How to do the Barbell Lunge

How to do the Barbell Lunge

How to do the Barbell Lunge

Link

 

Description: Position barbell on back of shoulders and remove from weight rack. Step forward with one foot landing on heel then forefoot, lower body by flexing knee and hip without allowing knee to bend past the foot. Return to original position by forcibly extending hip and knee, then repeat on opposite leg.

 

Primary Muscle: Gluteus Maximus, Quadriceps

 

Secondary Muscles: Hamstrings, Gluteus Medius

 

This is an excerpt from Exercise Galore: The Beginners Guide to Weight Lifting

 

Binkowski, Raymond M.. Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 414-419). Ergoteknix Incorporated. Kindle Edition.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @TheProjectStrong @FitWorkzDeKalb

#EatbyColor #TheProjectStrong #FitWorkzDeKalb

High Fiber Italian Chicken Panini Recipe

High Fiber Italian Chicken Panini Recipe

 

IMG_3789

High Fiber Italian Chicken Panini Recipe

Ingredients:

High Fiber Wrap

Left Over Grilled or Baked Chicken Breast

Mozzarella Cheese

Spaghetti Sauce

Butter

Slice or shred the chicken breast. Put 1 tablespoon of butter in a large skillet or frying pan. Once the butter has melted add the wrap. Let the wrap heat then flip. Add shredded chicken, mozzarella and sauce. Now add sauce and cheese to your liking and in line with your goals. exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

 

Low Carb Rice Free Asian

Low Carb Rice Free Asian

Low Carb Rice Free Asian

IMG_3774

 

 

Low Carb Rice Free Asian Recipe

Ingredients:

Riced Cauliflower

Chicken Breast

Peas

Shredded Carrots

Soy Sauce

You can make a variety of your favorite Asian cuisine with out the rice by using riced cauliflower. Check the frozen section of the store and get some riced cauliflower. Cook them per the package. You could also start with fresh cauliflower and make your own. Bake or grill your chicken breast. You could also use left over chicken breast. Heat peas and carrots then combine with the riced cauliflower. Top with chicken and your favorite soy sauce.

exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

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Most people don’t have much time to do anything. No thanks to technology, which is supposed to make life easier. Instead it allows more stuff to be piled on to an already overflowing plate. As the owner FitWorkz of a 24 hour commercial gym and hybrid training center, I can tell you that MOST have only 8-10 times per month to exercise.

 

That means you can forget the 6-day per week bodybuilding Joe Meathead approach to training. Your schedule simply does not allow for it. It also means that you need a programming that can be done in a short amount of time a few times a week that will still produce results. Results in terms of maintained or improved health and quality of life.

 

At FitWorkz we offer functional training that fits bill. This type of training 2-3 times per week gets the job done. In the field results from members and clients proves it. But what if you can’t get to the gym regularly because of work or family commitments?

 

Enter the simple life, minimalist approach to exercise and training and exercise that you can do at home.

 

You need a few pieces of equipment. Check out craigslist, eBay, Facebook market place, varage sale… you get the idea. All you need are a few dumbbells or even one barbell with a few plates. You are not looking for an entire gym. Look for deals! There are plenty of people looking to sell equipment for cheap and some happy to let you have it as long as you come pick it up.

 

 

Here is a program similar to the one I did today.

 

Pullup (do them off the rafters, a beam,

Dumbbell Goblet Squat

Dumbbell Squat Press

Dumbbell Incline Row

Dumbbell Deadlift

Dumbbell Hang Clean

Med Ball Slam

Dumbbell Heavy Carry

Plank to Pushup Position

Rest 30 Seconds

 

Do six rounds or giant sets or circuits or whatever vernacular is the norm where you are.

 

First Round

6 Reps

Second Round

5 Reps

Third Round

4 Reps

Fourth Round

3 Reps

Fifth Round

2 Reps

Sixth Round

1 Rep

 

This will take all of 20-30 minutes. If not less!

 

FitWorkz is the largest 24-hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettle bells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #TheProjectStrong

 

 

 

 

 

 

How to Do the Back Cable Rope Pulldown

Cable Rope Pulldown

Short Link: http://bit.ly/1JMTtQZ

 

How to Do the Back Cable Rope Pulldown a great exercise to train the back.

Description: Attach small bar or rope (pictured) to the high-pulley position on cable cross machine. Start by gripping the bar with palms down, extend arms completely, then slowly return to starting position.

 

Primary Muscles: Latissimus Dorsi, Serratus Anterior

 

Secondary Muscles: Teres Major, Triceps
 

 

Excerpt From:

The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 371-375)

Binkowski, Raymond M.. Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 371-375).

 

Ergoteknix Incorporated. Kindle Edition. All rights reserved.

 

The Project Strong a community of strong people motivating others to get and stay strong. What is your strong? We want your story! ray@theprojectstrong.com

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb #TheProjectStrong

The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

The Project Strong

The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

One of the fastest ways to be successful at anything is to model and copy those that are already successful. No reason to re invent the wheel or make the same mistakes others have. The Project Strong is a community of Strong People Sharing their Storires. Why? To help

So what is your story?

How are you Stronger in daily activities because of a healthy lifestyle?

Speaking of lifestyle what is your plan? Training, Nutrition, Etc….

We would love to share you story.

Email us and we will share it.
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #theProjectSTRONG TheProtjectStrong.com

Nora Gets Abs Like Skater Leticia Bufoni

Nora Gets Abs Like Skater Leticia Bufoni

Nora gets Abs Like Leticia Bufoni

Nora Front Before and After.001

Nora before and after back.001

 

 

Nora was referred to us by one of our former trainers. She was interested in building a stronger body with abs like Brazilian skate boarder Leticia Bufoni.

 

Nora faced the same hurdles of most young professionals.   Balancing moving, a career change, finding a new gym, and travel. Add to that enjoying a social life and all the food and drink that typically comes with it.

 

Nora needed an approach that would allow her to manage the changes in her life with out compromising progress toward her goal.

 

Attaching Nora’s Hurdles one by one.

 

Nora was moving to a new city and finding a new gym. Training wise this was not the end of the world. Nora was using our training app complete with exercise demonstration videos. She could do this anywhere. We offered suggestions one what to look for in a gym.

 

Starting a new job in a new town meant time was suddenly an issue. Nora needed to fit her exercise in around commuting to the gym, commuting to work and also satisfying her work obligations. The solution was a training programming that fit into the time Nora had available to realistically exercise.

 

Travel included going outside of the United States to places that may or may not have commercial gyms as we know them in the states. Our training app again was part of the solution. We created a bodyweight program that could be done any place on the planet. No matter where Nora travelled she had an training plan she could execute.

 

Food and drink are the centerpiece of life and culture. For Nora as a young professional in Chicago this was no different. In order to be successful we needed an approach to nutrition that would allow Nora to live and be social with out totally compromising her goals. That approach was Eat by Color.

 

Interested in Help to Reach Your Goals?  Click for a FREE Consult. 

 

Here is a look at Nora's program...

 

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Here is a sample of one of Nora's Meal plans.

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FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns. 

Eat Whatever You Want and Lose Weight, You can too!

Eat Whatever You Want and Lose Weight, You can too!

Eat Whatever You Want and Lose Weight, You can too!

 

 

Eat whatever you want and lose weight, you can too! The secret to long term weight management lies in eating what you want.

 

Would you like to eat whatever you want a lose weight?

 

How easy would it be to eat the foods you enjoy with out having to count calories, macros or points?

 

All of us would like to be able to eat the foods we love and not have to count anything. The good news is that you can.

 

Weightloss is more about managing calories then anything else. The spend more energy (calories) then you consume and you will lose weight. Of course the opposite is true too.

 

As long as you are eating plenty of vegetables, proteins and fats… you are likely to not over eat. So many cut, eliminate and tell themselves they can have the foods they like and the result is the following.

 

The more you say I can’t, I am not allowed, not on my diet the more you want those foods.

 

Even worse many end up eating what is on their “diet” and then having what they want on top of it.

 

Ironically if you look at those successful with long term weightloss and weight management… they tend to eat what they want and don’t count macros, calories or points.

 

Is the secret to their success really the fact that they eat what they want, YES! They just do not over eat.  This is why Eat by Color has worked so well for so many.  No counting anything, not dieting and being able to eat what you want.

 

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns. 

Incredibly useful links for information to help you reach your goals!

Incredibly useful links for information to help you reach your goals.

Below is a list of links to help you reach your goals faster.  This list of incredibly useful links for information to help you reach your goals contains simple tips and tricks we have learned over the last 17 years helping people.  On the facebook, pinterest, and instagram pages you will find exercises, motivational success stories from people just like you and recipes.  On the youtube channel over 1600 videos covering nutrition, recipes, training, how to and more.  Amazon has all three of our book titles and print and for Kindle and there will be more added later this year.  Finally take us with you on the go with our Get Fit and Live Healthy Podcasts free on iTunes.

 

facebook

 

 

 

Find us on Facebook for Recipes, Motivation, Workouts and More!

 

Recipes, Motivation and Success Tips!

 

 

 

About 400 video podcasts so you can take us with you on the go!

 

 

 

Link to Our Author pages to get our books in print or on Kindle!

 

1600 Videos!

 

 

 

Recipes, motivation and tips!

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

 

 

 

 

Functional Training Workout Wednesday Program

How to Functional Training Program, Better Results in Less Time!

 Screen Shot 2018-03-07 at 8.49.42 AM Screen Shot 2018-03-07 at 8.48.56 AM

Functional training allows you to spend less time in the gym. Most of our clients find even though they are spending less time in the gym, they are getting better results with functional training. Spend less time and get better results with functional training.

 

 

 

Not sure what functional training is, looking for some new exercises or maybe you are just plain bored in the gym.

 

Here is a FREE how to functional training program… right out of our training protocols at FitWorkz.

 

Strength training: 3 ROUNDS 1min on/ 30 sec off

 

Landmine windshield wipers

Suspension push ups

KB lunge pass

Weight plate front raise

KB overhead squat

Push the sled

Single leg slider leg curl

Bent over DB row w/ hand on box (switch at 30)

Suspension bicep curl

 

Metabolics: 1 min on/ 30 sec off

 

Lunge Jumps

Inch worms

Plank to push-up

Mountain climber (opposite Knee to opposite elbow)

Supermans

 

 

 

 

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

How to Lose 61 lbs and 6 Dress Sizes 6 months or less!

 

How to Lose 61 lbs and 6 dress sizes in 6 months ore less.  Lindsay joined FitWorkz 24 hour hybrid training gym in DeKalb and for 6 months she did what most gym members do.

Get 3 Months of Lindsays Program here.  Part of her program is below but the link to the left gets 3 months of everything you need to lose weight.

For 6 months (December to May) Lindsay did the following:

 

Workout 6-7 Days per week

1 Hour of Cardio per day

15 Minutes of machines weights

 

She was also taking a low fat and lower calorie approach to food. There is no questions Lindsay was working hard and doing so consistently. For her efforts she managed to get the scale to budge all of about 4 pounds.

 

For the next 6 months (June until January) she did the following:

 

Eat by Color approach to nutrition

Resistance training 3 days a week for 40-45 minutes

HIIT Cardio 15-20 minutes after resistance training 3 days per week

 

Lindsay’s Eat by Color Nutrition program is below.

Get 3 Months of Lindsay’s Program Here.

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Here is one of the program’s Lindsay used to lose 61 lbs.

 

Screen Shot 2018-03-05 at 10.32.46 AM

 

 

Here is Lindsay’s HIIT Cardio program

Screen Shot 2018-03-05 at 10.43.58 AM

 

Get 3 Months of Lindsay’s Program here.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

 

 

 

 

 

 

Type Writer Side to Side Chip Ups

Type Writer Side to Side Chin Ups

Screen Shot 2018-02-25 at 9.18.10 AM

Short Link: http://bit.ly/1MyzYfV

 

Description: Hold high pull-up bar with palms facing away from the body in a wide grip. Pull body up to the left hand while squeezing the shoulder blades and keeping the back straight. Return to starting position by extending arms and repeat on right side.

 

Primary Muscles: Latissimus Dorsi, Trapezius

 

Secondary Muscles: Rhomboids, Posterior Deltoid, Biceps
 

Excerpt from:

Binkowski, Raymond M.. Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 327-333). Ergoteknix Incorporated. Kindle Edition.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

Get Rid of Mom Butt 2.0 – Eat by Color

Get Rid of Mom Butt 2.0! Cardio is NOT the Answer!

Get Rid of Mom Butt 2.0! Cardio is NOT the Answer!  

 

Have you noticed your back slide start to slide with age or gravity?   Maybe you have never had a back side to begin with. No worries. Say good bye to mom butt with these glute moves and exercises, complete glute workout program.  We wrote a program for this and have made it even better. Check out our Mom Butt 2.0 programming better yet do the program and lift, firm and tighten your glutes.

 

Gravity is cruel.  With age things drop, sag, and shift.  Add a few kids, crazy schedule and less than ideal eating habits and things get worse.

Defy Gravity and say Good Bye to Mom Butt for good!  

 

Oh and guys… this goes for you too.  That dad bod comes with a sagging derriere.

 

Get a FREE Gravity Defying, Prevent Mom Butt 2.0 Program Here!

 

Dynamic Warm Up

 

Defy Gravity with these Get Rid of Mom Butt 2.0 exercises.

3 Sets of 12 reps of each exercise.  Add this as an extra lower body training day or replace your lower body training day.

 

Barbell Hip Thruster

Stiff Leg Deadlift

Back Squat

Step Down Lunge

Side Lunge

Icing on the Cake Smith Machine Kick Backs

 

 

No training is complete with out some core. So here are you core exercises.

 

Russian Twist         

Single Leg Plank    

Side Plank Reach

 

Complete each exercise for 30 seconds then move on to the next exercise in the list.

 

Rest 1 Minute

 

Repeat two more times.

 

Add a version of the heavy carry like this one.

 

Kettlebell or Dumbell Heavy Carry

 

Carry for 1 Minute, Change Arms, Repeat 2 more times.

 

 

Get a FREE Gravity Defying, Prevent Mom Butt 2.0 Program Here!

 

 

 

If you are unsure of how to do something in the program below search our youtube channel for a demo video.

Youtube.com/fitworkzdekalb

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns. 

Workout Wednesday… How to Functional Workouts You have Never Tried

Workout Wednesday… How to Workouts You have Never Tried

 

Looking for something different give this a try.

 

If you are unsure of how to do something in the program below search our youtube channel for a demo video.

