News

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

 

Yogurt Protein Parfait Recipe

Yogurt Protein Parfait

 

 

Yogurt Protein Parfait Recipe. Easy to make, tastes great, high protein, super healthy yogurt protein parfait.

 Ingredients:

 

1 Scoop of Protein

1 Cup Low Calorie Vanilla Greek Yogurt

½ Cup Handful of Frozen Mixed or Blueberries

1 TBS Flax Oil, Seed or Meal

4 Ounces of Water

 

Mix all of the above.  Easy way to start the day with protein, anti-oxidant and fiber rich blueberries, healthy fat and fiber from the flax, and the good bacteria from the Greek yogurt.

 

Yogurt Protein Parfait
Servings 1
  Per Serving
Calories 345
Fat g 5
Saturated Fat g 1
Cholesterol mg 10
Carbohydrates g 35
Fiber g 12
Sugar g 14
Protein g 40
Sodium mg 200

 

 

Clink https://bit.ly/2zWhgj4for more recipes!

 

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the 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).

 

Don’t let your before become your after, after.

 

Don’t let your before become your after, after.    Read that again and ponder it a bit.

 

 

Another year is ending and it has already started.  The posts, commentary and gym joining and gym returning by the masses.  Funny thing is this happens every year .   Everyone setting themselves for early spring failure…and the after looking more like the before only slightly heavier.

 

10 Reasons this Happens

 

  • Training like a bodybuilder planning to get on a stage.
  • Taking a short toward approach to eating, in other words a diet
  • Planning to go to the gym everyday in the new year, it is NOT going to happen you do NOT have that much time
  • Lots of cardio…
  • Getting distracted by that new shiny thing over there
  • Eliminating entire food groups
  • Cutting calories lower and lower and lower
  • Failing to pick up heavy things
  • Consistently doing the work
  • Buying in to the NEW multi level marketing fat-loss health gimic

 

Training like a bodybuilding six days per week works.  If you eat like a bodybuilder and have six days per week to train.  Most don’t.  If you want to get on stage different story.

 

Starting another short term approach to eating, or diet.  It does not matter what it is if you can not do it forever most of the results you achieve will not stick around for ever.   FYI Keto is not new… even if it is new to you it has been around since the 1920s…. and it is just making its return no matter how new you think it is… it just making a return from a hiatus since the 90s and in some ways a revised version of Atkins from the early 70s.  All you Atkins folks found the weight you lost on Atkins so you already know this will not work.

 

You are not going to go to the gym everyday.  If you are over 28 years of age, have kids, a job, a career or any other adult responsibilities you do not have that kind of time to go to the gym.  If you can make it 10-12 times per month you will be successful.  Industry data suggest adults can make time for the gym 8-10 times per month.  At our club it is 10-12.

 

Lots of cardio… cardio is never going to go away. The secret to reaching your goals is not cardio based.

 

Oh hey a new gym, pilates studio, home video or anything else is not the secret either.

 

Eliminating entire food groups like fat (tried en masse in the 90s and we did not end up heart healthy or skinny) or carbs.  If you can not go the rest of your life with out ever eating it again you have a short term approach to the rest of your life.

 

Cutting calories lower and lower and lower.  Every yo-yo diet starts right here.

 

There is no getting around some type of load bearing activity.

Failure to consistently show up  and do the work.  There is no skipping out on the work.

 

Multi level marketing is not a pyramid scheme.  Great. Being your own boss part time is cool if that is what you are into (focusing and investing more time on career will pay greater dividends) is great. Required to reach your goals… nope. In fact look at all of the people selling wraps a few years ago… then selling the stickers and patches…and what are they selling now?

 

There is a better way. Instead of  another diet and obsessing over food focus on getting strong and healthy. Plan to exercise three times per week for about an hour.  Get off the benches and machines and learn to do functional movements.   Consistently week in and week out show up and do the work, and remember you are going to have to work.  Skip the multi level marketing products…not because they are a pyramid scheme… but because they do not work.

 

If you want your before to be your next after’s after… well let’s be honest the after’s after will pick up a few bonus pounds and inches…Do what you did past.

 

@eatbycolor #eatbycolor #instafit #fitdad #fitover40 #strong #FitWorkz #theprojectstrong @theprojectstrong #functionalfitness #SSMF #NYE2018 #newyeargoals

 

Pumpkin Protein Waffles

Pumpkin Protein Waffle Dipping Sticks

8 Scoops Vanilla Protein Powder

1 Box Pancake Mix

1 Can of Pure Pumpkin (do not get the can of pumpkin pie filling)

4 Cups of Water

2/3 Cup of Vegetable Oil

½ Scoop Vanilla Protein

Add all ingredients to large mixing bowl.  Mix with a wire whisk or use a hand mixer.  You want a thick batter. If too think add water and if too thin add more protein powder.  Turn on waffle iron and follow instructions for waffle iron.  This will make 25-30 waffles.  Freeze left overs for later.  Batter can also be used to make pancakes.

 

Remove already made protein waffle (Pumpkin Protein Waffles pictured) from freezer.  Microwave for 30-60 seconds.  Drop in toaster and cut into sticks.  Dip in your favorite syrup.  Kids love these!

Pumpkin Protein Waffles
Servings 20
  Per Serving
Calories 290
Fat g 11
Saturated Fat g 1
Cholesterol mg 22
Carbohydrates g 34
Fiber g 2
Sugar g 4
Protein g 22
Sodium 660

 

 

 

Pumpkin Protein Waffles

Ingredients:

8 Scoops Vanilla Protein Powder

1 Box Pancake Mix

1 Can of Pure Pumpkin (do not get the can of pumpkin pie filling)

4 Cups of Water

2/3 Cup of Vegetable Oil

½ Scoop Vanilla Protein

Add all ingredients to large mixing bowl.  Mix with a wire whisk or use a hand mixer.  You want a thick batter. If too think add water and if too thin add more protein powder.  Turn on waffle iron and follow instructions for waffle iron.  This will make 25-30 waffles.  Freeze left overs for later.  Batter can also be used to make pancakes.

As a topping mix a half scoop of vanilla protein with 1 Tsp of pumpkin spice. Add 2 TBS water and mix with a whisk. This makes a pumpkin spice frosting of sort.

Pumpkin Protein Waffles
Servings 20
  Per Serving
Calories 290
Fat g 11
Saturated Fat g 1
Cholesterol mg 22
Carbohydrates g 34
Fiber g 2
Sugar g 4
Protein g 22
Sodium 660

 

 

 

 

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the 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).

 

Ray Binkowski and Eat by Color in Voyage Chicago

Ray Binkowski Eat by Color

 

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

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

 

Eat by 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 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.

Better Back to School Eating

Better back to school eating.  No matter the age or school the same tips apply.

Breakfast

Avoid the sugary cereals, fat free or 2% milks, pastries and pancakes.

The better options are eggs, whole grain toast, oatmeal, overnight oats, or even make your own protein pancakes or waffles.  See EatbyColor.comfor recipes.  Hard boiled eggs and fruit are portable and available in most dorms and can easily be made at home.

Lunch/Dinner

Avoid the fried foods, highly processed carbs and high fat foods.   Hit the salad bar and load up on a variety of fresh vegetables first.  Favor the lean protein like grilled or baked chicken, fish, beef or turkey.  Pair with vegetables as a side and some complex carb.   There is nothing wrong with sandwiches just pick a higher fiber bread or go with a wrap like flat outs or fold its.

 

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

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

 

Eat by 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 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.

 

Ray Binkowski Article in Voyage Chicago Magazine!

Meet Ray Binkowski of Eat by Color and FitWorkz in Northwest

 

 

Today we’d like to introduce you to Ray Binkowski.

Ray is a former fat guy that has lost 60 lbs. and kept it off for 20 years. Ray has a degree in Mechanical Engineering and worked in that field for some time. In his free time he helped others struggling to lose weight and get healthy. This lead to the starting a training business and then the purchase of a health club. In addition he is an author, blogger, promotes two fitness contests and even had his own radio show.

As an Author…
In an effort to share a simple approach to making better food choices he wrote Eat by Color. Eat by Color is available in print and e formats on Amazon.com. Eat by Color codes type of food by color and makes eating to lose and maintain weight as simple as children’s paint by number.

Get Fit and Live Healthy followed Eat by Color and is a collection of almost two decades of tips and tricks Ray has seen many use to be successful in their quest for health, wellness and weightless

The third title Exercise Galore, The Beginner’s Guide to Weight Training is a how to weight train. The book is intended to be read in digital format like that of a Kindle as there is a video for each exercise. In addition, readers learn how to build in a plug and play fashion their own result producing workouts.

In addition to books he has written and ghost written articles for magazine and other print mediums.

Author Page on Amazon
https://www.amazon.com/Raymond-M.-Binkowski/e/B006MUG4TI/ref=sr_ntt_srch_lnk_1?qid=1533243291&sr=8-1

EatbyColor.com
@EatbyColor
#EatbyColor
Facebook.com/EatbyColor

Training Center Owner…
Ray owns Fitworkz a 24-7 hybrid training gym. The 15,000 square foot facility is located in Northern Illinois. FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE! It is open 24-7 and is located in Northwest Illinois in DeKalb.
FitWorkz.com
@FitWorkzDeKalb

Training Clients…
He has consulted and trained military, law enforcement, tactical entities, professional athletes, pageant winners, Blue Chip companies, and people from all walks of life to optimizing their physical readiness and capabilities.

Promoter…
Since 2005 Ray has promoted the OCB Midwest States one of the country’s largest 100% drug tested and natural physique contest. Competitors from all over the world have competed in categories like bikini, figure, physique, and bodybuilding.

OCBMidwetStates.com
#OCBMidwestStates
Facebook.com/OCBMidwestStates

Video…
On YouTube Ray has shared his experience, tips, advice and other tools to help people reach their goals. To date there are over 1500 videos on his YouTube channel youtube.com/fitworkzdekalb.

Podcasts
After requests to make content portable he started turning his content into video and audio podcasts. On Get Fit and Live Healthy with Raymond Binkowski contact becomes portable. Plus if you dig deep in the pod casts you will find some of his radio shows content.
https://itunes.apple.com/us/podcast/get-fit-and-live-healthy-with-raymond-binkowski/id1057957829?mt=2

Great, so let’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve had to overcome?
Life is never a smooth road. There are always obstacles and opportunities. When I started my training business I had known idea where to even start. At this point in my life I was still working full time. I knew I wanted to help people AND that I wanted to own my own business.

So I asked the few people I knew that owned a business. I even went so far as to ask the president of the company I was employed by the best route to become a business owner.

This taught me what questions I did not even know to ask and where I could find the answers.

No matter the industry and obstacle everything comes down to people. It is amazing what just asking will do. Most people just are not willing to go ask questions though.

Take my gym….
I started my training business and asked the owner of the local gym if I could train his members.

His answer
NO

So I would stop in and ask periodically….
Same answer
NO

Then I asked a friend if he know the owner….and if he would put in a good word or ask for me.

My friend did and next thing I knew I was set up to meet the gym owner.

Interestingly enough I had asked the better part of a year before this. When I finally sat down to talk with the gym owner he said he was going to retire some time sooner than later and that I could rent office space and train while we got to know each other. Then maybe one day he would sell me the club.

Well that is not what initially happened. Initially, the owner changed his mind and said it would be a few years before he was ready to sell and retire.

Every one to two months I would ask the owner to lunch. At lunch I would ask if he was ready to sell me the club.

His answer was no…And we would order food and eat.

It took more than five years before I got a yes…and to be honest I almost gave up.

Again, regardless of challenge or industry… leverage the network of people you know, ask questions and be persistent.

Eat by Color and FitWorkz – what should we know? What do you guys do best? What sets you apart from the competition?
Our club has been open for 4 decades.

In the words of our members and clients… we can. Rather than rent access to equipment we provide the service and accountability that people need to reach their goals in the world of health, wellness and weight loss.

What moment in your career do you look back most fondly on?
Two fold

Watching our clients crush their goals and change their lives. As I am writing this I had two members/clients step into my office to ask questions and share their progress.

One is down tens of pounds and numerous dress sizes….

The other has cut her dress sizes in half….best part… she is middle aged!

Part two
Watching former employees and interns go on to do amazing things helping others using some of the tools they learned here working for us.

Last week we got an email from a former intern that just got a job as a manager in a fitness facility… he said it was because of his experience here.

In May another was posting pictures of her graduation from a Doctor of Physical therapy program.

Or the former employee that is finished residency in Chicago that we helped transition from athlete to trainer to med school.

Contact Info:

 

 

 

 

Understanding Calories for Weightloss as Simple as Pouring Water in a Jar

Keto, Macros, Eat by Color, IIFYM, Flexible Dieting and Every Diet or Food Plan

 

Weightloss and weight management really is easy.  It comes down to spening more energy then you consume. Understanding Calories for Weightloss as Simple as Pouring Water in a Jar for Keto, Macros, Eat by Color, IIFYM, Flexible Dieting and Every Diet or Food Plan.

 

Here is a simple way to look at weightloss and weight management.

 

Say water represents calories.  A glass mason jar represents how many calories you need every day.  If you fill the jar to the top but do not over flow it the water stays in the jar.  If you try and pour more water into the jar then the jar will allow, the water will overflow.  It does not matter when you will the jar.   All at once, or over the course of the day.  As long as you do not over fill the jar, nothing will over flow.

 

If you over consumer calories the extra calories will over flow some place, and that place is bodyfat.  It is that easy.  As long as you do not over consumer calories you will maintain weight.  If you consume less calories then you need the extra calories have to come from some place and that some place is once again fat.

 

Energy cannot be created or destroyed.  It is called the law of conservation of energy.

 

Calories come first when it comes to managing or losing weight.  Where the calories come from comes second.

 

Keto, Macros, Eat by Color,  IIFYM, and every other approach to eating to manage or lose weight works as long as calories are managed.  Under fill the jar and you will lose weight.  Over fill the jar and you will gain weight.  Fill to the top with out over filling the jar and weight stays the same. The real secret is whether or not the approach to eating can be followed long term.

 

 

Ray Binkowski is a former fat guy that has lost 60 lbs and kept it off for 20 years.  Ray has a degree in Mechanical Engineering and worked in that field for some time.  In his free time he helped others struggling to lose weight and get healthy.  This lead to the starting a training business and then the purchase of a health club.   In addition he is an author, blogger, promotes two fitness contests and even had his own radio show.

 

As an Author...

In an effort to share a simple approach to making better food choices he wrote Eat by Color.  Eat by Color is available in print and e formats on Amazon.com.  Eat by Color codes type of food by color and makes eating to lose and maintain weight as simple as children's paint by number.

 

Get Fit and Live Healthy followed Eat by Color and is a collection of almost two decades of tips and tricks Ray has seen many use to be successful in their quest for health, wellness and weightless

 

The third title Exercise Galore, The Beginner's Guide to Weight Training is a how to weight train.  The book is intended to be read in digital format like that of a Kindle as there is a video for each exercise. In addition, readers learn how to build in a plug and play fashion their own result producing workouts.

 

In addition to books he has written and ghost written articles for magazine and other print mediums.

 

Get My Books from my Author Page on Amazon

EatbyColor.com

@EatbyColor

#EatbyColor

Facebook.com/EatbyColor

 

Training Center Owner...

Ray owns Fitworkz a 24-7 hybrid training gym in DeKalb, Illinois.  The 15,000 square foot facility is located in Northern Illinois. 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!  It is open 24-7 and is located in Northwest Illinois in DeKalb. 24 hour gym DeKalb Illinois serving DeKalb and Sycamore.

FitWorkz.com

@FitWorkzDeKalb

 

Training Clients…

He has consulted and trained military, law enforcement, tactical entities, professional athletes, pageant winners,  Blue Chip companies, and people from all walks of life to optimizing their physical readiness and capabilities.

Video…

On youtube Ray has shared his experience, tips, advice and other tools to help people reach their goals. To date there are over 1500 videos on his youtube channel youtube.com/fitworkzdekalb.

 

Podcasts

After requests to make content portable he started turning his content into video and audio podcasts. On Get Fit and Live Healthy with Raymond Binkowski contact becomes portable.  Plus if you dig deep in the pod casts you will find some of his radio shows content.

Podcast

https://itunes.apple.com/us/podcast/get-fit-and-live-healthy-with-raymond-binkowski/id1057957829?mt=2

 

 

 

 

Most Asked Nutrition Questions, Diet Myths, and Secrets of the Best Trainers and Coaches

Ray Exercise Galore Bundle

Most Asked Nutrition Questions, Diet Myths, and Secretsof the Best Trainers and Coaches

As a trainer, gym owner, and author I have spent the last 17 years I have worked with thousands of people on nutrition, training, lifestyle.

You have to eat 6 small meals per day.

There is no truth to this.  We have had clients successful eating 3 meals per day.  In some cases work and life commitment make it impossible to eat this often.  If you can only eat 4 times per day you are not dead in the water.  Make better food choices those 4 meals and move on.

You can’t eat carbs. (Applies to the Atkins and younger generation of Keto folks)

Most people are over eating carbs and not enough protein. Increasing protein and cutting back on carbs is often a step in the right direction.  Eliminating carbs completely is not necessary and cannot be done indefinitely long term.  When it comes to nutrition your success is in a long-term approach.  If I had a dollar for every time I heard “ I lost weight on Atkins”… and that weight would have never found its way back if you could stick with Atkins.  Same for Keto.

Cheat Days, Cheat Meals, and Dieting Always.

If you really want something have it.   You do not need a day of the week or meal of the week to do it. Cheat days, I used to plan to drop anchor at a buffet on Saturdays as this was my cheat day.  What happens if a special event (wedding/anniversary/graduation/birthday/promotion/you get the idea) happens on a Wednesday but your cheat day is Saturday?  Are you really going to miss the special event because it falls on the wrong day of the week?  This makes no sense.

Here is what I know.  If you have six days a week of better food choices one day a week, regardless of what day of the week it is, is not going to stop progress.  On a monthly basis this will be 25-28 good days of eating and on an annual basis over 300 days.  Not too bad and enough to lead you to progress.

Always being strict with food and dieting means life will pass you by.  Friends, family and loved ones will not be here forever.  Enjoy those special events.  Don’t let life pass you by.

Eating after 6:00 PM, 7:00 PM, or Later

It does not matter what time the calories come in. What matters if calories are not consumed in excess.  Plenty of our clients eat before bed and have not issues losing pounds and inches.  The bigger picture is making sure you eat enough calories but not too many.

Detoxes and Cleanses

Contrary to what the multi-level marketing people say on the internet, a detox and cleanse are not necessary for weight loss and long term weight maintenance.  Plenty have lost pounds and inches and kept them off long term with out doing either.

Forever Cutting Calories

Initially cutting calories gets the scale moving down. There is a point where cutting calories will not keep the scale moving down and a plateau will happen.  In some cases if calories go too low the scale might actually go up.  Cutting calories is not always the answer and we see people make great progress by actually increasing their calories.   Read that again.  We see most people that lose weight and keep it off for the long term actually having to eat MORE not Less!

Screen Shot 2018-07-24 at 3.50.40 PM

I am in the process of finishing a cook book full of easy to make recipes that taste great.  Most importantly the book teaches you how to make better food choices AND gives you sample meal plans and more. FitWorkzis the largest 24 hour training facility in DeKalb.  FitWorkzoffers 15,000 of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

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

Eat by 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 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.