Shredded French Onion Beef Slider Recipes, ONLY 4 Ingredients

 

Shredded French onion Beef Sliders.

Made in MINUTES!

A WHOPPING 4 ingredients.

  • Chuck roast, London broil, etc.... 2-4 lbs.
  • 1 Packet Lipton Onion Soup Mix
  • 1 Container Beef Broth
  • 1 Pack of Hawaiian rolls

 

Crock pot, insta pot, slow cook... 4-6 hours... depending on appliance used.
When done shred and place on Hawaiian rolls... or adjust depending on nutrition plan.

Easy to make this Keto, Low Carb, Eat by Color, etc.

Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you. ūüôā

https://bit.ly/2HeXKRW

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.¬†ūüôā

Get the BOOK NOW! 

 

 

 

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.

 

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

Best Pre Workout Ever!

 

Really another debate and more questions from those new or returning to exercise about the best pre workouts?

Are you kidding?

Here is a SECRET.. the preworkout is not going to make the workout. Showing up and working hard consistently is going to make the difference.

Yet, many want to ask for the best pre workout instead of getting in the gym and training...training not just exercising. That time you just spent asking about pre workouts is time wasted... that could have been spent training.

Some are also wasting time comparing Caffeine anhydrous to Caffeine.

Really? Go train.

 

 

Here is how we used to do it... Coffee + Music + Hard Work = Great Results

The devices evolved from the walk man to the disc man to the MP3 player to the iPod and eventually iPhone.... the secret remained unchanged.

 

Coffee + Music + Hard Work = Great Results

 

 

 

 

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.¬†ūüôā

Get the BOOK NOW! 

 

 

 

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.

 

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

Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Major Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Just because they slap ‚Äúorganic‚ÄĚ on the box or package does not make it healthy.

There are plenty of processed products labelled healthy and organic but the reality is they are not all that healthy.

At the time of this writing a major grocery retailer is rolling out a house brand of healthy products. Looking at what is available media wise, I have to question how these products are any better than those of their competitors.

Going a step further, there are plenty of much healthier whole food options that are just as portable, cost less and are available at every major grocery retailer.

Avoid being duped. Learn to read labels and educate yourself.

The secret to healthy and better eating starts by shopping the outside perimeter of the grocery store. Here. You will find the fresh produce, dairy, butcher section etc.

Remember just consuming healthy foods may not help you reach your health, wellness and weightloss goals. Eating food labeled healthy does not eliminate the need to get up and get moving on a daily basis.

Over the years we have seen clients anxious to make change start with a salad for lunch. As they learn healthier and healthier food options their once 400 calorie salad has ballooned to over 1200 calories. Flax seed, chia seeds, olive oil, cheese, lean chicken breast, on and on. It all ended up in the salad. Healthy, yes. Too many calories, YES! This is as much or more than a burger with everything.

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. ūüôā

Get the BOOK NOW! 

 

 

 

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.

 

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

Major Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Major Retailer adds hundreds of house brand healthy products, Are they REALLY Healthy? Avoid being DUPED, Secret to healthy and better eating revealed!

Just because they slap ‚Äúorganic‚ÄĚ on the box or package does not make it healthy.

There are plenty of processed products labelled healthy and organic but the reality is they are not all that healthy.

At the time of this writing a major grocery retailer is rolling out a house brand of healthy products. Looking at what is available media wise, I have to question how these products are any better than those of their competitors.

Going a step further, there are plenty of much healthier whole food options that are just as portable, cost less and are available at every major grocery retailer.

Avoid being duped. Learn to read labels and educate yourself.

The secret to healthy and better eating starts by shopping the outside perimeter of the grocery store. Here. You will find the fresh produce, dairy, butcher section etc.

Remember just consuming healthy foods may not help you reach your health, wellness and weightloss goals. Eating food labeled healthy does not eliminate the need to get up and get moving on a daily basis.

Over the years we have seen clients anxious to make change start with a salad for lunch. As they learn healthier and healthier food options their once 400 calorie salad has ballooned to over 1200 calories. Flax seed, chia seeds, olive oil, cheese, lean chicken breast, on and on. It all ended up in the salad. Healthy, yes. Too many calories, YES! This is as much or more than a burger with everything.

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. ūüôā

Get the BOOK NOW! 

 

 

 

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.

 

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

You Won’t Stay Motivated to Exercise Secret to Still Exercising Anyways

 

You Won’t Stay Motivated to Exercise

Secret to Still Exercising Anyways

 

Up at 4:30 AM and out the door at 4:45 AM to the gym, train, shower at the gym then to my office or on the road to see customers.  That was 20 years ago.  I had lost over 60 lbs and was scared to death that I would regain it, this was my motivation.

 

The alarm clock was strategically placed as far away from the bed as possible.  Why?  So I had no choice but to get out of bed and turn it off.

 

Stretch Armstrong could not hit snooze from the bed.

 

20 years have passed. The fear of gaining the weigh back has subsided.  The alarm clock is next to the bed.  Sometimes I do hit snooze.

 

You won’t stay motivated to exercise.  None of us will.  I don’t have that fear of gaining all that weight back and with it the burning motivation.

 

The Secret to still exercising when the motivation is gone, just get moving.

 

Most mornings my joints crack and pop like a bowl of Rice Krispies.  The last thing my 40 plus year old body wants to do is get up and exercise at zero dark thirty.  I have to get up and get moving, and so do you.

 

It is like passing GO in Monopoly.

 

You won’t stay motivated to exercise.  Accept that and get up and get moving.

 

Need Help Getting Started?  Click Here and Let's Chat!

 

 

 

 

 

 

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.

 

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

At 32 Conquering a Life Long Struggle

Krystal Wall

‚ÄúI took the walk of shame and realized that I was letting life pass me by.‚ÄĚ

I think the exact moment that I knew I didn’t want to live this way anymore came at an amusement park. My husband and I took our children for their first time and we were all so excited. We got on the first ride, I was holding my breath, and I was just barely able to snap the bar in place. However, the attendants came by and said the green light was not turning on, indicating it was fully latched. They began pressing it down, trying to force it closed, and I just wanted the earth to open up and swallow me whole.

 

After about 5 minutes, they said I would need to get off. They had to make an announcement to everyone since to open one meant they had to open them all. The worst part was my daughter, who was 7, started crying because now she had to ride her first amusement park ride alone and she was scared. I took the walk of shame past everyone and realized that I was letting my life pass me by while I sat on the sidelines. I love my children more than life itself, but I was letting food have greater importance than my future with them.

 

 

 

 

Breaking the Chains of Sugar Addiction and Emotional Eating

I think the biggest thing for me was breaking the chains of sugar addiction and emotional eating. I did not realize that I was such an emotional eater before because I was suppressing those emotions with food before they fully reached the surface. Now, I have had to learn new coping mechanisms for stress, frustration, anxiety, depression, etc.

 

 

 

 

At 32 Conquering a Life Long Struggle

I am 32 and I remember trying to lose weight when I was 8, so this has been a lifelong struggle. I used to say I would wake up on a diet and go to bed as a failure. I think the difference this time is twofold.

One, I found a method that actually addressed the sugar addiction and helped me to end those cravings.

Two, I discovered a love for exercise and physical activity that I’ve never had before.

I am following the keto way of eating, so I have 20g or less of carbs each day, moderate protein, and moderate to high fat. I also intermittent fast daily and do some extended fasting as well.

 

 

‚ÄúIf I say I‚Äôm going to do something, I do it.‚ÄĚ

The biggest change I have made in my life is following through on the promises I make to myself. If I say I’m going to do something, I do it. I decided when I started keto in December 2018 that I would not lie to myself or give up on myself ever again. If I say I’m going to go workout at 5AM the next day, I am in the gym at 5:01.

 

This has carried through to other aspects of my life and really helped me to become more disciplined overall. I have much more confidence in myself now and that has shown itself in many ways. I decided to finish my degree and have two semesters left of that.

