Blog

Meal Plan and Prep this EASY Breakfast for the Week!

Meal Plan and Prep this EASY Breakfast for the Week!

One of the easiest way to reach your nutrition goals is to meal plan and prep in advance.

Keto, Macros, IIFYM, Flexibility dieting and Eat by Color are all easier and possible with some planning and prep.

One of the best ways to tackle your meal prep is to

1). Shop on one weekend day off.
2). Prep on the other.

In this video I make breakfast casserole (Pg. 41) right out of my Healthy Simple and Tasty, Recipes for Living well book. The book has this and over 150 other great recipes as well as meal planning and prep how to's and more!

It is on Amazon now or you can get it from us.

Learn More Here! https://bit.ly/2O4CLU

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Gamechangers another HOT Documentary, Is It For You?

Gamechangers another HOT Documentary.

Is It For You?  Can this be the holy grail for weightloss and health?

Have you seen the BUZZ?

Another documentary to change your life finallly!

Finally!

Learn More Here! https://bit.ly/2O4CLU

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

“This is it! I need this. I want this just as much as I want to breathe.”

Amanda Cha"This is it! I need this. I want this just as much as I want to breathe." - Amanda Cha

Growing up I was different from most.   Behind my smile I suffered mentally, physically, emotionally and it continued throughout my childhood years and into adulthood.  I lived that unhealthy lifestyle for a long while where drinking alcohol became the solution to all my issues and depression.  It did not take long for my health to start deteriorating.

"This is it! I need this. I want this just as much as I want to breathe."

I told myself, "I will live for my son.  I will walk his every steps with him in life, and be at his sports games. I will do what I can for him using every breath I take."

The first part of my positive change happened when I met some individuals from a nutrition company named Yourhealth.   They were the first ones to mentally and emotionally support me.  I was given some of the Yourhealth supplements and felt better.  After years of struggling and not feeling well I felt great; mental clarity, energy… it  was unexplainable!

I sold some of my personal possessions and bought Yourhealth products and joined one of their 8-week challenges.  The challenge gave me reason to start committing to the gym.  I would go to the gym at night and work hard.  I would think about all my hardships, the struggles and about my son; my reason to live and breathe.

At the end of the challenge, I submitted my essay and progress pictures.  I won 2nd place.   Fast forward to this year.  My improvements fueled changes in all areas of my life.  I completed college and more.  In April of 2019 I got a virus and was bed ridden. I had no strength, lost my voice, couldn't eat and it even hurt to breathe.

Lying in bed I finally said to myself…"Get up. You can do it.  Do it for yourself.  No one is going to be here to take care of you so get up and just go to the gym!  Chase your dreams!  You got this."    Up out of bed and to the gym I went.

How I do it:

Supplements

I take  Yorhealth vitamins, digestives, probiotics, fibers, super greens, meal replacement shakes and muscle repair supplements.

Food

I eat organic foods that include rice cakes, albacore tuna, asparagus, avocados, red potatoes, red meat, white meat.

Workouts

I try to go to the gym 5 days per week, right after work.  Cardio on the treadmill for 30-60 minutes.  I walk at 3 mph at an incline of 15.

Monday

Whole Body Workout

Tuesday

Arms, Chest, Abs

Wednesday

Back and Glutes

Thursday

Quads

Friday

Hamstrings and Calves

Feeling strong, being strong and looking strong has been a big positive change for me.  I never knew how amazing it feels to wake up the next day just being ready to start my day and get going.

Taking care of my health has changed me for the better.  It has boosted my confidence more than ever before.  This summer I finally got to flaunt myself in a two-piece bikini.  This was for the first time ever.  I was kind of nervous and reminded myself, "I worked hard for it and deserve to look pretty and feel beautiful in my own skin."

Most importantly I am healthy for my son.   I will be here for him.  He will have his mom at his special events and games.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!

Webinar to Learn Keto, Macros, IIFYM, Eat by Color and More! End the Struggle with Food!

Doughnuts?   Are they Keto?  High Protein, Low Carb…

Find yourself wondering what you should eat?

Heard of Keto?  What is it?  Should doing Keto?

My friend bullet proofs her Coffee, should I?  How do you Bullet Proof Your Coffee anyways?

What about Macros? What are they?  Should you be Counting them?

What foods have Macros?

Eating Healthy and CLEAN but still miles from your goals?

Does it Matter if you Eat 6 Meals per Day?

Confused and Frustrated yet?

The Struggle is REAL…. But NOT Necessary!

Join our LIVE Webinar and learn Keto, Flexible Dieting, Eat by Color, IIFYM, Macros and MORE!

Stop the struggle once and for all!

Join this FREE Webinar and End the Struggle with Food Once and For All!

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

Crock Pot Sweet Italian Sausage Recipe

Bored eating the same old same old?
 
Looking for some great tasting recipes that FIT your goals and nutrition plan?
 
No time to cook?
Crock Pot Sweet Italian Sausage Recipe
 
Want a hot meal waiting for you at the end of the world day?
 
Sweet Italian Sausage cooked while you work!
 
Eating great tasting meals does not have to be hard, time consuming or anything else!
 
 
https://bit.ly/2kR4T2L

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

How to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.

H0w to use leftovers to make Grilled pork chops and broccoli with garlic mashed cauliflower.

Only a handful of ingredients.

We had a family party over the weekend.  The food for this meal was repurposed from the party.

The left over vegetables were used to make the garlic mashed cauliflower (Pg 115).  The grilled broccoli from page 124.  The pork chops were left over from a Labor day event and frozen. We thawed them and place on the grill.

Great tasting food can help you reach your goals.  It can be easy to make.  Check out “Healhty Simple &Tasty, Recipes for Living Well” for over 150 simple recipes just like these.

Every recipe can be tailiored to Keto, IIFYM, Eat by Color, Flexible Dieting and or anything other approach to nutrioint.  In fact Pages 7-25 will teach you how to make these adjustments.  Check out some of the great low calorie and sugar free bar-b-que sauces.

Easy to make this Keto, Low Carb, Eat by Color, etc.

Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you.

https://bit.ly/2HeXKRW

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you.

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstro

Shredded French Onion Beef Slider Recipe, ONLY 4 Ingredients!

Shredded French onion Beef Sliders.

Made in MINUTES!

A WHOPPING 4 ingredients.

  • Chuck roast, London broil, etc.... 2-4 lbs.
  • 1 Packet Lipton Onion Soup Mix
  • 1 Container Beef Broth
  • 1 Pack of Hawaiian rolls

Crock pot, insta pot, slow cook... 4-6 hours... depending on appliance used.
When done shred and place on Hawaiian rolls... or adjust depending on nutrition plan.

Easy to make this Keto, Low Carb, Eat by Color, etc.

Here is the link for those interested in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book.
Cheaper than it is on Amazon and I will sign it for you. 🙂

https://bit.ly/2HeXKRW

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. 🙂

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong

Best Pre Workout Ever!

Really another debate and more questions from those new or returning to exercise about the best pre workouts?

Are you kidding?

Here is a SECRET.. the preworkout is not going to make the workout. Showing up and working hard consistently is going to make the difference.

Yet, many want to ask for the best pre workout instead of getting in the gym and training...training not just exercising. That time you just spent asking about pre workouts is time wasted... that could have been spent training.

Some are also wasting time comparing Caffeine anhydrous to Caffeine.

Really? Go train.

Here is how we used to do it... Coffee + Music + Hard Work = Great Results

The devices evolved from the walk man to the disc man to the MP3 player to the iPod and eventually iPhone.... the secret remained unchanged.

Coffee + Music + Hard Work = Great Results

Looking to learn how to meal plan, prep and determine calories and macros?

