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


Viewing entries tagged
health & fitness

How to Break Your Sugar Addiction

Comment

How to Break Your Sugar Addiction

We’re going straight to the point here.

We live in a country where sugar addiction is rampant. In fact, I think more people are experiencing it than not.

There are all kinds of supplements and tricks available for purchase to help with this.

From tongue numbing agents to pills and everything in between, there’s no shortage of companies trying to make money off of the addiction that most people fail to conquer.

So, how do you do it you may ask?

Here’s the real answer…

Stop giving into your cravings.

Ouch. Not what you wanted to hear – I know.

But the truth is that we’re adults, and we can choose whether or not we give in to cravings.

And the magic about not giving into sugar cravings is that they almost always pass.

With time, they dissipate dramatically.

Most people simply don’t make it long enough to feel it, and I am guilty of this myself as I am a sugar addict!

There…I said it...I crave sugar almost every day, but I don’t always give-in to the cravings.

To make this a little easier on you, I have a challenge for you.

The next time you feel a sugar craving coming on, give yourself 20 minutes. If after 20 minutes you still want the sweet thing, let yourself have it.

That's what I do!

Most often the craving will pass if you give it the chance.

Give it a shot and let me know how it works for you!

Heather Binns

PS - If you're ready to focus more on your nutrition, I've got just the program for you! Check out my online Nutrition & Lifestyle Coaching https://www.renov8.fitness/nutrition-coaching.

Comment

Comment

When You Should Eat

I get asked all the time about when and what people should be eating.

The more clients I work with, the more obvious it has become that there’s no right answer.

So today, I want to quickly share my general rule of thumb.

Eat when you’re hungry :)

As in when you feel physical signs of hunger like your stomach rumbling.

Too many people today confuse other things like boredom and stress with hunger.

We need to tune into our bodies and listen to what it is physically telling us – your body, not your brain!

Obviously, don’t wait so long to eat that you want to eat everything in sight or you get low blood sugar.

But test it for a week. Begin eating when you feel physical hunger and stop at satiation rather than fullness.

If you want to get lean and stay that way, eat when you’re hungry and stop before you’re stuffed. Prioritize vegetables and protein, and you’ll be good.

Want more support with nutrition? Click HERE for details. My online Nutrition & Lifestyle Coaching may be just the thing for you!

Speak soon,

Heather Binns

Comment

Perspective

Comment

Perspective

I want to share a crazy idea with you today…

It’s the concept that truth and reality don’t really exist.

Think about it. Two people could perceive and experience the EXACT same scenario in two totally different ways.

For example, let’s say you have two working moms who know they need to lose weight and increase their strength so they can live longer and have more confidence.

One of those moms could BELIEVE with her whole heart that she’s too tired and too busy, leading her to continue skipping her workouts and picking up convenience food rather than cooking.

The other mom might see it as an exciting challenge. She might move the puzzle pieces of her life around to make it work and successfully complete her goal.

This stuff happens all the time, and it simply comes down to perspective.

So, what’s the solution?

I believe we should always question and challenge our own truths.

See things from different perspectives.

Challenge your beliefs.

Ask yourself, “Has anyone else in my situation ever accomplished what I want to accomplish?”

If the answer is yes, you can do it too – all it takes is switching your perspective and changing the story.

I'm curious as to how this resonates with you – would love for you to reply and let me know Heather!

Heather Binns

P.S. As always, if you’re ready to take action toward your health & fitness goals, be sure to let me know. I’ll be in touch ASAP to set a time for us to chat online or in-person :)

Comment

Fat Loss Over 40

Comment

Fat Loss Over 40

WAY too many times in my career I’ve seen people simply fall into acceptance when it comes to body change that can occur after 40 years of age.

Suddenly how we were eating and exercising (or not) isn’t giving us the desired result.

Instead of resigning to what may feel like inevitable body change, here are 6 things you can do to counter an aging body and metabolism:

  1. Focus on adding as much muscle to your body as possible. Muscle will keep your metabolism high and you’ll be burning more fat all the time. And ladies, you’re not going to turn into a body builder unless that’s your goal :)

  2. Cut the alcohol. Alcohol does nothing positive for our physiques or energy.

  3. Eat mostly vegetables, then protein, then good starchy carbs like potatoes and brown rice.

  4. Drink a ton of water – aim for half your bodyweight in ounces every day.

  5. Sleep and take care of yourself. Whether that’s managing stress or ensuring your own health needs are top priority, it’s more important than ever before that you tend to yourself.

  6. Reduce sugar as much as possible. Sugar is addictive (I know this all too well), it feeds disease, and it does NOT keep the fat away – but you probably already knew that :)

I turn 45 years old later this month and I make it a priority to keep myself as healthy and fit as possible, especially now more than I ever!

It's important to me to look good, to feel good, to move better, to perform well, and to be an inspiration for you and anyone else that needs a little extra motivation and someone to look up to. I'm also determined to set an example for my grandkids...what better way than to have a grandma that runs through mountains and climbs over walls ;)

If you’re struggling with excess body fat after 40 and you find it challenging to be consistent or accountable to one or more of the above, let’s talk.

Simply comment below or call me at (818) 925-5433 so we can book in a time ASAP.

40 and beyond doesn’t have to mean fat gains, but it is hard to do it alone. I’m here for you and I can’t wait for us to connect!

Heather Binns

Comment

The Motivator and the Trigger

Comment

The Motivator and the Trigger

Anytime someone comes to work with me to lose weight, get stronger, improve nutrition or even to enhance performance, there are two things I am listening for.

The motivator and the trigger.

The motivator is their deep WHY. It’s the thing that is driving them to make changes to their health.

Often, it’s something like a new grandchild, fear of getting a lifestyle-related disease, or simply wanting to be more confident and happy in their skin.

There’s no right or wrong why, but the why must be absolutely powerful enough to keep you going in the moments you don’t want to eat well or get up and exercise.

The trigger is different. The trigger often leads to the motivator.

Triggers tend to be specific events that spur action…

A scary report from your doctor.

Observing the early death of a family member.

Having the realization in a dressing room that you’re no longer the size you thought you were and the shame of having to grab a bigger size from the rack.

Whatever the trigger event is, it leads to motivation

Temporarily, motivation will lead to action.

So, if we have a trigger event that leads to motivation, why not just assume all is well and you’ll be motivated enough to achieve your goals?

Because the truth is that motivation, no matter how serious the trigger event, never lasts

What I want you to take from this is that ACTION is the only way forward. Action yields results and increased motivation is a byproduct.

Not feeling motivated to exercise? Do it anyway. The motivation will follow as you get results.

I’m curious, HB, what are your experiences with this?

Be sure to comment below and let me know!

Heather Binns

P.S. If you need a little extra motivation help you reach your goals, I've got you. Simply click HERE to join my FREE online Facebook community. My goal is to show you ways you can improve your own health, fitness & nutrition so you can become your very best self!

P.P.S. If you need ongoing motivation, action, and accountability to stick with your health & fitness goals, I’ve still got you. Simply click HERE to let me know you’re ready for a no pressure chat about what you can do to start getting healthier and leaner right now. Just complete that online form :)

Comment

Be the Change

Comment

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/.

Comment