Failure or Success in 2016?

It’s that time of year again and those that made fitness resolutions are on the prowl looking to make big changes in 2016. This article will be geared towards anyone with a New Year’s resolution pertaining to fitness and for anyone who is a regular gym goer and would like to help some of the “resolutioners” out.

For starters, we should ask the question “why do the majority of New Year’s resolutions tend to fail?” In terms of health, wellness, and weight loss, the answer is pretty simple…RESULTS (or a lack there of)! We see it happen every year, people flock to the cardio equipment and machines in hopes of achieving a “beach body” for summer while at the same time making no major changes to their diet. After 30 days (or so) of this they notice no significant changes in the mirror and they typically give up on their resolution.

The solution to this problem is fairly easy, stop doing the same thing every year and expecting a different result. Get off the cardio equipment and machines and ask a trainer about functional training. If you would like guidance, set up a time to meet with me and I will give you 30 days of functional training for free to show you the ropes. Ask a trainer about Eat by Color and learn how to eat intelligently in a busy/chaotic lifestyle.

The bottom line is just try something new. Whether it’s changing your eating habits, getting off the treadmill and into the weight room, hiring a personal trainer, etc. You’ll be pleased at the results you can get by stepping out of your comfort zone.


Making It a Successful New Year

2016 has arrived.   Looking back at members and clients that reached their goals in 2015,  it was little things they did that went a long way to their success. The most successful people in 2015 combined exercise and nutrition.  This was true regardless of goal.  They took a lifestyle approach to both.  This means they did not diet and exercise consistently three hours a week most weeks.

Exercise was not the all consuming lifestyle, forcing members to put the rest of their life on hold.   Instead it was 2-3 hours a week…week in and week out.  Some weeks if life was busy they only got two workouts in.  Since they did not start planning to exercise every day it was not big deal if they missed a day at the gym.  From experience we see many people plan to exercise every day, miss a few workouts, and then toss in the towel because they cannot stick to their plan.

The successful members did not diet, count calories/points/macros, or eliminate entire food groups (i.e. no carbs.)  They did follow Eat by Color, or another approach to eating that produces steady short-term results.  Most importantly their approach to food is one they can stick with long term.   Long term means there is no end to the diet and with it a return of the weight they lost.  The Eat by Color clients that did really well asked us lots of questions AND sent food recalls allowing us to point out things they were doing really well.  As a bonus the food recalls help hold people accountable.

Taking a look at people that were not quite as successful:  This group often got the exercise right or the food right, but not both.  They would crush the workouts and neglect the food.  Even some of our 1:1 personal training clients just would not commit to doing anything with nutrition.  Sure they got some health benefits from exercise but not nearly what they should.  Or they would nail the nutrition and never show up to train.  Even worse they would do mostly cardio and a few machines.

The fastest way to accomplish anything is to copy what those that have already done it did.  In other words don’t re-invent the wheel.   If crushing your goals in 2016 is important to you do these two things:

1)  Set a realistic exercise goal that compliments your lifestyle.  Two to three hours per week is all you need.  Make sure 70% of your time is spent doing resistance training.

2)  Don’t diet!  Find a long-term approach to easily making food choices.  Many have done great with Eat by Color.

If you want help with this ASK!  We have a Eat by Color Nutrition membership that we just launched (more information on page 4 of this newsletter).   You learn how and what to eat based on the foods you like to eat.  You also get digital training.  Plus accountability with both exercise and food to make sure you reach your goals and maintain them.




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! * * Twitter @eatbycolor * *


January 2016 Newsletter

Happy New Year!
There is quite a bit of new stuff going on at FitWorkz.  We are now offering a nutrition membership based on our highly successful Eat by Color program.  Details below.  Digital training, yes we have an app to offer training.  Basic to highly customized.  Total Youth Conditioning for kids continues to teach basic athletic movement mechanics and kids love it.  Special 6 Week Speed and Agility just in time for soccer, baseball, softball and track.
Plus check out the attached January Newsletter for FREE training schedule and more!
Later this month watch for details on our Golf Training.

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.

Holiday Survival Guide


Well it is that time of year again.  Time to eat, drink, shop, and be merry.  The perfect time to add 5 or 10 pounds more weight to lose for the New Years Resolution.  It does not have to be that way.  No one should look like they stole the cookies and milk from Santa at every house in their neighborhood come the first of the year.  Besides if you share with the big man he just may take care of you.

Here are some tips to survive this holiday season:
1)      Eat before you leave.  Showing up at a gathering hungry is one of the worst things you can do.
2)      Stay hydrated.  Do not allow thirst to be confused for hunger.
3)      Hit the vegetable tray first and often.  Skip the dips.
4)      Load up on shrimp and crab legs if your host is a big spender and put them out.  Skip the crab dips, it is not really crab anyways.
5)      Go easy on the sausages, cheese, and crackers.
6)      If there is a meal, follow the rules in the Eat by Color article.  If you have not read the article, do so next.  There will be a quiz later and those that have not read it will fail.
7)      If one must drink, have a glass of water or diet coke for every alcoholic beverage.
8)      Dessert, have some.  Some, not one of every cookie and pie on the table.  Eat what is enjoyed or seasonal; not the fruitcake just because it is there and no one is eating it.  What is in fruitcake anyways is it even cake?
9)      Pass taking left overs home.  Eating them will not help the starving of the world.
10)   If too many adult beverages are consumed, pass the keys to some one responsible.  Drinking and driving is never acceptable.  Plus it is the holiday season and the roads are shared with Santa, his elves, and eight reindeer.

“I must have gained 10 pounds on Thanksgiving I ate so much…”
Let’s get something straight.  No one is going to get “fat” from eating a bit extra a few times this holiday season.  But if one does so every weekend from Thanksgiving to New Year’s all bets are off and Santa may have some competition next year.  One pound of fat contains a theoretical 3500 calories.  So to gain one pound of fat an extra 3500 calories (that is roughly equivalent to 7 Big Macs!) would need to be consumed.   Someone eating normally eating 2000 calories a day that would be 5500 calories or an extra day and a half worth of food.  Though possible it is not likely.  In fact most weight gained from 1 day (not 1 month) of overeating is water.  A person that has been eating healthy and exercising may even see a slight decrease in fat weight days later as a day of over eating can crank up the metabolism.

“I ate enough today for the next week.  Looks like I will be skipping a few meals tomorrow…”
Point number two to get straight.  Skipping meals is a sure way to tell the body it is starving and to store fat.  This is a great way to make sure instead of enjoying an increase in metabolism from eating a bit extra that the metabolism grinds to a halt.  The best thing to do after a holiday is to wake up and eat a normal breakfast.  Then eat every few hours, don’t skip meals.

“I’m gonna pound out a few extra miles on the treadmill this week to work of this meal…”
Point number three to get straight.  Eating 1000 calories and burning 1000 calories does not take net calories to ZERO.  In other words, calories burned during exercise will not come from that extra piece of pumpkin pie.  The calories burned will come from the pie over-indulged in, muscle (remember more muscle = faster metabolism), and body-fat.  So forget pounding out a few extra miles to burn off what you ate a day earlier.

Exercise as a daily activity is the best way to combat holiday weight gain.  Cardio can help.  Weight training is better.   Weight training before a big holiday meal is king for controlling fat gain.  Sparing the science, less fat is gained if exercise (remember weight training is King) is done before the meal.  So hit the weights, do some cardio, and then feast.
Here is a great approach to cardio: 2-3 times per week do one of the following:
HIIT (High Intensity Interval Training)
Jog for a two minutes
Sprint for a minute.
Repeat 6 times and cool down for 2 minutes.
Warm up on your favorite piece of cardio equipment for 3-5 minutes.
Go all out for 3 minutes (if adventurous and on a treadmill sprint for a mile)
Cool down for 2 minutes and go home.

Happy Holidays!
Holidays are about time with family and friends.  A time to catch up, share a laugh, create a memory, and help those that are less fortunate.  If able to do that be grateful.  Not everyone will be with loved ones this holiday season.  Remember those not here and enjoy yourself.  Have a few things you do not normally eat and a few drinks.  If gone overboard, get back on track the next day.  Save some cookies and milk for Santa and GET “EAT by Color.” to make your resolutions a reality!

Ray’s books can be found on and
Nook, Kindle, and Ibook are also available for your favorite digital device. #EatbyColor @EatbyColor
Over 800 videos exercise, motivational, and nutrition can be found on Youtube
Also check out the Get Fit and Live Healthy Podcast on ITunes and go mobile.

