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Jake Arrieta Training at FitWorkz, Pilates Sport has Arrived

Posted on June 2, 2016April 26, 2020 by ray

For an elite sports program, you need elite athletes. For elite athletes, you need the right training. At Fitworkz, we can offer athletes the opportunity to get ahead of the competition. With our sports performance training, we can personally train an athlete for his/her sport, and allow them to improve in their skills and overall strength, speed, and power. We have helped thousands of athletes so far, and can help yours too. The 6 week program allows athletes to come in up to 6 days a week*. If you are looking for ways improve your athletes, and eventually your team, this is it.

Sports Performance* offers athletes the ability to:

-Get Fast and Reduce 40 yard dash time by .1-.2 seconds or more!

-Get Higher with 1-2 inch Increase in Vertical Jump

-Change Direction Faster and Reduce Lateral Foot Speed by 50%

-Add Distance to Long Jump

-BRAND New Train like Jake with Pilates Sport

-6 and 12 Week Training Packages Available

-And more!

For the younger, soon to be athletes, Fitworkz has an amazing Total Youth Conditioning program. Teaching kids proper mechanics and fundamentals for running, jumping, etc., and also having fun while doing it. Having good form and mechanics is crucial for lessening future injuries. For (time details) kids will be given a head start at the athletic world.

Total Youth Conditioning* gives kids the chance to experience:

-Physical Education meets Sports Training

-Kids will learn the fundamentals of Running and Jumping

-Fun Team atmosphere to keep kids moving this Summer

-Proper and SAFE movement mechanics

For more information, feel free to contact us at:

[email protected] or (815) 756-1188

Or check us out on social media

@FitworkzSP Youtube.com/FitworkzDekalb Facebook.com/FitworkzDekalb

*Some restrictions may apply see club for details.

As a bonus, Just click to get our 100% FREE explosive core strength exercise program for Athletes!

7 Core Exercises to develop that explosive core strength and power athletes need.

Posted on June 2, 2016April 26, 2020 by ray

We’ve had a lot of athletes come through the doors at FitWorkz, and a common need is a core workout that will prepare our clients for elite levels of performance. With that in mind, we’ve created a simple seven exercise workout that can take your athlete to the next level. As sport seasons come up, give your athlete the competitive advantage they need. Download our free workout and get your athlete off the bench and into the game! 7 Core Exercises to develop that explosive core strength and power athletes need. We put them into to awesome training programs and you can get them by clicking below.

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

Athletes come in to FitWorkz with a lot of old school ideas on how to train the core. Most of them have been told that all core training requires is crunches, side bends, and sit ups. For our athletes, these exercise simply aren’t good enough. These three exercises are known to put unnecessary strain on the lower back, which can potentially injure them. To create more durable, powerful, and faster athletes, we use the following exercises.

1. Plank

A. Side Plank

B. Plank with Leg Raise

2. Superman

3. Wallballs

4. Pallof Press

5. Med Ball Side Throws

6. Single Arm Kettlebell Carries

7. Deadbugs

8. BONUS! Stick Core Exercise

These exercises create athletes with better body awareness, core strength, and durability when compared to their peers. We use variations of these exercises before each of our FitWorkz Sport Performance workouts, and have seen great improvements in our athletes. With our free core training workout, you can create explosive core strength. Sport seasons don’t wait, so give them the advantage on the field with our proven training by downloading our free PDF.

Yes! I want the 7 Core Exercises for Explosive Athlete Power and Training Program!

Plus, find out how our athletes have gained 2-4 inches on their vertical jump, 6-10 feet of distance on their opponents, and increased their peak power by 20%.

Raymond M. 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. Ray’s books Eat by Color, Get Fit and Live Healthy, and Exercise Galore can all be found on Amazon! He has worked with thousands including professional athletes, police/fire/military, physique competitors, even 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. The podast is FREE on Itunes.

Work Out Of The Week

Posted on January 28, 2014April 26, 2020 by ray

Cable Incline Press
Start with bench at a 45⁰ angle with feet firmly planted on ground and butt, back and head on bench. Hold stirrups from low-pulley position on each side at chest height with arms bent under each wrist. Raise stirrups straight up until arms are straight, then lower slowly to beginning position.

Seated Concentration Curl
Begin seated on a bench with feet planted firmly on the ground. Hold dumbell in one hand with elbow on the thigh of the same side just below knee height. With dumbell in between the knees lift to shoulder height and slowly return to starting position.

: Rope Pull Down
Attach tri-rope to cable cross machine, hold rope with heels of hands touching knobs at the end. Extend arms and be sure the knobs are pulled outward at the end of the movement.

Cable Lateral Raise
Stand to the side of the cable machine with a single handle attached to the low-pulley position. Grasp handle in hand furthest from pulley at hip height with palm toward the body. Raise handle up and away from the machine while keeping arm straight until it is at a 90⁰ angle to the body, then slowly lower to starting position and repeat on opposite side.

: Leg Extension
Sit at leg extension machine with butt and back firmly on pads, thighs under upper pad, and shins behind lower pad. Lift lower pad by extending at the knees until legs are straight and slowly lower into starting position.

Dumbbell Row
Begin with one foot flat on the ground and then other knee firmly planted on a bench. While keeping your back flat and head up hold weight extended out from the chest with palm facing the bench. Pull weight straight up to the chest leading with the elbow and slowly lower to starting position.

Work Out of the Week

Posted on December 13, 2013April 26, 2020 by ray

Delt Raise
Stand with knees slightly bent and hips bent so that torso is slightly above parallel to the ground. Hold dumbbells below shoulder with palms facing each other and a slight bend in the elbows. Squeeze shoulder blades together to extend arms out to shoulder height then slowly return to starting position.

TrxBicep
Start by holding a TRX handle in each hand facing the anchor point with palms facing upward. With the body completely straight other than the arms extended at 90⁰ slowly curl arms up to the shoulders moving only at the elbows then return to starting position.

PecDec
Begin seated at pectoral fly machine with butt and back firmly against pads. Hold handle in each hand with palms facing forward. While keeping arms straight, slowly bring handles together in front of the body, then return to starting position.

Db Lunge
Stand with dumbbells grasped at sides, step forward with one leg and lower body by flexing hip and knee until the knee of rear leg almost touches the floor. Forcibly extend hip and knee of front leg to return to starting position, then repeat on opposite leg.

Machine Shoulder
Begin seated at the shoulder press machine with butt and back firmly on pads. Grasp handles to the sides with palms facing inward, toward the body. Raise lever while keeping elbows in line with the torso until arms are completely extended. Slowly return to starting position.

: Db TriKick Back
Position your body with one knee on a bench and the arm on the same side of the body on the bench for support. Hold a dumbell with the other hand with the other foot planted firmly on the ground. Hold arm at a 90⁰ angle with upper arm parallel to the floor, extend lower arm upward to straighten arm, then slowly return back to starting position.

Your Weekly Workout 12/6/2013

Posted on December 6, 2013April 26, 2020 by ray

Bent DB Row
Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.

Rope Hammer Curl
Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.

Trx Fly Chest
Hold a TRX handle in each hand facing away from the anchor point with arms extended straight out from the shoulders. Keeping a slight bend in the elbows, slowly extend arms out to the sides of the body, then pull back to the center in front of the chest.

Bar Bell Dead Lift
Grasp barbell with shoulder-width grip on the ground with palms facing backward by bending at the knees and hips. While keeping the back straight, extend the legs and pull shoulders back to lift bar off the ground.

BarBell Shrug
Begin standing with feet planted firmly on the ground and barbell held with palms facing the body in front of the body with arms completely straight. Shrug weight upward as far as possible by only moving at the shoulders and relax into starting position.

: Dips
Mount shoulder width dip bar with arms straight and shoulders above hands. Slowly lower body until a slight stretch is felt in the shoulders, then slowly straighten arms back to starting position.

Your Weekly Workout, Pics and Descriptions

Posted on November 29, 2013April 26, 2020 by ray

Seated Row
Start with butt and feet planted firmly on seat and foot plates, grasp close grip handles and extend legs. Start with arms extended and pull handle to chest then slowly return to starting position, being sure movement only occurs in the arms.

Alternating Bicep Curl
Begin standing with feet planted firmly on the ground and dumbbells at your sides with palms facing away from the body. Starting with the weaker arm, curl arm until the forearm is vertical, slowly lower and repeat on the other arm.

Chest Fly
Begin by lying on a flat bench with feet planted on ground, butt, back and head on bench. Hold a dumbbell in each hand with palms facing each other fully extended above the shoulders. Without bending arms, slowly lower dumbbells to the sides of the body so that palms are facing the ceiling at the end of the movement. Lower weights as far as possible, then raise back to starting position above the chest.

Barbell Squat
Position bar high on back and grasp to the sides of shoulders. Bend knees while allowing hips to bend backward, keeping back straight. Be sure to keep knees in the same direction as the feet. Descend until the thighs are just below parallel to the floor. Straighten knees and hips slowly until back in starting position.

TRX Shoulder Fly
Grasp both TRX handles in one hand while facing the anchor point with palm facing downward. To get into starting position lean back and completely extend arm in front of the body. Raise arm straight up and back until it is in line with the body over the shoulder. Slowly lower into starting position then repeat on opposite arm.

: Trx Tricep Extension
Start by holding a TRX handle in each hand with palms facing the floor and face away from the anchor point. With feet together begin with arms extended 90⁰ at the shoulder joint. Without moving the upper arm, bend at the elbows as far as possible, then slowly extend arms back to starting position so arms are once again straight.

Your FAST Results with Functional Training

Posted on March 13, 2013April 26, 2020 by ray

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.

Enjoy!!!

If you missed our last functional training video you can check it out here. Better results faster. We Change Lives!

Your Best Results as FAST as Possible with Functional Training

Posted on February 21, 2013April 26, 2020 by ray

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!

Boost your Immune System Today with These 2 Things!

Posted on January 28, 2013April 26, 2020 by ray

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.

Secrets to END Your struggle to Lose Weight? UPDATED!

Posted on January 24, 2013April 26, 2020 by ray

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!

“Ray

When I first signed up I told you my weight was 188 before Christmas.

I had the flu so I think I was around 183 starting on day 1.

I went on the scale this morning before my shower and was at 175.5

I have seen a definite improvement in my stomach. Still have a ways to go.

Rose is doing a great job!”

UPDATE!

I posted about Roger on our Facebook page at the time I posted he had lost 16 lbs…Roger has since corrected me on Facebook he is now down 20 lbs!

Have you made a change like that since the first of the year?

Here are some secrets to be successful.

1) Do some type of weight training, don’t know how? Get help! Training works. Click here and see for yourself.

2) Stop focusing on CARDIO for weightloss…why? It does NOT WORK!!!

3) The best and most important for last…you have t0o learn how to make better food choices forever! NOT Diet! “Eat by Color” has helped the masses easily lose weight and keep it off forever. “Eat by Color” is not a DIEt it is a lifestyle!

Want some FREE Help to get started? Great, Get the Blue Print!

Follow 1-3 above and get the Blue Print. Do this and you will be on your way to sending me an email like Mike did this morning.

Ray