Renov8 Fitness Blog: Learn More About Health, Wellness, Fitness and Nutrition


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Nutrition

Be the Change

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Be the Change

One of the most powerful ways to not only stay committed to your fitness & health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

That’s sad and scary.

But one of the ways to ensure you get into the 7% is to lift up those around you.

Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier and more vibrant.

Don’t let them buy their own excuses (and you don’t buy your own either).

Because you know you love and care about those who are close to you.

You want the best for their health, strength, confidence and more.

Start the change and be the change.

Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

And of course, if you want to become part of a community and movement of change that’s ready to fully embrace and support you, comment to let me know so we can have a chat.

We’ve got you!

Heather Binns

PS - Early bird pricing ends tomorrow for our Shed 2 Sizes Challenge! This program is specifically designed with fat loss driven workouts and a nutrition program (not diet - we HATE diets) designed to get you down at least 2 jean sizes in only 8 weeks. Reserev your spot at https://s2s.renov8.fitness/.

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Why Counting Calories Doesn't Work

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Why Counting Calories Doesn't Work

If you've ever tried to lose weight, you've probably counted calories. And if you're a woman, you've probably fixated yourself on consuming 1,200 calories per day or some other lower number. Weird fact: a majority of women think they should eat 1,200 calories per day for no apparent reason. It seems like women have just "heard" over the years this is the goal number, but I digress....

So, here's my straight to the point list on why calorie counting doesn't work:

  • You probably don't know your RMR (resting metabolic rate). This is what your body needs to function and stay alive. Without this baseline, everything is just guessing.
  • Food labels are off by as much as 25% in either direction - that's a HUGE varienace!
  • Your gym equipment is also off by as much as 25% (or more in some cases) with how many calories it's telling you that you've burned (between this and food labels we could be off by 50%!).
  • We all process and absorb food differently.
  • 3,500 calories isn't 1 pound of fat. Not all calories are equal. This thought process sets you up for failure.

As you can imagine, it can feel like you're doing "everything right" and still not losing the weight. How discouraging! This frustration is what often makes us think our metabolisms are broken, or we decide to resort to some crash diet, a million supplements, or even HCG injections.

Here's what you need to know:

  • The more you crash diet or lose and gain weight, the less calories you need to survive, so essentially your RMR goes down. Your body is adaptive like that. So no more crash dieting, ok? :)
  • Focus on eating protein, fibrous carbs like fruits and veggies, good fats, and some high quality starchy carbs. Not only will you naturally decrease the number of calories you're consuming while staying more full, but you'll simultaneously increase the number of calories your body actually needs to digest the food!
  • Unless you're training for a competition, you don't need carb or calorie cycling, special diets, or beat down workouts 5 days per week to lose weight. You need the right consistent efforts over time and a little patience.
  • Don't compare yourself to others. The body is a crazy unique thing, so what your friend is doing likely won't have the exact same effect on you...expect it and focus on YOU.
  • Weight loss truly occurs through a balance of good nutrition, strength and cardio training, proper sleep, stress management, hormonal balance and hydration. So unsexy but so true.

It's heartbreaking for me to watch so many people struggle because of the wrong approach. Self-compassion also plays a HUGE role in fat loss, so be sure to speak kindly to yourself always.

I want to teach you what you need to know to lose body fat and keep it off with my upcoming Shed 2 Sizes Challenge, so check it out!

Also, please reply and let me know if any of this information resonates with you :)

To Your Success,

Heather Binns

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The Most Important Factor in Weight Loss

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The Most Important Factor in Weight Loss

What would you say is the most important factor in long-term weight loss?

Nutrition? Exercise? Sleep?

I’d argue none of the above.

I believe, without a doubt, that the factor that influences weight loss above all else is your mindset.

After all, Henry Ford said: “Whether you think that you can, or you can’t, you’re right.”

I have personally experienced this undeniable truth in every aspect of life from strength, fat loss, running a business, achieving higher education, relationships, and even building my fitness coaching center. It’s absolutely the truth.

So if you want to lose body fat, increase health and live in the body you deserve, I want you to consider a few things…

Many diets work. There, I said it. They work for a while. They work while you have enough “willpower” to adhere. But you know something about willpower? It’s finite. We can’t rely on it forever.

If you want a lean, healthy body for the long term, whatever you’re doing today needs to be something you can imagine yourself doing a year from now and beyond. If you’ve ever had the following thoughts, you’re not alone:

“I’ll be happy when I weigh ___.” “I’ll be happy when I can fit into a size __.” “When I finally achieve __, I will go back to eating ‘normally’.”

These statements are what I refer to as the DIETER’S MINDSET. It’s short-term focused and unsustainable.

Too often in weight loss, we have a restrictive mindset. We say “I can’t have that! " And that thought will start to dominate. Then, the thing you “can’t have” will be the one thing you really want! Yikes!

But what if we changed our mindset to one of abundance? What if you thought “I get to eat all of these beautiful, colorful foods that will nourish my body.” Or, “I CHOOSE not to eat cookies.” How EMPOWERING is that!?

So what’s your choice? A short term mindset of restriction or a long term mindset of abundance?

Believe in your ability to be successful. Commit to a plan. Throw out the dieter’s mindset. Operate from a place of abundance. Love yourself no matter what.

There’s your formula for success!

Comment below and let me know of a time in your life that you can look back to and recognize a dieter’s mindset. How could you do things differently going forward to ensure success?

I can’t wait to hear from you!

To Your Success,

Heather Binns

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It’s Okay to Be a Little Bit Hungry

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It’s Okay to Be a Little Bit Hungry

Food is all around us. It’s available everywhere.

Whatever you want you can have at any time. But because of our over-abundance of food, we’ve forgotten what hunger actually feels like. We are completely out of touch with what our body truly needs.

Contrary to popular belief, you don’t need to eat every two hours to lose weight. In fact, it takes your body closer to 3 hours to metabolize your last meal! If we never allow ourselves to actually get truly hungry, the fat is going to pile on for the majority of people.

We all know this scenario – you are about to cook dinner, but you’re “starving.” You grab some crackers or chips and think “I’ll just have a few to take off the edge.” Before you know it, half the bag is gone AND you eat dinner.

Yikes!

I’m writing this to you today so that you can take time to learn about your own hunger…sounds odd, I know.

The next time you go to eat, I want you to rate your hunger level on a scale from 1-10, 1 being not hungry at all, 10 being absolutely have to eat or I will pass out (you won’t unless you have medical issues, I promise!).

Try to eat when you are about an 8 on the scale and stop before you’re stuffed. By practicing using the hunger scale, you will learn for your body exactly what it needs, when to eat, and you will learn that being a little bit hungry is okay and even a good thing.

Reply and let me know you’re giving this a go and how the experiment works!

To Your Success,

Heather Binns

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