Is this Your Missing Link Holding You Back?




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

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

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

Here is my response.


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

Some tips;

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

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

1)     Mini triathlon on July ____________2012

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

3)    5K on May ___________2012

4)    Figure Competition in May ________2012

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

6)    Hustle Up the Hancock February _______2012

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

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


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


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

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

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


Time to start working your plan. 


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

Staying on track BONUS!

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


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


Why Your Husband Loses Weight Faster and Easier than You




This scenario happens all too often.

Husband and wife join the gym.  I have watched this in my gym FitWorkz.  A husband and wife join the gym.  It is the first of the year, 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? 

Unfortunately, this is usually how it goes.

“I hate you.  We joined the gym at the end of January it is barely March and look how much weight you have lost.  I have not lost a pound.   I hate you. ”

Husband, speechless, with a look of bewilderment says nothing.  He knows full well no matter what he says….you get the idea.

If I had a dollar for every time I have 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.

An hour later they reconvene at the front of the club and out the door they go.

Do you see why they get different results?  Look past the guy not hitting the locker room, not sure why but guys are less likely to use the locker room.

Both work hard, 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 does 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 trying.

I recently spoke to the Altrusa Club of DeKalb-Sycamore women’s group and was asked this question.  My answer, the difference above 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.”  One cannot possibly do something different and expect the same results.

Now forget getting big and bulky.  I have worked with hundreds over the last decade, including men and women that want to get big and bulky.  It is not in the cards for most.  I have 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 like a guy, and looked like a fitness model.

Want to look toned and sculpted?

1)       It is 90% food…and Not a diet.  Get “Eat by Color.”

2)      Do some type of resistance training.  “Eat by Color” has three result producing resistance programs with full color pictures and explanations.

That is it.  Oh, as an added bonus you are going to give osteoporosis the one, two punch.  Resistance training strengthens bones.  Now, I am not a doctor and am NOT practicing medicine, but I have had a few women with osteoporosis see their bone density go up after started some basic weight training.  In two cases they were on medicine for bone density…never saw the density increase until adding weight training.  They saw a drop in dress size too.

Do not begin this or any exercise program with out first checking with your doctor and making sure you are healthy for exercise.

The training program:  You need to lift heavy things a few times per week 



Pullup, Assisted if necessary

Dip, Assisted if necessary

DB Shoulder Press

DB Row

Try 3 sets of 8-10 of each exercise.  Do this workout three times per week.

Cardio:  You do not need it but because most are going to insist they are different and must do it anyways here you go.

Walk for 1 minute

Job for 1 minute

Run for 1 minute

Repeat 6 times, and do this 3 times per week.

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