FitWorkz 24 Hour Gym May 2018

FitWorkz 24 Hour Gym May 2018

The FitWorkz counter will NOT be staffed on Memorial Day May 28, 2018. Memorial Day will be like any other non staffed time of day.

Looking for a GREAT Lower body exercise? Check out the Barbell Lunge.

Great Grilling Idea? Check out this Awesome Recipe!

Do you need a kick start before Summer is REALL here? Check out our 21 Day Training Challenge.

Summer Programs for Athletes!

Total Youth Conditioning (Age 4-10)

Physical Education meets Speed and Agility

8 Weeks ONLY $99 ($40 savings) until June 1, 2018.

Athletic Republic Speed and Agility (Age 15 and Under)

8 Weeks ONLY $159 ($50 savings) until June 1, 2018.

Varsity Speed and Agility (Age 16-College)

How to do the Barbell Lunge

How to do the Barbell Lunge

How to do the Barbell Lunge

Link

Description: Position barbell on back of shoulders and remove from weight rack. Step forward with one foot landing on heel then forefoot, lower body by flexing knee and hip without allowing knee to bend past the foot. Return to original position by forcibly extending hip and knee, then repeat on opposite leg.

Primary Muscle: Gluteus Maximus, Quadriceps

Secondary Muscles: Hamstrings, Gluteus Medius

This is an excerpt from Exercise Galore: The Beginners Guide to Weight Lifting

Binkowski, Raymond M.. Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 414-419). Ergoteknix Incorporated. Kindle Edition.

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @TheProjectStrong @FitWorkzDeKalb

#EatbyColor #TheProjectStrong #FitWorkzDeKalb

High Fiber Italian Chicken Panini Recipe

High Fiber Italian Chicken Panini Recipe

High Fiber Italian Chicken Panini Recipe

 

 

Ingredients:

High Fiber Wrap

Left Over Grilled or Baked Chicken Breast

Mozzarella Cheese

Spaghetti Sauce

Butter

Slice or shred the chicken breast. Put 1 tablespoon of butter in a large skillet or frying pan. Once the butter has melted add the wrap. Let the wrap heat then flip. Add shredded chicken, mozzarella and sauce. Now add sauce and cheese to your liking and in line with your goals.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

 

Low Carb Rice Free Asian Recipe

Low Carb Rice Free Asian Recipe

Low Carb Rice Free Asian Recipe

 

 

Ingredients:

Riced Cauliflower

Chicken Breast

Peas

Shredded Carrots

Soy Sauce

You can make a variety of your favorite Asian cuisine with out the rice by using riced cauliflower. Check the frozen section of the store and get some riced cauliflower. Cook them per the package. You could also start with fresh cauliflower and make your own. Bake or grill your chicken breast. You could also use left over chicken breast. Heat peas and carrots then combine with the riced cauliflower. Top with chicken and your favorite soy sauce.

exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb @TheProjectSTRONG #FitWorkzDeKalb #EatbyColor 

 

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

Simple Life, A Minimalist Approach to Training and Exercise

Most people don’t have much time to do anything. No thanks to technology, which is supposed to make life easier. Instead it allows more stuff to be piled on to an already overflowing plate. As the owner FitWorkz of a 24 hour commercial gym and hybrid training center, I can tell you that MOST have only 8-10 times per month to exercise.

 

That means you can forget the 6-day per week bodybuilding Joe Meathead approach to training. Your schedule simply does not allow for it. It also means that you need a programming that can be done in a short amount of time a few times a week that will still produce results. Results in terms of maintained or improved health and quality of life.

 

At FitWorkz we offer functional training that fits bill. This type of training 2-3 times per week gets the job done. In the field results from members and clients proves it. But what if you can’t get to the gym regularly because of work or family commitments?

 

Enter the simple life, minimalist approach to exercise and training and exercise that you can do at home.

 

You need a few pieces of equipment. Check out craigslist, eBay, Facebook market place, varage sale… you get the idea. All you need are a few dumbbells or even one barbell with a few plates. You are not looking for an entire gym. Look for deals! There are plenty of people looking to sell equipment for cheap and some happy to let you have it as long as you come pick it up.

 

 

Here is a program similar to the one I did today.

 

Pullup (do them off the rafters, a beam,

Dumbbell Goblet Squat

Dumbbell Squat Press

Dumbbell Incline Row

Dumbbell Deadlift

Dumbbell Hang Clean

Med Ball Slam

Dumbbell Heavy Carry

Plank to Pushup Position

Rest 30 Seconds

 

Do six rounds or giant sets or circuits or whatever vernacular is the norm where you are.

 

First Round

6 Reps

Second Round

5 Reps

Third Round

4 Reps

Fourth Round

3 Reps

Fifth Round

2 Reps

Sixth Round

1 Rep

 

This will take all of 20-30 minutes. If not less!

 

FitWorkz is the largest 24-hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettle bells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #TheProjectStrong

 

 

 

 

 

 

How to Do the Back Cable Rope Pulldown a great exercise to train the back.

Cable Rope Pulldown

Short Link: http://bit.ly/1JMTtQZ

How to Do the Back Cable Rope Pulldown a great exercise to train the back.

Description: Attach small bar or rope (pictured) to the high-pulley position on cable cross machine. Start by gripping the bar with palms down, extend arms completely, then slowly return to starting position.

Primary Muscles: Latissimus Dorsi, Serratus Anterior

Secondary Muscles: Teres Major, Triceps
 

Excerpt From:

The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 371-375)

Binkowski, Raymond M.. Exercise Galore: The Beginners Guide to Weight Training Over 100 Exercises (Kindle Locations 371-375).

Ergoteknix Incorporated. Kindle Edition. All rights reserved.

The Project Strong a community of strong people motivating others to get and stay strong. What is your strong? We want your story! ray@theprojectstrong.com

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #ProudlyDeKalb #TheProjectStrong

The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

The Project Strong

The Project Strong * A Community of Strong People Sharing Their Stories and Motivating Others to Get Stronger.

One of the fastest ways to be successful at anything is to model and copy those that are already successful. No reason to re invent the wheel or make the same mistakes others have. The Project Strong is a community of Strong People Sharing their Storires. Why? To help

So what is your story?

How are you Stronger in daily activities because of a healthy lifestyle?

Speaking of lifestyle what is your plan? Training, Nutrition, Etc….

We would love to share you story.

Email us and we will share it.

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutritional is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color.

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,300 videos on nutrition, exercise, motivation and more!

@EatbyColor @FitWorkzDeKalb #FitWorkzDeKalb #EatbyColor #theProjectSTRONG TheProtjectStrong.com

Eat whatever you want and lose weight, you can too!

Eat whatever you want and lose weight, you can too! The secret to long term weight management lies in eating what you want.

 

 

Would you like to eat whatever you want a lose weight?

 

How easy would it be to eat the foods you enjoy with out having to count calories, macros or points?

 

All of us would like to be able to eat the foods we love and not have to count anything. The good news is that you can.

 

Weightloss is more about managing calories then anything else. The spend more energy (calories) then you consume and you will lose weight. Of course the opposite is true too.

 

As long as you are eating plenty of vegetables, proteins and fats… you are likely to not over eat. So many cut, eliminate and tell themselves they can have the foods they like and the result is the following.

 

The more you say I can’t, I am not allowed, not on my diet the more you want those foods.

 

Even worse many end up eating what is on their “diet” and then having what they want on top of it.

 

Ironically if you look at those successful with long term weightloss and weight management… they tend to eat what they want and don’t count macros, calories or points.

 

Is the secret to their success really the fact that they eat what they want, YES! They just do not over eat.  This is why Eat by Color has worked so well for so many.  No counting anything, not dieting and being able to eat what you want.

 

 

 

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

 

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns. 

Incredibly useful links for information to help you reach your goals!

Incredibly useful links for information to help you reach your goals!

Incredibly useful links for information to help you reach your goals.

Below is a list of links to help you reach your goals faster.  This list of incredibly useful links for information to help you reach your goals contains simple tips and tricks we have learned over the last 17 years helping people.  On the facebook, pinterest, and instagram pages you will find exercises, motivational success stories from people just like you and recipes.  On the youtube channel over 1600 videos covering nutrition, recipes, training, how to and more.  Amazon has all three of our book titles and print and for Kindle and there will be more added later this year.  Finally take us with you on the go with our Get Fit and Live Healthy Podcasts free on iTunes.

 

 

 

Find us on Facebook for Recipes, Motivation, Workouts and More!

 

Recipes, Motivation and Success Tips!

 

 

 

About 400 video podcasts so you can take us with you on the go!

 

 

 

Link to Our Author pages to get our books in print or on Kindle!

 

1600 Videos!

 

 

 

Recipes, motivation and tips!

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

 

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

 

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

 

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

 

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 

 

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns. 

 

How to Functional Training Program, Better Results in Less Time!

How to Functional Training Program, Better Results in Less Time!

How to Functional Training Program, Better Results in Less Time!

 

Functional training allows you to spend less time in the gym. Most of our clients find even though they are spending less time in the gym, they are getting better results with functional training. Spend less time and get better results with functional training.

Not sure what functional training is, looking for some new exercises or maybe you are just plain bored in the gym.

Here is a FREE how to functional training program… right out of our training protocols at FitWorkz.

 

Strength training: 3 ROUNDS 1min on/ 30 sec off

Landmine windshield wipers

Suspension push ups

KB lunge pass

Weight plate front raise

KB overhead squat

Push the sled

Single leg slider leg curl

Bent over DB row w/ hand on box (switch at 30)

Suspension bicep curl

Metabolics: 1 min on/ 30 sec off

Lunge Jumps

Inch worms

Plank to push-up

Mountain climber (opposite Knee to opposite elbow)

Supermans

FitWorkz is the largest 24 hour training facility in DeKalb. FitWorkz offers 15,000 of exercise equipment and space. There is never a wait for equipment and plenty of parking. Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices. There is no counting calories, points, macros or anything else with Eat by Color. Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less. Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb #EatbyColor FitWorkz.com EatbyColor.com

 
Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.