Youtube.com/fitworkzdekalb

 

Dynamic Warm Up

Weaving Sled Push  

Kettlebell Pistol Front Raise

Single Leg Wall Sit    

Bosu Ball Goblet Squat

Bent Over Dumbbell Row   

DB Close Grip Floor Press    

Med Ball Push Ups

Metabolic

 

Complete each exercise for 30 seconds then move on to the next exercise in the list.

 

Rest 1 Minute

 

Repeat two more times.

 

Russian Twist           

Single Leg Plank

Side Plank Reach

 

Complete each exercise for 30 seconds then move on to the next exercise in the list.

 

Rest 1 Minute

 

Repeat two more times.

 

Kettlebell or Dumbell Heavy Carry

 

Carry for 1 Minute, Change Arms, Repeat 2 more times.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

Ray Binkowski Eat by Color

 

How to Kick Start Your Health, Wellness and Weightloss with those Ten Simple Steps

How to Kick Start Your Health, Wellness and Weightloss with those Ten Simple Steps

Kick Start Your Health, Wellness, and Weightloss with these Ten Simple Steps

 

Excerpt from the book Exercise Galore, The Beginners Guide to Weight Training.

Print

There is a great deal of information in this book on exercise. Over one hundred exercises, explanations, pictures, and videos demonstrations. There are results producing training programs in the Appendix. Everything you need to reach your goals and create a lifestyle of health, wellness, and weightloss. Unfortunately, this book will do nothing for you if you do not execute. In other words you have to take action to make it happen.

Action starts with a goal and reason. There is no skipping this step. Check out the action plan or steps below to jump-start the process.

  1. Find Your Reason, there has to be a WHY
  2. Set a Goal and Write it Down
  3. Get a Plan, “Eat by Color”
  4. Make Sure you Can Execute the Plan for the Rest of Your Life
  5. Tell the World, Leverage the Power of Social Media
  6. Join a Group, Again Leverage the Power of Social Media
  7. Accomplish a Big Change by Slowly Adding up Small Changes
  8. Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do
  9. You Probably Don’t Need Cardio, Seriously You Don’t
  10. If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional programming is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Fall Favorites made Better! Trainer vs. Dietician.

Fall Favorites made Better! Trainer vs. Dietician.

Fall Favorites made Better. Trainer Ray Binkowski of Eat by Color and FitWorkz and Lisa Brandt RD of Hy-Vee pic their top 3 fall foods.

 

Lisa’s 3 Fall Pics

Protein Box

Pears

Butternut Squash

 

Ray’s 3 Fall Pics

Canned Pumpkin

Hobgoblin Grapes

Sweet Potatos

 

Check out the video and learn the benefits of each and how to make some great tasting fall favorites with them.

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

[Secret] Hack to Keto, Macros and Eat by Color!

[Secret] Hack to Keto, Macros and Eat by Color!

Most if not every approach to nutrition works if followed.  [Secret] Hack to Keto, Macros and Eat by Color! There is the secret if there is one. Follow keto, macros, or Eat by Color. You have to follow the plan/diet/parameters or whatever it may be with the food plan. If you don’t there is not chance it will work. Calories matter. Every approach to eating to lose weight will in some way control the calories consumed. If you over eat calories the plan is not going to work.

 

Now the next question quickly becomes can I do this forever. If the answer is no, well you have a diet and a short term quick fix.

 

 

If you are unsure of how to do something in the program below search our youtube channel for a demo video.

Youtube.com/fitworkzdekalb

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

How to Track Your Eat by Color Progress with the My Fitness Pal App

How to Track Your Eat by Color Progress with the My Fitness Pal App

 

 

How to Track Your Eat by Color Progress with the My Fitness Pal App makes staying on track and reaching your goals easy. On your mobile device install the My Fitness Pal App. There is a premium version but the free version will do almost everything you need it to do. If you are one of our Eat by Color clients using our training app the free app is more than adequate.

 

The app will set daily calories, protein, carbohydrate and fat but you are going to need to change them to meet your goals.   This is pretty easy and covered in the video above. The app will also increase calories based on activity levels… DO NOT eat more just because you exercised. Shoot for the same caloric total daily.

 

Raymond M. Binkowski is the author of Eat by Color, Get Fit and Live Healthy, and Exercise Galore. He has lost over 60 pounds and kept it off for over 15 years. Ray is a coach and trainer and owns FitWorkz Hybrid training 24 Hour gym in DeKalb.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Eat by Color Integration of Training and My Fitness Pal Apps

Eat by Color Integration of Training and My Fitness Pal Apps

 

 

Eat by Color Integration of Training and My Fitness Pal Apps makes reaching your goals fast and easy. The Eat by Color Training app allows you to track your nutrition and measure progress with exercise all in one spot. Set goals, hit PR’s and allow your Eat by Color coach and trainer to see what you are doing.

 

Integration of the Eat by Color Training app with My Fitness Pal is easy. It is a matter of allowing access on your mobile device. Check out the video above.

 

If you do not have My Fitness Pal on your mobile device watch the video at the link below.  If you have wondered how to use My Fitness Pal watch below.

 

 

Tracking Your Eat by Color Progress with the My Fitness Pal App makes staying on track and reaching your goals easy. On your mobile device install the My Fitness Pal App. There is a premium version but the free version will do almost everything you need it to do. If you are one of our Eat by Color clients using our training app the free app is more than adequate.

 

The app will set daily calories, protein, carbohydrate and fat but you are going to need to change them to meet your goals.   This is pretty easy and covered in the video above. The app will also increase calories based on activity levels… DO NOT eat more just because you exercised. Shoot for the same caloric total daily.

 

Raymond M. Binkowski is the author of Eat by Color, Get Fit and Live Healthy, and Exercise Galore. He has lost over 60 pounds and kept it off for over 15 years. Ray is a coach and trainer and owns FitWorkz Hybrid training 24 Hour gym in DeKalb.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Secret Eating Right While Surviving the Chaos of Back to School

 

 

Secret Eating Right While Surviving the Chaos of Back to School

 

Secret Eating Right While Surviving the Chaos of Back to School.  Planning and prepping meals in advance will determine if you can eat right with the chaos of the start of the school year.   Worth restating. Planning and prepping meals in advance will determine if you can eat right with the chaos of the start of the school year.   Spend the time and create a weekly or monthly family food menu. From the menu create your grocery list. Then spend one day to prep the meals for a few days. Most will find it easiest to prep for a minimum of Monday-Friday. This will make life easy, allow you to eat right and you will be surprised to find you will spend less on food.

 

One way to engage the kids in the prep process is to create a food bar. On the bar you have sections of Treats, Grains, Vegetables, Grains and Proteins. Each kid or family member pics one pre packed item from each group for each day of the week. (we stole this idea from eatingwell.com) Get creative and color code each family members snack and meal containers. There really are no rules and the only limit is your imagination. You can even pre make breakfast. Then every night prep dinner and maybe a snack before bed. This will save lots of time cooking and shopping during the week and will keep you from eating out (cost savings and healthier.)

 

**TOP Secret** Get your family to eat those vegetables.  Combine onion soup mix or ranch dip powder to plain Greek yogurt. Use this as a dip for your vegetables. This is a great way to get kids to eat more vegetables, up the protein of a meal, and reap the benefits of yogurt.

 

 

Proteins:

  • Cheese sticks
  • Yogurt cups
  • Deli meat
  • Hard-boiled eggs
  • Hummus
  • Nut or seed butter
  • Edamame pods

 

Grains:

  • Whole-wheat pita triangles
  • Whole-grain crackers
  • Whole-wheat tortilla
  • Whole-wheat pasta salad
  • Cooked brown rice

 

Fruits:

  • Unsweetened applesauce cups or pouches with no added sugar, such as as Mott’s® Unsweetened Applesauce
  • Bananas, small or cut in half
  • Grapes, cut in half lengthwise
  • Berries
  • Clementines
  • Pears

 

Vegetables:

  • Baby carrots
  • Celery sticks
  • Cherry tomatoes
  • Bell pepper strips
  • Cucumber slices
  • Snap peas
  • Frozen peas, thawed or frozen
  • Frozen corn, thawed or frozen

 

Treats:

  • Tortilla chips
  • Air-popped popcorn
  • Dark chocolate squares
  • Cookies
  • Pretzels
  • Dried fruit
  • Granola bars
  • Graham crackers

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.Over 1,400 videos on Nutrition, Exercise, Supplements, Healthy Wellness and more Youtube.com/FitWorkzDeKalb!

 

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor @LisaBrandt63 @SycamoreHV

 

Functional Training at Home with No Equipment

 

Functional Training at Home with No Equipment

 

Functional training at home with no equipment programs allow you to supplement your gym or box training on days you are pressed for time or can’t get out for a workout. Most of us have started out exercising like a bodybuilder. There is nothing wrong training this way but for most it is not congruent with goals and does not fit the available time to exercise.   With functional training you can accomplish more with less time training. Plus many of the movement patterns (exercises) have a greater crossover to daily activities.  In addition, functional training improves balance, coordination, mobility and flexibility. With an old school bodybuilding type workout each would require another workout.

Get the Functional Training at Home with No Equipment Workout Here

 

Complete Workout 1 and Workout 2 1-2 times per week.  Complete GPP and Core 1 or Core 2 after each workout.

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor

Train this Often and Crush Your Goals

Train this Often and Crush Your Goals

How much time should you exercise or train? Great question. This comes down to wants and needs. Just like when we were children and faced with parents that saw our wants and just wants when we clearly saw them as needs.

 

How often do you need to train? The first consideration is your goal and the second life. If life is only going to allow two days a week for exercise, then you have two days a week. Life will not allow you to force workouts, exercise or training in. Kids will get up in the middle of the night and keep you up blowing your morning workout. Work will run late. There will be road construction, an extra trip to the grocery store or some other pressing issue that will steal your time and with it your workout.

 

Train this Often and Crush Your Goals means you look at how much time you really have. No one likes to play a game they can not win. With training and exercise we have seen people plan to exercise five times a week. After a few weeks of only getting two or three workouts in they quit. They say why bother, I just can do this five times a week. Be realistic.

 

The good news is that at FitWorkz our 24 Hour gym in DeKalb we see many people getting to the gym ten times in a month (industry data suggests that many Americans will only have eight times per month). So two to three times a week. The better news is that if they are doing the right exercise they are reaching their goals. Now if you are sitting there saying twice a week is not enough, my question is what are you going to accomplish if you keep sitting there? Nothing. Twice weekly is better then none weekly.

 

Look at your life and your “adulating” responsibilities. How much time do you honestly have to consistently exercise? Ask this question and you will have the answer to…Train this Often and Crush Your Goals. Remember, twice a week is much better than continuing to just sit there. Twice a week of the right exercise and you can crush your goals.

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Dinner in a Bowl….Ready Made Portable Meals

 

Dinner in a Bowl! Super Fast and Easy! Get great recipe ideas here https://fitworkz.clickfunnels.com/opt…

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel

Use Spices to Make Eating Right to Lose Weight Easy

Use spices to make eating healthy to lose weight easy. Spices break up the boredom of eating the same thing day in and day out. Some spices offer some extra health benefits too!

Check out Lisa Brandt RD and Trainer/Author Ray Binkowski’s top picks that every home should have.

Lisa Brandt chose pure ground cinnamon, garlic, and turmeric. I picked lime/cilantro/garlic, oregano, and himalayan pink sea salt. All are available at Hy-Vee.
FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Spices to eat healthy, spices to lose weight, health benefits of spices

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Top 3 Caloric Mistakes Sabotaging your Fatloss!

Top 3 Caloric Mistakes Sabotaging your Fatloss!

 

 

Calories matter. The Law of Conversation of Energy says energy in must equal energy out. In terms of weightloss this means that if the calories cross your lips they will fuel activity or end up on the hips.

 

There mistakes we see people trying to lose weight make are.

 

  • Cutting fat completely out.
  • Cutting carbs completely out.
  • Grossly undereating in an attempt to rapidly lose weight.

 

Fat

Eating fat will not make you fat. So don’t ditch all of the egg yolks, mixed nuts, and healthy oils. Fat plays a role in he production of hormones, can reduce inflammation and much more.

 

Carbs

Carbs continue to get a bad rap. They are not the evil they are made out to be.   Now don’t misunderstand you can not grossly over eat carbs (or protein or fat for that matter) and expect to lose weight. See the energy law above…extra calories regardless of where they come from will end up stored as you guessed it fat. We see clients ditch all carbs…then wonder why their workouts are suffering and they are losing definition.

 

Dropping Calories Super Low

In an attempt to lose weight faster some say “if I lose weight eating 2200 calories I will lose even faster eating only 1200 calories.” Long term this does not work. You are not going to starve yourself into long term maintainable weightloss. You have to eat. Not even enough will actually slow metabolism.

 

So again calories matter. For those doing IIFYM or Macros or Flexible Dieting or whatever you want to call it where your macros come from also matters. If they didn’t you would not be eating ONLY protein. Or ONLY Carbs. Or Only Fats. Total calories matters and so does what macronutrient they come from.

 

If you are counting macros you are really counting calories a slightly different way. Which again… total calories matter whish is why you are limited to a certain number of grams of protein, carbs, and protein.

 

The above three reasons are why we often see weightloss coaches, gurus, trainers stating they have a new client that was working with someone previously that recommended they do not eat fat, carbs, or very low calories. In almost two decades of working with people experience says more often or not the client took the first coaches advice and then starting making one or all of the three mistakes above. Rather than take responsibility for their lack of results blame falls with their old coach or guru.

counting calories, caloric mistakes sabotaging fatloss, iifym, flexible dieting

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

 

Easy Way to Add Vegetables to Your Grilled Meal!

Easy Way to Add Vegetables to Your Grilled Meal!

Simply easy things to do with vegetables this grilling season. Take the your vegetables outside and put them on the grill to. Even fruit goes great on the grill. Check out the video of Lisa Brandt RD and Ray Binkowski Author/Trainer in this video from the Hy-Vee in Sycamore for some easy grilling ideas to try today.

More great info and recipes Get fast easy recipes like this here http://bit.ly/2rgHXZi

 


FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

2X World record champion Tom Kallas discusses making weight with Eat by Color

2X World record champion Tom Kallas discusses making weight with Eat by Color.

 

2X World record champion Tom Kallas discusses making weight with Eat by Color.  We have worked with many athletes in the last 15 years.  Over 1,000 athletes have trained with us though most do not have to make weight.  Some do.  That is the case for Tom Kallas 2 time world record squat champion.  

Most of the time when athletes need to make weight they take a purge approach leading up to their time to step on the scale.  As a result they often feel like garbage the day of their event.  Check out Tom's experience in the video above with a sensible Eat by Color approach.

Ray Binkowski is the owner of FitWorkz a hybrid training and 24 Hour gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

@tomkal1 @caffeineandkilos #EatbyColor @EatbyColor #tomkal1 #caffeineandkilos @FitWorkzDeKalb #ProudlyDeKalb

Crock Pot Tacos, Shredded Beef Tacos, Slow Cooker Tacos, Eat by Color Tacos,

Shredded Beef Crock Pot or Slow Cook Tacos

A crock pot or slow cooker and make eating right easier for the busiest of families. Pre making meals that you can can freeze, thaw and drop in the crock pot later are even better.

 

Below is a great spin on tacos the whole family will enjoy.

 

 

Ingredients

 

 

1
tablespoon chili powder
1/2 teaspoon cumin
1 cup cheddar, shred
2 pounds chuck roast, cut for stew
1 (10.5 oz) can condensed French onion soup
1 (18 ct) box taco shells
2 tablespoon cilantro, fresh – finely chopped

 

What makes this recipe really work is that you can do most of the work in advance.

 

Prep Day

1. Place chili powder and cumin in a snack-size bag.
2. Place cheddar in a snack-size bag.
3. Place roast into a gallon-size bag.
4. Label can of soup and box of taco shells.
5. Put cilantro into a snack-size bag. DO NOT FREEZE this bag.

 

Meal Day

1. Thaw.
2. Stir the soup and contents of spice bag in a 4-quart slow cooker.
3. Add the beef and turn to coat.
4. Cover and cook on low for 6 – 7 hours or until the beef is fork-tender.
5. Transfer beef to a cutting board and let rest 10 minutes.
6. Using two forks, shred the beef; return to slow cooker.
7. Stir in the cilantro.
8. Serve with cheese and other desired toppings.

 

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

Eat by Color Crock Pot or Slow Cook Shredded Beef Tacos Recipe

Eat by Color Shredded Beef Crock Pot or Slow Cook Taco Recipe

Eat by Color Shredded Beef Crock Pot or Slow Cook Tacos

A crock pot or slow cooker and make eating right easier for the busiest of families. Pre making meals that you can can freeze, thaw and drop in the crock pot later are even better.

 

Below is a great spin on tacos the whole family will enjoy.

 

 

Ingredients

 

   
   
   
   

 

1  

tablespoon

chili powder

1/2

teaspoon

cumin

1  

cup

cheddar, shred

2  

pounds

chuck roast, cut for stew

1  

(10.5 oz) can

condensed French onion soup

1  

(18 ct) box

taco shells

2  

tablespoon

cilantro, fresh - finely chopped

 

What makes this recipe really work is that you can do most of the work in advance.

 

Prep Day

1. Place chili powder and cumin in a snack-size bag.

2. Place cheddar in a snack-size bag.

3. Place roast into a gallon-size bag.

4. Label can of soup and box of taco shells.

5. Put cilantro into a snack-size bag. DO NOT FREEZE this bag.

 

Meal Day

1. Thaw.

2. Stir the soup and contents of spice bag in a 4-quart slow cooker.

3. Add the beef and turn to coat.

4. Cover and cook on low for 6 - 7 hours or until the beef is fork-tender.

5. Transfer beef to a cutting board and let rest 10 minutes.

6. Using two forks, shred the beef; return to slow cooker.

7. Stir in the cilantro.

8. Serve with cheese and other desired toppings.

 

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

Crock Pot Tacos, Shredded Beef Tacos, Slow Cooker Tacos, Eat by Color Tacos, 

Diabetes Manage and Thrive!

[Diabetes] How to Manage and Thrive

[Diabetes] How to Manage and Thrive

 

 

Diabetes can be scary. Especially if you are the parents of a youngster recently diagnosed. You can quickly find yourself in information overload. The good news is that diabetes is manageable. In time you will get the hang of diabetes management.

 

This video covers some tips and tricks to make life a bit easier. We cover snack ideas and some foods to pick up at the store and make sure you have in the cupboard, fridge or cabinet. The importance of fiber and the role it plays is discussed as well.

 

With education, some patience and some prep you can and will manage your diabetes.

 

Don’t for get the power of a group. Hit your favorite social media group and meet people managing diabetes. They are a wealth of knowledge.

 

 

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com. Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

 

FitWorkz 24 Hour Gym in DeKalb offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

 

Interested in Digital Training Click Here http://bit.ly/2bdu3nc

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

 

#EatbyColor FitWorkz.com EatbyColor.com #ProudlyDeKalb @FitWorkzDeKalb @LisaBrandt63

Snack, Meal, and Add On’s that are MUST Try

Are you looking for some great snack ideas? How about some simple ways to add fiber to every day foods? Interested in some great tasting ways to add more healthy fat to your daily diet?

 

Check out this video full of great ideas. For example Chobani yogurt now has a line of dips. These are a great alternative to hummus and are high in protein, big on taste and low in calories.

 

Subrscribe to our youtube channel or take us with on the go with our Get Fit and Live Healthy Podcast.

 

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com. Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

 

24 Hour Gym in DeKalb IL FitWorkz offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

Interested in Digital Training Click Here http://bit.ly/2bdu3nc

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

 

#EatbyColor FitWorkz.com EatbyColor.com #ProudlyDeKalb @FitWorkzDeKalb @LisaBrandt63

 

[Must Watch] Did You Decide to Lose Weight and Get in Shape?

[Must Watch] Did You Decide to Lose Weight and Get in Shape?

 

 

Did you decide to lose weight and get in shape? At some point all of us make this decision. All of us have heard that 21 days make a habit. Great exercise and eat right for 21 days and boom you have a habit. The problem is that if you want to lose weight and get in shape you need a lifestyle. Not a habit.

 

Check out the video to see what to expect and when! For example most women will see the scale go up in the first month… which can be devastating. Watch video to see what is really going on.

 

The secret to getting turning habit to lifestyle is giving the eating right and exercising enough time to see real progress. For most people this takes about 4 months. Yep… 16 weeks. This is what we have seen working with clients for the last 16 years. People that make long term change losing weight and getting in shape see progress for themselves and this cements what they are doing into a lifestyle.

 

Progress is the Most Motivating Thing on the Planet.

 

Subrscribe to our youtube channel or take us with on the go with our Get Fit and Live Healthy Podcast.

 

 

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com. Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

 

24 Hour Gym in DeKalb IL FitWorkz offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

Interested in Digital Training Click Here http://bit.ly/2bdu3nc

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

#EatbyColor FitWorkz.com EatbyColor.com #ProudlyDeKalb @FitWorkzDeKalb @LisaBrandt63

 

Recover Faster and Feel Better MojiHeat Roller

Scott Schwartz from Moji stopped by to discuss the Moji line of products and some cutting edge products coming out soon.

Recover Faster and Reduce Injury with these Cutting Edge Muscle Therapy Products fromMoji.  Moji produces products that facilitate faster recover and allows every day people to be pain free.

 

The MojiHeat Roller will soon be available.  The Moji combines Heat with the therapeutic benefits of foam roller.  It will change active recovery forever.

Learn more at GoMoji.com.

 

FitWorkz 24 Hour Gym in DeKalb.   FitWorkz members enjoy access to the largest 24 Hour gym in the area. FitWorkz also offers affordable access to personal, group and tream training.   Training is focused on improving core strength, balance, flexibility and more all in a functional training environment. The group functional training Members also take advantage of Eat by Color Nutrition programming, nutrition plans and meal programs.

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

Over 900 Videos on our Youtube Channel!!!

 

#FitWorkz @FitWorkzDeKalb #EatbyColor #24HourGymDeKalb #ProudlyDeKalb

[Holiday Eating] Eat by Color Survival Tips, Tricks, and Hacks Dietician vs. Trainer! — feeling festive

 

[Holiday Eating] Eat by Color Survival Tips, Tricks, and Hacks Dietician vs. Trainer! — feeling festive!

 

In this video:

La Croix for low calorie or alcohol free mixed drinks or mortals.

Almond butter alternatives that are lower in sugar and calories.

Cut the calories in Egg Nog in half with this Almond Milk option.

Candy Canes a once a year indulgence.

Triple Zero Oikos Yogurt with Peppermint extract.

Redi Whip as a topping to add festive to the treat.

Halo Top high in protein as good as Ice cream with out the calories, carbs, sugar or fat.

 

Click the Pic Below for YOUR FREE Holiday Survival Guide

Eat

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb #Hy-Vee #SycamoreHy-Vee @EatbyColor @FitWorkzDeKalb @LisaBrandt63

 

 

 

Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

 

Get MORE Eat by Color Recipes Here!

 

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Easy, ready in an hour and the most comforting meal for fall. Apple, mushroom and sausage stuffed acorn squash will become your new favorite dinner!

 

Ingredients:

 

  • 2 medium acorn squashes
  • 2 TBSP butter + more if necessary
  • 1 lb salt + pepper pork sausage, casings removed can easily substitute lean group beef, turkey, or even chicken sausage
  • 1 large sweet onion
  • 3 cloves of garlic, minced
  • 2 large stalks of celery, diced
  • 1 medium apple, peeled, cored and diced
  • ½ lb cremini mushrooms, cleaned and sliced small
  • 1 TBSP fresh thyme leaves
  • ½ TBSP rosemary leaves, minced
  • 1 TBSP fresh sage leaves, minced
  • 1 large egg, beaten
  • salt and pepper, to taste
  • ¾ cup shredded white cheddar, mozzarella or gruyere cheese

Get MORE Eat by Color Recipes Here!

Cook:

  • Preheat oven to 400F
  • Cut squashes in half, remove the seeds and place on a baking dish, cut side down and roast for 30-45 minutes or until flesh is easily pierced. Remove from oven, turn the temperature down to 375F, flip over and allow to cool until you are able to handle it.
  • Meanwhile, heat a large, deep skillet over medium-high heat, cook sausage until browned. Remove sausage to a plate.
  • Add 1 tbsp of butter to the skillet along with the minced onion, celery and chopped apple. Add a generous pinch of salt and cook, stirring frequently until onion is translucent and apple is soft.
  • Add garlic and minced herbs and saute for 30 seconds.
  • Remove onion and garlic mixture to another plate or bowl.
  • Add remaining butter and mushrooms along with another pinch of salt. Cook, stirring every so often until brown and buttery, about 5-8 minutes.
  • Return onion/apple mixture to the skillet along with cooked sausage and all accumulated juices.
  • When squash is cool enough to handle, scoop out most of the flesh, leaving some in the skin for sturdiness.
  • Add squash flesh to the pan and stir until well incorporated. Taste, adjust salt and pepper.
  • mix in beaten egg and fill squash halves. You may have leftover filling- just add it to an oven safe dish.
  • Top with shredded cheese, return to the oven on the same baking sheet and bake for 15-20 minutes or until cheese is bubbly and brown.
  • Let stand 10 minutes before serving.
  • Eat hot with white wine and a cheesy Christmas movie.

 

Get MORE Eat by Color Recipes Here!

Eat by Color Chicken, Arugula & Butternut Squash Salad with Brussels Sprouts

This pairs well with the salad above.  img_8211

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

Dietician vs. Trainer Eat by Color Favorite Fall Recipes

Get Eat by Color Recipes Here.

Dietician vs. Trainer Eat by Color Favorite Fall Recipes.

Registered Dietician Lisa Brandt

1)  Canned Pumpkin add to shakes, yogurt, and many other things.

2)  Kodiak Cakes, nothing beats warm breakfast and this is a higher protein one  that tastes great.

3)  Oatmeal, again a warm meal option plus one you can make the night before or even the weekend before.

4)  Squash many options with this seasonal vegetable.

5)  Apples, portable, seasonal, pair with things like peanut butter for a great snack.

 

Trainer and Eat by Color Author Ray Binkowki

1) Quest Pumpkin Pie protein bar, portable and season.

2)  Pumpkin seeds, portable, seasonal, bake in the oven and dust with garlic salt, parmesan, cinnamon, raunch, etc.

3)  Sweet potato, season use a Veggetti and get creative.

Get more recipes here.

Stay up to date on the latest health, fitness, wellness, and nutrition by subscribing to this channel. Get recipes and learn how to make better food choices and stop dieting for good at EatbyColor.com. Connect with us on social media #EatbyColor @EatbyColor Facebook.com/EatbyColor

FitWorkz offers personal training to DeKalb and personal training to Sycamore. FitWorkz also provides large and small group training in DeKalb and Sycamore. Athletes age five to college complete speed and agility and sports performance training from Sycamore and DeKalb at FitWorkz. Eat by Color at FitWorkz teaches better food choices as easy as paint by number.

FitWorkz is open 24 hours a day 7 days a week. You can exercise and train 24-7 at the area’s largest health club, gym and fitness center. FitWorkz is not only the largest twenty four hour gym in DeKalb and Sycamore but it is the only functional training gym. Free weights, cardio, machines, kettlebells, bumper plates, TRX and more!

FitWorkz offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

Interested in Digital Training Click Here http://bit.ly/2bdu3nc

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes). On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

The New Science of Exercise

 

The New Science of Exercise was a recent article in Time magazine. The article looked at research on exercise and leads to the question. Is Exercise is Better than or equal to Medicine. It really can be. The trick is putting exercise to work for you in the healthiest way possible. This means picking the right exercise, in the right amount, and most importantly making sure it fits your schedule.   The best plan will not work if it does not seamlessly fit your schedule and lifestyle.

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Exercise is Better than Medicine, here are some tips to put exercise to work for you.

 

  • 10 hours a month. That is all you will really have for exercise. That is what we see members of our club, FitWorkz, having. The best part is if you spend your 10 hours a month doing the right things you can accomplish quite a bit.
  • You do not need another diet. You just need to make better food choices based on your likes and dislikes with food. Eat by Color does this in a way as simple as children’s paint by number.
  • Emphasize the weight training. Cardio is great but you have to do load bearing activing. This could be Pilates, Yoga, Free Weights, or Machines. But cardio only workouts will not get it done for you.
  • Cardio, try intervals. The best results in terms of health, wellness, and weightloss will come from interval cardio.
  • Be a kid again. Get active. Join a bowling league, fish, play co ed softball, or any other activity you used to do.   For some reason after 18-22 years of age we stop playing games. Pick up the sport again. Many markets have leagues of like age people so get out there and get moving. The best part, you will never see the game as working out…even thought that is what you are doing.

