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At Home Training with Ruck or Loaded Back Pack

At Home Training with a Ruck or Loaded Back Pack

The basic Programming is about the same.

In this case.

  • Squat
    Lunge
    Pushup
    Crunch
    Swing for Metabolic

Ruck or Back Pack Squat

Ruck or Back Pack Lunge

Ruck or Back Pack Pushup

Ruck or Back Pack Crunch

Ruck or Back Pack Swing

Add to
Heavy Carry carrying the pack in one hand. Think about all of the bags of groceries on one hand. Walk 10 yars or meters and the same back. Repeat with both sides.

Core
Weighted Planks

  • 3 Sets 30-60 Seconds
  • 3-5 Sets of 10-20 Reps will get the Job Done!

If you have an old but decent quality back pack at home you can load it with books.

Perfect? No…. but if you are repurposing stuff at home it is FREE.

If you have a ruck sack or what to go buy one even better.

Want a GREAT Program you can do at Home with as little as one or two dumbbells? Click Here!

How Easily to Search and Get the MOST Value from the Youtube FitWorkz Channel

How Easily to Search and Get the MOST Value from the Youtube FitWorkz Channel

🔥There are over 1500 videos on this channel.

😎Easily find what you are looking for by using the search this channel and checking our playlists!

Check out the video and learn how to easily find what you are looking for!

🧐Interested in a topic, exercise or idea we do not have a video for?

Send us a message and we will shoot the video!

Subscribe to our channel and stay on top of the latest and greatest info for training at home!

Home Workouts, Garage Training Programs and Train at Home with Dummbells.

Home Workouts, Garage Training Programs and Train at Home with Dummbells.

 

 

Workouts you can do at home with one dumbbell if need be.

 

If your gym is closed here is a great workout you can do at home with one dumbbell if need be.

 

You can search our youtube channel for over 1500 videos… also subscribe to our channel as we are going to be added a ton more workouts and ideas to train at home.

 

All of these can be done with one dumbbell, one kettlebell or a pair of each.

 

Facebook market place is a great place to get equipment.

 

You do not need to build an entire gym to train at home.

 

For a GREAT functional we always structure this way

 

Dynamic Warm Up

 

Functional Workout

Squat

Hinge

Press

Row

Lunge

DB Hang Clean

 

Heavy Carry for Distance

Carry Heavy dumbbell or use what you have for distance…. 10 yards.

 

Metabolic

Burpees

Squat Jumps

 

Core

Plank

Side Plank

McGill Curl Up

 

 

 

Here is the program I did….Screen Caps of my Heart Rate AND total caloric expenditure in 25-35 minutes.

 

I used one Powerblock, One 35 Lb Dumbell and a Pair of Smaller Dumbbells

 

5 sets of 12… one set of 12 each exercise rest 30-60 seconds or heart rate about 70%…repeat four more times.

– 4 dumbbells are the tools…. can easily done with one dumbbell..anywhere
– heart rate going on in the second pic. This is at set 3.
– your excuses for not being able to train anywhere have just been eliminated.
-#🔥🔥🔥AF

 

SAVE Half OFF with Promo Code: VIRUS

Want MORE Great Programs like this or Better Yet a New Training  and Workout at Home Program with one or two dumbbells Click Here!

 

 

Mom Loses over 80 Pounds and Becomes Role Model for Her Kids

A Life-Changing Health Care

Shortly after my first son was born, in 2015, I experienced a life-changing health scare.  I had a very invasive surgery to remove a grapefruit-sized tumor that was found in my chest, setting on top of my right lung. The recovery process left me with intense nerve pain, nerve damage, muscle damage, and months of physical therapy.  I gained a substantial amount of weight and found myself becoming depressed and tired.

Coping with STRESS with Excessive Overindulgence

About 6 months after surgery I tried to start a fitness routine, thinking I could just jump right back in. I couldn’t. I failed; disappointed in myself, I had a negative shift in mindset. I adopted a “you only live once” mentality when it came to food and fitness. As in, “you only live once, why not eat pizza whenever I want…or have a pint of ice cream for dinner…why waste time on working out” I was coping with the depression and stress by excessive overindulgence. I was in a very difficult season mentally and physically, and I felt very alone.

I Realized I was Convincing myself I was too Busy to Care for those Most Important in My Life

My husband and I had our second son in 2017. I was about 6 months postpartum, and still weighing in over 200 lbs (at a modest 5’6”), when something just clicked.  I was always tired, moody, depressed…a shell of my former fun-loving self.  And one day I heard myself saying to my mom during a phone conversation “I just don’t have time to workout…”  I had said that before, but this time I actually heard what I was saying.  It was an excuse; just me trying to convince myself that I was “too busy” to get healthy.  Too busy to take care of the person in charge of taking care of the two most important people in my life???  That was it.  I didn’t want my boys to grow up seeing their mother like that, I couldn’t. I needed to get healthier, I needed to be more present…I needed to be better, the best me, for them!

Time for a Change

I always enjoyed weight-training, and I love to cook (and eat!).  So, I started working out and meal /planning/prepping. I was lifting heavy, pushing my workouts hard. But I new that that was only going to take me so far. To see real change, I would have to MAKE a real change.

My Plan

I started to research all the “clean eating” theories, educating myself on macronutrients & micronutrients, IIFYM, etc. I got my Group Fitness Instructor Certification with the American Council on Exercise and started teaching fitness classes; all the while taking in as much information and literature as possible on nutrition as it relates to fitness, and healthier living. Not only for myself, but for my family as well.

I Have LOST Over 80 Pounds!

Since then I’ve lost over 80 lbs (95 of you count my stage weight) and I have never looked back.  2019 was my first competition season, and I LOVED IT!  I love the prep, the challenge of pushing myself to the extreme both mentally and physically.  I’ve never been one to have a desire to be on stage, but the bodybuilding arena…that felt like home to me!

Life Changing

I can say without a doubt that this past year has absolutely changed my life. Not only have I grown stronger physically, but mentally AND emotionally, too. I’ve opened a small fitness center in my community (we are a small town of about 1500 people) in efforts to bring more awareness and opportunity for activity and exercise. I’ve held workshops on clean eating and nutrition, and hope to offer meal prep workshops in the future.

Positive Role Model for my Kids

My family has benefited as well. It makes my heart beam when my four-year old tells me, “Mama, apples are carbohydrates. They give you energy.” Knowing my kids will grow up with a healthy relationship with food and fitness, that is the ultimate mom win!

Click to Get Feature

Interested in your OWN Eat by Color plan?  Just click below…..

What you will get:

Learn what and how to eat with an Eat by Color Nutrition Plan.

Have a program and plan for exercise.  Only about 3 hours in the gym every week.  PLUS our training app FREE…  so you can track your workouts.  Oh… and there is a video of each exercise in the program.

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 20 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

Front Squat Vs Back Squat, How much Protein is Necessary, How many Carbs for Powerlifting, Secret to Breaking Plateaus

Front Squat Vs Back Squat, How much Protein is Necessary, Carbs for Powerlifting, Breaking Plateaus

 

What is the difference between the Front Squat and the Back Squat?  Why should I do Front Squat and Why Should I do Back Squats?

 

Front Squats

For this squat the bar is place in front of the neck.  Front Squats are a quad dominant squat.  So front squats work the front of the leg.  The are a great exercise to develop larger quads.

 

Back Squats

For this squat the bar is placed behind the neck.  Back Squats are a posterior chain exercise.  The posterior chain consists of the hamstrings, glutes and erector muscle of the lower back.  The back squat works the back of the legs.

 

Both Front Squats and Back Squats are GREAT lower body lifts and should be incorporated to most training programs…  18 or 80 years old you should be squatting.

 

How Much Protein should I eat?

For most people 1 gram per pound of weight.  Keep it that simple.  You should eat 1 gram for every pound of weight on the scale.  Not lean weight, not kilo of weight.  So if you weight 135 pounds you should eat 135 grams of protein per day.

 

Carbs and Powerlifting

Powerlifters need the same protein as listed above and they also need plenty of carbs.  This is part of a larger discussion that includes weight, total calories consumed and number of times per week training.  If you are a powerlifter you should not eat any and everything and you should not get fat for the sake of getting bigger.

 

Breaking Plateaus

On the scale food is key to break a plateau.  Eat by Color is an EASY way to make better food choices and keep the scale moving.  Most importantly, Eat by Color can be followed for the rest of your life.  No excluding carbs completely, no counting or any other dieting.

 

In the gym a change of program will get the bar moving and with more weight.  If the front squat has stalled, start doing back squats.  One thing is for sure more of the same workout is NOT going to smash the plateau.

Interested in your OWN Eat by Color plan?  Just click below…..

 

 

What you will get:

Learn what and how to eat with an Eat by Color Nutrition Plan.

Have a program and plan for exercise.  Only about 3 hours in the gym every week.  PLUS our training app FREE…  so you can track your workouts.  Oh… and there is a video of each exercise in the program.

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 20 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

 

Lindsay lost 61 lbs, 6 dress sizes AND cut her workout time in half!!!

Lindsay lost 61 lbs, 6 dress sizes AND cut her workout time in half!!!

 

 

Lindsay was working out 6 days per week.  She did cardio for an hour and then some weights for 20 or 30 minutes.  9 to 10 hours per week she worked hard for months and only lost a few pounds.

 

A simple change….  She started following Eat by Color for her nutrition and doing the training programs right from the Eat by Color program.  Time spent in the gym was cut from 9-10 hours to ONLY 3 hours per week….  3 hours!!!

 

Less time in the gym, no eliminating entire food groups, still enjoying life….

 

Her Plan

 

Eat by Color nutrition.  Simple easy to follow approach to nutrition.  No counting calories or macros.  You can enjoy your favorite foods.  Best part is Eat by Color is NOT a diet.  It is a long-term approach to weight-loss and weight management.  So the weight that comes off stays off.

 

Eat by Color Training Program

3 days per week.  40 minutes of weights and 20 minutes of cardio and core.  That is it!

 

Hard to argue with the results… 

 

  • Size 12 to size 6
  • Large to Medium shirts and 61 lbs GONE on the scale
  • MORE Confidence
  • while spending LESS time in the gym!

Interested in your OWN Eat by Color plan?  Just click below…..

 

 

What you will get:

Learn what and how to eat with an Eat by Color Nutrition Plan.

Have a program and plan for exercise.  Only about 3 hours in the gym every week.  PLUS our training app FREE…  so you can track your workouts.  Oh… and there is a video of each exercise in the program.

 

Learn more at EatbyColor.com and FitWorkz.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 20 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 weight-loss.

 

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

Maryline Paradis from Gaining 50 Pounds to Confident Role Model

I GAINED 50 Pounds!

Maryline Paradis Confident Role Model

It was in 2014 that I became a mom for the first time and gained 50 pounds. Pregnancy was a perfect excuse to eat everything I wanted, and I did. Post pregnancy I spent six months losing the weight. Then pregnancy number two and after that pregnancy number three. I had all three of my children close together and had a body full of stretch marks.

After giving birth the third time, I made myself a priority. Ashamed to look in the mirror and wanting to be a role model for my kids, it was time for a change.

The life of a mother of three young children is busy. Thoughts of giving up were a regular occurrence. My spouse is an entrepreneur and on a busy schedule. Making to train with children is challenging.

Hard Work and Disciple Make it Happen
Many times, I was tired and had to remind myself to push my limits. Working through the challenges of kids and time constraints gave me a sense of accomplishment and pride. There were plateaus where nothing was moving, my weight stayed frozen on the scales. Discipline over time allowed me to break the plateaus and make progress.

The Challenge of Stepping on Stage to SMASH Plateaus
In June I had my biggest weight plateau. Progress all but stopped. My soft stomach was still here. I was frustrated. It was time for motivation and to challenge myself. I had seen some women that had competed in fitness contest. I set my eyes on a contest in April.

The upcoming competition is keeping me motivated. In April I will step on stage in a swimsuit and heels with a big smile on my face knowing “I did it!”

My family and friends were encouraging. Through discipline and hard work, I just kept going. If there is a secret this is it, you just have to keep going.


Role Model with More Self-Confidence

I chose myself and regained my body. I am now a role model for my children. Today I have more self-confidence and know I can accomplish a lot.

I am often asked how I find the time. There is no finding time, I have to choose to make the time.

Today I know I can succeed and even in the face of difficulties in all areas of my life.

Click to Get Feature

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

Learn the 4 Must Look for points in the BEST Protein Bar for You


Trainer, Coach and Author Ray Binkowski and Dietitian Lisa Brandt discuss what is the best protein bars at Hyvee in Sycamore!

Learn the benefits of the different protein bars and the protein bar that is best for you!

Protein bars like all supplements are just that supplements. They are not a replacement to Whole Foods. They are a great way to make it convenient to grab a meal on the go, hit protein targets or balance macros if you are calculating them.

Learn to read your favorite protein bar label and look for those that have fiber and are not loaded with carbs and calories. BEWARE some are not better than a candy bar, and the candy bar costs quite a bit less!

This video covers some of the things to look for when shopping for a quality and great tasting protein bar.

Learn the 4 Must Look for points in the BEST Protein Bar for You:
*Look for bars that taste good.
*Fit your budget.
*Are low in Sugar… beware the sugar alcohols.
*Have some fiber 2-10 grams.

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.

Ray Binkowski is the former 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. On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

#EatbyColor FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb

Shenee Graham from Transformation to Physique Pro!

Shenee Graham

My Breaking Point

 

My breaking point was realizing my family’s health history was something that had caused several members of my family to pass away. My family’s health history is plagued with high blood pressure, diabetes, heart attacks, strokes and more.  If I did not change anything concerning my health, I could be next.

 

Overcoming Life’s Obstacles

There were obstacles of course, which included: self-doubt, feeling like I tried to get healthy before only to fail, and having a busy schedule. Things that I thought were hard, were really excuses I made up.  The excuses I made were the cause of my past failures with my health.  Slowly over time, I began to rid myself of the excuses.

My Biggest Struggle

Accepting that it took years of me making poor choices to be in the state that I was and that there would be no quick results was my biggest struggle. Taking notes from past failures, I begin to research and find ways to assist me in reaching my goals. This time I invested in myself and researched ways to do things better than I had before. I worked out for a while with resistance training and I also worked with a registered dietician. I still work with a registered dietician and follow a vegetarian diet now.

Time in the Gym

I love weight training/resistance training and mix of different styles of cardio.

Life is BETTER

Being stronger now, has made my life better on so many levels. My self-esteem and confidence have improved. My overall perspective on my health status and what it means to be healthy has changed. I am able to let others know my story and how fitness changed my life. I am able to help my family make better health decisions as well.

From being a body transformation contestant to becoming a professional figure athlete with OCB. All of the changes I have made have inspired me to want to help others around me. This lifestyle change has led me to become a certified personal trainer, fitness nutrition specialist, launch my own online fitness business, Temple Fitness, LLC and currently working on my nutrition coaching certification to better serve others.  

 

 

 

 

 

 

 

 

Have a story of your own to share?  Click one of the images below and apply to be featured!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Learn More Here! https://bit.ly/2O4CLU

 

 

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

 

 

Proactively fight cold and flu!

Proactively fight cold and flu!

 

1-2 TBS tart cherry extract, sambucol black elderberry, and carbonated calorie free water.  Stir with a spoon.

 

1 Beverly International Super Pak, 2 Beverly International Advanced Anti Oxidant, 2 Beverly International Ultra C (not pictured), and Vitamin D3.

 

Add plenty of water through the day, exercise, more daily movement and sleep.

 

#immunesystem #boostimmunesystem #fightcolds #beattheflu #eatbycolor #fitover40 #naturalhealth #vitaminD3 #flufighter