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93 Pounds Down but is About So Much More then the Before and After Pictures!

Brooke Dieringer

 

My story started February 2012, I was at a dance for our county 4-H and they took pictures; I saw myself in the picture and was disgusted with myself. That’s when I said, enough was enough. I was in a strength and conditioning class my senior year of high school and I started watching what I ate, counting calories like it was my job and I would run on my mom’s treadmill before school every morning. I was 220 pounds when I started. By the time I graduated, I weighed 170 pounds and I had dropped 7 pant sizes and 2 shirt sizes.

 

Through college, it was yo-yo dieting and trying every kind of exercise there was just to try and lose more weight. In 2014 I decided to join Anytime Fitness and hire a personal trainer where I learned more about strength training and started watching what I ate more closely; eating cleaner. In 2015 I decided that I wanted to do my first bodybuilding contest. I hired a coach and I thought it was normal for a prep to be miserable with super low calories, insane amounts of cardio and feeling tired and drained constantly.

 

After that contest experience I fired my coach and hired a new one that I thought would work better for me. I started a crazy long contest prep again fall of 2016 and by early 2017 I decided to call the prep off because I was consuming little to no carbs, doing 60 minutes of cardio 7 days a week and I was getting hurt. I was miserable and I decided then and there that I was never going to step on stage again.

 

In the fall of 2017, I ballooned back up to 170 pounds.  I was not happy. I remember meeting Nicole Goodno, my current coach.  She helped me create a healthy relationship with food by giving me just a set amount of macros. I finally learned how to properly count macros and I was able to fit the foods I truly enjoyed while not feeling guilty. While counting macros, I was doing CrossFit 5 times a week and feeling fantastic. December 31st, 2018, I pulled the trigger and decided to do another contest prep! I felt healthy, happy, I now have a great, healthy relationship with food.

 

My relationship with my fiance couldn’t be any healthier. I was eating halo top ice cream with cereal, French-toast, lasagna, tacos, burgers, and plenty of other great foods; proving that eating during a contest prep doesn’t have to be boring….same for those looking to lose pounds and inches.  I switched from doing CrossFit to more conventional bodybuilding lifts and still doing little to no cardio, which makes me happy!

 

93 pounds down but it’s not just about the weight and before and after pictures. I have a fantastic relationship with food, I am happy with my body, I am confident, and my mindset has changed a whole 360 degrees. I am learning how to take my favorite recipes that are more comfort food with a healthy spin on them. Once my fiance and I decide to have children, it will be easy for us to teach them how to be mindful when it comes to food. Our kids will know that eating fun foods is ok but that eating healthy like mom and dad is a good thing as well!

 

I am able to make this health and fitness journey not just into a hobby but a lifestyle that I will be able to maintain long-term.  As a dairy farmer, I learned that it is important to keep an active and healthy lifestyle. In life, I have learned that you only live once so you need to live life to the fullest and that you should keep an open mind in everything you do.

 

I love the lifestyle of “If It Fits Your Macros” (IIFYM) because it gives me the freedom to have “fun foods” while also balancing with healthy whole foods. I would have never been open to trying IIFYM 3 years ago when I did my first contest prep. Back then I had no freedom to eat whatever I wanted. Throughout these last 3 years, I have learned how amazing IIFYM can be and how I can make a lifestyle out of this.

Today, my relationships have gotten so much stronger. I feel so much more confident and my self-esteem has been boosted. I feel like I am able to be myself around people now and I am so much happier since I finally found myself through fitness.

Have a motivating story of your own to share? We would love to share it!  Send us an email rayatfitworkz.com.

BBQ Chicken Flat Bread

I made this at home and so can you in minutes! Meal planning, recipe and cook book coming soon! Get a sneak peek at some of the recipes.
 
Click or copy https://bit.ly/2zWhgj4
 
Ingredients:
. 8 Ounces Chicken Breast (left overs)
. 6 TBS BBQ Sauce (get the low carb/sugar if you please)
. 1 Cup Shredded Cheddar
. 1 TBS Olive Oil
. 2 High-Fiber Wraps
 
 
Low carb. High protein. High fiber. Save time by using left over chicken. Kids love them! What
more can you ask for? Put foil on a cookie sheet, this saves time at clean up. Coat the foil with olive oil.
 
Set oven to 350-375F. Slice the chicken thin. Place the chicken on the wrap. Spread some BBQ sauce. Top with cheddar cheese. Cook for 12-15 minutes or until the wrap is crispy. Bonus, you can control the BBQ sauce or go with low carb and go easy on the cheddar…this will drop the calories, carbs, and fat.

 

 

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

Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Former Owner of a 15,000 squat foot, 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition. Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities. He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications. He is also a husband, father and loyal dog owner who does not appreciate clowns.

 

 

 

 

 

How I Got Promoted 3 Times in 1 Year!

Everyone has a story. Mine started many years ago, after having 3 kids in 6 years. I was 190lbs with 43% body fat. I got home every day to 3 kids under the age of 5.  At the time they demanded every bit of energy from me. I was tired. Always tired.

 

At night, I couldn't sleep because heartburn would flare up.  The heartburn got so bad, I had to seek medical attention. The doctor prescribed medication. I took it, put it in my medicine cabinet and a light bulb moment happened. I told myself that I was tired of being tired and I will not take that medication.

 

The following day, I went to the gym to get an assessment. I already knew what they were going to say....I needed to lose weight.

 

I started with cardio. In the first week, I lost 5 lbs. No change in diet yet. I was elated. I started reading about eating right and started working on my diet. The weight continued to fall. I then hired a trainer. Weights incorporated with cardio did wonders. I did this for about a year....but something happened. The weight stopped dropping.

 

Yes, I hit a plateau. This plateau lasted for months. And it happened over a couple of years.  Why? I was doing the same thing over and over again. I did what I thought was weird..i ate more. Yes, more...I was lifting more, and I needed more fuel. That was the trick, weight started dropping.

 

My body morphed to the point, that I was encouraged to compete. A scary proposition for me. A person who's never worn a bikini, never wore heels higher than 2.5 inches, and loose skin on my belly. There were lots of excuses. I was very uncomfortable with the whole idea.  But, I learned long ago that magic happens outside my comfort zone.

 

In my 40th year of life, I competed. I placed 5th. Mission accomplished. But the idea of competing again totally scared me. I did not again until I was 48 in 2016. In the 8 years between competing I got my personal training certification and became a nutrition wellness specialist. I wanted to help other people. I became my clients' motivation. Change was happening still.

 

Due to my improved health, I do not go to the doctor because I am sick, instead I go for prevention.  Mentally I am more confident.  I started to speak up more in meetings at work. As a result, was promoted 3 times in one year!  People started asking me how I got promoted so many times in such a short amount of time. I was a healthier and more confident person inside and out.  I also have noticed that I am attracting the right people in my life.  People that can challenge me to grow and continue to improve.

 

Has my journey ended? No! It continues. It morphs. And my physique? Continually changing and evolving. I'll be turning 50 this year and my body has never been better. I look like I'm in my 30s. THIS is my lifestyle forever.

I have already won my biggest trophy: I have my health and wellness back!

In the winter of 2016, I found myself in a job that made me incredibly unhappy due to a toxic environment working as a medical surgical nurse on a very dynamic unit. My weight sky rocketed up to 190 pounds due to maladaptive coping mechanisms which included binging on both food and alcohol. I became increasingly aware that I would end up in a hospital bed myself if I did not start making some changes. I never had an issue with working out. I always had a gym membership of some variety, but my lifestyle choices along with my stress level never lead to any lasting results.

 

I started working out at Custom Fitness Specialists in March of 2016. Shortly thereafter, I also started working with Lisa Feran on macro counting, which was a huge behavioral adjustment for me. It held me accountable to eat more throughout the day. Macro counting also made me aware of my previous binge eating and made me honestly evaluate times when I would go over my allotted daily macros.

 

I dropped about 25 pounds by being 75% compliant with my macros and working out at Custom Fitness 3 days a week. I was still drinking alcohol quite heavily several days a week. In February of 2017, I contracted influenza which then turned into a septic pneumonia. I missed almost a month of work due to the severity of my illness. As a result of my illness, I decided that if/when I got better I would put more effort into my personal wellness.

 

I started a new job as a RN in the emergency department which reduced my stress and increased my life satisfaction immensely. I drastically reduced my drinking and did not miss AM workouts due to being hungover. I also became 100% compliant with following my macro nutrient plan. As a result, I started seeing my body fat melting away. I started at 44% BF and dropped to the upper 20's. I was able to hit my "Tier 1" weight goal of 155 pounds.

