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.
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.
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.
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!
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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%.
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!
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.
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….
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.
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…
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
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.
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.
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?
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.
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.
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.
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.
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.
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.
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.
Buy the ones you like the taste of and will eat.
Look for higher fiber and protein.
Be wary of the high mostly carb bars.
Don’t sweat the fat in them.
Things we like
They are portable.
Bars offer convenience which means you can make them fit your lifestyle.
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.
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.
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.
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.
Check out the major improvement Deanna made. Look at her skinny jeans!
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.
Train legs like Deanna. here is a sample leg workout from her training program.
Deanna’s changes in black and white going back to the start December 31, 2016.
Change in pictures. Note the abs in the pic on the left!
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.
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.
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 Amazonthere 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.
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.
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.
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
NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!
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!
Here is a look at part of Britt’s first workout the day after Christmas.
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!
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.
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.
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.
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.
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.
Booze, Beer, Wine and How they Fit in Your Diet or Macros!
https://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!
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.
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.
Deanna Is Crushing it Even Though the Scale has ONLY changed 10 lbs!
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!”
Check out a sample of her training and nutrition programs below as well….
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.
Travis has Lost Over 20lbs and WOW, Look at the Change!
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
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!
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!
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.
Travis has Lost Over 20lbs and WOW, Look at the Change!
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
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!
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!
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.
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.
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!
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.
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?
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.
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.
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!”
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.
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!
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.
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
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.
Below is an excerpt from our Exercise Galore, The Beginners Guide to Weight Training
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.
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
NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!
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
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. ”
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!
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.
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!
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.
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!
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.
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.
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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.
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.
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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.
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.
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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.
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.
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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!
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.
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.
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Eat by Color Homemade Burgers with Farm Fresh Eggs
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.)
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.
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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.
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.
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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?
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.
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.
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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!
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.
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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.
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.
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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!
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.
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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.
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.
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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.
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.
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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.
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.
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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!
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.
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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.
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.
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.
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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!
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.
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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!
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.
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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!
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!
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!
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.
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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.
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?
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 videoswill 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 YoutubeChannel so you never miss a video and a chance to reach your goals faster.
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!
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.
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!
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
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.
WHO study says you will get cancer from eating meat. WHO Study Says You will Get Cancer from Eating Meat. Is this even remotely true? Is their data right? Is there even data? Check the vid and find out!
Hi Protein waffle cakes. Kids love these. Combine some regular pancake mix with and egg and protein powder. Better yet make a few dozen and freeze them to eat later. This is not only less expensive but you can control what is in your kids breakfast. Simple take from the freezer, drop in the toaster and eat.
Ingredients:
2-4 Scoops of Protein Powder
1 Egg
1/2-1 Cup of Pancake Mix
8-12 oz Water
Combine all ingredients in gravy or protein shaker. The blender bottle works fabulous for this. A thick consistency is desired. Pour into waffle iron and Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Foldit Left Over Chicken and Pepper Pizza. There are some many variations of high protein pizza using Foldit’s and Flat outs. This is just one more using left over crock pot chicken and peppers.
Ingredients:
Left Over Chicken
4 Foldits
Left Over Multi Color Peppers (saute until soft if you don’t have left overs)
1 Bag of Cheddar and Mozzarella Cheese
Preheat oven to 320-350F. Place Foldit on pizza stone. Stop with left over chicken, peppers and cheese. Cook for 10-15 minutes. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Double potato egg bake with two types of potatoes, onions, and peppers. Egg bakes are a great way to make breakfast for a few day via leftovers at one time. Great to do on Saturday or Sunday morning.
Ingredients:
13 Eggs
1 Red Pepper
1 Vidalia Onion
2 TBS Butter
8 oz Sweet Potato
6 oz Fingerling Potatoes
1 Cup of Cheddar Cheese
Crack eggs and put in mixing bowl. Whip or mix the eggs…same thing you would do if making scrambled eggs. Wash, core, remove seeds, slice, and dice the pepper. Saute pepper and onion in 1 TBS of butter. Wash all potatoes, microwave potatoes. Slice potatoes in thin strips. Coat oven safe baking dish or cast iron frying pan. Layer the potato slices on the bottom of the pan. Place onions and peppers on top of the potatoes. Pour eggs on top. Top with cheese. Back at 350F for 25-35 minutes. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Crock pots make life easy. Load up your meat, vegetables, and any other ingredients. Turn on and let it cook all day while at work or ushering kids around. Crock pot Italian sausage, peppers, and tomato sauce. The best part is it is ready and warm when are you are ready to eat!
Ingredients:
2 Lbs Italian Sausage
4 Peppers (1 Green, 1 Red, 1 Yellow, and 1 Orange…hey that is what came in the package)
1 Jar of Spaghetti Sauce
Parmesan Cheese
Mozzarella Cheese
Wash the peppers, core, remove seeds, slice and dice. Put peppers, sausage, and sauce in crock pot. Set on low for 5-6 hours. Go to work, run errands, or just plain live life. Come back in 5-6 hours and your meal is ready. Top with parmesan and or mozzarella. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Loaded Taco Stuffed Pepper…A low carb spin on tacos. Ditch the shell or tortilla and go low carb substituting peppers instead.
Ingredients:
2 Lbs Lean Ground Beef
2 Packets of Taco Seasoning
Cheddar Cheese
4-6 Large Bell Peppers
Sour Cream (or up the protein with plain Greek Yogurt)
Brown the lean brown beef. Drain any fat, of course you are using LEAN beef so there should not be much to drain. Add the taco seasoning and water per packet instructions. Return to low heat and allow to simmer. Remove from heat. Wash peppers and core removing the seeds. Stuff peppers with cheddar cheese, taco meat, sour cream and your favorite condiments. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Sometimes tacos get old and boring. One way to spice that up tacos is to get creative. Thinking out side of the box why not mix ranch and taco seasoning? Here is a great way to to just that shredded chicken ranch tacos. Plus since this is a crock pot meal it is one you can get started and come back in a few hours to a meal that is done and ready to eat.
Ingredients:
2 Lbs Boneless, Skinless Chicken Breast
1 Packet of Ranch Dressing Mix
1 Packet of Taco Seasoning
Chicken bouillon or Chicken Stock
Wash and put the chicken in the crock pot. Dump the ranch and taco packets in. Drop one bouillon cube in. Add 1-1.5 cups of water. Cook on low for 5-6 hours or until done. When done the chicken will shred very easily. Shred with spatula and fork. Serve on your favorite taco shells. We like to use fold-its instead of tortillas.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Baked, hard boiled eggs. How can an egg be baked and hard boiled? Great question. Let’s take a step back. Eggs are affordable source of protein. Hard boiled eggs are also portable. Portable protein sources make life convenient. There are three problems with boiling eggs. First a large pot of boiling water on top of the stove, a concern if you have small children. Second having to watch the pot for boil over. Third having to peel the shells that sometimes just do not want to come off the egg. Baking the eggs provides all of the convenience of a hard boiled egg with out the three concerns listed above.
Method One on left above. Preheat your oven to 350F. Place the eggs into cupcake tins. Place tins in the oven and bake for 20-30 minutes depending on oven.
Method Two on the right above. Preheat your oven to 350F. Coat a cupcake tin with non stick cooking spray. Crack the eggs and drop one egg per cupcake spot. Place tin in oven and bake for 20-30 minutes again depending on oven. This method eliminate problem three, having to peel the eggs.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Italian sausage, onions, and peppers. In this recipe left over grilled Italian sausage was re-purposed.
Ingredients:
Left Over grilled Italian Sausage (4-6 Links)
4 Green Peppers
1 Vidalia Onion
1 TBS Olive Oil
1/2 Cup Mozzarella Cheese
Slice the sausage, peppers, and onion. Place onions and peppers in sauce pan with the olive oil. Sautee until the onions are browned. Add sausage (remember it is already cooked in this case so you only need to warm it up.) Satuee under low heat. Add cheese. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Unboring, sliced chicken tacos. These sliced chicken tacos were so good they were GONE before I could get pics. So all you get is a pic of the chicken after the first few tacos were made and the recipe.
Ingredients:
2 Lbs Boneless, Skinless Chicken Breast
2 Packets of Taco Seasoning
Flatouts or Foldits
Sour Cream
1 TBS Olive Oil
1.5 Cups of Water
Use culinary scissors to slice the chicken breast thin. Sautee chicken in olive oil. Once the chicken is cooked (use a meat thermometer if you need too) add the taco seasoning and water. Simmer and make sure the taco seasoning is thoroughly mixed with the chicken. Dunzo! We used the flatouts instead of tortillas and topped with sour cream.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Sliced roast beef and egg muffin. With a little imagination you can come up with great portable egg sandwiches like this. Left over roast beef sliced thin. Toasted, whole grain English muffin and scrambled eggs. Combine and you have a portable high protein meal.
Ingredients:
1 lb Left over Roast Beef
6 Eggs
4 Whole Grain English Muffins
Cheddar Cheese
Butter
Slice left over beef thin. Place in frying pan and warm up on low heat. Remember the beef is already cooked so we are just heating it up here.
Scramble the eggs…not going to explain this as I am assuming most can scramble eggs. Toast the English muffins.
Butter the muffins. Place beef on muffin and top with cheese and eggs. Dunzo!
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Unboring baked chicken parmesan recipe. Simple way to make chicken fun again.
Ingredients:
2 lbs Boneless, Skinless Chicken Breast
1/2 Sweet, Ground Italian Sauasage
1 Diced, Vidalia Onion
4 TBS Parmesan Cheese
4 TBS Panko
1 Jar of your Favorite Spaghetti Sauce
1 TBS Olive Oil
Preheat oven to 400F. Brown the grown italian sausage and diced onion and set aside. Wash the chicken. Mix the parmesan and panko. Dip and flip the chicken in the panko/parm mix. Put olive oil in bottom of oven safe dish. Place chicken in dish and dish in oven. Back for 30-40 minutes. In a sauce pan combine Italian sausage, onion and spaghetti sauce. Saute’ and make a gravy. Remove chicken from oven and top with gravy. Feel free to top with more parm and even some mozzarella cheese.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Hi protein Strawberry French Toast recipe that you can make in minutes.
Ingredients:
1 Scoops Beverly International Strawberry (or any flavor)
1 Whole Egg
1 TBS Butter
Light/Low Cal/ or Zero Cal Syrup
3/4 Cup Almond Milk
3 English Muffins
Mix egg, UMP, and almond milk in a bowl or blender bottle. Split the English muffins. Pour mix in a bowl and dip the muffin halves in it. Be sure to coat both sides. Put butter in a frying pan…or use non stick cooking spray. Cook the muffins like you would French toast. They are done when they are starting to get crispy.
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Unboring Effortless High Protein Oatmeal-Eat by Color Style that takes minutes to make. Most of us need an effortless breakfast option. Here is a high protein option that you the night before. It is also high in fiber and no one gets enough fiber as well as anti oxidants.
Ingredients:
2 Scoops Beverly International Vanilla UMP
1/2 Cup of Quick Oats
Frozen Berries
Put 2 scoops of UMP in a plastic bowl, add the oats, and then water until you have a thick almost past consistency. Mix in some berries. DONE! Place in the fridge. Overnight the berries will melt and the oats will absorb the water.
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Unboring cashew crusted halibut looks gourmet and is easier to make that you think. This Eat by Color recipe is pretty simple. The hardest thing to locate for most will be fresh halibut. I got lucky as a local family has a son that is exported fresh fish from Alaska to the Midwest. I got a fair deal on fresh halibut.
Ingredients:
1 lb of Halibut Filets
2 Cups of Panko
8 oz of Cashews
Handful of Almonds (literally all I had left in the kitchen so I tossed them in to the mix :-))
4 TBS of Parmesan Cheese (I used the stuff in the green can as I forgot to buy some fresh)
1 TSP each of Rosemary, Thyme, and Oregano
1 TBS Butter
Run the cashews and almonds through the food processor. I used the pulse button and got carried away as I ended up with more a powder blend than a nice chunky mix. Live and learn I guess. Mix the panko, nuts, parmesan and spice in a bowl. Wash the halibut. Pour the panko nut mix onto a plate. Mine was a bout a 1/4 inch deep on the plate. Then press the fish onto the mix. Flip and do the same thing. Now there are some recipes that call for dipping the fix in eggs, milk, or some combo there of. The way I did it was lower on calories and fat. Since the panko nut mix stuck just fine to the fish I see no reason to do it any other way.
I melted 1 TBS of butter in a cast iron oven safe pot. Heat the oven to 350. Place fish in cast iron pot and bake for 15-20 minutes. Since ovens vary you may need to bake longer or at a high temp. The fish will flake apart when done.
Optional serve with roasted red potatoes and a white sauce.
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This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Unboring Peanut Butter and Jelly Protein shake. This is even better than the PB and J you ate as a kid. This protein shake takes moments to make and is HUGE and the yum scale.
Ingredients:
2 Scoops of Beverly International Ultimate Muscle Protein (UMP) Strawberry
8 oz of Frozen Mixed Berries with out Strawberries (black berries, blue berries, raspberries)
2 TBS Heavy Whipping Cream
1 TBS Peanut Butter
Add 2 scoops of UMP to a shaker bottle (we use and sell the blender bottle brand), add 2 TBS of Heavy Cream, pour in frozen berries. I fill the bottle to the top with berries. Then add water until the blender bottle if packed with berries, UMP, and water. Shake…now it is going to be like shaking concrete. Get a tablespoon, scoop out 1 TBS of peanut butter….mix the peanut butter into your concrete like mix. Spend the next 10-20 minutes enjoying this high protein dessert. This Unboring Peanut Butter and Jelly Protein Shake-Eat by Color Style is also loaded with anti oxidants and fiber from the berries.
***you can cut back on the heavy cream if you want to scale back on calories and fat!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
This unboring high protein greek yogurt is a great breakfast or snack. Not only is the high protein Greek yogurt combo fast and convenient but it tastes incredible. So great in taste that my 3 year old will ask for this as a snack.
Ingredients:
1 Cup of Plain Greek Yogurt
2 Scoops of Beverly International UMP (Cookies and Creme was used here…think Oreo ummm OREOS!)
Put 1 cup of Greek yogurt in a bowl. Add two scoops of UMP. Mix with a spoon than add water until you have almost a soft serve ice cream consistency. Boom Done!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
This is a play on an old favorite of the bodybuilding community. More specifically by Rheo Blair the father of the protein powder industry.
So what is it? A simple, fast, and easy high protein and low carb meal. Consider it high protein dessert with no carbs.
Ingredients”
2 Scoops Beverly International Strawberry UMP
4 TBS Heavy Whipping Cream
4 Ultra 40…Liver Tabs 🙂 Kind of a throw back not added to the mix.
Put two scoops of UMP in a bowl. Pour in the 4 TBS of Heavy Cream. Add a bit of water. Mix…enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Lately I have been using my cast iron frying pan to make a variety of baked egg dishes. Eat by Color high protein wahoo and egg bake recipe. These are simple, fast, and leftovers are great the next day as well are portable.
Ingredients:
5 Eggs
1 Cup of Shredded Cheese
1/2 Vidalia Onion
Butter
Salsa
Sweet Potato
Leftover Grilled Wahoo
1 Tortilla
Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven. Chop, slice, and dice onion. Coat frying pan with 1 TBS on low heat. Brown onion. While you are doing this bake a small or medium sweet potato. Slice the sweet potato into thin slices. Once the onions are browned remove the onion from the frying pan.
Re-coat the frying pan with butter. Place wahoo in bottom of the pan. Then take and place the sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan. Top with onions and cheese. Whip/beat the eggs in a bowl and pour over everything in the pan already. Bake for 20-25 minutes. I heated a flour tortiall in an uncoated frying pan. Then used this to make a taco shell and stuffed some of the egg bake in it. Dunzo!
Would you like some more fast, easy Eat by Color Meal Recipes?
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Lately I have been using my cast iron frying pan to make a variety of baked egg dishes. Eat by Color high protein egg bake recipe. These are simple, fast, and leftovers are great the next day as well are portable.
Ingredients:
5 Eggs
1 Cup of Shredded Cheese
1/2 Vidalia Onion
Butter
Salsa
Sweet Potato
Bad Ass FitWorkz Coffee Mug *optional*
Preheat oven to 350-400F, the ever popular disclaimer…cooking times and temps will differ with oven. Chop, slice, and dice onion. Coat frying pan with 1 TBS on low heat. Brown onion. While you are doing this bake a small or medium sweet potato. Slice the sweet potato into thin slices. Once the onions are browned remove the onion from the frying pan.
Re-coat the frying pan with butter. Places sliced sweet potato in pan covering the bottom the layering them on each other until they are all in the pan. Top with onions and cheese. Whip/beat the eggs in a bowl and pour over everything in the pan already. Bake for 20-25 minutes. Dunzo! Would you like some more fast, easy Eat by Color Meal Recipes?
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Un-boring Eat by Color Roasted Balsamic Honey Chicken. Once again a little creativity goes a long way to breaking up the same old same old with chicken. Check out the spice section or if local hit The Olive Oil Experience. The only limit to your options with chicken is your mind.
Roasted Balsamic and Honey Chicken
2tsp Honey
2tsp balsamic vinegar
1 garlic clove
basil, salt + pepper
2 chicken breasts
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Eat by Color Honey Glazed Chicken Recipe. Up the taste on an old staple the chicken breast.
Honey Glazed Chicken
§ 2 6oz skinless, boneless, Chicken Breasts
§ 2 Tbsp. Dijon Mustard
§ 2 Tbsp. Honey
§ 2 Tbsp. Lemon Juice
§ 1 tsp. fresh Rosemary
Mix all of the ingredients less the chicken breast. Use a basting brush and coat the chicken breast. Then bake or grill chicken just like you always do. NOTE: Break out of the norm. Add some spice. Check out great local stores for spices. For us The Olive Oil Experience has a never ending option of oils, spices, and seasonings.
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Have that dessert and snack while staying on your Eat by Color plan. The secret is in getting creative. Here is a great Eat by Color Pumpkin Pecan Protein Cookie recipe.
Mix all of the above. You are looking for cookie batter consistency. Put foil on cookie sheet, scoop cookie batter with a cookie scoop or spoon onto foil. Bake. Enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
High protein and high taste breakfast options are possible. Check out this Eat by Color Coconut Protein Pancake recipe. Even the kids will like this one.
Coconut Protein Pancakes
2 scoops Beverly International UMP
¼ cup Coconut Flour
½ cup Coconut Milk
½ cup Egg Whites
½ tsp Vanilla Extract
1 tsp Honey
Combine all ingredients in bowl. Whip and mix with a fork or whisk. You want a thick pancake consistency. Heat frying pan or griddle and make just like you would any pancake. Enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Dessert. Normally a big no no when you are trying to eat right. Using a little of your imagination and some protein powder and you can indulge. Here is a great high protein Eat by Color recipe for Chocolate Mocha Pudding.
Chocolate Mocha Pudding
2 scoops of Beverly International UMP
¼-1/2 cup of water
3 tbsp heavy whipping cream
handful of coffee beans (ground or you can use coffee grounds)
Combine all ingredients in a bowl. Mix with a spoon, chill and enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
If you’re looking for a recipe to take with to a holiday meal, or just want something different and nutritious, this is the one! A great combination of protein, vegetables, and full of color and flavor, this quiche recipe is Eat by Color friendly and will keep you on track with your goals and lifestyle.
Ingredients:
1 cup chopped spinach or kale
1 small leek, chopped
4 oz. cherry tomatoes, halved
5 oz. turkey sausage, cooked and crumbled
7 eggs
1 cup milk (coconut milk works well)
4 oz cheese (your choice)
1 TBS grated Parmesan cheese
Fresh rosemary, chopped
Salt and pepper to taste
8″ pie dish
Directions:
Preheat the oven to 375 degrees. Steam your kale or spinach for 3-5 min. Mix your steamed greens, tomatoes, and leek. Next, beat your eggs. With your eggs, add the milk, cheese, rosemary, salt, and pepper. Mix gently, and fold in with the steamed greens, tomatoes, and leek mixture. Place in the oven, and bake for 30 minutes. Take out of the oven, add the parmesan cheese, and back in the oven for another 20 minutes. Enjoy!
Would you like some more fast, easy Eat by Color Meal Recipes?
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
This recipe is a favorite of mine and my husband. It’s quick and easy to make so it makes a great weeknight meal plan. The best part about this recipe is you can make as much or as little as you want, and you can add any spices or seasoning you want to make it your very own; hence why it’s called a “surprise”, because even if you use the same ingredients, it will taste a little different each time, but just as delicious as the previous time. I make this once a week, but enough to last me all week; at least one meal a day.
Ingredients:
1 package fresh chicken breasts (I buy the big pack from Walmart: usually has between 6-8 chicken breasts in it)
Peanut, Grape seed, Olive, or Coconut Oil (amount will vary on how much chicken you’re making; 2 TBS per 6 oz of chicken is a good measurement)
Spices, seasonings, and/or herbs of your liking! *Stick to Mrs. Dash seasonings if you can; also anything with spice is good!*
Minced garlic (optional)
Directions:
Add in the cooking oil of your choice (peanut, grape seed, coconut, or olive oil) into a pan (I prefer using a wok but it’s not mandatory). Cut your chicken breasts into cubes. Add into your pan with your cooking oil. Put on the stove and start it up.
At this time, add in your minced garlic (optional). Let the pan and oil heat up a bit, then you may stir your chicken around. At this time, add in some of your spices and seasoning. Let the chicken cook for a few minutes, then stir again. Add a few more of your spices and seasonings, let it sit in the chicken for a few minutes, then stir again. Repeat this process depending on how many spices and seasonings you are adding, and how much of each you are adding. Don’t let the chicken cook too much otherwise it’ll dry out. Once you’ve added everything you want, you are done.
I normally top this on a salad, and add some sliced almonds for a crunch. The chicken also pairs well with brown rice, quinoa, sweet potato, and veggies. A great way to incorporate chicken into your Eat by Color lifestyle!
Would you like some more fast, easy Eat by Color Meal Recipes?
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
All things pumpkin! It’s a wonderful time of year to get your pumpkin fix/craving/favorite recipe, which ever you want to call it. This recipe is awesome in that it really satisfies the pumpkin craving you seek, and it follows the Eat by Color guidelines. It truly reminded me of a pumpkin pie. So if you like pumpkin but don’t want all the additions that come with enjoying pumpkin pie, this is what you’ll want to make.
Ingredients:
1 1/2 cups almond flour
3/4 cup canned pumpkin
3 large eggs
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon
1 1/2 tsp pumpkin pie spice (can substitute with allspice & nutmeg
1/8 tsp sea salt
1/4 cup honey
2 tsp almond butter
1/2 tbls melted coconut oil
Sliced almonds (optional)
Directions:
Preheat the oven to 350 degrees. Mix all your ingredients together. You can choose whether to add the melted coconut oil in your muffin batter, or use it to line your muffin/cupcake tin if you do not have paper liners, or both. Pour your batter in your muffin/cupcake tin, and bake for 25 minutes. Cool and enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
With the fall season in full swing and winter approaching, you may be looking for those hearty baking recipes, but want to make sure you’re staying on track. These blueberry muffins are a great alternative to what comes out of the box or store. The greatest thing about the muffins is that they follow the Eat by Color lifestyle.
Ingredients:
1 1/2 cups almond flour
1 tsp baking soda
1 tsp baking powder
1 tsp vanilla extract
1 tsp ginger
2 tsp cinnamon
1/2 tsp ground cloves
2 tbsp almond butter
1/2 tsp nutmeg
3 eggs
2 tbsp coconut oil
2 ripe bananas
1/2 cup blueberries
Slivered almonds
Directions:
Preheat the oven to 350 degrees. Mix all ingredients together in a mixing bowl. Put your muffin mix in a lined muffin tin. If you do not have muffin liners, you can cover the tin in coconut oil. Bake for 25 minutes. Enjoy!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Low Carb Pumpkin Pie Protein Pudding is a GREAT Eat by Color seasonal dessert you CAN indulge in!
Ingredients:
Beverly International UMP Vanilla
1 Can of Pure no Sugar added Pumpkin
Pure Ground Cinnamon
Nut Meg
Pumpkin Spice
All Spice
Open the can of pumpkin. Scoop half of the can into a bowl. Add two scoops of the vanilla UMP. Add 1 tsp of each spice (to be honest I always dash the spice until I like the taste so go by your personal preference.) Dunzo!
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
