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Mindset

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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