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93 Pounds Down but it So Much More then the Weight and Before and After Pictures!

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Brooke Dieringer

My story started February 2012, I was at a dance for our county 4-H and they took pictures; I saw myself in the picture and was disgusted with myself. That’s when I said, enough was enough. I was in a strength and conditioning class my senior year of high school and I started watching what I ate, counting calories like it was my job and I would run on my mom’s treadmill before school every morning. I was 220 pounds when I started. By the time I graduated, I weighed 170 pounds and I had dropped 7 pant sizes and 2 shirt sizes.

Through college, it was yo-yo dieting and trying every kind of exercise there was just to try and lose more weight. In 2014 I decided to join Anytime Fitness and hire a personal trainer where I learned more about strength training and started watching what I ate more closely; eating cleaner. In 2015 I decided that I wanted to do my first bodybuilding contest. I hired a coach and I thought it was normal for a prep to be miserable with super low calories, insane amounts of cardio and feeling tired and drained constantly.

After that contest experience I fired my coach and hired a new one that I thought would work better for me. I started a crazy long contest prep again fall of 2016 and by early 2017 I decided to call the prep off because I was consuming little to no carbs, doing 60 minutes of cardio 7 days a week and I was getting hurt. I was miserable and I decided then and there that I was never going to step on stage again.

In the fall of 2017, I ballooned back up to 170 pounds.  I was not happy. I remember meeting Nicole Goodno, my current coach.  She helped me create a healthy relationship with food by giving me just a set amount of macros. I finally learned how to properly count macros and I was able to fit the foods I truly enjoyed while not feeling guilty. While counting macros, I was doing CrossFit 5 times a week and feeling fantastic. December 31st, 2018, I pulled the trigger and decided to do another contest prep! I felt healthy, happy, I now have a great, healthy relationship with food.

My relationship with my fiance couldn’t be any healthier. I was eating halo top ice cream with cereal, French-toast, lasagna, tacos, burgers, and plenty of other great foods; proving that eating during a contest prep doesn’t have to be boring….same for those looking to lose pounds and inches.  I switched from doing CrossFit to more conventional bodybuilding lifts and still doing little to no cardio, which makes me happy!

93 pounds down but it’s not just about the weight and before and after pictures. I have a fantastic relationship with food, I am happy with my body, I am confident, and my mindset has changed a whole 360 degrees. I am learning how to take my favorite recipes that are more comfort food with a healthy spin on them. Once my fiance and I decide to have children, it will be easy for us to teach them how to be mindful when it comes to food. Our kids will know that eating fun foods is ok but that eating healthy like mom and dad is a good thing as well!

I am able to make this health and fitness journey not just into a hobby but a lifestyle that I will be able to maintain long-term.  As a dairy farmer, I learned that it is important to keep an active and healthy lifestyle. In life, I have learned that you only live once so you need to live life to the fullest and that you should keep an open mind in everything you do.

I love the lifestyle of “If It Fits Your Macros” (IIFYM) because it gives me the freedom to have “fun foods” while also balancing with healthy whole foods. I would have never been open to trying IIFYM 3 years ago when I did my first contest prep. Back then I had no freedom to eat whatever I wanted. Throughout these last 3 years, I have learned how amazing IIFYM can be and how I can make a lifestyle out of this.

Today, my relationships have gotten so much stronger. I feel so much more confident and my self-esteem has been boosted. I feel like I am able to be myself around people now and I am so much happier since I finally found myself through fitness.

Have a motivating story of your own to share? We would love to share it!  Send us an email rayatfitworkz.com.

Fitworkz Instructional Series: Knee Tucks

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Form Cues: Begin in pushup position, drive both knees upward toward chest between elbows.

Posture Cues: Keep lower back flat, tight core, butt dropped down, strong and stable knee drive.

Breathing Cues: Rhythmic, alternating breathing.

Modifications: for ease, regular plank, for difficulty add floor sliders.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Reverse Lunge w/ Knee Flexion

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Form Cues: Stand up straight, slowly step back into lunge position. At the bottom of the lunge the client will lift up and propel the lunging knee forward, past starting position into a high knee tuck.

Posture Cues: Back straight, stable chest, stable core, focus on the knee hinge and lift.

Breathing Cues: Inhale on the lowering phase of the lunge, exhale on the way up when returning to starting position.

Modifications: Modify for forward lunge, remove flexion outright.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Plank

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Form Cues: Drop into plank position, hold tight and stable.
Posture Cues: Elbows bent at 90’, flat lower back, stable core, butt dropped down
Breathing Cues: Rhythmic & Consistent
Modifications: Drop to knees for ease
FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!
Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Dumbbell Pullover on Stability Ball

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Form + Posture Cues: Position lower back on ball. With both feet stable on the ground extend the weight upward until arms are straight. Slowly lower the weight backwards aiming to get the weight parallel to the torso.

Breathing Cues: Inhale while slowly lowering the weight, exhale while lifting weight upwards back to starting position.

Modifications: Individual can use a flat bench or a box if the ball is too unstable.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Side Plank Hip Raise on Bosu

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Form Cues: Raise into side plank position, then slowly drop hips down toward the ground. Slightly bend at the core and then return back to starting position.

Posture Cues: Keep back and core tight, emphasize straight arms, straight legs. Slow and stable lowering of hips and core.

Breathing Cues: Rhythmic breathing relative to each side

Modifications: Perform side plank on ground for ease

Misc: FORM OVER EVERYTHING! Slow and controlled! emphasize bending!

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: TRX Stagger Push Ups

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Form Cues: Get into a push up position with a vertically staggered grip. One hand should be on the ground and the other should be in a slightly elevated TRX strap. Lower body toward ground until lowest elbow breaks 90' then push back up to starting position.

Posture Cues: Keep back stable, core tight, drive the body through the elbows.

Breathing Cues: inhale on the lowering phase of the pushup, exhale on the upward phase of the pushup .

Modifications: Elevate or decline the elevated arm to a more specific degree. Flat pushups on ground, incline / decline TRX pushups.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: TRX Mountain Climbers

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Form cues + Posture cues: Place your feet in the handles of the TRX straps. Place your hands beneath your shoulders. Set up in a push-up position. Bring one knee in to your chest, leaving the other leg extended. Take the tucked in leg back to the starting position. Repeat with the other leg.

Modifications: Perform mountain climbers on ground, or use floor sliders.

Breathing Cues: Rhythmic, cadenced breathing relative to pace of exercise.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Single Arm Chest Fly on Floor

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Form Cues: Starting with the lifting arm on the ground, slowly push the KB upwards until arm is straight. Arm should be perpendicular to ground at top of press. Slowly lower single arm out to side until arm is parallel to the ground.

Posture Cues: Keep both feet on the ground with knees slightly bent, torso should be parallel to ground.

Breathing Cues: Inhale on lowering phase, Exhale on upward lifting phase.

Modifications: use cable machine or use dumbbells.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.

Fitworkz Instructional Series: Plié Squat

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Form Cues: Stand with feet slightly wider than shoulder width apart with toes pointing outwards at about 45'. Bend knees, drop butt until butt and thighs are parallel to the floor. On the way up bring hips forward.

Posture Cues: Keep weight on heels, keep lower back straight and maintain a tight core. Don't lean forward, drop down with the weight.

Breathing Cues: Inhale on the way down, exhale on the raising phase of the squat.

Modifications: Regular squats or add bosu for difficulty/ease

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet 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, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are 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.comEatbyColor.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 doesn’t appreciate clowns.