Train in 3-D and make your Injuries go away.

 

Are you an athlete? Not sure. Well in this case we are loosely going to define athlete as anyone that exercises regularly. More specifically as anyone that does the same type of exercises week in and week out. Bodybuilders, powerlifters, runners, cross fitters… you are definitely in this category.  Training in 3-D means not doing the same old same old.  Many of us fit in to one of the categories above.  We do the same exercises over and over and over again.  This is done in a very 1 dimensional manner.  3 dimensional means training outside of our norm.  See the video above and tips below.  PS>..would love to hear from you so post, comment or message us!

 

Gym goer/regular exerciser

Make sure you include variety in your trainer. Don’t just do the same machines and same cardio. Every two to three months take a week off. When you return do something fun for a few days then back to a normal routine. By fun, try some new exercises. If you normally hit the free weights try some machines. If cardio is your game on the treadmill try the rower. You get the idea try something different.

 

Runner

If you put the miles in and run 5K/10K/13.1/26.2 make sure you include some time away from your next race. We see many train and run race after race after race. The result is chronic pain and in some cases having to give up running. To avoid this make sure you hit the weights as part of your training. Also pick a few fun races a year and leave them at that, forget the “it is just a 5K this weekend” which leads to a race every week or few weeks. We see many clients quit running, hit the weights and then run their BEST 5-10Ks. Add weights, take a break and back off on the race every weekend even if it is just a 5K.

 

Bodybuilder

Back off on the volume. Changes the lifts and movement patterns. Take a week off completely every few months. We have seen drug free competitors make real progress by training for 8 weeks then taking 5-7 days off. Gains? 9 lbs of lean mass in 6 months and another client gained 16 lbs in a year on their contest weight.

 

Powerlifter

There is more than just the big three. Take some time away form the big lifts. Don’t do a meet every few months indefinitely. I worked with a 6 time USAPL drug free for life bench press champion a few years back. He would rock Nationals every August if and only if he did NOT do a meet in the first quarter of the calendar year. Every time he did a small local meet in the first part of the year he would bomb at nationals. Since he kept incredible training logs and meet records we could see this trend. Take time offer.

 

____Fitter

Max reps for time of the same exercises often leads to overuse injuries. This is of course if you are in good enough shape to do the to begin with. Take time off and do some traditional weight training. Even hit some machines. Back off the oly lifts and their hybrids for a bit. Let your body rest. Take a week off.

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

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 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.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

Eat by Color Portable Breakfast Egg Muffin Sandwich

 

Eat by Color Portable Breakfast Egg Muffin Sandwich will make having breakfast on the way out the door easy! So this morning things were crazy at our house. Dogs have vet appointments, kids have kids stuff…the classic going in a million directions at once with little time to eat breakfast.  Sound familiar???

 

Eat by Color Portable Breakfast Egg Muffin Sandwich solution.

 

5 Eggs

1 Whole Grain English Muffin

1 Piece of Havarti cheese

1 TBS Butter (yes butter it really is not bad for you)

 

Cook the eggs… I cheated and put a lid on the frying pan so they would cook faster. The muffin toasted while the eggs cooked. When the eggs were done I used a cup to make a circle egg patty the size of the muffin. The cheese was placed on each piece of the muffin. The eggs were put on one muffin then the other half of the muffin was put on top making a sandwich. The Eat by Color Portable Breakfast Egg Muffin Sandwich was then placed into a folded paper towel. Done. Breakfast complete with napkin in minutes.

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

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 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.

 

 

 

Over 900 Videos on our Youtube Channel!!!

NFL Quarterback and NIU Alum Chandler Harnish talks going to the next level with Eat by Color!

NFL Quarterback and NIU Alum Chandler Harnish talks about what it takes to get to the next level. Athletes and parents….in a few words, don’t quit, do the extra, invest in academics and others! Watch the video for the whole story…

Another outstanding athlete that has played at all levels all the way to the top…the NFL.
Watch the video…parents, athletes, and coaches…watch the video you will take something away.
If you are interested in getting recruited (Chandler talks about making DVDs and binders and sending them out), getting in the game (Chandler sat the first game of his Junior year,) overcoming injuries (training builds confidence), becoming a leader (even on the plays he was not in), or earning the start…he talks about how he did it.

Take home points:
1) Do the school work and excel
2) Learn to enjoy the grind and the challenge of getting better
3) Consistently do the extra work….great Coach Jerry Kill story recalled mid video about getting better and moving forward or backward
4) Speed and Agility at a place like Sports Performance Speed and Agility is a must…training at school with the team is not enough.
5) Leaders lead in some way every play
6) A good football player is a good athlete…again the value in cross training (Sports Performance at FitWorkz) and being a multi sport athlete
7) Training not more sport specific work but training to get faster, be more agile produce more power, etc is a must. Playing more of your sport will not make this happen.
Across the board Chandler mentioned ‘the extra’… Extra = Success

Interested in training? Give us a call we have 6 week to 12 week training programs….start now! 815-756-1188 for the details

 

 

Interested in learning how Eat by Color can help you? Click here to get a FREE consult.

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 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.

Over 900 Videos on our Youtube Channel!!!

 

 

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

 

Alyssa is a Sycamore High School graduate that played soccer for UW-Stout as a freshman last year. She trained with FitWorkz in our Sports Performance program to get ready for her first year of college athletics. We do not always see athletes comment that the realized they had more confidence…but that is exactly what Alyssa mentions… watch the video for the full details.

