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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. “Are you 40 yet? You have protein in the jelly.” 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)

3–6 days per week for 20–45 minutes

Chest and Back (Push and Pull)

4 Exercises of each

8–12 Reps

Supersetted

Arms and Shoulders

3 Exercises of Each

8–12 Reps

Super or Trisetted

Legs

6–8 Exercises

6–20 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 10–15 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 30–60 Seconds

McGill Curl Up 12 Reps

McGill Walk Tall Like You Own the World 15 Yards

Superset and repeat 3–10 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 2–3 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 30–60 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’d they will last forever)
  • 1 Adjustable Bench
  • 2-4 ¾ 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

“I 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. ”

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’s philanthropic group and was asked this question. “How should women train to lose fat, maintain bone strength, and be overall healthy?” My answer was pretty simple.

“Train like your husband, boyfriend, brother or whoever. They are losing weight faster and easier because they are training differently than you are.” 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 8–10 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 “how much weight should I use?” 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.