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


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Fitness

Be the Change

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Be the Change

One of the most powerful ways to not only stay committed to your fitness & health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

That’s sad and scary.

But one of the ways to ensure you get into the 7% is to lift up those around you.

Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier and more vibrant.

Don’t let them buy their own excuses (and you don’t buy your own either).

Because you know you love and care about those who are close to you.

You want the best for their health, strength, confidence and more.

Start the change and be the change.

Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

And of course, if you want to become part of a community and movement of change that’s ready to fully embrace and support you, comment to let me know so we can have a chat.

We’ve got you!

Heather Binns

PS - Early bird pricing ends tomorrow for our Shed 2 Sizes Challenge! This program is specifically designed with fat loss driven workouts and a nutrition program (not diet - we HATE diets) designed to get you down at least 2 jean sizes in only 8 weeks. Reserev your spot at https://s2s.renov8.fitness/.

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Love vs. Hate

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Love vs. Hate

The mindset and perspective with which you approach your health & fitness journey can have a huge impact on your results and ability to sustain your results over time.

You may have heard this phrase before, and it’s absolutely true:

“Workout because you love your body not because you hate it."

If you take action from a place of self-loathing and wanting to fix something that you perceive as “broken,” you may find the motivation initially to get some results, but the likelihood of sustaining those results is extremely small.

Instead, it is critical that you adopt the perspective of taking care of your health and your body because you love yourself.

We get one body and one life…what a waste to not give it our best!

Benefits include: confidence, better sleep, more intimacy, prolonged lifespan, avoidance of lifestyle related diseases…to name a few :)

So, find that drive and desire to take care of the one body you’re so lucky have and give it your very best. You with me?

Yours in Health,

Heather Binns

P.S. If you know it’s time to love your body by gifting it better health & fitness, reply to this message to see how I can help you or click HERE to learn more about our Shed 2 Sizes Challenge. Early Bird Pricing ends September 18th! No matter what, I’d LOVE to support you!

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Why Counting Calories Doesn't Work

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Why Counting Calories Doesn't Work

If you've ever tried to lose weight, you've probably counted calories. And if you're a woman, you've probably fixated yourself on consuming 1,200 calories per day or some other lower number. Weird fact: a majority of women think they should eat 1,200 calories per day for no apparent reason. It seems like women have just "heard" over the years this is the goal number, but I digress....

So, here's my straight to the point list on why calorie counting doesn't work:

  • You probably don't know your RMR (resting metabolic rate). This is what your body needs to function and stay alive. Without this baseline, everything is just guessing.
  • Food labels are off by as much as 25% in either direction - that's a HUGE varienace!
  • Your gym equipment is also off by as much as 25% (or more in some cases) with how many calories it's telling you that you've burned (between this and food labels we could be off by 50%!).
  • We all process and absorb food differently.
  • 3,500 calories isn't 1 pound of fat. Not all calories are equal. This thought process sets you up for failure.

As you can imagine, it can feel like you're doing "everything right" and still not losing the weight. How discouraging! This frustration is what often makes us think our metabolisms are broken, or we decide to resort to some crash diet, a million supplements, or even HCG injections.

Here's what you need to know:

  • The more you crash diet or lose and gain weight, the less calories you need to survive, so essentially your RMR goes down. Your body is adaptive like that. So no more crash dieting, ok? :)
  • Focus on eating protein, fibrous carbs like fruits and veggies, good fats, and some high quality starchy carbs. Not only will you naturally decrease the number of calories you're consuming while staying more full, but you'll simultaneously increase the number of calories your body actually needs to digest the food!
  • Unless you're training for a competition, you don't need carb or calorie cycling, special diets, or beat down workouts 5 days per week to lose weight. You need the right consistent efforts over time and a little patience.
  • Don't compare yourself to others. The body is a crazy unique thing, so what your friend is doing likely won't have the exact same effect on you...expect it and focus on YOU.
  • Weight loss truly occurs through a balance of good nutrition, strength and cardio training, proper sleep, stress management, hormonal balance and hydration. So unsexy but so true.

It's heartbreaking for me to watch so many people struggle because of the wrong approach. Self-compassion also plays a HUGE role in fat loss, so be sure to speak kindly to yourself always.

I want to teach you what you need to know to lose body fat and keep it off with my upcoming Shed 2 Sizes Challenge, so check it out!

Also, please reply and let me know if any of this information resonates with you :)

To Your Success,

Heather Binns

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The Most Important Factor in Weight Loss

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The Most Important Factor in Weight Loss

What would you say is the most important factor in long-term weight loss?

Nutrition? Exercise? Sleep?

I’d argue none of the above.

I believe, without a doubt, that the factor that influences weight loss above all else is your mindset.

After all, Henry Ford said: “Whether you think that you can, or you can’t, you’re right.”

I have personally experienced this undeniable truth in every aspect of life from strength, fat loss, running a business, achieving higher education, relationships, and even building my fitness coaching center. It’s absolutely the truth.

So if you want to lose body fat, increase health and live in the body you deserve, I want you to consider a few things…

Many diets work. There, I said it. They work for a while. They work while you have enough “willpower” to adhere. But you know something about willpower? It’s finite. We can’t rely on it forever.

If you want a lean, healthy body for the long term, whatever you’re doing today needs to be something you can imagine yourself doing a year from now and beyond. If you’ve ever had the following thoughts, you’re not alone:

“I’ll be happy when I weigh ___.” “I’ll be happy when I can fit into a size __.” “When I finally achieve __, I will go back to eating ‘normally’.”

These statements are what I refer to as the DIETER’S MINDSET. It’s short-term focused and unsustainable.

Too often in weight loss, we have a restrictive mindset. We say “I can’t have that! " And that thought will start to dominate. Then, the thing you “can’t have” will be the one thing you really want! Yikes!

But what if we changed our mindset to one of abundance? What if you thought “I get to eat all of these beautiful, colorful foods that will nourish my body.” Or, “I CHOOSE not to eat cookies.” How EMPOWERING is that!?

So what’s your choice? A short term mindset of restriction or a long term mindset of abundance?

Believe in your ability to be successful. Commit to a plan. Throw out the dieter’s mindset. Operate from a place of abundance. Love yourself no matter what.

There’s your formula for success!

Comment below and let me know of a time in your life that you can look back to and recognize a dieter’s mindset. How could you do things differently going forward to ensure success?

I can’t wait to hear from you!

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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Are You the Example You Need to Be?

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Are You the Example You Need to Be?

Whether you’re a parent, teacher, nurse, firefighter or any type of role model figure, you hold a certain responsibility to be an example to those you lead and those who look up to you.

If you’re a parent, your behavior develops the behavior and the entire future of your children.

If you’re a doctor or nurse, your patients will look to you for their health.

If you’re a firefighter or law enforcement officer, those you protect need to know they’re in good hands.

When you take on any kind of leadership role, it is 100% your duty to be the best example possible. And in so many instances, this requires maintaining your physical health.

And the harsh but true reality is that the majority of people in these important positions I’ve just discussed fail to do so.

Obesity and being overweight aren’t genetic. It’s the outcome of a learned behavior.

If you’re the example to another human in any capacity, you owe it to them and to yourself to be the healthiest and strongest version of YOU.

Helping people achieve just that is what I’ve dedicated my life to, and I can help you or a loved one too.

So, if you’re ready to take control and be the role model you know you want to be, reply to this message so I can personally respond and figure out how I can help.

The perfect time to start is an illusion. The perfect time is always now.

Let’s do this,

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.

Walt Disney Didn't Tell You...

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Walt Disney Didn't Tell You...

I don’t know about you, but I remember very vividly growing up with one of the famous Disney songs:

When you wish upon a star...Makes no difference who you are... Anything your heart desires...Will come to you.

This is partially true. I absolutely believe that we can make many of the desires of our heart turn into reality.

But it’s missing a lyric between lines 3 and 4…

It’s the line that talks about the ACTION needed to a bring your dreams to fruition.

Because here’s the thing, a lot of people have dreams and desires, but they spend all of their time in the wishing, dreaming, hoping, and planning stage.

And suddenly years have gone by and life is no different. Their bodies are no different (and in many cases, they’re even worse).

Life will pass us by if we let it.

People age without ever truly loving and feeling confident in the body they’re in.

People die early deaths because they put the dream off for too long.

And people put off living an exceptional, exciting, and fulfilling life until it’s no longer possible.

Because our dreams don’t chase us, we chase them.

But if you’re not in the chase, then those dreams will always be that distant wish and hope.

So, is there an area in your life around which you have big hopes and dreams but have failed to act?

I’d love for you to share with me by making a comment.

If that dream happens to be around creating energy and the body you want so you can live with the vitality and confidence you deserve, let’s talk about how we can get you into action.

Because your dreams don’t deserve to wait. Reply to this message and let me know you’re ready, and I’ll be in touch with you ASAP.

I’ve got ya!

Heather Binns

P.S. Please forward this message to someone who needs to hear it :)

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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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