 

 

In support of these things. We had a 79 year old lady lose 4 dress sizes in 4 months exercising 45-60 minutes three times per week. How about a 20 something year old that went from exercising 10 hours a week and losing 4 lbs in six months to losing OVER 70 lbs in six months exercising ONLY 3 hours a week.

 

Cholesterol, blood pressure, balance,… we can list members and clients that have improved just about everything with nothing more than a few hours a week of the right exercise.

 

Get a Workout Here FREE!

 

http://time.com/4475628/the-new-science-of-exercise/

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

The Eat by Color Secret to Better Eating and Reaching Your Goals

 

 

The Eat by Color Secret to Better Eating and Reaching Your Goals come down to having a a plan and being prepared. Our eating habits will determine our success or failure with health, wellness, and weightloss.

If you have read Eat by Color or follow us on Instagram #EatbyColor or on faceobook you have seen us time and again say things like Nutrition is KING! Making better food choices, NOT dieting, like we teach with Eat by Color is the secret to long term success. A determining factor is planning and being prepared to eat right.

Get Great Eat by Color Recipes Here!

We shot this video during a DISH event at our local Hyvee in Sycamore Illinois. DISH allows a group of people to batch prep meals that are bagged and froze to be cooked later. What is really nice is Hyvee pulls all of the groceries and does the clean up. The group shows up preps the meals. We prepped 72 meals (each feeds 4 adults) in less than an hour and a half. The best part… I handled the recipe selection and they are all Eat by Color friendly.

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Planning and preparing goes a long way to making life easy and being able to Eat by Color. Get your own group together, if you are local join one of ours, or check out your local Hyvee!

Get Great Eat by Color Recipes Here!

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

Get Rid of Mom Butt for Good, Cardio is NOT the Answer!

 

 

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Get Rid of Mom Butt for Good, Cardio is NOT the Answer!  Say good bye to mom butt with these glute moves and exercises, complete glute workout program.  Gravity is cruel.  With age things drop, sag, and shift.  Add a few kids, crazy schedule and less than ideal eating habits and things get worse.

Defy Gravity and say Good Bye to Mom Butt for good!  Oh and guys… this goes for you too.  That dad bod comes with a sagging derriere.

Get a FREE Gravity Defying, Prevent Mom Butt Program Here!

Defy Gravity with these exercises.

Barbell Hip Thruster

Stiff Leg Deadlift

Back Squat

Lunge

Side Lunge

 

Would you like a program you can integrate into your current training?

Click Here and we will send you one.

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

New Mom Shares Her Secret to Dropping 2 Dress Sizes, Learn Her Secret Now!

 

Having spent over 15 yard in the health and wellness industry I can say one of the biggest concerns people have is being comfortable in the gym.  Some people are afraid they might get hurt, others are intimidated to try any of the equipment, and many are conceded they look like an idiot doing an exercise.  Personal trainers work but are expensive and outside the budget for most people.  At FitWorkz we have worked to help people.  Whether Eat by Color  for nutrition or Exercise Galore  to teach people how to exercise affordable access to results has been the goal.

Interested in Digital Training Click Here

Today we have something even better.  We are now offering fitness training online.  Every month you get a new result producing exercise program along with Eat by Color.  This is Kristin’s secret in the video above.  It is the one two punch that she has used to drop a couple dress sizes.  She lives in Alabama and even thought she hired a trainer down there (we are in Illinois) she would it expensive and instead of focusing on her goals the focus was on her buying more training.  Today we are her trainers a few states away.

Here is her secret to dropping 2 dress sizes

  • Eat by Color
  • Online Digital Training Right on her Smart Phone
    • Every month a new workout so she does not get bored
    • Exercise instructional videos for each exercise
    • Sets, reps, and rest are all explained and prescribed for each workout
    • Ability to record progress and remember progress is the most motivating thing on the planet

Kristin now enjoys going to the gym.  She is learning how to use all of the equipment in her gym.  Most importantly she is getting results.  Oh, check out the video she even admits to eating pizza and enjoying the occasional beer.

Interested in Digital Training Click Here

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

Jake Arrieta Training at FitWorkz, Pilates Sport has Arrived

 

For an elite sports program, you need elite athletes. For elite athletes, you need the right training. At Fitworkz, we can offer athletes the opportunity to get ahead of the competition. With our sports performance training, we can personally train an athlete for his/her sport, and allow them to improve in their skills and overall strength, speed, and power. We have helped thousands of athletes so far, and can help yours too. The 6 week program allows athletes to come in up to 6 days a week*. If you are looking for ways improve your athletes, and eventually your team, this is it.

 

 

Sports Performance* offers athletes the ability to:

  • Get Fast and Reduce 40 yard dash time by .1-.2 seconds or more!
  • Get Higher with 1-2 inch Increase in Vertical Jump
  • Change Direction Faster and Reduce Lateral Foot Speed by 50%
  • Add Distance to Long Jump
  • BRAND New Train like Jake with Pilates Sport
  • 6 and 12 Week Training Packages Available
  • And more!

 

For the younger, soon to be athletes, Fitworkz has an amazing Total Youth Conditioning program. Teaching kids proper mechanics and fundamentals for running, jumping, etc., and also having fun while doing it. Having good form and mechanics is crucial for lessening future injuries. For (time details) kids will be given a head start at the athletic world.

 

Total Youth Conditioning* gives kids the chance to experience:

  • Physical Education meets Sports Training
  • Kids will learn the fundamentals of Running and Jumping
  • Fun Team atmosphere to keep kids moving this Summer
  • Proper and SAFE movement mechanics

 

For more information, feel free to contact us at:

Ray@Fitworkz.com or (815) 756-1188

 

Or check us out on social media

@FitworkzSP         Youtube.com/FitworkzDekalb        Facebook.com/FitworkzDekalb

 

*Some restrictions may apply see club for details.

 

 

As a bonus, Just click to get our 100% FREE explosive core strength exercise program for Athletes!

 

 

Tricks and Tips to Make Sure We Eat the Foods We Should Eat, Eat by Color

http://eatbycolor.com/?p=1599

Tricks and Tips to Make Sure We Eat the Foods We Should Eat, Eat by Color.  We all know we should eat our fruits and vegetables.  The fact that they are good for us is readily accepted.  The problem, even though we should eat them, if we buy them and still do not eat them we are better off not even buying them.

Get Great Eat by Color Recipes Here

The real trick is buying the fruits and vegetables we will actually eat.   They have to be convenient and in many cases portable.  Plus they can not go bad before we can eat them.  We stopped by our local Hy-Vee in Sycamore Illinois and chatted with registered dietician Lisa Brandt about this very thing.

Get Great Eat by Color Recipes Here

Check out the video for some great tips, and tricks.  :-)

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #bikinibody #transformationtuesday #Hyvee #FitWorkz

7 Core Exercises to develop that explosive core strength and power athletes need.

 

We’ve had a lot of athletes come through the doors at FitWorkz, and a common need is a core workout that will prepare our clients for elite levels of performance. With that in mind, we’ve created a simple seven exercise workout that can take your athlete to the next level. As sport seasons come up, give your athlete the competitive advantage they need. Download our free workout and get your athlete off the bench and into the game!  7 Core Exercises to develop that explosive core strength and power athletes need.  We put them into to awesome training programs and you can get them by clicking below.

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

Athletes come in to FitWorkz with a lot of old school ideas on how to train the core. Most of them have been told that all core training requires is crunches, side bends, and sit ups. For our athletes, these exercise simply aren’t good enough. These three exercises are known to put unnecessary strain on the lower back, which can potentially injure them. To create more durable, powerful, and faster athletes, we use the following exercises.

  1. Plank
    1.  Side Plank
    2. Plank with Leg Raise
  2. Superman
  3. Wallballs
  4. Pallof Press
  5. Med Ball Side Throws
  6. Single Arm Kettlebell Carries
  7. Deadbugs
  8. BONUS!  Stick Core Exercise

These exercises create athletes with better body awareness, core strength, and durability when compared to their peers. We use variations of these exercises before each of our FitWorkz Sport Performance workouts, and have seen great improvements in our athletes. With our free core training workout, you can create explosive core strength. Sport seasons don’t wait, so give them the advantage on the field with our proven training by downloading our free PDF.

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

 

Plus, find out how our athletes have gained 2-4 inches on their vertical jump, 6-10 feet of distance on their opponents, and increased their peak power by 20%.

 

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Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

http://bit.ly/1Vhho0Y

Alyssa is a Sycamore High School graduate that played soccer for UW-Stout as a freshman last year. She trained with FitWorkz in our Sports Performance program to get ready for her first year of college athletics. We do not always see athletes comment that the realized they had more confidence…but that is exactly what Alyssa mentions… watch the video for the full details.

 

Athletes… you have to be doing the extra on a regular basis. Your competitors are. The right EXTRA is not more of your sport….

 

Learn more or try Sports Performance

 

815-756-1188

 

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #bikinibody #transformationtuesday

 

NFL Quarterback and NIU Alum Chandler Harnish talks going to the next level with Eat by Color!

NFL Quarterback and NIU Alum Chandler Harnish talks about what it takes to get to the next level. Athletes and parents….in a few words, don’t quit, do the extra, invest in academics and others! Watch the video for the whole story…

http://eatbycolor.com/?p=1579

Another outstanding athlete that has played at all levels all the way to the top…the NFL.
Watch the video…parents, athletes, and coaches…watch the video you will take something away.
If you are interested in getting recruited (Chandler talks about making DVDs and binders and sending them out), getting in the game (Chandler sat the first game of his Junior year,) overcoming injuries (training builds confidence), becoming a leader (even on the plays he was not in), or earning the start…he talks about how he did it.

Take home points:
1) Do the school work and excel
2) Learn to enjoy the grind and the challenge of getting better
3) Consistently do the extra work….great Coach Jerry Kill story recalled mid video about getting better and moving forward or backward
4) Speed and Agility at a place like Sports Performance Speed and Agility is a must…training at school with the team is not enough.
5) Leaders lead in some way every play
6) A good football player is a good athlete…again the value in cross training (Sports Performance at FitWorkz) and being a multi sport athlete
7) Training not more sport specific work but training to get faster, be more agile produce more power, etc is a must. Playing more of your sport will not make this happen.
Across the board Chandler mentioned ‘the extra’… Extra = Success

Interested in training? Give us a call we have 6 week to 12 week training programs….start now! 815-756-1188 for the details

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Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!!

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #bikinibody #transformationtuesday

Dylan’s Awesome Eat by Color Bikini Transformation

 

 

Dylan was already eating very healthy when we met her and started working with her. Many people eat healthy. Dylan was not different. The problem is there is a difference between eating healthy and eating in a way the promotes maximum fat loss while keeping lean mass….which means you can comfortably and confidently wear anything even a bathing suit.

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Want the 7 Bikini Workouts Dylan did for FREE? Click here!

 

 

 

 

 

 

 

 

 

 

We see many people eating right on a consistent basis. Their health and wellness improve but they don’t see a big change in their appearance. The pounds and inches just don’t seem to come off. For some this is a disappointment and others a reason to quit and give up. It does not have to be this way. The right approach produces results in health, wellness, and weightloss. You really can have, get and maintain all three with the right approach.

Not everyone has interest in getting on stage in a bathing suit.  All of us have interest in being healthy and who doesn’t want to look and feel better in their clothes?

 

Are you interested in the exact workouts Dylan used? The exercises, sets, reps, cardio…everything? Then click here! How about the exact Eat by Color nutrition she used?

 

 

Dylan Theatre Front 041616Dylan Hornoff 15 weeks Eat by ColorDylan Eat by Color

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #bikinibody #transformationtuesday

Wasabi Dressing Flank Steak Salad Eat by Color

Wasabi Dressing Flank Steak Salad Eat by Color

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Link to full recipe here

http://eatbycolor.com/?p=1557

Ingredients

 

Flank Steak

Broccoli Cole Slaw

Shredded Carrots (yes they have these)

Wasabi Dressing (found in the health food market in Hyvee)

Spring Mix (Aragula, spinach, etc.)

1 Box of Quinoa

2 Cucumbers

2 Roma Tomatos

1 Medium Vadalia Onion

Olive Oil

Balsamic Vinegar

Sea Salt

Oregano

Crushed Black Pepper

 

Moctail with LaCroix

Fresh Mint

2 Limes

6 Cans of LaCroix Lime sparkling water

Crushed ice

 

Prepare the quinoa per instructions on the box. Cook the steak however ever you prefer. Grill, broil, or cook on the stove top to your desired finish. We did medium rare and prepped on the stove top. Toss slaw, carros, and spring mix. Slice steak thin and place on top of mixed vegetables. Apply wasabi dressing to your liking.

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Wash and peel cucumbers. Wash tomatoes. Peel onion. Chop, slice and dice all three. Combine and toss in a bowl. Top with balsamic, olive oil, dust with spices. Toss again.

wasabi 1

Muddle two or three mint leaves in each of 6 8oz glasses. Cut the limes and squeeze 1/3 of a lime into each class. Top with crushed ice and pour in the Lacroix.

wasabi 2

You now have the steak over mixed vegetables and two sides. The options to this are endless. Different steaks can be used as can chicken and possibly fix. The quinoa could be skipped for those eliminated carbs are controlling macros. Once again the only limit is the imagination.

 

We cooked this at the Hyvee in Sycamore Illinois. Follow us to find out when we will be back at Hyvee cooking again.

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #Hyvee @Hyvee

 

 

The Best Protein Bars, Eat by Color

 

 

Get the whole story here

http://eatbycolor.com/?p=1553

The best protein bars, Eat by Color style.  Are they any good?  Should I eat them?  We get these questions all of the time.  Yes, bars are fine.  Just remember they are not a replacement for food.  Shop the ones you like and learn to read their labels.

Tips to shopping bars.

 

  1. Buy the ones you like the taste of and will eat.
  2. Look for higher fiber and protein.
  3. Be wary of the high mostly carb bars.
  4. Don’t sweat the fat in them.

Things we like

  1. They are portable.
  2. Bars offer convenience which means you can make them fit your lifestyle.
  3. There are a ton of flavors and types.
  4. Some are weather proof!

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #Hyvee

 

Eat by Color Portable Breakfast Egg Muffin Sandwich

IMG_6888 IMG_6887

 

Eat by Color Portable Breakfast Egg Muffin Sandwich will make having breakfast on the way out the door easy! So this morning things were crazy at our house. Dogs have vet appointments, kids have kids stuff…the classic going in a million directions at once with little time to eat breakfast.  Sound familiar???

 

Eat by Color Portable Breakfast Egg Muffin Sandwich solution.

 

5 Eggs

1 Whole Grain English Muffin

1 Piece of Havarti cheese

1 TBS Butter (yes butter it really is not bad for you)

 

Cook the eggs… I cheated and put a lid on the frying pan so they would cook faster. The muffin toasted while the eggs cooked. When the eggs were done I used a cup to make a circle egg patty the size of the muffin. The cheese was placed on each piece of the muffin. The eggs were put on one muffin then the other half of the muffin was put on top making a sandwich. The Eat by Color Portable Breakfast Egg Muffin Sandwich was then placed into a folded paper towel. Done. Breakfast complete with napkin in minutes.

 

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Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

Mom of 3 Talks Eat by Color Secrets to Bikini Body!

 

Mom of 3 Talks Eat by Color Secrets to Bikini Body! Deanna Terry is the wife and working mother of three. Though not new to exercise she realized a major improvements to her body with a couple small changes.

 

  • She started eating more food. In her words about double the amount of food that she was used to eating.
  • Heavy weights replaced the popular home exercise videos she was doing for a decade.

 

The result? A leaner body, more defined body is the result. Even though she is eating more food and lifting heavy weights she is not getting big or bukly and is losing fat.  Deanna lost about 9 pounds of fat and cut 6% body fat.  All while maintaining her muscle mass…and muscle mass maintains healthy metabolism and gives that toned and sculpted look.

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

Check out the major improvement Deanna made.  Look at her skinny jeans!

 

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So what does nutrition look like for Deanna?  Take a look below.  Yes she was eating 5 meals per day.  Here is what the last three meals looked like right after we started.

 

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Train legs like Deanna.  here is a sample leg workout from her training program.

 

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Deanna’s changes in black and white going back to the start December 31, 2016.

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Change in pictures.  Note the abs in the pic on the left!

 

 

 

 

 

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Deanna’s change is inspiring others in the great DeKalb and Sycamore communities.  This was posted this morning to her as a Facebook message!

 

 

 

 

 

 

 

Deanna and Dylan looking awesome the day of their contest.

 

Dylan and Deanna 041616

 

 
Deanna 041616

 

 

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

DB Fly’s Exercise Galore

 

DB Fly’s Exercise Galore

 

Short Link to the full article

http://eatbycolor.com/?p=1522

 

DB Fly’s from Exercise Galore are one of the only fly movement patterns that can be done at home to train the chest. The bench press is not really a great chest exercise. Chest training at home is usually limited to bench presses.  A fly movement is and should always be part of a chest training session. Examples are dumbbell fly’s, cable crossovers, pec deck machines, etc. For a complete list check out Exercise Galore on Amazon there are over 100 exercises plus training programs.

 

Description: Begin by lying on a flat bench with feet planted on ground, butt, back and head on bench. Hold a dumbbell in each hand with palms facing each other fully extended above the shoulders. Without bending arms, slowly lower dumbbells to the sides of the body so that palms are facing the ceiling at the end of the movement. Lower weights as far as possible, then raise back to starting position above the chest.

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Primary Muscles: Pectoralis

 

Major Secondary Muscles: Biceps
Binkowski, Raymond M. (2016-01-14). Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 636-642). Ergoteknix Incorporated. Kindle Edition.

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

Transformation Tuesday Building a Better Bikini Body with Eat by Color!

 

Transformation Tuesday Building a Better Bikini Body with Eat by Color!

 

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Short link

http://eatbycolor.com/?p=1513

How do you build a bikini body? How do you make a Bikini Body even better? Transformation Tuesday building a better bikini body with Eat by Color. The how is the easy part. It is no different than accomplishing anything else in life. From my book Exercise Galore.  Here are 10 steps that success in anything starts with.

 

  • Find Your Reason, there has to be a WHY
  • Set a Goal and Write it Down
  • Get a Plan, “Eat by Color”
  • Make Sure you Can Execute the Plan for the Rest of Your Life
  • Tell the World, Leverage the Power of Social Media
  • Join a Group, Again Leverage the Power of Social Media
  • Accomplish a Big Change by Slowly Adding up Small Changes
  • Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do
  • You Probably Don’t Need Cardio, Seriously You Don’t
  • If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success
    1. NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!

 

Binkowski, Raymond M. (2016-01-14). Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 211-217). Ergoteknix Incorporated. Kindle Edition.

 

 

For Brittney she already had a bikini body. In fact she had competed in the bikini category of bodybuilding and physique contests a few times quite successfully. She had reached a point where she looked awesome as a bikini competitor but was starting to look too awesome. Yes, too good in a bikini. Tough problem right? She decided to make the move to Figure competition.

 

So how can someone look too good in a bikini and what is figure? Bikini in the contest world is awards women that are lean and athletic in a two piece bathing suit. Figure awards women that have wider shoulders, more lean muscle and are leaner. In Britt’s case she was already lean. She just needed to gain some more muscle, widen her shoulders and back and in doing so make her waist look smaller.

 

Training started the day after Christmas. The focus. Gain weight. Yep, Gain weight to look even better in a bikini!  Check the GAINZ below.  Britt gained 5 lbs of lean mass while losing 7 lbs of fat.  She did this in under 4 months!  Better Bikini Body Built!

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Here is a look at part of Britt’s first workout the day after Christmas.

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Here is what her first three meals of six meals looked like back in December.  Yes she was eating six times per day while losing fat and looking better in a bikini!

Screen Shot 2016-04-26 at 8.55.19 AM

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

 

Train in 3-D and make your Injuries go away.

 

Train in 3-D and make your Injuries go away.

short link to post and video

http://eatbycolor.com/?p=1508

Are you an athlete? Not sure. Well in this case we are loosely going to define athlete as anyone that exercises regularly. More specifically as anyone that does the same type of exercises week in and week out. Bodybuilders, powerlifters, runners, cross fitters… you are definitely in this category.  Training in 3-D means not doing the same old same old.  Many of us fit in to one of the categories above.  We do the same exercises over and over and over again.  This is done in a very 1 dimensional manner.  3 dimensional means training outside of our norm.  See the video above and tips below.  PS>..would love to hear from you so post, comment or message us!

 

Gym goer/regular exerciser

Make sure you include variety in your trainer. Don’t just do the same machines and same cardio. Every two to three months take a week off. When you return do something fun for a few days then back to a normal routine. By fun, try some new exercises. If you normally hit the free weights try some machines. If cardio is your game on the treadmill try the rower. You get the idea try something different.

 

Runner

If you put the miles in and run 5K/10K/13.1/26.2 make sure you include some time away from your next race. We see many train and run race after race after race. The result is chronic pain and in some cases having to give up running. To avoid this make sure you hit the weights as part of your training. Also pick a few fun races a year and leave them at that, forget the “it is just a 5K this weekend” which leads to a race every week or few weeks. We see many clients quit running, hit the weights and then run their BEST 5-10Ks. Add weights, take a break and back off on the race every weekend even if it is just a 5K.

 

Bodybuilder

Back off on the volume. Changes the lifts and movement patterns. Take a week off completely every few months. We have seen drug free competitors make real progress by training for 8 weeks then taking 5-7 days off. Gains? 9 lbs of lean mass in 6 months and another client gained 16 lbs in a year on their contest weight.

 

Powerlifter

There is more than just the big three. Take some time away form the big lifts. Don’t do a meet every few months indefinitely. I worked with a 6 time USAPL drug free for life bench press champion a few years back. He would rock Nationals every August if and only if he did NOT do a meet in the first quarter of the calendar year. Every time he did a small local meet in the first part of the year he would bomb at nationals. Since he kept incredible training logs and meet records we could see this trend. Take time offer.

 

____Fitter

Max reps for time of the same exercises often leads to overuse injuries. This is of course if you are in good enough shape to do the to begin with. Take time off and do some traditional weight training. Even hit some machines. Back off the oly lifts and their hybrids for a bit. Let your body rest. Take a week off.

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

DB Preacher Hammer Curls from Exercise Galore

DB Preacher Curls Short Link:

 

Cut and Past the Short Link

http://bit.ly/1MMsZBI

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Description: Begin seated at a preacher bench with the back of arms on the pad. Hold the barbell with palms facing upward with arms fully extended. Raise arms until forearms are vertical then slowly lower into starting position.

 

Primary Muscles: Biceps

Binkowski, Raymond M. (2016-01-14). Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 924-928). Ergoteknix Incorporated. Kindle Edition.

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

Booze, Beer, Wine and How they Fit in Your Diet or Macros! Eat by Color

Booze, Beer, Wine and How they Fit in Your Diet or Macros! 

 
http://eatbycolor.com/?p=1494
 
Lisa and I really are standing in the liquor department and we really are chatting booze, beer, wine and how they fit your Eat by Color, Macros, and Life!  Yes, you can enjoy your favorite drink on occasion with out wrecking your progress.
 
Life is too short to pass on enjoying a drink with friends or family to celebrate, enjoy the game or that nice weather.  The good news is today there are many options to reduce the damage from having a drink.
 
Sparkling Water
You can use sparkling water as a mixer in your favorite cocktails and or even alcohol free mocktail.   The Lacroix beverage website has a ton of great recipes.
 
Skinny Girl
Hey one enterprising young lady launched a line of low cal and carb mixers changing an industry.  Check out all of the Skinny Girl products on the shelf.  You can half the calories of your favorite drink.
 
Beer
There is more than just light beer nows.  With 55 and 64 calories there are barely pops on the market with roughly half the calories of the good old light beers.
 
Remember drink responsibly…and as long as you are doing the little things well most of the time the occasional drink will not matter.  Watch the video for more!
 
Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.
Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!!
#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

Booze, Beer, Wine and How they Fit in Your Diet or Macros!  Eat by Color.  

Chad drops fat and gains muscle with no cardio with Eat by Color Elite.

 

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Chad drops fat and gains muscle with no cardio with Eat by Color Elite. Attention to the simple details while balancing career, family, kids and philanthropy. Chad is just like the rest of us. He works, actually is the manager of a big box home improvement store…one of the best performing big box home improvement stores in the Midwest. His daughter active in competitive cheer and his son college football. Anything is possible if you put your mind to it.

 

Here is a screen cap of training

 

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And a look at a day’s food

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Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #proudlydekalb

 

Deanna Is Crushing it Even Though the Scale has ONLY changed 10 lbs!

 

 

Deanna Is Crushing it Even Though the Scale has ONLY changed 10 lbs!

 

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Deanna is one of our Eat by Color clients. She is doing our Eat by Color Elite Lifestyle program. She started out a few months ago on a basic Eat by Color program.

 

Here is what she just posted on facebook. See pics above! Stay off the Scale and Eat by Color!

 

“This is a perfect example of why the scale isn’t your friend! According to the scale I have only lost 10 lbs since January which is super frustrating but as you can tell by my jeans I’ve lost WAY more than that! My jeans need to be taken in 4 inches!!!! 4 inches people! Who cares what the scale says cuz this feels great!”

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

Check out a sample of her training and nutrition programs below as well….

 

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Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

Travis has Lost Over 20lbs, Look at the Change! Eat by Color

Travis has Lost Over 20lbs and WOW, Look at the Change!

 Travis Before and 1 Week Out

Travis has Lost Over 20lbs and WOW, Look at the Change! Travis started about 4 months back. Just in time for the holidays. The right approach to nutrition makes change like this possible. The right nutrition plan is just the start. Next you have to plan and prep.   Then execute. For Travis nutrition started with Eat by Color. From there it went to Eat by Color rotating carbs up and down and with them calories. Using Eat by Color meant there was not counting calories or macros reducing the stress and constant obsession with food some experience when counting. Evolution for Travis is not done. In fact he has made even more progress since the after picture above. Watch for an interview in the near future.

Get the Whole Story including Nutrition and Training here

http://eatbycolor.com/?p=1477

Here is a sample from one of Travis’ initial meal plans.  Notice the change in carb content?  Not exactly  diet like is it?  Contact us to learn more.  Click the FREE Consult Here!

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Training Program from four weeks back.  This uses our highly success More and Record ensures progress from one training session to the next.  Interested in online coaching and training?  Travis is using our training app.  Contact us to learn more.  Click the FREE Consult Here!

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Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!! 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

Travis has Lost Over 20lbs and WOW, Look at the Change!

Travis has Lost Over 20lbs and WOW, Look at the Change!

 

 Travis Before and 1 Week Out

 

Travis has Lost Over 20lbs and WOW, Look at the Change! Travis started about 4 months back. Just in time for the holidays. The right approach to nutrition makes change like this possible. The right nutrition plan is just the start. Next you have to plan and prep.   Then execute. For Travis nutrition started with Eat by Color. From there it went to Eat by Color rotating carbs up and down and with them calories. Using Eat by Color meant there was not counting calories or macros reducing the stress and constant obsession with food some experience when counting. Evolution for Travis is not done. In fact he has made even more progress since the after picture above. Watch for an interview in the near future.

Get the Whole Story including Nutrition and Training here

http://eatbycolor.com/?p=1469

Here is a sample from one of Travis’ initial meal plans.  Notice the change in carb content?  Not exactly  diet like is it?  Contact us to learn more.  Click the FREE Consult Here!

Screen Shot 2016-04-12 at 9.34.44 PM

 

Training Program from four weeks back.  This uses our highly success More and Record ensures progress from one training session to the next.  Interested in online coaching and training?  Travis is using our training app.  Contact us to learn more.  Click the FREE Consult Here!

Screen Shot 2016-04-12 at 9.38.33 PM

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!!

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor

 

 

Cheesy Chicken and Rice Recipe, Eat by Color

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Cheesy Chicken and Rice Recipe, Eat by Color

Get the recipe here

http://eatbycolor.com/?p=1464

 

Ingredients

  • 1 lb boneless skinless chicken breasts
  • 1 (10.5 oz) can cream of chicken soup or cream of mushroom
  • 1 (8 oz) box Zatarain’s Yellow Rice Mix (or your favorite yellow rice)
  • 1 cup cheddar cheese, shredded
  • 1 (15 oz) can whole kernel corn, drained

 

Optional

1 onion, diced

1 green bell pepper, diced

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  A successful week of eating means food prep is a must! Planning and prepping meals is cost effective and has the biggest impact on whether or not you stay on track. No matter how busy, crazy kids schedules, mandatory overtime or whatever… Food prep is the secret sauce to not blowing your nutrition. So what is in the puc? Crock pot cheesy chicken andrice good for 2-3 meals for 2 adults, marinated in italian dressing chicken breasts to grill, round one of eggs. More reciepes at EatbyColor.com. Want the cheesy chicken and rice recipe? Drop your addy in the comments. ‪#‎iifym‬ is no peob as you can adjust any or all ingredients. Of course ‪#‎eatbycolor‬ you have it easier as there is nothing to count.

 

Instructions

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  Place chicken in the bottom. If using the optional pepper and onion… top with diced onion and green pepper. Pour soup on top of vegetables and place lid on top of slow cooker. Note you can can use frozen chicken and many do BUT most food folks suggest using thawed chicken. So thaw your chicken or buy fresh.

Cook on low for 5-6 hours or on high for 3-4 hours.

When you get home form work or about 30 minutes before the chicken is done cook the rice. Follow the direction on the box.

When chicken is finished cooking, shred the chicken using two forks and add in cheese, corn and rice. Mix and done.

 

Crock pots make life easy. Stock up on the ingredients for your favorite crock pot foods. Don’t buy one box of rice buy a couple along with cans of soup and load the freezer with frozen chicken. Once again being prepared will go a long way to helping you reach your goals.

 

More Recipes

http://bit.ly/1VQjrqh

 

@fitworkzdekalb @eatbycolor #eatbycolor #proudlydekalb #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

Yes You Can Lose Fat While Gaining Muscle, Best Advice for Working with a Trainer, and More!

http://eatbycolor.com/?p=1451

Yes You Can Lose Fat While Gaining Muscle, Best Advice for Working with a Trainer, and More!  Yes you really can lose fat while gaining muscle and it does NOT take as much time as you think in the gym.  We just featured Emily in a post.  She has lost 12 lbs of fat while gaining 8 lbs of muscle.  The best part she still had the occasional glass or two of white or red…as well as pizza.  Plus she only spent about three hours a week exercising.  Seriously three hours a week.  That is it.  Emily follows Eat by Color and is using our affordable training app for her workouts.  Not only does she has a plan, our training app allows her to record her sets, reps, and rest.  Most importantly the app shoes her progress in each exercise….  Remember progress is very motivating.  Want to learn more about our app or what Emily is doing we would love to hear from you!

The best advice when working with a trainer.  If you feel light headed, dizzy, nauseous, etc.  STOP!  Sit!  and tell the trainer!  Sipping a Gatorade will help alleviate the nausea.  There is no working through these things and no million dollar contract for trying to.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore

 

Emily has lost 12 lbs of fat, gained 8 lbs of metabolism raising muscle and lost 7% body fat!

 

Emily has lost 12 lbs of fat, gained 8 lbs of metabolism raising muscle and lost 7% body fat! Meet Emily Cassens. Affordable access to training, acceptability, nutrition, and results! Emily has lost 12 lbs of fat, gained 8 lbs of metabolism raising muscle and lost 7% body fat. She did this in about 4 months and this included the holidays. Emily does trains ONLY 3 times a week for about an hour. Online Training Results, How Can We Help You?

Get ONLINE Training and Lifestyle Success Coaching Here

 

This is what Emily’s program looks like inside our training app.  She can see her exercises, sets, reps, and even a timer for rest between sets.  The app allows her to record her weights and reps and even tracks and graphs her progress.  The best part, if she does not know how to safely and correctly do an exercise she can play of a video of the exercise.  Since we own a gym all of the videos are shot in our club the way we would teach someone how to do them if they were standing there with us.

 

 

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Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Over 900 Videos on our Youtube Channel!!!

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore

Jon Jursich Raises Money for Hope Kids and Relentless by Lifting BIG Weights!

Jon Jursich Raises Money for Hope Kids and Relentless by Lifting BIG Weights!

 

See the video here

 

Eat by Color Elite Powerlifting client Jon Jursich nutrition, training and most importantly raising $$$ for kids for Hope Kids at Relentless. 100% of the money goes to the kids and families to cover expenses.

 

Here is a click from Jon’s facebook wall

 

“Got awesome news yesterday! I have been paired up with the awesome child I get to represent for Relentless 2016. Lydia is an awesome 4 yr old (picture below). I have been in touch with her mom Amy since this morning. Lydia is smart, pretty and loves the Cubs! I can not wait to meet Lydia and her family in a couple of weeks! Had some more donations come through and interest in sponsoring my tshirts. I’m hoping to have my first order for tshirts towards the middle of April!”

 

 

Donate Here

http://bit.ly/25J6tkL

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore

 

 

With Kelly Wilson of FitFizz with her goal oriented jewelry!-Eat by Color


 

With Kelly Wilson of FitFizz with her goal oriented jewelry!-Eat by Color  Kelly makes and sells some really cool jewelry, accessories and more for those in the weightlifting world.  Powerlifting, Cross Fit, or Physique competitors will all find something.  Better yet…. have one of those weightlifter types you need a gift for?  FitFizz has the perfect stuff.  Not a lifter but a goal setter?  Check out the PR Jar.  We picked one up and will be using it at FitWorkz.  Eat by Color the PR Jar is a killer way to smash your goals and stay motivated!

IMG_6642

 

IMG_6644

Overhead Med Ball Slams from Exercise Galore

 

 

Short Link: 

 

Description: Overhead med ball slams from Exercise Galore are a great exercise.  This is a great metabolic exercise and functional cardio exercise. The best part is you can do this at home or anywhere with a medicine ball.Hold a medicine ball overhead with both hands and stand with feet shoulder width apart. Fully extend body and reach ball as high as possible. Next slam the ball to the ground directly in front of the feet. Receive ball from the bounce and repeat.

 

Primary Muscles: Latissimus Dorsi, Serratus Anterior

Secondary Muscles: Teres Major, Triceps
Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

 

 

Follow us for daily exercise, motivation, and recipes! #EatbyColor @EatbyColor EatbyColor.com facebook.com/EatbyColor Snapchat EatbyColor

 

Over 900 Videos on our Youtube Channel!!!

Youtube.com/FitWorkzDeKalb

 

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Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!

 

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!   Once again we sit down with an athlete that we happened to have the chance to train.  Marckie’s story is one more than included the power of setting a goal, creating a plan and then executing the plan until the goal is reached.   Athletes and celebrities are high visibility people that we often think are just that good.  There is always a back story, a struggle, hard work and overcoming obstacles before they are “good.”

 

This is the second in a series of videos we are doing with athletes.  If you are reading this and thinking I am not an athlete what does this have to do with me?  Simple.  No matter what you want to accomplish in live the process is the same.  Goal, Plan, Execute, Repeat.  Expect to fail.   Accept it as part of the process.  Just keep going.  Just like Marckie did.

 

 

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Below is an excerpt from our Exercise Galore, The Beginners Guide to Weight Training

 

 

Kick Start Your Health, Wellness, and Weightloss with these Ten Simple Steps

 

There is a great deal of information in this book on exercise. Over one hundred exercises, descriptions, pictures, and videos. There are results producing training programs in the Appendix. Everything you need to reach your goals and create a lifestyle of health, wellness, and weightloss. Unfortunately, this book will do nothing for you if you do not execute. In other words you have to take action to make it happen. Action starts with a goal and reason. There is no skipping this step. Check out the action plan or steps below to jump start the process.

  1. Find Your Reason, there has to be a WHY
  2. Set a Goal and Write it Down
  3. Get a Plan, “Eat by Color”
  4. Make Sure you Can Execute the Plan for the Rest of Your Life
  5. Tell the World, Leverage the Power of Social Media
  6. Join a Group, Again Leverage the Power of Social Media
  7. Accomplish a Big Change by Slowly Adding up Small Changes
  8. Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do
  9. You Probably Don’t Need Cardio, Seriously You Don’t
  10. If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success
    1.  NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!

Raymond M. Binkowski. Exercise Galore! (Kindle Locations 203-215). Raymond M. Binkowski.

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podast is FREE on Itunes.

Follow us for daily exercise, motivation, and recipes! #EatbyColor @EatbyColor EatbyColor.com facebook.com/EatbyColor Snapchat EatbyColor

Over 900 Videos on our Youtube Channel!!!

 

D1 Athlete Bryanna Phelan Talks Collegiate Sports and More, Eat by Color!

 

 

D1 Athlete Bryanna Phelan Talks Collegiate Sports and More, Eat by Color!  So I sat down with one of our FitWorkz staff Bryanna Phelan. Bry runs our Sports Performance program for our athletes. Bry talks about life as an athlete, training, and more. Watch the video. :-)

 

After the video Bry sent the following thoughts. Athletes and parents will find the information below useful. Please read and share.

 

“This is my experience. Not that all athletes go through the same thing. However, those that are competitive and want to play collegiately, may experience the same things.

 

  • Competitive travel organizations, or at least the one I was in, push for the athletes to start thinking about college at a young age. By 14U it becomes a serious conversation.
  • For us it was, what division do you want to play in? how far from home? big or small school?
  • Then player profiles are created so that you can start promoting yourself as an athlete to the potential schools that you may want to play for.
  • That means that 13 year olds are now planning and thinking about their life after they are 18. Essentially you are telling an 8th grader to know what career path they want to take when they are 18 and older.
  • The focus is on the school you want to play for. What coaching staff you want to play for. You become the mascot, i.e a “huskie” an “eagle.” You represent that school, and stand by what it believes in.
  • Then the focus on scholarship becomes an issue. Can you go where you want to go with the coaching staff you want to play for AND get money for it? Everyone knows grades are important, and my grades were never an issue, but preparing for a future beyond playing softball at NIU was never really enforced.
  • Once you get your scholarship, or make the decision to play somewhere the talk about choosing a major becomes more important. Sure I went in as a Nursing major, but I changed my major twice after that because I realized I no longer want to be a “nurse”
  • Don’t forget that while it is okay to change your major, you are also a student athlete. That means that you have certain percentages of your degree complete each semester so that you are eligible to play. That means time is not quite on your side if you are undecided.
  • For me, I chose to try out business. After 3 semesters, and a quickly declining GPA, I had to make another major decision. At this point, I was going into my sophomore season and had minimal time to consider where I saw myself after college. I chose Kinesiology because I knew that it was a field that interested me and I also had to have enough of the academics completed so that I was eligible to play.
  • Life is always laid out for you when you’re an athlete, everything is scheduled. Practices, games, meetings, lifting, everything. It’s all you really know. When that schedule is gone, the ‘real world’ is all that’s left. Something we never really had time to experience.
  • Being a collegiate athlete is an excellent decision, but there should be more focus on life after, and career fields. Granted, no one really knows what they want to do for the rest of their life, but finding a general interest can help immensely.
  • High school is a great time to feel out jobs/careers and shadow/research/talk to people who may be in the field you like

 

These are just some of the things that mull around in my mind months after graduating. only my opinions and life experiences. not to be taken as the end all be all every athlete experiences this sort of thing. ”

 

 

 

 

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

DB Reverse Fly Exercise Galore

 

DB Reverse Fly Exercise Galore

 

 

Short Link: http://bit.ly/1MEbcMW

 

Description: Stand with knees slightly bent and hips bent so that torso is slightly above parallel to the ground. Hold dumbbells below shoulder with palms facing each other and a slight bend in the elbows. Squeeze shoulder blades together to extend arms out to shoulder height then slowly return to starting position.

Screen Shot 2016-03-24 at 6.43.45 AM

Primary Muscles: Posterior Deltoid,

Learn over 100 other exercises? Check out Exercise Galore!

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Deadlifts, the Exercise We See Done WRONG the Most and How to Do Them Right

Deadlifts, the Exercise We See Done WRONG the Most and How to Do Them Right

 

 

Deadlifts, the exercise we see done WRONG the most and how to do them right. We see deadlifts done wrong all the time. We see them done wrong in our own club and even worse by internet coaches and gurus.

 

Deadlifts are a great whole body lift. You will burn a ton of calories doing them and build some of the largest muscles of the human body. As long as you do them right you will experience all of the benefits with out injury.

 

The deadlift is not really complicated as long as you keep a few things in mind.

 

  • Make sure your shoulders are inline or behind the bar, NEVER in front of the bar.
  • When you start the lift push through your heels. Many mistakenly initiate the lift with their back, this is wrong.
  • The glutes and hamstrings should initiate the lift, think pull back as you lift as long as there is enough weight on the bar you will not fall back.
  • Don’t be afraid of skinning your shins! Wear pants or socks. Trying to keep the bar from traveling up your shins is a sure way to let the bar get in front of your shoulder, your back to round both open the door to injury.
  • Skip the high rep sets or max reps per unit of time. High reps mean fatigue and fatigue means a break down in safe lifting mechanics. This is a recipe for disaster for both the newbie as well as experienced lifter.
  • Don’t use straps. If you start off using straps your grip will never be adequate to hang on to big weights. The only way your grip strength is going to be improve is by pulling with out straps.

 

Want to learn to deadlift along with over 100 other exercises? Check out Exercise Galore!

 

 

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

Great Eat by Color Way to Get Healthy Fats, Anti Inflammatory Foods and More!

Great Eat by Color Way to Get Healthy Fats, Anti Inflammatory Foods and More!

Great Eat by Color Way to Get Healthy Fats, Anti Inflammatory Foods and More! A great place to shop for healthy fats is in your local grocery store. We hit our local Hyvee and met with Registered Dietician Lisa and did a walk through the bulk area. We focused on bulk nuts and seeds which are a great source of healthy fats.

 

Why are healthy fats important?

  • Anit Flammatory, they can contribute to reduced inflammation
  • Cholesterol, they can lower bad cholesterol and total cholesterol while increasing good cholesterol
  • High in Fiber, fiber keeps us regular, aids in healthy cholesterol levels, and keeps us full longer
  • Hormones, fat plays a role in the production of all hormones

 

Where can you find them?

  • Nuts, especially walnuts
  • Oils, Olive Flax
  • Seeds, Flax Seed
  • Meal, Flax Meal
  • Fish, Cold Water Fish like Salmon or Albacore Tuna
  • Capsules, Fish Oil, EPA/DHA

 

How do you use them?

  • Nuts and seeds can be used as a snack, on salad or oatmeal
  • Oils on salads, vegetables, and even in protein shakes
  • Capsules taken as part of your daily routine
  • Fish as a great alternative to the same old chicken and beef

 

The cool thing about the bulk section. You can mix and match nuts and seeds to make your own healthy fat trail mix. Almost every grocery store has them. So if on the road or with kids for travel sports you can hit the grocery store and make some healthy trail mix. Plus this is totally weather proof. High heat and extreme cold will not ruin this healthy fat snack.

 

 

So what do you do for nutrition? Have questions or want to learn more? The simplest thing approach to nutrition is Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

 

Here is Tim showing Lisa some Ninja tricks on our training app which Lisa is currently using.  Yes we offer online digital training around the world.  Contact us to learn more!  Click FREE consult at the link and we will be happy to talk to you.

