New Mom Shares Her Secret to Dropping 2 Dress Sizes, Learn Her Secret Now!


Having spent over 15 yard in the health and wellness industry I can say one of the biggest concerns people have is being comfortable in the gym.  Some people are afraid they might get hurt, others are intimidated to try any of the equipment, and many are conceded they look like an idiot doing an exercise.  Personal trainers work but are expensive and outside the budget for most people.  At FitWorkz we have worked to help people.  Whether Eat by Color  for nutrition or Exercise Galore  to teach people how to exercise affordable access to results has been the goal.

Interested in Digital Training Click Here

Today we have something even better.  We are now offering fitness training online.  Every month you get a new result producing exercise program along with Eat by Color.  This is Kristin’s secret in the video above.  It is the one two punch that she has used to drop a couple dress sizes.  She lives in Alabama and even thought she hired a trainer down there (we are in Illinois) she would it expensive and instead of focusing on her goals the focus was on her buying more training.  Today we are her trainers a few states away.

Here is her secret to dropping 2 dress sizes

  1. Eat by Color

  2. Online Digital Training Right on her Smart Phone

      -Every month a new workout so she does not get bored

     -Exercise instructional videos for each exercise

     -Sets, reps, and rest are all explained and prescribed for each workout

     -Ability to record progress and remember progress is the most motivating thing on the planet

Kristin now enjoys going to the gym.  She is learning how to use all of the equipment in her gym.  Most importantly she is getting results.  Oh, check out the video she even admits to eating pizza and enjoying the occasional beer.

Interested in Digital Training Click Here

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.


#EatbyColor Youtube #FitWorkzDeKalb

Italian Sausage, Peppers, and Onions



Italian sausage, onions, and peppers.  In this recipe left over grilled Italian sausage was re-purposed.


Left Over grilled Italian Sausage (4-6 Links)

4 Green Peppers

1 Vidalia Onion

1 TBS Olive Oil

1/2 Cup Mozzarella Cheese

Slice the sausage, peppers, and onion.  Place onions and peppers in sauce pan with the olive oil.  Sautee until the onions are browned.  Add sausage (remember it is already cooked in this case so you only need to warm it up.)  Satuee under low heat.  Add cheese.  Dunzo!

Baked Hard Boiled Egg Recipes-Eat by Color Style






Baked, hard boiled eggs.  How can an egg be baked and hard boiled?  Great question.  Let’s take a step back.  Eggs are affordable source of protein.  Hard boiled eggs are also portable.  Portable protein sources make life convenient.  There are three problems with boiling eggs.  First a large pot of boiling water on top of the stove, a concern if you have small children.  Second having to watch the pot for boil over.  Third having to peel the shells that sometimes just do not want to come off the egg.  Baking the eggs provides all of the convenience of a hard boiled egg with out the three concerns listed above.

Method One on left above.  Preheat your oven to 350F.  Place the eggs into cupcake tins. Place tins in the oven and bake for 20-30 minutes depending on oven.


Method Two on the right above.  Preheat your oven to 350F.  Coat a cupcake tin with non stick cooking spray.  Crack the eggs and drop one egg per cupcake spot.  Place tin in oven and bake for 20-30 minutes again depending on oven.  This method eliminate problem three, having to peel the eggs.

Shredded Chicken Ranch Tacos-Eat by Color Style


Shredded Chicken Ranch Tacos

Sometimes tacos get old and boring.  One way to spice that up tacos is to get creative.  Thinking out side of the box why not mix ranch and taco seasoning?  Here is a great way to to just that shredded chicken ranch tacos.  Plus since this is a crock pot meal it is one you can get started and come back in a few hours to a meal that is done and ready to eat.





2 Lbs Boneless, Skinless Chicken Breast

1 Packet of Ranch Dressing Mix

1 Packet of Taco Seasoning

Chicken bouillon or Chicken Stock

Wash and put the chicken in the crock pot.  Dump the ranch and taco packets in.  Drop one bouillon cube in.  Add 1-1.5 cups of water.  Cook on low for 5-6 hours or until done.  When done the chicken will shred very easily.  Shred with spatula and fork.  Serve on your favorite taco shells.  We like to use fold-its instead of tortillas.













Loaded Taco Stuffed Pepper


Loaded Taco Stuffed Pepper…A low carb spin on tacos.  Ditch the shell or tortilla and go low carb substituting peppers instead.


2 Lbs Lean Ground Beef

2 Packets of Taco Seasoning

Cheddar Cheese

4-6 Large Bell Peppers

Sour Cream (or up the protein with plain Greek Yogurt)

Brown the lean brown beef.  Drain any fat, of course  you are using LEAN beef so there should not be much to drain.  Add the taco seasoning and water per packet instructions.  Return to low heat and allow to simmer.  Remove from heat.  Wash peppers and core removing the seeds.  Stuff peppers with cheddar cheese, taco meat, sour cream and your favorite condiments.  Dunzo!

Crock Pot Italian Sausage and Peppers










Crock pots make life easy.  Load up your meat, vegetables, and any other ingredients.  Turn on and let it cook all day while at work or ushering kids around.  Crock pot Italian sausage, peppers, and tomato sauce.  The best part is it is ready and warm when are you are ready to eat!


2 Lbs Italian Sausage

4 Peppers (1 Green, 1 Red, 1 Yellow, and 1 Orange…hey that is what came in the package)

1 Jar of Spaghetti Sauce

Parmesan Cheese

Mozzarella Cheese

Wash the peppers, core, remove seeds, slice and dice.  Put peppers, sausage, and sauce in crock pot.  Set on low for 5-6 hours.  Go to work, run errands, or just plain live life.  Come back in 5-6 hours and your meal is ready.  Top with parmesan and or mozzarella.  Dunzo!

Double Potato Egg Bake



Double potato egg bake with two types of potatoes, onions, and peppers.  Egg bakes are a great way to make breakfast for a few day via leftovers at one time.  Great to do on Saturday or Sunday morning.


13 Eggs

1 Red Pepper

1 Vidalia Onion

2 TBS Butter

8 oz Sweet Potato

6 oz Fingerling Potatoes

1 Cup of Cheddar Cheese

Crack eggs and put in mixing bowl.  Whip or mix the eggs…same thing you would do if making scrambled eggs.  Wash, core, remove seeds, slice, and dice the pepper.  Saute pepper and onion in 1 TBS of butter.  Wash all potatoes, microwave potatoes.  Slice potatoes in thin strips.  Coat oven safe baking dish or cast iron frying pan.  Layer the potato slices on the bottom of the pan.  Place onions and peppers on top of the potatoes.  Pour eggs on top.  Top with cheese.  Back at 350F for 25-35 minutes.  Dunzo!

Foldit Left Over Chicken and Pepper Pizza

Foldit Left Over Chicken and Pepper Pizza.  There are some many variations of high protein pizza using Foldit’s and Flat outs.  This is just one more using left over crock pot chicken and peppers.


Left Over Chicken

4 Foldits

Left Over Multi Color Peppers (saute until soft if you don’t have left overs)

Preheat oven to 320-350F.  Place Foldit on pizza stone.  Stop with left over chicken, peppers and cheese.  Cook for 10-15 minutes.  Dunzo!


High Protein Waffle Cakes



High Protein waffle cakes.  Kids love these.  Combine some regular pancake mix with and egg and protein powder.  Better yet make a few dozen and freeze them to eat later.  This is not only less expensive but you can control what is in your kids breakfast.  Simple take from the freezer, drop in the toaster and eat.


2-4 Scoops of Protein Powder

1 Egg

1/2-1 Cup of Pancake Mix

8-12 oz Water

Combine all ingredients in gravy or protein shaker.  The blender bottle works fabulous for this.  A thick consistency is desired.   Pour into waffle iron and Dunzo!