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


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Health & Fitness

How to Break Your Sugar Addiction

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How to Break Your Sugar Addiction

We’re going straight to the point here.

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

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

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

So, how do you do it you may ask?

Here’s the real answer…

Stop giving into your cravings.

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

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

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

With time, they dissipate dramatically.

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

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

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

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

That's what I do!

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

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

Heather Binns

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

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When You Should Eat

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

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

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

Eat when you’re hungry :)

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

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

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

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

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

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

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

Speak soon,

Heather Binns

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Perspective

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Perspective

I want to share a crazy idea with you today…

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

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

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

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

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

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

So, what’s the solution?

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

See things from different perspectives.

Challenge your beliefs.

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

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

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

Heather Binns

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

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Fat Loss Over 40

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Fat Loss Over 40

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Heather Binns

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The Motivator and the Trigger

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The Motivator and the Trigger

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

The motivator and the trigger.

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

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

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

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

Triggers tend to be specific events that spur action…

A scary report from your doctor.

Observing the early death of a family member.

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

Whatever the trigger event is, it leads to motivation

Temporarily, motivation will lead to action.

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

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

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

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

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

Be sure to comment below and let me know!

Heather Binns

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

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

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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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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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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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