Posts in lifestyle
The 5 Greatest Training Secrets

This is what you absolutely MUST be doing each and every time you train to become the strongest version of yourself.

You might not like these rules but LIVE by them, really try to be consistent each week, and you will achieve all of your goals. FAST.

1)Lift Heavy – The foundation of all fitness is strength. Get stronger using basic and heavy exercises and you have a great foundation to transfer into muscle gains, running, mobility or whatever your goal requires. Bottom line = lift heavy and often.

2) Do what you don’t like doing – Take a good look at yourself. Do you only train what you enjoy doing, e.g. curls? Cos that’s a BAD idea. It’s probable that whatever you like the most in the gym is what you are best at. Get into the habit of forcing yourself to train or work on whatever you don’t like doing, whether its heavy leg work or just stretching out your shoulders, if you don’t like doing it you probably suck at it! 

3) Never miss a workout – Because there’s no such thing as ‘maintaining’ your health. Ask yourself the daily question, did I become better today? I know that some days you can’t be bothered to go to the gym, or you may be injured, or tired or whatever. The reality is this: The Universe Doesn’t Give a Shit. You can either achieve your goals, or make up excuses as to why you failed. Get in the gym, even if it’s just flexibility work or recovery exercises so you can answer the daily question with, “YES! I became better today”.

4) Always have a goal – Think of this as your map. If you don’t have one, you’re gonna get lost. Set a goal for yourself and your training, e.g. I’m going to be a more positive person this year and I’m going to deadlift twice my bodyweight. Then split these goals into smaller steps and get to work! Goals help you stay focused.

5) Surround yourself with positive influence – Consistency is hard. Life get’s in the way and often just getting through the day is a challenge, let alone training and focusing on your goals. So make sure you have a strong and positive support system. Get a training partner with similar goals so you can compete and push each other to improve, listen to music you like, hang around with positive and helpful people, hang motivating pictures up in your home/on the fridge/in the gym. There are a million ways to stay motivated. Are you using any?!

Stick to these rules like glue and you WILL become a stronger person, and improve your overall quality of life.

Rise Above


Anthony Shaw
Head Coach
Raw Strength Gym, Warrington

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

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How Mindfulness can Improve Your Workout

Training is hard, understanding how to stay motivated and never give in is one of the greatest challenges of self-improvement.

It is a war, and EVERY day is a battle. 

If you win the battles, you’ll win the war.

But how do you stay motivated?

As in the Buddhist practice of Zen, “THE ONLY TIME IS NOW”. 

Read it until it’s ingrained in your mind. 

During training your mind will play tricks on you. Don’t let it.

Practising mindfulness is a way to strengthen your mind. 

Perhaps you notice thoughts like, “I’ll do this set then leave it there.” Or “I don’t feel up to it today”


These thoughts are mental limits on your physical ability!

Remember that the only time is now :-)

Here are a few ways to focus on “the now” in your training:

  1. The hardest step is showing up. Before you leave home, focus on small steps: getting your kit on, starting the car etc.

  2. Presuming you’re ‘feeling weak’ might hold you back. Keep an open mind and see how you perform. It could be a great workout! 

  3. Focus on one rep at a time, perfect technique + perfect breathing adds up to perfect workouts. 

  4. Set goals in the future, set a deadline, but focus on a tiny action you can achieve NOW. Take action now!

Pick 1-2 tips, go deep on them, observe your thoughts and actions from a third person perspective (which is VERY difficult btw) and simply try to act in a smarter, more positive way than you did yesterday.

I’ll leave you with a brilliant quote which describes how negative thinking can affect your life.

Rise Above


“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Bruce Lee

The Science of Meditation

What if I told you there was a proven, simple way to reduce stress that we all have access to?

It’s time we spoke about meditation, brought it out of the shadows and discuss it’s use in managing stress.

Meditation is a practical, simple and cheap way of reducing psychological stress.

Reducing stress is important as part of a healthy lifestyle as a way of preventing stress related diseases and psychological issues (anxiety, depression).

You can also improve cognitive function, i.e make it more likely you’ll eat veggies than ice cream later on today!

So what are the types of meditation most commonly used?

Based on the current research, these three methods are extremely popular amongst mental health professionals, yogis, professional athletes, soldiers, CEOs and anyone else looking for that mental edge.

First we have "mindfulness based stress reduction (MBSR)" - the practice of observing thoughts/feelings in the 3rd person rather than experiencing them directly.

Then all the "Breathing based meditations" - the practice of breathing in a certain, focused way and keeping the thoughts on the breathing process itself.

Finally, we have "Compassion based" - the practice of generating thoughts of gratitude about oneself, others and life itself.

There are countless others, but these seemed to come up frequently as I was reading the research.

Speaking of which, here’s what the research has to say about the effectiveness of meditation on psychological stress. 

  • “Decreases Posttraumatic Stress Disorder Symptoms in US Military Veterans” (Seppala et al., 2015)

  • “the sympathetic nervous system is uniquely affected by meditation, and novices may benefit emotionally from meditating after a stressor” (Borchardt & Zoccola, 2018)

  • More frequent meditation practice was associated with a reduction in psychological stress, improved self-rated health, but not physical pain (Rosenzweig et al., 2009)

  • “meditation programs can result in small to moderate reductions of multiple negative dimensions of psychological stress” (Goyal et al., 2014)

What are the typical benefits we can expect?

  1. Meditating may simply give you the chance to be more aware of your mental health, and encourage an active role in improving it.

  2. You may feel more emotionally stable following a stressful event.

  3. Feeling more in control of your emotions means leading a healthy lifestyle is easier. More emotional energy to socialise, train, make healthy food decisions, sleep better etc.

How can we get started?

  1. Sit down and practice box breathing for 10 minutes:

Go somewhere quiet. Sit comfortably and set a 10 minute timer. Breathe in whilst counting to 4 in your head. Hold your breath and count to 4 again. Breathe out whilst counting to 4, then again hold your breath (fully exhaled) for a 4 count.

In - hold - out - hold. Counting to 4 in your head each time.

2. Download the headspace app. Or find a guided meditation on YouTube.

Now this is really simple! Sit down, and simply follow along with whatever the audio asks you to do. Good if your mind wanders a lot.


Practically speaking then, meditation is only of use if you can practice it most days. Daily is best but we all miss our routine from time to time. So simply set the intention to practice daily and do your best to derive some benefits.

You could try meditating after a stressful event in your day, perhaps 10 minutes of quiet time sat in your parked car after work.

You could create a basic morning routine: make a tea/coffee, sit down and meditate, then get on with your day.

The specifics don’t seem to matter according to the research, what matters most - like all things in a healthy lifestyle - is DOING it.

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

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


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.

Here's why you keep skipping the gym...

Week after week you may find yourself renewing the vow to finally 'hit the gym', yet that day never comes.

Rather than waste time repeating the same unproductive behaviour, do this:


They say showing up is half the battle.

I'd argue it's more important than that.

But the problem for most people is that they don't have time to train. Work long hours. Are too busy. Family comes first. Stuck in traffic. And on and on.

What do you notice about all these reasons?

That's right, they're all horse shit.

Excuses exist so you can forgive yourself for NOT doing what you said you'd do.

Ruffled your feathers? Good. I'd rather not upset anyone, but digging into your own excuses and seeing them for what they are (i.e. a coping mechanism for failure) is a vital part of this process.

Knowing you're making excuses is step one.

Next, it's time to pattern the correct behaviour in a ZERO PRESSURE environment.

So you might pack your gym bag, put it by the door, but not intend on going to the gym.

Do that every day for a week. Get good at it. Become world class at preparing to go train.

Weird tip yes, but this is about opening your mind to a new behaviour.

