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!
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. 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 109 (1 billion or 10 billion). The products do have a shelf life and MUST be refrigerated, check both.
Try using both Pre (Yogurt) and Pro-Biotics (from health food store):
Pre-Biotics + Pro-Biotics = Synbiotics
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 FitWorkz.com and Ergoteknix Inc. No part may be reproduced with out expressed, written permission and consent of FitWorkz.com or Ergoteknix Inc.
I blogged about this last week and am going to do it again. Before I get started I want to share a few things I received by email. I get these emails almost EVERY DAY from people just like you that are actually making GREAT progress!
My name is Ann Cheladyn, I am the Administrator for FitWorkz, and I am just like you. I’ve struggled with my weight and health for the past 10+ years, but 2013 will be different because I now have the power of FitWorkz behind me!
This is me now, my “before picture”. I’m not happy about it, and I don’t like looking at it. I’m sure many of you have one of these floating around as well, if you haven’t already destroyed it! It’s time to crush that fear of cameras, get healthy, and lose this weight once and for all. We can do it together! Join me on my blog @FitWorkz.com to hear my story, follow my progress and learn how I’m getting the weight off. This will be a forum for all of us to support each other, share successes and struggles, learn some training tips, and have some fun while we shed the pounds, lose inches and improve our overall health in 2013. Come join me!
These are my “way before” pictures, back in the day when I was young, healthy, strong and an athlete. In my mind this is still me, but my body tells another story. These pictures were taken before the diagnosis of Chronic Fatigue Syndrome and Fibromyalgia, before the responsibilities of adulthood and family, and before the years of compounding health issues. During the past 12 years I have dealt with (along with the CFS and Fibro) ulcers, sinus surgery, infertility treatment (and all of the wonderful drugs that go with it), nine miscarriages, endometriosis, and was finally blessed with the miracle of having a child. To add to the fun, I owned a salon 28 miles away with 12 employees. All different ages, all female, a lot of drama, and a lot of stress!
I’m not throwing a pity party here, this was my reality. You don’t have time to get healthy? Been there. You’re dealing with chronic pain or health problems? I’ve definitely been there and still am. Like I said earlier, I AM JUST LIKE YOU! I get it. Life constantly throws obstacles in our way, but at some point in time we have a decision to make. Do we want these things to control us, or do we control them? AKA-ROCK BOTTOM. That moment came for me in the spring of 2012. (I’ll get more into that later in the blog). We will address these and other issues that have kept many of us from reaching our goals for way too long.
Why am I putting all of this out there? Because I have goals too and what gets written GETS DONE. And, what gets published in a public blog really gets done! I feel very fortunate to have found the right sources of help to get myself off of prescription drugs, get good guidance on nutrition, and to have become part of the team here at Fitworkz (you’ll get that story too!). I want to pay it forward by sharing what I’ve learned and what it has done for me with all of you. I want to hear from you with feedback, questions and suggestions on what you would like to hear about as well. I may not have all the answers, but together we will find them! Together, in 2013, we will take control of our health once and for all! That said, here are my goals for the next 12 months:
Goal 1: This shirt! I absolutely had to have it, but they did not have my size. I bought a size smaller, and I WILL wear this to work before 1/31/13
Goal 2: 20 pounds gone by my birthday, February 22nd
Goal 3: 60 pounds gone by my son’s birthday in June
Goal 4: (this is the Big Daddy!) 100 POUNDS GONE BY 12/31/13
I may not bring back the Big Hair from my glory days, but by utilizing the easy to follow Eat By Color guidelines for a healthy eating plan, and the pre-designed workout program (slightly modified for me), I WILL have that strong, athletic body once again! Follow my blog and we’ll be in this fight together. Let’s get it done. It won’t always be easy, it will be a lot of work, but having a support system is a huge advantage over tackling this on your own. You’ll also get rewarded with some special goodies throughout the year for taking part in this challenge. It starts with posting your goals! I look forward to hearing from all of you and getting to meet you in person at FitWorkz!
Want to get started now? Why wait for the next blog post? Through 2/7/13 FitWorkz is offering a 30 day Personal Training Experience for only $59.00. This is an incredible value for the support and information you will be getting! Also, starting at FitWorkz is only $19.99 as well. Check out the website for all the details. AND, here’s your first Blog Follower Special! Stop in and pick up a copy of Eat By Color written by Ray Binkowski, Owner of FitWorkz, and get $5.00 off! Eat By Color is an easy to follow approach to healthy eating. I just finished my first week and lost 4.2 pounds! (I even snuck in a visit to McDonalds, a bowl of ice cream, and some chicken nuggets) I am done with crazy, unsustainable fad diet plans. Eat By Color is definitely something I can adhere to for the rest of my life.
Until next time,
**You can also reach me at Ann@FitWorkz.com, I’d love to hear your stories too!
Are you trying to lose weight?
Did you set a 2013 resolution?
Start the new year off with a ton of motivation to lose weight?
Fit in a bikini on spring break.
Maybe you were or are fed up of being fed up with how you look and feel.
It does to me. I have seen tons of comments, statements, and questions on Facebook and other social media outlets.
The passion to change is awesome! So why are so many of you wasting it?
How so? I have seen a BUNCH of you posting how many calories you cut, meals skipped, calories burned doing cardio, double workouts, hours of cardio.
STOP!!! These things will NOT work. Change that if you have cut calories enough and done enough cardio you may squeeze your smaller self into that bikini but guess what…you will NOT have that sculpted, toned, lean look you want. Plus as a bonus you are likely to gain all that weight back and as a bonus a few extra pounds.
In less than the last three weeks I have heard the following from clients following “Eat by Color” and training at FitWorkz. Their statements are below click to see them tell you their story in their own words!
- I quit running, am eating more and losing inches, my legs are toning with out running.
- I have lost over 60 lbs and cut my cardio from 6 hours a week to about and hour a week.
- I was a runner for 10 years, and have cut it almost completely to nothing, I am eating more and working with Henry twice a week. I am down over a dress size.
- Not good enough? How about this one. I fit in a dress I have not worn in 20 years!
Guess what they are NOT doing
Cutting calories, doing hours of cardio or some other short term program that is a LONG term Failure! Read that again! And again! And again!