Today's post is about two quick topics: 1) We are migrating to a new email platform next Tuesday, May 30th. If you want to get in on our weekly emails, opt-in HERE . We commonly send 2 emails/week :) If you are not seeing emails from Coach Heather next week like you usually do, please check your SPAM box as they may end up there. We understand that this may be a disruptive change and apologize for any inconvenience. We have taken steps to minimize the impact of the migration

We’re all taught as children to keep our word to others, right? To mean what we say – and to follow up when we tell someone we’re going to do something for them. But we’re not encouraged enough to keep the promises we make to ourselves. And they’re just as crucial to living a successful life and feeling content. Breaking promises to ourselves is one of the main reasons people fail to reach goals and feel bad about themselves. You swear you won’t eat and drink that much agai

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You didn’t make it to the gym today. Who’s to blame? You stayed up late watching Netflix and eating pizza. Who’s to blame? You never seem to have enough money in your account to take a vacation. Again – who’s to blame? We know how easy it is to blame traffic or your partner or your boss. But believe us, your life will get so much better when you stop playing the Blame Game and instead take responsibility for your emotions and circumstances. Every time you attribute a shortc

Scenario One: “Hi, how’s it going?” an acquaintance asks you on a Monday morning. “Ugh!” you reply. “I’ve got a bad case of the Mondays.” Sound familiar? We're sure, especially if the traffic was terrible or the kids were giving you a hard time. Now try Scenario Two: “Hi, how’s it going” an acquaintance asks you on a Monday morning. “Things are good,” you reply. “I made it to work on time and I’m ready to dive in!” In both cases, you’ve had the same morning so far. Everything

onder: Whose life is it, anyway -- yours or “theirs?” Are you accountable for your wins but not failures? Do you try to please everybody, and then point a finger when things don’t go according to plan? If so, you’re not alone. This is natural, given your goals, relationships and commitments. So, take a moment to reflect – and realize that your life is yours and yours alone. Seize the concept of extreme ownership and personal responsibility for everything in it. How you inte

Go, go, go! That’s done! What’s next? Let’s move it along, no time to wait! Do you ever feel like you’re on a treadmill with someone barking these orders at you 24/7? It’s so easy to feel stressed and overwhelmed by our busy schedules with work, family, personal goals, community commitments and more. It doesn’t leave much time for reflection, does it? But reflecting on the recent past can be such an important step to take. By pausing and thinking about where we started and wh

Coach Heather Binns here... I'm so excited to announce that my interview with Go Solo is published :) Check out my feature HERE .

The final of the 6 Human Needs might be our favorite: Contribution. People who strongly feel the need to contribute make a difference in their community. They’re empathetic, compassionate, and believe in the power of sharing. Potential downsides? Tony Robbins says they include getting burned out, neglecting people closest to you, and being taken advantage of others. We believe that making a contribution is vital to your self-care. That’s right. Giving to others improves YOUR

For any living thing, growth is life itself. Humans have an innate need to grow, improve and learn. There’s nothing wrong with it – it’s only natural, after all. It’s one of the 6 Human Needs Tony Robbins says drives us all. Think about your own desire for growth. Where does it show itself? Does it drive you to good things – only or mostly? Have you come upon any danger signs indicating you’re trying for too much too soon? If you’re always pursuing growth, then you’ll avoid b

We all like recognition, don’t we? Remember a time when a boss or parent offered you praise. It felt good, didn’t it? Well, the desire for recognition is common, and it’s of our broader desire for significance, which is one of the 6 Human Needs motivational author and speaker Tony Robbins says drives us all. How do you seek this kind of significance? Do you like to be noticed, or do you try to avoid it? Well, if you’re super-driven to be successful, desire to hear you’re outs

Do you ever wonder why you are the way you are? Why do you want what you want? Why do you get frustrated or upset by certain things that don’t seem to bother most people? Well, it’s because you’re human, if we want to get right down to it! And it’s good to take a look inside ourselves. “The unexamined life is not worth living,” as Socrates said. Tony Robbins, the self-improvement guru and author, promotes the concept of 6 Human Needs. No. 1 on his list is certainty, “assuranc

We have a super-fun project for you! :) Today, you’re going to work on your bucket list. If you've gotten lost since making New Year’s resolutions, or if you never prioritize yourself, or if you’ve forgotten the importance of dreaming big, then this is going to make your day. The phrase “bucket list” has become widely known to illustrate things you want to do at least once before you die – before you kick “the bucket.” Some bucket lists might include parachuting out of an air

Setting big, scary goals is exciting. But it’s also quickly disheartening too many times when we fail to support our efforts by managing expectations. Most of the time, the problem isn’t that the goal’s too big or grandiose. It’s that we’re not setting reasonable expectations about reaching it. Here’s an example that’s super-oversimplified just to make the point. Let’s say you’re 25 pounds overweight, so you decide to lose that much through exercise and eating right. Is that

Sunshine becomes more abundant in springtime, so it’s logical that springtime is all about growth as growth requires energy. So, how can you apply this circular model from nature to reach your health & fitness goals? Well, it’s simple when you think about those two key characteristics of spring: You need to apply energy to make the most of your growth. Here’s how: 1. What are your sources of energy? Plants get theirs from the sun. And guess what? So do you! So, be sure to g

Spring might be our favorite season, and we have so many reasons why. The sunshine is so welcome after winter… There’s a feeling of renewal everywhere… And flowers are blooming all over town. When we think about personal growth and rebirth, the symbolism is so clear and positive this time of year. It’s everywhere you look! So, let’s think about how you can learn from nature’s beautiful cycle and blossom into your brightest, best self. 1. Dig in the dirt. Before we get to th

Some people say “Success is a journey, not a destination.” And while we agree with that, we also think success is something else. Success is a decision. That’s right. In building healthy habits, in achieving goals, in work… whatever: We choose our own results. We're often asked how to succeed at something – like losing a certain amount of weight, for example. The solution is simple: Decide you’re going to do it. Here’s what we mean – or, rather, what we don’t mean. You don’t

Most of us were taught as kids to be generous and thoughtful of others. But some of us were “over-taught” those lessons -- to NEVER give to ourselves beyond providing for our own basics. Positive traits -- of wanting to help others or to bring a smile to their faces -- got corrupted to the point of neglecting our own needs and desires. Of always trying to be a “people pleaser.” Of avoiding the very responsible, adult NEED to practice self-care. Caring for yourself means inves

Have you ever noticed that anytime you do something, there’s somebody who doesn’t like it? You get a new haircut – and someone tells you it’s too short You buy a new car – and someone says you paid too much You start exercising & dieting – and someone starts acting out because you’re “making” them feel uncomfortable It might just be human nature. Heck, it might just be NATURE because for every action there’s an equal and opposite reaction… If we're remembering high school rig

We all need supporters on our health & fitness journey. And while some are lucky enough to have a supportive partner at home, that’s a fantasy for others. So, what do you do when your spouse/partner doesn’t encourage your efforts to live a healthier life and develop better habits around eating and exercise? Sometimes it’s even worse than indifference, with a partner seeming to work against you. And, if you’re in that situation or fear you might be, please know that we are so