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The Final Quarter

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The Final Quarter

Yes, it's been awhile since you've received an email from me and I have no excuses. Renov8 Fitness has really been growing in 2018 and we've been assisting so many transformations in our clients and members - it's amazing!!

Yes, they've put in the hard work to make changes and build new habits such as eating healthier, skipping the drive thru, and attending their workout sessions every week. I've had the pleasure of coaching them so they can perform at their best; handling their recurring body composition assessments to gauge change; motivating them to stay on-point; answering their questions about nutrition, exercise & health; and keeping up with our own day-to-day duties so Renov8 Fitness can support them in every way needed.

In addition, I've been training competitively for obstacle course racing the past 3 months, spending time with my family (love my grand kids!), and studying for school each week. I went back after 19 years to learn emergency care/transportation of the sick and injured. You never know when you may have to help save someone's life!

I love learning new things, which is why Renov8 Fitness' Core Value #6 is the 'Continuous Pursuit of Education.' I've had a lot on my plate, but I don't regret any of it; I actually LOVE it!!

But let's talk about YOU instead! Another year is flying by as usual. As we head into the last quarter of the year, take a moment to reflect on 2017. Where were you at the start of the year? What promises did you make to yourself?

So here we are again…We’ve now surpassed the 75% point of the year. An entire three quarters of 2018 have already passed - we are now less than three months away from 2019 - 81 days to go! Are you on track with those 2018 New Year’s Resolutions you set earlier in the year (remember those)? Are you on target to hit your goals?

If you wanted to lose 20 lbs. this year – are you down 15 lbs. already? If your goal was to do 250 workouts – have you completed 188 workouts?

It’s amazing how time passes so quickly. If you need a “do-over” then I’m going to give you one.

You can REDO your 2018 New Year’s Resolutions right now and get started all over again. That’s right – I’m letting you off the hook – but don’t waste a single second.

If your goal is fat loss start today. If your goal is muscle building start today. If your goal is to train for an obstacle course race - start today. If your goal is (insert anything here) – start TODAY!

Over 75% of this year is gone forever. Will you make changes TODAY or will another 25% pass…..

Very few people actually measure and take stock of their efforts. If you are following a plan to lose fat – are you actually losing fat? And I mean at a rate that is acceptable for your efforts? Or are you blindly thinking you are eating healthy without actually logging your food intake?

The only way to gauge your progress towards your goals is to measure it. At the beginning of 2018 I talked about “SMART” goals — one of the keys is ‘M’ – Measurable. Measure your results.

As we continue the final quarter of 2018, it’s time to take stock of your efforts. Again — over 75% of this year is gone forever. Will you make changes TODAY or will another three months pass, then before you know it — it’s 2019…..

Don’t waste a single second. Start TODAY.

Where will you be at New Year’s Eve – Dec 31st? That’s less than 12 weeks away. Will you be 12 weeks leaner? Will you be 12 weeks closer to your goals?

The time will pass anyway….

Heather Binns Founder, Renov8 Fitness, LLC

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Hunger or Craving?

You’d think it would be easy to eat when you're hungry and drink when you're thirsty, but as we all know, it’s not as easy as it sounds. In our day of living we’ve all become accustomed to habits based upon our daily lifestyles. For example, when I worked in the corporate world many years ago, I started drinking coffee each morning because that’s what everyone did. It was an unnecessary habit I started when I arrived at work each day.

Nowadays we’ve lost our true perception of hunger. How do we know if we’re truly hungry or just experiencing a food craving? The key is learning how to recognize the difference between hunger and cravings.

True hunger commonly occurs when you haven’t eaten for a while (a few hours or more). If you’ve gone a really long time without eating, you’ll also notice hunger pangs in your stomach such as rumbling and grumbling. You may feel weak and lightheaded with a possible headache. My husband always knows when I’m hungry because I get cranky, too (commonly referred to as ‘Hangry’).

One important thing to remember about hunger is that the feeling doesn't pass with time. If you’ve waited approximately 15-20 minutes and you’re still feeling the same way, then you really may be hungry. Your body is telling you that you need to eat and satisfy that hunger with food. Just make sure it’s not one type of food you are fixated on, as that may be a craving.

Cravings are usually for one specific ‘comfort’ food such as sweets, salty items, and fatty foods versus just nourishment in general. Cravings are also commonly caused by negative feelings and can be stronger if you’re dieting or restricting specific foods from your nutrition. And for us ladies out there, these cravings intensify during our menstrual cycle and pregnancy. What fun!

Many times we give-in to our cravings to feel better, but it can also put us a through an emotional roller coaster. We feel good while consuming the food item of choice, but then feel guilty afterward. Occasional guilt after over-indulging is normal, however if every single meal is a battle with excessive guilt, regret, and shame, then this might be something more serious.

Cravings can also occur right after we’ve eaten. For example, I commonly crave sweets the moment I’m done eating dinner – that’s my downfall and it’s a true sugar craving! But the most important thing to remember about cravings, is that they will pass with time. When I have those sugar cravings, I sometimes give-in to them, but many times I try to distract myself and eventually forget I even had the craving in the first place.

Try distracting yourself with journaling, exercise, sleeping, working, studying, listening to music, talking to a friend, or anything else that will shift your mindset to a positive new task at hand.

So, the next time you have the desire to eat, stop and try to recognize if it’s hunger or just a craving.

Have a happy, healthy and nutritious day!

Heather Binns Founder, Renov8 Fitness, LLC


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Good Carbs vs. Bad Carbs

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Good Carbs vs. Bad Carbs

A solid nutrition plan is extremely important when it comes to seeing fast results from working out. Most people will never wear a bikini or go shirtless at the pool (I’m talking about men here), or ever feel confident in their own skin because they don’t understand one important point: No matter how much you exercise, you can’t out work bad nutrition.

In order to lose body fat, get back into a bikini or board shorts alone, you must have a healthy nutrition program that works for you. Pasta, white rice, most breads, pastries, flour tortillas, most cereals, and white flour (i.e. any processed carbs) should either not be a part of your nutrition, or should only be consumed in a splurge meal.

Don’t think all carbs are bad either. Fruits and vegetable are good carbs, along with whole grains such as brown or wild rice, quinoa, chickpeas, and wheat-free breads (healthy starches).

If you want to lose body fat and get the body you desire, you cannot eat foods that don't work for you. Instead, eat small balanced meals focused on green vegetables, lean proteins, and a small amount of healthy fats. Then fit-in those healthy starches sporadically. An example of healthy lean proteins that enable you to build lean body mass and burn fat include chicken and turkey breast, salmon, and grass-fed beef or bison.

So, eat lean proteins, load-up on green vegetables, drink plenty of water, exercise right, and you will start your journey to the body you desire. Check out the video HERE to learn more about healthy eating :)

Have a happy, healthy and active day!

Heather Binns, Founder, Renov8 Fitness, LLC

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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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You May Not like This!

I was recently inspired by a fellow trainer and would like to share some of the main points in conversation. Enjoy the read :)

We have ONE body. That is ALL we will ever get. No spares, no returns, no substitutes. Isn’t that a good enough reason for you to take care of yourself?

Why should we wait until we have excess body fat, illness, and injuries before we get serious about our health? Why should we do actions that cause harm to our bodies and make us feel bad? How much suffering from physical and mental ailments will be enough?

The physical ailments like having excess body fat, diabetes, high blood pressure, or high cholesterol are what influences most people to start working out. These ailments are obvious and cause physical and emotional pain. The mental ailments are not as obvious, but they cause just as much pain. Mental ailments place shackles on our minds and trap us in cycles of procrastination, destructive behavior, and poor experiences.

ENOUGH IS ENOUGH!

It’s time to declare war on poor health! We must arm ourselves with proper knowledge. We must inform ourselves of a game plan that moves us from our current state of being toward the best version of ourselves. Once we are armed with knowing how we should take control of our health, we need to take action against ignorance, inactivity, and addiction. We must inform ourselves of a game plan that moves us from our current state of being toward the best version of ourselves.

This may sound scary, but the process is actually quite simple and highly effective. It begins with asking yourself a few simple questions that dig deep into the heart of the matter:

Who am I? Who would I like to become? How far am I from becoming who I’d like to become? What game plan will I use to reach my ideal body and self? What barriers stand in my way? How do I remove these barriers? By when will I reach my goal?

Once these questions have been answered you are ready to achieve your transformation. Then you have one last step. Take massive action in the direction of your goals! That is all it takes.

Now go get some!!!

Heather Binns

Founder, Renov8 Fitness

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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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What Supplements Are You Taking?

So, most people know about protein, multi-vitamins/minerals, and fish oils…but what other supplements can you take to help improve your everyday health & vitality?

Renov8 Fitness Coach, Marcus Carter, shares five supplements you may want to consider based upon your own health & fitness goals.

1. CoQ10 - Used by the body to transform food into ATP (energy that helps your body function properly).

2. Probiotics - Helps alter the intestinal microflora balance, inhibits the growth of harmful bacteria, promotes good digestion, boosts the immune system, and increases resistance to infection.

3. Multi-Enzymes - A combination of complex proteins that stimulate chemical changes in other substances and help break-down proteins, fats, and carbohydrates.

4. Glutamine – An amino acid converted to glucose when more energy is required by the body. It's also good for boosting the immune system.

5. Glucosamine - Aids in the ease of joint pain and is a building block needed by the body to manufacture specialized molecules found in cartilage. It usually takes about 4 weeks of continuous usage of Glucosamine for it to start working.

Still confused or not sure what could help you? Set-up a complimentary Strategy Session at Renov8 Fitness and we can help guide you in the right direction.

Yours In Fitness,

Heather Binns

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