The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

The Project Strong

The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

One of the fastest ways to be successful at anything is to model and copy those that are already successful. No reason to re invent the wheel or make the same mistakes others have. The Project Strong is a community of Strong People Sharing their Storires. Why? To help

So what is your story?

How are you Stronger in daily activities because of a healthy lifestyle?

Speaking of lifestyle what is your plan? Training, Nutrition, Etc….

We would love to share you story.

Email us and we will share it.

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 #theProjectSTRONG TheProtjectStrong.com

Eat whatever you want and lose weight, you can too!

Eat whatever you want and lose weight, you can too! The secret to long term weight management lies in eating what you want.

 

 

Would you like to eat whatever you want a lose weight?

 

How easy would it be to eat the foods you enjoy with out having to count calories, macros or points?

 

All of us would like to be able to eat the foods we love and not have to count anything. The good news is that you can.

 

Weightloss is more about managing calories then anything else. The spend more energy (calories) then you consume and you will lose weight. Of course the opposite is true too.

 

As long as you are eating plenty of vegetables, proteins and fats… you are likely to not over eat. So many cut, eliminate and tell themselves they can have the foods they like and the result is the following.

 

The more you say I can’t, I am not allowed, not on my diet the more you want those foods.

 

Even worse many end up eating what is on their “diet” and then having what they want on top of it.

 

Ironically if you look at those successful with long term weightloss and weight management… they tend to eat what they want and don’t count macros, calories or points.

 

Is the secret to their success really the fact that they eat what they want, YES! They just do not over eat.  This is why Eat by Color has worked so well for so many.  No counting anything, not dieting and being able to eat what you want.

 

 

 

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 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 channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, 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. 

Incredibly useful links for information to help you reach your goals!

Incredibly useful links for information to help you reach your goals!

Incredibly useful links for information to help you reach your goals.

Below is a list of links to help you reach your goals faster.  This list of incredibly useful links for information to help you reach your goals contains simple tips and tricks we have learned over the last 17 years helping people.  On the facebook, pinterest, and instagram pages you will find exercises, motivational success stories from people just like you and recipes.  On the youtube channel over 1600 videos covering nutrition, recipes, training, how to and more.  Amazon has all three of our book titles and print and for Kindle and there will be more added later this year.  Finally take us with you on the go with our Get Fit and Live Healthy Podcasts free on iTunes.

 

 

 

Find us on Facebook for Recipes, Motivation, Workouts and More!

 

Recipes, Motivation and Success Tips!

 

 

 

About 400 video podcasts so you can take us with you on the go!

 

 

 

Link to Our Author pages to get our books in print or on Kindle!

 

1600 Videos!

 

 

 

Recipes, motivation and tips!

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 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 channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, 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. 

 

How to Functional Training Program, Better Results in Less Time!

How to Functional Training Program, Better Results in Less Time!

How to Functional Training Program, Better Results in Less Time!

 

Functional training allows you to spend less time in the gym. Most of our clients find even though they are spending less time in the gym, they are getting better results with functional training. Spend less time and get better results with functional training.

Not sure what functional training is, looking for some new exercises or maybe you are just plain bored in the gym.

Here is a FREE how to functional training program… right out of our training protocols at FitWorkz.

 

Strength training: 3 ROUNDS 1min on/ 30 sec off

Landmine windshield wipers

Suspension push ups

KB lunge pass

Weight plate front raise

KB overhead squat

Push the sled

Single leg slider leg curl

Bent over DB row w/ hand on box (switch at 30)

Suspension bicep curl

Metabolics: 1 min on/ 30 sec off

Lunge Jumps

Inch worms

Plank to push-up

Mountain climber (opposite Knee to opposite elbow)

Supermans

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 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 channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, 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.

How Lindsay lost 61 lbs and changed her life!

How to Lose 61 lbs and 6 dress sizes in 6 months ore less

 

How to Lose 61 lbs and 6 dress sizes in 6 months ore less.  Lindsay joined FitWorkz 24 hour hybrid training gym in DeKalb and for 6 months she did what most gym members do.

Get 3 Months of Lindsays Program here.  Part of her program is below but the link to the left gets 3 months of everything you need to lose weight.

For 6 months (December to May) Lindsay did the following:

 

Workout 6-7 Days per week

1 Hour of Cardio per day

15 Minutes of machines weights

 

She was also taking a low fat and lower calorie approach to food. There is no questions Lindsay was working hard and doing so consistently. For her efforts she managed to get the scale to budge all of about 4 pounds.

 

For the next 6 months (June until January) she did the following:

 

Eat by Color approach to nutrition

Resistance training 3 days a week for 40-45 minutes

HIIT Cardio 15-20 minutes after resistance training 3 days per week

 

Lindsay’s Eat by Color Nutrition program is below.

Get 3 Months of Lindsay’s Program Here.

Screen Shot 2018-03-05 at 10.27.48 AM

 

Here is one of the program’s Lindsay used to lose 61 lbs.

 

Screen Shot 2018-03-05 at 10.32.46 AM

 

 

Here is Lindsay’s HIIT Cardio program

Screen Shot 2018-03-05 at 10.43.58 AM

 

Get 3 Months of Lindsay’s Program here.

 

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 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 channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, 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.

Workout Wednesday… How to Functional Workouts You have Never Tried

Workout Wednesday… How to Functional Workouts You have Never Tried

Workout Wednesday… How to Functional Workouts You have Never Tried

 

Looking for something different give this a try.

 

If you are unsure of how to do something in the program below search our youtube channel for a demo video.

Youtube.com/fitworkzdekalb

 

Dynamic Warm Up

Weaving Sled Push  

Kettlebell Pistol Front Raise

Single Leg Wall Sit    

Bosu Ball Goblet Squat        

Bent Over Dumbbell Row   

DB Close Grip Floor Press    

Med Ball Push Ups

Metabolic

 

Complete each exercise for 30 seconds then move on to the next exercise in the list.

 

Rest 1 Minute

 

Repeat two more times.

 

Russian Twist           

Single Leg Plank       

Side Plank Reach

 

Complete each exercise for 30 seconds then move on to the next exercise in the list.

 

Rest 1 Minute

 

Repeat two more times.

 

Kettlebell or Dumbell Heavy Carry

 

Carry for 1 Minute, Change Arms, Repeat 2 more times.

 

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 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 channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 

                                                                                                                                                                                                                                                                     Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, 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. 

 

 

 

 

 

How to Kick Start Your Health, Wellness and Weightloss with those Ten Simple Steps

Kick Start Your Health, Wellness, and Weightloss with these Ten Simple Steps

Excerpt from the book Exercise Galore, The Beginners Guide to Weight Training.

There is a great deal of information in this book on exercise. Over one hundred exercises, explanations, pictures, and videos demonstrations. There are results producing training programs in the Appendix. Everything you need to reach your goals and create a lifestyle of health, wellness, and weightloss. Unfortunately, this book will do nothing for you if you do not execute. In other words you have to take action to make it happen.

Action starts with a goal and reason. There is no skipping this step. Check out the action plan or steps below to jump-start the process.

  1. Find Your Reason, there has to be a WHY
  2. Set a Goal and Write it Down
  3. Get a Plan, “Eat by Color”
  4. Make Sure you Can Execute the Plan for the Rest of Your Life
  5. Tell the World, Leverage the Power of Social Media
  6. Join a Group, Again Leverage the Power of Social Media
  7. Accomplish a Big Change by Slowly Adding up Small Changes
  8. Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do
  9. You Probably Don’t Need Cardio, Seriously You Don’t
  10. If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success

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 programming 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 1,400 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor

[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