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! * * Twitter @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! * * Twitter @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.


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. * * Twitter @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.

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.

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.

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.

Your Weekly Workout, Pics and Descriptions

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. 

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. 

Chest Fly
Begin by lying on a flat bench with feet planted on ground, butt, back and head on bench. Hold a dumbbell in each hand with palms facing each other fully extended above the shoulders. Without bending arms, slowly lower dumbbells to the sides of the body so that palms are facing the ceiling at the end of the movement. Lower weights as far as possible, then raise back to starting position above the chest. 

Barbell 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. 

TRX Shoulder Fly
Grasp both TRX handles in one hand while facing the anchor point with palm facing downward. To get into starting position lean back and completely extend arm in front of the body. Raise arm straight up and back until it is in line with the body over the shoulder. Slowly lower into starting position then repeat on opposite arm. 

Trx Tricep Extension
Start by holding a TRX handle in each hand with palms facing the floor and face away from the anchor point. With feet together begin with arms extended 90⁰ at the shoulder joint. Without moving the upper arm, bend at the elbows as far as possible, then slowly extend arms back to starting position so arms are once again straight.



Tips to Boost Your Immune System Via Your Digestive System!

A Healthy Digestive Track and your Immune System!
Did you know that 80% of your immune system is affected by your GI’s (think digestive system) health?  Well it is and a healthy digestive system means a strong immune system.  Immune system health is important to fight off illness and disease.  Especially during the cold and flu seasons!  During times of illness anti-biotics often play a role in restoring health.  Unfortunately anti-biotics can kill both good and bad bacteria.

Good Bacteria?  You bet.  Like the kinds found in your digestive system assisting with the complete digestion and absorption of the food you eat.  The good bacteria’s ensure that your digestive system is healthy, which means your immune system is healthy.

How can the good bacteria be increased?

Two ways…..Pre-biotics and Pro-biotics.

Pre-Biotics:  Ferment in the stomach to produce good bacteria.  Great sources are yogurt and believe it or not whey protein.

Pro-Biotics:  Pro-Biotics differ from the Pre-Biotics because they will survive stomach acid and move further down the digestive track.  Pro-Biotics can be found refrigerated at quality health food stores and most chiropractic offices.   Real Pro-Biotics will have 10^9 (1 billion or 10 billion) bacteria.  The products do have a shelf life and MUST be refrigerated, check both.

Try using both Pre (Yogurt…Greek Yogurt is high in protein as well) and Pro-Biotics (from health food store):

Pre-Biotics + Pro-Biotics = Synbiotics

Zinc, Vitamin C, Glutamine (it’s the most abundant amino acid in the body and under stress the immune system can use extra   glutamine, and rest can all help with a healthy immune system as well.

Other things that can help are washing your hands often, don’t rub your eyes, keep your hands out of your mouth and fingers out of your nose, and as temp drops and the heat kicks on a humidifier is not a bad idea.

This article is intended for informational purposes only.  It is not intended to treat or cure disease of any type.  Consult a physician with questions and before trying on your own.

 *This article is the property of and Ergoteknix Inc.  Feel free to share but make sure you include and!

Pumpkin Pie Protein Shake

A Fall Favorite without the calories, sugar, and fat!  Plus it is high in protein!


Pumpkin Pie Shake



4 Scoops of Beverly International UMP

12 oz of Almond Milk

½ Can of Pumpkin (NOT the pumpkin pie filling that is loaded with sugar)


2-3 tsp Cinnamon or to taste

1-2 tsp Nut Meg, All Spice or Pumpkin Spice or to taste






Approximate Nutrition Facts per Serving

Makes about three servings.

Calories 300

Protein 27

Carbs 12

Fat 2


We Change Lives August 20, 2013

August 20, 2013

Motivated one on one client

“I bought size 12 jeans for the first time in years!  Plus I am down 60 lbs since the first of the year…a MONTH a head of my goal!”



August 19, 2013

Via good old snail mail

The most AWESOME thank you card from a member whose life is a changing!






August 15, 2013

Here at FitWorkz

My daughter was given a Tshirt for her sport.  It was skin tight.  Last night she said look mom, she was wearing the shirt.


August 13, 2013

Retired one on one personal training client

“I just had my best doctor’s appointment results in 4 years!”

CAUTION! FitWorkz is Changing Lives, In the Words of those Changed!

July 31, 2013

Via Facebook

“I bought some scrubs and the tops are large instead of xxl and large for the pants. I’ve NEVER worn large scrubs!!”

Congrats you do now!  Her secret FitWorkz + Eat by Color!


July 31, 2013

At the front counter


“I really like Evolution Training.  I did not think I handle the training.  But I can.  The best part is I have not run in years because my knees would hurt.  My knees don’t hurt and I am running again.  Even better my son and I did the Muddy Buddy in Gilberts…at 58 I was shocked that I could climb cargo nets and event did a rope climb, plush we finished the race!”

-Life is more fun when we participate!  Her secret Evolution Training!


July 29, 2013

Via Facebook

“So far I’ve left 14 lbs at the gym in less than a month so far.  Or 1 – 14# bowling ball lol”

-This is from a self employed tradesmen that has been framing houses 8-10 hour per day. His secret Evolution Training!


July 27, 2013

Via Facebook

“Just bought my FIRST EVER bikini!! to some that might not be a big deal but for me it equals success for all of my had work!”

-This is the second time we have had a woman accomplish this!  Congrats!!!  Her secret FitWorkz + Eat by Color + Small Group Training


July 25, 2013

1:1 personal training client

I wore a pair of pants that have not fit in YEARS to my interview…and got the job, not just any job, my dream job!

-Client is down over 40 lbs and MANY dress/pant sizes!


July 10, 2013

Via facebook message

Just left a doc appt with my pulmonologist which I normally dread. He makes comments about weight all the time. But today I went in there knowing he couldn’t make a comment….instead of saying “you’re too nice and pretty to be heavy” he said “too bad you aren’t single”!!!! Can’t wait for measurements tomorrow.


Btw….no more advair (steroid and bronchodilator) lung function was 106% !!!!! The best I’ve ever had.