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January 2015 Newsletter

Celebration

Happy 2015!  Wit the new year brings new beginnings, new goals, new lifestyle changes, and a new newsletter!  Start the New Year off right with our newsletter content as your go to guide.  This month you’ll find:

 

Commit to Get Fit – Clinics and Workshop schedule for January

10 Steps to Success

FREE training and membership opportunity

New “Eat by Color” recipe

Our latest success stories (one client has lost 50 lbs and drives here from Rockford!)

 

Don’t let lack of time or motivation deter you from reaching your goals.  Let FitWorkz, and our wonderful staff, show you the way to a lifetime of health and wellness.

Fitworkz Newsletter January 2015

 

celebrationtime

EASY Weight Gain for Today’s Athlete!

 

EASY Weight Gain for Today’s Athlete

 

As an athlete you have probably struggled with gaining and maintaining weight.   Don’t start next season the same weight you are today.   If you gain the right weight the right way you will find an extra bonus beside the scale moving up. You will likely find your lifts go up in the gym AND you have more energy on the court, track or field.

Whether with a Sycamore H.S. volleyball player getting ready to go to Arkansas, or a football player at NIU, or an NIU grad moving on to the NFL…body weight always plays a role. In the last two weeks a local quarterback I am working with has gain over 2 lbs.

Simple things they did and you should too….

Eat and eat often.

You should be eating every 2-4 hours.   Each meal should contain protein. Remember protein provides the amino acids that are the raw materials for tissue repair and growth. The simplest way to look at this is as follows; protein is like the 2×4’s in your house. No 2×4’s no house. Forget the protein is bad for your liver and kidneys. This is completely unfounded as there has never been a study to support this. So eat your protein.

Don’t tell me you can put a whole pizza away. I know you can eat a lot. But you need to eat a lot OFTEN!

Breakfast and Training

The two most important meals of the day are breakfast (and this should not come out of a box) and post workout. Post workout includes after weight training, after practice, after a game, after speed and agility at Fitworkz.

Supplements

Supplements are not a replacement for food. We get athletes all the time that want to load up on supplements…but fail to fix their eating habits. You have to fix food first. Then supplements offer a convenient way to get enough food when you need it.

Here is the supplement program one local athlete has used to gain 2 lbs in less than 2 weeks:

Postworkout/Practice/Training (half before training and half after)

  • 4 Scoops Mass Maker
  • 2 Scoop Provosyn

 

Supplements

  • 2 Ultra 40 per meal
  • 2 Mass Aminos per meal
  • 1 Super Pak with Meal 1

 

Meal Replacemnt Shake

  • 2 Beverly International UMP
  • 2 TBS Heavy Whipping Cream
  • Handful of Berries

 

A few words on OLD SCHOOL supplements the Super Pak, Mass Aminos and Ultra 40.

Super Pak

Product Type: Multi-Vitamin/Mineral Packet (30 packets)

 

Rated #1 by Planet Muscle magazine, Super Pak is the ultimate “insurance plan” against micro-nutritional (i.e. vitamin and mineral) inadequacies. Each packet contains a pre-assorted selection of tablets and capsules loaded with an array of time-released vitamins, chelated minerals, enzymes, superfoods, and more.

 

Beverly has clients who have used Super Pak for years. They say it keeps them healthy and free from colds, improves the health of their skin, gives them more energy, and makes their muscles more responsive to training.

 

Secrets to Success

 

  • Take 1 packet daily.

 

Ultra 40

 

  • Product Type: 100% Argentine Beef Liver with Blood & Muscle Building Support Factors
  • Size: 500 tablets

 

Bodybuilders of all ages use Ultra 40 to amp up the muscle-building power of their workouts. These super-concentrated liver tablets are rich in B vitamins, heme iron, and other nutrients that promote greater muscle stamina, pumps, recovery, and growth.

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Secrets to Success

 

  • Take 1 tablet of Ultra 40 per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

 

Mass Amino Acids

  • Product Type: Advanced Amino Acid Nitrogen Technology with Peptide-Bonded Amino Acids (PBAAs)
  • Size: 500 tablets

With a verified buyer rating of 9.8 out of 10 on Bodybuilding.com, Mass Amino Acids is no ordinary amino acid tablet formula. It is distinguished by high levels of peptide-bonded amino acids (PBAAs), which studies suggest have up to double the anabolic potency of regular food.

Secrets of Success

  • Combine Mass Amino Acids with Ultra 40.
  • Take 1 tablet of Mass Aminos per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.

