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

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

Wrestling Instagram

THIS IS WHERE WRESTLERS BECOME 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 27 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 wrestlers to improve their speed, power and agility so they can become not just better athletes, but better wrestlers. Through our evidence-based training protocols and patented equipment, we can improve a wrestlers’ explosive power, strength and stamina to ensure they are making the most of their minutes on the mat.

SPEED, POWER, AND AGILITY ARE THE TOOLS OF THE TRADE.
At any age, at any level, wrestling is a physically and mentally demanding sport. When a match can be over in the matter of seconds, a wrestler must be able to act and react quickly and decisively.
Speed: Gain a competitive edge and develop the skills needed to make sure you’re ready for the takedown.
Power: Combined with strength and explosion work, we work on producing reactive power through our plyometric training.
Agility: Reacting to your opponent, setting up an attack and defending requires quick movements and being able to change directions in an instant.

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 gaining a competitive advantage, join us for a 4, 6, or 8 week training program this off-season. Drop-in or call to learn more.

FitWorkz-Sports Performance
1690 Sycamore Rd
DeKalb, IL 60115
Call for FREE Trial 815-756-1188

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

Volleyball Instagram

THIS IS WHERE VOLLEYBALL ATHLETES BECOME VOLLEYBALL 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 27 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 volleyball players to improve their acceleration, agility and power so they can become not just better athletes, but better volleyball athletes. Through our evidence-based training protocols and patented equipment, we can improve an athlete’s mechanics so they rise higher with more hang time giving them more explosive power behind every hit. We also provide exact neurological learning and coordination that improves functional strength and the ability to serve, set, spike, and block.

POWER, ACCELERATION AND AGILITY ARE THE TOOLS OF THE TRADE.

At any age, at any level, volleyball is a physically and mentally demanding sport. By focusing on power, acceleration, and agility, we can give every middle blocker, outside hitter, setter and libero the tools to be more successful on the court.
Power: Attack positions require the ability to change from horizontal velocity to vertical velocity and create explosive jumping power.
Acceleration: Volleyball is made up of intense, short bursts of speed. Success or failure is tied directly to an athletes’ ability to increase or decrease speed in just a few steps.
Agility: Body control is essential for the development of ball control. An efficient player must be able to shuffle, step, reach, change direction, move backward and jump all while making contact with the ball.

RISE ABOVE 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 gaining a competitive advantage, join us for a 4, 6, or 8 week training program this off-season. Drop-in or call to learn more.

FitWorkz-Sports Performance
1690 Sycamore Rd
DeKalb, IL 60115
Call for FREE Trial 815-756-1188

Track & Field Speed and Agility in DeKalb and Sycamore at 24 Hour Gym FitWorkz

Track & Field Instagram WeKnowAthletes_16

THIS IS WHERE TRACK & FIELD ATHLETES BECOME TRACK & FIELD 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 26 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 track & field athletes to improve their speed, power, agility and reactions so they can become not just better athletes, but better track & field athletes. Through our evidence-based training protocols and patented equipment, we improve an athlete’s running mechanics and economy while developing acceleration, top-end speed and stamina to help athletes improve on the track and on the field.

SPEED, POWER AND AGILITY ARE THE TOOLS OF THE TRADE.
At any age, at any level, track & field is a physically and intellectually demanding sport. By focusing on speed, power and agility, we can give every track & field athlete the tools to be more successful.
SPEED: Speed is a defining attribute in athletics. No longer considered a genetic gift, speed can be improved by training stride length, stride frequency, power output, symmetry, and stamina. At Athletic Republic our speed training develops acceleration, top-end speed and stamina to help athletes make the most of their speed skills.
POWER: Science says POWER = FORCE x VELOCITY. The more force you produce and the faster you do it, is the difference in finishing on the podium or at the back of the pack. If you want to jump higher, throw farther, or move at warp speed the instant the gun goes off, you need POWER. Explosive power for running and jumping is developed by improving rotational strength, stability and symmetry between right and left legs. While throwing power is increased by strengthening the acceleration and deceleration muscles used for every throw or put.
AGILITY: Agility hinges on an athletes’ ability to control their center of gravity in all situations and maintaining control of your body while under physical stress. You can be speedy and powerful, but an athlete who is agile or dynamically stable will perform at a higher level with less risk of an injury.

SET A PERSONAL BEST.
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 training program to the next level, we’re ready to help you improve your performance and make next season your best season.

FitWorkz-Sports Performance
1690 Sycamore Rd
DeKalb, IL 60115
Call for FREE Trial 815-756-1188

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

Tennis Instagram WeKnowAthletes_16

THIS IS WHERE TENNIS ATHLETES BECOME TENNIS 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 about a quarter century ago, we’ve made it our sole objective to become the go-to place for serious athletes. Our tennis training program caters to the mix of aerobic and anaerobic endurance, explosive strength and power, and agility required for a tennis player to excel through repeated bouts of high-intensity activity.

SPEED, QUICKNESS, AGILITY AND POWER ARE THE TOOLS OF THE TRADE.
At any age, at any level, tennis is a physically and intellectually demanding sport. By focusing on speed, quickness and agility, we can give every tennis player the tools to be more successful on the court.
Speed: Our tennis training improves the speed of muscle contraction to allow the body to execute body movements at an accelerated pace.
Quickness and Agility: The speed and agility work performed on our patented Super Treadmill and Plyofloor elevates muscle coordination, footspeed, and movement precision to facilitate that next-level change of direction.
Hitting and Leg Power: On average, a 20% gain in peak force and power provides another level to a tennis athlete’s game. Our training programs create faster, stronger, more explosive tennis players who are able to maintain superior hitting power so that they have more shots in their arsenal whether on the baseline or approaching the net. Our Plyo Press Machine (PPM) improves leg strength and explosive power. The footplate angle puts the athlete in an athletic position to produce force through the balls of his/her feet – not the heels.

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 gaining a competitive advantage, join us for a 4,6, or 8 week training program this off-season. Drop-in or call to learn more.

FitWorkz-Sports Performance
1690 Sycamore Rd
DeKalb, IL 60115
Call for FREE Trial 815-756-1188

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

Swimming (womens) Instagram

THIS IS WHERE SWIMMERS BECOME 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 27 years ago, we’ve made it our singular quest to be the go-to place for serious athletes. One of the latest additions to our training line-up is the development a dry-land program tailored specifically to swimmers to help them improve their speed, efficiency, explosive power and race day results.

PROPELLED BY POWER.
At any age, at any level of competition, swimming is one of the most physically and mentally demanding sports. By incorporating a pre-season and early season dry-land training program, the swimmer is able to supplement the high repetition, low-resistance work they complete in the pool.
Power: Accelerate faster, get off the wall quicker, and maintain top-end speed.
Stamina: Retain stroke mechanics under fatigue and increase the number of underwater kicks at each turn.
Strength: Build your core, back, and shoulder strength to make the most of every stroke.

RISE ABOVE 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. The Dry-Land Training program has been developed as a series of 90-minute sessions delivered in 5-week training blocks for younger age groups, High School swimmers and as a weekly addition to master swimmers and Triathletes off-season and pre-season work-outs. Drop-in or call to learn more.

FitWorkz-Sports Performance
1690 Sycamore Rd
DeKalb, IL 60115
Call for FREE Trial 815-756-1188