Keep it Convenient, Execute, and don’t Waste Time with the Boogeyman

Is the boogeyman part of your process or attempted process to lose weight, get in shape, or accomplish anything else for that matter? The boogeyman represents that thing that steals time and energy from you. The boogeyman stands in the way of conveniently executing your plan to reach your health, wellness, and weightloss goals. So the boogie man in the
world of health wellness fitness nutrition this came up no less than two times in the last three hours right here in my club. The boogeyman represents the giant maybe, or what if, or this bad thing can happen.

Take organic foods. Let’s say we draw a link in the sand. On one side we have organic the other not organic. If the organic food next to the line any better than non-organic food just on the other side of the line? I mean how different are they? Boogeyman. Don’t get hung up on the small stuff like this organic that much better. The reality is we do not know. I’m not saying that processed food is as good as whole naturally occurring through I don’t want to get into that aspect but what I am saying is if all of the things that are supposedly that bad where are all the overwhelmingly sick people? We just don’t see them statistically speaking. If non-organic food was that bad there would be a huge numbers of people that eat XYZ not organic food gets this disease we don’t see it.
The boogeyman here is stealing time and energy for a debate or worry over organic food. Energy and time that can be spent executing plans and working toward goals. Energy and time focusing on all these possible what ifs and maybes and everything else

Energy and time is better spent focusing on what you do know. Eat small meals throughout the day. Make sure you have protein at every meal and don’t exclude entire food groups. For example, the complete elimination of carbs and fat from your diet. You need some carbs for training and fat is the back bone of every hormone in the body. If you can only get four meals a day, great. Don’t worry about not getting the 5 or 6 meals in. Again don’t fear the boogeyman.

Prepackaged foods versus doing it yourself. Here the boogeyman is worrying over not prepping your own food. Let’s say you are on the go and have a crazy busy life. Congrats you are normal. We all think our lives are hectic. Some will stress over not having the perfect food for on the go. This came up in discussion with my training staff this week. A person chooses to buy prepackaged vegetables instead of buying, washing, cutting, and repackaging them. Sweating which is better becomes the boogeyman instead of just executing. Get what is convenient and make it happen. Convenient means you will execute.

Same discussion covered oatmeal. Individual packets or the big container of quick oats. It is cheaper to buy the big container AND you can control what goes in it the oatmeal…huge for the IIFYM or flexible dieting crowd. The packets though portable often have tons of sugar in them. If you get the individual plain oatmeal packets and they are convenient and allow you to execute, go with them. Don’t sweat the boogeyman and give time and energy to a debate of which is better. Make it convenient and execute.

 

Would love your comments, questions and feed back! Post below and share.

 

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Don’t be Duped by Supplement Ads, Train Less for Faster Gains, and Food Addiction

 

Supplement companies dupe customers into buying their products. A client makes more gains by training less (second client in a few weeks to report this), and food addiction.

 

So today I got an email from a client we train online. She is absolutely rocking it progress wise. She is middle age and looks easily a decade younger than she is. Her email included a recipe for a protein shake. The recipe supposedly turned the signal on in your cells to burn fat, fights hunger, raises metabolism and a ton of other stuff. The recipe is really an extremely well written advertisement written to market a protein powder. The problem is that to most it looks like nothing more than a great recipe. This is one way that the supplement industry dupes people to buying their products. Be aware of what you are reading. If it promises the world and seems to good to be true it likely isn’t.

 

Twice in the last few week’s clients have reported making better progress even though they are training less. Yes you read that correctly. Clients are training less and making major progress. This is all too common. Enough of the right exercise produces awesome results. Too much of the right exercise can often be too much and slow your progress. How much is enough? Many find 2-3 hours a week of exercise perfect if it is spent 70% on weights and 30% High Intensity Interval Cardio.

 

Food addiction is real. Here is why. When some foods are consumed dopamine, the feel good chemical in the brain, is increased. Take chocolate, many crave chocolate when they are down in the dumps. Why? Dopamine. Same thing with many foods, especially those higher in simple carbs and fats, we crave them because they make us feel good. This is why in Eat by Color I wrote that food is the most addictive drug on the planet and a fiver year old can manipulate it in the kitchen. If you really crave something, like chocolate have it. Research indicates that trying satisfy the craving with something else will not work. That is a major take home point. It is better to have a piece of chocolate then have something to curb the craving only to have the chocolate anyways.

 

Would love your comments, questions and feed back! Post below and share.

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

How to Kettlebell Pistol Shoulder Press Exercise Galore.

 

Description: How to Kettlebell Pistol Shoulder Press Exercise Galore.  Stand with feet shoulder width apart and hold kettlebells of equal weight in each hand with palms facing forward and elbows and shoulders at 90 ° angles. Slowly extend arms until they are straight above the shoulders, then lower back to starting position maintaining a straight back throughout the movement.

 

Primary Muscles: Anterior Deltoid
 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #beverlyinternational #bevnut #antidiet #flexibledieting #weighttraining #liftheavy

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Best Way to Shrink Your Fat Cells, Calories and Your Last Diet Ever! Eat by Color

 

Best Way to Shrink Your Fat Cells, Calories and Your Last Diet Ever! Eat by Color!

Fat Cells. Once you have them you have them. The only way to get rid of them is surgery. What you can do is make them smaller. Check out the video above a great analogy. Fat cells are like a zip lock back. If you blow the bag up and zip it shut it is larger than if you let all the air out. In both cases you have the bag but they are different sizes. Now the air is like fat or energy and the bag your fat cell. If you are at a caloric deficit (from nutrition and exercise) you can let the air (energy) from the fat cells making them smaller. The bag (fat cell is still there) but is deflated and much smaller.

Calories

Calories are a measure of energy. This is true. The impact calories from different macronutrients has to be taken into account especially for those not super shredded, ripped, or about to get on the bodybuilding stage.   If you have a higher body fat percentage insulin does not work as well as if you were lean. As a result, you may be more likely to store extra calories or more specifically calories that dramatically raise insulin like those found in simple carbs as fat.   So where the calories come from matters for the average person.

The next thing to keep in mind is will power. Let’s be honest if you open that bag of cookies, box of pop tarts, or any other high simple carb and fat food you are not going to stop at one or two. Highly motivated physique competitors getting on stage in the near future are the exception here….they have the motivation to say no after a reasonable serving. The rest of us forget it. This is the second reason where the calories come from matters.

Diets and magazines.

Remember the last diet you will ever be on is the one you can do forever. In reality this means it is not a diet but a lifestyle. People find Eat by Color so powerful and life changing for this reason.   With Eat by Color they drop pounds and inches and most importantly they can Eat by Color for the rest of their life.   If a diet promises a 20 lb. loss in 6 weeks… you have to ask if you can keep that weight off. If not it is a diet and it will not work.

Magazines, we have three of the same magazine, different issues, each with a cover story about the last diet you will ever be on. So basically each month for three months in a row they had a story on the last, best, or only diet you will ever need. If that was true the diet story would not have changed. J

 

So what do you do for nutrition? The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

Follow us for daily exercise, motivation, and recipes!

Over 900 Videos on our YouTube Channel!!!

Youtube.com/FitWorkzDeKalb

 

Michael Krause Down 8 lbs in 4 weeks on Eat by Color, Down 62 lbs total!

 

Michael Krause Down 8 lbs in 4 weeks on Eat by Color, Down 62 lbs total!  So Mike contacted us looking for some help.  He had reached a high weight of over 315 lbs and also was diagnosed as a type II diabetic.  When we started working with Mike he was doing mostly cardio and very little weight lifting.  On his own in about 9 months he lost 53 lbs.  Nothing to be disappointed in.  The disappointment was that he had plateaued at around 260 lbs.

This is where we started helping Mike and in the last 4 weeks he has lost 8 lbs.  This is the first time he has been under 260 lbs since 1987…almost 30 years!

Mike’s story gets better.  He just had blood work done.  His A1C is improved, his total cholesterol improved, his bad cholesterol went down, and his good cholesterol went up.  Though is is doing much less cardio than he was before he just ran his best 5K time ever.  He said he was shooting for 34 minutes or better and clicked off just over 31 minutes.  That is right he is running less and turning better times!

Mike says he has settled into a routine and does not focus too much on food or worry about how food will impact his diabetes because he is naturally gravitating toward better food choices.  His family has even begun to eat better.  He and his wife plan their meals a week in advance and then shop on Friday.  The result is they are eating out much less too.

So what do you do for nutrition? Are you interested in making a change like Mike?  The simplest thing, Eat by Color! No counting anything. No calories, macros, points or anything else to count. Simple better nutrition decisions based on foods you like to eat. Eat by Color is NOT a diet. Click for a FREE consult to learn more.

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our YouTube Channel!!!

Youtube.com/FitWorkzDeKalb

Deadlifts, the Exercise We See Done WRONG the Most and How to Do Them Right

 

Deadlifts, the exercise we see done WRONG the most and how to do them right. We see deadlifts done wrong all the time. We see them done wrong in our own club and even worse by internet coaches and gurus.

 

Deadlifts are a great whole body lift. You will burn a ton of calories doing them and build some of the largest muscles of the human body. As long as you do them right you will experience all of the benefits with out injury.

 

The deadlift is not really complicated as long as you keep a few things in mind.

