Is this Your Missing Link Holding You Back?




Via technology I got this yesterday from a client that moved out of state.  Last fall she lost 10 lbs. and 5% body fat.  (read more here.)

 “I read “Eat by Color” (I love it!) and used it as I grocery shopped last week. I’ve been running quite a bit and trying to squeeze in two days a week to focus on the exercises you taught Shannon and me. Any suggestions you ever have regarding a fitness plan/keeping myself on track are greatly appreciated” 🙂

I am sharing it as a blog because some of the info may be the Missing Links keeping you from reaching your goals.

Here is my response.


What do you want to accomplish?  Write it down.  Chapter 6 of “Eat by Color” has some great info on setting a goal and developing a plan to get you there.  Grad the book and flip to Chapter 6.  Get a pen and paper, or smart phone and Onenote.

Some tips;

One of the best things I have seen keep people on track is to find some type of event or contest.  Doing so means picking an actual date and makes it easy to say “I am going to do ____________ on ________________.”

In the last few months here are some goals my clients came up with OR I helped them develop.

1)     Mini triathlon on July ____________2012

2)    Be able to wear a bikini for 20th wedding anniversary on June _________2012

3)    5K on May ___________2012

4)    Figure Competition in May ________2012

5)    Lose two dress sizes by Mother’s Day 2012

6)    Hustle Up the Hancock February _______2012

7)    Using a pedometer I am going to take 10,000 or more steps everyday

Setting a goal is by far the best way I know to keep oneself on track.  It is also one of the hardes things to do.  Do it!  Write it down and share it.  Share it here.


Create a plan.  This is your instruction for how to reach your goal.  You know where you are going; now how are you going to get there?  “Eat by Color” provides a complete food plan AND teaches how to make your own plan.  Consider the food part done.  If you have questions message me.


Nothing is easy.  If you are prepared things care manageable.  Take “Eat by Color” to the grocery store.  Awesome idea!  Why?  There is a grocery list in the book.  Buy most of what is on the list and you will be set for a week or two, depends on how many in your household and how much you buy. 

Make most of your meals or at least your snacks for the week.  Many have found Sunday’s to be a great day to do some meal prep.  I just saw a post by a friend on Facebook

“Coffee, preparing meals for the week, and off for a good walk outside 🙂 Have a relaxing, Sunday FB!”


Time to start working your plan. 


There are three great resistance training, cardio, and core programs in the back of “Eat by Color” pick one and do it for a month.  Switch every month and you are all set.  Since you are in warmer weather now, get a run in three days per week.  Two days per week done one of the programs in the back of the book.

Staying on track BONUS!

Find something you used to do and start doing it again.  For some reason once we are out of high school or college we stop playing games.  We are done with volleyball, basketball, or baseball.  Or anything else for that matter.  Pick your old sport back up.  Join a recreational league at the park.  Get in a sand volleyball league at a local bar, hey you can eat healthy at a bar.  When we play games and get exercise, they are never considered work, as in working out.  How about golf?  Racquetball?  Tennis (I had a client lose 80 lbs playing tennis!!!)


This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life! * * Twitter @eatbycolor * *


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