All right! You’ve almost made it through the whole year, and you’re not about to throw away your hard-won progress over a few weeks of the holidays. Right? Right! But you still want to enjoy yourself in the festive season, which is anchored by – yep – lots of overindulgence. No worries. I’ve got you! Here are seven simple tips to follow this year to maintain your balanced diet over the next few weeks. Plan Like a Pro. Map out the next few weeks – travel, family meals, work e

As we’re in the holiday season, I can't help but reflect on the way nature's cycles can inspire us to set meaningful goals and reevaluate our priorities. Winter approaches, and I can slow down, take stock, and ponder what truly matters. I like to lay the groundwork for a plan that I can kick into gear when spring starts breathing life back into the world. The momentum carries me through the energizing days of summer, and if I’m still on it in the fall, I get an extra burst of

I think it's safe to say that many people have a bit of a "love-hate" relationship with the holidays, especially when it comes to food. You adore the traditions, the beloved family recipes – Even those epic feasts, right? But you also have that little voice in your head warning about overindulgence. You want to enjoy the season’s delights, but you’re worried about undoing months of hard work in just a few weeks. This year, shift your perspective. Try to see the holidays as a

Benjamin Franklin famously said, “An ounce of prevention is worth a pound of cure.” He was talking about fires in Philadelphia, but he could’ve been talking about personal health as well. Unfortunately, since Franklin’s time, modern healthcare practices focus more on treatment of existing problems than on preventing them. “Get sick? Take a pill” seems to be the way we look at everything. It’s also a common approach people take to their own health. I’ll smoke till something ba

Here’s a big lie that too many people use as an excuse to stay inactive and unhealthy: Taking action (in this case, exercising and eating right) uses time, money and energy that I just can’t afford to lose. Phew. Of all the reasons I hear from people saying they would LOVE to get in shape but they simply CAN’T… well, this is what they boil down to. And the worst part is, it’s just not true! I know that exercising and eating right does the opposite. Healthy habits PRODUCE AND

Even though the Halloween season is behind us, it's the perfect time to talk about fear – specifically, how it might be affecting your fitness journey. Are you finding that fear is holding you back from pursuing your fitness goals? If the answer is yes, then please know that you're not alone! Fear is a universal emotion, and it can be paralyzing at times. After all, the recent pandemic kept us all isolated for a long time, which may have only heightened our anxieties. If you'

Last weekend my husband and I went hiking at Red Rock Canyon in Las Vegas. I also did an extra hike up Lone Mountain as well. It was beautiful, challenging, and I loved it! The fall scenery is beyond breathtaking but let me tell you a little secret. Hiking during this season is not just about enjoying the beauty of changing leaves. It's like a secret treasure chest of fitness waiting to be discovered! So, imagine this: You, your friends or some well-deserved "me time," and th

You've got the basic equation down: Healthy weight involves a bit of math involving exercise and diet. If you burn more calories than you consume, then you're on the right path… Keeping it simple for now ;) But… There’s another piece of the puzzle you can’t ignore: Your emotional state. If you’re sad, lonely, stressed out, or feeling deprived, then it’s going to feel impossible sticking to your eating and exercise plan. Those food cravings can hit just when you’re feeling vul

Are you the kind of person who’s always saying “Yes” to requests when you secretly mean, “Heck, no?” Do you apologize for things that aren’t your fault? And, here we go… Do you suppress your desires or even totally normal “negative” reactions because you’re worried somebody might not like them? If you’re nodding your head, then let’s chat about this “people pleasing” tendency. That’s the completely common behavior of trying to anticipate what other people want from you so y

Change can be hard. We’ve all tried to fight one change or another, right? But it doesn’t always have to be an uphill battle. In fact – here’s a big secret – change can be your greatest ally if you take the right mindset about it. Lean into it. It might feel a little awkward, but you’ll get stronger the more you try it. Accept it. You can’t change this anymore than you can stop a rainstorm on your vacation. Embrace it. This is like unlocking a hidden power, turning the change

