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


Viewing entries tagged
renov8

The Final Quarter

Comment

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

Comment

My Name is Heather and I'm a Workaholic

Comment

My Name is Heather and I'm a Workaholic

I continually impress upon my clients at Renov8 Fitness that it's important to de-stress and unwind. Not only for your sanity, but also for your health. When you're always on-the-go and running on high, eventually things start to fail. Just like a car engine, one part relies on another and if parts start to fail, the whole engine goes. Yes, your body can last quite a bit of time in it's high zone, but eventually it gives in to survive.

I just returned home a few nights ago from being away for 5 days as Team Renov8 participated in the Ragnar Trail Relay in Lake Tahoe. It was a dusty, hot, dirty, and fun-filled trip of making new friends, running amongst beautiful scenery, inhaling smoke due to the Yosemite fire (unfortunately), acquiring a minimal amount of sleep, relaxing by the river, and sitting in front of a campfire zoning out on the flames. The first couple days were nonstop as our team of 8 runners took turns running the trails in Soda Springs, and then we packed-up our campsite and moved to another one for relaxation the last couple days. It wasn't until I was standing in the river stream with my husband and a couple teammates that I realized that I really needed this time away.

At home I am always "work, work, work"...mostly because I own my own company (Renov8 Fitness) and am OCD just like my mother (everything has to be perfect), but also because I'm not always the best at forcing myself to slow down, stop and relax. I am guilty, just as any, of not doing what I tell my clients to do...DE-STRESS!

It's pretty amazing actually that I can keep myself going for so long. I rarely take naps. I'm always working inside and outside of the gym. I workout and train as a competitive athlete (this is fairly new). And then I eat, sleep and socialize with family and friends. But I know in the long run, if I don't de-stress more often, I'm going to break down just like that car engine.

One of my new goals, from this realization over the weekend, is to officially add de-stressing to my calendar just like any of my other appointments, meetings, coaching sessions, etc. As the old saying goes...you can't take care of others if you don't take care of yourself first.

So please, take it from me - a workaholic - and make every effort you can to de-stress everyday. You will love yourself for it!

Heather Binns Founder, Renov8 Fitness, LLC

Comment

Is Your Confidence Engine Revving?

Comment

Is Your Confidence Engine Revving?

Or is it running low? If you've ever thought about accomplishing a new feat such as finishing an obstacle course race, cutting sugar from your diet, or even reading a book in its entirety, how and where do you begin your journey?

I've struggled many times with accomplishing some of my own goals. I've had to reset my thoughts and action plans numerous times to dodge the curveballs life throws at me, but in the end I'm usually a success - I reach my goal. Now it's your turn. What is your ultimate health & fitness goal and what steps will you take to get there?

Let's say you belong to a gym that you rarely use, you have books about fad diets and weight loss on your bookshelf, and you’ve even had a consultation with a personal trainer, but you still can’t seem to get yourself off the couch and out of the house.

Is it fear of failure or commitment? Is it a lack of motivation and desire? Are you afraid to try something new and unknown? Do you just not know what to do and where to start? Whatever it may be, it all starts with goals and your belief to get to that prized end result. Steven Binns, Jr., PsyD, a Sport Psychologist in Los Angeles, California states:

“Confidence and goals go together like breathing and air. You can take a short breath or deep breath, the air stays the same. If your goal is to complete a marathon or lose 100 pounds, make it your main goal. The deep breath. Smaller goals bring you to your main goal, right? So let’s make small, realistic, attainable goals, like jogging for 10 minutes, your short breaths. Your confidence engine will start to build. It feels good when that engine builds because mentally, it’s a good predictor of how you’ll do on your next task.”

The first step is finding out and naming your ultimate health & fitness goal. Then you need to break that big goal down into smaller ones. Remember to take one step at a time, be mindful and make adjustments according to your current lifestyle.

Let’s look at an example: You want to start a new physical activity to help you improve your health & fitness. It must be one that is fun, yet challenging and the opposite of monotony. After doing some research you discover the Spartan Race. According to Wikipedia, Spartan Race is a series of obstacle races of varying distance and difficulty ranging from 3 miles to marathon distances. They are held in USA and franchised to 30 countries including Canada, South Korea, Australia and several European countires. The series include the Spartan Sprint (3+ miles of obstacle racing, 20+ obstacles), the Super Spartan (8+ miles, 25+ obstacles), the Spartan Beast (13+ miles, 30+ obstacles), and the Ultra Beast (26+ miles, 60+ obstacles - one of two marathon obstacle courses along with Mudderthon). SPartan Race also has a military series, hosted on military bases. There are also winter and team events.

Now doesn’t that sound daunting, challenging, exciting and fun at the same time?! Beginners (anyone can do this) should start with the Sprint or Stadium Sprint, the shortest courses, at your own pace…walking, running or both. Your pace is dependent on your training.

So let’s get busy. Here’s your first freebee set of short-term goals:

  1. Register for a Spartan race.
  2. Start a training program using Spartan’s complimentary ‘Couch-to-Sprint Training Plan,’ or hire one of their Spartan SGX-certified coaches like myself.
  3. Improve your nutrition with Spartan’s complimentary daily nutrition tips and/or guidance from a Nutrition Coach like myself.

Sure everyone gets nervous before a race, even pro and elite athletes, especially when there’s an unknown adventure ahead. But to ease your anxiety, as you can see, Spartan and Spartan SGX Coaches offer you all the resources you need to prepare for your first Spartan race. You can’t cross the finish line until you get to the starting line.

What is your ultimate health & fitness goal and what steps will you take to get there? AROO!!

To Your Success!

Heather Binns, Renov8 Fitness

Comment

Good Carbs vs. Bad Carbs

Comment

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

Comment

No More Excuses!

Comment

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

Comment

Do You Eat?

Comment

Do You Eat?

Healthy that is....

But what exactly does "healthy" mean?

According to the Merriam-Webster dictionary, healthy means "free from disease or pain," "showing physical, mental, or emotional well-being" and "beneficial to one's physical, mental, or emotional state."

Do you REALLY eat healthy?

I know many times I think I am eating healthy, but when I start logging my food for a couple weeks, I notice that I have slacked. I got caught-up in my old ways of eating too much sugar, not enough protein, not enough vegetables, etc. See, I have the same problem as most people and have to continually remind myself to eat healthy as well.

So how can you REALLY know if you are eating healthy?

I recommend logging your daily food and drink intake for at least 2 weeks to really get a good look into how you eat on a regular basis. You'll most likely be surprised with what you find out. For example:

  • How often do you eat vegetables, lean protein, sugar, processed foods, etc.?
  • How often do you drink alcohol?
  • What is deficient in your nutrition?
  • Do you tend to eat smaller or larger portion sizes?
  • Are you eating only when hungry or are you emotionally eating as well?
  • How much water do you drink each day?
  • How do ingredients make you feel 30 minutes to 48 hours after consumption?
  • And so on...

By putting pen to paper you are actively recording in your brain and keeping your nutrition at the top of your mind. You'll start noticing what you reach for in the refrigerator when it's time you eat versus mindlessly choosing and consuming.

To help make these two weeks of food logging easier for you, keep a pen and paper/notebook with you at all times. Record your intake including food item, quantity, and notes on how you feel or the situation you were in at the time. This is important as snacks are typically consumed unpredictably and, as a result, is impossible to record accurately unless your food log is nearby.

Try to record as precisely as possible every single item that you consume including water, vitamins, condiments, etc. Use a small food scale if you have one, or use standard measuring devices (ex: measuring cups and measuring spoons) to record the quantities consumed as accurately as possible. If you don't eat all of an item as planned, measure what's left and record the difference.

Also record combinations of food separately (ex: 100% lean ground beef, brioche bun, and condiments) and include brand names of food items, or list the contents of homemade items, whenever possible. For packaged items, use labels to determine quantities and ingredients.

Now I admit, this will still feel cumbersome over the 2-week period, but the knowledge you will gain from this experience is ten-fold and well worth the effort. Like I said before, you will most likely be surprised with what you find out. And best of all, you don't need to count calories!

So choose your pen and paper/notebook of preference, determine a start date for logging (ex: Monday, February 12th), and when you are done I would love to hear what you found out. What nutrition habits were you surprised by and what are your plans to adjust them based upon your goals?

Ready, set, go! You got this!

Yours In Fitness, Heather Binns

Comment

Comment

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!

Comment

Hey!

Comment

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

Comment

Instead of Resolutions, Set Some New Year RESULTS!!