December 2015 Newsletter

Charlie Brown Carols

Here is your FitWorkz December Newsletter!
It is that time of the year again, already.  Fortunately mother nature has been kind and December  been mild.  With the hustle and bustle of the holidays most start every new year with a few extra pounds.  To help prevent that we cover a number of things in this newsletter.
Inside you will find:

  • Holiday Survival Guide
  • Supplement do you Need them
  • Strongapalooza, 21 Days to Get Strong through the holidays
  • FREE Training
  • Links to us in the Digital World


In the new year we have a number of exciting changes.  We will be adding to our hundreds of videos on Youtube, more FREE Podcasts so you can take health, wellness, and nutrition tips on the go, Virtual Training via our App (available now see Tim or Ray for details), and more!


December 2015 Free Training and Class Schedule

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Here is your guide to help you stay in your fitness routine throughout the busy holiday season…the December Free Training and Class Schedule!  These are great mini training sessions FREE to all members to keep you in your fitness routine especially if you’re short on time (and during this time of year, who ISN’T short on time?!?) but want to get in a great and effective workout.  To get you even MORE into the holiday spirit, we have a “12 Days of Fitness” Challenge for ALL MEMBERS!  If you remember the song “12 Days of Christmas”, the format is the same, where each day there will be a new exercise, added on from the previous days.  It starts on Sunday, December 13, and there will be winners chosen each day for completing each day’s challenge.

Call the club to sign up or for more information.  Be fit and be well this holiday season!

December 2015 Calendar

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.

Top 5 WORST Trends of 2015

Top 5 Worst Fitness Trends of 2015

1)   Wraps: Great for short term improvement in appearance.  They will cause some water loss in the area wrapped.  The area may appear tighter and more toned.  But rest assured once the water comes back so does the pre wrap appearance.  If you want tight and toned resistance train three days a week and get your nutrition right.
2)   Tea/Detox/Fast: Major come back in the diet world by the charlatans pimping the quick fix.  Totally not necessary.  So NO you do not need a fast, a tea, or detox  to lose weight.  I have lost over 70 lbs and kept it off for over 15 years and never have done a fast, detox, or used funky teas.
3)   Wearable devices like the Fit Bit or apps on your phone: They will help you reach your goals if and only if  you are using it correctly.  A fit bit in your cars cup holder recording steps you are not taking is not helping you.  Learn your device.  Learn how to make the device work for you and your goals.
4)   MLM: I sell to you, you sell to them, and they sell to someone.  We all make money.  Sit down and draw up what this looks like.  You will likely find it resembles a pyramid.  Very few will make a significant amount of money with MLM.  Note, not that it is impossible it is just unlikely and like all things it is going to take a significant amount of work.
5)   Day 22: The 21 Day fix is over.  Now what?  When you go back to eating off normal dish ware and toss the cute little containers you are likely to regain the weight.  All diets are a quick fix to something you need a long-term approach to.  We call this long- term approach lifestyle.  If it is a lifestyle you can do it forever which means any weight you lose you will keep off.



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! * * Twitter @eatbycolor * *


November 2015 Newsletter

Fitworkz Newsletter November 2015Turkey


Happy November FitWorkz Members!  Above is your November newsletter.  We have some very exciting events happening this month, and typically this month is always a busy month for most, but we know that you’re dedicated to getting your workouts in and keeping with your goals despite the busy schedule.

Major announcement!  After decades of service in the health, wellness, and fitness industry THE Bud Gregory is retiring!!!
We invite you to an open house on Saturday November 7 from 5pm to 8pm here at FitWorkz.  Current, former, and folks from the community are invited! Raffles, prizes, and MORE!  Stop by and say hi.
What can you find in the newsletter (it is attached way at the bottom of this email as a .pdf)?  More info by clicking the links below.


  • Top 5 Worst Fitness Trends of 2015
  • Don’t Sweat the Nitrates in Food
  • Bud Gregory Open House
  • Novembers Schedule of Goings On
  • 21 Day Strongapalooza


In health and wellness…and thanks for being a part of our community here at FitWorkz.


P.P.S. We are now taking questions on social media…want to know something post to our facebook ( or page, tweet on twitter (@EatbyColor or @FitWorkz1) or hit us on Instagram (#EatbyColor).  Check out the video below for the first bunch we have answered.  🙂