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


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fitness

6 Strategies for Healthy, Quick & Convenient Dinners

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6 Strategies for Healthy, Quick & Convenient Dinners

The biggest obstacle I hear from the people I coach is that they “just don’t have time.” People are SO busy today with work, families, managing a house, and the million other things that come up.

So, it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines. This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way. So, I’m here to help! 🙂

Check out my strategies for healthy, fast and convenient dinners (or whichever meal you choose):

  1. Pre-cook proteins and pre-wash/chop veggies. You can do this 1-2 times a week depending on time. I’m a fan of the Sunday ritual where you prep and portion for the entire week. Simply grill or bake enough protein to sustain dinner each week. You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein. Heck, throw it all on the grill.

  2. Purchase pre-chopped veggies. If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping.” Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill. It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

  3. The 10-minute, minimal effort meal. Here is a favorite strategy: Rotisserie chicken, steam-in-a-bag veggies, and wrapped microwavable sweet potato. Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a little bit of grass-fed butter. And you’ve got leftovers!

  4. Crock pot meals. It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome). This also requires minimal clean up and is definitely easy to make in large portions so you’ve got leftovers! And nowadays, the Instapot makes this process even quicker.

Still not quite going to work? Here are my GRAB AND GO strategies!

  1. Hit the hot bar. Have a grocery store like Whole Foods nearby? Chances are they have an awesome hot bar!

  2. Healthy take-out. This is easier to find than you think. I love Asian restaurants for this because you can almost always find grilled protein (I like the shrimp or chicken) and veggies. You’ll typically be able to get a few servings out of it too, so you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got leftovers!

And when my hubby or I cooks – usually it's him ;) – we keep it SUPER SIMPLE! Check out this Beef Stir Fry:

  • 1lb ground beef
  • 1 medium onion
  • 1 large bell pepper (any color)
  • 1 tbsp coconut oil
  • Salt & pepper to taste

Heat a sauté pan to medium high. Add coconut oil and let it melt. Add the onion and let it start to turn translucent. Add the bell peppers. Let it cook for 2-3 minutes. Add ground beef and cook to desired temperature. Add salt and pepper to taste.

Just throw this in a bowl and eat it as is. This makes about 3-4 servings. You can also serve this with a half cup of quinoa. How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

Yours in Health,

Heather Binns

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3 ways to lose body fat that have nothing to do with dieting

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3 ways to lose body fat that have nothing to do with dieting

Even as a fitness professional, sometimes I feel my own head spinning with the amount of diet plans, supplements, coaches, and offers on the market.

It almost seems like every Facebook friend is selling a different solution.

So, today I want to offer you 3 ways that you can drop body fat that cost nothing and don’t require the next crazy fad diet.

Speak kindly to yourself. I fully believe that our bodies become what we say they are. If you’re constantly telling yourself that you’re fat or out of control, your behavior will reflect those things, and ultimately, so will your body.

Visualize yourself creating the body you dream of. In your mind’s eye, every single day see the version of you that you desire to become moving throughout your day, practicing the habits you want to commit to, and creating the body you want.

Pay attention to your triggers. Notice the emotion, experiences, and/or people surrounding your choices for bad food or skipping exercise. Change the routine. Surround yourself with different people. Choose to assign different meaning or emotions to those trigger experiences. Changing patterns and habits change outcomes. Creating change is never easy, and sustaining it for a lifetime is even harder.

But I promise that if you incorporate these behavioral pieces into your daily routine, you will begin noticing a huge difference in yourself that will also show up in how your body looks.

What are your thoughts on this?

Heather Binns

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You are Unique

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Every client is truly unique and that includes YOU.  No matter who I’m coaching, I always customize as much as I can for every single person, whether in a group, semi-private or 1-to-1 setting.

Everyone, including you, has an imbalance and/or dysfunctional movement pattern, a history of sport or a sedentary lifestyle, issues of pain or mobility restrictions, various nutrition habits and mindsets, and ideals of who you want to be.

It’s up to me to help you discover the best ways to achieve your goals, to inspire and motivate you to put in the work needed, to guide you effective execution of the tasks at hand, and to educate you on your journey through a new phase in life.

This is one of the reasons I love learning and educate myself as often as I can. It’s important to me to stay on top of the health & fitness industry and to share the very best with you.

I have to earn your trust and I truly value the trust you put in me as your guide, your coach, and your mentor.  And when your successes happen, I’m on cloud 10!

I know I am doing the right thing.  I am living my passion every day and look forward to helping more people like you find the athlete within, whether it’s been buried for awhile or never been found. YOU are an athlete!! 💪🏼

Yours in fitness,

Heather Binns

P.S.  Let me show you how to shed fat and become strong while creating a lifestyle you can sustain forever in a close-knot, nonjudgemental environment.

Walt Disney Didn't Tell You...

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Walt Disney Didn't Tell You...

I don’t know about you, but I remember very vividly growing up with one of the famous Disney songs:

When you wish upon a star...Makes no difference who you are... Anything your heart desires...Will come to you.

This is partially true. I absolutely believe that we can make many of the desires of our heart turn into reality.

But it’s missing a lyric between lines 3 and 4…

It’s the line that talks about the ACTION needed to a bring your dreams to fruition.

Because here’s the thing, a lot of people have dreams and desires, but they spend all of their time in the wishing, dreaming, hoping, and planning stage.

And suddenly years have gone by and life is no different. Their bodies are no different (and in many cases, they’re even worse).

Life will pass us by if we let it.

People age without ever truly loving and feeling confident in the body they’re in.

People die early deaths because they put the dream off for too long.

And people put off living an exceptional, exciting, and fulfilling life until it’s no longer possible.

Because our dreams don’t chase us, we chase them.

But if you’re not in the chase, then those dreams will always be that distant wish and hope.

So, is there an area in your life around which you have big hopes and dreams but have failed to act?

I’d love for you to share with me by making a comment.

If that dream happens to be around creating energy and the body you want so you can live with the vitality and confidence you deserve, let’s talk about how we can get you into action.

Because your dreams don’t deserve to wait. Reply to this message and let me know you’re ready, and I’ll be in touch with you ASAP.

I’ve got ya!

Heather Binns

P.S. Please forward this message to someone who needs to hear it :)

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No More Excuses!

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No More Excuses!

Sometimes clients don’t want to get a follow-up body composition assessment because deep down inside they know the numbers are going to be the same, if not worse, than the prior assessment. Many times the reason is because someone was out of town on vacation, had too many splurges in the last month, has not been working out at Renov8 Fitness as much as they used to, or is letting stress control their life.

I get that it happens to the best of us…getting caught-up in life and forgetting about our goals and making ourselves a priority…but at some point we need to draw the line. You can’t take care of others if you don't take care of yourself first. That’s why I know it’s important to me to continue staying active and eating healthy as best I can.

There will always be a good reason or excuse not to do what you said you were going to do. It really comes down to commitment. The only way to get back into those jeans that you love so much, to get your body feeling better with less pain, to feel more confident and proud of yourself, or to get your body ready for summer in the next 10 weeks, is to do what you said you would do long after the emotion that prompted you to say you’d do it has left. That is commitment!

Unless you have commitment, you are not going to reach your goals and get what you deserve. The key is to be prepared for the events that will come along to derail you. That is why I am a big proponent of “splurges.”

A splurge is when you can eat any and everything in one meal that you have avoided while staying true to your guidelines of working out and eating healthy. Use your splurges for celebrations, office parties, and other social events that would otherwise throw you off your game.

The other thing that will keep you on track is accountability. Imagine if the clients I mentioned above didn’t have any Renov8 Fitness coaching sessions scheduled? It would probably make matters even worse by sleeping-in, stressing out by working too much, being lazy, and NOT working out. The goal is to lose body fat, get in shape, build muscle, gain confidence and have fun!

Be true to yourself. Plan your week better. Use your splurges wisely. Find a coach or friend to use as accountability partners and you will reach your goals and get what you deserve. Everyone deserves to be happy with themselves.

Have a happy, healthy and active day!

Heather Binns

Founder, Renov8 Fitness, LLC

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Do You Drink?

Enough water that is....

Many times we think we are properly hydrated, but how do we really know?

Our body depends on water to survive. Every cell, tissue and organ needs water. Without water our body cannot remove waste, metabolize food, lubricate joints, maintain its temperature, and transport nutrients.

Did you know that water makes up more than half of our body weight and is the most important nutrient that it uses? We only have one body to live in, so we better make sure to take care of it!

Here are some of the signs of dehydration: " Extreme thirst " Headaches " Muscle cramps " Darker urine or very little urine " Rapid pulse " Dry mouth " Confusion " Sleepiness or fatigue

Here are some easy ways to help stay hydrated: " Drink water (duh!) " Eat foods high in water content such as cucumbers, tomatoes, watermelon, green peppers, lettuce, radishes, bell peppers, celery, broccoli, pineapple, cauliflower, strawberries, tomatoes, spinach, grapefruit, berries, baby carrots, kiwi, radishes, and cantaloupe " Drink beverages high in water content such as coconut water, tea, coffee, lemonade, vegetable juice, fruit juice, milk, etc. " Carry a filled water bottle all day long (I do and it really helps!) " Consume ice chips " Use all-natural sea salt sprinkled sparingly on food to help balance water and potassium levels and to alkalize the body " Exercise to increase circulation to get more nutrients into your cells

I usually recommend drinking half of your body weight in ounces of water every day. For example, if you weigh 140 pounds, then 70 ounces of water is ideal. If exercising or working extra hard in a day, additional water will be needed to make-up what is lost while sweating.

So, start drinking up, but keep in mind that increasing water intake abruptly can be a challenge. The key is to slowly work your way up to the allotted amount of water each day and eventually your body will compensate. If you stay hydrated, your body will function properly every day!

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Hey!

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Hey!

I just wanted to take a second to write to you and let you know about an exciting new system that we at Renov8 Fitness are stoked to be taking part in.

Have you ever wished that you had more short-term goals along the way to your long-term goals?

Maybe you want to be able to see how well you’re progressing without having to rely on the dreaded scale every time.

Well now you can! There's this cool fitness ranking system we are now using called FitRanX, and it is going to help you stay MOTIVATED with new fitness goals (even myself).

This is going to be great! If you want to know more, just ask me by responding to this email or when you see me at the Renov8 Fitness coaching center.

Yours In Fitness,

Heather Binns

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Get Fit and Healthy in 5 Steps

Hello Renov8ers,

Most people think way too much about how to lose body fat. Maybe you do this too. You spend hours gathering information about the latest trends and the quickest way to get in shape, and then become completely overwhelmed by all that you learn.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that I outlined for you below 5 Steps to Get Fit & Healthy:

Get Fit Step #1: Consistency is KEY

If you want a fit body then exercise and eating healthy MUST be a consistent part of your life. You can’t exercise hard and eat healthy this week and then take the next two weeks off and expect to see results. Results come from consistency. Don’t overthink it…focus on being consistent with your Renov8 Fitness coaching sessions and your nutrition.

Get Fit Step #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20% body fat in a week. That’s not an attainable goal. Normal body fat loss is between 0.5% - 2.0% per month. Those who achieve amazing body transformations do so by reaching a series of progressive, attainable goals. Remember, we at Renov8 Fitness are here to help you in determining what an appropriate, attainable goal would be for yourself. Don’t give up too quickly. Keep striving and the results will come. Just ask Renov8 Fitness members Jacqueline Basilio and Jordan Castellanos who recently attained some amazing results both in body composition and healthy nutrition!

Get Fit Step #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find the best Renov8 Fitness sessions that are most convenient for you so that you can be faithful to Get Fit Step #1 by staying consistent. Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

Similar to Get Fit Step #3, finding a place you LOVE is key to making this a permanent part of your life. If you’re straining to get through exercise that you loathe, then you won’t stick with it. We are so glad you have found the place you love and are here to motivate and guide you every step of the way. Remember, at Renov8 Fitness you are never working out alone…you will always have a fitness coach here to guide you!

Get Fit Step #5: Work with a PRO

This is a favorite step of ours because this is where we get to work with you! Our passion and focus is in helping Renov8 members and program participants like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

So, out of these 5 steps to get fit & healthy, which one are you going to make a priority to start working on today?

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Fitness and Diabetes: The Down and Dirty Summarized

What does it really mean to have diabetes and workout? Last month Renov8 Fitness Coach, Jenn DeMartino, shared with us the different types of diabetes, the different affects workouts have on people with diabetes, as well as how nutrition plays a part in diabetes management. Here is what Jenn shared if you missed it.

"In short, the definition of diabetes is high blood sugar and there are two types of diabetes: Type 1 and 2. Type 1 diabetes is not procured by way of a bad diet or lack of exercise, but rather it's brought-on by an attack of immune cells on the pancreas. Whereas Type 2 diabetes is caused by either a tiring out of the pancreas or a reduction in sensitivity of the cells' ability to take the insulin that their pancreas produces. With both types of diabetes there is a very large number of treatments available depending on the body response to the treatment. Approximately 136 types of medications for Type 2 and 8 medications for Type 1. Each treatment affects the person's blood sugars in different ways by different mechanisms and none of them or perfect.

Also, different types of exercises have different affects on blood sugar levels. There's no cookie-cutter approach. High intensity can either raise or lower blood sugar depending on where the sugar level starts and how much medication and carbohydrates are on board. Low impact exercise usually doesn't affect sugar in the short run, but again it depends on the person. The same goes for heavy lifting, although sometimes people report having high blood sugar. With HIIT (high intensity interval training), there usually is no prediction on what will happen with blood sugar levels. A person with diabetes needs to practice and learn the patterns of their own body on their good days, bad days, high carbohydrate days, low carbohydrate days, sad days, happy days, time of year, time of month, etc.

Just like the different types of medication and exercise, various types of food also effect sugar levels differently. In general, high glycerin carbohydrates spike blood sugar whereas low glycemic carbohydrates do not. Protein in high doses can spike blood sugar and low doses do not. Fat has no direct immediate change on blood sugar levels, but it does delay the absorption of any type of carbohydrate.

In general, for people with diabetes it's not just a simple answer. There can be extremely healthy fit people with type 1 or type 2 diabetes who have no way of getting rid of their disease and there are those that can. Exercise and nutrition may or may not also have an affect on blood sugar levels with or without immediate complications. For example, Olympian Gary Hall, Jr. (won 10 U.S. medals in the 500m swim) had his blood sugar spike to the 300s as a result of his swims, which is not what you would expect.

So bottom line is that exercise and nutrition are both important for a person with diabetes just as much as it is for a person without diabetes. It's just not as easy as 1, 2, 3."

I hope you've learned something new from Jenn's synopsis of her seminar about diabetes and how it relates to fitness and nutrition. No mater who we are and what's going on with us and our bodies, fitness and nutrition is key!

Yours In Fitness,

Heather Binns

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From My Place to Yours

A Letter To Our Friends and Fans

Procrastination...yes, I'm guilty! I've been meaning to write a recap of 2016 for months now. Here we are starting the 4th month of 2017 and I'm finally sending this out. There's no excuse other than procrastination on my part, but I feel good now that it's completed :)

From my place to yours, I want to share some of the highlights of our Renov8 Fitness family over 2016! We started last year with the rebranding of our company. After 8 years, we said goodbye to the Full of Life Fitness brand and launched Renov8 Fitness™. We do exactly what our name implies - we renov8 the body!

At Renov8 Fitness, you won't just walk into the gym by yourself and wonder what to do. Instead, you'll train every time with a coach and other hard-working, like-minded individuals. No crash diets. No expensive fads. No playing soldiers. Just scientifically-backed, high-quality coaching with your best interests at heart. We are a private fitness coaching center where you make some of the best friendships of your life as you sweat alongside others who are just as dedicated to health and wellness as you are.

In the first quarter of 2016 we increased the number of group fitness coaching sessions on our schedule to better accommodate our members’ needs. I focused the first half of the year really dialing in the new brand, re-evaluating our Core Values, and defining who (and what) we are to our valued members and clients.

In the second quarter, we added Spartan training to our programs to further help get people off the couch and into a lifestyle involving more movement daily. We also decided to give back more to our local community by hosting free monthly seminars on topics such as improving performance, injury prevention, juicing and detoxes/cleanses, mentally preparing for a new fitness routine, the science and secrets of self-myofascial release (SMR), improving running form/technique, enhancing quality of life, and diabetes and how it relates to fitness and nutrition. Renov8 Fitness Core Value #8: Community consciousness. You should join us for this month’s seminar: ‘Home Workouts for the Couch Potato’ on April 19th at 6:30pm!

A half-way point of the year we challenged our members to our annual 100 Workout Challenge and more people than ever took that challenge! We then kicked-off our annual Shed 2 Sizes Challenge where participants commit to the 6-week program to shed 2 sizes. They transformed themselves over the 6 weeks creating new habits and gaining confidence!

In the latter half of 2016 we grew! We added to our team Marcus Carter and Jenn DeMartino to help coach and motivate our members in each and every session! Both Marcus and Jenn came to learn, grow and improve in more ways than one to bring even more to our members and to continue leading as a company. As Renov8 Apprentices they both learned over a 2 to 5-month period the ins-and-outs of Renov8 Fitness, our culture, our members, our training style, and most importantly our methods of coaching our members to achieve success!

They both successfully passed all phases of our Apprenticeship and have officially been a part of our coaching staff for a handful of months now. Renov8 Fitness Core Value #1: Passion for fitness and healthy lifestyles.

One of the biggest improvements we made at Renov8 Fitness in 2016 was the addition of our heart rate-based training system. As you already know, we take fitness seriously. So, for about 6 months we tested various heart rate-based training systems and heart rate monitors and finally found the ones we love. Our members have seen how each system tracks heart rate, heart rate percentages, heart rate zones, heart rate recovery and training points. They even receive an email after each session with their workout summary and, at the end of each month, they receive a detailed monthly summary as well --- all real-time proof of maximizing your workouts. Listening to your body is one thing, but understanding what its telling you is a completely different scenario. Renov8's heart rate-based training system allows you to do just that - UNDERSTAND WHAT YOUR BODY IS TELLING YOU!

Next at the 1-year point of being in our current location, we hosted a Grand Opening/Open House. As I mentioned, we settled in, increased our staff, and developed new programs. Our local sponsors Runnergy, Spartan SGX, Mi Ranchito Authentic Mexican Food, Juice Budz, Fabletics, SBJ Sport Psychology, Som’s Skin Care, House of Vitamins, Park Lane Jewelry and The Color Lounge all set-up tables, offered samples and demonstrations, and shared valuable information with all attendees. It was a great opportunity for our members and friends to get together and meet new people, and for our guests to meet us, other fitness and nutrition enthusiasts, and like-minded individuals.

Halloween was another fun theme this year with our team dressing-up for the occasion. Lots of laughs and good times. Renov8 Fitness Core Value #5: Smiles, fun and liveliness; “Work Hard, Play Hard!”. To finish up the year we had ‘Team Renov8’ (Karla Moore, Mario Espinoza, Jumana Jiries, Maureen Gray, Steven Binns, Jr. and myself) complete the SoCal Spartan Sprint #2 race in Castaic after 8 weeks of intense training. Our team conquered the very difficult 5-mile hilly course including 20 challenging obstacles to all bring home medals after jumping over fire at the finish line. And to top it all off, Maureen Gray placed 9th in the Elite Women’s heat. Very remarkable!

And that leads me to 2017! We’ve already had several accomplishments and improvements for us and our members:

  • Additional Renov8 members completed their first of many Spartan races at Lake Elsinore in January.
  • Our New Year, New You Body Transformation Contest winners (Alfredo Rodriguez and Jenn DeMartino) worked very hard for 6 weeks on improving their nutrition, upping their fitness game, and focusing on the goal of losing lots of body fat and gaining lots of muscle mass in only 6 weeks.
  • We hosted our Annabelle Moon Charity Workout Day in February to raise funds for little Annabelle Moon who was born on October 18, 2016 with Down Syndrome and a congenital heart condition. She required 2 more heart surgeries to give her a fighting chance to love, live and grow.
  • We had a fun group of us run the Los Angeles Chinatown Firecracker 10K race. Can’t wait to do it again next year!
  • Myself and Renov8 Fitness member, Sara du Bouchet, trained for the LA Marathon Charity Relay and raised funds for Angel City Pit Bulls. Together we completed the marathon on March 19th along with other Renov8 members, Mario Espinoza and Steven Binns, Jr., who both completed the full marathon distance (26.2 miles).
  • I recently took the StrongFirst Certification course and am currently applying the meticulous StrongFirst principles of Kettlebell training into our programming. Renov8 Fitness Core Value #6: Continuous pursuit of education.
  • Last weekend I had the pleasure of running with Renov8 member, Laurie Kahn, who ran her first trail race in many years and placed 3rd in her age group (women 60-69) for the Pasadena 5-Mile Trail Running Challenge series.
  • Recently I was featured in VoyageLA Magazine. Increasing exposure is important as a gym owner and it was a pleasant surprise being asked for an interview. Check it out HERE.

We’re only 4 months into 2017 and we are already on fire! As we continue our adventure into the rest of the year, our focus is on continuously improving our methods so we stay on-top of the fitness ladder, and on growing our membership base so we successfully improve more people’s lives through education, motivation, and improved health & wellness. Our goal is to help all those who come through our door to find their athlete within!

Now what’s to come? I’m very excited about our Spartan SGX workout this Saturday at 10:00am. It’s free and open to the public (join us!). Our first-ever Renov8 Fitness video shoot is coming-up in a few weeks along with our member-only Push/Pull Challenge. Then, the official announcement of our new online nutrition coaching program is on the horizon along with our member-only 30-Day Summer Shred and our upcoming Spartan Stadium Sprint training program! There’s a lot happening in the Renov8 pipeline just in the next few months! :)

We really want 2017 to be our best year yet, and we would love to have you be a part of it! We want to see our members reach new goals and accomplish more than they ever thought possible while looking and feeling their absolute best!

Thank you to every single one of you for trusting us and letting us play a small part in your journey to ongoing health & fitness. We are honored you chose us! Bring on the rest of 2017 as we are here to slay!

Yours In Fitness,

Heather Binns - Founder/Head Fitness Coach
Renov8 Fitness, LLC

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