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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 “organic” 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. 🙂

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 “organic” 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. 🙂

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

“I took the walk of shame and realized that I was letting life pass me by.”

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.

 

 

“If I say I’m going to do something, I do it.”

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’ve always been a gym rat), but this time I knew I needed a goal. I hated running so I thought, “Hey, I can do anything, I’m going to sign up for a half marathon.” 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’ve always wanted to be a muscular, shredded girl. I remember a boy in kindergarten had a mom who was a competitor and I thought, “Wow, she’s amazing!” 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 “my moms a body builder, etc.” to their friends.  They say things like “hey mom it’s flex Friday !”

 

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!

 

“I go Gung-Ho and jump in with both feet.  It is tough and overwhelming, so I give up.”

 

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 “I CAN do this mindset.”

 

Don’t 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 “CAN do it” 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