There might not be a “secret” to getting everything you want. But there is a first step that is absolutely necessary for anyone who’s not relying on guessing the lottery numbers. The path to gaining everything you want starts with making a powerful decision – and then backing it up with aligned actions every single day. You see, we believe that what holds you back is mostly about one thing: A lack of clarity. It’s not a lack of ability or talent or heart or character. But unt

Summer is all about experiencing the best that life has to offer – and that includes challenging ourselves to grow. Personal growth and personal health are essential, so let’s weave them together for maximum impact! We hope you get inspired by this list of 5 Ways to Grow through Fitness This Summer. Pick a challenge in these aspects of everyday life and go for it. Outdoors. Is there a hike in your area that’s always appealed to you but kind of intimidated you at the same tim

There’s a fun new fitness event in Los Angeles! Think you can run 1 mile, 3 miles, or 5 miles? Can you do the same if you have to burpee along the way? :) Try a new fun and exciting adventure at my second annual Burpee Biathlon™ in Los Angeles, California (or virtually worldwide)! What makes the Burpee Biathlon™ an amazing event is that it gives you the opportunity to challenge yourself in a new and different way! Have fun treating your body to exciting exercise Work both you

We all have a sense of identity of who we are. For instance, you might be an American. You might also be a parent. You could be a spouse, too. You could be a writer. Some parts of our identity are given to us and fixed, but others we choose on our own – often without realizing we’re making a choice. So, let’s think about the choices we make that affect our identity. What are those choices based on? We believe they’re based on what we want and how we limit our chances of suc

Have you ever felt like a phony? Like you weren’t “walking your talk”? We're talking about a time when your ACTIONS did not line up with your stated VALUES. We’ll give you an example. Some people say reading is important to them. But they can’t tell you the last book they read. If they actually valued reading, they’d say, “I read the new Stephen King last week.” It’s not simply a matter of being inauthentic or disingenuous. It’s called cognitive dissonance – When your action

Coach Heather Binns' here...And not just our national independence from England. Instead, be sure to celebrate your own personal independence today. It’s my favorite part of the holiday. Creating independence is inspiring when I apply it to my own life. I’m not a history professor, but we all remember that the colonies stood up to a bad situation and deliberately forged a new, brighter path – right? They knew it wouldn’t be easy, but they had their goals, reasons, and will. W

We want to tell you about two sisters we know. They share many things in common – DNA, childhood experiences, basic values, etc. But they couldn’t be more different when it comes to fitness. One is a super-fit competitive athlete. The other smokes are overweight and spend a lot of time on the couch. Seriously! And we're trying not to judge here, but bear with us. Here’s the point... Here’s the difference between them. It’s how they relate to their own fitness to their familie

Growth and movement are good things, right? You bet! They’re even totally NATURAL. In fact, they’re absolutely essential elements of life. So, it’s only natural that we are compelled to seek personal growth as we move forward in our journeys. We’re as much a part of nature as anything else, right? Well, that’s true for those of us who have a growth mindset, at least. We’d say that covers roughly half the people we know – including people like you, who are seeking paths to i

Have you ever been sick with the flu and found yourself feeling mopey and sad, maybe even sobbing? Sure – we’ve all been physically sick enough to suffer emotionally as well. But we’re not always as quick to understand that the phenomenon works both ways. Sometimes we can feel so bad emotionally that it causes physical pain, too. The mind-body connection is real. It is powerful. And it can knock you down, literally, if you’re not in tune with what you’re feeling. The experien

It’s so easy to feel overwhelmed by what’s happening in the world and your life, by all the people you encounter, and by all the stuff happening around you. You can really lose yourself sometimes. But a strong self-awareness keeps you grounded with a healthy perspective. It keeps you in the right mindset to succeed and maintain happiness. In fact, some experts say it’s one of the most important characteristics we can develop. Sounds great, you might say. But what’s this all-i