The month of March can be good and bad. The weather starts to cooperate more as spring like conditions are preeminent, people are looking to get outside, and then it can take an immediate turn back to winter conditions. It can be maddening! To keep you from going completely stir crazy with being stuck indoors, attend any of our free training and class to keep you on track with your continued fitness goals. Spring Break is right around the corner…are you looking to get slim and sassy for your trip? Our free training and class schedule will get you on your way to the Spring Break body you’ve been dreaming about since January 1st!
Sign up at the club, call (815)756-1188, or sign on to MindBody and get your space reserved.
Gear up and get ready…the February 2016 FREE TRAINING and class schedule is available! This month’s theme is “Sweat with your Sweetheart”, where you have the opportunity to get in a great workout with your special someone. Our free training is full of Valentine themed workout activities which are great to use in your current routine.
We are also offering a Specialized Training Program, Fit to a “T”! This program is great for the golf enthusiast, or if you’re looking to begin golf, attend our training program where we can help you stay balanced and increase coordination for you to have a successful golf season!
Schedule your session on MindBody, or call the club for more details!
It’s that time of year again and those that made fitness resolutions are on the prowl looking to make big changes in 2016. This article will be geared towards anyone with a New Year’s resolution pertaining to fitness and for anyone who is a regular gym goer and would like to help some of the “resolutioners” out.
For starters, we should ask the question “why do the majority of New Year’s resolutions tend to fail?” In terms of health, wellness, and weight loss, the answer is pretty simple…RESULTS (or a lack there of)! We see it happen every year, people flock to the cardio equipment and machines in hopes of achieving a “beach body” for summer while at the same time making no major changes to their diet. After 30 days (or so) of this they notice no significant changes in the mirror and they typically give up on their resolution.
The solution to this problem is fairly easy, stop doing the same thing every year and expecting a different result. Get off the cardio equipment and machines and ask a trainer about functional training. If you would like guidance, set up a time to meet with me and I will give you 30 days of functional training for free to show you the ropes. Ask a trainer about Eat by Color and learn how to eat intelligently in a busy/chaotic lifestyle.
The bottom line is just try something new. Whether it’s changing your eating habits, getting off the treadmill and into the weight room, hiring a personal trainer, etc. You’ll be pleased at the results you can get by stepping out of your comfort zone.
2016 has arrived. Looking back at members and clients that reached their goals in 2015, it was little things they did that went a long way to their success. The most successful people in 2015 combined exercise and nutrition. This was true regardless of goal. They took a lifestyle approach to both. This means they did not diet and exercise consistently three hours a week most weeks.
Exercise was not the all consuming lifestyle, forcing members to put the rest of their life on hold. Instead it was 2-3 hours a week…week in and week out. Some weeks if life was busy they only got two workouts in. Since they did not start planning to exercise every day it was not big deal if they missed a day at the gym. From experience we see many people plan to exercise every day, miss a few workouts, and then toss in the towel because they cannot stick to their plan.
The successful members did not diet, count calories/points/macros, or eliminate entire food groups (i.e. no carbs.) They did follow Eat by Color, or another approach to eating that produces steady short-term results. Most importantly their approach to food is one they can stick with long term. Long term means there is no end to the diet and with it a return of the weight they lost. The Eat by Color clients that did really well asked us lots of questions AND sent food recalls allowing us to point out things they were doing really well. As a bonus the food recalls help hold people accountable.
Taking a look at people that were not quite as successful: This group often got the exercise right or the food right, but not both. They would crush the workouts and neglect the food. Even some of our 1:1 personal training clients just would not commit to doing anything with nutrition. Sure they got some health benefits from exercise but not nearly what they should. Or they would nail the nutrition and never show up to train. Even worse they would do mostly cardio and a few machines.
The fastest way to accomplish anything is to copy what those that have already done it did. In other words don’t re-invent the wheel. If crushing your goals in 2016 is important to you do these two things:
1) Set a realistic exercise goal that compliments your lifestyle. Two to three hours per week is all you need. Make sure 70% of your time is spent doing resistance training.
2) Don’t diet! Find a long-term approach to easily making food choices. Many have done great with Eat by Color.
