Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!

 

Secret to Success from former NIU football player and Fitworkz sports performance athlete Marckie Hayes!   Once again we sit down with an athlete that we happened to have the chance to train.  Marckie’s story is one more than included the power of setting a goal, creating a plan and then executing the plan until the goal is reached.   Athletes and celebrities are high visibility people that we often think are just that good.  There is always a back story, a struggle, hard work and overcoming obstacles before they are “good.”

 

This is the second in a series of videos we are doing with athletes.  If you are reading this and thinking I am not an athlete what does this have to do with me?  Simple.  No matter what you want to accomplish in live the process is the same.  Goal, Plan, Execute, Repeat.  Expect to fail.   Accept it as part of the process.  Just keep going.  Just like Marckie did.

Below is an excerpt from our Exercise Galore, The Beginners Guide to Weight Training

 

Kick Start Your Health, Wellness, and Weightloss with these Ten Simple Steps

 

There is a great deal of information in this book on exercise. Over one hundred exercises, descriptions, pictures, and videos. There are results producing training programs in the Appendix. Everything you need to reach your goals and create a lifestyle of health, wellness, and weightloss. Unfortunately, this book will do nothing for you if you do not execute. In other words you have to take action to make it happen. Action starts with a goal and reason. There is no skipping this step. Check out the action plan or steps below to jump start the process.

1. Find Your Reason, there has to be a WHY

2. Set a Goal and Write it DownGet a Plan,

3. “Eat by Color”

4. Make Sure you Can Execute the Plan for the Rest of Your Life

5. Tell the World, Leverage the Power of Social Media

6. Join a Group, Again Leverage the Power of Social Media

7. Accomplish a Big Change by Slowly Adding up Small Changes

8. Resistance Training is a Must, 2-3 Hours a Week of the RIGHT Training will do

9. You Probably Don’t Need Cardio, Seriously You Don’t

10. If You have been Successful at Something in Your Life, Retrace Your Steps and Apply to your Health, Wellness, and Weighloss and you will Find Success

NO One is Made at the Factory to be Fat, Skinny, Toned, etc.!

Raymond M. Binkowski. Exercise Galore! (Kindle Locations 203-215). Raymond M. Binkowski.

 

 

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 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. The podcast is FREE on Itunes.

Follow us for daily exercise, motivation, and recipes! #EatbyColor @EatbyColor EatbyColor.com facebook.com/EatbyColor Snapchat EatbyColor

Jon Jursich Raises Money for Hope Kids and Relentless by Lifting BIG Weights!

Eat by Color Elite Powerlifting client Jon Jursich nutrition, training and most importantly raising $$$ for kids for Hope Kids at Relentless. 100% of the money goes to the kids and families to cover expenses.

 

 

Here is a click from Jon’s facebook wall:

“Got awesome news yesterday! I have been paired up with the awesome child I get to represent for Relentless 2016. Lydia is an awesome 4 yr old (picture below). I have been in touch with her mom Amy since this morning. Lydia is smart, pretty and loves the Cubs! I can not wait to meet Lydia and her family in a couple of weeks! Had some more donations come through and interest in sponsoring my tshirts. I’m hoping to have my first order for tshirts towards the middle of April!”

 

 

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.

 

Chad drops fat and gains muscle with no cardio with Eat by Color Elite.

Chad drops fat and gains muscle with no cardio with Eat by Color Elite. Attention to the simple details while balancing career, family, kids and philanthropy. Chad is just like the rest of us. He works, actually is the manager of a big box home improvement store…one of the best performing big box home improvement stores in the Midwest. His daughter active in competitive cheer and his son college football. Anything is possible if you put your mind to it

 

Here is a screen cap of training

 

 

And a look at a day’s food

 

Interested in learning how Eat by Color can help you? Click here and 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!!!

 

#antidiet #FitWorkz #proudlydekalb #wechangelives #exercisegalore #EatbyColor #proudlydekalb

 

NFL Quarterback and NIU Alum Chandler Harnish talks going to the next level with Eat by Color!

NFL Quarterback and NIU Alum Chandler Harnish talks about what it takes to get to the next level. Athletes and parents….in a few words, don’t quit, do the extra, invest in academics and others! Watch the video for the whole story…

Another outstanding athlete that has played at all levels all the way to the top…the NFL.
Watch the video…parents, athletes, and coaches…watch the video you will take something away.
If you are interested in getting recruited (Chandler talks about making DVDs and binders and sending them out), getting in the game (Chandler sat the first game of his Junior year,) overcoming injuries (training builds confidence), becoming a leader (even on the plays he was not in), or earning the start…he talks about how he did it.

Take home points:
1) Do the school work and excel
2) Learn to enjoy the grind and the challenge of getting better
3) Consistently do the extra work….great Coach Jerry Kill story recalled mid video about getting better and moving forward or backward
4) Speed and Agility at a place like Sports Performance Speed and Agility is a must…training at school with the team is not enough.
5) Leaders lead in some way every play
6) A good football player is a good athlete…again the value in cross training (Sports Performance at FitWorkz) and being a multi sport athlete
7) Training not more sport specific work but training to get faster, be more agile produce more power, etc is a must. Playing more of your sport will not make this happen.
Across the board Chandler mentioned ‘the extra’… Extra = Success

Interested in training? Give us a call we have 6 week to 12 week training programs….start now! 815-756-1188 for the details

 

 

Interested in learning how Eat by Color can help you? Click here to get a 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!!!

 

 

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

Local Athlete Alyssa Hemmerich Stopped in to Discuss FitWorkz Sports Performance and its Impact on Her College Sport Soccer!

 

Alyssa is a Sycamore High School graduate that played soccer for UW-Stout as a freshman last year. She trained with FitWorkz in our Sports Performance program to get ready for her first year of college athletics. We do not always see athletes comment that the realized they had more confidence…but that is exactly what Alyssa mentions… watch the video for the full details.

 

Athletes… you have to be doing the extra on a regular basis. Your competitors are. The right EXTRA is not more of your sport….

 

Learn more or try Sports Performance

815-756-1188

 

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!!!

Are Your Supplements Really Doing Anything?

Supplements today are a rather hot topic. Everyone seems to be taking them and swears that the brand they’re taking is the best thing since sliced bread, when in reality most of what they experience is a result of the placebo effect. The supplement industry is a multi-billion dollar industry that feeds off of modern society’s obsession with vanity and the desire to look like “insert famous person here.” So before you go and dump hundreds of dollars into your local supplement store, it may be worth your time to ask whether or not the desired “fat burning this” or “muscle building that” is actually going to deliver what’s promised on the label.
For starters, the majority of supplement companies are primarily in the business of marketing, not nutrition. At the end of the day their bottom line is what’s important. Ever hear the expression “buy low, sell high”? Most products are designed to sell for the most money possible, while at the same time minimizing the costs to the producer to the greatest extent possible. This is done at the expense of using quality ingredients and in the proper amounts. A great example of this is “nitrogen spiking” protein powders which I discuss in a previous article.
Now I’m not saying that there aren’t any supplements that work. Quality supplements in conjunction with proper nutrition can help you achieve better results in a shorter amount of time, the only problem is that quality supplements among today’s brands are few and far in-between and typically come with a much higher cost than what you were probably expecting. That old adage “you get what you pay for” has never been more accurate in this case. We also need to remember that supplements are not drugs. They will not provide instant gratification like a drug and will not give you the body of your dreams in the short time frame of a month or less. Your fitness idol’s physique is the result of years of proper nutrition, training, and discipline (assuming they are truly natural).
Another reason people will typically “buy into” a supplement is because the public figure or celebrity they idolize recommends or sponsors them. This is the biggest grab for young men ages 18-25. People will purchase the products their idol uses in the hopes of emulating that specific physique, without knowing that the vast majority of these shredded fitness models are using low doses of anabolic steroids to attain their physique. This is highly misleading and isn’t very ethical, but that’s a discussion without an end.
At the end of the day, there is no replacement for proper nutrition. People have attained incredible physiques and won competitions without supplements in the past. If you’re not eating in way that is conducive to building muscle and burning fat, all of the supplements in the world won’t make a difference.

Don’t Sweat the Nitrates

A few weeks ago I had a client tell me they were avoiding all convenient and portable lunch meats because of the rumor that added nitrates in some of these meats cause cancer. Being such a bold statement, this prompted me to look into the subject a little further. Now before I talk any further, I’d like to point out that I’m not talking about cheap name brand bologna; I’m referring to fresh turkey, roast beef, chicken, etc. that you purchase from your local butcher.
So what are nitrates? Nitrates are compounds consisting of nitrogen and oxygen atoms. They are frequently added to processed and cured meats to prevent the growth of harmful bacteria, along with maintaining color and freshness. Once you consume nitrates, they are quickly converted to nitrites by the bacteria in the mouth or other enzymes in the body. From nitrites, one of two things is going happen: nitrites will convert to either nitric oxide (NO) or nitrosamines, which is a known carcinogen. Nitric oxide is a good thing nitrosamines are a bad thing. Nitric oxide is a molecule that enhances cellular communication (not cell phones, FYI) throughout the body’s seemingly infinite amount of cells. Among other benefits, nitric oxide supplementation has been shown to improve cognitive function, improve sleep, improve circulation (it’s a vasodilator), assist in rigorous physical activity (some bodybuilders use this to achieve that ever desired “pump”) reduce inflammation, and many more.
What determines which path these nitrites will take? The answer is heat. Exposing nitrates to extremely high heat will cause a chemical reaction to occur that turns nitrites into nitrosamines, which contain documented cancer causing properties. So the main point here would be to not cook your lunch meat to the point that it’s black and crispy (which I doubt you’re cooking your lunch meat to begin with). If you must cook bacon, using a lower temperature and cooking for longer duration is supposed to limit the amount of nitrosamines created, as well as not cooking the meat until it is black and crispy.
Nitrate regulation has increased over the last decade as well. The amount of nitrates put into processed meats has decreased drastically from what it once used to be due to this regulation. On a side note, approximately 80% of your dietary nitrates come from vegetables. That’s right, vegetables! So by saying nitrates are bad for you then by that logic vegetables would be bad for you, which we all know isn’t true.
So what’s the bottom line? Don’t sweat the nitrates. The more you focus on trivial matters such as this you prolong focusing on what’s actually important in life. If lunch meat keeps you on track, then by all means use it. Forcing yourself to stay up an hour late every night to cook chicken, beef, or fish when it’s something you really don’t want to eat for lunch the next day anyway will set you up for failure. You need to enjoy what you eat in order to make a positive lifestyle change.

In Better Shape at 59 than 45!

Evo Platinum Web

Just met with a member.  He is 59 and a half years young.  Today he is in better health than when he was 45 years old.  He has lost 50lbs!!!    After a month or two of exercise “Eat by Color” his doctor took him off one of his blood pressures meds.  In April his doctor cut his second blood pressure med in half.  Today he is complete off blood pressured medications and his doctor just cut his cholesterol medicine in half…and in all likelihood he will be off that at some point too.

His dress shirts have gone from a size 18 neck to a 17 or 17.5.  His waist has gone from a 42 to a 38 and they are BIG…so in no time he will be in 36’s!

The crazy part is that he had to take some time off from exercise.   So he was continuing to make progress with changes to his nutrition even without exercise.   He is just now getting back in to exercise and will be great how much greater he will improve with exercise.

Here is the best part.  He is eating a ton of food….ala “Eat by Color” though is never hungry.  He did confess that most nights he has one or two ice cream bars.  Hmmm he has last 50 lbs. and still gets to eat ice cream?  That is awesome!

Some things he is not doing

1)      Dieting

2)      Counting calories or points

3)      Saying no to things like Ice Cream

4)      Lots of Cardio (he is doing none)

5)      Using a short term approach to better health for the rest of his life!!!

 

Today his heart health is better today than it was at 45, and with a return to exercise it is only going to continue to get better.

Ironically just after I met with this member another member approached me about muscle cramping from the statin drugs he is on.  One has to wonder how powerful nutrition and exercise are….just maybe this second member could be heart healthy without the statins?  I’m not playing doctor or practicing medicine without license but this sure is something to think about!

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor * Facebook.com/FitWorkz.DeKalb

 

Another Life Changed!

Normally we post progress feedback we receive by email, facebook, or in the club about once a month.  This one, well it was too good to wait until next month.

 

July 10, 2013

Via facebook message

 

“Just left a doc appt with my pulmonologist which I normally dread. He makes comments about weight all the time. But today I went in there knowing he couldn’t make a comment….instead of saying “you’re too nice and pretty to be heavy” he said “too bad you aren’t single”!!!! Can’t wait for measurements tomorrow.

Btw….no more advair (steroid and bronchodilator) lung function was 106% !!!!! The best I’ve ever had.”

Have you experienced CHANGE LIKE THAT in your Life?

If not what are you waiting for?

Call today and ask for a FREE consult and find out how we can help YOU Change!