 

Athletes… you have to be doing the extra on a regular basis. Your competitors are. The right EXTRA is not more of your sport….

 

Learn more or try Sports Performance

815-756-1188

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

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 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.

 

Over 900 Videos on our Youtube Channel!!!

Jake Arrieta Training at FitWorkz, Pilates Sport has Arrived

 

For an elite sports program, you need elite athletes. For elite athletes, you need the right training. At Fitworkz, we can offer athletes the opportunity to get ahead of the competition. With our sports performance training, we can personally train an athlete for his/her sport, and allow them to improve in their skills and overall strength, speed, and power. We have helped thousands of athletes so far, and can help yours too. The 6 week program allows athletes to come in up to 6 days a week*. If you are looking for ways improve your athletes, and eventually your team, this is it.

 

Sports Performance* offers athletes the ability to:

-Get Fast and Reduce 40 yard dash time by .1-.2 seconds or more!

-Get Higher with 1-2 inch Increase in Vertical Jump

-Change Direction Faster and Reduce Lateral Foot Speed by 50%

-Add Distance to Long Jump

-BRAND New Train like Jake with Pilates Sport

-6 and 12 Week Training Packages Available

-And more!

 

For the younger, soon to be athletes, Fitworkz has an amazing Total Youth Conditioning program. Teaching kids proper mechanics and fundamentals for running, jumping, etc., and also having fun while doing it. Having good form and mechanics is crucial for lessening future injuries. For (time details) kids will be given a head start at the athletic world.

 

Total Youth Conditioning* gives kids the chance to experience:

-Physical Education meets Sports Training

-Kids will learn the fundamentals of Running and Jumping

-Fun Team atmosphere to keep kids moving this Summer

-Proper and SAFE movement mechanics

 

For more information, feel free to contact us at:

Ray@Fitworkz.com or (815) 756-1188

 

Or check us out on social media

@FitworkzSP         Youtube.com/FitworkzDekalb        Facebook.com/FitworkzDekalb

 

*Some restrictions may apply see club for details.

 

As a bonus, Just click to get our 100% FREE explosive core strength exercise program for Athletes!

Tricks and Tips to Make Sure We Eat the Foods We Should Eat, Eat by Color

 

Tricks and Tips to Make Sure We Eat the Foods We Should Eat, Eat by Color.  We all know we should eat our fruits and vegetables.  The fact that they are good for us is readily accepted.  The problem, even though we should eat them, if we buy them and still do not eat them we are better off not even buying them.

Get Great Eat by Color Recipes Here

The real trick is buying the fruits and vegetables we will actually eat.   They have to be convenient and in many cases portable.  Plus they can not go bad before we can eat them.  We stopped by our local Hy-Vee in Sycamore Illinois and chatted with registered dietician Lisa Brandt about this very thing.

Check out the video for some great tips, and tricks.  :-)

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

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 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.

7 Core Exercises to develop that explosive core strength and power athletes need.

We’ve had a lot of athletes come through the doors at FitWorkz, and a common need is a core workout that will prepare our clients for elite levels of performance. With that in mind, we’ve created a simple seven exercise workout that can take your athlete to the next level. As sport seasons come up, give your athlete the competitive advantage they need. Download our free workout and get your athlete off the bench and into the game!  7 Core Exercises to develop that explosive core strength and power athletes need.  We put them into to awesome training programs and you can get them by clicking below.

 

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

 

Athletes come in to FitWorkz with a lot of old school ideas on how to train the core. Most of them have been told that all core training requires is crunches, side bends, and sit ups. For our athletes, these exercise simply aren’t good enough. These three exercises are known to put unnecessary strain on the lower back, which can potentially injure them. To create more durable, powerful, and faster athletes, we use the following exercises.

1. Plank

A. Side Plank 

B. Plank with Leg Raise

2. Superman 

3. Wallballs 

4. Pallof Press

5. Med Ball Side Throws 

6. Single Arm Kettlebell Carries 

7. Deadbugs 

8. BONUS!  Stick Core Exercise

These exercises create athletes with better body awareness, core strength, and durability when compared to their peers. We use variations of these exercises before each of our FitWorkz Sport Performance workouts, and have seen great improvements in our athletes. With our free core training workout, you can create explosive core strength. Sport seasons don’t wait, so give them the advantage on the field with our proven training by downloading our free PDF.

 

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

 

Plus, find out how our athletes have gained 2-4 inches on their vertical jump, 6-10 feet of distance on their opponents, and increased their peak power by 20%.

 

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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 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 podast is FREE on Itunes.

 

May 2016 Free Training and Class Schedule

Spring is *finally* here, and summer is around the corner.  This spring has been busy, but you’re ready to kick it in high gear for that summer body.  Let FitWorkz and our FREE TRAINING sessions help you get there.  Check out the calendar below and sign up on MindBody for the sessions you want.  All sessions are FREE to members!  Sign up today or call the club for more details.

 

May Calendar 2016

April 2016 Free Training and Class Schedule

Spring is upon us!  Now is the time to get back into the workout routine to get ready for that beach body.  If you’re looking for that extra push in motivation to get you started again, attend any of our free training and classes.  The April schedule is linked below.  Call the club or sign up online to reserve your spot today.  Space is limited.

April Calendar 2016