 

I am a musician, but felt embarrassed to be onstage. Now, I regularly sing in my church and feel comfortable being in front of people.  My family is planning our trip back to the same amusement park in a couple months and I can’t wait to ride every single ride there! It’s been such a blessing, and I am thankful for every moment.

 

 

 

 

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.

 

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

 

 

 

 

Truth About Calories; Keto, Intermittent Fasting, Macros, IIFYM, Eat by Color, and Any Other Approach to Nutrition

 

Truth About Calories

 

Calories are a unit of energy.  From the Law of Conservation of Energy we know energy can not be created not destroyed.

 

Applied to the human body if you eat a surplus of calories over the calories you spend you will gain weight.

 

Eat a caloric deficit relative to the calories you spend you will lose weight.

Energy balance means that which comes in has to go somewhere.

It does not matter when the calories are consumed.  What matters is how many calories are consumed and how many are spent.  This is the TRUTH in Calories.

orry Intermittent fasting folks but you are not rewriting the laws of physics.  Plus if you do not eat between 9:00 PM and 6:30 AM is that not fasting?

Once caloric energy balance is managed a discussion about where in terms of macros...carbs, protein and fat calories come from can be had.

But how many calories are consumed and how many are spent comes first.

  • This is KING for fat loss or fat gain.
  • This is KING for weight loss or weight gain.
  • There is NO skipping this.

So whether you are following Keto, Macros, IIFYM, intermittent fasting, Eat by Color, IM or any other approach to nutrition contrary to what you may think it is as simple as calories in equal calories out.  A surplus will be stored as fat and deficit will come from fat.

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.

 

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

 

 

Nicolette from Cabbage Soup Diet to This!

Nicolette Tomblyn

 

 

 

Cabbage Soup Diet as a Child

My weight loss journey started so young that it’s almost hard to remember when it all started. I remember as a child being put on a cabbage soup diet. My parents were fit.  I always carried extra weight even whiles active in sports and dance. I continued to struggle as an adult.

 

Managing Stress with Food and Drink

I love food in every aspect: the social component, the enjoyment of eating it, and more than anything I love cooking and baking. On top of that I found myself stress eating or drinking with my coworkers after long 12 hour shifts of barely eating when I was a nurse at the hospital.

 

 

My Breaking Point

By the time I had my fourth baby, we found out my husband was having to move to Kansas for work, and I couldn’t go with him because of a divorce that left me no options but to remain in Illinois. So, that was it. That was my breaking point. I was scared and anxious to take care of four little kids all on my own. I literally thought I could throw a pity party for myself, or I could turn this into the most amazing turning point story.

 

Setting Goals becomes a Solution

I decided to hit the gym hard (I‚Äôve always been a gym rat), but this time I knew I¬†needed a goal. I hated running so I thought, ‚ÄúHey, I can do anything, I‚Äôm going to sign¬†up for a half marathon.‚ÄĚ Every day I worked on eating better by paying attention to¬†using my carbs for fuel during long runs and lower fat and making sure I got quality¬†protein in each meal. I lost a lot of weight during that time and also joined a group¬†of moms who helped lift each other up during whatever goals or struggles we had.

 

Crushing Goals and Raising the Bar

After a year, my husband returned home finding a job back in Chicago. I completed¬†my half marathon and then was on to the next goal. I want to compete in¬†bodybuilding. I‚Äôve always wanted to be a muscular, shredded girl. I remember a boy¬†in kindergarten had a mom who was a competitor and I thought, ‚ÄúWow, she‚Äôs¬†amazing!‚ÄĚ So here I am 3 years later, still working towards the goal to get my body¬†shredded for stage.

 

My Steps to Success

  • Set Goals
  • Find a Coach or Mentor to Hold You Accountable
  • Eat MORE
  • Enjoy Life
  • Sleep is Important
  • Stay Hydrated
  • Find Activities You Love, if you love them you will stick with them
  • No Diets, Keep Nutrition Flexible so it is Sustainable
  • Dine Out Less Often and Cook at Home More Often

 

I have a coach who I admire and trust. Family and friends have supported me and continue to support me.  My outlook on food is that it is fuel and I’m using it to move and maintain homeostasis; it can still be pleasurable, but it needs to meet my body’s needs.

 

My Life Now

The biggest change has been with my kids. ¬†I feel an overwhelming sense of pride from them, which they have never really shown until this point. I think they see the positive changes and really love that I lift. I hear them say ‚Äúmy moms a body builder, etc.‚ÄĚ to their friends.¬† They say things like ‚Äúhey mom it‚Äôs flex Friday !‚ÄĚ

 

I’m more patient with my husband and appreciative of his support.  I know not everyone has a partner who continues to champion their dreams. I’ve become more driven, more focused, and less worried about things like what people think.  I just learned to focus on my priorities, passions and me.

 

I now love shopping more.  I feels good to wear clothes I never thought I could wear.

 

Have a STRONG Story of Your Own to Share?  Message us @theprojecstrong

 

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.

 

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

 

#1 Secret to Getting Fit Over 40

START Where you Are, Not Where You Are Going, but Most Importantly START!

 

‚ÄúI go Gung-Ho and jump in with both feet.¬† It is tough and overwhelming, so I give up.‚ÄĚ

 

This is equivalent to training for a marathon.  You have not run in years and on day 1 start with a 10-mile run.

 

You know how this ends, and it is not after a 10-mile run. Most would be lucky to run 1 mile.

 

The SECRET is simple and as follows:

 

START Where you Are, Not Where You Are Going, but Most Importantly START!

 

Avoid getting paralyzed by what would be ideal and just start.

 

If you have not exercised in years, or ever, start by just moving more.  Park at the back of the lot at work, when shopping and running errands.  Set a goal to walk 3 days per week for 20 minutes. Simple and attainable.

 

The walk is a reachable goal.  It is FREE and you do not a membership anyplace to do it.  Reaching your goals will be motivating and will encourage you to keep going.  Compare and contrast that to jumping in feet first going to the gym every day for weights and cardio.

 

Grab the simple victories by setting the goal of walking and following through.¬† ¬†Build an ‚ÄúI CAN do this mindset.‚ÄĚ

 

Don‚Äôt forget that fad diet you jump into with both feet. ¬†The diet is not going to work either.¬† Instead cut back on some of the bad food.¬† Keep it simple and doable just like with exercise.¬†Grab some victories with food and use it to build that ‚ÄúCAN do it‚ÄĚ mentality.

 

I time build on the can-do attitude and use the motivation to challenge yourself more with exercise and nutrition.

 

 

START Where you Are, Not Where You Are Going, but Most Importantly START!

 

(Need a Plan of Your Own)

 

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.

 

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

 

Overcoming Obstacles on the Way to Losing Over 50 Pounds

2014 My Breaking Point

My weight was at its highest (notwithstanding two back to back pregnancies). I was diagnosed with a pre-cancerous colon polyp.  My youngest daughter was granted a wish through the Make-A-Wish Foundation and I did not want to be photographed overweight and out of shape.

I decided to get serious at the gym.   I worked with a trainer and nutritionist.  I was put on a structured meal plan and had to learn a whole new way of life.

 

 

 

 

 

Failing is Part of the Process

I tried and failed SO many times, I lost count.  I lost faith in my ability to gain control over my weight.  This changed when I started working with a trainer and nutritionist.  I learned important (yet simple) tactics for achieving success.

 

 

 

 

Overcoming Obstacles

The biggest obstacle was learning to eat.  I had already tried every fad diet out there, including starving myself. I was never successful.  Eating 6 times a day was foreign to me!   There was no way I could eat that much, and lose weight.  I cried the first week and struggled to eat 6 times per day.  I kept at it.  The more consistent I was with nutrition the more the weight seemed to just drop off.  It was working.

 

 

 

 

 

 

 

My Plan

I lifted weights 3-4 times a week, performed cardio 3 times a week.  My workouts are intense using a progressive overload approach to training.   Fad diets are behind me.  I follow a very structured and balanced nutrition plan that included nutrient-dense foods.

