[Secret] Hack to Keto, Macros and Eat by Color!

[Secret] Hack to Keto, Macros and Eat by Color!

Most if not every approach to nutrition works if followed. There is the secret if there is one. Follow keto, macros, or Eat by Color. You have to follow the plan/diet/parameters or whatever it may be with the food plan. If you don’t there is not chance it will work. Calories matter. Every approach to eating to lose weight will in some way control the calories consumed. If you over eat calories the plan is not going to work.

 

Now the next question quickly becomes can I do this forever. If the answer is no, well you have a diet and a short term quick fix.

 

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 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 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Fall Favorites made Better! Trainer vs. Dietician.

Fall Favorites made Better! Trainer vs. Dietician.

Fall Favorites made Better. Trainer Ray Binkowski of Eat by Color and FitWorkz and Lisa Brandt RD of Hy-Vee pic their top 3 fall foods.

 

Lisa’s 3 Fall Pics

Protein Box

Pears

Butternut Squash

 

Ray’s 3 Fall Pics

Canned Pumpkin

Hobgoblin Grapes

Sweet Potatos

 

Check out the video and learn the benefits of each and how to make some great tasting fall favorites with them.

 

https://youtu.be/nxfawz0I4cE

 

 

 

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 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 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

How to Track Your Eat by Color Progress with the My Fitness Pal App

How to Track Your Eat by Color Progress with the My Fitness Pal App

 

 

How to Track Your Eat by Color Progress with the My Fitness Pal App and staying on track and reaching your goals easy. On your mobile device install the My Fitness Pal App. There is a premium version but the free version will do almost everything you need it to do. If you are one of our Eat by Color clients using our training app the free app is more than adequate.

 

The app will set daily calories, protein, carbohydrate and fat but you are going to need to change them to meet your goals.   This is pretty easy and covered in the video above. The app will also increase calories based on activity levels… DO NOT eat more just because you exercised. Shoot for the same caloric total daily.

 

Raymond M. Binkowski is the author of Eat by Color, Get Fit and Live Healthy, and Exercise Galore. He has lost over 60 pounds and kept it off for over 15 years. Ray is a coach and trainer and owns FitWorkz Hybrid training 24 Hour gym in DeKalb.

 

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 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 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Eat by Color Integration of Training and My Fitness Pal Apps

Eat by Color Integration of Training and My Fitness Pal Apps

 

 

Eat by Color Integration of Training and My Fitness Pal Apps makes reaching your goals fast and easy. The Eat by Color Training app allows you to track your nutrition and measure progress with exercise all in one spot. Set goals, hit PR’s and allow your Eat by Color coach and trainer to see what you are doing. Your Calories, Protein, Carbs and Fat will be at the top of the nutrition section of the Eat by Color training app.

 

Integration of the Eat by Color Training app with My Fitness Pal is easy. It is a matter of allowing access on your mobile device. Check out the video above.

 

If you do not have My Fitness Pal on your mobile device watch the video at the link below.

 

 

Tracking Your Eat by Color Progress with the My Fitness Pal App makes staying on track and reaching your goals easy. On your mobile device install the My Fitness Pal App. There is a premium version but the free version will do almost everything you need it to do. If you are one of our Eat by Color clients using our training app the free app is more than adequate.

 

The app will set daily calories, protein, carbohydrate and fat but you are going to need to change them to meet your goals.   This is pretty easy and covered in the video above. The app will also increase calories based on activity levels… DO NOT eat more just because you exercised. Shoot for the same caloric total daily.

 

Raymond M. Binkowski is the author of Eat by Color, Get Fit and Live Healthy, and Exercise Galore. He has lost over 60 pounds and kept it off for over 15 years. Ray is a coach and trainer and owns FitWorkz Hybrid training 24 Hour gym in DeKalb.

 

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 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 1,300 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Secret Eating Right While Surviving the Chaos of Back to School

 

 

Secret Eating Right While Surviving the Chaos of Back to School 

Secret Eating Right While Surviving the Chaos of Back to School.  Planning and prepping meals in advance will determine if you can eat right with the chaos of the start of the school year.   Worth restating. Planning and prepping meals in advance will determine if you can eat right with the chaos of the start of the school year.   Spend the time and create a weekly or monthly family food menu. From the menu create your grocery list. Then spend one day to prep the meals for a few days. Most will find it easiest to prep for a minimum of Monday-Friday. This will make life easy, allow you to eat right and you will be surprised to find you will spend less on food.

One way to engage the kids in the prep process is to create a food bar. On the bar you have sections of Treats, Grains, Vegetables, Grains and Proteins. Each kid or family member pics one pre packed item from each group for each day of the week. (we stole this idea from eatingwell.com) Get creative and color code each family members snack and meal containers. There really are no rules and the only limit is your imagination. You can even pre make breakfast. Then every night prep dinner and maybe a snack before bed. This will save lots of time cooking and shopping during the week and will keep you from eating out (cost savings and healthier.)

**TOP Secret** Get your family to eat those vegetables.  Combine onion soup mix or ranch dip powder to plain Greek yogurt. Use this as a dip for your vegetables. This is a great way to get kids to eat more vegetables, up the protein of a meal, and reap the benefits of yogurt.

Proteins:

  • Cheese sticks
  • Yogurt cups
  • Deli meat
  • Hard-boiled eggs
  • Hummus
  • Nut or seed butter
  • Edamame pods

Grains:

  • Whole-wheat pita triangles
  • Whole-grain crackers
  • Whole-wheat tortilla
  • Whole-wheat pasta salad
  • Cooked brown rice

Fruits:

  • Unsweetened applesauce cups or pouches with no added sugar, such as as Mott’s® Unsweetened Applesauce
  • Bananas, small or cut in half
  • Grapes, cut in half lengthwise
  • Berries
  • Clementines
  • Pears

Vegetables:

  • Baby carrots
  • Celery sticks
  • Cherry tomatoes
  • Bell pepper strips
  • Cucumber slices
  • Snap peas
  • Frozen peas, thawed or frozen
  • Frozen corn, thawed or frozen

Treats:

  • Tortilla chips
  • Air-popped popcorn
  • Dark chocolate squares
  • Cookies
  • Pretzels
  • Dried fruit
  • Granola bars
  • Graham crackers

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 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.Over 1,400 videos on Nutrition, Exercise, Supplements, Healthy Wellness and more Youtube.com/FitWorkzDeKalb!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor @LisaBrandt63 @SycamoreHV

Functional Training at Home with No Equipment

Functional Training at Home with No Equipment

Functional training at home with no equipment programs allow you to supplement your gym or box training on days you are pressed for time or can’t get out for a workout. Most of us have started out exercising like a bodybuilder. There is nothing wrong training this way but for most it is not congruent with goals and does not fit the available time to exercise. With functional training you can accomplish more with less time training. Plus many of the movement patterns (exercises) have a greater crossover to daily activities. In addition, functional training improves balance, coordination, mobility and flexibility. With an old school bodybuilding type workout each would require another workout.

Get the Functional Training at Home with No Equipment Workout Here

Complete Workout 1 and Workout 2 1-2 times per week. Complete GPP and Core 1 or Core 2 after each workout.

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 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 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor

Easy Way to Add Vegetables to Your Grilled Meal!

Easy Way to Add Vegetables to Your Grilled Meal! . Simply easy things to do with vegetables this grilling season. Take the your vegetables outside and put them on the grill to. Even fruit goes great on the grill. Check out the video of Lisa Brandt RD and Ray Binkowski Author/Trainer in this video from the Hy-Vee in Sycamore for some easy grilling ideas to try today.

More great info and recipes Get fast easy recipes like this here http://bit.ly/2rgHXZi

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 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 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb

Baseball Speed and Agility in DeKalb and Sycamore at 24 Hour Gym FitWorkz

Baseball Speed and Agility in DeKalb and Sycamore at 24 Hour Gym FitWorkz

 

Baseball Instagram WeKnowAthletes_16

THIS IS WHERE BASEBALL ATHLETES BECOME BASEBALL CHAMPIONS.
At Athletic Republic, we concentrate on only one thing: better athletes. Ever since we first started blending the science of physiology and biomechanics with sport-specific training more than 25 years ago, we’ve made it our singular quest to be the go-to place for serious athletes. We’ve developed a unique program to specifically train baseball players to improve their speed, power, agility and reactions so they can become not just better athletes, but better baseball athletes. Through our evidence-based training protocols and patented equipment, we improve an athlete’s hitting and throwing mechanics, first step quickness and flat-out speed and a player’s anticipation and reaction skills. We also provide exact neurological learning and coordination that improves a player's ability to hit, throw, catch, pitch and field.

SPEED, POWER AND AGILITY ARE THE TOOLS OF THE TRADE.
At any age, at any level, baseball is a physically and intellectually demanding sport. By focusing on speed, power and agility, we can give every baseball player the tools to be more successful on the field, regardless of their position.

Speed: Baseball is made up of intense bursts of speed. Success or failure is tied directly to an athlete’s ability to increase or decrease speed in just a few steps.

Power: Hitting with explosive power is developed by improving rotational strength and stability. Pitching velocity is increased by strengthening the acceleration and deceleration muscles used for every throw.
Agility: Body control is essential for making a defensive play. An efficient player must be able to shuffle, sprint, reach, change direction, move backward and jump to successfully field a ball.

SCORE ON THE COMPETITION.
Athletic Republic is staffed with a team of trainers certified in a unique combination of exercise science, sports training and athlete assessment technology. If you're interested in taking your baseball training program to the next level, we're ready to help you improve your game and on- field performance.

FitWorkz Sports Performance

24 Hour Gym in DeKalb and Sycamore offers Athletic Republic speed and agility training.  To date over 1,000 local athletes have trained at FitWorkz.  This includes 100 college athletes and 7 professional athletes.  

Our Athletes have gone on to play here:

University of Missouri–St. Louis, College of Wooster, Waubonsee Community College, Drake, Carthage, RVC, Carthage, RVC, NIU, William Penn University, Iowa, Michigan, St. Ambrose, UW Lacrosse, U of I, ISU, EIU, Universtiy of Northern Colorado, Aurora University, University of North Dakota, UW-Platteville, Upper Iowa, NIU, Rose Hulman, University of Minnesota Crookston, College of Dupage, UW-Stout, UW-Whitewater, Valparaiso, Bowling Green, Weber, Sarah Lawrence College, Kankakee Community College, KCC, Iowa State, Carthage, Arkansas, Augustana,, Florida College, West Virginia, Blackhawk College, Garcher Webb, Philadelphia University, Drake, UW-Lacrosse, Florida Institute of Technology, North Central College

FitWorkz Largest 24 Hour Gym in DeKalb and Sycamore

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FitWorkz is Now Open 24-7

We live in a time when we can watch TV and Movies on Demand, grocery stores and gas stations are always open, books and music are a click away. Today you can exercise any time you want at the largest 24 hour gym in DeKalb and Sycamore.

Thank you for your patience. Our staff has been working hard to make this possible. The last of our systems testing is done. We are excited to finally be open 24 hours a day. The video below covers some of the key points for access to the club.

We hope the increased access makes it easier for you to reach your health, wellness, and weightloss goals.

FitWorkz 24-7 Key Points

  • All Members Scan at the Door, Not at the Front Counter
  • If You Hold the Door for Someone they too must Scan
  • No More Scanning at the Desk
  • Counter Staffed Hours are Posted at the Door
  • Make Sure You Take Your Keys when You Leave

Staffed Counter Hours as of October 29, 2016

  • Mon-Th 7:00am -7:00 pm
  • Fri 8:30 am – 6:30 pm
  • Sat/Sun 8:00 am – 12:00 pm