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


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Love You!

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Love You!

With all of the love in the air this week we tend to reflect on the people we love. I know it's a bit mushy, but we really do love our members and I wanted to share a few reasons why.

  1. They are givers. They give to our community, they take care of their families, many are caretakers by profession including teachers, nurses, in customer service or own businesses that help others. We are honored to be the ones they chose to take care of them so they can take care of everyone else.

  2. They are go-getters. When they decide that they want to accomplish something there is no stopping them. They seek out the answers, find the experts and make it happen, and they chose us as their experts to accomplish their health & fitness goals.

  3. They don't settle. Good is not good enough. Our members want the best. At Renov8 Fitness we bring our best every day because we love our members so much and want them to have the best.

  4. They love to have fun. Our members are what make up our culture at Renov8. When you walk in and feel the energy, the good vibes, the support and the family atmosphere it is because of our members. They make every day so much fun for us!

  5. They don't waste time. They are busy, busy people with many demands on their schedule so when it comes to getting something done including their workout, they don't waste time. They come to Renov8 because they know their time will be used effectively and we'll get as much done during their session as possible. We love that they mean business when they come to workout.

  6. They support each other. The camaraderie in our gym between members is incredible. Always watching out for each other, checking on each other and helping each other out. We have many lifelong friendships that have grown out of meeting at Renov8. We love seeing the support and care our members show each other.

  7. They are part of our community. We are family! They aren't just customers or nameless gym members. Each member of our gym plays a very special role as a part of our community and culture. Every personality adds something to the atmosphere at Renov8. We only have positive, fun, inspiring people who bring it every day when they walk through our doors and they rock! Each member holds a special place in our hearts.

  8. They are dedicated. Our members are very consistent. When they commit to something they don't waver. We see our members on average 2-3 times a week. Right now, we have dedicated 28-Day Jump Starters that are dedicated to their own health & fitness because they know it makes them better at everything else they do. We appreciate their dedication and love seeing them each week!

  9. They love a challenge. Whether it's a 100 Workout Challenge, Shed 2 Sizes Challenge, FitRanx levels challenges, 30-Day Shred, Obstacle Course Challenge, Burpee Challenge, or their own personal challenge accomplishing a goal they set out to do, our members love to conquer a challenge! We have members who have set records in running, who have climbed mountains, who have lifted more than ever before, who have crossed finish lines...we love that our members are always ready to tackle a challenge!

  10. They show appreciation. Our members make our job everyday extremely rewarding. To see them transform their lives year after year and share their stories. We love that our members tell their stories and inspire each other. Many times they'll say to us "Thank you!" while we realize that it was all them...we gave them the path but they had to follow through. They get all the credit!

Renov8 Fitness Members - You rock! We love you! We'll see you in the gym! Happy Valentine’s Day!

Heather Binns

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Coach Heather's Thanksgiving Plan

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Coach Heather's Thanksgiving Plan

Do You Have A Thanksgiving Plan?

Thanksgiving is my favorite holiday of the year because I love to eat and give thanks! I look forward to splurging on mashed potatoes & gravy, turkey, cranberry sauce, green bean casserole, sweet potatoes, pumpkin/pecan pie, and more! Some of you may think I eat healthy 100% of the time, but I don't. It’s not realistic and it doesn’t make me happy. I believe in balance and moderation.

So what do I do, you ask? Well, I try to eat healthy most of the time and plan my splurges. With Thanksgiving tomorrow, I plan the biggest splurge of the year :) Let me tell you how I do it.

It starts with maintaining, or upping, my workout game the week of Thanksgiving to help offset the increase in caloric intake that one day. I don't count calories, but I know they will increase tomorrow.

Second, on Thanksgiving Day I eat a small protein and veggie-based breakfast so I have room to splurge later on during my Thanksgiving meal.

Third, I make sure to workout Thanksgiving morning. Tomorrow, I will be running hill repeats with my husband and am actually looking forward to us pushing each other up those hills :)

Lastly, I take my usual high-quality salmon oil supplement to gain my omega 3s as a counterbalance to the omega 6 increase from the turkey that will be consumed. Turkeys are usually fed mostly a corn and soy diet, even if they are organic. Omega 6 causes inflammation in the body, raises blood pressure, may lead to blood clots and causes the body to retain water…we don't want any of that!

So, it’s all about planning ahead. But Thanksgiving is not only about the food. It’s also about giving thanks and being grateful.

I am grateful that I have two wonderful families to share Thanksgiving with, both at home and at the gym. My Renov8 Fitness family is gathering tomorrow morning for a big pre-Thanksgiving workout and my bio family is gathering later on for our wonderful Thanksgiving feast mentioned above. I am grateful to have both families to share this special day with tomorrow.

Don’t forget to be grateful, especially when so many people have recently lost almost everything due to the recent California fires. Reach out a helping hand and show gratitude for the positive people in your life. Let people know you love them and care about them, which leads me to YOU! I am grateful for you allowing me to share my health & fitness thoughts, ideas and journey with you. I hope it leads to greater awareness and learning, which eventually leads to improvement and positive change.

Happy Thanksgiving everyone!

Coach Heather Binns

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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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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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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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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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BABY MELANIE SANCHEZ CHARITY WORKOUT DAY

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BABY MELANIE SANCHEZ CHARITY WORKOUT DAY

One of our Renov8 Fitness core values is "Community Consciousness." Not only do we try to be environmentally friendly within our community any moment we can, but we also love to give back to our community through charity work and donations.

I am happy to share that Renov8 Fitness presents five (5) special donation-based workouts for all skill levels this Saturday, June 10th, in support of baby Melanie Sanchez who was diagnosed at the tender age of 2 months with a rare end stage disease known as Biliary Artesia. The donation is $21/person with a maximum of 25 people. This event is open to the public on a first come, first serve basis.

Baby Melanie’s parents were told that without surgical intervention, very few babies with Biliary Atresia live past their second birthday. She immediately underwent surgery to try and save her liver. Unfortunately, the surgery was unsuccessful and Melanie suffered liver failure, causing fluid to build up in her abdomen, which then put pressure on her stomach and lungs. She was in critical condition at the pediatric intensive care unit of Children's Hospital in Los Angeles, where she was sedated and intubated since she was unable to eat or breathe on her own. At that point, her only chance of survival was to receive a liver transplant, which she did recently receive and is now recovering with her new liver.

Baby Melanie was recently downgraded on her breathing tube and her liver is working well. Her labs look good and continue to trend down. She's also been weening off pain killers and sedation medicine, although she is still not eating. She receives her nutrition through an IV and her parents pray every day that she keeps getting better and will be able to come home soon with her family.

Here’s where you come in! Help cover the costs of Baby Melanie’s stay at Children's Hospital in Los Angeles by joining us for a special workout session for all skill levels -- only a $21 donation/person for one workout. All proceeds ($1 covers transaction fees) go to Baby Melanie’s GoFundMe account to help with the cost of extending her life. Also, if you are unable to make it to one of the workouts that day, you can make your own donation at https://www.gofundme.com/baby-melanie-fund. Help us spread the word!

  • When: Saturday, June 10, 2017
  • Where: Renov8 Fitness at 7817 Nagle Ave., North Hollywood, CA 91605
  • Times: 9:00am, 10:00am, 11:00am, 12:00pm, 1:00pm
  • Details: Space is limited to the first 25 people (5 people per workout). All sessions are first come, first serve so reserve and pay for your spot today!

For more information, please contact us at 818.925.LIFE (5433) or at GetFit@Renov8.Fitness today. You can also visit www.Renov8.Fitness to learn more about what we offer to the community.

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