Interested in simple recipes with 6 ingredients or less that you can tailor to your goals in the 150 Healthy Simple & Tasty Recipe and Meal Plan Book. Cheaper than it is on Amazon and I will sign it for you. 🙂

Get the BOOK NOW! 

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong

You Won’t Stay Motivated to Exercise Secret to Still Exercising Anyways

You Won’t Stay Motivated to Exercise

Secret to Still Exercising Anyways

Up at 4:30 AM and out the door at 4:45 AM to the gym, train, shower at the gym then to my office or on the road to see customers.  That was 20 years ago.  I had lost over 60 lbs and was scared to death that I would regain it, this was my motivation.

The alarm clock was strategically placed as far away from the bed as possible.  Why?  So I had no choice but to get out of bed and turn it off.

Stretch Armstrong could not hit snooze from the bed.

20 years have passed. The fear of gaining the weigh back has subsided.  The alarm clock is next to the bed.  Sometimes I do hit snooze.

You won’t stay motivated to exercise.  None of us will.  I don’t have that fear of gaining all that weight back and with it the burning motivation.

The Secret to still exercising when the motivation is gone, just get moving.

Most mornings my joints crack and pop like a bowl of Rice Krispies.  The last thing my 40 plus year old body wants to do is get up and exercise at zero dark thirty.  I have to get up and get moving, and so do you.

It is like passing GO in Monopoly.

You won’t stay motivated to exercise.  Accept that and get up and get moving.

Need Help Getting Started?  Click Here and Let's Chat!

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

At 32 Conquering a Life Long Struggle

Krystal Wall

“I took the walk of shame and realized that I was letting life pass me by.”

I think the exact moment that I knew I didn’t want to live this way anymore came at an amusement park. My husband and I took our children for their first time and we were all so excited. We got on the first ride, I was holding my breath, and I was just barely able to snap the bar in place. However, the attendants came by and said the green light was not turning on, indicating it was fully latched. They began pressing it down, trying to force it closed, and I just wanted the earth to open up and swallow me whole.

After about 5 minutes, they said I would need to get off. They had to make an announcement to everyone since to open one meant they had to open them all. The worst part was my daughter, who was 7, started crying because now she had to ride her first amusement park ride alone and she was scared. I took the walk of shame past everyone and realized that I was letting my life pass me by while I sat on the sidelines. I love my children more than life itself, but I was letting food have greater importance than my future with them.

Breaking the Chains of Sugar Addiction and Emotional Eating

I think the biggest thing for me was breaking the chains of sugar addiction and emotional eating. I did not realize that I was such an emotional eater before because I was suppressing those emotions with food before they fully reached the surface. Now, I have had to learn new coping mechanisms for stress, frustration, anxiety, depression, etc.

At 32 Conquering a Life Long Struggle

I am 32 and I remember trying to lose weight when I was 8, so this has been a lifelong struggle. I used to say I would wake up on a diet and go to bed as a failure. I think the difference this time is twofold.

One, I found a method that actually addressed the sugar addiction and helped me to end those cravings.

Two, I discovered a love for exercise and physical activity that I’ve never had before.

I am following the keto way of eating, so I have 20g or less of carbs each day, moderate protein, and moderate to high fat. I also intermittent fast daily and do some extended fasting as well.

“If I say I’m going to do something, I do it.”

The biggest change I have made in my life is following through on the promises I make to myself. If I say I’m going to do something, I do it.I decided when I started keto in December 2018 that I would not lie to myself or give up on myself ever again. If I say I’m going to go workout at 5AM the next day, I am in the gym at 5:01.

This has carried through to other aspects of my life and really helped me to become more disciplined overall. I have much more confidence in myself now and that has shown itself in many ways. I decided to finish my degree and have two semesters left of that.

I am a musician, but felt embarrassed to be onstage. Now, I regularly sing in my church and feel comfortable being in front of people.  My family is planning our trip back to the same amusement park in a couple months and I can’t wait to ride every single ride there! It’s been such a blessing, and I am thankful for every moment.

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong