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

    

  

EASY Weight Gain for Today’s Athlete!

 

EASY Weight Gain for Today’s Athlete

 

As an athlete you have probably struggled with gaining and maintaining weight.   Don’t start next season the same weight you are today.   If you gain the right weight the right way you will find an extra bonus beside the scale moving up. You will likely find your lifts go up in the gym AND you have more energy on the court, track or field.

Whether with a Sycamore H.S. volleyball player getting ready to go to Arkansas, or a football player at NIU, or an NIU grad moving on to the NFL…body weight always plays a role. In the last two weeks a local quarterback I am working with has gain over 2 lbs.

Simple things they did and you should too….

Eat and eat often.

You should be eating every 2-4 hours.   Each meal should contain protein. Remember protein provides the amino acids that are the raw materials for tissue repair and growth. The simplest way to look at this is as follows; protein is like the 2×4’s in your house. No 2×4’s no house. Forget the protein is bad for your liver and kidneys. This is completely unfounded as there has never been a study to support this. So eat your protein.

Don’t tell me you can put a whole pizza away. I know you can eat a lot. But you need to eat a lot OFTEN!

Breakfast and Training

The two most important meals of the day are breakfast (and this should not come out of a box) and post workout. Post workout includes after weight training, after practice, after a game, after speed and agility at Fitworkz.

Supplements

Supplements are not a replacement for food. We get athletes all the time that want to load up on supplements…but fail to fix their eating habits. You have to fix food first. Then supplements offer a convenient way to get enough food when you need it.

Here is the supplement program one local athlete has used to gain 2 lbs in less than 2 weeks:

Postworkout/Practice/Training (half before training and half after)

  • 4 Scoops Mass Maker
  • 2 Scoop Provosyn

 

Supplements

  • 2 Ultra 40 per meal
  • 2 Mass Aminos per meal
  • 1 Super Pak with Meal 1

 

Meal Replacemnt Shake

  • 2 Beverly International UMP
  • 2 TBS Heavy Whipping Cream
  • Handful of Berries

 

A few words on OLD SCHOOL supplements the Super Pak, Mass Aminos and Ultra 40.

Super Pak

Product Type: Multi-Vitamin/Mineral Packet (30 packets)

 

Rated #1 by Planet Muscle magazine, Super Pak is the ultimate “insurance plan” against micro-nutritional (i.e. vitamin and mineral) inadequacies. Each packet contains a pre-assorted selection of tablets and capsules loaded with an array of time-released vitamins, chelated minerals, enzymes, superfoods, and more.

 

Beverly has clients who have used Super Pak for years. They say it keeps them healthy and free from colds, improves the health of their skin, gives them more energy, and makes their muscles more responsive to training.

 

Secrets to Success

 

  • Take 1 packet daily.

 

Ultra 40

 

  • Product Type: 100% Argentine Beef Liver with Blood & Muscle Building Support Factors
  • Size: 500 tablets

 

Bodybuilders of all ages use Ultra 40 to amp up the muscle-building power of their workouts. These super-concentrated liver tablets are rich in B vitamins, heme iron, and other nutrients that promote greater muscle stamina, pumps, recovery, and growth.

.

Secrets to Success

 

  • Take 1 tablet of Ultra 40 per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

 

Mass Amino Acids

  • Product Type: Advanced Amino Acid Nitrogen Technology with Peptide-Bonded Amino Acids (PBAAs)
  • Size: 500 tablets

With a verified buyer rating of 9.8 out of 10 on Bodybuilding.com, Mass Amino Acids is no ordinary amino acid tablet formula. It is distinguished by high levels of peptide-bonded amino acids (PBAAs), which studies suggest have up to double the anabolic potency of regular food.

Secrets of Success

  • Combine Mass Amino Acids with Ultra 40.
  • Take 1 tablet of Mass Aminos per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

Rest

7-9 hours of sleep is a must. Turn the TV, Xbox, etc off and get some quality sleep.

Training

Training is second to food in terms of gaining quality mass. Training is different than exercise. Training means you have a plan in the weight room. You plan to do more in the weight room every time you train. Every time you train you record what you did. In black and white you should be able to say and show why you made progress in today’s workout over last weeks. Remember that which is measured can be improved. Saying things like “I remember what I did last week in the squat…” yeah sure you do and your competitor that trained, had a plan, wrote it down and knows for sure why she is better this week is going to crush you in competition.

So what can you expect after 8 weeks? Most report gaining 6-8 lbs of muscle.

Get the Supplement Stack, Training and Nutrition Program for $120 (over half off!)

FitWorkz offers speed, agility, and sports performance training in DeKalb. Athletes from Dekalb, Sycamore, Genoa, Hinckley, Shabbona, Dixon, Rock Falls speed and agility training at FitWorkz.   Training increases speed, vertical jump, lateral agility and more. Athletic nutrition programming and counseling using the “Eat by Color” for athletes program is also available.

@FitWorkzAR * FitWorkz.com * facebook.com/athletic.republic

3 Detours Sure to Wreck Your Progress and Prevent Results

3 Detours Sure to Wreck Your Progress

 

detour

I have an opportunity to work with a wide range of people. Some are interested in losing a few pounds, getting in shape for some type of contest or sport season. Clients run the gamut from the single mom trying to lose a few pounds to set an example for her kids to a recent high school graduate going on to play collegiate sports and recently a Dr. from Ohio. Different people of all shapes, sizes, and ages. Most importantly with different goals.
Each may require a different approach. But there are three things that can detour results and success for anybody.

To illustrate I am going to use making cookies , there is no particular reason for this except everyone loves cookies.

 

 

 

Detour 1
You have grandma’s recipe for the best cookies in the world and decide to make them. Instead of following the recipe you combine some of her recipe along with a recipe online and the one in that Betty Crocker cookbook every house has. Now each of the three recipes may produce tasty cookies on their own. Combine bits of each recipe and who knows what you are going to get. The same can be said of your workout and nutrition program. Stealing an idea from a guy at the gym, adding in something from the internet, and tossing in what was in this months Fitness Muscle & Meathead for the Baby Boomer magazine will likely produces poor results.

Detour 2
You follow grandma’s recipes to a “T”, place the cookies in the oven, and set the timer. When the timer dings you take the cookies out and dump them in the garbage. Stating “the cookies taste terrible” without so much as taking a bite. Taste the darn cookies!!! I see many people put in the effort and eat right only to throw it all away insisting it is not working. Truth be told how do they know it is not working? Did they get their bodyfat tested via a 9 site clinical skin fold method? Most of the time they don’t have to way to measure progress.
I met with a lady just today that is killing it with nutrition and exercise. She is doing awesome! But in her eyes she was not making progress…well guess what we did her bodyfat and low and behold she is down 5 lbs of FAT!!! She was a different lady leaving my office. So taste the cookies…have a way to measure progress and MEASURE!
Detour 3
Grandma’s recipe says to bake the cookies for 10 to 12 minutes. If you take the cookies out after 5 minutes how good are they going to be? Probably not very and you can forget them tasting like grandma’s! Give the cookies time to bake (watching them bake won’t make they cook faster either.) Same holds true for exercise and nutrition. Just like it takes the cookies time to bake it is going to take your body time to change. Give it some time and remember just like watching the cookies bake staring in the mirror every day will not make the changes happen faster.

 

Avoid the Detours with YOUR health, wellness, and weightloss
1) Pick one approach and do it without adding bits and pieces from all over the place. Just follow grandma’s recipe and ONLY her recipe.
2) Plan to measure your progress so you know how you are doing. Taste the cookies!
3) Let the approach have time to work. If grandma’s recipe says to bake for 10-12 minutes, give it 10-12 minutes and DON’T stand there staring at the oven.

 

wreck it

 

 

Don’t let Detours Wreck your Results!

 

 

 

 

 

 
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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

 

July 2014 Newsletter

 

news2

 

Some time back we mentioned we were going to bring back the FitWorkz newsletter.

Well it took longer than expect but it is back.  Finally!  🙂

One is attached as a PDF below.

 

What can you find in the newsletter?

  • Member Success Stories
  • Recipes
  • Training and Exercise Information
  • Motivation
  • Calendar of Upcoming Clinics and Workshops
  • Benefits of Massage
  • How to Lose that Last 10 lbs
  • MORE!

Watch for the August newsletter in a few weeks…it will be loaded with back to school and programs, deals, and more!

Oh, make sure you check out the calendar board in the entry way of FitWorkz to stay on top of all that is going on.

In health and wellness…

Ray

PS…some have been asking for more food ideas and workout ideas, well our facebook pages are loaded with them!
Fitworkz Newsletter July 2014

 

July_SundOutBunsOut

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

In Better Shape at 59 than 45!

Evo Platinum Web

Just met with a member.  He is 59 and a half years young.  Today he is in better health than when he was 45 years old.  He has lost 50lbs!!!    After a month or two of exercise “Eat by Color” his doctor took him off one of his blood pressures meds.  In April his doctor cut his second blood pressure med in half.  Today he is complete off blood pressured medications and his doctor just cut his cholesterol medicine in half…and in all likelihood he will be off that at some point too.

His dress shirts have gone from a size 18 neck to a 17 or 17.5.  His waist has gone from a 42 to a 38 and they are BIG…so in no time he will be in 36’s!

The crazy part is that he had to take some time off from exercise.   So he was continuing to make progress with changes to his nutrition even without exercise.   He is just now getting back in to exercise and will be great how much greater he will improve with exercise.

Here is the best part.  He is eating a ton of food….ala “Eat by Color” though is never hungry.  He did confess that most nights he has one or two ice cream bars.  Hmmm he has last 50 lbs. and still gets to eat ice cream?  That is awesome!

Some things he is not doing

1)      Dieting

2)      Counting calories or points

3)      Saying no to things like Ice Cream

4)      Lots of Cardio (he is doing none)

5)      Using a short term approach to better health for the rest of his life!!!

 

Today his heart health is better today than it was at 45, and with a return to exercise it is only going to continue to get better.

Ironically just after I met with this member another member approached me about muscle cramping from the statin drugs he is on.  One has to wonder how powerful nutrition and exercise are….just maybe this second member could be heart healthy without the statins?  I’m not playing doctor or practicing medicine without license but this sure is something to think about!

 

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!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb