Posts in Diet
Why do haters hate?

...and can we learn to love criticism?


"hey"


I looked up from my lunch.


"Tuna salad again?! Don't you get bored? I'll never understand you fitness freaks, just eat some cake"


Damn. I thought. I'm just eating my lunch.


* * *


^^ this is an all too familiar scenario when you're dieting


People feel an innate NEED to comment on your life


Especially when you're trying to eat clean


Suddenly you become a fitness FREAK!


This is unacceptable in other areas of life


Imagine if you walked into a construction site....


"Hey, so you guys are using new tools and improving buildings?


I'll never understand you builder freaks, just throw some damn bricks together!"


....methinks you'd have a tough time walking after they break your legs...


or let's say you walked into a library...


"Hey, so you guys like learning huh? You're trying to grow your brain and improve your life?


You absolute FREAKS! I can't believe it, just watch the TV like me."


....you'd have an encyclopedia to the head....


But for some reason, people can freely comment about what you eat, how you train or how 'realistic' your goals are.


WHAT PEOPLE THINK OF YOU IS NONE OF YOUR BUSINESS


PEOPLE HATE BECAUSE YOUR POSITIVE ACTION HIGHLIGHTS A DEFICIENCY IN THEIR LIFE


PEOPLE HATE YOUR SUCCESS BECAUSE THEY HAVE TRIED AND FAILED


HATE AND CRITICISM TURNS INTO ADMIRATION (THEY WILL ASK YOU FOR HELP SOON!)


EVERY GREAT CHANGE IN THE WORLD HAS FIRST RECEIVED NEGATIVITY (for example, Martin Luther King Jr and the Black Civil Rights Movement)


Short answer?


Understand that haters are a sign you're doing the right thing.


Rise Above


Ant


Anthony Shaw


Head Coach


Raw Strength Gym, Warrington


PS - if you want help, you can start a 6 week trial on our RISE program.


You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.


Click here to find out more: http://rawstrength.co.uk/rise

Get Your Focus Back

So last Sunday I had a very strange feeling...

I felt sad

Honestly I don't really know why

Years ago I used to work in a bank

I hated it

And every Sunday I'd get that 'back to work ' feeling

Which, let's face it, is basically sadness.

But right now I love what I do

yet I had that same 'sunday sadness' feeling

So I wasn't sure why I felt sad and de-motivated.

there was no reason to be sad!

...then it HIT me like a ton of bricks...

I was in 'Self-Pity' mode

> Looking at all the work I had to do in the following week

> Thinking of how hard I would have to work

> going through the hours of writing programs, diets, coaching my clients, business development work, training staff and marketing that would be required

And a ton more.

But then, that's what I signed up for when I set-up a business, right?

Isn't it funny that we put ourselves through tough times for one purpose...

To get a better life.

But we can end up getting 'lost in the details' and forgetting WHY we're hustling.

Let's go a little deeper...

On a base level your job brings you money so you can have food, shelter and look after your family

Everything else on top is just to make you happy (think clothes, holidays, nights out etc.)

And 99% of people have a choice over what they do

I know, I know - at times you can feel stuck in a job

but in reality you could walk out and nobody would be chasing after you with a sledgehammer

You go to work out of CHOICE

So you really can't get the Sunday Sadness

but if you do here's how to fix it:

1) Look at your life and be grateful for all the great things that your job allows you to do, be and have

2) Realise that if you don't want to go to work, start planning how to be happier in your work. What we do in the working day makes up more than half of the waking hours, make sure you're working with a purpose. New job? New promotion? Self-employed? Go traveling the world? Do what you want.

3) Understand that the Sunday Sadness is just self-pity - you are feeling sorry for yourself - and that is really unnecessary and harmful to your happiness because you are holding yourself in that negative mood. Choose to feel better and you will!

Basically...

Instead of passively accepting negativity into your life

Actively choose to feel good and don't accept anything less!

Make sense?

This has helped me improve my life month after month

Of course this is a principle that I drift away from (like last Sunday)

But I now try to focus on the positives more often

Right now if your body, health or fitness is getting you down

Even if it's just a tiny bit

Then my coaching programs can develop a feeling of achievement and a visible change in your physique in a few weeks

Our programs include:

> step-by-step nutrition coaching. no starving or struggle, just good food to fuel intense training

> Expertly coached training sessions, with every second of your training session watched by a coach

> A fun community. My goal is to make you LOVE training. So there's no shouting, no expectation, no beasting or punishment. Training should be FUN and we have a great community that will help your personal growth, fitness and you’ll definitely get a few new friends.

If you are interested in joining, or want more info, fill out an application form with the link below.

We'll discuss your goals and if the program will definitely help you

Then we'll move you into a training group and get started ASAP

So instead of feeling sorry for yourself, today take MASSIVE ACTION

And click this link:

https://anthonyshaw2.typeform.com/to/uhdv3M

Rise Above

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

PS - If you want to join our fun community and results based program we have 4 places left this month:

STEP 1) Understand we work to a RESULT: specifically losing 5-10 lbs in the next 30 days. Get a result or your money back.

STEP 2) Fill out a form and apply: https://anthonyshaw2.typeform.com/to/uhdv3M

We'll be in touch to discuss your goals and see if we can work together

Why Some People NEVER Lose Weight

90% of people fail on a summer body transformation when they go it alone
Of those 10% who are deemed successful

Guess what?

I'd say only 1% actually get what I call...

...wait for it...

'THE Important TWO'

(OK, that name needs some work but stay with me)

What are the 'important TWO' I hear you ask?

Let me tell you my lovely friend...

1) The transformation is healthy & sustainable

2) The transformation is dramatic

I'll illustrate this with a story.

A guy came to me a few years back

Let's call him Jim

Now Jim really wanted to drop 2 stone

to look A-M-A-Z-I-N-G on his upcoming holiday

Imagine the scene....

....you've just got off the plane

Baggage collected

Sun is shining

Cool, icy drink in your hand with those little beads of water running down the chilled glass...

And the body of a movie star

For Jim, this seemed very unbelievable when he first started

So he hesitated to take my advice on nutrition

Couldn't step up his intensity when it came to training hard

I could tell he wanted more than anything for me to take him to one side and tell him the 'secret' to transforming his body

You know, those claims you see on infomercials with cheesy american voiceovers

Jim wanted me to say...

"Jim, I've been lying to you, we don't have to get stronger, progressively train more intensely and at a more furious pace every session, you don't have to eat clean foods and fuel your body and stay disciplined for 3-6 months MINIMUM...

...instead just drink this shake 4 times per day, stick your fingers down your throat and vomit straight after and then every 3rd day at precisely 4 minutes past midnight...

...you need to dig a hole in the garden, howl like a wolf and make a peace offering to the gods of physique and muscle-dom and you'll be super-shredded in 4 weeks or less!!!"

^^^ this is a JOKE before anyone gets confused

But there is an important lesson there

Firstly, fad diets are just that

Unhealthy

Designed to steal your hard earned cash and keep you coming back for more with NEW NEW NEW products

Secondly, the key to transforming your body is to do it long term

Imagine losing 1-2lbs of bodyfat every few weeks

That would be around 3 stone lost this year

Another 3 next year

IF you have less than 6 stone to lose, basically what I'm saying is that by taking a slow, healthy and steady approach to improving your body and mind then

You will get 'THE important Two' of a dramatic yet lasting body transformation

Cos there's nothing worse than staying committed to a diet for 6-10 weeks and losing 'weight'

Yet not looking better

Feeling like crap

And when you 'stop' the diet you bounce back to previous weight, if not heavier

The key is to never stop

To make a lifestyle switch

And if you want my help to show you how to do it then listen up

I have space for 10 new men on our epic RISE program

I'll show you how to measure your body for results without using the scales

How to link those results to your calorie intake

What the '21 superfoods' are and how to incorporate those into your daily calories for more health

More health, by the way, means you feel alive, awake and have clear thinking 24/7

You'll have 3-5 sessions a week with a group of men just like you

We specialise in training men over the age of 35, who are stressed out, unfit and have been putting themselves last for YEARS.

And all this is led by your own coach to keep you accountable

So that's nutrition, training and health all included so you can get your beach body on and rock a healthy, lasting body transformation for GOOD

This is only £199 for 6 weeks and we are already at near capacity

Click here to find out more: http://rawstrength.co.uk/rise

Rise Above

Ant 


Anthony Shaw


Head Coach


Raw Strength Gym, Warrington


PS - if you want help, you can start a 6 week trial on our RISE program.


You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.


Click here to find out more: http://rawstrength.co.uk/rise



Want a Simple Guide to Calories?

Calories are key when it comes to losing fat or building muscle, yet most people get confused and make mistakes.


