We Change Lives at FitWorkz.
45 Minutes ago Henry received the ultimate THANK YOU from a client. There is no greater form of gratitude then when an active duty or retired service man or woman says thank you with a medal or ribbon they earned serving our country.
David is a retired 62N Engineer from the U.S. Army and has been training with Henry for a few months. Today David came in with the Army Commendation Medal AND Physical Fitness Excellence patch (can only be earned by perfect on the Army PT test.) For those not familiar with the Army Commendation Medal it is a step below the Bronze Star.
Below is a picture of Henry and David with the medal and patch, close up of the medal and patch, and Shredded David’s abs. Great job Henry! David thanks for the opportunity to work with you. Keep up the great work!
In April we made some significant changes at FitWorkz. Group fitness classes were eliminated and replaced with group personal training. Change of any type is uncomfortable and met with resistance. This change was no different, but WORTH IT!
How so? How about three ladies that had done Body Pump for years…with out losing an ounce or an inch…reporting they are down 11 lbs, 14 lbs, and 17 lbs respectively. RESULTS are why we made the change.
So what is being done in our training? Things not found in other facilities. Functional training using TRX, kettlebells, a Rogue Rack system, plyometrics and more. Functional training allows us to help people get the best results as quickly as possible.
Below are a video demonstrating a great functional exercise the TRX Glider Lunge.
First here are some comments and feedback we have been getting.
May 15, 2013
Judy made my day today. She thought I was younger than I am. That always makes a person
feel good. Thanks for getting me on track. I really like coming to the gym.
May 15, 2013
From the front counter
Conversation with Two Unlimited Small Group Trainees…it has been a month and I am down 12 lbs and I am down 10 lbs!
May 14, 2013
In the last month I am down a full size in scrubs, I bought a dress off the rack for a wedding and it FIT for the first time ever!!! I just got rid of ALL of my jeans except one pair because none of them fit anymore they are all too big!
May 10, 2013
1:1 Training and Eat by Color Client
“I have cheek bones again!!!” My clothes are fitting better! Which is no surprise because she is DOWN 7 lbs of fat in a month!
May 9, 2013
And, for what it’s worth….and it’s worth a lot to me 😀 it’s awesome to hear your husband of 10 years tell you how awesome you look and that he is excited to see how far I can push myself. It’s also kind of awesome to have your sister’s call you a bitch because of how different I look 🙂 Sibling rivalry at it’s finest!
Thank you for all of your help, critiquing, and support. It really has made a difference in a short amount of time! Thank you for helping me start a new way of life!
May 4, 2013
I am down 18 lbs in 5 weeks…
He is down 22 lbs of fat in 2 months. She is down 13 lbs of fat in two months. Their secret?
Evolution Team training and Eat by Color!
May 3, 2013
I have gained 12 lbs of muscle and have more energy and am always in a better mood!
“My food is not perfect but I am working with Rose consistently. I feel better. This last week I had 12 inches of water in my basement and managed to get it cleaned up by myself, something I could not have done a year ago. I was not even sore after cleaning up the water.”
April 21, 2013
I’ve never gone out and ran four miles after a long winter of not running outside. It felt good. I’ve had a goal of running at 9.0 on interval runs on the treadmill when I train with Henry. Yesterday I finally did it twice for a minute each! I told him I wouldn’t be able to do it and he said, “yes you will”. He was right.
Sent from my Verizon Wireless BlackBerry
April 12, 2013
5 Weeks, 1:1 training with Rose at FitWorkz, “Eat by Color” and down 8 lbs of fat!
April 11, 2013
11 lbs of fat lost in two months…not bad!
April 11, 2013
I am off BP meds due to healthier food choices and working out… your book has helped, thanks! (I had been on that RX for 7 yrs!)
April 11, 2013
“Check this out I have not been able to fit in these pants for two years! They fit!”
***Comments at monthly check in by Dave who has lost 29.5 lbs in two months with FitWorkz’ Evolution Team Training and “Eat by Color.”
April 10, 2013
“I just want you to know your book inspired me. I am changing my life. I have an identical twin sister that is in need a of kidney. I am a match and candidate but up until now I was NOT healthy enough to donate one of mine to her. Thanks to FitWorkz and “Eat by Color” I am healthy enough to do so.”
***Amazing comment from a client/member this morning…she has also lost just under 10 lbs of fat in the last month and a half. FitWorkz-“We Change Lives!”
April 8, 2013
I am now a size 2!
March 25, 2013
Well I did it, I beat it. I am cancer free.
March 25, 2013
I just got back from an 11 day trip to Isreal. I am glad I worked with Henry before I left. With all of the walking on the hills and cobblestone roads my ankle which is fused never would have made it. Neither would my knees. If I did not train with Henry specifically, the calve raises and step ups. The miles of walking also allowed me to enjoy the smorgasbord of food from around the world without gaining a pound. Thanks Henry and FitWorkz!
March 13, 2013
I knew you might like to hear about this. I went looking for a dress for Easter Sunday yesterday. I actually had to buy a smaller size! The dress that fit was two sizes smaller than I wore before I started working out with Henry and eating by color. The most noticeable difference in the way the dress fit was that my hips are definitely slimmer. I only mention this because I know this is a very difficult area for women to slim down. This has been especially true for me!
Thank you, Ray, Henry, and Rose for your help,
March 12, 2013
Last week I ran and jumped for the first time in many years, this week I bought pants in the “misses” department instead of the “plus” size area and it felt fantastic! Due to fibromyalgia I never imagined I’d be able to do these things again. Thanks to Ray and the FitWorkz team I AM! Schedule you FREE consult with Ray to find out how FitWorkz can help you too. Share this with your friends, members or not. Helping someone get their life back is the greatest gift you can give!
Early March 2013
Just wanted to say Thank you for this book! It has taught me what kinds of food to eat to help aid in my weight loss and what kind of foods to stay away from, but the biggest success of this book for me was how it taught me that weight training is a huge part of changing your body and I am Loving all the changes I have seen in just the two months I have been doing what Eat By Color has taught me! I’m down 21.3 lbs and still going strong!!
FitWorkz…We Change Lives!
We were the first club in town almost 35 years ago and we were the first to offer group exercise (The Wright Athletic Club), a women’s only club (Body Works) and NOW we have been the first to embrace functional fitness and other newer cutting edge methods to help you reach your personal fitness goals. Yes, you can be the oldest and still LEAD the way IN the FITNESS business.
Many clubs in the area have come and gone. Most of these clubs have failed because they forgot that this business is not just about selling memberships. It is not about cramming as many people into one club as possible, it is about people and results. Our goal has always been to support you and to provide a place to escape to for an hour while working on your personal fitness.
We have THRIVED for so many years because we value our members, and we are extremely grateful to the community for their continued support. If you haven’t been to FitWorkz lately, or have never tried us, please consider our risk free trial membership.
We invite you to try our club for a 30 day trial for ONLY $9 (a $269 value). This includes group training and unlimited personal coaching as well. That’s right, you can have a personal coach supervising your exercise every time you walk in the door. With a coach you always have the help you need to reach your goals.
Why the trial membership? Simple. Talk is cheap. There is a difference in fitness. We want the chance to show you we care about you, your goals and your results. We want you to experience the FitWorkz difference. Most importantly, we want the chance to Change Your Life!
Try us for 30 days and give us a chance to earn your business. If we don’t earn your business we part as friends. If you have been a past member, please come see what’s new and visit with some old friends. If you’re new to fitness, come get started at a place that will patiently help you get started with something you know you need in your life but maybe have never found someone to help you get going.
We do things different at FitWorkz. Our goal is to maximize your results. We know your time is valuable. The approach to maximizing your results as quickly as possible means using exercises you have never done or possibly even seen.
Here is the Two Arm Kettlebell Over Head Squat Press. What does it work? Oh about everything. No kidding. Core, glutes, hamstrings, shoulders, you get the idea.
If you missed our last functional training video you can check it out here. Better results faster. We Change Lives!
My Story, My Challenges, What I’ve Done to Fix It!
