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

Have you heard the phrase “extreme ownership” yet? It means accepting that you are responsible for all the factors that determine whether you’re successful in reaching a goal, not just the factors you directly control. Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you. Those factors outside your control? Well, that’s just about everything and everyone else! Just working, having a

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.

Today is Women’s Equality Day and marks the 102-year anniversary of the passage of the 19th Amendment, which gave women the right to vote. This was a major advancement towards women’s equality. This special day commemorates the struggles of women to be heard, as fierce advocates who gained the statutory right to vote. It gives them an opportunity to reflect on the continuing struggle for equality in the workplace and the role of women in their public life. Women in public ser

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

You probably like to think that you have integrity. You’re proud that you follow through and do what you tell others you’ll do … that you honor commitments to friends, family, coworkers and others, right? But what about keeping promises to yourself ? It’s so much easier to let those slide, isn’t it? We’ve all done it countless times. We’ve said we’d start exercising … and then we get busy or don’t feel like it. We’ve promised to stop being overly critical of ourselves … unti

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

So many times in life, we have to make a choice. This or that? Here or there? Deal or No Deal? But sometimes we DON’T have to choose. Sometimes we get to say “AND” rather than “OR.” Sometimes we can have it all. And it’s important to remember this from time to time if we’re going to fulfill our amazing potential. If you tell yourself you must choose between your partner and taking time for yourself, then you lose either way. Forget about that. Embrace this as your truth: “I c

Coach Heather Binns's here... My goal for the month of July was to help free the world of cancer by raising funds and completing 50 Kettlebell swings a day in the challenge hosted by the American Cancer Society! On the last day of the month, after my last 50 swings, I couldn’t help but finish the song with dancing…a great way to end the challenge (: The Kettlebell swing is one of my favorite exercises, and even though I am still recovering from my ankle injury, it’s an exerci

Whenever we’ve tried to make a positive change in our life, we’ve been surprised at how often people told us, “Change is hard.” It was like they were warning me that we shouldn’t try too hard and get disappointed. We even found ourselves saying it a time or two. “Just stay where you are… it’s probably okay…” But you know what? It doesn’t have to be like that. Actually, change can be fun! All it takes is finding ways to keep yourself motivated and making some strategic deci

With the latest strain of COVID spiking again, enhancing the immune system is still top of mind for people right now.​ ​​Your overall body weight, the foods you eat regularly, your quality of sleep, stress management, and how much you exercise ALWAYS impacts your immune system and your body’s ability to take care of you in the face of viruses, infection, etc.​ So, to put it mildly, taking care of your overall health every single day must be a top priority…now and every day.​

We see so many people get frustrated with their healthy living plans. They try to eat right and exercise for a little while. But then they give up when they don’t quickly, magically become what they want to be – thinner, stronger, etc. So, let us tell you: Transformation is not an event. It is a PROCESS. And that process is comprised of countless decisions and choices you make over time. They build on each other, bringing small changes that then manifest into the bigger res

We are so excited to announce that registration for our Renov8 Fitness Burpee Biathlon is finally open!! And guess what? We are featuring a professionally handmade and hand-painted finisher's medal for you as proof that we laughed, ran, burpee'd and pushed ourselves past our limits to that Burpee Biathlon finish line! Register HERE today as we are capping this event at 30 participants, and everyone on our wait list already registered.

Coach Heather Binns’s here… Four days ago, I committed to doing the 50 Kettlebell Swings a Day Challenge with Team Renov8 to support the American Cancer Society! Ironic as it is, only a couple of hours later, my doctor called with my long overdue MRI results. He wants me to stop all movement, stop walking, stop physical therapy, and start wearing my boot again. As it turns out, my MRI shows: Small bone fragment floating around in the front of my ankle Small fracture in the lo

Coach Heather Binns's here... Starting today, I am committing to the 50 Kettlebell Swings a Day Challenge with Team Renov8 to support the American Cancer Society! Even though I am still recovering from my ankle injury in May, the Kettlebell swing is one of my favorite exercises! It’s also one that does not require lots of ankle flexion, so it’s one I can do right now through my recovery :) In this challenge, I am committing to doing 50 Kettlebell swings each day in July

Coach Heather Binns’s here… Look – I get summer can be hectic. Kids are out of school. Family events fill up your calendar. And you’ve still gotta get to work and manage all your other priorities. It’s hard to find time for yourself, isn’t it? But you’ve gotta do it – for yourself and for everyone around you. Remember that you can’t help anybody else if you’re wiped out from exhaustion or stress. And besides, you deserve to enjoy the summer as much as anyone! Schedule time fo

We are all part of nature just like the flowers, the birds and the oceans. It’s easy to forget that sometimes, but it’s true. And summertime can help us sync back into that innate power and energy as an endless resource for healthy living. Science verifies that merely being outside more lets nature improve our bodies, minds and spirits. So, get out there and know that you’re doing something smart for yourself every time you step outside. Soak up the sun and fresh air and let

Today is the first day of summer - woohoo! It’s such a beautiful day in Southern California, and we feel so good :) One thing we love about summertime, is that it brings unique opportunities to practice balance. For example, most of us already know the mindset needed to reach our goals -- Success takes sacrifice and commitment. You may be ready for that, or you may not be… If you’re like us, sometimes you like the flip side better – Occasionally rewarding yourself for little