News

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

½ 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

½ 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’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve 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 – 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 “ I lost weight on Atkins”… 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