'Prepping' for a workout is step two.

Now we must find the time to train.

The most effective (read: brutally painful) way of creating more free time requires you to track just how unproductive you are at the moment.

Grab a sheet of paper, or make a sreadsheet, and track your time in 30 min blocks for a full 7 days.

Start at 5am and go right through to 9pm.

Yes, 5am. Even if you're sleeping at that time, track that as your activity. Because people do train at 5am, and that could be the only time you have to train.

Time tracker example:

5am - sleep

0530 - sleep

0600 - wake-up

0630 - get ready for work

0700 - commute

0730 - commute

0800 - work

blah blah blah

1630 - finish work/commute

1700 - commute

1730 - get home

1800 - watch TV

1830 - mess about on phone

1900 - take kids to football

1930 - watch kids football

2000 - watch kids football

2030 - get home

2100 - watch TV

^^ Do that for your own life ^^

Be honest!

Next, and the final step, rejig your schedule to leave a 45-90 min block of time free to train 3-5x per week. Include time to get to a gym (if that's your plan), or note that you'll be training at home or running on the road. Be generous with the time surrounding the workout, for example, include time to shower if you train in the mornings.

Obviously, the next step is to go and train, but because getting to the gym is MOST of the battle won, first let's summarise this method.


1. Be aware of your excuses. They are simply coping mechanisms for failure

2. Get your gym kit ready every day. Practice good preparation.

3. Track how you spend your time in great detail.

4. Reschedule your time (it is YOUR life, remember) so you have time to train

5. Show up!

Interestingly, most people go from never training, straight to attempting to show up.

But what happens?

The schedule creaks, cracks and compromises.

Excuses sweet talk you into quitting as you drive home.

Not being prepared and procrastinating wastes potential workout time.

Then you quit.

Instead, take baby steps towards training becoming a regular part of your life.

Put yourself first, and ask for support from those around you.

Soon you'll drop the excuses, see that you've failed to stay healthy...

...and DO something about it.

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

Be productive, even when lazy….

In all of my training, healthy eating, reading and coaching clients, I've found one thing to give me the most powerful boost in energy.

I call this the 10 minute rule.

Here's the rule:

Go to work, for just 10 minutes, on a task you keep putting off

And this practice is what will help you improve the most, over time.

What do I mean by a task you keep putting off?

Simply those times when your emotional energy has run out, and you'd rather do anything than [INSERT TASK].

Like watching TV rather than cleaning the kitchen.

You'll find some moments in your day when you are aware that you're putting off the real work.

These moments are forks of decision, you can choose to go left or right. Choose to work towards self-improvement, or choose to let things slide.

Remember, nothing stays the same, things are either in growth or decline, but knowing this makes getting up and doing the work quite overwhelming.

The 10 minute rule gives us an easier decision. A way to reduce overwhelm.

Rather than do the challenging task, just work on it for 10 minutes.

You can work longer than 10 minutes once you're in the flow.

Or you can stop the task after 10 minutes and go back to what you really want to do (watch TV, for example).


1) work on your personal goals for 10 minutes

2) stretch a certain problem muscle/joint for 10 minutes

3) read an important/educational book for 10 minutes

4) tidy your house for 10 minutes


> notice when you're procrastinating on a task, set a timer for 10 mins

> notice any anxiety around a task, or what you keep saying you'll "do tomorrow", make a list and choose the easiest task to work on for 10 mins

> learn to negotiate with yourself. "If I wash up for just 10 mins then I can watch TV."

"If I prepare a healthy lunch for tomorrow in 10 mins, then I can have a bath."

> make the 10 minutes fun. Listen to an audiobook or favourite album. Race to see how much you can complete in the 10 minutes. Make it a game.


1. Use the rule as a way of getting started on a task you're putting off

2. Use the rule even if the task seems like it'll take 2+ hours to complete. Chip away regardless of the size of the task.

3. Practice becoming aware of what you really do during a day. Notice when you are wasting time. These are the magical moments of decision. Choose to do "just 10 minutes"

4. After the 10 minutes are up, carry on if you WANT to. If you really don't want to do anymore, then stop and reward yourself. This is a skill you will strengthen with practice.

There you have one of my 'secret weapons' and I know it'll work well for a few difficult tasks that you need to get completed.

Often we put off our most challenging tasks because we're scared of success, which is simply another overwhelming thought.

Break down your success into small blocks of time, and enjoy the process.

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - if you want help getting some structure, discipline and a BIG challenge into your life then I suggest joining our team for a 6 week program. If you commit, work hard and enjoy the process, we can talk about you becoming a long-term member after that.

Email me back and I'll send you some more info:

How to Actually Get to Sleep

Finding it hard to switch off at night?

I ALWAYS ask my clients if they're sleeping well

Because if they aren't bad things will happen

Sleep helps regulate appetite, mood and mental health

Meaning you'll snack more, feel crap and perhaps a bit down or lost each day

Not enough sleep also increases markers of inflammation

Chronic inflammation has been linked to certain diseases such as heart disease or stroke, and may also lead to autoimmune disorders, such as rheumatoid arthritis

Problem is, nobody knows how to sleep properly!

So today, my sleepy friends, let's go through THREE ways you can sleep better

And this isn't 3 crappy ways, like a twitter article, this is a mega post, so get your mind ready to learn!


The first step is setting your mind up for an enjoyable evening.

You must leave your emotions at work and not bring them home

For most people, this step alone solves most sleep problems

Here's how you're going to do it:

1) When you finish work you have to change state into 'relaxed mode'

2) Sit somewhere that is unrelated to work and breathe deeply for a few minutes. No phones! Nothing but you

3) Write down your wins for the day. You may have to dig deep. But if you can think of a few good points you'll REMEMBER the day as being good. The bad shit can F off and be forgotten. And you may struggle with this if you're really stressed. E.g. once I was having a terrible YEAR, and one day wrote down 'I took the bins out' as my only win for the day. But it was positive and so it was a win!

3) Write down what you're grateful for in life. Hopefully this step is easy, but give it a few mins and really think of new things you love about life & your relationships

4) Write your to-do list for the next day. 3-5 things MAX. Things that, if you got them done, would make you feel better.

5) Plan out your next day. Schedule it.

6) Listen to a good song, stop talking about work with others (and tell your loved ones to help you, e.g. "I had a good day thanks, but I just need some thinking time away from work"

This step alone will carve out really enjoyable evenings and make sleeping easier because you are more relaxed.


This is the 'sleep hygiene' stuff that will allow your body to switch off naturally and sleep deeply.

IMPORTANT - your body is an organic, living, soft and squidgy thing. It is not a machine. You can't press a button and expect 'sleep mode' to happen. It has to be eased into.

So here's how to ease your body into sleep each night...

> no screens 60-90 mins before bed. Reason is the blue light from your phone seems to mimic sunlight to the brain. Your body then stops its natural, timed release of sleep hormones because it doesn't know it's night time

> an hour before bed: turn the lights in your house off and put on warm, orange/red lamps. Make your house darker

> make your bedroom cool, your body HAS TO DROP TEMPERATURE in order to initiate sleep. Remember when you couldn't sleep on that hot, dry summer night? This is why

> no caffeine after 1pm. Even drop caffeine altogether if you're really struggling to sleep. This one is self explanatory (and bad news, I know)

> eat a high protein, high fat snack or meal around an hour before bed. If you go to bed hungry then food will be on your mind. On the flip side though, I really wouldn't worry if your schedule dictates you have to eat immediately before bed. That's fine.


Finally, here's a method you can use to manually walk yourself into sleep every time you want to.

What's great about this is the more you practice the better you get

This literally starts to become a pavlovian response and you'll eventually just start this routine and be asleep before you know it

I first learnt about this method by reading about fighter pilots who had to sleep in warzones, if they didn't sleep it would be very dangerous to jump into a fast jet!

So the air force came up with a way to teach their pilots to sleep anywhere, anytime, so they could just grab little bits of sleep here and there even in loud environments.

step 1) lie down and take 3-4 really deep breaths

step 2) relax all the muscles in your face, imagine your face is switched 'off'

step 3) continue to breathe deeply, now relax your face further, especially your eyeballs, let them roll back and simply let go....

step 4) breathe deeply and focus on your neck muscles, relax them, imagine the tension in your neck melting away...

step 5) continue to take deep breaths and move that relaxed, heavy feeling down into your shoulders, arms and hands. Imagine they are so heavy you can't even move them

step 6) repeat this process for the entire spine, hips, bum, legs and feet. Take as much time as you feel you want to spend on this

step 7) now finally, you have relaxed your muscles, now relax the mind - continually repeat "I'm relaxed and sleepy" in your mind over and over again. Or whatever phrase works for you

* * *

There you go

THREE mega ways to get to sleep

1) Decompress after work to set up a great evening

2) Physiologically allow your body to 'get ready' for sleep

3) Relax your body and mind into sleep

There's a lot of practical stuff here, so take the time to make up your own sleep routine if you have been struggling

This stuff really does work, and like I said earlier, sleep is your health foundation - go get some!

Rise Above


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:

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 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?



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


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:

schedule a better life

This is a quick email but could be the most practical and effective thing I've written this month!

If you are feeling:

> anxious

> guilty

> lonely

> lazy

...and any other negative emotion really.

Then 9 times out of 10 it can be traced back to a bad weekly schedule

What a bad schedule does is damage your emotional energy levels.

You work too much and don't rest

You then feel tired and don't train

Not training leads to feelings of quitting

Quitting leads to low willpower and unhealthy eating

Your mental state only gets worse from here.

A good schedule however, will give you:

> lots of free time and hobby time to recharge your batteries

> sacred time where you train and improve your health

> family time to improve relationships

> social time to catch up with friends and feel human again

How is your schedule going this week?

If it's non-existent and you already feel burnt out and ready for the weekend, well consider this:


If that's not an indication you need to improve your schedule I don't know what is

But, the problem is this process can be overwhelming if done wrong

So let's take a baby step today.

Grab a sheet of paper - paper and pen works better than an app or online calendar (by all means transfer it to digital once done)

STEP 1) draw a weekly framework - Monday to Sunday

STEP 2) block off work times - time you HAVE to be at work. If you work from home or are self-employed don't just mindlessly fill out this time. Do you really have to do that many hours? Are you being effective? Anyway, we can't do anything for ourselves in work time so let's block it out

STEP 3) block off 30-90 mins EVERY day that is YOUR sacred alone time. Mornings are best for this IF you will get up earlier to do it. But any time works. Lunch times are also good.

STEP 4) add in ONE dedicated family time every week. Perhaps 3-4 hours one evening. Or a Saturday afternoon

NOW the fun part

Brainstorm a load of things, the more extreme and outlandish the better, that you 'could' do in your sacred time.

learn French

learn piano

read shakespeare

practice chess

do yoga

walk whilst listening to audiobooks

phone radio stations and try to win all their competitions

...whatever you like!!

Now pick what you want and make a little routine:

> 30 mins of piano practice


> 1 hour of learning French

Make your time structured and practical, but above all make it something you want to do. Something that will make you happy.

Then do the same for family stuff.

> big meal out at a nice restaurant

> go to a new town for a walk/shop

> cinema

> big family walk

...anything you want.

Then the obvious part:


Then go live that week

Anxiety and stress is normal and we all have it

But plan ways to recharge your batteries and enrich the lives of your loved ones and trust me, life will get a hell of a lot better



Rise Above


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: