Easy Way to Add Vegetables to Your Grilled Meal!

Easy Way to Add Vegetables to Your Grilled Meal! . Simply easy things to do with vegetables this grilling season. Take the your vegetables outside and put them on the grill to. Even fruit goes great on the grill. Check out the video of Lisa Brandt RD and Ray Binkowski Author/Trainer in this video from the Hy-Vee in Sycamore for some easy grilling ideas to try today.

More great info and recipes Get fast easy recipes like this here http://bit.ly/2rgHXZi

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 #ProudlyDeKalb

Baseball Speed and Agility in DeKalb and Sycamore at 24 Hour Gym FitWorkz

Baseball Speed and Agility in DeKalb and Sycamore at 24 Hour Gym FitWorkz


Baseball Instagram WeKnowAthletes_16

At Athletic Republic, we concentrate on only one thing: better athletes. Ever since we first started blending the science of physiology and biomechanics with sport-specific training more than 25 years ago, we’ve made it our singular quest to be the go-to place for serious athletes. We’ve developed a unique program to specifically train baseball players to improve their speed, power, agility and reactions so they can become not just better athletes, but better baseball athletes. Through our evidence-based training protocols and patented equipment, we improve an athlete’s hitting and throwing mechanics, first step quickness and flat-out speed and a player’s anticipation and reaction skills. We also provide exact neurological learning and coordination that improves a player's ability to hit, throw, catch, pitch and field.

At any age, at any level, baseball is a physically and intellectually demanding sport. By focusing on speed, power and agility, we can give every baseball player the tools to be more successful on the field, regardless of their position.

Speed: Baseball is made up of intense bursts of speed. Success or failure is tied directly to an athlete’s ability to increase or decrease speed in just a few steps.

Power: Hitting with explosive power is developed by improving rotational strength and stability. Pitching velocity is increased by strengthening the acceleration and deceleration muscles used for every throw.
Agility: Body control is essential for making a defensive play. An efficient player must be able to shuffle, sprint, reach, change direction, move backward and jump to successfully field a ball.

Athletic Republic is staffed with a team of trainers certified in a unique combination of exercise science, sports training and athlete assessment technology. If you're interested in taking your baseball training program to the next level, we're ready to help you improve your game and on- field performance.

FitWorkz Sports Performance

24 Hour Gym in DeKalb and Sycamore offers Athletic Republic speed and agility training.  To date over 1,000 local athletes have trained at FitWorkz.  This includes 100 college athletes and 7 professional athletes.  

Our Athletes have gone on to play here:

University of Missouri–St. Louis, College of Wooster, Waubonsee Community College, Drake, Carthage, RVC, Carthage, RVC, NIU, William Penn University, Iowa, Michigan, St. Ambrose, UW Lacrosse, U of I, ISU, EIU, Universtiy of Northern Colorado, Aurora University, University of North Dakota, UW-Platteville, Upper Iowa, NIU, Rose Hulman, University of Minnesota Crookston, College of Dupage, UW-Stout, UW-Whitewater, Valparaiso, Bowling Green, Weber, Sarah Lawrence College, Kankakee Community College, KCC, Iowa State, Carthage, Arkansas, Augustana,, Florida College, West Virginia, Blackhawk College, Garcher Webb, Philadelphia University, Drake, UW-Lacrosse, Florida Institute of Technology, North Central College

FitWorkz Largest 24 Hour Gym in DeKalb and Sycamore

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FitWorkz is Now Open 24-7

We live in a time when we can watch TV and Movies on Demand, grocery stores and gas stations are always open, books and music are a click away. Today you can exercise any time you want at the largest 24 hour gym in DeKalb and Sycamore.

Thank you for your patience. Our staff has been working hard to make this possible. The last of our systems testing is done. We are excited to finally be open 24 hours a day. The video below covers some of the key points for access to the club.

We hope the increased access makes it easier for you to reach your health, wellness, and weightloss goals.

FitWorkz 24-7 Key Points

  • All Members Scan at the Door, Not at the Front Counter
  • If You Hold the Door for Someone they too must Scan
  • No More Scanning at the Desk
  • Counter Staffed Hours are Posted at the Door
  • Make Sure You Take Your Keys when You Leave

Staffed Counter Hours as of October 29, 2016

  • Mon-Th 7:00am -7:00 pm
  • Fri 8:30 am – 6:30 pm
  • Sat/Sun 8:00 am – 12:00 pm



EASY Weight Gain for Today’s Athlete!


EASY Weight Gain for Today’s Athlete


As an athlete you have probably struggled with gaining and maintaining weight.   Don’t start next season the same weight you are today.   If you gain the right weight the right way you will find an extra bonus beside the scale moving up. You will likely find your lifts go up in the gym AND you have more energy on the court, track or field.

Whether with a Sycamore H.S. volleyball player getting ready to go to Arkansas, or a football player at NIU, or an NIU grad moving on to the NFL…body weight always plays a role. In the last two weeks a local quarterback I am working with has gain over 2 lbs.

Simple things they did and you should too….

Eat and eat often.

You should be eating every 2-4 hours.   Each meal should contain protein. Remember protein provides the amino acids that are the raw materials for tissue repair and growth. The simplest way to look at this is as follows; protein is like the 2×4’s in your house. No 2×4’s no house. Forget the protein is bad for your liver and kidneys. This is completely unfounded as there has never been a study to support this. So eat your protein.

Don’t tell me you can put a whole pizza away. I know you can eat a lot. But you need to eat a lot OFTEN!

Breakfast and Training

The two most important meals of the day are breakfast (and this should not come out of a box) and post workout. Post workout includes after weight training, after practice, after a game, after speed and agility at Fitworkz.


Supplements are not a replacement for food. We get athletes all the time that want to load up on supplements…but fail to fix their eating habits. You have to fix food first. Then supplements offer a convenient way to get enough food when you need it.

Here is the supplement program one local athlete has used to gain 2 lbs in less than 2 weeks:

Postworkout/Practice/Training (half before training and half after)

  • 4 Scoops Mass Maker
  • 2 Scoop Provosyn



  • 2 Ultra 40 per meal
  • 2 Mass Aminos per meal
  • 1 Super Pak with Meal 1


Meal Replacemnt Shake

  • 2 Beverly International UMP
  • 2 TBS Heavy Whipping Cream
  • Handful of Berries


A few words on OLD SCHOOL supplements the Super Pak, Mass Aminos and Ultra 40.

Super Pak

Product Type: Multi-Vitamin/Mineral Packet (30 packets)


Rated #1 by Planet Muscle magazine, Super Pak is the ultimate “insurance plan” against micro-nutritional (i.e. vitamin and mineral) inadequacies. Each packet contains a pre-assorted selection of tablets and capsules loaded with an array of time-released vitamins, chelated minerals, enzymes, superfoods, and more.


Beverly has clients who have used Super Pak for years. They say it keeps them healthy and free from colds, improves the health of their skin, gives them more energy, and makes their muscles more responsive to training.


Secrets to Success


  • Take 1 packet daily.


Ultra 40


  • Product Type: 100% Argentine Beef Liver with Blood & Muscle Building Support Factors
  • Size: 500 tablets


Bodybuilders of all ages use Ultra 40 to amp up the muscle-building power of their workouts. These super-concentrated liver tablets are rich in B vitamins, heme iron, and other nutrients that promote greater muscle stamina, pumps, recovery, and growth.


Secrets to Success


  • Take 1 tablet of Ultra 40 per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.


Mass Amino Acids

  • Product Type: Advanced Amino Acid Nitrogen Technology with Peptide-Bonded Amino Acids (PBAAs)
  • Size: 500 tablets

With a verified buyer rating of 9.8 out of 10 on Bodybuilding.com, Mass Amino Acids is no ordinary amino acid tablet formula. It is distinguished by high levels of peptide-bonded amino acids (PBAAs), which studies suggest have up to double the anabolic potency of regular food.

Secrets of Success

  • Combine Mass Amino Acids with Ultra 40.
  • Take 1 tablet of Mass Aminos per 10 pounds of body weight, per day.
  • Spread your daily allotment of tablets out across the day and take with meals.


7-9 hours of sleep is a must. Turn the TV, Xbox, etc off and get some quality sleep.


Training is second to food in terms of gaining quality mass. Training is different than exercise. Training means you have a plan in the weight room. You plan to do more in the weight room every time you train. Every time you train you record what you did. In black and white you should be able to say and show why you made progress in today’s workout over last weeks. Remember that which is measured can be improved. Saying things like “I remember what I did last week in the squat…” yeah sure you do and your competitor that trained, had a plan, wrote it down and knows for sure why she is better this week is going to crush you in competition.

So what can you expect after 8 weeks? Most report gaining 6-8 lbs of muscle.

Get the Supplement Stack, Training and Nutrition Program for $120 (over half off!)

FitWorkz offers speed, agility, and sports performance training in DeKalb. Athletes from Dekalb, Sycamore, Genoa, Hinckley, Shabbona, Dixon, Rock Falls speed and agility training at FitWorkz.   Training increases speed, vertical jump, lateral agility and more. Athletic nutrition programming and counseling using the “Eat by Color” for athletes program is also available.

@FitWorkzAR * FitWorkz.com * facebook.com/athletic.republic

3 Detours Sure to Wreck Your Progress and Prevent Results

3 Detours Sure to Wreck Your Progress



I have an opportunity to work with a wide range of people. Some are interested in losing a few pounds, getting in shape for some type of contest or sport season. Clients run the gamut from the single mom trying to lose a few pounds to set an example for her kids to a recent high school graduate going on to play collegiate sports and recently a Dr. from Ohio. Different people of all shapes, sizes, and ages. Most importantly with different goals.
Each may require a different approach. But there are three things that can detour results and success for anybody.

To illustrate I am going to use making cookies , there is no particular reason for this except everyone loves cookies.




Detour 1
You have grandma’s recipe for the best cookies in the world and decide to make them. Instead of following the recipe you combine some of her recipe along with a recipe online and the one in that Betty Crocker cookbook every house has. Now each of the three recipes may produce tasty cookies on their own. Combine bits of each recipe and who knows what you are going to get. The same can be said of your workout and nutrition program. Stealing an idea from a guy at the gym, adding in something from the internet, and tossing in what was in this months Fitness Muscle & Meathead for the Baby Boomer magazine will likely produces poor results.

Detour 2
You follow grandma’s recipes to a “T”, place the cookies in the oven, and set the timer. When the timer dings you take the cookies out and dump them in the garbage. Stating “the cookies taste terrible” without so much as taking a bite. Taste the darn cookies!!! I see many people put in the effort and eat right only to throw it all away insisting it is not working. Truth be told how do they know it is not working? Did they get their bodyfat tested via a 9 site clinical skin fold method? Most of the time they don’t have to way to measure progress.
I met with a lady just today that is killing it with nutrition and exercise. She is doing awesome! But in her eyes she was not making progress…well guess what we did her bodyfat and low and behold she is down 5 lbs of FAT!!! She was a different lady leaving my office. So taste the cookies…have a way to measure progress and MEASURE!
Detour 3
Grandma’s recipe says to bake the cookies for 10 to 12 minutes. If you take the cookies out after 5 minutes how good are they going to be? Probably not very and you can forget them tasting like grandma’s! Give the cookies time to bake (watching them bake won’t make they cook faster either.) Same holds true for exercise and nutrition. Just like it takes the cookies time to bake it is going to take your body time to change. Give it some time and remember just like watching the cookies bake staring in the mirror every day will not make the changes happen faster.


Avoid the Detours with YOUR health, wellness, and weightloss
1) Pick one approach and do it without adding bits and pieces from all over the place. Just follow grandma’s recipe and ONLY her recipe.
2) Plan to measure your progress so you know how you are doing. Taste the cookies!
3) Let the approach have time to work. If grandma’s recipe says to bake for 10-12 minutes, give it 10-12 minutes and DON’T stand there staring at the oven.


wreck it



Don’t let Detours Wreck your Results!






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


July 2014 Newsletter




Some time back we mentioned we were going to bring back the FitWorkz newsletter.

Well it took longer than expect but it is back.  Finally!  🙂

One is attached as a PDF below.


What can you find in the newsletter?

  • Member Success Stories
  • Recipes
  • Training and Exercise Information
  • Motivation
  • Calendar of Upcoming Clinics and Workshops
  • Benefits of Massage
  • How to Lose that Last 10 lbs
  • MORE!

Watch for the August newsletter in a few weeks…it will be loaded with back to school and programs, deals, and more!

Oh, make sure you check out the calendar board in the entry way of FitWorkz to stay on top of all that is going on.

In health and wellness…


PS…some have been asking for more food ideas and workout ideas, well our facebook pages are loaded with them!
Fitworkz Newsletter July 2014




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

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


The Truth about Gym Memberships from a Gym Owner


The Truth about Gym Memberships from a Gym Owner

Everyone that joins a gym has a reason to do so. The reason is usually some problem and in the individuals mind, the membership represents solution. Common “problems” could be weight loss, high cholesterol, diabetes, hypertension, looking good for a special event, living longer….and the list goes on. The membership is thought to be the solution and with it the promise of changing their life. In reality the membership offers monthly rental use of gym equipment that the majority of people have no idea how to safely use it, yet alone use it in a manner that will help them solve their problem, the reason they joined to begin with.

What typically ensues is the following: The individual is a new member. They are shown where the equipment, locker rooms, and any other amenities are. A discussion of the new member’s goals and a suggestion of the safest and fastest way to accomplish them are absent. The new member begins their journey. In short order they migrate to the few pieces of equipment they are familiar with. Typically this is the treadmill, bike, or elliptical. They feel out of place but, their “problem” is important to them so they stick with it a few days per week.

Weeks turn to a month and sometime around the second month the new member grows frustrated with a lack of progress or even worse gets hurt.   The proverbial towel as the new member says “why bother?” Once this has happened enough, the new member never returns to the gym and any chance of solving their problems is lost forever. In a nutshell, gym memberships DO NOT WORK!

Today there are more gyms, health clubs, and fitness centers in the United Sates than there ever have been. Yet we have epidemic levels of obesity, diabetes, and heart disease. Again gym memberships do not work.   So the industry is failing to deliver solutions to people’s problems. Instead the industry response has been to drop the price, or go 24-7. The business model becomes “we are cheap and ONLY $ a month” or “you can exercise whenever you want.” The same membership you had two years ago at half the cost per month is not going to work. If you have no idea how to safely and effectively exercise the fact no one is around or you can exercise whenever you want does not help you. Neither of which provides the solution to any problems.

Fortunately there is a new trend reshaping the fitness industry. Known as training gyms or hybrid training gyms, these facilities are providing real long term solutions to member’s problems. FitWorkz is one of these new, albeit rare breed. Rather than monthly rental access to traditional gym equipment, WE are sitting down and asking what the new member’s goals are. Then mapping out the fastest way to not only reach their goals but maintain them. Rather than focus on selling as many memberships as possible, our focus is changing lives!

Today we offer various memberships but the similarities to the typical gym membership stop there. FitWorkz is offering training or coaching along with a plan for the member. In the past the only option for this was costly one-on-one personal training.   Our training memberships offer affordable access to functional workouts using very little of traditional gym equipment. Functional training offers an infinite variety of exercises so members never get bored; you really don’t enjoy another 3 sets of 10 anything do you? Most importantly functional training helps you get the best results in the shortest amount of time. Plus, there is very deliberate social engineering going on and members are feeling a part of a fitness community, so much more than just a gym membership. This community environment provides a level of motivation, support, and accountability not seen in the fitness industry.

Members are empowered with knowledge/coaching, affordable access to training, a supportive community offering a gentle tug or push toward their goals, and most importantly they are having FUN exercising and reaching their goals. Solutions to these member’s problems are being offered and realized. If you too have problems, and we all do, ask about our “30 Day Personal Coaching Experience.” Let’s be honest…You already know that the same old membership is going to get you the same old results.

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


Athletes Top 7 Training Mistakes



1)  Training like a bodybuilder

We see this all the time.  Johnny or Jane athlete gets a gym membership at dad’s gym or even worse the low price club where all of the kids from school go.  At the gym they do bodybuilder exercises and programs.  One dimensional and single plane bodybuilding exercises will not help you run faster, jump higher, change direction quicker or reduce injuries.  Dumbell curls and tricep kick backs have no place in the athletes workout.  Curling in the squat rack is out as well, for everyone not just athletes.  What is in?   Functional multi joint and plane training (game play is multi dimensional and plane and your training should be too).  Get off the machines.  Start doing functional training that force you to recruit your core like you do in sport.

Reason two…bodybuilders do not make good athletes.  Bodybuilders are often too lean to be good at sports.  Take a look at O or D line in football.  You don’t want some ripped like a ball of twine lineman protecting the QB.  In this scenario your QB would be the equivalent of road kill.  Athletes need to be the shape, size and bodyfat that allows them to best play their position in their sport.

2)  Your cell phone or tablet are NOT training tools.  Turn them off, put them away and train!

Dude put your phone away.  If you are on your phone or tablet you are not on your workout.  Your taking away from your training intensity.  Turn them off or better yet leave them in your car or at home.

3)  Bro time with your Bro’s chatting school, practice, or last nights game.

Two Bro’s that play on the same team come in to workout.  They spend more time talking then training.  Even worse they watch videos of people training.  Bro you are here to TRAIN!  That video could be of your competitor that is going to run right over you next season.

4)  Not matching training to your sport.

If the average play in your sport lasts 20 seconds or less and is an all out effort.  Your training should mirror that.  Your training should NOT be 2 hours of low intensity workouts.  It should be 20-30 seconds of all out effort, just like game play.

5)  Exercising is not the same thing as TRAINING!  Understand the difference and train!

Exercise is moving around and not much else.  Just because you did a two body part three day training split does not mean you trained.  Exercising and working up a sweat does not mean you trained.  Puking during or after your workout may be seen as ‘KEWL’ and a badge of bad @ss it does not mean you trained!!! Training means you have a goal, a plan to reach your goal, and can say with out a doubt why you are better after training today than yesterday.  Anything less is just exercise and exercising does not build champions training does!

6)  Failing to measure progress.

This ties into to mistake number 5 above.  The only way you will no you are better after training today is to write it down.  In other words record your training program.  Sets, reps, pounds, rest.  If you think you just know you “did more today” then God Bless and your competitor is going to crush you.  Measuring progress shows a definite progression in your training…in a nut shell that means in black and white that yes you are better today and you know why.

7)  Investing in recovery, both sleep and nutrition.

If I had a dollar for every athlete that assured me they eat a lot and just last week they put away a whole pizza.  First pizza is less than ideal as a recovery food.  Not to pick on pizza, we had it for dinner.  It is just not best for recovery, increasing lean mass or reducing fat mass.  What does make sense is a quality post workout protein shake.  In addition the athlete should be eating every 2-4 hours and every meal should include protein and carbs.  FYI Meals do not come out of vending machines and are not fried in the cafeteria.  If you plan to TRAIN and after reading this you no doubt will, proper nutrition is a must. Oh, and starting your day right means eating breakfast!

If I had another dollar for every athlete that skips on sleep.  Let’s just say I’d be filthy rich.  Sleep has been replaced with hangin with bro’s, XBox/PS/Ipad/, or on demand (hulu/netflix/etc).  If you are going to maximize  your gains from training you need to sleep 7-8 hours per day.  Period.

Try us out for FREE!  Simple fill in the info below.  Plus as a bonus you can earn a chance to train with us for a year for FREE!  See FitWorkz for details!








Speed and Agility training in DeKalb and Sycamore at FitWorkz.  Athletes train to get faster, jump higher, and change direction faster.  Sport performance training is provided year round to athletes from DeKalb, Sycamore, Genoa, Belvidere, Dixon, Sterling, Rockfalls, Elburn, Kaneland, Rochelle, Shabbona, and more.  Athletes have earned over $315 million dollars in scholarships in the last 5 years alone.   One of the biggest improvements goes beyond athletics.  Athletes and parents report a tremendous improvement in self esteem, self confidence and belief in ones ability to achieve.


FitWorkz.com * @FitWorkzAR * Facebook.com/athletic.republic   *Facebook.com/FitWorkz.DeKalb