Ouch My Knees and How to Make the Pain Go Away

Ouch My Knees Hurt

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel Like 20!

3 Steps to Make 50 Year Old Knees Feel Like 25, and Your 40 Year Old Knees Feel like 20!

You come from the factory with two knees and no spare. You better care of them. The cost of not doing so is feeling every bit of 50.

Once middle aged your knees have some miles on them. The knee joint can start pop, creek, crack and hurt.

If the hurt is great enough you will live to avoid activities that cause pain. Which really is not living and certainly does not feel like 25.

Step 1

Get new shoes every few months. Even if they look brand new replace them. You cannot see the inside of the sole of the shoe that can be worn. Especially true of gym shoes only worn indoors.

The material inside the sole of the shoe breaks down creating an imbalance about the knee joint. Imagine opening and closing a door that has a screwdriver stuck in the hinge. Same thing when you wear shoes that are worn out.

Expert Tip:

Do not demote those shoes to cleaning, yard work or anything else. Throw them out. New shoes are cheaper than new knees. Feeling like you are 25 is priceless.

Step 2

If you are carrying a few extra pounds. Get rid of them. Simple. Lose the extra weight.

Step 3

Learn and do exercises that restore balance to the knee joint. In lay terms removing the screw driver from the door hinge. Add the program below to your weekly exercise routine and stop doing things that aggravate the knees.

Help those 50 year old knees feel like they are 25 with this program.

Execute 2–3 times per week.

3 Sets of 10 Reps of each exercise

Step Up

Step Down

2 Leg Concentric 1 Leg Eccentric Leg Press

Limited Range of Motion Leg Extension

Quad Set (hold for 30–60 seconds)

Do these things and start feeling like you are 25 and get out and start living.

#EatbyColor @EatbyColor EatbyColor.com

Ray Binkowski is the former owner of a hybrid training gym, author (all of his titles are on Amazon), 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.

#fitdad #fitover40 #fitmom #instafit #instafood #eatbycolor @eatbycolor #theprojectstrong @theprojectstrong

Deadlifts, the Exercise We See Done WRONG the Most and How to Do Them Right

 

Deadlifts, the exercise we see done WRONG the most and how to do them right. We see deadlifts done wrong all the time. We see them done wrong in our own club and even worse by internet coaches and gurus.

 

Deadlifts are a great whole body lift. You will burn a ton of calories doing them and build some of the largest muscles of the human body. As long as you do them right you will experience all of the benefits with out injury.

 

The deadlift is not really complicated as long as you keep a few things in mind.

 

  • Make sure your shoulders are inline or behind the bar, NEVER in front of the bar.
  • When you start the lift push through your heels. Many mistakenly initiate the lift with their back, this is wrong.
  • The glutes and hamstrings should initiate the lift, think pull back as you lift as long as there is enough weight on the bar you will not fall back.
  • Don’t be afraid of skinning your shins! Wear pants or socks. Trying to keep the bar from traveling up your shins is a sure way to let the bar get in front of your shoulder, your back to round both open the door to injury.
  • Skip the high rep sets or max reps per unit of time. High reps mean fatigue and fatigue means a break down in safe lifting mechanics. This is a recipe for disaster for both the newbie as well as experienced lifter.
  • Don’t use straps. If you start off using straps your grip will never be adequate to hang on to big weights. The only way your grip strength is going to be improve is by pulling with out straps.

 

Want to learn to deadlift along with over 100 other exercises? Check out Exercise Galore!

 

 

@fitworkzdekalb @eatbycolor #eatbycolor #iifym #fitmom #fitdad #fitkid #SSMF #antidiet #flexibledieting #ExerciseGalore

 

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. 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 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.

 

 

Follow us for daily exercise, motivation, and recipes!

 

Over 900 Videos on our Youtube Channel!!!

Train in 3-D and make your Injuries go away.

 

Are you an athlete? Not sure. Well in this case we are loosely going to define athlete as anyone that exercises regularly. More specifically as anyone that does the same type of exercises week in and week out. Bodybuilders, powerlifters, runners, cross fitters… you are definitely in this category.  Training in 3-D means not doing the same old same old.  Many of us fit in to one of the categories above.  We do the same exercises over and over and over again.  This is done in a very 1 dimensional manner.  3 dimensional means training outside of our norm.  See the video above and tips below.  PS>..would love to hear from you so post, comment or message us!

 

Gym goer/regular exerciser

Make sure you include variety in your trainer. Don’t just do the same machines and same cardio. Every two to three months take a week off. When you return do something fun for a few days then back to a normal routine. By fun, try some new exercises. If you normally hit the free weights try some machines. If cardio is your game on the treadmill try the rower. You get the idea try something different.

 

Runner

If you put the miles in and run 5K/10K/13.1/26.2 make sure you include some time away from your next race. We see many train and run race after race after race. The result is chronic pain and in some cases having to give up running. To avoid this make sure you hit the weights as part of your training. Also pick a few fun races a year and leave them at that, forget the “it is just a 5K this weekend” which leads to a race every week or few weeks. We see many clients quit running, hit the weights and then run their BEST 5-10Ks. Add weights, take a break and back off on the race every weekend even if it is just a 5K.

 

Bodybuilder

Back off on the volume. Changes the lifts and movement patterns. Take a week off completely every few months. We have seen drug free competitors make real progress by training for 8 weeks then taking 5-7 days off. Gains? 9 lbs of lean mass in 6 months and another client gained 16 lbs in a year on their contest weight.

 

Powerlifter

There is more than just the big three. Take some time away form the big lifts. Don’t do a meet every few months indefinitely. I worked with a 6 time USAPL drug free for life bench press champion a few years back. He would rock Nationals every August if and only if he did NOT do a meet in the first quarter of the calendar year. Every time he did a small local meet in the first part of the year he would bomb at nationals. Since he kept incredible training logs and meet records we could see this trend. Take time offer.

 

____Fitter

Max reps for time of the same exercises often leads to overuse injuries. This is of course if you are in good enough shape to do the to begin with. Take time off and do some traditional weight training. Even hit some machines. Back off the oly lifts and their hybrids for a bit. Let your body rest. Take a week off.

 

 

Interesting in learning how Eat by Color can help you? Click here an then the FREE consult.

 

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 podcast is FREE on Itunes.

 

 

 

Over 900 Videos on our Youtube Channel!!!

 

Jake Arrieta Training at FitWorkz, Pilates Sport has Arrived

 

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:

Ray@Fitworkz.com 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.

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%.

 

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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.