Lisa App

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting @hyvee #healthyfats #walnuts

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

Michael Krause Down 8 lbs in 4 weeks on Eat by Color, Down 62 lbs total!

Michael Krause Down 8 lbs in 4 weeks on Eat by Color, Down 62 lbs total!  So Mike contacted us looking for some help.  He had reached a high weight of over 315 lbs and also was diagnosed as a type II diabetic.  When we started working with Mike he was doing mostly cardio and very little weight lifting.  On his own in about 9 months he lost 53 lbs.  Nothing to be disappointed in.  The disappointment was that he had plateaued at around 260 lbs.

This is where we started helping Mike and in the last 4 weeks he has lost 8 lbs.  This is the first time he has been under 260 lbs since 1987…almost 30 years!

Mike’s story gets better.  He just had blood work done.  His A1C is improved, his total cholesterol improved, his bad cholesterol went down, and his good cholesterol went up.  Though is is doing much less cardio than he was before he just ran his best 5K time ever.  He said he was shooting for 34 minutes or better and clicked off just over 31 minutes.  That is right he is running less and turning better times!

Mike says he has settled into a routine and does not focus too much on food or worry about how food will impact his diabetes because he is naturally gravitating toward better food choices.  His family has even begun to eat better.  He and his wife plan their meals a week in advance and then shop on Friday.  The result is they are eating out much less too.

So what do you do for nutrition? Are you interested in making a change like Mike?  The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our YouTube Channel!!!

Youtube.com/FitWorkzDeKalb

 

 

Best Way to Shrink Your Fat Cells, Calories and Your Last Diet Ever! Eat by Color

Best Way to Shrink Your Fat Cells, Calories and Your Last Diet Ever! Eat by Color

 

 

 

Best Way to Shrink Your Fat Cells, Calories and Your Last Diet Ever! Eat by Color! Fat Cells. Once you have them you have them. The only way to get rid of them is surgery. What you can do is make them smaller. Check out the video above a great analogy. Fat cells are like a zip lock back. If you blow the bag up and zip it shut it is larger than if you let all the air out. In both cases you have the bag but they are different sizes. Now the air is like fat or energy and the bag your fat cell. If you are at a caloric deficit (from nutrition and exercise) you can let the air (energy) from the fat cells making them smaller. The bag (fat cell is still there) but is deflated and much smaller.

Calories

Calories are a measure of energy. This is true. The impact calories from different macronutrients has to be taken into account especially for those not super shredded, ripped, or about to get on the bodybuilding stage.   If you have a higher body fat percentage insulin does not work as well as if you were lean. As a result, you may be more likely to store extra calories or more specifically calories that dramatically raise insulin like those found in simple carbs as fat.   So where the calories come from matters for the average person.

The next thing to keep in mind is will power. Let’s be honest if you open that bag of cookies, box of pop tarts, or any other high simple carb and fat food you are not going to stop at one or two. Highly motivated physique competitors getting on stage in the near future are the exception here….they have the motivation to say no after a reasonable serving. The rest of us forget it. This is the second reason where the calories come from matters.

Diets and magazines.

Remember the last diet you will ever be on is the one you can do forever. In reality this means it is not a diet but a lifestyle. People find Eat by Color so powerful and life changing for this reason.   With Eat by Color they drop pounds and inches and most importantly they can Eat by Color for the rest of their life.   If a diet promises a 20 lb. loss in 6 weeks… you have to ask if you can keep that weight off. If not it is a diet and it will not work.

Magazines, we have three of the same magazine, different issues, each with a cover story about the last diet you will ever be on. So basically each month for three months in a row they had a story on the last, best, or only diet you will ever need. If that was true the diet story would not have changed. J

 

So what do you do for nutrition? The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

Follow us for daily exercise, motivation, and recipes!

Over 900 Videos on our YouTube Channel!!!

Youtube.com/FitWorkzDeKalb

 

Eat by Color Bikini Transformation Dylan H.

Dylan Hornoff 15 weeks Eat by Color

 

 

Eat by Color Bikini Transformation Dylan H.

 

Click for a FREE consult to learn more.

 

Here is another story of one of our clients making her goals happen. Eat by Color Bikini transformation of Dylan H.  Eat by Color bikini prep to look awesome in a bikini.  Taking it a step further look get on stage in a bikini competition.  That is what Dylan came to us looking to accomplish.  The after pic is of Dylan at about the half way to her goal. Since she is competing in a contest we have a firm date that she needs to be transformed by. Right now she is half way to her goal and event date. We will update with her final pics when she is done.

 

Exercise was already a part of the daily routine for Dylan. We just needed to make it the right exercise for her goal.

 

Once again Nutrition is paramount to making change. Dylan was already eating healthy. There is a difference between just eating healthy and eating healthy to lose fat.   We took what she was already doing well with food and made it better with the goal of getting lean.  So what do you do for nutrition? The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

 

Here is one of Dylan’s leg training days.

 

Screen Shot 2016-03-15 at 6.39.10 AM

 

 

http://eatbycolor.com/?p=1399

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #girlswholift #fitdad #fitkid #SSMF #fitmom #girlswholift #nocardio

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Youtube.com/fitworkzdekalb

 

 

Secret to Saying Good-bye to that Muffin Top Forever

Paula

 

Check out one of our clients above. She is in over the age of 50. Minimal cardio.

Secret to Saying Good-bye to that Muffin Top Forever.  If you have ever struggled with a chubby mid section you have no doubt sought a solution.   The internet is the first place to go looking for the solution. Most of the solutions involved training the midsection. Now there is nothing wrong with training the midsection. In fact we are going to give you some exercises and a program below. The secret to a tight, firm midsection with out muffin top is not to be found with training abs. The bottom line is that more direct ab work is not going to get rid of the muffin top. The secret and solution lies in nutrition.

 

You can train your abs all you want but you are never going to see them if you do not address your food.   That muffin top is not going to budge either. Keep in mind nutrition is important, not a diet. Diets do not work long term.   A diet might get you short term results but if you want the muffin top gone forever you do not need a diet. Plus let’s be honest you have already tried diets and well, still have a muffin top or you would not be reading this. Don’t worry I have been there too.

 

So what do you do for nutrition? The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

 

 

Here is one of the core programs our clients have had great success with, after they get nutrition right. Remember Nutrition has to come first!

 

Screen Shot 2016-03-14 at 1.50.04 PM

 

 

How the program works. Do one set of 20 of bicycles, 20 crunches, 20 toe touch crunches, etc. When you get to the plank hold the plank for 20 seconds. Then rest a minute (60 seconds) and repeat for two more sets. Done!  See images below.

 

bicycles1 bicycles2 crunch1 crunch2 toetouches1toetouches1russiantwist1
russiantwist2

plank

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Youtube.com/FitWorkzDeKalb

 

Eat by Color Homemade Burgers with Farm Fresh Eggs

Eat by Color Homemade Burgers with Farm Fresh Eggs

Eat by Color Burgers 

 

So this week I was invited to speak to a KNPE class at NIU.  Very cool chance to share with the next group of young minds in our industry.  To my surprise the professor brought me a dozen farm fresh eggs for speaking.  Totally unnecessary but very much appreciated.  Farm fresh eggs are the bomb!  Taste and texture is much better than commercially produced.  Plus there is the extra health benefits of them.  I used a couple in burgers grilled last night.  And will be sharing some more great egg recipes with them this week.  Thanks Gail!

 

2 lbs of ground sirloin

2 eggs

1/2 cup of oatmeal

2 TBS of soy sauce

1 TBS of Perfect Pinch Garlic and Herb

2 TBS parmesan cheese

 

As a side I grilled some spinach in foil with olive oil and some sweet peppers (wash and put right on the grill.)

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting #weighttraining #liftheavy

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

Youtube.com/fitworkzdekalb

How to Kettlebell Pistol Shoulder Press Exercise Galore.

 

 

Kettlebell Pistol Shoulder Press

Short Link: http://bit.ly/1MFldti

 

Description: How to Kettlebell Pistol Shoulder Press Exercise Galore.  Stand with feet shoulder width apart and hold kettlebells of equal weight in each hand with palms facing forward and elbows and shoulders at 90 ° angles. Slowly extend arms until they are straight above the shoulders, then lower back to starting position maintaining a straight back throughout the movement.

 

Primary Muscles: Anterior Deltoid
 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting #weighttraining #liftheavy

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

Eat by Color Transformation Nikki W.

 

Before and After back Before and After front Before and After left side Before and After right side

Eat by Color Transformation Nikki W.

 

 

Here is another no cardio Eat by Color Transformation of Nikki W. Nikki worked with us for 4 months. She did NO cardio. Her workouts were heavy on weight training both free weights and machines. She trained ONLY a few hours a week. Check out a screen shot of one or her programs below. With the right training and nutrition anything is possible. Are you ready for change?

 

Screen Shot 2016-03-07 at 10.52.46 AM

 

Are your goals important to you ?  Are you frustrated having put in consistent effort with little to show for it?  We can help and would love to hear from you.  You do not have to be in our market we offer online training and coaching.

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

 

Beef Sirloin Roast Eat by Color

Beef Sirloin Roast Eat by Color

 

 

 

One the biggest obstacles to eating right is planning ahead and being prepared.  There are a few tricks that make this easier.  Crock-pots and even grocery store rotisserie chickens are a couple.  But so is getting a sirloin roast.  You can bake for dinner one night, if you have kids set the oven put the beef in and let it back.  There are usually a ton of leftovers that are great for wraps, sandwiches (yes you can have bread) and even steaks.  Pair or combine with sides to meat your macros if you are so inclined.  Eat by Color folks just match the colors from you plan.

 

Interested in more great recipes?  Check out EatbyColor.com!

 

More Recipes

http://bit.ly/1VQjrqh

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

Alternating Kettle Bell Rows Exercise Galore

 

 

Alternating Kettle Bell Rows

 

Watch the Video at this Short Link: http://bit.ly/1UTJ9KL

Screen Shot 2016-03-03 at 7.41.48 AM Screen Shot 2016-03-03 at 7.41.57 AM

Description: Alternating Kettle Bell Rows Exercise Galore are a great kettle bell back exercise. Begin standing with a slight bend in the knees, bent over at the hips to about 45 ° with the back straight and head up. Hold a barbell with palms facing the legs and arms completely extended from the shoulders. Lift barbell to chest height while squeezing the shoulder blades together, then slowly return to starting position.

 

Primary Muscles: Latissimus Dorsi, Trapezius

Secondary Muscles: Rhomboids, Posterior Deltoid, Biceps

Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

http://amzn.to/1PV3E57

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

Mom’s Secret Losing Weight While Balancing Family, Career, and School with Eat by Color.

 

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Mom’s Secret Losing Weight While Balancing Family, Career, and School with Eat by Color.  Like most Molly watched family and career take the front seat while not that she did not make herself a priority she did.  She was exercising 5-6 days per week and trying to eat healthy before Eat by Color.  Even though she was putting forth the effort almost every day of the week, the weight still found a way to creep on a few pounds at a time.   Effort with out results is very frustrating.

Molly found success with Eat by Color.  She only exercises 3 days a week most weeks now, which is great because she has added full time student to being a mom, wife, and ER nurse.  With Eat by Color she is no longer hungry and is eating more than she used to.  Gone is the guilt from eating something “unhealthy”, she even had french fries with out feeling guilty.  Guilt from eating is not the only thing she has said goodbye too.  She has also quit doing cardio…  Her result.  Well check out the pics above and below.

With Eat by Color Molly is eating more, training less, doing no cardio and seeing BIG results!

Great job Molly!

Want to train and Eat by Color like Molly?  Click here!

 

molly before and after copy

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #girlswholift #fitdad #fitkid #SSMF #fitmom #girlswholift #nocardio

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Training triceps for Gainz Exercise Galore.

 

Training Triceps for Gainz Exercise Galore

 

Training triceps for Gainz Exercise Galore.  The triceps make up two thirds of the upper arm.  Those looking for bigger arms or to tighten up the back of the arm need to put time in training them.  One mistake we see people often make is using tricep kickbacks as their main tricep exercise.  The problem is that you are limited by how heavy of a weight you can hold while keeping your arm in place.  This forces the use of a weight dictated by the shoulder or back and not the tricep that you are training. Remember if you are trying to train triceps you need to make that muscle the prime mover and priority.

 

There is a better way.  A much better way. We have seen great success with a heavy press (dumbbell parallel press, floor press, close grip bench press, etc if you need more check out our Exercise Galore Book available on Amazon), some type of elbow extension on a cable column machine (rope, vbar, straight bar again if you need more check out our Exercise Galore Book available on Amazon) and dips.

 

We shot 4 videos to demonstrate.  Check them out here at #EatbyColor or on EatbyColor.com.

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer.  He has lost over 60 pounds and kept it off for over 15 years.  He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.  Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Transformation Tuesday Brittany No Cardio Weightloss with Eat by Color

Transformation Tuesday

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Check out  this Transformation Tuesday client Brittany.  Brittany was a D1 college athlete.  She always trained and decent but never had that lean and toned look she wanted.  These pics are the before and after on Eat by Color.  She crushed it and here is the best part.  She did no cardio, in fact that was the first thing we eliminated when she signed up to work with us.  Her transformation took place in just under 4 months.  Interest in change your self click cut and paste the short link below.

 

http://bit.ly/1VBzB6X

 

#transformation #transformationtuesday @fitworkzdekalb @eatbycolor #eatbycolor #iifym #girlswholift #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer.  He has lost over 60 pounds and kept it off for over 15 years.  He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.  Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Suspension Trainer Single Leg Squat

 

 

 

Suspension Trainer Single Leg Squat

Short Link: http://bit.ly/1KwBDhu

Description: Suspension trainer single leg squat, TRX single squats, or TRX Pistol squats are all the same thing.  If you train at home consider getting a suspension trainer as there an are infinite number of exercise you can do on them. Hold a Suspension Trainer handle in each hand and face the anchor point while leaning back slightly. With arms slightly bent and back straight, lift one leg off of the ground and bend the knee of standing leg to lower body. Push hips backward and get glutes as close to the floor as possible. Return to starting position by extending hip and knee slowly.

Primary Muscle: Gluteus Maximus, Quadriceps, Hip Adductors Secondary Muscles: Hamstrings, Gluteus Medius

 

 

Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

 

http://amzn.to/1PV3E57

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

 

Inverted Rows Exercise Galore

Inverted Rows Exercise Galore

 

 

Inverted Rows Exercise Galore

 

 

Short Link: http://bit.ly/1MEcx6z

Description: Inverted Rows Exercise Galore, a great back exercise that can be done at home.  Lie beneath a fixed straight bar and grasp with arms straight and palms facing toward the feet. While keeping body and back straight, pull the body to the bar, then slowly return to starting position by extending arms.

 

Primary Muscles: Latissimus Dorsi, Trapezius Secondary Muscles: Rhomboids, Posterior Deltoid, Biceps
Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

http://amzn.to/1PV3E57

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer.  He has lost over 60 pounds and kept it off for over 15 years.  He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss.  Plus the Get Fit and Live Healthy podcast.

Follow us for daily exercise, motivation, and recipes!

Over 900 Videos on our Youtube Channel!!!  

 

DB Step-Ups from Exercise Galore

 

DB Step-Ups

DB Step-Ups are a great exercise for the lower body. They help bring balance back to the knee joint (great for runners suffering runners knee) and can even be done at home with dumbells and a step.

Short Link: http://bit.ly/1Lk3J2r

Description: Stand with a dumbbell in each hand at the sides of the body with palms facing the body. Step onto a box with one foot by extending hip and knee and bringing second leg up to the bench. Step down by leading with the first foot, then alternate to begin with opposite leg.

Primary Muscle: Gluteus Maximus, Quadriceps Secondary Muscles: Hamstrings, Gluteus Medius

 

Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

 

http://amzn.to/1PV3E57

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

DB Step-Ups

Cable Reverse Fly from Exercise Galore!

 

Cable Reverse Fly from Exercise Galore!

 

 

 

Description: Cable reverse fly from Exercise Galore.  Begin with cables in low-pulley position and hold a handle in each hand while facing the cable machine. With palms facing each other and arms straight, pull handles apart to the sides of the body for seven repetitions. Bend at the waist keeping glutes tight.

 

Primary Muscles: Posterior Deltoid

 

Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

 

http://amzn.to/1PV3E57

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Suspension Trainer Triceps Extension

 

Suspension Trainer Triceps Extension

 

Short Link: http://bit.ly/NFFonV

 

Description: Suspension Trainer Triceps Extension. Start by holding a Suspension Trainer handle in each hand with palms facing the floor and face away from the anchor point. With feet together begin with arms extended 90 ° at the shoulder joint. Without moving the upper arm, bend at the elbows as far as possible, then slowly extend arms back to starting position so arms are once again straight.

 

Primary Muscles: Triceps
 

Every you need is in Exercise Galore.  Weights, cardio, warm ups, core programs and more!

 

http://amzn.to/1PV3E57

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Joints Hurt, Weights Painful, Make Pain Go Away with this!

 

Joints Hurt, Weights Painful, Make Pain Go Away with this!

At some point all of us experience joint pain. That nagging shoulder pain, the ache in the knees on the stairs, or the cranky back when got to get up in the morning. It happens. It is part of life. Whether from too much exercise, not enough exercise or just plain old aging, at some point the joints hurt. None of us are immune.  Here are some things you can do to reduce joint pain.

So what can you do about it? More than you think.

Proactive things you can start doing right now. First, your shoes. Every two to four months toss your shoes out. Don’t keep them to mow the lawn, wash the car, run errands, clean the house or anything else. The material of the shoe between your foot and the ground often breaks down. The result your knee no longer tracks in straight line and your knees hurt. Think of a door hinge trying to open and close at an angle. News shoes are cheaper than new knees AND being pain free means you are going to enjoy life more.

Exercise will go a long way to preventing joint pain. It has to be the right exercise. What does that mean? Well you do not want your exercise to be very one dimensional. This creates an imbalance about your joints and with it pain. Here is a cool example to demonstrate imbalance. We use it all the time. Put an egg in the palm of your hand and stand over the sink. Squeeze as hard as you can. Nothing happens the egg does not break. Now move the egg slightly out of your palm and repeat. Crack!

Joints of the human body are no different. One dimensional training is like moving the egg from the palm of your hand. What is one dimensional training? Too much pushing in one direction and not pulling in the opposite direction is one dimensional and can in time lead to joint pain. Every hear someone say they can not bench press anymore because of their shoulders? Want to guess what probably contributed to the shoulder issues? Too much one dimensional, pushing over and over with very little pulling in the opposite direction. If you are looking for a library of exercises check out our Exercise Galore. It will give you exercise ideas so you do not train one dimensionally and show you how to safely do them. For every push exercise there should be a pull exercise, that means balance in your training and for your joints.

What about supplements for joint pain? Do they work? Yes. The key is taking a quality product in the right amounts. There are four key ingredients to look for all in one product for healthy joints. Glucosamine, Chondroitin, MSM and Hyaluronic Acid should ideally be in one product. This saves money and each offers its own joint health benefit.

Food that may help ease joint pain. Omega 3 fats and foods rich in them. Things like cold water fish, olive oil, flax oil, and even walnuts. Google omega 3 foods and eat more of those you like. Sugar free instant gelatin. No joke, gelatin. Our competitive clients and athletes have used this for years. Does gelatin really work? Is it just placebo? Maybe a combination but most report a positive result and less joint pain. If it is all in the head and just placebo, who cares a box of instant sugar free jello is like $0.50. The price is right to give it a shot.

Every you need is in Exercise Galore. Weights, cardio, warm ups, core programs and more!

http://amzn.to/1PV3E57

@fitworkzdekalb @eatbycolor #eatbycolor

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.
Follow us for daily exercise, motivation, and recipes!  Over 900 training, nutrition, and supplement videos right here!

 

 

How to do Cable Crossover from Exercise Galore

How to do Cable Crossover from Exercise Galore – Eat By Color

Cable Crossover

Short Link: http://bit.ly/1I3cGby

Description: Begin with cables set at shoulder height position. Hold a handle in each hand while facing away from the cable machine with a split stance. Step away from the machine so arms are straight out to sides with slight bend in elbow. Decrease distance between hands (like doing a bear hug). Slowly allow arms to return to starting position at sides.

Primary Muscles: Pectoralis Major
Every you need is in Exercise Galore. Weights, cardio, warm ups, core programs and more!

http://amzn.to/1PV3E57

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.
Follow us for daily exercise, motivation, and recipes!

Don’t be Duped by Supplement Ads, Train Less for Faster Gains, and Food Addiction

 

Don’t be Duped by Supplement Ads, Train Less for Faster Gains, and Food Addiction

 

 

Supplement companies dupe customers into buying their products. A client makes more gains by training less (second client in a few weeks to report this), and food addiction.

 

So today I got an email from a client we train online. She is absolutely rocking it progress wise. She is middle age and looks easily a decade younger than she is. Her email included a recipe for a protein shake. The recipe supposedly turned the signal on in your cells to burn fat, fights hunger, raises metabolism and a ton of other stuff. The recipe is really an extremely well written advertisement written to market a protein powder. The problem is that to most it looks like nothing more than a great recipe. This is one way that the supplement industry dupes people to buying their products. Be aware of what you are reading. If it promises the world and seems to good to be true it likely isn’t.

 

Twice in the last few week’s clients have reported making better progress even though they are training less. Yes you read that correctly. Clients are training less and making major progress. This is all too common. Enough of the right exercise produces awesome results. Too much of the right exercise can often be too much and slow your progress. How much is enough? Many find 2-3 hours a week of exercise perfect if it is spent 70% on weights and 30% High Intensity Interval Cardio.

 

Food addiction is real. Here is why. When some foods are consumed dopamine, the feel good chemical in the brain, is increased. Take chocolate, many crave chocolate when they are down in the dumps. Why? Dopamine. Same thing with many foods, especially those higher in simple carbs and fats, we crave them because they make us feel good. This is why in Eat by Color I wrote that food is the most addictive drug on the planet and a fiver year old can manipulate it in the kitchen. If you really crave something, like chocolate have it. Research indicates that trying satisfy the craving with something else will not work. That is a major take home point. It is better to have a piece of chocolate then have something to curb the craving only to have the chocolate anyways.

 

Would love your comments, questions and feed back! Post below and share.

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

In media…  in other words FREE Stuff!

 

Facebook @EatbyColor #EatbyColor Periscope Snap Chat EatbyColor over 900 videos

 

FREE Stuff to Help You Reach Your Goals! Have a ? ask !!!

 

FREE Stuff to Help You Reach Your Goals! Have a ? ask !!! ???????

I had conversations with a client and the executive director of the Egyptian Theatre where we promote our contests every year. Each conversation led to what is new and what is my Team working on. I rattled off the things we are working on…most of them are free. To which I got the same response… Are you making sure people know about those things? Many could really use the info to lose weight or get in shape, especially because they are FREE!

So what do we have going on and where can you find out more?

FREE Recipes, Consult and More!

Youtube

There are over 700 training and nutrition videos on our YouTube channel they’re absolutely Everything from how to use an exercise with a landmine, what is a land mine check out the videos, it is a functional training implement of which we have for our club. The videos will show you what it is we show you how to use it. Suspension trainers like those by TRX and Lifeline. Those tow strap looking things. You can do an infinite number of exercises on them. Once again there are many videos on our channel explaining what to do with them and how to correctly do it.

Learn the same learn dynamic warm-ups we use with our training clients and collegiate athletes. Have questions about cardio and the right or only way to do cardio? Great there are videos discussing the only way to do cardio to maximize your results. It is FREE to Subscribe to our Youtube Channel so you never miss a video and a chance to reach your goals faster.

Instagram

Daily there are videos being posted on my Instagram. These include recipes, motivation and exercise videos. The most asked question is “do you have any Eat by Color recipes?” Yes! I cook almost every day. Every day while I cook I am shooting video, taking pics, and writing the recipe and sharing it on Instagram. All you have to do is scan my Instagram for tons of great recipes. Plus almost every day I am sharing a how to exercise video. FREE!
PodCast

So a number of people reached out to me on social media. Which hey by the way if you have a question ask on social media. Post on my wall on facebook or Instagram or message me. I will answer it and it is FREE. At any rate I was asked a few times about doing a Podcast so people could take our videos and audio program with them on the go. Guess what we have over hundreds of Podcasts on Itunes and they too are FREE!

Periscope

I am on the free app called Periscope everyday. It is an app that streams live video where you can ask questions and make comments. It is kind of like reality TV on your cell phone. We answer questions about health, wellness, and weightloss on there everyday. Best part. It is FREE! Get Periscope and check out our shows and ask your questions.

Snap Chat

Follow on the app Snap Chat @EatbyColor. Quick pics and videos with tips, tricks and hacks to help you reach your goals faster. Plus once again, totally interactive so if you have a question….send it over via the Chat option!
So there you go.  Free Training Tips, Exercise Instruction, Recipes, Nutrition Advice, and Your Questions Answered. Free tools and info to help you reach your goals faster. FREE Stuff to Help You Reach Your Goals! Have a ? ask !!! ??????? I can not stress this enough. Thanks to technology it is really easy to contact anyone. If you want some FREE Stuff to Help You Reach Your Goals and you Have a ? ASK!!! You can find me at social media see links below. Your questions get answered for FREE and will show up in a video in the future.

 

Exercise Galore, The Beginner’s Guide to Weight Training

OK so this one is not exactly FREE.  You have to buy the book and it is best read on Kindle as it was written to be totally interactive accessing hundreds of exercise videos on our youtube channel.  What is FREE are the Built for Your Training Programs, Instructions to Build Your Own Workouts, Cardio Programs, Warm Ups and More.  As I write this the book is being discussed in an exercise science class at Syracuse University and has been added a suggested or required text by a number college professors.  The book review sums up exactly why this book happened, it solves most exercise questions and problems all of us have.  Get Exercise Galore Now!  

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.
In media
Facebook @EatbyColor #EatbyColor Periscope Snap Chat EatbyColor over 900 videos

Keep it Convenient, Execute, and don’t Waste Time with the Boogeyman

 

 

Keep it Convenient, Execute, and don’t Waste Time with the Boogeyman

Is the boogeyman part of your process or attempted process to lose weight, get
in shape, or accomplish anything else for that matter? The boogeyman represents that thing that steals time and energy from you. The boogeyman stands in the way of conveniently executing your plan to reach your health, wellness, and weightloss goals. So the boogie man in the
world of health wellness fitness nutrition this came up no less than two times in the last three hours right here in my club. The boogeyman represents the giant maybe, or what if, or this bad thing can happen.

Take organic foods. Let’s say we draw a link in the sand. On one side we have organic the other not organic. If the organic food next to the line any better than non-organic food just on the other side of the line? I mean how different are they? Boogeyman. Don’t get hung up on the small stuff like this organic that much better. The reality is we do not know. I’m not saying that processed food is as good as whole naturally occurring through I don’t want to get into that aspect but what I am saying is if all of the things that are supposedly that bad where are all the overwhelmingly sick people? We just don’t see them statistically speaking. If non-organic food was that bad there would be a huge numbers of people that eat XYZ not organic food gets this disease we don’t see it.
The boogeyman here is stealing time and energy for a debate or worry over organic food. Energy and time that can be spent executing plans and working toward goals. Energy and time focusing on all these possible what ifs and maybes and everything else

Energy and time is better spent focusing on what you do know. Eat small meals throughout the day. Make sure you have protein at every meal and don’t exclude entire food groups. For example, the complete elimination of carbs and fat from your diet. You need some carbs for training and fat is the back bone of every hormone in the body. If you can only get four meals a day, great. Don’t worry about not getting the 5 or 6 meals in. Again don’t fear the boogeyman.

Prepackaged foods versus doing it yourself. Here the boogeyman is worrying over not prepping your own food. Let’s say you are on the go and have a crazy busy life. Congrats you are normal. We all think our lives are hectic. Some will stress over not having the perfect food for on the go. This came up in discussion with my training staff this week. A person chooses to buy prepackaged vegetables instead of buying, washing, cutting, and repackaging them. Sweating which is better becomes the boogeyman instead of just executing. Get what is convenient and make it happen. Convenient means you will execute.

Same discussion covered oatmeal. Individual packets or the big container of quick oats. It is cheaper to buy the big container AND you can control what goes in it the oatmeal…huge for the IIFYM or flexible dieting crowd. The packets though portable often have tons of sugar in them. If you get the individual plain oatmeal packets and they are convenient and allow you to execute, go with them. Don’t sweat the boogeyman and give time and energy to a debate of which is better. Make it convenient and execute.

Would love your comments, questions and feed back! Post below and share.

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

In media

Facebook @EatbyColor #EatbyColor Periscope Snap Chat EatbyColor over 900 videos