Stories Worth Sharing with Ray Binkowski

For decades, we were told to eat low fat, base our diet on carbohydrates, and be cautious with protein.And yet… fat loss got harder, muscle was harder to maintain, and diets stopped working — especially for women over 35.Now the food pyramid has changed.But most nutrition advice hasn’t.In this episode, we break down:Why the original food pyramid emphasized carbohydratesWhat “essential nutrients” actually means (and why it matters)Why there are 9 essential amino acids, 3 essential fatty acids, and ZERO essential carbohydratesWhy protein now sits at the top of modern nutrition guidanceWhat “highly bioavailable protein” really means (and why not all protein is equal)How women 35+ should think about protein, fat, and carbs todayThis is not a fad diet discussion. This is not groupthink.This is biology explained in plain English — and how to apply it to your training, your nutrition, and your results.

In this podcast we cover what a concussion is, signs of concussion, what to do, the recovery process and things you can do to maximize recovery.My son had a concussion, and I wanted to learn then share things I wish I knew before, during and after his injury. Though he had a previous concussion and I had done a webcast/podcast with a great certified Athletic Trainer on concussion.. my wife had a chance meeting with a doctor that worked in a concussion clinic at a pinewood derby of all places.Our son went to the concussion clinic where he went through a battery of tests and was prescribed physical therapy. At which point I realized there was a lot more to learn about concussion.Assets and resources mentioned in this podcast:Pediatric Sports Specific return to Play.https://pmc.ncbi.nlm.nih.gov/articles/PMC4004129/pdf/ijspt-04-242.pdfLink to an article on vestibular rehab post concussion.https://ijspt.scholasticahq.com/article/128282-effectiveness-of-vestibular-rehabilitation-in-children-post-concussion-a-systematic-reviewSCAT Sport Concussion Assessment Test.https://cattonline.com/scatOnline dizziness assessment calculator.https://orthopowertools.com/DHIDenny PT SolutionsDr. Denny Kolkebeck, D.P.T., O.C.S., C.M.T.P.T., H.S.P., K.T.C., C.S.C.S.https://www.1daybetternow.com/physicaltherapyCleveland Clinic Zone Training site.https://health.clevelandclinic.org/exercise-heart-rate-zones-explainedBook on float tanks being used with Tier 1 operators for PTSD and language skills.https://www.amazon.com/Stealing-Fire-Maverick-Scientists-Revolutionizing/dp/0062429655Vit B in Nerve regeneration/Injuries.https://pubmed.ncbi.nlm.nih.gov/34337067/Role of magnesium in helping acute stage of magnesium.https://pubmed.ncbi.nlm.nih.gov/33243533/Article on numerous supplements and concussion.https://pmc.ncbi.nlm.nih.gov/articles/PMC11314487/pdf/nutrients-16-02430.pdf

In this eye-opening episode, we dive deep into ageism—how it affects fitness, mindset, and overall quality of life. From everyday conversations to the fitness industry, we uncover the biases, self-imposed limitations, and the decisions that shape how we age.🎯 Key Topics Covered:✅ What is ageism, and how does it hold people back? ✅ The self-fulfilling prophecy of "I'm too old for that" ✅ How the fitness industry neglects aging adults—and why it shouldn't ✅ Inspiring stories of people defying age stereotypes, including 72-year-old pro bikini competitor Renee Landers ✅ Why strength training is a MUST at any age (and how it prevents loss of independence) ✅ The power of mindset—how to reframe aging as an opportunity, not a limitation ✅ Practical steps to stay strong, active, and engaged in life🚀 Your Age is Not Your Limit—It’s Your Decision Whether you’re in your 40s, 50s, 60s, or beyond, this episode will challenge your mindset and inspire you to take action. You don’t stop playing because you grow old—you grow old because you stop playing.💬 Join the Conversation! Drop a comment below—how do you see ageism in fitness and life? Have you overcome it? Let’s break the stereotypes together! Follow & Subscribe for more discussions on fitness, mindset, and breaking limits at any age!

Track or Don't Track while Eating What You Want and Losing Weight using Eat by Color or Macros.Episode Summary: What if we told you that you don’t have to give up your favorite foods to lose weight? No more extreme diets, no more guilt, and no more unrealistic food rules. Sustainability is the key to long-term weight loss success!In today’s episode, we dive into the BIGGEST mistake people make when trying to lose weight and how to create a plan that works for your lifestyle—without cutting out the foods you love.💡 What You’ll Learn: ✔️ Why most diets fail (and what to do instead) ✔️ How to lose weight while eating the foods you love ✔️ The science behind calories and why they still matter ✔️ How Eat by Color makes weight loss simple and sustainable ✔️ Why food tracking might NOT be necessary for you🚀 Ready to ditch the diet mentality and start seeing real results? Tune in now!🎧 Listen on: [Apple Podcasts] | [Spotify] | [Google Podcasts] | [Your Platform]🔗 Resources & Links: 📖 Grab the Eat by Color book: [Insert Link] 📲 Follow us on Instagram: [@YourHandle] 💬 Join the conversation & leave us a review!👉 Don’t forget to SUBSCRIBE & SHARE this episode with a friend who needs to hear this!#WeightLoss #SustainableWeightLoss #EatWhatYouWant #CalorieDeficit #MindfulEating #FatLossTips #HealthyLifestyle #DitchTheDiets #FitnessOver40

In this episode, Raymond M. Binkowski takes you on an insightful journey through the ever-expanding world of dietary supplements. Discover which products are worth your investment and which are just marketing hype. (Click to Learn More!) 💡 What You'll Learn: - Why the supplement industry keeps growing and what that means for consumers - The truth about protein powders and how they help hit daily protein targets - Vitamins and minerals: The unsung heroes of your health 🥗 - The science-backed benefits of creatine beyond performance enhancement - Are BCAAs essential for recovery, or is it all about protein? - Pre-workouts: Necessary tool or overrated trend? This episode is perfect for anyone looking to cut through the noise of flashy marketing and make smart choices for their health and fitness. 👉 Links & Resources: Click here for more details and recommendations. 🎙 Listen now and subscribe to stay informed about health, fitness, and supplements!"

In this episode, we break down everything you need to know about menopause—from its stages to actionable strategies for managing symptoms like weight gain, mood swings, and more.(Click to Learn More!) Topics Covered:- Understanding perimenopause, menopause, and postmenopause and the common age ranges for each stage.- How hormonal changes affect your body and what to look out for.- Testing options like bloodwork and 24-hour saliva tests to monitor hormone and cortisol levels.- The benefits of supplements like ashwagandha and phosphatidylserine for stress and hormonal balance.- The importance of strength training and proper nutrition in managing symptoms and long-term health.- When and why to seek guidance from a female medical professional for specialized care and insights. 👩‍⚕️ Menopause can be challenging, but with the right tools, knowledge, and support, you can navigate it with strength and confidence. Listen Now for tips, tools, and expert-backed advice to take control of your health and thrive at every stage.

Want to Compete? Path to the Contest Stage Are you ready to take the ultimate leap and step onto the contest stage? Whether you’re dreaming of competing in bodybuilding, bikini, figure, physique, or classic physique, this episode has everything you need to know to make your prep a success. We’ll cover the most common questions, debunk myths, and give you a clear roadmap to bring your absolute best on show day! (Click to Learn More!) Here’s what we cover: ✅ Cheat Days: Are they friend or foe for your prep? ✅ Cardio: Do you need it to get stage lean, or is there a better approach? ✅ Eat What You Love and Get Shredded: Why restrictive diets aren’t the answer.✅Forget the Tilapia and Asparagus!✅ Optimum Prep Time: How long does it really take to get show-ready? ✅ Avoiding the "Group Think" Trap: Why following the crowd might hurt your results. ✅ The Right Category for Your Genetics: Find the division where you can shine. ✅ Hydration Strategies: Water manipulation done right for maximum results. ✅ The Elusive Peak Week: Cracking the code to nail your final look. Whether you're a first-time competitor or a seasoned athlete looking to optimize your prep, this episode is packed with expert advice, actionable tips, and hard-hitting truths to help you dominate your journey to the stage. Tune in now and take the first step toward making your contest dreams a reality! Don’t forget to like, comment, and subscribe for more content to help you crush your fitness and competition goals! (Click to Learn More!)

Are you struggling with joint pain or worried about keeping your joints healthy as you age?This podcast and webcast dive deep into actionable strategies to help you manage and prevent joint discomfort effectively.(Click to Learn More!)Join us as we explore:- The role of diet: Inflammatory vs. anti-inflammatory foods.- Supplements that can support joint health.- The surprising impact of new shoes on knee pain.- Techniques like deep tissue massage, self-myofascial release using lacrosse balls, and massage guns.- The benefits of weight training to boost bone density and fight osteoporosis.- Solutions for common joint issues to keep you moving pain-free.Your go-to guide for joint health, this series combines science-backed tips and real-world strategies for a healthier, more active midlife.Let's chat now and start your journey to lasting relief and vitality!

Discover the secret to living lean, strong, and healthy in middle age! In this episode, we shatter myths about dieting, exercise, and aging to reveal practical, science-backed strategies for transforming your health and fitness:Eat More, Weigh Less: Learn how eating more can actually help you shed pounds.Enjoy Your Favorite Foods: Say goodbye to guilt—there’s no such thing as bad food.Debunk Clean Eating Myths: Find out why “clean eating” isn’t the golden rule.Boost Your Metabolism: Discover how to preserve and even enhance your metabolic rate, regardless of age.Break Free from Genetics: Understand why your health isn’t predetermined and how you can take control.Whether you’re starting fresh or optimizing your current routine, this episode is packed with actionable tips to help you thrive. Tune in now to unlock your roadmap to staying lean, strong, and vibrant at any age!Click to Chat and Learn to Apply for Yourself

Click here if you want to learn more!Discussed in the podcast:- How to Optimize Your Metabolism: Discover how to turn your body into a fat-burning machine.- The Power of Nutrient-Dense Foods: Learn which foods allow you to eat more while staying within your calorie goals.- Strength Training for Fat Loss: Understand why lifting weights can help you lose fat faster than cardio alone.- Timing Your Meals for Maximum Results: Find out how when you eat is just as important as what you eat.- Practical Tips: Get actionable strategies to start implementing right away.-Skyrocket Your Metabolism: 18 or 80 there is ONE Way everyone can increase their metabolism.

"Fitfluence: Does Social Media Even Have a Role in the Gym and Fitness?"We talk about the plus and minuses of social media with coach, trainer and GM of Franklin Strength Chris Hoepfner.

Before retiring Sean "Sully" Sullivan spent three decades in the United States military serving in the Marines, Army and finally the Air Force. Time was spent enlisted and as a commissioned officer. He was police offer for two and half decades. During this time Sully learned incredible leadership and team building best practices. Sully sat down and shared these best practices with us for this webcast.

Chris Hoepfner GM of Franklin Strength in Franklin Tennessee joins us to talk about strength.

Recording of live lecture at a local University on how best to have an awesome rest of your life.

Take the Risk and Find Out, from Chicago Luvabull to Powerlifting Kelly Wilson Shares her Story.Check out Kelly's Podcasthttps://open.spotify.com/show/3coaYmMb9fNxnUAModhgWa?si=02dd0a54790845a7On Instagram@FitFizz

Renee Landers joined us a second time. Since we last spoke she has become a bodybuilding professional at 71 years young. Renee shares how she has leveraged mindset to build and live an ageless life!You can find Renee on Instagram @ReneeFitat70

At a young age Brittney Mamon set her sites on playing college basketball. Her drive included shooting hoops in the snow outside in snow to getting a key to her high school gym where her nightly ritual was to shoot baskets for hours.The payoff was a Division 1 Scholarship to play basketball at Northern Illinois University. When her tenure at NIU ended she set her sites on physique competition competing first in Bikini and then Figure. Much like offseason practice for basketball she dedicated months to prepare for the contest state. In doing so transformed her physique to a competitive Figure competitor.Today she is a sales executive working in the technology industry change audacious goals like a Billion Dollar annual sales target using the same grit and dedication she did to step on the court and stage.

How to Bump Up Revenue on the WHL Show Episode 73 with Brandon Gaydorus

Using Lessons Learned as a Player to Walk the Walk Leading Athletes as a Head Strength Coach with Jeff Sobol. From a small town in Missouri, to being recruited by the University of Illinois, changing colleges, a successful college career, post collegiate football at the professional level and on to becoming a Division I head strength coach... Coach Sobol shares his story and path to success!

Why Most Trainers and Coaches are Stuck at $2-4K a Month in Revenue, why they end up leaving the industry as a result, and a simple solution.

Mike Neumann of Fit Body U used his experience working at 11 fitness centers and gyms, as a pizza driver and even on the rail road to craft a member service first business model for his gym, Fit Body U. Mike takes a simple approach to his Fit Body U, he looks at what other gyms do and does the opposite. He shares how doing things DIFFERENT actually provides a much better experience to his members. Given the fact that 70% of his members are active users of the gym it is clear is business model is working. Here are some things Mike is doing different in a big way! -Instead of trying to sell every member personal training, he provides it FREE. -Many gyms make it next to impossible to cancel, not at Fit Body U. Want to cancel, talk to Mike and it is cancelled immediately. He does not even take one more payment. -Sign up fees, forget them. Fit Body U has none. Those are just a few of the big differences at the neighborhood fitness center called Fit Body U in Bourbonnais Illinois.

Recognizing Concussion, Modern Treatment Protocols and Busting Myths Surround Concussion. Morgan Stefanik MS, ATC/L, CSCS, CES breaks down concussions, what they are, how to spot them, what to do and dispels some myths. Links of interest to content mentioned in the Podcast: Here's a link for 48-hours post concussion: https://www.theraspecs.com/blog/screen-time-after-concussion/ Return to Learn: https://www.biausa.org/brain-injury/about-brain-injury/concussion-mtbi/return-to-learn Return to Sport: https://www.cdc.gov/headsup/basics/return_to_sports.html#printing CDC Heads Up: https://www.cdc.gov/headsup/index.html

NBA Athletes to Founding The Axle Workout Andrew Page Shares His JourneyAndrew Page is no stranger to weight training. He has been under the bar for over two and a half decades.That journey has taken him to a college degree, in the field a job training NBA and National elite athletes. His experience as a trainer gave him the tools to identify a problem and create a solution.That solution is The Axle Workout.Join us for Andrews awesome story!Small Business to Grow is by Entrepreneurs for Entrepreneurs. Learn and Apply best practices from Industry leading entrepreneurs and executives. Learn more https://www.smallbusinesstogrow.com

Leveraging the Power of Cold Traffic to Scale to $10 Million PLUS in Transactions. Rich Brecklin (@RichBrecklin on IG) used cold traffic to scale his real estate business to over $10 Million in transactions in a few years, while still working a full time job. Learn simple strategies you can apply today in your business to leverage the power of cold traffic. Small Business to Grow is by Entrepreneurs for Entrepreneurs. Learn and Apply best practices from Industry leading entrepreneurs and executives.

This is 70! Renee Landers Shares the Mindset and Decisions to Live 70 Years Young! Renee started weight training in her early 60's and competed in her first Bikini contest at almost 70 years of age! Inspiring content for all ages and walks of life.For more inspiration follow Renee's continued story on Instagram @ReneeFitat70!

Dr. Rod Caughron shares his few decades of experience as a college professor and the roles education, certification and experience play in the fields of fitness and sport.

How to gain 22,600 plus followers on Instagram and go from 35-100+ Amateur and Professional Events with Executive Marketing Direction Marjorie Thrash of the OCB.

Owners of 65 year old Pizza Villa spill the beans and share the family secrets that have allowed this business to thrive!What can you learn from a business open for 65 years? A LOT!

Joe Walsh of Walsh and Associates shares his decades of experience and best practices as an entrepreneur and business owner. Joe's journey takes him from working in a bar and restaurant as a college student, to buying the bar and restaurant, losing his shirt on a race horse force him to learn numbers and finance.This led Joe to earning an MBA and learning the numbers that matter in business. Today Joe owns and Operates Walsh and Associates Registered Financial Advisors.

Lukas Cobian climbed to the top of the sport of dirt bikes becoming a pro racer. Today he shares his passion and experience in his business Euphoria MX. Lukas explains how his experiences from a young racer to pro athlete provide the foundation for Euphoria MX. https://www.euphoriamx.com https://www.facebook.com/euphoriamxtraining/ https://www.instagram.com/euphoria.mx/ Search for a USMCA certified coach near you. https://usmca.org Small Business to Grow is by Entrepreneurs for Entrepreneurs. Learn best practices from Industry leading entrepreneurs and executives. Learn more https://www.smallbusinesstogrow.com

Coach and Trainer Holly Way D'Arcy shares here best practices building a successful online business focussed on helping moms get STRONGER, feel SEXIER, and take PRIDE in what great mamas they are. Learn more about Holly at HDFitnessCoach.com.

Franklin Strength GM Chris Hoepfner shares his best practices to grow his training gym and coaching business.

Small Business to Grow Podcast moving to new Hosting Platform! This may disrupt or home on your favorite podcast provider temporarily. Check out SmallBusinesstoGrow.com to learn more.

Customer Retention Systems, the Other Way to Scale Your Business! Sure focus on turning leads and prospects into new customers. Just don't forget your existing customers that arleady know and trust you... most importantly BUY from you!

Dominate the Most Competitive Market with this ONE, Simple Strategy!

The Suter Company has enjoyed better than 10% annual Growth for the last 20 Years.  CEO Tim Suter Shares How and More! Suter Company CEO Tim Suter talks: 10% Annual Growth for Over 2 Decades Impact of Serving Employees on Both Employee and Bottom Line (Strategies You can Implement in Your Org Today) Transitioning a 100 Year Old Company to 4th Gen Owners Gearing Up for the Second Century in Business and Legacy

How to Scale from 0-22K followers and Grow from 35 to 100+ Events with Marjorie Thrash Marketing Director of the OCB

Suter Company CEO Tim Suter Shares his Top 3 Must Do's and Must NOT Do's in Business. The Suter Company is almost 100 years old and employees over 350.  It is the BIG business you never heard of.  Tim shares the best practices that have allowed the company to thrive and grow.

Must Do's SWOT Analysis Make Data Driven Decisions Remain Authentic to Your Purpose Don't Do's Don't Take Things Personally Don't put Yourself on the Defensive Don't Get Sucked in to the Negative

You are the Product of Your Decisions, Not Happy Choose Differently!

Leverage the Resources you have, Your Team and Staff to Scale and Grow Today! The team, staff and employees on the shop floor, in the field and on the phone with customer are a tremendous Asset and Resource. They represent what might be the greatest resource in your organization or company. Leverage this Resource to grow and scale. The position or job description should never change how staff is treated. Should be a given but it is not. There is always a divide or a them vs. us mentality in companies. Fix this immediately. Things to keep in mind and make part of your culture. • Respect Everyone • Include Everyone • Thank Everyone • Ask Everyone for Input

You do not have to wait to change your life… it is not health insurance and having to wait for open enrollment. Year End Time for goals. Maybe be YOU want to change jobs, careers, health, wellness or lose weight. If you are tired of your job… maybe time to plan for a new one… or a new career. 1. Define what you do not want to do. 2. What do you enjoy? 3. 12 mos from now you can be an expert in a new field. 4. Seek those that are and ask questions. 5. If sales manager or director seek similar 6. Read…. Read…. Read 7. Believe you can do it.. This is a MUST You do not have to wait to change your life… it is not health insurance and having to wait for open enrollment.

If you ask a successful entrepreneur or small business owner with just a bit of self-awareness why they are successful, the answer will surprise you. The answer will be that they had the self-confidence to believe they could do it, whatever their it is, and do it well. Here is a great example. I was out to dinner with a friend. He has owned several businesses in multiple industries for decades. Currently he employs 250-300 in multiple states. So sizable operations. Though friends at the time for the better part of a dozen years I never asked…. On this occasion I did. Me What is your secret sauce, why have you been successful? My Friend I have always believed more in myself than anyone else. Wow! Let that sink in. Not the expected answer. At the same time, not the first time a successful person shared that their confidence played a significant role in their success. Confidence, and belief in oneself are covered in books on success. Yet here it was. The secret sauce in a sentence. Do you believe yourself? How is your self-confidence and esteem? Do you believe you can achieve your goals? This is a great place to invest some time.

This is one of the Secrets to Making More Money! 💣 🔥 💰 Money grows with consistent effort. It is like a plant. ☀️ Sun 💦 Water 👍Daily Yields a GREAT plant and even better harvest. Working on your business. Setting goals and developing a plan to reach those goals. Consistently working on your plan and measuring progress is like the sun and water to a plant in terms of growing your money and business. Consistently executing and working on your business and it will grow. 💰🔥 Nothing new. Certainly not earth shaking. There is one caveat, and this is where business owners struggle. You must work ON the business. To do so requires an escape from always working in the business. There has to be time scheduled to step back and work on the business. Real growth can only be realized with consistent effort functioning like a business owner and not like and employee. Business owners consistently work on their business. Simple to say. Much harder to do. Money grows with consistent effort. Make time to consistently work on the business and your money and business will grow.

4 Steps to Grab the EASY money to GROW your business…Grab the Low Hanging Fruit! Make sure you take time to grab that low hanging fruit… and be sure to pick up the fruit you may be stepping over. It is EASY Money. It is easy to get caught in the daily routine business operations. Some time spent on marketing sales. But what about the easy money? This is the low hanging fruit and the easy money. 4 Steps to Grab the EASY money to GROW your business…Grab the Low Hanging Fruit! 1). Systemize the follow up with current and former customers. This means play the long game. Strive to earn a customer and keep them long term. 2). Over Deliver Value and Maintain Lines of Communication. Want to keep customers long term and turn them into walking billboards marketing your business? Of course, you do, then overdeliver! 3). Make sure website, Phone, Email and Social Media Deliver a CURRENT Message…location, contact info, hours of operation etc. Plus make sure that phone voice mail message is current, not we are closed from a holiday six months ago. Keep your company info current. Have a system and plan to do it. Leverage your calendar if you have to, i.e., Wednesday before Thanksgiving set voice mail to out of office and close for holiday. Monday after, reset voice mail. 4). Manage Your Receivables and Confirm Receipt of Payment, if you are NOT Getting Paid have a System to Collect Missed Payments! Call, email, and snail mail to follow up on delinquent payments. If payment is not made after 45-60 days send the customer to collection. Small Business to Grow is by Entrepreneurs for Entrepreneurs.

Be Grateful and Thankful for Your Staff and the Role they Play in Growing Your Business The calendar year is coming to an end. It is the holiday season. What better time to make sure that your staff knows you are grateful and thankful for their contributions to the company. That they play a critical role in the business growth. Give that bonus. That $1-200 may not seem like much to you, for them it could really make their holiday. For bigger business, $5-20K is a game changer for an employee and their family. Saying thanks and expressing gratitude to those that help make it happen is the right thing to do. Given the current labor market it will also go a long way in retention of key employees. Staff turnover is costly and can stop business growth cold. Staff retention should be a priority of every business. Give the bonus, and maybe a bit more. Say thanks and let the staff know how they make your organization better. Skip the jelly of the month club, besides you don’t want cousin Eddy showing up in his RV do you?