Comment

Instead of Resolutions, Set Some New Year RESULTS!!

Ah the New Year! This is always such a wonderful time of year to set new intentions. I know there is always some backlash against "Resolutions" because many people don't keep them past February... So don't call them "Resolutions" if you associate not following through with that word, instead call them New Year RESULTS!

There is something about the blank slate of a New Year to decide what you want to make happen! It is exciting, motivating and worth taking advantage of. What will your 2018 New Year Results be?

Set some goals that you know you can commit to. Here are 20 suggestions for new micro-habits that could add-up to some big transformations in 2018…

  • Drink ½ your bodyweight in ounces of water every day
  • Take 3g of high-quality fish oils every day
  • Download and use the HeadSpace meditation app for 10 minutes every day
  • Get to bed by 10:30pm (or earlier if needed) 3 nights a week
  • Write down 3 things you were grateful for during the day, every evening before you go to bed
  • Write down 3 “victories” you achieved during the day, every evening before you go to bed
  • Read for 15 minutes every day instead of watching television
  • Walk/run 10,000 steps every day
  • Do 20 push-ups every morning
  • Stretch and/or foam roll for 5 minutes every morning
  • Spend 5 minutes planning the day within the first hour of waking up
  • Have a veggie-based protein smoothie 3 times a week
  • Every 3 months write down 10 people who have supported or positively influenced you and write them a personal note to say thank you
  • Declutter your inbox by unsubscribing from any emails you no longer read. Including this one if applicable, although you’ve just got to point 14 so I’m guessing you have at least half an interest in what I’ve got to say ;)
  • Avoid caffeine after 12:00pm
  • Turn-off social media after 9:00pm
  • Plan and prepare your meals for the week every Sunday evening
  • Commit to strength training at least 3 days a week
  • Set yourself some exercise-related targets, then plan monthly non-food-related rewards for following them
  • Eat breakfast everyday

Now how do you make sure to keep yourself on-track with your New Year Results (micro-habits)? I started using an app called Productive to help build new daily habits. You put in whatever you want and it gives you a reminder when it's time to do it. Take some time this week to sit down and write down your goals for 2018. Remember to consider goals in all areas of your life - health & fitness, financial, career, family, spiritual, experiences... Or make a vision board with pictures reminding you and keeping you focused throughout the year.

Whatever you decide to change in 2018, I hope it brings you the success that you’re looking for. Here’s to you in 2018!

Heather Binns Founder, Renov8 Fitness, LLC

Comment

Comment

Let's Talk About 2018!

I hope you’re having a wonderful holiday season thus far and are taking time to connect with your family and friends while reflecting on what you are thankful for.

As our holiday season continues, who else has a list of To Do's to start tackling?

Shopping Baking Holiday cards Oh my!

Remember to keep YOU as a priority. It's so easy to get caught up in the hustle and bustle of it all! Stop and make time for you.

Keep your workouts on schedule at least twice a week. Drink plenty of water to stay hydrated as you enjoy the end of 2017! Do something every day to recharge while you start to think about what's ahead for 2018!

Goal setting is something I really believe in and love to teach others about. With every New Year comes an incredible energy to get refocused and set some goals. This is why for the past 5 years we have offered a transformation challenge at Renov8 Fitness to give our members extra motivation in the new year while inspiring their friends to join in!

We've been brainstorming what to offer for 2018 to get everyone excited and would love to get your feedback on what you loved about past challenges and what you would be looking for in 2018? Whether you have participated in the past, or are new to Renov8 Fitness, we want to get your feedback!

The survey is only 6 questions so please take about 1-2 minutes to share with us how we can help you start the year off to make 2018 YOUR YEAR!

Click here now to share your feedback

Heather Binns

Founder, Renov8 Fitness, LLC

Comment

Comment

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

Comment

Comment

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?

Comment

Protein Bar for a Quick Snack?

Comment

Protein Bar for a Quick Snack?

A new Renov8 Fitness member asked about protein bars I recommend when in a bind and need a quick snack. As most of my friends and clients/members know, I always recommend real whole food first. Howeverer, if you are to choose a bar for a quick snack, this is the one I recommend - Rx Bar. Also, that link gives you 25% off :)

Comment

Comment

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

Comment

Comment

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

Comment