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


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It’s Okay to Be a Little Bit Hungry

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It’s Okay to Be a Little Bit Hungry

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

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

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

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

Yikes!

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

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

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

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

To Your Success,

Heather Binns

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Are You Human? You Need a Coach!

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Are You Human? You Need a Coach!

This is a subject I am REALLY passionate about.

As most of my readers know, I’m writing to you from the perspective of a weight loss, nutrition, and fitness coach.

I own my own facility coaching others in North Hollywood, CA.

You see, despite being a highly qualified coach myself across multiple areas, I hold a deep belief that everyone needs a coach in their life.

I have a business coach that I speak to multiple times a month, and it’s been a powerful investment I’ve made in myself. I love the personal growth that comes from it.

I also have an obstacle course racing (OCR) coach. Even though I coach my own OCR clients, I still need the proper guidance to propel myself forward in this sport and so I can perform my best.

There is tremendous value in being coached!

So what area of life should you look for a coach in?

Anywhere you are struggling, really. Struggling with weight loss? Hire a coach. Struggling to make major decisions in life? Hire a coach. Struggling to transition careers? Hire a coach. Looking to improve athletic performance? Hire a coach.

Think about it…there are not many people (if any) who reach high levels of success in life without a coach. It’s too hard to go it alone, to know what to do, to see things in life objectively.

The number one reason I hear from people for not hiring a coach is cost.

How many times have we tried to “do it on our own” and failed? Here’s the thing…we can’t afford not to. We need accountability, support, guidance, advice, etc.

I’ve been there. I’ve fallen off the wagon. I’ve given up. I’ve stopped believing in myself.

The difference is that when you’ve got someone to bring you back to reality and pick you back up, life just gets easier and less lonely. We all need an objective eye on our lives, someone who sees things entirely from an outside perspective.

So, if you have a goal that you want to achieve, stick to for the long run, and you believe investing in yourself is a top priority, hire a coach. Go on that journey. Change your life, in whatever aspect you seek change. You’ll gain more than you ever expected.

I’m also curious, so hit reply and let me know either how working with a coach has impacted your life and success or maybe even why you’ve been hesitant to hire one in the past...

Hope you’re having a great week! As you can see from the photo, my week included a special night out with my husband :)

To Your Success,

Heather Binns

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For the love of PIZZA!!!

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For the love of PIZZA!!!

We love pizza. Do you?

Did you know you can have pizza as often as you want while staying healthy and lean? Here’s how...

  • Whole wheat tortilla
  • 2 TBSP organic pizza sauce
  • A large pile of spinach and arugula blend (obviously, wilts down a lot)
  • Large pinch of shredded Italian cheese blend
  • Sliced tomatoes
  • Garlic powder
  • Dried oregano
  • Hot red pepper flakes (leave these off if you don’t like spicy)

Bake at 350 degrees for approximately 12 minutes. Voila!

We’d also highly recommend adding a protein like grilled or baked Chicken to this.

Give it a try and let us know how you enjoy it!

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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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You Are Meant to Create Impact

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You Are Meant to Create Impact

You are meant to give, to inspire, to love, and to achieve.

You are meant to show up in the most powerful ways for the people you love.

You, my friend, are exceptional.

And if there’s any area of your life that isn’t where you want it to be, you can decide to make it all different.

Because we all have the power to decide how we live, influence, love, and bring our dreams to life.

I’d love for you to share with me…what are your deepest dreams and desires that you have yet to achieve?

Of course, if any of these desires are related to your health, fitness, nutrition, energy, or confidence, I’ve got you. Just let me know when you’re ready by commenting to this post.

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.

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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My Name is Heather and I'm a Workaholic

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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

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Is Your Confidence Engine Revving?

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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

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Have You Heard the Good News?

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Have You Heard the Good News?

Lifting weights not only reshapes and defines your body, but also improves your mood and confidence!

There is a strong link between physical activity and improving your mental state (i.e. “getting your mind right!”). Aerobic activities such as running and cycling usually receive the most publicity when it comes to exercise causing a natural endorphin release, however weightlifting does the same thing!

Endorphins are the 'feel-good' hormones secreted within the brain and nervous system, causing reduced pain and a boost in pleasure that ultimately results in a feeling of well-being. This 'natural high' reinforces habits and yields significant improvements in your mind, body and spirit.

Although cardio is the preferred method of choice when it comes to chasing this 'natural high,' the latest research shows a positive correlation between weightlifting and improving your mood, while decreasing symptoms of depression. In as little as two sessions per week you can cut symptoms of the blues in half by lifting weights at the right intensity.

Additionally, the more muscle mass you add to your body, the more these symptoms diminish. So what are you doing for your health & fitness? Are you training to lose weight, become healthier, build confidence, increase muscle mass, reduce pain or just feel better?

More and more people experience depressed moods on a day-to-day basis and unfortunately turn to the streets and prescription drugs, which leads to addiction and possibly even death. If you feel anxious or down, consider lifting dumbbells, Kettlebells, sandbags, barbells, medicine balls, or anything else that's somewhat heavy for you and start moving it properly.

Lifting weights is a healthy alternative that offers wonderful side effects such as increased energy, mood and confidence along with a good-looking body. So get your lift on today and get your mind right!

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 Eat?

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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

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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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Don't Miss out!

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Don't Miss out!

There's a lot of exciting things coming and we don't want you to miss out on what you may be interested in.

RSVP today for your events of choice by clicking on the the links above!

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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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Instead of Resolutions, Set Some New Year RESULTS!!

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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

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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

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Gratitude

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Gratitude

Gratitude I feel such gratitude for those that lend me their most precious commodity - TIME (by reading my emails). Time, in the form of your attention, is the greatest commodity that you could share.

Thank you for lending me your attention, and as such I would love for you to have this FREE GIFT! It’s a Thanksgiving Survival Guide that has 7 tips to avoid gaining weight over this upcoming holiday weekend. I hope it adds value to your life. And remember to be thankful...I am thankful for you!

Heather Binns

Founder, Renov8 Fitness, LLC

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