#1 Secret to Getting Fit Over 40

#1 Secret to Getting Fit Over 40

START Where you Are, Not Where You Are Going, but Most Importantly START!

“I go Gung-Ho and jump in with both feet.  It is tough and overwhelming, so I give up.”

This is equivalent to training for a marathon.  You have not run in years and on day 1 start with a 10-mile run.

You know how this ends, and it is not after a 10-mile run. Most would be lucky to run 1 mile.

The SECRET is simple and as follows:

START Where you Are, Not Where You Are Going, but Most Importantly START!

Avoid getting paralyzed by what would be ideal and just start.

If you have not exercised in years, or ever, start by just moving more.  Park at the back of the lot at work, when shopping and running errands.  Set a goal to walk 3 days per week for 20 minutes. Simple and attainable.

The walk is a reachable goal.  It is FREE and you do not a membership anyplace to do it.  Reaching your goals will be motivating and will encourage you to keep going.  Compare and contrast that to jumping in feet first going to the gym every day for weights and cardio.

Grab the simple victories by setting the goal of walking and following through.   Build an “I CAN do this mindset.”

Don’t forget that fad diet you jump into with both feet.  The diet is not going to work either.  Instead cut back on some of the bad food.  Keep it simple and doable just like with exercise. Grab some victories with food and use it to build that “CAN do it” mentality.

I time build on the can-do attitude and use the motivation to challenge yourself more with exercise and nutrition.

START Where you Are, Not Where You Are Going, but Most Importantly START!

(Need a Plan of Your Own)

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, and most often people looking to make a long term change in health, wellness, and weightloss.

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

How I am Fighting Aging and You Can To

Fighting Age and How to Make 40 the New 20 and 50 the New 25

Protein in the Jelly

Part of Aging or So the Doc Said, How I am Fighting Aging

Fighting Age and How to Make 40 the New 20 and 50 the New 25.

There were two then three dots on the wall. I was sitting in a class room updating a certification over the weekend. On the dry erase board, three dots. I looked at the walls to the left and right and there were the dots.

The following Monday I got an appointment with an ophthalmologist friend.

Doc checked me out and said you are fine. “Are you 40 yet? You have protein in the jelly.” He went on to explain this is part of the aging process and amino acids are in my line of vision. Or something like that.

I heard one thing…. You are getting older. The thief, age, was beginning to steal from me.

Next, age attempted to take my ability to get up off the floor. Seriously. I was kneeling on the floor with my kids and started to stand up. I started the old man grunt and push off the knee with my hands.

Unlike changes in vision, balance, posture, hand eye coordination, mobility and flexibility do not have to fall victim to age. They are use it or lose it.

I now incorporate training maintain these things age would like to steal. I still train somewhat like a bodybuilding but include functional training. You should as well.

Want to fight aging and need a place to start? If your current existence is sedentary… you sit in a car to go to work, then sit in a cubicle or office and then sit in the car to sit at home on your phone watching TV… just get moving. Start with a walk. No cost and it can be done anywhere.

Fighting Age and How to Make 40 the New 20 and 50 the New 25

My training looks like this (click here to get a complete program for yourself)

3–6 days per week for 20–45 minutes

Chest and Back (Push and Pull)

4 Exercises of each

8–12 Reps

Supersetted

Arms and Shoulders

3 Exercises of Each

8–12 Reps

Super or Trisetted

Legs

6–8 Exercises

6–20 Reps

I will train each of the above at least once per week.

In between those days I will do some functional training focused on fighting age.

My Functional Training

Shoulder Rehab Prehab

Trap Bar Deadlift

V Bar Pullup

Med Ball Goblet Squat

DB Lunge

Heavy Carry

One set of 10–15 of each, rest then repeat 4 more times. Basically, a giant set.

Step Up

Step Down

*Note done on a foam covered box in the video. I do them on a boxing heavy bag on the floor. Why? The heavy bag is somewhat unstable and allows me to work in some balance.

Dead bugs 12 Reps

Plank 30–60 Seconds

McGill Curl Up 12 Reps

McGill Walk Tall Like You Own the World 15 Yards

Superset and repeat 3–10 Times.

Years continue to pass, there is grey in my beard and the protein is still in the jelly. I am actively fighting age and you should to.

#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, and most often people looking to make a long term change in health, wellness, and weightloss.

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

At 55 I Feel Better Than Ever!

At 55, I feel better than I ever have in my life, but it has not always been this way.  Most of my adult life was living on a diet and exercise roller coaster, with my weight fluctuating up and down over the years.  But with the right mindset and hard work, I have lost over 50 poundsand made it my life mission to achieve and maintain the best health possible.  After making changes in exercise and nutrition, I was able to achieve a new level of fitness that I previously thought impossible.

Enough is Enough

From my 20's to my mid 40's I lived on a roller-coaster ride of yoyo dieting.  Like a lot of women, my weight had fluctuated throughout the years.  At my high I weighed 173 pounds.

A Wake-Up Call

At one point I landed in the ER.  I was told I had a heart attack.  After meeting with a cardiologist, it was revealed that it was not a heart attack, but it was a serious wake up call.  If I was going to see my kids grow up, I had to make some real lifestyle changes.  Both of my kids were in scouts, I wanted to start engaging physically in life again.  I loved the outdoors and I wanted to participate in the physical challenges alongside them.

Change is a Process and does not happen overnight

It did not happen over-night or involve an all at once lifestyle change.  It was a process of learning, adding on, and evolving my activity level and nutrition.  Getting fit is a very long process of adding strength, building muscle fibers, and shedding fat.

First you have to have a CAN-DO mindset.   After mindset the right tools are needed to achieve the body you want.  I had to build muscle, strength and endurance. This allowed me to burn fat until the point that I wanted to maintain.  A steady combination of the right types of exercises, diet and rest days I found were keys to success.

Nutrition is also a mindset. I found the word “carbs” is not a bad word.  The right balance of carbs, fats and protein is necessary.  Some days are a challenge, but it's just part of the journey.  Life is meant to be enjoyed and some day's you just need to enjoy life by treating yourself to something unhealthy.  It's not the end of the world.  You just enjoy it, not stress over it and get back to business the next day.

How has being stronger made your life better?  Not just the bathing suit before and after.... life! Confidence, esteem, relationships, career, school, and healthy?

In my 50’s now, I feel and look better than I have my whole life.  I have accomplished amazing things going from overweight and stuck in midlife spread to being where I am now.  Everything is better by living a healthier lifestyle from more confidence to do the things I want to do and better relationships with people.  I have also learned that taking care of yourself is a priority not a self-indulgence. If you want to be a better person and help other people, you have to start with yourself.

Follow Reba @Reba_Fitnessand check out her site RebaFitness.org

Have a motivating story of change of your own?  Interested in sharing it?  Let us know!

Professional Opera Singer Drops Pounds and Inches and Becomes Pioneer and Role Model to Women

     I’ve always had problems with my weight. Starting all the way back in college. My body loved to yo-yo.  2004 was my breaking point and needed to change my life after I found my mother dead. She dropped dead at 57 years old from a heart attack. She weighed over 320 pounds. I wasn’t that heavy but i was obese and was heading down that road because of unhealthy eating habits, minimal exercise, and drinking lots of alcohol.

My husband at the time and I decided to go on a diet and we did the Body for Life Program by Bill Phillips. I got down to my goal weight and got interested in taking my fitness goals to the next level by competing in fitness competitions. I competed for 7 years until I had a car accident that changed my life completely. I ended up with neck-back spinal injuries that forced me to retire from the sport.

I had to go to physical therapy for months and was told I was unable to do overhead movements, pull-ups, running or plyometrics. I got very discouraged and depressed. I was used to training all or nothing. I ended up quitting exercising and would emotionally eat. I ended up blowing up to over 200 pounds and couldn’t get the weight off for many years.

I tried losing weight numerous times and failed. I reached rock bottom.  I wanted to completely give up until one day I decided to change my mindset to positive thoughts and starting believing in myself through self help books, subliminal affirmations, solfeggio music, mediation, crystal therapy, prayer, and the Herbalife program.

The Herbalife program helped jump start my fitness goals and helped me to get to my goal weight. After I got to my goal weight, I decided I wanted to compete again and hired a trainer. I’m currently training for my comeback show in September with IFBB Pro Kelly Lynn. I will be doing a crossover physique/figure and plan to bring home some hardware and qualify for nationals.

Current Diet

  • Lean Protein
  • Green Vegetables
  • Complex Carbs

Current Training Program

  • Weights and Cardio six days per week

It has been a very long road but triumphant one.  My results are truly a miracle. I thought my fitness career was over because of my injuries and I essentially gave up on life until I change my mindset and then my whole world changed for the better. I’ve gained confidence, esteem, positive relationships, and boost in my music career.

   Being a professional opera singer demands a lot on the body stamina wise because Opera singers use their whole body to produce sound. Opera singers are essentially like athletes. When I was heavier, I would get tired easily, I had a lot of issues with supporting my sound and with my breath support because I was overweight. Now that I’ve lost the weight I have more energy and I’m able to sustain vocal phrases with ease and power.

I want to motivate and inspire others by sharing my story. I want to be a pioneer and role model to women and my 9 year old daughter. My future plans are to go back school to get my Doctorate in Music, write a book titled, “Overall Wellness for the Performing Singer”, compete in fitness competitions, be a personal trainer, and start my own line of exercise videos.

Yetta Mae Hansell
Professional Opera Singer

Do you have an inspiring story of your own to share and motivate?  We would love to hear it!

Find and follow us on Instagram @TheProjectStrong and DM us if you have a story.

From Obese to a STRONG, Fit Woman… a New Me Began to Emerge.

My name is Laura Nieves and This is my story:

In December 2012 I sat staring at a picture someone took of me and I was shocked by the person I had become.  I had a ton of health issues fighting diabetes, high cholesterol and a fatty liver due to the loss of my gall bladder a few years back.  The scale was climbing and was eventually near 300 pounds.  My doctor had asked me several times to get healthy. My dad pushed me to get back to being fit. He asked me to change my way of eating.

I watched a film about a man fighting for his life and it hit me, I had 2 daughters and a husband that I wanted to be around for.  I prayed for the strength to do this. In January of 2013 I started exercising.  Gradually I started eating better.  It was all trial and error.  Slowly I was making progress and in 2014 I became a vegetarian.

I was to go to a weight room full of men.  Worse, I was sure how to work majority of the machines. My husband and I transformed my full basement into a gym. I started weightlifting and loved the way my body slowly started transforming.  I went to the doctor early 2014 and I no longer showed signs of diabetes or high cholesterol. I no longer woke up from panic attacks or back issues.

My dad had stage four lung cancer.  Even with cancer, my dad would wake up with me every morning at 5am and we would go jogging for 2-3 miles every day. How he found the strength and energy amazed me every day.  He was so proud of me trying to get healthy and fit. My dad was such a fighter.  I lost my dad in 2014.

The sadness and stress of losing my him caused me to gain weight back. I remembered how proud he was and how he motivated to keep going. In 2015 I started to focus on me again.  I lost a ton of weight. My clothes started shrinking.  My waist started getting smaller. From obese to a strong, fit woman, a new me began to emerge. I got my confidence back. My daughters got their mother back. My husband got his wife back. Full of energy and life.

In 2017, I competed for my first contest to honor my dad and his battle with lung cancer.  I lost so much weight and was a far cry from the almost 300 pounds I had once weighed. Despite me being one of the biggest girls on stage in the contest, I got out of my comfort zone in a bikini.  This experience was amazing and changed my life.  I glued a piece of my dad’s favorite shirt inside my bikini bottoms. I felt as if my dad was standing right beside me on stage.

My life has forever changed.  I am no longer sick or need to take medicine.  My lose skin is a testament to my journey. It shows how much weight I have lost.  My scars and stretch marks show I am a warrior that persevered.  Fitness me the fountain of youth. People tell me I look younger now than when I was in my 20s. I say hello to being fit and strong in my 40s. I am now pescatarian still have not had a piece of meat since 2014. I am still a work in progress.  I lift weights 5-6 days a week and my body is forever changing.

My advice…never think a dream is to big. You can change your life. If you think you are stuck, trust me you are not. You are the author of your own story. You got this. 

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

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.

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

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. 

 

Core, Stability, and Balance Training at any age – Evolution Platinum

Evolution Platinum_120816

 

 

FitWorkz 24 Hour Gym in DeKalb.   FitWorkz members enjoy access to the largest 24 Hour gym in the area. FitWorkz also offers affordable access to personal, group and tream training. Training is focused on improving core strength, balance, flexibility and more all in a functional training environment. The group functional training Members also take advantage of Eat by Color Nutrition programming, nutrition plans and meal programs.

 

Learn more:

 

 

 

The New Science of Exercise

The New Science of Exercise was a recent article in Time magazine. The article looked at research on exercise and leads to the question. Is Exercise is Better than or equal to Medicine. It really can be. The trick is putting exercise to work for you in the healthiest way possible. This means picking the right exercise, in the right amount, and most importantly making sure it fits your schedule.   The best plan will not work if it does not seamlessly fit your schedule and lifestyle.

image1

Exercise is Better than Medicine, here are some tips to put exercise to work for you.

 

-10 hours a month. That is all you will really have for exercise. That is what we see members of our club, FitWorkz, having. The best part is if you spend your 10 hours a month doing the right things you can accomplish quite a bit.

-You do not need another diet. You just need to make better food choices based on your likes and dislikes with food. Eat by Color does this in a way as simple as children’s paint by number.

-Emphasize the weight training. Cardio is great but you have to do load bearing activity. This could be Pilates, Yoga, Free Weights, or Machines. But cardio only workouts will not get it done for you.

-Cardio, try intervals. The best results in terms of health, wellness, and weightloss will come from interval cardio.

-Be a kid again. Get active. Join a bowling league, fish, play co ed softball, or any other activity you used to do.   For some reason after 18-22 years of age we stop playing games. Pick up the sport again. Many markets have leagues of like age people so get out there and get moving. The best part, you will never see the game as working out…even thought that is what you are doing.

 

In support of these things. We had a 79 year old lady lose 4 dress sizes in 4 months exercising 45-60 minutes three times per week. How about a 20 something year old that went from exercising 10 hours a week and losing 4 lbs in six months to losing OVER 70 lbs in six months exercising ONLY 3 hours a week.

 

Cholesterol, blood pressure, balance,… we can list members and clients that have improved just about everything with nothing more than a few hours a week of the right exercise.

 

Get a Workout Here FREE!

 

http://time.com/4475628/the-new-science-of-exercise/

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available 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, 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 FitWorkz.com EatbyColor.com Youtube #FitWorkzDeKalb