Work Out of the Week!

Bent DB 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.

TRX Bicep
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.

Cable Incline Bench 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.

Back 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.

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.

Db Tri Extension
While standing, grasp a dumbell with palms facing upward above the head. Slowly lower weight behind the head by only bending at the elbow until a stretch is felt in the tricep, then raise to starting position.

Make Fitness Fun and Variety with Sycamore High School Mind Body Fitness!

SHS Mind Body Fitness Field Trip to FitWorkz


We recently had the chance to share the FitWorkz different with three classes from Sycamore High School.  Ms. Tranchita from SHS had contacted us to see if we were interested in allowing her classes to visit FitWorkz.  The goal was to show them fitness options today, tomorrow, and most importantly for the rest of their life.  Ms. Tranchita wanted to show the students there are options in fitness after high school and organized sports end.

Well…this is what FitWorkz does.  We CHANGE LIVES by making fitness fun and functional!  The students enjoyed participating in our Evolution Training.  Do me a favor…change that do yourself a favor.  Watch the video!  The classes are having FUN!  The classes experienced something other than another 3 sets of 10 anything.  They are having fun.  The smiles are genuine.  We even saw one high five from two classmates demonstrating the “yeah we got this” attitude and the ensuing sense of accomplishment.   Check out the video.

Interested in changing your life?  Have you tried the typical “gym” experience found yourself bored or with little results to show for your effort?  Check us out…30 days for ONLY $9!   For $9 get access to a trainer practically every time you walk in the door, more importantly you will have fun exercising…when was the last time you smiled through an entire workout?

Ms. Tranchita thanks for opening and exposing the minds of your students to the larger world of cutting edge fitness.  It just might mean one person embarks on a journey of health and wellness.

*A special thanks for Kelsey, Roy, Sean, Cody, Judy and the rest of the FitWorkz staff for making this possible.  Great job team!


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 * * *

Work Out Of The Week

Delt Raise
Begin standing with feet planted firmly on the ground, a 90⁰ bend at the hips, and a dumbbell in each hand with arms fully extended down from the shoulders with palms facing each other. Raise the weights out to the sides of the body until they are at 90⁰ with palms facing the ground while keeping the back straight. Then slowly lower into starting position.

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.

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.

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.




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.

Trx Flys
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.


The Most Important Thing you can Do for Your Health!

This is the ONE Thing you Need to Do to be Successful!


I have the chance to meet and interact with hundreds of people on a daily basis.  Many are interested in health, wellness, and weightloss.  Occasionally, I talk with someone and walk away knowing they will be successful.  That happened last week.

Last week I had a meeting with a lady.  She was interested in talking about FitWorkz and personal training.  We had known each other for a few years as she had invited me do “Eat by Color” lunch and learns for the company she works for.  Having never talked to her about training for herself at Fitworkz, I was excited to show her all the FitWorkz Team could do.

The meeting started with a discussion about why she was here for a meeting, and what she wanted to accomplish.  Along with why those things were important.  To my surprise she pulled out a piece of paper folded in half.  What was typed on that paper is above the text in this post.  Take a look.  Those 8 lines above mean this lady WILL realize her goals.  She set specific goals, put them in writing, shared them with me and and the right reasons to make them reality.  I can tell  you in my 13 years of training and consulting in the health, wellness and fitness industry that SHE is the first to come in with a list, in writing, of what she was going to accomplish.  She will realize everyone of her goals.

Are you interested in Change?  Steal her thunder.  Get out a pen or get on your favorite digital device.  Type what you want to accomplish.   Then share it with someone.  Better yet share it HERE!  In fact the first 5 people to post their goals get a FitWorkz long sleeve dry fit t-shirt.  Why?  Simple.  The FitWorkz Team takes changing lives seriously.  It all starts with a goal, in writing, shared.  The FitWorkz Team will help you create and execute the right plan.



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 * *

Your Tips to Avoiding Weight Gain During the Holidays

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)      Desert, 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!


Happy Holidays from FitWorkz and “Eat by Color”


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. * * Twitter @eatbycolor * *

We Change Lives August 20, 2013

August 20, 2013

Motivated one on one client

“I bought size 12 jeans for the first time in years!  Plus I am down 60 lbs since the first of the year…a MONTH a head of my goal!”



August 19, 2013

Via good old snail mail

The most AWESOME thank you card from a member whose life is a changing!






August 15, 2013

Here at FitWorkz

My daughter was given a Tshirt for her sport.  It was skin tight.  Last night she said look mom, she was wearing the shirt.


August 13, 2013

Retired one on one personal training client

“I just had my best doctor’s appointment results in 4 years!”

CAUTION! FitWorkz is Changing Lives, In the Words of those Changed!

July 31, 2013

Via Facebook

“I bought some scrubs and the tops are large instead of xxl and large for the pants. I’ve NEVER worn large scrubs!!”

Congrats you do now!  Her secret FitWorkz + Eat by Color!


July 31, 2013

At the front counter


“I really like Evolution Training.  I did not think I handle the training.  But I can.  The best part is I have not run in years because my knees would hurt.  My knees don’t hurt and I am running again.  Even better my son and I did the Muddy Buddy in Gilberts…at 58 I was shocked that I could climb cargo nets and event did a rope climb, plush we finished the race!”

-Life is more fun when we participate!  Her secret Evolution Training!


July 29, 2013

Via Facebook

“So far I’ve left 14 lbs at the gym in less than a month so far.  Or 1 – 14# bowling ball lol”

-This is from a self employed tradesmen that has been framing houses 8-10 hour per day. His secret Evolution Training!


July 27, 2013

Via Facebook

“Just bought my FIRST EVER bikini!! to some that might not be a big deal but for me it equals success for all of my had work!”

-This is the second time we have had a woman accomplish this!  Congrats!!!  Her secret FitWorkz + Eat by Color + Small Group Training


July 25, 2013

1:1 personal training client

I wore a pair of pants that have not fit in YEARS to my interview…and got the job, not just any job, my dream job!

-Client is down over 40 lbs and MANY dress/pant sizes!


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.

It’s EASY to Change Your Life!


Some of the absolutely amazing feedback from FitWorkz members via monthly assessment, email, Facebook, or Twitter.


April 10, 2013

“I just want you to know your book inspired me.  I am changing my life.   I have an identical twin sister that is in need a of kidney.  I am a match and candidate but up until now I was NOT healthy enough to donate one of mine to her.  Thanks to FitWorkz and “Eat by Color” I am healthy enough to do so.”

***Amazing comment from a client/member this morning…she has also lost just under 10 lbs of fat in the last month and a half.  FitWorkz-“We Change Lives!”

April 8, 2013

I am now a size 2!

March 25, 2013

Well I did it, I beat it.  I am cancer free.

March 25, 2013

I just got back from an 11 day trip to Isreal.  I am glad I worked with Henry before I left.  With all of the walking on the hills and cobblestone roads my ankle which is fused never would have made it.  Neither would my knees.  If I did not train with Henry specifically, the calve raises and step ups.  The miles of walking also allowed me to enjoy the smorgasbord of food from around the world without gaining a pound.  Thanks Henry and FitWorkz!

March 13, 2013

Hello Ray,

I knew you might like to hear about this. I went looking for a dress for Easter Sunday yesterday.  I actually had to buy a smaller size! The dress that fit was two sizes smaller than I wore before I started working out with Henry and eating by color. The most noticeable difference in the way the dress fit was that my hips are definitely slimmer. I only mention this because I know this is a very difficult area for women to slim down. This has been especially true for me!

Thank you, Ray, Henry, and Rose for your help,

March 12, 2013

Last week I ran and jumped for the first time in many years, this week I bought pants in the “misses” department instead of the “plus” size area and it felt fantastic! Due to fibromyalgia I never imagined I’d be able to do these things again. Thanks to Ray and the FitWorkz team I AM!  Schedule you FREE consult with Ray to find out how FitWorkz can help you too. Share this with your friends, members or not. Helping someone get their life back is the greatest gift you can give!


Early March 2013

Just wanted to say Thank you for this book! It has taught me what kinds of food to eat to help aid in my weight loss and what kind of foods to stay away from, but the biggest success of this book for me was how it taught me that weight training is a huge part of changing your body and I am Loving all the changes I have seen in just the two months I have been doing what Eat By Color has taught me! I’m down 21.3 lbs and still going strong!!

Changing Lives, Would You Like to Be Next?

FitWorkz…We Change Lives!






We were the first club in town almost 35 years ago and we were the first to offer group exercise (The Wright Athletic Club), a women’s only club (Body Works) and NOW we have been the first to embrace functional fitness and other newer cutting edge methods to help you reach your personal fitness goals. Yes, you can be the oldest and still LEAD the way IN the FITNESS business.

Many clubs in the area have come and gone. Most of these clubs have failed because they forgot that this business is not just about selling memberships. It is not about cramming as many people into one club as possible, it is about people and results. Our goal has always been to support you and to provide a place to escape to for an hour while working on your personal fitness.

We have THRIVED for so many years because we value our members, and we are extremely grateful to the community for their   continued support. If you haven’t been to FitWorkz lately, or have never tried us, please consider our risk free trial membership.

We invite you to try our club for a 30 day trial for ONLY $9 (a $269 value). This includes group training and unlimited personal coaching as well. That’s right, you can have a personal coach supervising your exercise every time you walk in the door. With a coach you always have the help you need to reach your goals.

Why the trial membership? Simple. Talk is cheap. There is a difference in fitness. We want the chance to show you we care about you, your goals and your results. We want you to experience the FitWorkz difference. Most importantly, we want the chance to Change Your Life!

Try us for 30 days and give us a chance to earn your business. If we don’t earn your business we part as friends. If you have been a past member, please come see what’s new and visit with some old friends. If you’re new to fitness, come get started at a place that will patiently help you get started with something you know you need in your life but maybe have never found someone to help you get going.

Your FAST Results with Functional Training

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.






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