If you want help with this ASK! We have a Eat by Color Nutrition membership that we just launched (more information on page 4 of this newsletter). You learn how and what to eat based on the foods you like to eat. You also get digital training. Plus accountability with both exercise and food to make sure you reach your goals and maintain them.
This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!
Happy New Year! You know what your new year’s goals are, and we want to help you achieve them the fastest and best way possible. Attend any of our free training and classes where we will get you started on the right track to a life of fitness and wellness, eager to fit anyone’s goals whether small or large. Sign up on our MindBody scheduler, or contact the club to reserve you spot today.
We also have a great 4 week training program for the month of January; Train Like a Gladiator! In this special training program, you are in training for any of your upcoming events starting the spring – ranging from your 1st 5K, to a Tough Mudder, Spartan Race, and more! This training event is every Monday starting at 6:30pm. Sign up and pay at the club to reserve your spot.
Supplements today are a rather hot topic. Everyone seems to be taking them and swears that the brand they’re taking is the best thing since sliced bread, when in reality most of what they experience is a result of the placebo effect. The supplement industry is a multi-billion dollar industry that feeds off of modern society’s obsession with vanity and the desire to look like “insert famous person here.” So before you go and dump hundreds of dollars into your local supplement store, it may be worth your time to ask whether or not the desired “fat burning this” or “muscle building that” is actually going to deliver what’s promised on the label.
For starters, the majority of supplement companies are primarily in the business of marketing, not nutrition. At the end of the day their bottom line is what’s important. Ever hear the expression “buy low, sell high”? Most products are designed to sell for the most money possible, while at the same time minimizing the costs to the producer to the greatest extent possible. This is done at the expense of using quality ingredients and in the proper amounts. A great example of this is “nitrogen spiking” protein powders which I discuss in a previous article.
Now I’m not saying that there aren’t any supplements that work. Quality supplements in conjunction with proper nutrition can help you achieve better results in a shorter amount of time, the only problem is that quality supplements among today’s brands are few and far in-between and typically come with a much higher cost than what you were probably expecting. That old adage “you get what you pay for” has never been more accurate in this case. We also need to remember that supplements are not drugs. They will not provide instant gratification like a drug and will not give you the body of your dreams in the short time frame of a month or less. Your fitness idol’s physique is the result of years of proper nutrition, training, and discipline (assuming they are truly natural).
Another reason people will typically “buy into” a supplement is because the public figure or celebrity they idolize recommends or sponsors them. This is the biggest grab for young men ages 18-25. People will purchase the products their idol uses in the hopes of emulating that specific physique, without knowing that the vast majority of these shredded fitness models are using low doses of anabolic steroids to attain their physique. This is highly misleading and isn’t very ethical, but that’s a discussion without an end.
At the end of the day, there is no replacement for proper nutrition. People have attained incredible physiques and won competitions without supplements in the past. If you’re not eating in way that is conducive to building muscle and burning fat, all of the supplements in the world won’t make a difference.
Well it is that time of year again. Time to eat, drink, shop, and be merry. The perfect time to add 5 or 10 pounds more weight to lose for the New Years Resolution. It does not have to be that way. No one should look like they stole the cookies and milk from Santa at every house in their neighborhood come the first of the year. Besides if you share with the big man he just may take care of you.
Here are some tips to survive this holiday season:
1) Eat before you leave. Showing up at a gathering hungry is one of the worst things you can do.
2) Stay hydrated. Do not allow thirst to be confused for hunger.
3) Hit the vegetable tray first and often. Skip the dips.
4) Load up on shrimp and crab legs if your host is a big spender and put them out. Skip the crab dips, it is not really crab anyways.
5) Go easy on the sausages, cheese, and crackers.
6) If there is a meal, follow the rules in the Eat by Color article. If you have not read the article, do so next. There will be a quiz later and those that have not read it will fail.
7) If one must drink, have a glass of water or diet coke for every alcoholic beverage.
8) Dessert, have some. Some, not one of every cookie and pie on the table. Eat what is enjoyed or seasonal; not the fruitcake just because it is there and no one is eating it. What is in fruitcake anyways is it even cake?
9) Pass taking left overs home. Eating them will not help the starving of the world.
10) If too many adult beverages are consumed, pass the keys to some one responsible. Drinking and driving is never acceptable. Plus it is the holiday season and the roads are shared with Santa, his elves, and eight reindeer.
“I must have gained 10 pounds on Thanksgiving I ate so much…”
Let’s get something straight. No one is going to get “fat” from eating a bit extra a few times this holiday season. But if one does so every weekend from Thanksgiving to New Year’s all bets are off and Santa may have some competition next year. One pound of fat contains a theoretical 3500 calories. So to gain one pound of fat an extra 3500 calories (that is roughly equivalent to 7 Big Macs!) would need to be consumed. Someone eating normally eating 2000 calories a day that would be 5500 calories or an extra day and a half worth of food. Though possible it is not likely. In fact most weight gained from 1 day (not 1 month) of overeating is water. A person that has been eating healthy and exercising may even see a slight decrease in fat weight days later as a day of over eating can crank up the metabolism.
“I ate enough today for the next week. Looks like I will be skipping a few meals tomorrow…”
Point number two to get straight. Skipping meals is a sure way to tell the body it is starving and to store fat. This is a great way to make sure instead of enjoying an increase in metabolism from eating a bit extra that the metabolism grinds to a halt. The best thing to do after a holiday is to wake up and eat a normal breakfast. Then eat every few hours, don’t skip meals.
“I’m gonna pound out a few extra miles on the treadmill this week to work of this meal…”
Point number three to get straight. Eating 1000 calories and burning 1000 calories does not take net calories to ZERO. In other words, calories burned during exercise will not come from that extra piece of pumpkin pie. The calories burned will come from the pie over-indulged in, muscle (remember more muscle = faster metabolism), and body-fat. So forget pounding out a few extra miles to burn off what you ate a day earlier.
Exercise as a daily activity is the best way to combat holiday weight gain. Cardio can help. Weight training is better. Weight training before a big holiday meal is king for controlling fat gain. Sparing the science, less fat is gained if exercise (remember weight training is King) is done before the meal. So hit the weights, do some cardio, and then feast.
Here is a great approach to cardio: 2-3 times per week do one of the following:
HIIT (High Intensity Interval Training)
Jog for a two minutes
Sprint for a minute.
Repeat 6 times and cool down for 2 minutes.
Warm up on your favorite piece of cardio equipment for 3-5 minutes.
Go all out for 3 minutes (if adventurous and on a treadmill sprint for a mile)
Cool down for 2 minutes and go home.
Holidays are about time with family and friends. A time to catch up, share a laugh, create a memory, and help those that are less fortunate. If able to do that be grateful. Not everyone will be with loved ones this holiday season. Remember those not here and enjoy yourself. Have a few things you do not normally eat and a few drinks. If gone overboard, get back on track the next day. Save some cookies and milk for Santa and GET “EAT by Color.” to make your resolutions a reality!
Ray’s books can be found on Amazon.com and BarnesandNoble.com.
Nook, Kindle, and Ibook are also available for your favorite digital device.
EatbyColor.com #EatbyColor @EatbyColor FitWorkz.com
Over 800 videos exercise, motivational, and nutrition can be found on Youtube
Also check out the Get Fit and Live Healthy Podcast on ITunes and go mobile.
- Holiday Survival Guide
- Supplement do you Need them
- Strongapalooza, 21 Days to Get Strong through the holidays
- FREE Training
- Links to us in the Digital World
In the new year we have a number of exciting changes. We will be adding to our hundreds of videos on Youtube, more FREE Podcasts so you can take health, wellness, and nutrition tips on the go, Virtual Training via our App (available now see Tim or Ray for details), and more!
Here is your guide to help you stay in your fitness routine throughout the busy holiday season…the December Free Training and Class Schedule! These are great mini training sessions FREE to all members to keep you in your fitness routine especially if you’re short on time (and during this time of year, who ISN’T short on time?!?) but want to get in a great and effective workout. To get you even MORE into the holiday spirit, we have a “12 Days of Fitness” Challenge for ALL MEMBERS! If you remember the song “12 Days of Christmas”, the format is the same, where each day there will be a new exercise, added on from the previous days. It starts on Sunday, December 13, and there will be winners chosen each day for completing each day’s challenge.
Call the club to sign up or for more information. Be fit and be well this holiday season!