I think the confusion arises because we expect what we eat to have a direct effect on how we look.


Eat less, lose fat, right?


Eat more, gain muscle, right?


This level of thinking is flawed because losing fat & building muscle are not direct effects of eating.


For example, let's say you try to eat 'less calories'


One of three scenarios will play out:


1) If you don't eat enough your body will burn muscle (and fat) for energy.


2) If you eat less than you normally eat, you might still be eating too much.


3) If you eat the right amount of calories you will maintain muscle mass and burn fat for fuel.


Basically, there is a 'goldilocks zone' where everything is just right!


TOO COLD = eating under your daily energy requirement


TOO HOT = eating over your daily energy requirement (this is how we get fat)


JUST RIGHT = eating enough to fuel your training & daily life


Make sense?


The way you determine your goldilocks zone is through a calorie calculator.


Just google around to find a good one (*see footnotes)


A calorie calculation figures out:


1) Your "too cold" zone, which is called your Basal Metabolic Rate (BMR)


2) Energy required for daily activity (eating, moving, working, thinking etc.)


3) Energy required for physical training (running, lifting weights, sports etc.)


Let's say your BMR is 1200, 200 cals is then added for daily activity, then another 400 for physical training (I'm plucking these numbers out of thin air by the way)...


1200 + 200 + 400 = 1800 calories (your goldilocks zone)


If you eat in this zone, you WILL lose fat and fuel your muscle mass.


Basically, this is DEFAULT mode for our bodies, this is how we work best.


Your muscle mass IS your health, it is what drives your workouts, carries you about every day, and it will diminish as you age. Build and preserve muscle mass to get the body you want.


DO NOT BURN MUSCLE MASS!! Losing muscle mass is the complete OPPOSITE of a health goal.


Most people fail to understand calories, choosing to starve themselves in the classic "fad diet cycle"...


....drop calories, burn muscle mass, crave junk food, binge out, store fat, then wonder why they look worse year after year.


Wise up


If you want to gain muscle mass, simply add 100-300 daily calories to the goldilocks amount.


Keep checking to see if you've added muscle too, gaining one pound per month is a great rate of progress. So don't expect fast results. But you gotta know whether your diet is working.


Now, there will still be a few of you wanting to burn fat faster. Wanting to defy science and nature and lose 4 stone in 2 weeks!!


Firstly, forget that nonsense. It's all marketing hype.


Second, if you want to lose fat faster: train harder, reduce stress, sleep longer, drink more water.


Do anything BUT dropping calories, because you will burn muscle


To sum up:


1. Find your 'goldilocks' amount of daily calories using a coach or an online calculator

2. Create a healthy, fun diet which gets you to your daily calorie target

3. Repeat for the rest of your life AKA a consistent healthy lifestyle


Do not:


1. Think eating less somehow speeds up fat loss. It speeds up muscle loss.

2. Overeat to gain muscle quicker. You will get fat.

3. Eat on target for 5 days then overeat for 2 days. You are overeating.


Rise Above


Ant


Anthony Shaw

Head Coach

Raw Strength Gym


*

The best calculations include an estimate of your body fat percentage/amount of muscle mass.


We use an InBody scanning machine at the gym which accurately scans muscle and fat mass, and gives an accurate, personalised calorie target for each member.





It's Monday, has the diet started?

If not, don't worry - you're normal


Only 0.000001% of the population is out there instagramming their prepped meals


Most of us just can't do that


Here's why:


“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”


Simply put, prepping meals may not suit your life, tastes, daily schedule, emotional energy levels and about a billion other variables.


When we want to diet, the problem you and I have is MOTIVATION


Seeing that 0.0000001% prepping their meals and polishing their six packs every Sunday night on social media makes us feel like crap


Motivation drops off to zero


And you ASSUME you can't diet because there must be something fundamentally wrong with you.


What if I told you there were other ways to diet that you could stick to?


Having a personal chef, for example, who cooks you healthy meals anytime you snap your fingers


Could you stick to that?


I sure as hell could


Or you could get two meals a day prepped for you by a meal prep company.


Can you imagine yourself getting on with that strategy?


What about a lunch of 600 cals that fits into your calorie target easily? I mean, you could go out on your lunch and buy 600 calories of anything you wanted!


Do you think you'd be successful with the lunches?


Don't jump straight to self-judgement, like thinking "I can't diet" OR "I can't prep meals like that"


Because these thoughts let you off the hook


They are EXCUSES


Just stop


See the problem as it really is.


You don't have time to prep meals?


Cool, now we're looking into the problem and can find an appropriate solution


What do you have time for?


Do you have time to microwave rice and throw it into a lunchbox with pre-cooked chicken and some cucumber?


No?


Can you go out and buy a lunch from a supermarket that fits your calorie target?


NO!?


Keep coming up with strategies and stress-testing them in your mind


1) Could it work?


2) Would you stick to it?


3) Would you enjoy it?


How about on Wednesdays when you feel depressed and tired? Will you stick to it then?


Make your diet something that suits YOU


Then you'll express your genius, enjoy the process and feel more like yourself


Stop copying the shiny fitness models, they aren't you.


They have less stress, more time, more experience than you


And only a few people enjoy prepping meals too - the analytical types usually.


Know thyself


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/

Office Snacks Are Coming to Town

Evil Chuckles Burst Forth…


As we come into December this week, you will want to read this VERY PRACTICAL guide to sticking to the diet when at work.


Share with a friend who needs this


Stay strong guys, Xmas is only a few days and you deserve to enjoy it


You don't deserve to be dragged off track by snack-crazed work colleagues.


So here are a few ways to stay strong at work when everybody else is eating sugary, christmassy junk food.....


1) Keep a draw full of healthy snacks and when they are all stood around you eating mince pies - grab a piece of fruit or a protein bar


2) Have set phrases to say when they ask if you want cake. These must include the word BECAUSE and a rational reason. The human mind won't fight with a good reason:


> "I can't because I've already eaten my snack for this morning/afternoon"


> "I really shouldn't because I just started a new diet" (even if you haven't, just lie)


> "Better not because I ate loads yesterday!" (bit of humour, again just lie)


3) Do not miss a meal! If you're hungry you'll be mentally weak and ready to snack. See point #1 on keeping healthy snacks at your desk!


4) Keep a picture of your ideal body, or written goal, on your phone as a reminder to be disciplined.


5) Work towards a goal with a friend. Be each other's accountability buddy. You need someone you can vent to after work who is IN IT WITH YOU! Example conversation with your buddy... "those b*stards tried giving me cake again today!" "did you break?" "No I stayed strong" "Nice one" ...this makes it easier to stay strict with your eating.


6) Take your gym clothes to work and schedule a concrete time to train after work. This means you are less likely to crack and think things like "hmm, I'll just have one mince pie then go home, then I'll deffo go to the gym after that" Yeah right. Take your gym stuff, don't eat the cake. Think, "I don't want that cake before I train at 6pm." Much better.


7) EVIL TIP: Just keep a mental note of how many cakes and pies and cookies everybody in your office eats. Smile to yourself. Do you think they'll be leaner or fatter come Jan 1st? Hell yes they'll be fatter! Smile wider. Perhaps start to snigger softly.


....and in January they'll want to get in shape after 'accidentally' consuming ten billion calories of christmas cake and wine won't they? Grin like a comic book villain. Evil chuckles burst out of your mouth.


....and you'll be LEANER than you are now come Jan 1st if you eat clean, right? Good. Stick to the plan you evil mastermind. 'tis a good plan.


* * *


Hope that helps you stay strong when the mince pies come around


Or at least helped to spark some ideas of keeping your discipline


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/


DietAnthony Shaw
WIN weekend dieting....

Sticking to your plan on the weekends can be TOUGH


Many people quit


But it can be super simple!


Let me tell you a quick story


A few months ago I was running a nutrition seminar at RSG.


'twas a Sunday morning, all was calm and well


I ran my clients through basic eating, how to focus on calories and be disciplined.


Towards the end of the seminar we did some Q&A....and a lady was struggling to stick to her diet.


Sara asked her, "what are you eating at the moment? What's on your plan?"


"mainly salads"


"Do you like salad?"


"No!"


No wonder she couldn't stay on track!


Yet loads of us do this exact same thing.


We presume a 'diet' has to be low calorie, boring, hungry most of the time, and only consist of lettuce and tuna.


Then we struggle to stick to it and beat ourselves up! 🙈


Stop this craziness!


you CAN eat foods you like AND lose body fat.


The key is to be in a calorie deficit*


Eat less than you burn


Now, health comes into this of course. As eating 2000 cals of chocolate is not healthy.


But use your common sense and yes you can have that pizza on Fridays, with a bit of planning, and have it fit your calorie target.


Something else that will help you dominate weekend eating is this:


Make a list on your phone of everything you crave during the week when you are being disciplined.


Want ice cream?

Chocolate?

Cheesecake?


Stick it on the list. Don't have it yet though. Defer it.


Think, "damn this diet is hard, I'm going to cheat on Saturday, just not today"


When you get to Saturday you will be disgusted by how much crap is on your list, and you won't eat it all.


...and if you do fancy something naughty, plan it into your calories. Simple!


On the flip side - don't make your weekdays BORING.


Stop the boring salads!


What would you eat if you weren't on a diet?


Can you make that fit your calorie target?


99% of the time you can, and it blows peoples minds


Stop living in this 'fitness' box of what meals can and should look like


Make your plan YOUR plan, fill it with foods YOU want


Just make sure the calorie target gets you into a deficit and you'll be on track


...and much more likely to stick to it long term and see a lasting change


This, my friends, is how every healthy person on the planet eats


Healthy Lifestyle beats unhealthy diet obsession every time


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/

Xmas Fitness Survival Guide

Worst part of Christmas? Bad food everywhere!


Best part of Christmas? Bad food everywhere!


If you have kids, this is even harder to deal with


Snacks, sweets, tubs of chocolates, cakes & the list goes on.


As much fun as it is, there's a big problem


You could end up waking up Jan 1st fatter than ever


Low motivation, caught up in the 'New Year New You' bullshit


And fall prey to some special discounted gym offer in Jan (just wait, the waterfall of shite offers is coming 🤣)


Truth is, hard work and discipline are the only ways to get in shape


So you may as well start now BUT learn to live a fun life at the same time


Most of the people around you will totally shut down for Christmas


Actually, they are probably on the mince pies already and counting down the days until they're off work


Then they'll go all 'Warrior Monk' on Jan 1st: no beer, no carbs, no mercy!!


...and they'll last about 10 days before going back to their old ways


Most people make getting in shape HARDER than it needs to be


Just live a balanced, disciplined life now and you can be in shape, and eat Christmas pudding at the same time.


Believe me, I've dieted through xmas before and there's nothing worse than being the boring person eating turkey and veggies ONLY and sipping on water.


My family thought I was an arsehole. And I was really grumpy!


Much better to plan a bit of fun AND achieve your goals.


So how could we all eat a little better around Christmas?


1. Set an alcohol limit


Alcohol contains calories. If you don't control your drinking then December will be an excess calorie month PURELY on alcohol alone.


If you normally have 1-2 drinks in the week, could you limit that because you'll be drinking more on the weekends?


Could you go alcohol free completely? You'd be surprised at how many people equate socialising with the need for a drink. You don't need to drink.


2. Stick to a weekly food shop day


99% of takeaways, meals out, sandwiches bought on the go and any other convenience food are: a) not very healthy; b) high in calories; c) easily avoidable when healthy & convenient foods are in the house.


In other words, if you don't have any food in your house you're more likely to eat crap.


Stick to your weekly food shop but be aware you'll have less time to cook over the busy xmas period. So get less of the recipe ingredients that require cooking time, and more of the lazy but fairly healthy stuff. Cans of tuna, eggs, microwave rice, microwave veggies, soups, fruit, wraps, low calorie jelly etc.


3. Cook a homemade version of junk food with your kids


If your family wants to eat junk food over Christmas, it's not a great idea to stop them. But you could manipulate them into eating what you want 😈


Bunless burgers, meat based pizza, protein brownies - it'll taste the same to them but be better for you


4. Limit your calories on event weeks


If you have a big Christmas party coming up, eat a little less each day in the preceding days and 'save up' calories for the event. This is not a way to build a healthy relationship with food by the way. It's pretty bad actually. But if you were going to drink 10 pints and have a kebab anyway....at least this limits the damage.


5. Keep going to the gym


You won't want to eat crap if you're training hard. Even a tough 30 min workout twice per week will keep you mentally sharp. That 'edge' will motivate you to stay disciplined with the eating AND having fatigued, sore muscles makes Christmas food that bit more enjoyable.


6. Stick to a good, balanced eating plan


Eating what you would normally eat is key over Christmas. Those sneaky mince pies and big meals out probably won't have a big effect if you're eating well and still training.


The problem comes when people make excuses and give up the ENTIRE diet for xmas, then come back in Jan 8-10lbs heavier, feeling sluggish and depressed and then try to give up alcohol, cheese and bread in the same month. Good luck!


Be smart this Christmas and stick to your goals


You won't need a new body in the New Year because you won't have gone off track


You can enjoy Christmas AND stay in shape


Then when Jan 1st rolls around, simply sit back and watch all the fools trying to burn off Christmas.


This year - do it differently


It's not a big deal, you can easily do it, and the results will surprise you


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/















how to fix CBA thoughts

had an interesting chat with a client this morning about habits


We have an app which tracks daily habits


Basically it gives you 3-5 tasks to do each day


Things like, take 10 mins for a morning ritual


eat all your calories


be active for at least 20 mins


When you do a task you get points


Then we have a gym leaderboard challenge - most points wins


It's fantastic and has been the best thing I've ever seen for changing human behaviour


BUT there is a problem!


Not with the app of course


with our minds


Here's the thing...


When you miss a few days of logging on the app, your mind says something like:


"ah I can't be arsed now, I'll never catch anyone else up, I quit"


First there's a big drop-off in EXECUTION, then motivation drops off too


HOW CAN WE FIX THIS?


If you've tried a new habit and it's already disappearing, here's what to do:


TAKE THE PRESSURE OFF!


don't drop the habit simply make it easier to achieve.


5 mins activity rather than 20


2 mins meditation rather than 15


2 healthy meals a day rather than 5


Then you build it up slowly until you're back on top again


Simple solution, but it's so obviously the right one


This works for me every time I drop off


And every time a client comes to me asking for help, I always scale back their plans so they can achieve it - thus building motivation and the need for a bigger challenge


Make sense?


Above all, know that this is normal!


Nobody is 100% 'on it' all the time.


Everybody drops off, drifts away and feels guilty


Just scale it back and build it up


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/

Don’t plan - just start

as you go into this new week you may feel blocked


Perhaps you started a new diet and you fell off already


Or maybe you joined a new gym and haven't been for 2+ weeks


RED FLAG!!


It's disgustingly easy to justify the failing. Your failing.


Here are some classic excuses:


Why did you fail on your diet?


"I was at a wedding!"


"I was travelling with work!"


"My husband bought us a takeaway!"


"I was eating out with friends!"


Scientifically, of course, we know these statements are BS!


But we all make them, so don't feel ashamed.


Just BE AWARE that you're making them.


How about when you miss your workout?


"I finished work late!"


"I slept through my alarm!"


"I'm really sore from the last workout!"


"My friend made me to go to the pub!"


...right....more bullcrap.


So how do we fix this?


Well, at RSG we do two things:


#1 - we hold our members accountable


In various ways we help reflect how an individuals habits have helped or hindered their progress.


This could be jumping on the body scan machine and seeing if body fat is going up or down


It could be our challenge app which gives points for daily tasks such as hitting a personalised calorie target, or getting 7 hrs sleep (undersleeping increases appetite thus making snacking more likely)


We track attendance and give helpful nudges to do better.


There are quite a few more ways we encourage consistency in our members but these are the most powerful.


and...


#2 - we educate and educate and educate some more!


If you knew what happened to your blood sugar when you ate an entire box of chocolates, you probably would do it less often.


If you knew how to order a healthy meal in a restaurant that STILL tastes amazing, you couldn't be dragged off a diet by friends and social occasions.


So we run seminars, give out PDF homeworks, answer questions online in our facebook group and generally make sure our members know tons about nutrition.


They go off track, of course they do, they are human after all (as are the coaching staff!)


But knowing the damage those 'cheat meals' cause to the body is vital to changing habits and becoming healthy long term.


If we let them remain oblivious, do you think they'd change their lifestyle?


* * *


Anyway, here's a few things you can do this week:


1) write down your goals, and notice your behaviour. Think, "is this decision taking me further away from, or closer to, my end goal?"


2) expect that MOST OF THE TIME you will be in a low emotional state. So don't plan to do 11 days of meal prep and live like a robot, get some healthy ready meals in, lots of nice protein snacks and some easy-to-cook family meals. So when you can't be arsed, you still get to eat healthy (vs binge on a takeaway)


3) remember that any plan is better than no plan. So go run 3 miles, do 15 mins of press-ups and squats, go and walk up a big hill. DO SOMETHING! You don't need a plan you need to get started.


Have a brilliant week


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/built/