 

(Need a Plan of Your Own)

 

 

A Role Model Helping Others Reach their Goals

Becoming healthy has done amazing things for me.  My esteem and confidence in general have improved. I am a role model for my teenage daughters.  After losing over 50 pounds and I reached my ideal weight.  Next I had the confidence to step on stage in 4 amateur bodybuilding competitions and earned the chance to compete nationally.   Today I have a sports nutrition consultant certification and share my experience and knowledge with others!

 

 

 

Michelle Meyer

IG:  @mcmcolospgsfit

 

 

 

 

 

 

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.

 

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

 

Getting out of the diet box, cheat meals, and eating clean. What is balanced nutrition anyways?

Getting out of the diet box, cheat meals, and eating clean. What is balanced nutrition anyways?

 

Long terms success with nutrition occurs when you stop telling yourself what you can not have.  When you finally focus on all that you can have things will start to change.

When you get food right... you get health, wellness and weightloss.  Sure you have to manage how many calories you eat.  The key word is manage and not fixate and obsess over them.

 

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.

 

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

 

Fighting Age and How to Make 40 the New 20 and 50 the New 25

Protein in the Jelly

Part of Aging or So the Doc Said, How I am Fighting Aging

Fighting Age and How to Make 40 the New 20 and 50 the New 25.

There were two then three dots on the wall. I was sitting in a class room updating a certification over the weekend. On the dry erase board, three dots. I looked at the walls to the left and right and there were the dots.

The following Monday I got an appointment with an ophthalmologist friend.

Doc checked me out and said you are fine. ‚ÄúAre you 40 yet? You have protein in the jelly.‚ÄĚ He went on to explain this is part of the aging process and amino acids are in my line of vision. Or something like that.

I heard one thing…. You are getting older. The thief, age, was beginning to steal from me.

Next, age attempted to take my ability to get up off the floor. Seriously. I was kneeling on the floor with my kids and started to stand up. I started the old man grunt and push off the knee with my hands.

Unlike changes in vision, balance, posture, hand eye coordination, mobility and flexibility do not have to fall victim to age. They are use it or lose it.

I now incorporate training maintain these things age would like to steal. I still train somewhat like a bodybuilding but include functional training. You should as well.

Want to fight aging and need a place to start? If your current existence is sedentary… you sit in a car to go to work, then sit in a cubicle or office and then sit in the car to sit at home on your phone watching TV… just get moving. Start with a walk. No cost and it can be done anywhere.

Fighting Age and How to Make 40 the New 20 and 50 the New 25

My training looks like this (click here to get a complete program for yourself)

3‚Äď6 days per week for 20‚Äď45 minutes

Chest and Back (Push and Pull)

4 Exercises of each

8‚Äď12 Reps

Supersetted

Arms and Shoulders

3 Exercises of Each

8‚Äď12 Reps

Super or Trisetted

Legs

6‚Äď8 Exercises

6‚Äď20 Reps

I will train each of the above at least once per week.

In between those days I will do some functional training focused on fighting age.

My Functional Training

Shoulder Rehab Prehab

Trap Bar Deadlift

V Bar Pullup

Med Ball Goblet Squat

DB Lunge

Heavy Carry

One set of 10‚Äď15 of each, rest then repeat 4 more times. Basically, a giant set.

Step Up

Step Down

*Note done on a foam covered box in the video. I do them on a boxing heavy bag on the floor. Why? The heavy bag is somewhat unstable and allows me to work in some balance.

Dead bugs 12 Reps

Plank 30‚Äď60 Seconds

McGill Curl Up 12 Reps

McGill Walk Tall Like You Own the World 15 Yards

Superset and repeat 3‚Äď10 Times.

Years continue to pass, there is grey in my beard and the protein is still in the jelly. I am actively fighting age and you should to.

#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.

 

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

I Have Lost 80 Pounds and have Confidence I Never Had Before

Time for Change

Kim Crazythunder

My breaking point was being diagnosed with Type 2 diabetes 5 years ago. My liver and kidneys were failing.  If I did not change my bad habits I would need mediation and dialysis. I made a deal with my doctor to give me some time to change my life around.  I didn’t want to go on any medications or dialysis at 25.

Obstacles

I quit smoking cold turkey and drastically changed my eating habits while fighting cravings.  My blood sugar was checked all the time and learned to meal plan. It was frustrating, I was way out of my comfort zone. There were times I felt completely sick.   My body was detoxing the chemicals I was putting in it for so many years.

I have tried MANY different diets and exercise programs. Some worked, some didn’t. It’s constant work. I learned what worked for me and when to change something in my diet or workouts. I did research and trial and error.

My Plan for Change

For exercises I did 2 hours of cardio 6 days a week on the treadmill, elliptical, stair master, along with high knees, jumping jacks, and football drills. For weights the Push, Pull, Leg and leg day. I changed my workouts every 3-4 weeks.  I increased my weights weekly.

The 80 Pounds Lighter More Confident Me

Being stronger has made my life better.  I will be around for my kids.  I feel I have purpose. I have found something that I am confident and great at.  It gave me my new career path ( Personal Trainer).

I have confidence in myself that I never had before.  My kids have seen how hard I’ve worked to get healthy.  They have watched me train and not give up.  I have met some amazing people in the process.

I have lost is 80lbs.  I am proud of all that I’ve accomplished and the person I am today.

 

 

Do you have a Strong Story to share?  Message or email us!

ray@fitworkz.com

 

 

 

 

 

#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.

 

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

 

Easy Way to Add Vegetables to Your Favorite Grilled Meal!

 

Easy Way to Add Vegetables to Your Grilled Meal!

 

 

#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.

 

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

 

Ouch My Knees and How to Fix them and Feel Like You are 25

Ouch My Knees Hurt

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel Like 20!

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel like 20!

You come from the factory with two knees and no spare. You better care of them. The cost of not doing so is feeling every bit of 50.

Once middle aged your knees have some miles on them. The knee joint can start pop, creek, crack and hurt.

If the hurt is great enough you will live to avoid activities that cause pain. Which really is not living and certainly does not feel like 25.

Step 1

Get new shoes every few months. Even if they look brand new replace them. You cannot see the inside of the sole of the shoe that can be worn. Especially true of gym shoes only worn indoors.

The material inside the sole of the shoe breaks down creating an imbalance about the knee joint. Imagine opening and closing a door that has a screwdriver stuck in the hinge. Same thing when you wear shoes that are worn out.

Expert Tip:

Do not demote those shoes to cleaning, yard work or anything else. Throw them out. New shoes are cheaper than new knees. Feeling like you are 25 is priceless.

Step 2

If you are carrying a few extra pounds. Get rid of them. Simple. Lose the extra weight.

Step 3

Learn and do exercises that restore balance to the knee joint. In lay terms removing the screw driver from the door hinge. Add the program below to your weekly exercise routine and stop doing things that aggravate the knees.

Help those 50 year old knees feel like they are 25 with this program.

Execute 2‚Äď3 times per week.

3 Sets of 10 Reps of each exercise

Step Up

Step Down

2 Leg Concentric 1 Leg Eccentric Leg Press

Limited Range of Motion Leg Extension

Quad Set (hold for 30‚Äď60 seconds)

 

Do these things and start feeling like you are 25 and get out and start living.

 

#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.

 

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

How to Build the Ultimate Home Gym

Build the Ultimate Home Gym

 

As a former gym and training center owner I have been asked numerous times what I would put in a home gym.

Here is the list of equipment to build the ultimate home gym.

  • Squat rack ($800 though I would have a local shop fabricate)
  • Powerblocks 0-90 lbs ($1300)
  • 3-6 Kettlebells 10 lb, 20 lb, 40 lb something like this... one of each weight or a pair of each. ($350)
  • 1 Olympic Bar with 1 set of bumper plates 2 10 lb, 2 25 lb, 2 35 lb, 2 45 lb. All plates full olympic plate outside diameter (Bumper Bar Set $668)
  • 1 Echo or Schwinn Air Dyne style Bike ($750)
  • 1 Rower ($1200)
  • 1 Erg Maybe? ($700)
  • 1 Tractor Tire (donated by tractor dealer or implement company)
  • 1 Sledge Hammer ($25)
  • 3 Slam Balls 15 lb, 30 lb, 40 lb ($250)
  • 1 Hex Bar or Trap style Bar ($100)
  • 1 Land Mine with Handle ($130 though fab shop could make them)
  • 1 each of 12" Box and 18" Box... ¬†though box jumps are NEVER allowed (can make these at home and if they are Line X‚Äôd they will last forever)
  • 1 Adjustable Bench
  • 2-4 ¬ĺ inch thick barn stall mats ($30 each)

 

 

The prices listed above are for brand new.

 

Most of this equipment can be found used on Facebook marketplace or craigslist for a fraction of the price.  As an example, I purchased a set of commercial Powerblocks from 5-90 lbs for $500.

 

I have the equipment listed above in my own home gym. It is the right equipment to get a quality workout at home.

 

 

#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.

 

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

 

 

Secrets to Eating Right and Training While Traveling

 

After losing over 60 pounds I took a job in sales and was scared to death I would gain the weight back.  Here are my secrets to maintaining my lifestyle and with it my weight while on the road traveling.

 

4 Secrets to Traveling and Eating Right

 

  1. Breakfast. If the hotel offers a free continental breakfast

grab a piece of fruit and a yogurt or a couple of hard-boiled eggs with

whole grain toast.   Pack your shaker cup and a few baggies of protein before you leave.  This is your plan B.   Have a shake on the way out of the hotel.

 

  1. Snacks. Gas stations are great for snacks. They all have jerky, protein bars and mixed nuts.Grab one or the other and a bottle of water or diet beverage and get

back on the road.

 

Note: When you top off the tank of the rental car enroute back to the airport, gas stations are a great place to get a snack. They are also a third of the price of food at the airport.

 

  1. Lunch. Grilled chicken breast salad.

 

  1. Dinner.Largest piece of red meat on the menu, salad and a side of vegetables.  Ask that they hold the bread basket.  Funny, but when you order the 8 oz filet medium rare, the salad and vegetables no one is aware you are watching what you are eating.

 

4 Secrets to Traveling and Training

 

  1. Get your workouts in before you travel. Plan your off

days for your travel days. If you are going on vacation and will be gone

for an extended period of time, plan a week or so off from exercise. You

will return full of renewed enthusiasm to be back training in the gym.

 

  1. Most hotels have some type of equipment. Call ahead or check online if your hotel has an exercise facility onsite. If there is cardio equipment, start your day with 20 minutes of High Intensity Interval Training.  If they have machines do a circuit.  Three sets of ten repetitions of each exercise on each machine, rest 30-60 seconds between sets.

 

  1. Call the hotel and ask about local health clubs. Sometimes

they are even able to secure a free gym passes to local facilities.

 

  1. Hit the road. Some vacation destinations are great places to put a few

miles on your walking or running shoes while seeing the local sites. Just make sure

your route is safe. In fact, some communities have running tours, so

you go for a run and see the sites. Grand Rapids, Michigan is one such

locale.

 

#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.

 

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

 

Men Lose Weight Easier than Women, and Here is Why!

 

I am sharing this because twice in the last week I have seen posts and comments that men lose weight easier than women on social media. There is a reason this happens and there is a simple solution.

This following scenario happens all too often. I watched it all the time in my gym.

A husband and wife join the gym. It is the first of the year, and they decide as a couple working out is something they can do together. Innocent enough of an activity, one that is going to benefit everyone, right? What could go wrong?

Unfortunately, this is usually how it goes:

Wife

‚ÄúI hate you. We joined the gym at the end of January. It is barely March now and look how much weight you have lost and you are still drinking beer. I have not lost a pound. ‚ÄĚ

Husband, speechless, with a look of bewilderment, says nothing. He knows full well no matter what he says….you get the idea.

I wish I had a dollar for every time I witnessed this situation from my front counter or club floor. As a spectator, forget trainer or gym owner, it is pretty easy to see what is going on.

The wife scans in, hits the locker room, out of the locker room onto the precor,

stairmaster or treadmill. She spends an hour or so on two or three pieces of cardio equipment.

The husband scans in and makes a bee-line to the weight room. He hits the free weights and maybe some hammer strength or similar pieces of equipment, squeezes in some chat time with the other guys in the weight room.

An hour later they reconvene at the front of the club and out the door they go.

This goes on for a few months.

Do you see why they get different results?

Both work hard and the wife may even work harder than the husband. Both are in the gym for the same amount of time.

The difference? The wife spends all of her time doing cardio.

The husband, all resistance training with weights and no cardio. After a few months, guess who has lost inches? Old hubby has dropped some pounds and inches, usually a pant size or two.

The wife is not so lucky, though it is not for not trying. She is investing her time in the wrong exercise, and this is easily corrected.

I recently spoke to a women‚Äôs philanthropic group and was asked this question. ‚ÄúHow should women train to lose fat, maintain bone strength, and be overall healthy?‚ÄĚ My answer was pretty simple.

‚ÄúTrain like your husband, boyfriend, brother or whoever. They are losing weight faster and easier because they are training differently than you are.‚ÄĚ I then shared the story above from my gym. One cannot possibly do something different and expect the same results.

Now forget getting big and bulky. I have worked with thousands over the last two decades, including men and women that want to get big and bulky. It is not in the cards for most.

I had one woman that was predisposed to gain a lot of muscle and she still could not get big and bulky. She had the lean, sculpted and toned look.

Guess what? She trained heavy weights and looked like a fitness model.

Want to Lift, firm, tighten, tone, sculpt and all the rest?

1. It is 90% food…and NOT a diet. If you can not eat that way forever it is a diet and will be short term.

2. Do some type of resistance training.

The training program: Yes, you need to lift heavy things a few times per week.

  • Deadlift
  • Squat
  • Pullup, Assisted if necessary
  • Dip, Assisted if necessary
  • Dumbell Shoulder Press
  • Dumbell Row

Try 3 sets of 8‚Äď10 repetitions of each exercise. If you can do more than 10 reps the weight is too easy. Add weight. You now know the answer to ‚Äúhow much weight should I use?‚ÄĚ Do this three times per week.

Cardio: You do not need it. Because many are going to insist they are different and have to do cardio to lose weight… here you go:

HIIT (High Intensity Interval Training)

  • Walk for 1 minute
  • Job for 1 minute
  • Run for 1 minute

Repeat 6 times (that is right, ONLY 18 minutes of cardio), and do this 3 times per week.

It is that easy. Now go get started. Men often lose weight easier than women because they spend their time differently in the gym.

#1 Step to Success is Failure!

 

There is no question failure is many of the steps in the staircase to success.  There is no skipping it.  If you are going to be successful, you are going to fail. And you are going to fail a lot.  Ask anyone one that has been successful, there is always a backstory littered with failure before success.  Climbing the steps to success takes time, and many of these steps will be failure.

 

Failure, when used in the proper context is a competitive advantage.  How? Easy.  Your competitors will evetnaully fatigue and tire after so many failures.  They will succumb to the failure and give up.

 

Success lies on the other side of just one more try.  One more iteration.  One more phone call.  One more email.  The one that keeps getting up, tries one more time or alters the approach and carries on just a bit further often finds success.

 

Keep this in mind. When the obstacles are piling up. When you are starting to get tired and questioning the reason to carry on.  Carry on.  Keep grinding.  Stand back up and keep going.  Remember your competitors are growing tired of failing.  They are going to cave and give up.  Use this to your advantage.  As long as you persist, one step at a time you will climb the steps to success.

 

 

#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

Secret to Wanting to Eat Your Vegetables!

These are vegetables. When was the last time you had some? Not out of a bag, but that started out looking like this fresh in the produce section?
 
You should eat your vegetables…. You can eat quite a bit of them for not many calories. I really realized this while doing the nutrition calculations for my new book Healthy Simple & Tasty, Recipes for Living Well. Vegetables also keep you regular, are loaded with water and vitamins/minerals.
 
I know who picks fresh vegetables over chips…. Get creative and you might start picking the vegetables. Creative is using infused oils and vinegars like Renee’s from Driftless Glen Distillery great on salads and more.
 
Chicken Ginger Lime Asparagus Page 84
 
Or on a great summer side like
 
Caprese Tomato Mozzarella Page 117
 
We have been making a weekly vegetable tray and using dips like in the new Healthy Simple & Tasty book…. Even some new recipes like Taco Ranch. Seriously get the vegetable tray out that typically only sees daylight on holiday. Wash and slice a ton of vegetables and make some dip. The whole family will end up snacking on vegetables from the tray for the better part of the week. Add some of the great dips like below.
 
Dipping Sweet Peppers and Ranch Page 193
High Protein Ranch Dip Page 202
 
 

 

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.

ENJOY Cake, Cookies, Ice Cream and the Rest of Your Forbidden Favorite Foods…

Cake, Cookies, Ice Cream and the Rest of Your Forbidden Favorite Foods...

 

 

First no foods are off limits.***

Second if you really want it have it.

Third there are ways to make great tasting snacks, treats or what have you that will not wreck your progress.

 

 

 

 

 

 

 

 

Any of these sound appealing?

  • Key Lime Protein Pie (Triple Zero Yogurt, Graham Crackers and Whipped Cream)
  • Pumpkin Protein Pie (Pure Pumpkin, Protein Powder, Pumpkin Spices)
  • Peanut Butter and Jelly Protein Pudding (Peanut Butter, Frozen Berries, and Protein Powder)
  • Cookies and Cream Protein Yogurt (Greek Yogurt and Cookies and Cream Protein Powder)
  • Retro Protein Pudding (Heavy Whipping Cream and Protein Powder)
  • Chocolate Peanut Butter Moose Poop (Protein Powder, Oats, Peanut Butter, Water)
  • Protein Popsicles
  • Chocolate Mocha Pudding
  • Of course they do appealing

Yes, most are protein based. But this allows you to get your protein but not all of the excess carbs and fat.

Everyone of those recipes is in Healthy Simple & Tasty.

 

 

At 55 I Feel Better Than Ever

At 55, I feel better than I ever have in my life, but it has not always been this way.  Most of my adult life was living on a diet and exercise roller coaster, with my weight fluctuating up and down over the years.  But with the right mindset and hard work, I have lost over 50 poundsand made it my life mission to achieve and maintain the best health possible.  After making changes in exercise and nutrition, I was able to achieve a new level of fitness that I previously thought impossible.

 

 

 

 

 

Enough is Enough

 

From my 20's to my mid 40's I lived on a roller-coaster ride of yoyo dieting.  Like a lot of women, my weight had fluctuated throughout the years.  At my high I weighed 173 pounds.

 

 

 

 

 

A Wake-Up Call

 

At one point I landed in the ER.  I was told I had a heart attack.  After meeting with a cardiologist, it was revealed that it was not a heart attack, but it was a serious wake up call.  If I was going to see my kids grow up, I had to make some real lifestyle changes.  Both of my kids were in scouts, I wanted to start engaging physically in life again.  I loved the outdoors and I wanted to participate in the physical challenges alongside them.

 

 

Change is a Process and does not happen overnight

 

It did not happen over-night or involve an all at once lifestyle change.  It was a process of learning, adding on, and evolving my activity level and nutrition.  Getting fit is a very long process of adding strength, building muscle fibers, and shedding fat.

 

First you have to have a CAN-DO mindset.   After mindset the right tools are needed to achieve the body you want.  I had to build muscle, strength and endurance. This allowed me to burn fat until the point that I wanted to maintain.  A steady combination of the right types of exercises, diet and rest days I found were keys to success.

 

Nutrition is also a mindset. I found the word ‚Äúcarbs‚ÄĚ is not a bad word. ¬†The right balance of carbs, fats and protein is necessary. ¬†Some days are a challenge, but it's just part of the journey. ¬†Life is meant to be enjoyed and some day's you just need to enjoy life by treating yourself to something unhealthy. ¬†It's not the end of the world. ¬†You just enjoy it, not stress over it and get back to business the next day.

 

How has being stronger made your life better?  Not just the bathing suit before and after.... life! Confidence, esteem, relationships, career, school, and healthy?

 

In my 50’s now, I feel and look better than I have my whole life.  I have accomplished amazing things going from overweight and stuck in midlife spread to being where I am now.  Everything is better by living a healthier lifestyle from more confidence to do the things I want to do and better relationships with people.  I have also learned that taking care of yourself is a priority not a self-indulgence. If you want to be a better person and help other people, you have to start with yourself.

 

Follow Reba @Reba_Fitnessand check out her site RebaFitness.org

 

Have a motivating story of change of your own?  Interested in sharing it?  Let us know!

 

 

Professional Opera Singer Drops Pounds and Inches and Becomes Pioneer and Role Model to Women

     I’ve always had problems with my weight. Starting all the way back in college. My body loved to yo-yo.  2004 was my breaking point and needed to change my life after I found my mother dead. She dropped dead at 57 years old from a heart attack. She weighed over 320 pounds. I wasn’t that heavy but i was obese and was heading down that road because of unhealthy eating habits, minimal exercise, and drinking lots of alcohol.

My husband at the time and I decided to go on a diet and we did the Body for Life Program by Bill Phillips. I got down to my goal weight and got interested in taking my fitness goals to the next level by competing in fitness competitions. I competed for 7 years until I had a car accident that changed my life completely. I ended up with neck-back spinal injuries that forced me to retire from the sport.

I had to go to physical therapy for months and was told I was unable to do overhead movements, pull-ups, running or plyometrics. I got very discouraged and depressed. I was used to training all or nothing. I ended up quitting exercising and would emotionally eat. I ended up blowing up to over 200 pounds and couldn’t get the weight off for many years.

I tried losing weight numerous times and failed. I reached rock bottom.  I wanted to completely give up until one day I decided to change my mindset to positive thoughts and starting believing in myself through self help books, subliminal affirmations, solfeggio music, mediation, crystal therapy, prayer, and the Herbalife program.

The Herbalife program helped jump start my fitness goals and helped me to get to my goal weight. After I got to my goal weight, I decided I wanted to compete again and hired a trainer. I’m currently training for my comeback show in September with IFBB Pro Kelly Lynn. I will be doing a crossover physique/figure and plan to bring home some hardware and qualify for nationals.

Current Diet

  • Lean Protein
  • Green Vegetables
  • Complex Carbs

 

Current Training Program

  • Weights and Cardio six days per week

 

It has been a very long road but triumphant one.  My results are truly a miracle. I thought my fitness career was over because of my injuries and I essentially gave up on life until I change my mindset and then my whole world changed for the better. I’ve gained confidence, esteem, positive relationships, and boost in my music career.

   Being a professional opera singer demands a lot on the body stamina wise because Opera singers use their whole body to produce sound. Opera singers are essentially like athletes. When I was heavier, I would get tired easily, I had a lot of issues with supporting my sound and with my breath support because I was overweight. Now that I’ve lost the weight I have more energy and I’m able to sustain vocal phrases with ease and power.

I want to motivate and inspire others by sharing my story. I want to be a pioneer and role model to women and my 9 year old daughter. My future plans are to go back school to get my Doctorate in Music, write a book titled, ‚ÄúOverall Wellness for the Performing Singer‚ÄĚ, compete in fitness competitions, be a personal trainer, and start my own line of exercise videos.

Yetta Mae Hansell
Professional Opera Singer

 

 

 

 

 

 

 

 

 

Do you have an inspiring story of your own to share and motivate?  We would love to hear it!

 

Find and follow us on Instagram @TheProjectStrong and DM us if you have a story.

 

 

Don’t Think, Just Get Going

Don’t Think, Just Get Going

 

Sometimes what you need to do is the last thing you want to do.  

Don’t want to work out?  Stop thinking about it and just get going.

Don’t want to run?  Stop thinking about it and just get going.

Don’t want to write?  Stop thinking about it and just get going.

Don’t want to eat the meal on your meal plan?  Stop thinking about it and just get going.

Don’t want to do your homework?  Stop thinking about it and just get going.

Don’t want to get up with the alarm?  Stop thinking about it and just get going.

Funny thing is one you get going it is easy to keep going.  That short workout turns into a legitimate training session.  The short run becomes the 3 miles you were supposed to run.  The paragraph becomes and essay, a short story or a book.  You find yourself full and satisfied after that meal you were supposed to eat.  The homework is done.  Turning off the alarm and starting the day…leads to a more productive day.

When I was a fat guy trying to lose weight here is how I made myself get going.  After working all day as an engineer and commuting to and from work, the last thing I wanted to do was exercise.  Recognizing this, when I got home from work, I would put my workout clothes on, set my alarm for 5-10 minutes, and then sit and relax.  No music or tv just silence.  When the alarm went off I would get going to the gym.  No thought, no debate just up and moving to the gym.  A little over an hour later I would be back home, workout done and feeling accomplished.

Don’t think, just get going.

 

 

 

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!  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.

 

 

Recipes for Living Well, Healthy and to Lose Weight

 

I remember getting my first cook book.  I thought I had struck good.  A fat free cook book.  It was the 90s and fat free was the rage for those looking to drop pounds and inches.

 

I could not wait to get cooking.  When I got home from the book store (remember those?) I opened the book.  To my surprise the book was full of recipes requiring ingredients I did not have.

 

Epic failure.  So much for my new holy grail of fat loss recipe book.

 

Healthy Simple & Tasty is 220 pages of recipes that I make at my own house.  All have 6 or so ingredients that you will actually have in your kitchen.

 

The recipes are easy to make and taste great.

 

To help you get the most out of your nutrition in terms of health, wellness and yes even weightloss there are two sections to help you figure out how much food you should eat.  Calories, carbs, protein and fat and how much you should eat.  It is all in the book.

 

From Obese to a STRONG, Fit Woman… a New Me Began to Emerge.

 

My name is Laura Nieves and This is my story:

 

In December 2012 I sat staring at a picture someone took of me and I was shocked by the person I had become.  I had a ton of health issues fighting diabetes, high cholesterol and a fatty liver due to the loss of my gall bladder a few years back.  The scale was climbing and was eventually near 300 pounds.  My doctor had asked me several times to get healthy. My dad pushed me to get back to being fit. He asked me to change my way of eating.

 

I watched a film about a man fighting for his life and it hit me, I had 2 daughters and a husband that I wanted to be around for.  I prayed for the strength to do this. In January of 2013 I started exercising.  Gradually I started eating better.  It was all trial and error.  Slowly I was making progress and in 2014 I became a vegetarian.

 

I was to go to a weight room full of men.  Worse, I was sure how to work majority of the machines. My husband and I transformed my full basement into a gym. I started weightlifting and loved the way my body slowly started transforming.  I went to the doctor early 2014 and I no longer showed signs of diabetes or high cholesterol. I no longer woke up from panic attacks or back issues.

 

My dad had stage four lung cancer.  Even with cancer, my dad would wake up with me every morning at 5am and we would go jogging for 2-3 miles every day. How he found the strength and energy amazed me every day.  He was so proud of me trying to get healthy and fit. My dad was such a fighter.  I lost my dad in 2014.

 

The sadness and stress of losing my him caused me to gain weight back. I remembered how proud he was and how he motivated to keep going. In 2015 I started to focus on me again.  I lost a ton of weight. My clothes started shrinking.  My waist started getting smaller. From obese to a strong, fit woman, a new me began to emerge. I got my confidence back. My daughters got their mother back. My husband got his wife back. Full of energy and life.

 

In 2017, I competed for my first contest to honor my dad and his battle with lung cancer.  I lost so much weight and was a far cry from the almost 300 pounds I had once weighed. Despite me being one of the biggest girls on stage in the contest, I got out of my comfort zone in a bikini.  This experience was amazing and changed my life.  I glued a piece of my dad’s favorite shirt inside my bikini bottoms. I felt as if my dad was standing right beside me on stage.

 

My life has forever changed.  I am no longer sick or need to take medicine.  My lose skin is a testament to my journey. It shows how much weight I have lost.  My scars and stretch marks show I am a warrior that persevered.  Fitness me the fountain of youth. People tell me I look younger now than when I was in my 20s. I say hello to being fit and strong in my 40s. I am now pescatarian still have not had a piece of meat since 2014. I am still a work in progress.  I lift weights 5-6 days a week and my body is forever changing.

 

My advice…never think a dream is to big. You can change your life. If you think you are stuck, trust me you are not. You are the author of your own story. You got this. 

 

 

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 ‚ÄúIf It Fits Your Macros‚ÄĚ (IIFYM) because it gives me the freedom to have ‚Äúfun foods‚ÄĚ 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:
¬Ā. 8 Ounces Chicken Breast (left overs)
¬Ā. 6 TBS BBQ Sauce (get the low carb/sugar if you please)
¬Ā. 1 Cup Shredded Cheddar
¬Ā. 1 TBS Olive Oil
¬Ā. 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

‚ÄúMrs. Smith hop on this machine and do 15 to 20 repetitions.‚ÄĚ

 

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

 

Shady Sales person

‚ÄúMrs. Smith how does feel?‚ÄĚ

 

Mrs. Smith

‚Äúmy thighes are burning right where I want to tone, sclupt and slim them down.‚ÄĚ

 

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

 

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

¬Ĺ 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‚Ķ
  • 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

¬Ĺ 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

¬Ĺ 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‚Äôs dig a little deeper into the story ‚Äď has it been an easy path overall and if not, what were the challenges you‚Äôve 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 ‚Äď 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 ‚Äú I lost weight on Atkins‚Ä̂Ķ 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.

Diet Secrets so you can Have Your Alcohol, Wine and Beer

 

Screen Shot 2018-07-11 at 3.18.27 PM

Diet Secrets about Alcohol,Beer, and Wine

 

***Author's comment....  some will wonder why this is on EatbyColor.com and why a trainer would talk about this and what it has to do with weightloss, health and fitness...  I get asked about alcohol from probably 2/3s of the clients we work with.  So it is worth talking about.

A few years ago I had a former member of my health club contact me on the phone.  She was interested in training and rejoining because her twentieth wedding anniversary was coming up.  For the anniversary her and her husband were going on a vacation and he thought it she could easily wear a bikini.   She wanted to know if I thought she could wear a bikini in less then five months for vacation. My answer sure. 

She was concerned I had not seen her in years.  I responded that first you have to believe it is possible to comfortably wear the bathing suit.  If you do not believe it, it will not happen.  Second, come in and let’s come up with an intelligent plan to get you in a two piece for your vacation. 

We met and set up a plan. She was going to train with our staff three times a week and follow an Eat by Color nutrition plan.  Her next concern was alcohol.  She wanted know if she had to give up having a few glasses of wine.  The answer surprised her and may you as well, no.  See most people including our returning member now client have some many small opportunities to do food better.  Making small improvements combined with the right exercise can yield huge results. 

Fast-forward a few months. Our client confidently and comfortably went on vacation and wore the two-piece bathing suit.

When it comes to alcohol, if you want it have it, just not all the time.  Do the little things with nutrition better.  Get 2-4 days a week of consistent exercise (preferable with weights).  If you are making progress and have the occasional drink it will not matter.  If you are not making progress then the drinks might have to go. 

Should you drink vodka because you heard it is the lowest carbs or calories?  If that is what you want to drink then yes.  If not, you are better off just having what you enjoy. Again just do not go overboard.

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. 

 

Must Have In Your Kitchen If You Plan to Lose Weight

Must Have In Your Kitchen If You Plan to Lose Weight

Must Have In Your Kitchen If You Plan to Lose Weight

I remember buying my first weight loss cook book.   I was excited to get it home only to find out there were two problems. First I did not have the majority of the ingredients for any of the recipes in the book. Second, as a bachelor I did not have most of the utensils or kitchen equipment needed to make the food in the book. The new weight loss book was loaded with food and meals I lacked the tools and ingredients to make.  Your kitchen needs to have the tools for you to make the right foods to reach your goals.  Recipes need to have only a few common ingredients or you are never going to make them OR will only make the on special occasions.  Even if there are few ingredients in the recipe if you do not have them you can make the food. 

Here is a list of tools you will need to have in your kitchen to make better food and drop pounds and inches.

Equipment and Tools

Oven/Stove

Microwave

Grill

Large Frying Pan with Lid

Spatula

Oven and Microwave Safe Dishware

Pack of Portable Plastic Food Storage Set (hit your local box store)

Crock Pot or Slow Cooker

Blender

Ingredients

Garlic Powder

Oregano

Basil

Olive Oil

Balsamic Vinegar

Salt and Pepper

Vegetable Oil

Butter

Non-Stick Cooking Spray

Mayonnaise

Ranch Dressing

Ranch Dressing Packet

Taco Seasoning

Salsa

Hot Sauce

 

 

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!

How to do the Barbell Lunge

How to do the Barbell Lunge

How to do the Barbell Lunge

Link

 

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

 

Primary Muscle: Gluteus Maximus, Quadriceps

 

Secondary Muscles: Hamstrings, Gluteus Medius

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @TheProjectStrong @FitWorkzDeKalb

#EatbyColor #TheProjectStrong #FitWorkzDeKalb

High Fiber Italian Chicken Panini Recipe

High Fiber Italian Chicken Panini Recipe

 

IMG_3789

High Fiber Italian Chicken Panini Recipe

Ingredients:

High Fiber Wrap

Left Over Grilled or Baked Chicken Breast

Mozzarella Cheese

Spaghetti Sauce

Butter

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

 

Low Carb Rice Free Asian

Low Carb Rice Free Asian

Low Carb Rice Free Asian

IMG_3774

 

 

Low Carb Rice Free Asian Recipe

Ingredients:

Riced Cauliflower

Chicken Breast

Peas

Shredded Carrots

Soy Sauce

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

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

IMG_4238

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

 

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

 

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

 

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

 

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

 

 

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

 

Pullup (do them off the rafters, a beam,

Dumbbell Goblet Squat

Dumbbell Squat Press

Dumbbell Incline Row

Dumbbell Deadlift

Dumbbell Hang Clean

Med Ball Slam

Dumbbell Heavy Carry

Plank to Pushup Position

Rest 30 Seconds

 

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

 

First Round

6 Reps

Second Round

5 Reps

Third Round

4 Reps

Fourth Round

3 Reps

Fifth Round

2 Reps

Sixth Round

1 Rep

 

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

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #TheProjectStrong

 

 

 

 

 

 

How to Do the Back Cable Rope Pulldown

Cable Rope Pulldown

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

 

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

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

 

Primary Muscles: Latissimus Dorsi, Serratus Anterior

 

Secondary Muscles: Teres Major, Triceps
 

 

Excerpt From:

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

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

 

Ergoteknix Incorporated. Kindle Edition. All rights reserved.

 

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

 

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

 

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

 

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

 

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

 

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

 

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

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

The Project Strong

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

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

So what is your story?

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

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

We would love to share you story.

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

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

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

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

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

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

Nora Gets Abs Like Skater Leticia Bufoni

Nora Gets Abs Like Skater Leticia Bufoni

Nora gets Abs Like Leticia Bufoni

Nora Front Before and After.001

Nora before and after back.001

 

 

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

 

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

 

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

 

Attaching Nora’s Hurdles one by one.

 

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

 

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

 

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

 

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

 

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

 

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

 

Screen Shot 2018-03-21 at 6.49.43 AM

 

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

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 

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

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

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

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

Even worse many end up eating what is on their ‚Äúdiet‚ÄĚ and then having what they want on top of it.

 

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

 

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

 

 

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 

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

Functional Training Workout Wednesday Program

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

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

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

 

 

 

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

 

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

 

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

 

Landmine windshield wipers

Suspension push ups

KB lunge pass

Weight plate front raise

KB overhead squat

Push the sled

Single leg slider leg curl

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

Suspension bicep curl

 

Metabolics: 1 min on/ 30 sec off

 

Lunge Jumps

Inch worms

Plank to push-up

Mountain climber (opposite Knee to opposite elbow)

Supermans

 

 

 

 

 

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

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

 

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

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

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

 

Workout 6-7 Days per week

1 Hour of Cardio per day

15 Minutes of machines weights

 

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

 

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

 

Eat by Color approach to nutrition

Resistance training 3 days a week for 40-45 minutes

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

 

Lindsay’s Eat by Color Nutrition program is below.

Get 3 Months of Lindsay’s Program Here.

Screen Shot 2018-03-05 at 10.27.48 AM

 

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

 

Screen Shot 2018-03-05 at 10.32.46 AM

 

 

Here is Lindsay’s HIIT Cardio program

Screen Shot 2018-03-05 at 10.43.58 AM

 

Get 3 Months of Lindsay’s Program here.

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

 

 

 

 

 

 

Type Writer Side to Side Chip Ups

Type Writer Side to Side Chin Ups

Screen Shot 2018-02-25 at 9.18.10 AM

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

 

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

 

Primary Muscles: Latissimus Dorsi, Trapezius

 

Secondary Muscles: Rhomboids, Posterior Deltoid, Biceps
 

Excerpt from:

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

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

Get Rid of Mom Butt 2.0 – Eat by Color

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

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

 

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

 

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

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

 

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

 

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

 

Dynamic Warm Up

 

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

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

 

Barbell Hip Thruster

Stiff Leg Deadlift

Back Squat

Step Down Lunge

Side Lunge

Icing on the Cake Smith Machine Kick Backs

 

 

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

 

Russian Twist         

Single Leg Plank    

Side Plank Reach

 

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

 

Rest 1 Minute

 

Repeat two more times.

 

Add a version of the heavy carry like this one.

 

Kettlebell or Dumbell Heavy Carry

 

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

 

 

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

 

 

 

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

Youtube.com/fitworkzdekalb

 

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 

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

Workout Wednesday… How to Functional Workouts You have Never Tried

Workout Wednesday… How to Workouts You have Never Tried

 

Looking for something different give this a try.

 

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

Youtube.com/fitworkzdekalb

 

Dynamic Warm Up

Weaving Sled Push  

Kettlebell Pistol Front Raise

Single Leg Wall Sit    

Bosu Ball Goblet Squat

Bent Over Dumbbell Row   

DB Close Grip Floor Press    

Med Ball Push Ups

Metabolic

 

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

 

Rest 1 Minute

 

Repeat two more times.

 

Russian Twist           

Single Leg Plank

Side Plank Reach

 

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

 

Rest 1 Minute

 

Repeat two more times.

 

Kettlebell or Dumbell Heavy Carry

 

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

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

Ray Binkowski Eat by Color

 

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

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

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

 

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

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

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

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

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

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

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

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

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

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Fall Favorites made Better! Trainer vs. Dietician.

Fall Favorites made Better! Trainer vs. Dietician.

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

 

Lisa’s 3 Fall Pics

Protein Box

Pears

Butternut Squash

 

Ray’s 3 Fall Pics

Canned Pumpkin

Hobgoblin Grapes

Sweet Potatos

 

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

 

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

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

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

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

 

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

 

 

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

Youtube.com/fitworkzdekalb

 

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

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

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Eat by Color Integration of Training and My Fitness Pal Apps

Eat by Color Integration of Training and My Fitness Pal Apps

 

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Secret Eating Right While Surviving the Chaos of Back to School

 

 

Secret Eating Right While Surviving the Chaos of Back to School

 

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

 

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

 

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

 

 

Proteins:

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

 

Grains:

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

 

Fruits:

  • Unsweetened applesauce cups or pouches with no added sugar, such as as Mott‚Äôs¬ģ Unsweetened Applesauce
  • Bananas, small or cut in half
  • Grapes, cut in half lengthwise
  • Berries
  • Clementines
  • Pears

 

Vegetables:

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

 

Treats:

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

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

 

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

 

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

 

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

 

 

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

 

Functional Training at Home with No Equipment

 

Functional Training at Home with No Equipment

 

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

Get the Functional Training at Home with No Equipment Workout Here

 

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

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor

Train this Often and Crush Your Goals

Train this Often and Crush Your Goals

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

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Dinner in a Bowl….Ready Made Portable Meals

 

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

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

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

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

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

Subscribe to this channel

Use Spices to Make Eating Right to Lose Weight Easy

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

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

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

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

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

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

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

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

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Top 3 Caloric Mistakes Sabotaging your Fatloss!

Top 3 Caloric Mistakes Sabotaging your Fatloss!

 

 

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

 

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

 

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

 

Fat

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

 

Carbs

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

 

Dropping Calories Super Low

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

 

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

 

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

 

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

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

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

 

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

 

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

 

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

 

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

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

 

Easy Way to Add Vegetables to Your Grilled Meal!

Easy Way to Add Vegetables to Your Grilled Meal!

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

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

 


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

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

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

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

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

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

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

Shredded Beef Crock Pot or Slow Cook Tacos

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

 

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

 

 

Ingredients

 

 

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

 

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

 

Prep Day

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

 

Meal Day

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

 

#EatbyColor @EatbyColor EatbyColor.com

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

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

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

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

Eat by Color Shredded Beef Crock Pot or Slow Cook Tacos

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

 

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

 

 

Ingredients

 

   
   
   
   

 

1  

tablespoon

chili powder

1/2

teaspoon

cumin

1  

cup

cheddar, shred

2  

pounds

chuck roast, cut for stew

1  

(10.5 oz) can

condensed French onion soup

1  

(18 ct) box

taco shells

2  

tablespoon

cilantro, fresh - finely chopped

 

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

 

Prep Day

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

2. Place cheddar in a snack-size bag.

3. Place roast into a gallon-size bag.

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

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

 

Meal Day

1. Thaw.

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

3. Add the beef and turn to coat.

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

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

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

7. Stir in the cilantro.

8. Serve with cheese and other desired toppings.

 

#EatbyColor @EatbyColor EatbyColor.com

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

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

 

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

Diabetes Manage and Thrive!

[Diabetes] How to Manage and Thrive

[Diabetes] How to Manage and Thrive

 

 

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

 

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

 

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

 

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

 

 

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

 

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

 

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

 

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

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

 

 

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

Recover Faster and Feel Better MojiHeat Roller

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

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

 

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

Learn more at GoMoji.com.

 

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

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

 

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

Over 900 Videos on our Youtube Channel!!!

 

#FitWorkz @FitWorkzDeKalb #EatbyColor #24HourGymDeKalb #ProudlyDeKalb

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

 

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

 

In this video:

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

Almond butter alternatives that are lower in sugar and calories.

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

Candy Canes a once a year indulgence.

Triple Zero Oikos Yogurt with Peppermint extract.

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

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

 

Click the Pic Below for YOUR FREE Holiday Survival Guide

Eat

 

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

 

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

 

 

 

Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

Eat by Color APPLE and MUSHROOM STUFFED ACORN SQUASH

 

Get MORE Eat by Color Recipes Here!

 

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

 

Ingredients:

 

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

Get MORE Eat by Color Recipes Here!

Cook:

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

 

Get MORE Eat by Color Recipes Here!

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

This pairs well with the salad above.  img_8211

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

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

Dietician vs. Trainer Eat by Color Favorite Fall Recipes

Get Eat by Color Recipes Here.

Dietician vs. Trainer Eat by Color Favorite Fall Recipes.

Registered Dietician Lisa Brandt

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

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

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

4)  Squash many options with this seasonal vegetable.

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

 

Trainer and Eat by Color Author Ray Binkowki

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

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

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

Get more recipes here.

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

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

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

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

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

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

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

The New Science of Exercise

 

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

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

 

  • 10 hours a month. That is all you will really have for exercise. That is what we see members of our club, FitWorkz, having. The best part is if you spend your 10 hours a month doing the right things you can accomplish quite a bit.
  • You do not need another diet. You just need to make better food choices based on your likes and dislikes with food. Eat by Color does this in a way as simple as children‚Äôs 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‚Ķeven thought that is what you are doing.

 

 

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

 

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

 

Get a Workout Here FREE!

 

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

 

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

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

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

 

 

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

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

Get Great Eat by Color Recipes Here!

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

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

Get Great Eat by Color Recipes Here!

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

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

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

 

 

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

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

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

Defy Gravity with these exercises.

Barbell Hip Thruster

Stiff Leg Deadlift

Back Squat

Lunge

Side Lunge

 

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

Click Here and we will send you one.

 

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

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

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

 

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

Interested in Digital Training Click Here

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

Here is her secret to dropping 2 dress sizes

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

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

Interested in Digital Training Click Here

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

 

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

 

Jake Arrieta Training at FitWorkz, Pilates Sport has Arrived

 

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

 

 

Sports Performance* offers athletes the ability to:

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

 

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

 

Total Youth Conditioning* gives kids the chance to experience:

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

 

For more information, feel free to contact us at:

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

 

Or check us out on social media

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

 

*Some restrictions may apply see club for details.

 

 

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

 

 

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

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

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

Get Great Eat by Color Recipes Here

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

Get Great Eat by Color Recipes Here

Check out the video for some great tips, and tricks. ¬†ūüôā

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

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

 

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

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

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

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

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

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

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

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

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

http://bit.ly/1Vhho0Y

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

 

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

 

Learn more or try Sports Performance

 

815-756-1188

 

 

 

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

 

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

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

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

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

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

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

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

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

Over 900 Videos on our Youtube Channel!!!

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

Dylan’s Awesome Eat by Color Bikini Transformation

 

 

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

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

 

 

 

 

 

 

 

 

 

 

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

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

 

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

 

 

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

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

Wasabi Dressing Flank Steak Salad Eat by Color

Wasabi Dressing Flank Steak Salad Eat by Color

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Link to full recipe here

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

Ingredients

 

Flank Steak

Broccoli Cole Slaw

Shredded Carrots (yes they have these)

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

Spring Mix (Aragula, spinach, etc.)

1 Box of Quinoa

2 Cucumbers

2 Roma Tomatos

1 Medium Vadalia Onion

Olive Oil

Balsamic Vinegar

Sea Salt

Oregano

Crushed Black Pepper

 

Moctail with LaCroix

Fresh Mint

2 Limes

6 Cans of LaCroix Lime sparkling water

Crushed ice

 

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

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

wasabi 1

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

wasabi 2

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

 

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

 

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

 

 

The Best Protein Bars, Eat by Color

 

 

Get the whole story here

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

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

Tips to shopping bars.

 

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

Things we like

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

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

 

Eat by Color Portable Breakfast Egg Muffin Sandwich

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

 

Eat by Color Portable Breakfast Egg Muffin Sandwich solution.

 

5 Eggs

1 Whole Grain English Muffin

1 Piece of Havarti cheese

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

 

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

 

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

 

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

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

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

 

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

 

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

 

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

 

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

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

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

 

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

 

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

 

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

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

 

 

 

 

 

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

 

 

 

 

 

 

 

Deanna and Dylan looking awesome the day of their contest.

 

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

 

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

 

Over 900 Videos on our Youtube Channel!!!

 

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