Here’s more material for your file marked: “Do This To Feel Better.” You might not realize that, like everything else in our bodies, hormones can be disrupted by a range of factors, including lifestyle choices or habits. So, if you’re trying to eat right and maintain a healthy weight, you should keep these in mind, and talk to your doctor if you have any concerns. Nutrition. A balanced diet keeps our guts operating ideally; putting too much stress on our digestive system can

Hormones can play crazy games with our emotions, brains, and bodies, right? We’ve all experienced that plenty of times. But from those first confusing flashes of adolescence, do you really know what your hormones are -- and why they’re important to your health and wellbeing throughout your life? Hormones are about way more than just sex, and they’re nothing to be afraid of or embarrassed about. We’re also talking about weight gain, sleep, emotions, concentration and more. Le

Coach Heather Binns’s here… One year ago today, I had surgery to fix a labral tear in my right hip. I’ve been an athlete almost all my life, so some wear & tear was inevitable. However, only since I began coaching my clients back in 2006, did I pay close attention to proper form. Anyone who has attended any fitness coaching sessions at Renov8 Fitness knows I am a stickler for form. It is what will help you get the most out of your exercise and prevent injury. Now that I am on

Coach Heather Binns’s here… There’s nothing as attractive as confidence. Not being at your goal weight. Not the perfect haircut. Not wearing THAT swimsuit. It doesn’t matter what your gender is. It doesn’t matter what your age is. It is simply a universal truth that when you believe in yourself, you exude all the right feels, and everyone can see it. So, as summer arrives and layers of clothing come off, don’t obsess too critically about how your body looks poolside. I know t

You are so amazing and powerful. Do you realize that? It’s true. You can do anything you set your mind to. YOU, the person reading this right now – not just the general, royal “you.” We sincerely believe this: You can create the life you want You can be healthy, loved and hopeful You deserve every success And you can get it! It will take planning, dedication, and sacrifice – but if you want it bad enough, then everything you desire is readily available to you. You might have

You might want approval. You might need role models. But remember this, as Carl Jung once said, “Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.” That has been more than true in my own development over the last few years. Especially over the last couple of months. We’ve come to realize that we need to look deeper within ourselves for our motivation, our desires, our direction, and more. To properly

Coach Heather Binns here… What a weekend I had in Big Bear for the USNS Spartan Race! My Plan : Finish the 6.5-mile race with 3,000 feet of elevation gain and 27 obstacles. Run at a pace that is doable for me, so I don't burn out on the course. Test my hip on the new obstacles I have not yet tried since before my surgery in 2021. Give every obstacle my best attempt and finish the penalties as assigned (burpees or penalty loops). Expect to be on the course for over 2 hours. En

We can all say we’d like to make certain changes in our lives. But change is hard sometimes. It’s one thing to say you want transformation, but another to actually make it happen. Really bringing about change requires investments that most people are simply unwilling to make. It takes time, money and energy to transform any area of your life. Simply put, it doesn’t come easy. But here’s the way to look at it: As an INVESTMENT. Yep, every time you take a right action to reach

Spring might be our favorite season because it’s abundant with rebirth. You see life renewing itself everywhere. Think about – plants that died a few months ago literally come back to life, and we get to soak up the beauty all around us. Every year, everywhere – miracles. Well, listen – you’re a miracle, too. And if you’re feeling like some hopes have wilted, or some aspirations are fading, then we have a message for you in an old metaphor. This spring, try to see yourself bl

Summer is such a powerful time. It’s packed full of emotions and memories that can affect our mindset and mood. We all have nostalgia around summer with the sights and smells and that feeling of being free. You know that healthy habits are key to living your best lives in the sun, enjoying friends & family, and traveling – and, yes, to also looking your best. But remember that your core, long-term commitment is more important in the long run than any seasonal stimulation or m

We believe you can do whatever you set your mind to do. If you want to learn a new skill, change careers, or start exercising and eating right, you can! Starting today, no matter what your experiences have been :) At least once a week, we talk to someone who tells us they can’t start exercising or eating right because they’ve tried in the past and always failed. We get it. We understand that it’s hard to try again after stumbling once, twice, or even several times. But we’ve

The theme for Earth Day this year is Invest In Our Planet because a green future is a prosperous future! Act (boldly) Innovate (broadly) Implement (equitably) This week we have been running a 5-day Earth Day Challenge in my community support group , in which everyone is taking one positive action each day to support a healthier earth. Some of what we’ve been doing include: Ditching single-use plastics like plastic cutlery, plastic bags, and straws Buying items with minimal

What do Morgan Freeman, Julia Child, and Stan Lee have in common? The actor, chef, and writer didn’t find their calling or achieve success until later in life. And they’re not alone. The history books are full of people who found their calling in their 40s, 50s, 60s or later. So, reflect on who you would like to become if you could do it all over again. And remember – you can still choose to be that now . Life throws us some curves and takes us down different paths. Some peo

Want to know a secret about fitness? You don’t have to do all your exercise in a gym. It’s true! The fact is this: We can easily get more movement throughout the day just by making little adjustments to our actions. These shorter bursts of activity count toward our daily goals of staying in motion, whether they’re about steps, calories, or any other measure. Here are some of the simplest ways to do it. Start the day with a few light stretches. Always park at the far end of lo

Do You Follow Through On Everything? Do you always do EVERYTHING you say you’ll do regarding your health? Every meal, every workout? Or are you – you know – HUMAN? Coach Heather Binns's here... I’m one of those imperfect people who sometimes manages to workout when I plan to, eat what I’m supposed to, visit my doctor regularly, and go to sleep on time. But every time? Come on. Nobody does that. And what would life be like if everybody did everything they said they’d do

Since spring is all about renewal and celebrating life, let’s take a cue from nature and refresh our commitment to healthy living. It’s just part of the smart, steady reassessment you should be doing throughout the year, but with the extra inspiration of every blooming flower you see this season. So, first, look back. Remember your “why,” or your primary motivation. Why did you want to take better care of yourself? If that’s still on the table, then keep using it. If it’s no

Oh, yay. It’s time for spring cleaning. And who doesn’t love clearing out closets and washing the baseboards? Seriously, though, “spring cleaning” is a great metaphor for healthy habits – and besides, have you ever wondered where the phrase came from? Some historians say it dates back to the ancient Jewish practice of thoroughly cleansing the home in anticipation of Passover. Closer to modern times but before vacuum cleaners, people waited till it was warm enough to open the

When you want something, do you search for reasons you can’t have it? Or do you look for reasons you’ll get it? If you start a new project, are you secretly searching for an excuse to fail? Or for support to help you win? Either way, the result is the same: If you seek it, you will find it. Try it the next time you set a goal. For example, like getting in your workout today. Will you do it? You could search for an excuse to NOT exercise, and quickly find any number of them: T

Coach Heather Binns’s here… Sometimes I look at others who seem to have it all and make it look easy. It’s like everything just fell right into their laps. But then I remember what someone said to me once when I was talking about my commitment to leading a healthy lifestyle. “Sure! That’s easy for you to say,” she said. But, trust me, being fit and healthy isn’t “easier” for some people. They’ve just made different choices… that have led to different actions… that have produ

Do you find it easier to eat at home, compared to at a restaurant, where it’s so easy to overeat? The waiter brings the bread basket when you sit down. The menu is full of heavy entrees and irresistible desserts. Even the salads are loaded with tons of non-salad items! Here are some simple steps to build a healthy, delicious meal when you’re out to eat. Just say no to the bread basket or tortilla chips placed on your table before you’ve even looked at the menu. Order mostly v