What a fast year 2022 has been! Coach Heather Binns's here... I’m truly grateful and celebrating all that I look back on, even honoring the things that were hard or challenging. Some of the highlights for me in 2022 were: Visiting my grandkids in Washington and learning more about their unique and individual personalities Recovering from my ankle injury so I can return to running and strength training Learning more about myself on a much deeper level emotionally, mentally and

Coach Heather Binns's here... The holidays are a joyous time spent with friends and family, above and beyond what’s usual for us. This year Steven and I are having a wonderful holiday season and now we’re prepping for our annual “Dry January!” Would you like to join us? Let’s face it… Some of us have consumed more adult beverages than we usually do… me included, LOL. So why don't you join us for Dry January? We do this each year to help “clean up” our bodies a bit after our 1

What’s the least you can do? No, really. What are your daily minimum requirements for yourself? What are the two or three essential action steps you’ll take no matter what occurs – because you’re committed to consistency in your efforts to having the healthy life you desire. We're not talking about your big, audacious goals for the year, or your dream situation coming to life. We want you to write down what you can do each day – EVEN WHEN YOU TRULY CAN’T DO ANYTHING ELSE -- a

Have you heard of the 80/20 Rule? It’s a helpful idea to manage stress and time. It’s SUPER-helpful during the holidays, when lots of us need help remembering what’s important, managing resources, and improving how we get things done. Here’s what it says, in a nutshell: 80% of the outcomes in life come from 20% of the causes. Put another way, we get the most results from a fraction of our efforts. Put another way, don’t run around like a chicken with its head cut off trying t

The holidays can be a time of joy. They can be a time of feeling overwhelmed and frazzled. And they can – surprise – also be a time to focus and get important things done. Here are five tips to help you succeed over these next 2 weeks and keep you merry and happy into 2023! 1. Assess what’s important to you. And we don’t mean shopping! Count your blessings – literally. Write down all the good stuff – what makes you happy, what makes you smile. Write a long list as fast as y

Picture yourself on a train going through a tunnel. Ahead, you see a light at the end. To reach it, you must shovel coal into the furnace every day, keep up the maintenance, and anticipate bumps in the tracks ahead. Now think of the tunnel as the process you’re using to reach your intention, which is the light. And the fuel, maintenance, and anticipation of bumps? They’re all part of the action you must take every day to keep moving and make it all the way through to what you

The holidays can be tough if we allow them to be. Stressful… Busy… Too much food… Too many commitments – and not enough time to take care of yourself. But wait… You don’t need more time. You need a coach -- at least for now. The guidance, accountability and support a coach provides is invaluable all the time, but especially amid the crazy pace of the holidays. A coach can help you set priorities, manage your time, learn to say “no,” keep you accountable, and so much more. The

Are you ready for MY GIFT to YOU this holiday season? It’s the gift of FITNESS! We’ve put together a quick & effective workout challenge to keep you active and moving over the next couple of weeks, even if you’re heading out of town. It requires absolutely NO equipment (except a step or other platform) and you can do it pretty much anywhere. Plus, each workout will take less than 20 minutes. EVEN BETTER … it’s the gift that keeps on giving. You will feel SO GOOD about complet

We talk a lot about goals when we’re trying to improve our health and our habits. We’re told over and over that we must have them: To reach a certain weight. To earn this much money. To achieve THIS by a certain time. On and on, right? And if that’s worked for you, then fine. But if you’re like a lot of people, you stumble over that word “goal” because it suggests the possibility of failure. It whispers you might not reach it. It makes you even more hesitant about trying! Goa

Thank you so much to everyone that shared their personal stories...that is how we build more awareness. Also, thanks to Teresa Carpenter for a great presentation. If you'd like to watch the workshop recording this week, please join us here: https://www.facebook.com/groups/hbdidsafetyworkshop

This two-month span of celebration is the most joyful, yet stressful time of the year, with multitudes of people feeling isolated or depressed. Stress is actually a warning sign for things that bring danger and discomfort. It triggers those emotional and physical responses, in the hope that we adapt or cope with those things that challenge us. Stress is an alarm that reminds us we are responsible for solving these problems. When we feel that adrenaline rush, we get momentaril

We are excited to invite you to our free safety workshop that is for everyone, regardless of gender. Learn to feel more secure when out on your own, especially if you feel vulnerable, want to be more active, or are isolated during outdoor running, walking, etc. This workshop is designed to unleash the inner hero we know you are capable of being, so you are better equipped to protect yourself and your loved ones. You will receive practical hands-on training, become equipped wi

Successful New Year resolutions don’t start in January. They start NOW – in the fall, before the excitement, stress and indulgences of the holidays take over, leaving you dizzy, distracted, and delayed in getting a critical head start on success. Do you want to stumble into 2023 stuffed and exhausted and lethargic from weeks of feasting, shopping, stressing, and running around trying to please everyone? Or do you want to wake up January 1 in the right frame of mind, spirit an

Life gets hard sometimes, doesn’t it? Overwhelming sometimes, too. Or just – well, A LOT, right? Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself. That’s why I want to talk about making a Self-Care Checklist to help. Coach Heather Binns's here... Now, let me emphasize that there’s no “one size fits all” approach to self-care, the activities you deliberately practice on a r

Are you afraid of change? So many people are. But remember the saying: “The only constant in life is change.” Mother Nature gives us at least four reminders of that every year with the change of seasons. So, now that it’s fall, let’s remember that change is good, natural, and a healthy part of life. Humans are a part of the natural world, and we need to change with time just like everything else. We can’t grow if we insist on staying the same – any more than a tree can grow n

We’ve all heard about “passing the buck,” an expression that means a reluctance to accept responsibility. It’s often used to describe dysfunctional organizations, but it’s helpful when talking about our individual health, too. We know people who take this as their daily approach to life. Nothing is ever their responsibility because they’re always trying to dodge blame. “It’s not my fault I can’t lose the weight – it’s my genetics.” “Don’t blame me because I don’t like salads.

If you are like me, working out without a challenge gets boring, like building a new car and never taking it out for a spin to see what it's truly capable of. Do you think so, too? If you said yes! Then it's time to add a fun event to your life :) No matter where you are located, my brand new Burpee Biathlon has gone virtual...this 30-person event is designed to challenge newbies and competitors alike. Whether you are local to LA or not, you can now earn our special handcraft

Muhammad Ali famously said that he hated every minute of the training it took to win the world championship. ​ “But I said…Don't quit. Suffer now and live the rest of your life as a champion” he said. ​ Coach Heather Binns’s here… I think about that sometimes when all my hard work seems so pointless or boring or frustrating. ​ Instead of letting that high jack my enthusiasm, I imagine what my life will be like when I reach my goal. ​ How brightly will I smile stepping out on

Of all the loving, nonjudgmental and supportive methods we can use to practice self-care, maybe the most misunderstood is meditation. It seems like every time we mention it in conversation, someone says dismissively, “Oh, I could never do that! Stop my mind completely and just not have any thoughts at all? I don’t know HOW to do it!” And that’s exactly how we felt about meditation, too. But we decided to try it in multiple variations, and soon discovered what it really is and

In this fast-paced, high-pressured world, life is ALWAYS happening around us. So many things are beyond our control – the people, the institutions, the natural events of the world… But here’s what we can control – our own words and actions. We can listen to our heart, acknowledge our desires and disappointments, and then surrender to this wondrous, empowering constant of the universe – what you do is all up to you :) Success isn’t just what happens TO or AROUND you. It’s what