Rest

7-9 hours of sleep is a must. Turn the TV, Xbox, etc off and get some quality sleep.

Training

Training is second to food in terms of gaining quality mass. Training is different than exercise. Training means you have a plan in the weight room. You plan to do more in the weight room every time you train. Every time you train you record what you did. In black and white you should be able to say and show why you made progress in today’s workout over last weeks. Remember that which is measured can be improved. Saying things like “I remember what I did last week in the squat…” yeah sure you do and your competitor that trained, had a plan, wrote it down and knows for sure why she is better this week is going to crush you in competition.

So what can you expect after 8 weeks? Most report gaining 6-8 lbs of muscle.

Get the Supplement Stack, Training and Nutrition Program for $120 (over half off!)

FitWorkz offers speed, agility, and sports performance training in DeKalb. Athletes from Dekalb, Sycamore, Genoa, Hinckley, Shabbona, Dixon, Rock Falls speed and agility training at FitWorkz.   Training increases speed, vertical jump, lateral agility and more. Athletic nutrition programming and counseling using the “Eat by Color” for athletes program is also available.

@FitWorkzAR * FitWorkz.com * facebook.com/athletic.republic

December 2014 Newsletter

Charlie Brown Carols

December has arrived, and so has the holiday season which includes parties, family gatherings, the cold weather, cold and flu season, and your December Newsletter!  Inside you’ll find:

  • Best strategies for staying on track during the holidays
  • December Clinics and Workshops
  • Eat by Color recipe
  • Success stories
  • Here’s A Hint Honey…hints on gifts you WANT this year
  • Speed and Agility Program Opportunity

Be on the lookout for special deals and promotions all throughout the month of December.

 

Fitworkz Newsletter December 2014

 

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November 2014 Newsletter

big-news-clipart-200x243

 

It’s big and it’s new!  Our November newsletter is available to read at your viewing.  Read on and learn about:

 

How to be successful with your New Year’s Resolution (hint: It DOESN’T have to be in January)

Recipe of the Month: Apples!

Our trainer at a glance

5 simple tips to make fitness easy in your life

November clinics and workshops

 

Read on to make your fitness journey more than just a start and finish…make it a lifestyle!

Fitworkz Newsletter November 2014

Turkey

 

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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

October 2014 Newsletter

July 2014 Newsletter

Hot off the press!  Our October Newsletter is full of new information for you to enjoy.  Read about:

  • new recipe
  • “Eat by Color” Lifestyle Transformation Challenge
  • Total Youth Conditioning
  • October clinics and workshops

As the weather gets cooler, less time is spent outdoors.  Come back in to FitWorkz and check out all the new events we have starting up this month.  It’ll change your life!

 

Fitworkz Newsletter October 2014

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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

September 2014 Newsletter

July 2014 Newsletter

The September Newsletter is now published and ready to be read by YOU!  Inside this edition you’ll find:

  • New recipe of the month
  • Sports Performance changes
  • “Field Up for Football” clinics and workshops
  • 5 ways to become a morning person
  • How FitWorkz employees are changing lives outside of the gym

Fitworkz Newsletter September 2014a

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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

August 2014 Newsletter

news2

Here it is! The August newsletter! Full of new information including:

New Recipe
Our member of the month
New Motivation
August Clinic and Workshop schedule
5 tips to help you with your gains and goals that DON’T include more lifting and cardio!

Fitworkz Newsletter August 2014-a

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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

3 Detours Sure to Wreck Your Progress and Prevent Results

3 Detours Sure to Wreck Your Progress

 

detour

I have an opportunity to work with a wide range of people. Some are interested in losing a few pounds, getting in shape for some type of contest or sport season. Clients run the gamut from the single mom trying to lose a few pounds to set an example for her kids to a recent high school graduate going on to play collegiate sports and recently a Dr. from Ohio. Different people of all shapes, sizes, and ages. Most importantly with different goals.
Each may require a different approach. But there are three things that can detour results and success for anybody.

To illustrate I am going to use making cookies , there is no particular reason for this except everyone loves cookies.

 

 

 

Detour 1
You have grandma’s recipe for the best cookies in the world and decide to make them. Instead of following the recipe you combine some of her recipe along with a recipe online and the one in that Betty Crocker cookbook every house has. Now each of the three recipes may produce tasty cookies on their own. Combine bits of each recipe and who knows what you are going to get. The same can be said of your workout and nutrition program. Stealing an idea from a guy at the gym, adding in something from the internet, and tossing in what was in this months Fitness Muscle & Meathead for the Baby Boomer magazine will likely produces poor results.

Detour 2
You follow grandma’s recipes to a “T”, place the cookies in the oven, and set the timer. When the timer dings you take the cookies out and dump them in the garbage. Stating “the cookies taste terrible” without so much as taking a bite. Taste the darn cookies!!! I see many people put in the effort and eat right only to throw it all away insisting it is not working. Truth be told how do they know it is not working? Did they get their bodyfat tested via a 9 site clinical skin fold method? Most of the time they don’t have to way to measure progress.
I met with a lady just today that is killing it with nutrition and exercise. She is doing awesome! But in her eyes she was not making progress…well guess what we did her bodyfat and low and behold she is down 5 lbs of FAT!!! She was a different lady leaving my office. So taste the cookies…have a way to measure progress and MEASURE!
Detour 3
Grandma’s recipe says to bake the cookies for 10 to 12 minutes. If you take the cookies out after 5 minutes how good are they going to be? Probably not very and you can forget them tasting like grandma’s! Give the cookies time to bake (watching them bake won’t make they cook faster either.) Same holds true for exercise and nutrition. Just like it takes the cookies time to bake it is going to take your body time to change. Give it some time and remember just like watching the cookies bake staring in the mirror every day will not make the changes happen faster.

 

Avoid the Detours with YOUR health, wellness, and weightloss
1) Pick one approach and do it without adding bits and pieces from all over the place. Just follow grandma’s recipe and ONLY her recipe.
2) Plan to measure your progress so you know how you are doing. Taste the cookies!
3) Let the approach have time to work. If grandma’s recipe says to bake for 10-12 minutes, give it 10-12 minutes and DON’T stand there staring at the oven.

 

wreck it

 

 

Don’t let Detours Wreck your Results!

 

 

 

 

 

 
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!
FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

 

July 2014 Newsletter

 

news2

 

Some time back we mentioned we were going to bring back the FitWorkz newsletter.

Well it took longer than expect but it is back.  Finally!  🙂

One is attached as a PDF below.

 

What can you find in the newsletter?

  • Member Success Stories
  • Recipes
  • Training and Exercise Information
  • Motivation
  • Calendar of Upcoming Clinics and Workshops
  • Benefits of Massage
  • How to Lose that Last 10 lbs
  • MORE!

Watch for the August newsletter in a few weeks…it will be loaded with back to school and programs, deals, and more!

Oh, make sure you check out the calendar board in the entry way of FitWorkz to stay on top of all that is going on.

In health and wellness…

Ray

PS…some have been asking for more food ideas and workout ideas, well our facebook pages are loaded with them!
Fitworkz Newsletter July 2014

 

July_SundOutBunsOut

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

In Better Shape at 59 than 45!

Evo Platinum Web

Just met with a member.  He is 59 and a half years young.  Today he is in better health than when he was 45 years old.  He has lost 50lbs!!!    After a month or two of exercise “Eat by Color” his doctor took him off one of his blood pressures meds.  In April his doctor cut his second blood pressure med in half.  Today he is complete off blood pressured medications and his doctor just cut his cholesterol medicine in half…and in all likelihood he will be off that at some point too.

His dress shirts have gone from a size 18 neck to a 17 or 17.5.  His waist has gone from a 42 to a 38 and they are BIG…so in no time he will be in 36’s!

The crazy part is that he had to take some time off from exercise.   So he was continuing to make progress with changes to his nutrition even without exercise.   He is just now getting back in to exercise and will be great how much greater he will improve with exercise.

Here is the best part.  He is eating a ton of food….ala “Eat by Color” though is never hungry.  He did confess that most nights he has one or two ice cream bars.  Hmmm he has last 50 lbs. and still gets to eat ice cream?  That is awesome!

Some things he is not doing

1)      Dieting

2)      Counting calories or points

3)      Saying no to things like Ice Cream

4)      Lots of Cardio (he is doing none)

5)      Using a short term approach to better health for the rest of his life!!!

 

Today his heart health is better today than it was at 45, and with a return to exercise it is only going to continue to get better.

Ironically just after I met with this member another member approached me about muscle cramping from the statin drugs he is on.  One has to wonder how powerful nutrition and exercise are….just maybe this second member could be heart healthy without the statins?  I’m not playing doctor or practicing medicine without license but this sure is something to think about!

 

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!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb