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sport psychology

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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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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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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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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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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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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Are You In the Zone?

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Are You In the Zone?

Paying attention to automatic self-talk messages can affect performance.  Being aware of the messages one says to oneself, before, during and after a particular activity can reveal areas of growth and areas of strength.

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