Work Out of the Week

Delt Raise
Stand with knees slightly bent and hips bent so that torso is slightly above parallel to the ground. Hold dumbbells below shoulder with palms facing each other and a slight bend in the elbows. Squeeze shoulder blades together to extend arms out to shoulder height then slowly return to starting position.

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.

Begin seated at pectoral fly machine with butt and back firmly against pads. Hold handle in each hand with palms facing forward. While keeping arms straight, slowly bring handles together in front of the body, then return to starting position.

Db Lunge
Stand with dumbbells grasped at sides, step forward with one leg and lower body by flexing hip and knee until the knee of rear leg almost touches the floor. Forcibly extend hip and knee of front leg to return to starting position, then repeat on opposite leg.

Machine Shoulder
Begin seated at the shoulder press machine with butt and back firmly on pads. Grasp handles to the sides with palms facing inward, toward the body. Raise lever while keeping elbows in line with the torso until arms are completely extended. Slowly return to starting position.

Db TriKick Back
Position your body with one knee on a bench and the arm on the same side of the body on the bench for support. Hold a dumbell with the other hand with the other foot planted firmly on the ground. Hold arm at a 90⁰ angle with upper arm parallel to the floor, extend lower arm upward to straighten arm, then slowly return back to starting position.





Your Weekly Workout 12/6/2013

Bent DB Row
Begin standing with a slight bend in the knees, bent over at the hips to about 45⁰ with the back straight and head up. Hold dumbbells with palms facing the legs and arms completely extended from the shoulders. Lift dumbbells to chest height while squeezing the shoulder blades, then slowly return to starting position.

Rope Hammer Curl
Begin by attaching the E-Z bar to the low-pulley position on the cable machine. Hold the E-Z bar with palms facing each other, elbows tucked in and a straight back, slowly curl arms toward chest until forearms are vertical, then lower to starting position.

Trx Fly Chest
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.

Bar Bell Dead Lift
Grasp barbell with shoulder-width grip on the ground with palms facing backward by bending at the knees and hips. While keeping the back straight, extend the legs and pull shoulders back to lift bar off the ground.

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.

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.

Your Weekly Workout, Pics and Descriptions

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. 

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. 

Chest Fly
Begin by lying on a flat bench with feet planted on ground, butt, back and head on bench. Hold a dumbbell in each hand with palms facing each other fully extended above the shoulders. Without bending arms, slowly lower dumbbells to the sides of the body so that palms are facing the ceiling at the end of the movement. Lower weights as far as possible, then raise back to starting position above the chest. 

Barbell 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. 

TRX Shoulder Fly
Grasp both TRX handles in one hand while facing the anchor point with palm facing downward. To get into starting position lean back and completely extend arm in front of the body. Raise arm straight up and back until it is in line with the body over the shoulder. Slowly lower into starting position then repeat on opposite arm. 

Trx Tricep Extension
Start by holding a TRX handle in each hand with palms facing the floor and face away from the anchor point. With feet together begin with arms extended 90⁰ at the shoulder joint. Without moving the upper arm, bend at the elbows as far as possible, then slowly extend arms back to starting position so arms are once again straight.



Tips to Boost Your Immune System Via Your Digestive System!

A Healthy Digestive Track and your Immune System!
Did you know that 80% of your immune system is affected by your GI’s (think digestive system) health?  Well it is and a healthy digestive system means a strong immune system.  Immune system health is important to fight off illness and disease.  Especially during the cold and flu seasons!  During times of illness anti-biotics often play a role in restoring health.  Unfortunately anti-biotics can kill both good and bad bacteria.

Good Bacteria?  You bet.  Like the kinds found in your digestive system assisting with the complete digestion and absorption of the food you eat.  The good bacteria’s ensure that your digestive system is healthy, which means your immune system is healthy.

How can the good bacteria be increased?

Two ways…..Pre-biotics and Pro-biotics.

Pre-Biotics:  Ferment in the stomach to produce good bacteria.  Great sources are yogurt and believe it or not whey protein.

Pro-Biotics:  Pro-Biotics differ from the Pre-Biotics because they will survive stomach acid and move further down the digestive track.  Pro-Biotics can be found refrigerated at quality health food stores and most chiropractic offices.   Real Pro-Biotics will have 10^9 (1 billion or 10 billion) bacteria.  The products do have a shelf life and MUST be refrigerated, check both.

Try using both Pre (Yogurt…Greek Yogurt is high in protein as well) and Pro-Biotics (from health food store):

Pre-Biotics + Pro-Biotics = Synbiotics

Zinc, Vitamin C, Glutamine (it’s the most abundant amino acid in the body and under stress the immune system can use extra   glutamine, and rest can all help with a healthy immune system as well.

Other things that can help are washing your hands often, don’t rub your eyes, keep your hands out of your mouth and fingers out of your nose, and as temp drops and the heat kicks on a humidifier is not a bad idea.

This article is intended for informational purposes only.  It is not intended to treat or cure disease of any type.  Consult a physician with questions and before trying on your own.

 *This article is the property of and Ergoteknix Inc.  Feel free to share but make sure you include and!

Pumpkin Pie Protein Shake

A Fall Favorite without the calories, sugar, and fat!  Plus it is high in protein!


Pumpkin Pie Shake



4 Scoops of Beverly International UMP

12 oz of Almond Milk

½ Can of Pumpkin (NOT the pumpkin pie filling that is loaded with sugar)


2-3 tsp Cinnamon or to taste

1-2 tsp Nut Meg, All Spice or Pumpkin Spice or to taste






Approximate Nutrition Facts per Serving

Makes about three servings.

Calories 300

Protein 27

Carbs 12

Fat 2


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.

Wrap it LOW CVARB with Lettuce…and Eat by Color favorite!



So some of you have asked for recipes for the lettuce wrap picture we posted on Facebook.


Why lettuce wraps?  Well lettuce is a great replacement for bread or a higher carb option in what we typically call a sandwich.  Lettuce makes it EASY to create Eat by Color meals.  Now a little history why the bread/fajita for sandwich/wrap?  Most likely because it made food more portable and with the bread providing a vehicle to move typically some type of meat from plate to mouth.

Where does sandwich come from?  Click her to find out.


A few options for the lettuce wrap.  The first is mine.  The second a little more on the racy edgy side as I am including a Rachel Rey recipe.  There are no rules.  Feel free to make recipes your own using foods and ingredients that you have in your house.   Simple means it will fit your lifestyle and you will be successful.


Grilled Chicken Lettuce Wraps

1 lbs of chicken breast

4 fresh peppers, go with red, yellow, green, and orange

Fresh Portabella Mushrooms


1 Pack of Fajita Seasoning



Grill chicken and peppers.  Yes grill the peppers just wash them and put the right on the grill.  Once the chicken is done remove along with the peppers.  Slice the chicken, onion, and peppers into strips.  Combine peppers, chicken, onion, and mushrooms in sauce pan with fajita seasoning (follow fajita instructions) and sauté.

Serve on lettuce instead of tortillas.

Feel free to get crazy.  If you have something at home add it.  There are no rules!  Literally as I write this I have a jar of Jalapeno green salsa and yes this would be going on my fajitas.

This is the one that was not posted on our Facebook page but on a friends.



The Sloppy Joe

Brown lean ground beef

Drain fat, and add your favorite Sloppy Joe mix (be weary as some have a ton of carbs and sugar)

Follow directions on Sloppy Joe mix


Or you can do the following that is from  Personally I am not a fan of recipes like this that require ingredients that I may not always have readily available.  Remember, success with health, wellness, and weight loss requires the process to fit YOUR lifestyle….fancy pants ingredients don’t fit mine.   Read that again, if you are going to be successful with health, wellness, and weight loss the plan you follow has to be easy and fit your lifestyle.

Here is the recipe as it appears here



1 tablespoon extra-virgin olive oil, 1 turn of the pan
1 1/4 pounds ground beef sirloin
1/4 cup brown sugar
2 teaspoons to 1 tablespoon steak seasoning blend, such as McCormick brand Montreal


1 medium onion, chopped
1 small red bell pepper, chopped
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
2 cups tomato sauce
2 tablespoons tomato paste
4 crusty rolls, split, toasted, and lightly buttered
Garnish: sliced ripe tomatoes, pickles, Deviled Potato Salad, recipe follows


Heat a large skillet over medium high heat. Add oil and meat to the pan. Spread the meat around the pan and begin to break it up. Combine brown sugar and steak seasoning. Add sugar and spice mixture to the skillet and combine. When the meat has browned, add onion and red peppers to the skillet. Reduce heat to medium and cook onions, peppers, red wine vinegar and Worcestershire sauce with meat for 5 minutes. Add tomato sauce and paste to pan. Stir to combine. Reduce heat to simmer and cook Sloppy Joe mixture 5 minutes longer. Using a large spoon or ice cream scoop, pile Sloppy Joe meat onto lettuce.

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!

FitWorkz Like it is in Members Words

Our members ROCK!  Their experiences are AWESOME!  Even better when they share them with us!

Here is what they are saying about FitWorkz!

July 5, 2013

Via email


You’ll probably get a chuckle from this. In the last 8 years I have never been without working out until my thyroid went into a tail spin and I got sick this last winter.  I haven’t been in a “group” setting since the boxing gym and that’s been 4 yrs plus.  I’ve signed up for Evolution training tomorrow–and I am nervous.   I can’t even imagine how I will do–or how sore I will be come Sunday or Monday.  Signed up for Monday and Wednesday as well.

LOVED the posting you put on facebook–about beating “her”.

It’s perfect for where I am at right now.

Yup. Nervous–and excited.


July 4, 2013

Via email

Hi Ray !

Last week while working out at Fitworkz, I thought back to when I purchased my 1st gym membership;  I was in my early/mid 40’s, now I’m 70.  Since then I have held annual memberships in 3 states, 6 cities, and 14 gyms;  sometimes 2 0r 3 at the same time.  Some kind of Junkie, huh?  Never wanted to miss a workout.

Telling you like it is, “Fitworkz is overall the very finest facility I have ever known, and the only one I will miss.”  You have done an outstanding job of creating a professionally managed gym with the most knowledgable and helpful staff I have ever known.  You, Ray, have continuously re-invested in upgrades, new programs for the betterment of members, and state of the art equipment;  most gyms only want to sell a membership and forget all else.  Fitworkz, the staff and members have created an atmosphere of belonging I will not forget.  My best wishes to all.


***Jim we miss you already!!!


June 28, 2013


MariJo had been training for a marathon before a muscular injury literally stopped her in her tracks. After a functional movement screen, gait analysis, and running analysis was performed here at FitWorkz several muscular imbalances were identified and trained accordingly. After just five sessions with a sport performance training specialist she is now running pain free and the entire FitWorkz team is happy to see her back in action! TRAIN SMART!  Have a nagging pain holding your training back?  Ask for a FREE consult with a trainer!

June 30, 2013

via facebook messaging

Tessa tagged you in a post.

Tessa wrote: “For those of you who knew me when I lived in Illinois, you knew me as an overweight woman who always had a smile for everyone. I was always happy, always smiling, but I was hiding a terrible secret behind my smile. I was 230 lbs, and behind closed doors i was very depressed & very unhappy. I slept all the time, I wasn’t happy in my marriage of 10 years, and I had gained 70+ lbs during my marriage. I didn’t realize I was depressed until one of my daughters friends said to her, ” what’s wrong with your mom? I’ve never seen anyone sleep as much as she does.” When I wasn’t sleeping, I was eating. I was in denial. Then I saw a photo of myself that was taken at a friends baby shower and I was horrified. I couldn’t believe I looked like that. I had to do something to get healthy, to feel better about myself. I joined a gym in Dekalb IL. and I met Ray Binkowski. He was the owner of Fitworkz athletic club and got me on a 16 week program. It worked! I started losing weight and feeling better about myself. In fact, the gym was my happy place. I didn’t like my job at the time, I didn’t want to be at home because I was unhappy there, but when I walked into the gym, I felt at home. I actually had people care about me and care that I was getting fit. Well long story short, I divorced my husband of 10 years, moved to Arkansas to be with my parents, I got an awesome job at a great company, I met the man of my dreams, I got married again, and in the 3 yrs I’ve been here in Arkansas, I’ve lost 60 pounds. I still have a ways to go, because I want to loose another 15 lbs and get toned, but I am so much happier now, happier then I have ever been in my whole life!



June 24, 2013

Monthly reassessment!

One month re-assesment…”shorts are falling off.  Down 5 lbs of fat!!!  “Eat by Color” is SO easy!”


June 23, 2013


From Facebook and client that lives out of the area.

“I just went to old navy and bought size 14 Capri pants. And they aren’t even stretchy!!!! I’m so excited!! Wish your gym was closer!!!”


June 23, 2013


From email

“I had a conversation this week with a person who I just think couldn’t be happy for someone. She asked me how the gym was going and I modestly told her good and that I was working on my own now and taking in a evolution class a week. I also said how you were so very kind to continue to let me check in with you once a month. She then proceed to say, “well you know that they can manipulate those numbers any way they want. I was set a back. Too bad she would have such a negative out look. I then decided she needed to hear how much I had reduced my body fat and that clothes don’t lie.


June 22, 2013

By email

“Just got this by email…. “I saw my doctor this week and my blood pressure is now too low, so she lowered my dose of blood pressure medication.”


Eat by Color made this possible for 50 year old FitWorkz member!