My life changed about 20 years ago. I was managing a salon and working about 60 hours a week in a relatively high stress environment when I literally crashed. After about a week, the doctors determined I had Chronic Fatigue Syndrome (aka Epstein Barr Virus). At 22, I really had no idea what this meant or how it would affect the rest of my life. I kept up my active lifestyle, continued playing volleyball, and became more and more exhausted. A car accident 5 years later triggered the onset of Fibromyalgia. Back then this diagnosis was something new. Very few people had heard of it, many doctors didn’t or wouldn’t even acknowledge it. Many women were told they were just depressed…..here’s a pill. I was lucky to have a reflexologist at work suggest I look into it, gave me her doctors number and was diagnosed quickly after MS and rheumatoid arthritis were ruled out. She was the first of many people who have been put in my path over the years who pointed me in the right direction.
At first I felt lucky to finally know why I was having all of this pain which had now spread from my neck and back to my fingers, elbows, knees and feet. Soon the reality of exactly what I was dealing with set in. I was forced to give up volleyball and my favorite past time of shopping was greatly curtailed. I would go to work, come home, and hit the couch. Usually with take out as I felt too horrible to stand up and prepare food. I wish I could blame the beginning of my weight gain completely on the fibro, but I have to admit I made poor choices. I had never had good eating habits, but my active lifestyle had previously kept the pounds at bay. While I do believe I went through some depression during this time, my life was not completely horrible. I met the man of my dreams and married him in 2000. We bought the salon I had been managing for 5 years and I was now a business owner at the age of 29. I went through a support group and spent a lot of time in online chatrooms trying to get information of which there was little.
At first these outlets were helpful as I needed to know there were others who understood the feeling of looking fine on the outside, but being in so much pain. After awhile though they became depressing. I had started swimming everyday and was thrilled to let my new internet friends know when I did my first mile! Instead of “good for you!”, I was attacked. They actually said there was no way I had fibromyalgia if I could do that and one even told me I should stay out of that chat until I saw another doctor to get the diagnosis confirmed. I was no longer welcome. Really? So much for support! I quickly realized this was a group on people who would rather sit around and complain than do something about it. I was too young to take “there is no cure, you’re stuck in pain forever” to heart, so I kept on going.
The years went by, many doctors were visited for a variety of different issues (get into those next time). Most doctors continued to roll their eyes at the mention of fibromyalgia. Those who acknowledged it only wanted to slap me with another prescription or pain medication. I managed it on my own by changing my lifestyle and learning and ACCEPTING my limitations. No easy task, but at some point you realize the dishes will still be there in the morning. If you are hurting that bad, sit down. Fibromyalgia is a nasty, painful disease. The good news, it can be helped without prescription drugs!
HOW I ARRIVED AT A MUCH BETTER PLACE:
There is only one answer: diet. You have to change what you are putting into your body. Again I had different people placed right in front of me, and at the right time, to drill this concept into my stubborn head. This included a Mom at a playground we never go to who was here visiting from Washington State. I heard her talking about having CFS and fibro and how practicing a gluten free lifestyle gave her a life back. I immediately barged in on the conversation and started asking questions. I then went home and began Googling and posting on FaceBook asking for recipe’s and help from my friends. Use you resources. When someone has information that will help you, they are usually eager to share it. This is one of the many reasons I love FitWorkz. Ray Binkowski, the owner and author of Eat By Color has been right where I am today. He understands every aspect of this process. It’s him on the cover holding his then too small pants!) I now practice an 80-90%gluten free diet, limited dairy and as fresh as possible. If this junk food junkie can do it, anyone can. Once you feel the difference, you won’t want to go back to your old ways.
Another just as important guidline is GET RID OF THE CHEMICALS. Artificial sweeteners, gone. Switch to Stevia. No more pre-packaged meals full of preservatives and junk. Stay away from soda and all the chemicals it contains. Fat Free anything is loaded with artificial garbage that your body was not meant to process. Your car was meant to run on chemicals, your body is not. My kindergartner said it best. It’s either a go food or a slow food. It’s not rocket science, it’s a commitment. You have to make the decision to have a better, healthier, life with less pain. How am I able to exercise with fibro? I follow these guidelines along with the beginning workout in Eat By Color slightly modified for my needs. I’m not perfect, but so much better. For my friends with fibro, if you are in so much pain that exercise is the last thing you think you can ever do, I beg you, try Eat By Color for 2 weeks. Even just 1. I guarantee in just a few days you will notice a difference in your pain and energy levels. Once we accomplish that, we can start talking about getting you in to FitWorkz and get you moving again!
For everyone else, it is just a matter of doing it. Set a realistic goal, and go for it! Make a list of all the reasons your plans failed in the past, and find a solution. Ray Binkowski, owner of FitWorkz and author of Eat By Color, highly recommends hiring a personal trainer. If you have scheduled time with someone, and paid for that time, you are so much more likely to keep that appointment. Many times we get distracted by life and our workouts fall by the wayside. Keep your appointments. You also need to begin a nutrition program that supports your new workout routine as well. Eat By Color promotes a protein rich diet which helps to build lean muscle and a better metabolism. Consuming a protein shake after a workout, along with drinking plenty of water also helps control muscle soreness. Always a good thing when you are first getting back in the swing of things.
Next step, pick up the phone and schedule a complimentary consultation with Ray (815-756-1188). This is free, you do not need to be a FitWorkz member to take advantage of this. Ray will go through your goals with you and let you know what we have here at FitWorkz to help you get there. I’ve have so many people tell me “I already eat healthy”. Guess what, so was I, BUT I was not eating foods condusive to weightloss. Therefore, I was not losing weight. This is an incredible resource, USE IT!
Now, take some time and write down every excuse you can think of why you can’t eat fresh or get to FitWorkz. Please put them in the comments below and I WILL have a solution for you. Believe me I have used all of them in the past and at some point someone has called me out on everything! If you want it, you can have it. If you are having trouble finding a way, I will help you. Remember, we are in this together. Please feel free to e-mail me anytime with questions or comments at ann@FitWorkz.com.
MY PROGRESS: 7 weeks into Eat By Color and I feel fantastic! As of yesterday, I am down 9 pounds. While that may not seem like much, it is ALL BODY FAT! I am fitting into clothes I couldn’t a few weeks ago. Just yesterday we re-tested my body fat after 4 weeks. My scale was up 2 pounds, my body fat DROPPED 26 POINTS! Once again, lesson learned-stay off the scale, it is not always your friend! My new goal is not going to be measured in pounds, but in body fat points lost. I have been very honest when it comes to sticking to the Eat By Color plan, but I know there are a few things I can do even better. I’m shooting for the same number in March. My hard work is starting to really payoff and people are starting to comment on my weightloss. I’m lovin it!
MOTIVATION TIP: If you have not already “liked” the FitWorkz FaceBook Page, DO IT! We are always posting exercise videos, recipes, motivational quotes, and best of all TESTIMONIALS. Reading about real people getting real results will inspire you too!
Until next time,
P.S. My review of Evolution Training coming up in just a few days………..
February 26, 2013
Just wanted to say Thank you for this book! It has taught me what kinds of food to eat to help aid in my weight loss and what kind of foods to stay away from, but the biggest success of this book for me was how it taught me that weight training is a huge part of changing your body and I am Loving my Body Pump class and loving more all the changes I have seen in just the two months I have been doing what Eat By Color has taught me! I’m down 21.3 lbs and still going strong!!
February 25, 2013
The dress I wore to the event on Saturday night I had purchased in the fall.
It was loose on me. This is a good thing. I will have to remember to double check any wardrobe
items before I need to wear them. I could actually be stuck with nothing to wear.
February 24, 2012
So one of our members bought some training for her husband. Last week he ran a mile training with Henry. Today she shared that since working with Henry her husband’s triglycerides have been cut in half…from exercise!
February 24, 2012
Feelin good. Energy level way up. Definite improvement in the mid section. Was at the first hole on the belt. Now on the second hole. When going out to a restaurant having shrimp, rice, salmon, spinach and ice water. (never would have predicted that!) Thanks to Rose for pushing me(even though I don’t like it when she does) LOL!!”**
February 20, 2013
Yesterday Jim E. ran a mile non stop for the first time in, well no one is sure. But he did it at a 10 minute mile pace. Great job Henry for helping Jim get there. Jim keep it up! We Change Lives!
February 12, 2013
GE Lunch and Learn with Tony Dominic! Tony has lost 50lbs and 5 pants sizes with FitWorkz and Eat by Color! Plus he shared before the presentation today that his doctor has been lowering his diabetes medication…and the no diabetes medicine light just may be flickering at the end of the tunnel! Great job Tony and Cody, Cameron, Henry and the rest of the FitWorkz staff that have helped him along!
February 4, 2013
Attached is my food log for last week. I will see you at 2:30 today. I actually wore a pair of dress pants this weekend that I could not even begin to button this fall! That had never happened to me in my life until then. It’s still weird to me how my weight hasn’t changed much but my clothes fit so differently. I just need to think differently.
January 29, 2013
First of all, thanks for all the emails…it keeps me motivated.
I have been going to Fitworkz for about a year now. I started with your EBC challenge last February. Amazing and simple! I’ve lost nearly 40 lbs and have gone from size 14 to size 6 or 8. I am a breast cancer survivor and have an under active thyroid…so I’ve got a few meds that I take and this program is really working for me! My husband was inspired last year with my results and now we have the whole family being healthier and we run 5k/10k’s as a family in the warmer months!
How’s that for feedback? I’m not a good “sharer” and I don’t do Facebook.
January 28, 2013
Still struggling with your weight doing lots of cardio and counting calories or points? FitWorkz member Larry got off that merry go round check this out***What is best? (1) Being able to buy a Large shirt instead of XL for the first time in years (Larry just did) (2) Having your doc say everything is perfect and you just added years onto your life (Larry’s Doc just told him that) or (3) Approaching they weight you were 38 years ago when you got married like Larry is right now (7 more pounds and you are there Larry!!!)***
January 25, 2013
“1 month since I started my crazy journey to loose weight and get in better shape and I am also happy to report that I am down 14.6 pounds so far :D”
January 22, 2013
“Hello Ray, Here is my last food log. I should tell you that I wore a dress to Church last Sunday and unless the dry cleaners enlarged it, it was quit big on me. My husband went ahead of me to Church because we had guests at the house and he said when I walked into Church he wasn’t quite sure it was me. I guess we will see if there are any changes for sure on next meeting with you. See you at the gym. ” Nothing short of AWESOME!
January 21, 2013
Another “Eat by Color” follower down 16 lbs since the first of the year…and he is NOT counting calories or points eatbycolor.com! Roger has done awesome training with Rose and following Eat by Color!
UPDATE: You are almost correct Ray! But as of this morning it’s 20a lbs! !!! Can’t wait for my next workout with Rose! !!!!!! **One time I LOVE being wrong!**
We would like to help you on your path to fitness.
Your time is valuable and we want to help you reach your goals as fast as possible. Much of what we do here at FitWorkz, as far as training goes, is not done at other facilities.
Here is a taste…via a great functional training exercise the Kettlebell Row.
This works everything. Quads, glutes, hamstrings, core, and will get your heart rate going. It is a great exercise to build balance, stability, and strength that will transfer right over to everyday life.
Your FUNCTIONAL FitWorkz Family!
Goal #1 Accomplished!
I have to be the happiest I have been in a very long time today! I did it! I set a goal, and I made it! My first “mini goal” on my way to losing 100 pounds, was to wear this shirt I had bought at Christmas time by January 31st. I’m one week late and I really don’t care! I still did it! (For the record, I could have worn it last week with a body shaper, but that’s cheating!) The store did not have my size, so I grabbed a size smaller. Just two weeks ago I tried it on to see how I was doing. I was horrified! It was tighter than I remembered and I looked like a stuffed sausage. Time to get serious.
I had already been following the Eat by Color nutrition plan and workouts since January 3rd. I was “OK” with my progress, but felt it just wasn’t quite enough. So what could I do to give myself that little extra? I took some time to analyze what I’ve been doing, and thought about some tips my FitWorkz guru’s have told me that maybe I was a little slow on implementing! Here are just a few of the tips from the best trainers in DeKalb that I feel took me from being “OK” with my results, to being one really happy camper:
FROM RAY: “Stop obsessing over your scale and focus on how your clothes are fitting.” Yes, I am (was) an everyday weigher…no more. I will still be checking in with my scale once a week, but that is it. I was so distracted by whether or not I was up or down a pound, I wasn’t celebrating the fact my pants were falling down. Who cares if your scale seems to say you are failing. It’s just a number. Enjoy your successes. It feels great when things start getting too big for your new body. The added bonus of celebrating with a shopping spree (instead of a burger) is huge motivation!
FROM HENRY: “Eat breakfast within 15 minutes of waking up.” This totally made sense to me, but I was so busy getting everyone else’s lunches and backpacks ready (and screwing around on FaceBookJ ), I wasn’t eating myself until after 9:00am. I made my breakfast a priority. Taking this step made the rest of my snacks and meals feel more manageable. I haven’t felt like I was running behind with my food all day.
FROM ROSE: “Focus on what muscles you are using during each exercise.” Not as simple as it sounds, it does take FOCUS. I have had one trainer/client work out with Rose and I hadn’t had that type of intensity in a workout since. What I realized was that during my “me time”, while I should be focused on what I was doing for me, my mind was wondering off to what was for dinner or would I be late picking my son. Once again, I re-grouped and made my time for me a priority. I quit worrying about whether or not I would get everything done before I had to leave. If I didn’t finish here, I finished at home, or the next day. The bottom line is, I made the most of the time I did have by focusing on each muscle and the intensity of my workouts increased.
FROM ME: If you haven’t done so already, schedule a consultation with Ray to see how FitWorkz can help you reach your goals too. He measured my body fat 2 weeks ago and scheduled an appointment in 4 weeks to do it again. Having that accountability factor is HUGE! (Especially when it’s your boss!) When you are working with a trainer, they hold you accountable. You are scheduling their time and paying for it so you show up. For me, I have many people here helping me in different ways. I owe it to them to show up. And, I owe it to me too!
A ginormous thanks to everyone here at FitWorkz and to all of you for your encouragement. This is a long road, but traveling with others makes it an enjoyable one. I’m glad I didn’t give up after 2 weeks like I usually do, I’m glad I quit stressing over numbers, but most of all, I’m jumping up and down and smiling like a crazy lady because I’m wearing my new shirt!!!
Until next time,
Every great once and a while I get a surprise out of nowhere.
That is what happened with Tom. I know him, his wife, and kids. Have for some time. A post showed up on Facebook from Tom, he was following “Eat by Color” and was killing it losing weight. I had no idea he was following the “Eat by Color” system from my book!
Here is the post I saw on December 12, 2012 on Tom’s page
“My bathroom scale reads to the 10th and said 201.8 today. That’s -38.2 since Sept.7th. 11.8 more (New Goal) Thanks to EAT BY COLOR. p.s. I was not compensated in any way to say that. A new lifestyle (with certain allowances when I reach 190) Yay me.”
Fast forward to Tuesday of this week. Tom showed up to see me at FitWorkz…I was walking up to the front counter with a client and stated “wow you look like a new person!” when I saw him!
Enough of my rambling here are his before and after pics.
Tom at 240 lbs *40 inch waist*
Tom at 199 *35 inch waist*
In his words
“I went from a “fooling myself” 38 to a 35 inch waist. Fooling because I really did not fit into the 38’s but if I wore them low enough on my waist I could squeeze in, reality was a size 40 actually fit.”
“As a coach I used to spend a lot of time standing on one place yelling. I now do double sessions and actively participate with the athletes in each activity. It is clear they have a new respect for me as I am asking them to do something that I am alongside them doing.” ***Hey Tom way to STEP UP big time as a leader and join the team on the field in the drills at practice. Parents, want to your kids to develop a healthy lifestyle or better eating habits? Lead from the field just like Tom!-Ray***
“I now look in the mirror and can smile or grunt with a sense of satisfaction, before that was just the a depressing start to the day.”
On plans for the future…
“I don’t plan to change much. Just continue to cement my changes into a permanent lifestyle.”
On “Eat by Color”
“Eat by Color” clicked for me. The book didn’t insult my intelligence, it simplified a lot of what I already knew. I particularly liked the restaurant guide. Understanding why diets fail and knowing that I could actually eat and not starve my way to a better body was the sell.
Are you ready to change? Yes, I want to change and change NOW!
Seriously? What are you waiting for? Please don’t tell me you are going to go the counting calories/points and doing lots of calories route! Counting calories and doing cardio DOES NOT Work!