 

  • Make sure your shoulders are inline or behind the bar, NEVER in front of the bar.
  • When you start the lift push through your heels. Many mistakenly initiate the lift with their back, this is wrong.
  • The glutes and hamstrings should initiate the lift, think pull back as you lift as long as there is enough weight on the bar you will not fall back.
  • Don’t be afraid of skinning your shins! Wear pants or socks. Trying to keep the bar from traveling up your shins is a sure way to let the bar get in front of your shoulder, your back to round both open the door to injury.
  • Skip the high rep sets or max reps per unit of time. High reps mean fatigue and fatigue means a break down in safe lifting mechanics. This is a recipe for disaster for both the newbie as well as experienced lifter.
  • Don’t use straps. If you start off using straps your grip will never be adequate to hang on to big weights. The only way your grip strength is going to be improve is by pulling with out straps.

 

Want to learn to deadlift along with over 100 other exercises? Check out Exercise Galore!

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

D1 Athlete Bryanna Phelan Talks Collegiate Sports and More, Eat by Color!

 

D1 Athlete Bryanna Phelan Talks Collegiate Sports and More, Eat by Color!  So I sat down with one of our FitWorkz staff Bryanna Phelan. Bry runs our Sports Performance program for our athletes. Bry talks about life as an athlete, training, and more. Watch the video. :-)

 

After the video Bry sent the following thoughts. Athletes and parents will find the information below useful. Please read and share.

 

“This is my experience. Not that all athletes go through the same thing. However, those that are competitive and want to play collegiately, may experience the same things.

 

– Competitive travel organizations, or at least the one I was in, push for the athletes to start thinking about college at a young age. By 14U it becomes a serious conversation.

-For us it was, what division do you want to play in? how far from home? big or small school?

-Then player profiles are created so that you can start promoting yourself as an athlete to the potential schools that you may want to play for.

-That means that 13 year olds are now planning and thinking about their life after they are 18. Essentially you are telling an 8th grader to know what career path they want to take when they are 18 and older.

-The focus is on the school you want to play for. What coaching staff you want to play for. You become the mascot, i.e a “huskie” an “eagle.” You represent that school, and stand by what it believes in.

-Then the focus on scholarship becomes an issue. Can you go where you want to go with the coaching staff you want to play for AND get money for it? Everyone knows grades are important, and my grades were never an issue, but preparing for a future beyond playing softball at NIU was never really enforced.

-Once you get your scholarship, or make the decision to play somewhere the talk about choosing a major becomes more important. Sure I went in as a Nursing major, but I changed my major twice after that because I realized I no longer want to be a “nurse”

-Don’t forget that while it is okay to change your major, you are also a student athlete. That means that you have certain percentages of your degree complete each semester so that you are eligible to play. That means time is not quite on your side if you are undecided.

-For me, I chose to try out business. After 3 semesters, and a quickly declining GPA, I had to make another major decision. At this point, I was going into my sophomore season and had minimal time to consider where I saw myself after college. I chose Kinesiology because I knew that it was a field that interested me and I also had to have enough of the academics completed so that I was eligible to play.

-Life is always laid out for you when you’re an athlete, everything is scheduled. Practices, games, meetings, lifting, everything. It’s all you really know. When that schedule is gone, the ‘real world’ is all that’s left. Something we never really had time to experience.

-Being a collegiate athlete is an excellent decision, but there should be more focus on life after, and career fields. Granted, no one really knows what they want to do for the rest of their life, but finding a general interest can help immensely.

-High school is a great time to feel out jobs/careers and shadow/research/talk to people who may be in the field you like

These are just some of the things that mull around in my mind months after graduating. only my opinions and life experiences. not to be taken as the end all be all every athlete experiences this sort of thing. ”

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!

 

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!   Once again we sit down with an athlete that we happened to have the chance to train.  Marckie’s story is one more than included the power of setting a goal, creating a plan and then executing the plan until the goal is reached.   Athletes and celebrities are high visibility people that we often think are just that good.  There is always a back story, a struggle, hard work and overcoming obstacles before they are “good.”

 

This is the second in a series of videos we are doing with athletes.  If you are reading this and thinking I am not an athlete what does this have to do with me?  Simple.  No matter what you want to accomplish in live the process is the same.  Goal, Plan, Execute, Repeat.  Expect to fail.   Accept it as part of the process.  Just keep going.  Just like Marckie did.

Below is an excerpt from our Exercise Galore, The Beginners Guide to Weight Training

 

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

 

There is a great deal of information in this book on exercise. Over one hundred exercises, descriptions, pictures, and videos. 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 DownGet a Plan,

3. “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

NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!

Raymond M. Binkowski. Exercise Galore! (Kindle Locations 203-215). Raymond M. Binkowski.

 

 

Raymond M. Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast. The podcast is FREE on Itunes.

Follow us for daily exercise, motivation, and recipes! #EatbyColor @EatbyColor EatbyColor.com facebook.com/EatbyColor Snapchat EatbyColor