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Get Dirty this Summer with FitWorkz!

Get Dirty this Summer!

Have you seen ads for the crazy obstacle courses and thought, “hey that looks like fun only to question how or where you would get started to do one?” Preparing for one of these events is easier than you think.

Interested in learning more? Looking to join a group of people doing an event? Fill out the info below and we will send you a schedule of local events and our report on “Secrets to Doing Your First Mud/Adventure Race.”

 

 

One of the secrets to long term success with exercise is to have a reason to do it.  What better reason than joining a group of friends and doing a mud or adventure race?  Having a goal and a reason can be quite the motivation to show up and train.  I have done two of these races….see pics above.  Those that know me know I am NOT a runner….but even I was able to complete both and most importantly I had a great time!

 

You may need to check your schedule to see what local events might work for you.  We have a list of local events.  Simply fill out the form below and we will send it to you.  We will also send you “Secrets to Running your First mud or Adventure Race” and other FREE goodies!

 

 

 

 

 

 

 

Work Out of the Week!

Bent DB Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.

TRX Bicep
Start by holding a TRX handle in each hand facing the anchor point with palms facing upward. With the body completely straight other than the arms extended at 90⁰ slowly curl arms up to the shoulders moving only at the elbows then return to starting position.

Cable Incline Bench Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Back Squat
Position bar high on back and grasp to the sides of shoulders. Bend knees while allowing hips to bend backward, keeping back straight. Be sure to keep knees in the same direction as the feet. Descend until the thighs are just below parallel to the floor. Straighten knees and hips slowly until back in starting position.

Barbell Shrug
Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.

Db Tri Extension
While standing, grasp a dumbell with palms facing upward above the head. Slowly lower weight behind the head by only bending at the elbow until a stretch is felt in the tricep, then raise to starting position.

Make Fitness Fun and Variety with Sycamore High School Mind Body Fitness!

SHS Mind Body Fitness Field Trip to FitWorkz

 

We recently had the chance to share the FitWorkz different with three classes from Sycamore High School.  Ms. Tranchita from SHS had contacted us to see if we were interested in allowing her classes to visit FitWorkz.  The goal was to show them fitness options today, tomorrow, and most importantly for the rest of their life.  Ms. Tranchita wanted to show the students there are options in fitness after high school and organized sports end.

Well…this is what FitWorkz does.  We CHANGE LIVES by making fitness fun and functional!  The students enjoyed participating in our Evolution Training.  Do me a favor…change that do yourself a favor.  Watch the video!  The classes are having FUN!  The classes experienced something other than another 3 sets of 10 anything.  They are having fun.  The smiles are genuine.  We even saw one high five from two classmates demonstrating the “yeah we got this” attitude and the ensuing sense of accomplishment.   Check out the video.

Interested in changing your life?  Have you tried the typical “gym” experience found yourself bored or with little results to show for your effort?  Check us out…30 days for ONLY $9!   For $9 get access to a trainer practically every time you walk in the door, more importantly you will have fun exercising…when was the last time you smiled through an entire workout?

Ms. Tranchita thanks for opening and exposing the minds of your students to the larger world of cutting edge fitness.  It just might mean one person embarks on a journey of health and wellness.

*A special thanks for Kelsey, Roy, Sean, Cody, Judy and the rest of the FitWorkz staff for making this possible.  Great job team!

 

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/fitworkz.dekalb *facebook.com/EatbyColor *

Work Out Of The Week

Delt Raise
Begin standing with feet planted firmly on the ground, a 90⁰ bend at the hips, and a dumbbell in each hand with arms fully extended down from the shoulders with palms facing each other. Raise the weights out to the sides of the body until they are at 90⁰ with palms facing the ground while keeping the back straight. Then slowly lower into starting position.

Alternating Bicep Curl
Begin standing with feet planted firmly on the ground and dumbbells at your sides with palms facing away from the body. Starting with the weaker arm, curl arm until the forearm is vertical, slowly lower and repeat on the other arm.

Dips
Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.

Seated Row
Start with butt and feet planted firmly on seat and foot plates, grasp close grip handles and extend legs. Start with arms extended and pull handle to chest then slowly return to starting position, being sure movement only occurs in the arms.

 

 

 

Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

Trx Flys
Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.

 

Work Out Of The Week

Cable Incline Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Seated Concentration Curl
Begin seated on a bench with feet planted firmly on the ground. Hold dumbell in one hand with elbow on the thigh of the same side just below knee height. With dumbell in between the knees lift to shoulder height and slowly return to starting position.

Rope Pull Down
Attach tri-rope to cable cross machine, hold rope with heels of hands touching knobs at the end. Extend arms and be sure the knobs are pulled outward at the end of the movement.

Cable Lateral Raise
Stand to the side of the cable machine with a single handle attached to the low-pulley position. Grasp handle in hand furthest from pulley at hip height with palm toward the body. Raise handle up and away from the machine while keeping arm straight until it is at a 90⁰ angle to the body, then slowly lower to starting position and repeat on opposite side.

Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

 

Dumbbell Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.

You can Make Breakfast for the Week in less than 5 minutes!

5 Breakfasts in 5 Minutes

5 Breakfasts in 5 Minutes

 

 

I just made breakfast for the entire work week in less than 5 minutes and so can you.

A few weeks ago I saw posts on facebook for cold oatmeal that you made in the fridge over night.  This is something I had done years ago as it is a great way to have fast, easy meals ready to go when you get up in the morning.  The problem with what I was seeing on facebook is that most of the suggested recipes were overloaded in carbs and sugar.

So I thought why not share some really easy, low sugar and high protein ways to do this.

So here you go.

Here is the recipe:

1/2 Cup of oatmeal, I used the quick oat variety and you can use the steal cut, slow cook but personally I see NO benefit in doing so

2 scoops of protein powder, I like the UMP from Beverly International

Cinnamon, the pure ground not sugar added kind

Mix dry ingredients in your bowls.  Now, add water to one of the bowls and place in the fridge.  This is your breakfast for tomorrow.  Tomorrow night, grab the next bowl, add water…you get the idea.

Calories 370

Carbs about 30 grams

Protein about 40 grams

Fat about 2 grams

Want to get real crazy?  Add some fresh berries, nuts, or even flax seed.

 

 

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 *

 

 

The Most Important Thing you can Do for Your Health!

This is the ONE Thing you Need to Do to be Successful!

 

I have the chance to meet and interact with hundreds of people on a daily basis.  Many are interested in health, wellness, and weightloss.  Occasionally, I talk with someone and walk away knowing they will be successful.  That happened last week.

Last week I had a meeting with a lady.  She was interested in talking about FitWorkz and personal training.  We had known each other for a few years as she had invited me do “Eat by Color” lunch and learns for the company she works for.  Having never talked to her about training for herself at Fitworkz, I was excited to show her all the FitWorkz Team could do.

The meeting started with a discussion about why she was here for a meeting, and what she wanted to accomplish.  Along with why those things were important.  To my surprise she pulled out a piece of paper folded in half.  What was typed on that paper is above the text in this post.  Take a look.  Those 8 lines above mean this lady WILL realize her goals.  She set specific goals, put them in writing, shared them with me and and the right reasons to make them reality.  I can tell  you in my 13 years of training and consulting in the health, wellness and fitness industry that SHE is the first to come in with a list, in writing, of what she was going to accomplish.  She will realize everyone of her goals.

Are you interested in Change?  Steal her thunder.  Get out a pen or get on your favorite digital device.  Type what you want to accomplish.   Then share it with someone.  Better yet share it HERE!  In fact the first 5 people to post their goals get a FitWorkz long sleeve dry fit t-shirt.  Why?  Simple.  The FitWorkz Team takes changing lives seriously.  It all starts with a goal, in writing, shared.  The FitWorkz Team will help you create and execute the right plan.

 

 

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 *

Your Tips to Avoiding Weight Gain During the Holidays

Holiday Survival Guide!

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)      Desert, 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.

OR

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.

Happy Holidays!

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!

 

Happy Holidays from FitWorkz and “Eat by Color”

 

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.

 

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

Work Out of the Week

Delt Raise
Stand with knees slightly bent and hips bent so that torso is slightly above parallel to the ground. Hold dumbbells below shoulder with palms facing each other and a slight bend in the elbows. Squeeze shoulder blades together to extend arms out to shoulder height then slowly return to starting position.

TrxBicep
Start by holding a TRX handle in each hand facing the anchor point with palms facing upward. With the body completely straight other than the arms extended at 90⁰ slowly curl arms up to the shoulders moving only at the elbows then return to starting position.

PecDec
Begin seated at pectoral fly machine with butt and back firmly against pads. Hold handle in each hand with palms facing forward. While keeping arms straight, slowly bring handles together in front of the body, then return to starting position.

Db Lunge
Stand with dumbbells grasped at sides, step forward with one leg and lower body by flexing hip and knee until the knee of rear leg almost touches the floor. Forcibly extend hip and knee of front leg to return to starting position, then repeat on opposite leg.

Machine Shoulder
Begin seated at the shoulder press machine with butt and back firmly on pads. Grasp handles to the sides with palms facing inward, toward the body. Raise lever while keeping elbows in line with the torso until arms are completely extended. Slowly return to starting position.

Db TriKick Back
Position your body with one knee on a bench and the arm on the same side of the body on the bench for support. Hold a dumbell with the other hand with the other foot planted firmly on the ground. Hold arm at a 90⁰ angle with upper arm parallel to the floor, extend lower arm upward to straighten arm, then slowly return back to starting position.

 

 

 

 

Your Weekly Workout 12/6/2013

Bent DB Row
Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.

Rope Hammer Curl
Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.

Trx Fly Chest
Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.

Bar Bell Dead Lift
Grasp barbell with shoulder-width grip on the ground with palms facing backward by bending at the knees and hips. While keeping the back straight, extend the legs and pull shoulders back to lift bar off the ground.

BarBell Shrug
Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.

Dips
Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.