 

My Coach, Lisa, encouraged me to continue my progress by signing up for the OCB Midwest States Body Transformation competition last Spring. I ate, trained, and practiced posing alongside Lisa's bodybuilding competition team. I had such an amazing experience with the team and at the OCB Midwest States that I continued moving forward. I had a short but successful reverse diet and am now preparing to compete in figure competitions this Spring!

 

Never in my life would I have thought I would be getting on stage 3/4 naked with a fake tan at the age of 37! I have experienced a personal revolution over the past 3 years. For me, the easy part of this transformation has been going to the gym. I have always been athletic and enjoyed physical activity. The hard part was getting my mind healthy by changing thoughts and behaviors that triggered maladaptive coping responses. Once I got a handle on my stress, anxiety, and depression, I was able to honestly evaluate and address my issues.

 

I am so excited for what my future brings personally and professionally. I am working on my health coach certification to pay forward all I have gained throughout this mental and physical transformation. I also wouldn't mind collecting a little "hardware" this Spring, but I have already won my biggest trophy: I have my health and wellness back!

 

Easy to Make, Healthy Chicken Enchilada Soup and Wraps

 

 

 

 

 

 

 

 

Chicken Enchilada Soup and Wraps

Healthy chicken enchilada soup, repurpose the leftovers as a great tasting wrap! 

Ingredients:

 

  • 1 Pound Chicken Breast
  • 2 Cups Chicken Stock
  • 10 Ounces Red Enchilada Sauce
  • 14 Ounces of Black Beans
  • Can of Corn
  • 4 Ounce Diced Green Chiles
  • 2 Cloves of Garlic
  • 1 White Onion
  • 1 Chicken Bouillon Cubes
  • 1 Tsp. Salt

 

Drain and wash beans. Drain Corn. Mince or press two cloves of garlic. Peel and dice the onion. Toss everything into the slow cooker. Cook on low for 6-8 hours…. or on high for half as much time.  This makes chicken enchilada soup.

 

Now repurpose the leftovers as a wrap.

 

This is made with leftovers from the Cilantro Lime Crock Pot Chicken Recipe from above. You only need to buy some high fiber tortillas.

 

Ingredients:

  • Leftover Cilantro Lime Crock Pot Chicken
  • High Fiber Wraps or Tortillas
  • 1 TBS Butter

 

Microwave leftover cilantro lime chicken. Place butter in frying pan and bring to medium heat. Place wrap/tortilla in pan at low heat and flip as it begins to get crispy and toasty. Spoon leftover cilantro lime chicken into wrap/tortilla and fold in half making a half-moon shape. Flip so each side is crunchy. Remove from heat. Optionally top sour cream, guacamole, hot sauce or whatever suits your fancy. See recipe for nutrition facts and be sure to add in calories from tortilla or wrap.

 

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

@EatbyColor #EatbyColor  EatbyColor.com

 

Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Former Owner of a 15,000 squat foot, 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.

 

Build Better Glutes, Hips and Thighs with Out using the adduction and abduction machines at the gym.

 

 

Build Better Glutes, Hips and Thighs with Out using the adduction and abduction machines at the gym.

 

Adduction and abduction machines are the scissor machines that most gyms have.  Should you use them if you are looking to Build Better Glutes, Hips and Thighs with Out using the adduction and abduction machines at the gym?  Are there better exercises you can be doing?

 

 

The adduction and abduction machines were like gold for health clubs in the 1980s and 1990s... shady membership sales people would put predominantly women on them and the following would ensue.

 

Shady salesperson

“Mrs. Smith hop on this machine and do 15 to 20 repetitions.”

 

Mrs. Smith would get on the adduction or abduction machine and do 15-20 repetitions.

 

Shady Sales person

“Mrs. Smith how does feel?”

 

Mrs. Smith

“my thighes are burning right where I want to tone, sclupt and slim them down.”

 

BOOM

 

Mrs. Smith was sold a membership.

 

There is a time and place for these exercises.  That time and place is after you are doing the larger multi joint version of exercises like the squat, lunge and deadlift.

 

Time is better spent doing multi joint exercises.  You will burn more calories, train more muscle groups and do it in less time.

 

Here is a great lower body program.

 

Lower Body Day 1

3 Sets of 10 Repetitions of Each

DB Goblet Squat

DB Stiff Leg Deadlift

DB Reverse Lunge

Barbell Hip Thruster

 

Lower Body Day 2

3 sets of 10 repetitions of each

Step Up

Step Down

1.33 Squat

DB Lunge

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today! Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available. Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more! #FitWorkzDeKalb#EatbyColorFitWorkz.com EatbyColor.com

Ray Binkowski has lost over 60 pounds and kept if off for over 20 years! He is the Former Owner of a 15,000 squat foot, 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.

Number One Mistake in Health, Wellness and Weightloss and How to Avoid it!

 

Number One Mistake in Health, Wellness and Weightloss and How to Avoid it!

 

You set a goal.  Find a plan and get started.  You start making progress and are excited.  Clothes are fitting better, you feel great and best of all people are starting to take notice and they want to know what you are doing.

 

Then it happens.    What if you keep going all in and putting forth the effort and it quits working? What if you fail?  Just like everyone noticed your progress they will notice your failure.  Fear sets in and accelerates the self-sabotage.  You start questioning everything you are doing.  You stop doing the very things allowing you to make progress.  Results slow down, progress declines, eventually stops and you start to go backward.

 

Convinced the approach you were taking does not work you cast it aside.  In earnest you search for another approach.  What’s this over here…. Ooooh Shiny!    You convince yourself the new shiny object (insert trendy workout or diet here) is the missing link.

 

The mistake is not the approach.  The mistake is giving in to self-sabotage and convincing yourself you cannot be successful.  Just like there is more than one way to skin a cat there is more than one way to be healthy, well and to lose weight.  That being said NO approach works if you quit.  You have to stick with it.

 

Execute your plan and do it consistently.  Stop looking for the next ooooh shiny object (insert trendy workout or diet here).  Believe you can be successful.  It will not be easy, it will be worth it and it will work.  You just have to put in the work, stop finding reasons for it not to work, and stop looking at the new shiny objects (insert trendy workout or diet here).

 

 

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

 

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

 

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

 

#FitWorkzDeKalb#EatbyColor  FitWorkz.comEatbyColor.com

 

Ray Binkowski is the Former Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness trainingcenter, 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.

 

Number 1 Mistake from clients that are not currently exercising… thinking they can everyday if need be.

 

Number 1 Mistake from clients that are not currently exercising... thinking they can everyday if need be.

 

They say things like

"I can work out every day if that is what I need to do"... Ironcially this is often by someone that has not exercises in months or years. Every day is NOT going to happen.

8-10 hours per month of the right exercise is all most people need.  No more no less.  Not everyday.  You do not have time to train everyday.

Don't set yourself up for failure by thinking that you can train everyday.

 

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

 

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

 

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

 

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

 

Ray Binkowski is the former 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.

 

 

 

 

Dipping Sweet Peppers and Ranch

Healthy Simple and Tasty Dipping Sweet Peppers and Ranch!

 

 

My next book is getting closer to being released.

What is this book about? Food. Why? The number one question asked since Eat by Color came out is do you have recipes. The answer, yes, and they are in this new book. All recipes are super easy to make, taste great and have only a half dozen ingredients. Ingredients that you will actually have in your house.

Going a step further, the book teaches how to make better food choices forever! No eliminating entire food groups.

There is even a 7 DAY Meal Plan using the recipes in the book! You can click the link below and get some of the recipes right now…. Print and Kindle versions coming soon!


Clink https://bit.ly/2zWhgj4 for great recipes!


#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, 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).
#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Healthy Simple and Tasty New Book by Eat by Color Author Ray Binkowski

Healthy Simple and Tasty

 

My next book is getting closer to being released.

 

What is this book about?  Food. Why?  The number one question asked since Eat by Color came out is do you have recipes.  The answer, yes, and they are in this new book.  All recipes are super easy to make, taste great and have only a half dozen ingredients.  Ingredients that you will actually have in your house.

 

Going a step further, the book teaches how to make better food choices forever!  No eliminating entire food groups.  There is even a 7 DAY Meal Plan using the recipes in the book!  You can click the link below and get some of the recipes right now…. Print and Kindle versions coming soon!

 

 

Clink https://bit.ly/2zWhgj4 for great recipes!

 

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, 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).

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong