I wrote some goals out this morning..

...and I was surprised at how far away they seemed.


First goal: gain 5kg of muscle - gaining 0.5kg (or 1lb) of muscle each month this is 10 months away presuming epic commitment to diet and training, no holidays etc.


Second goal: gain 10kg of muscle - that's at least 2 years away.


For you, let's make some quick goals now...


SET A TARGET: If you want to gain muscle, how much do you want?


BE REALISTIC: Gain a pound or half a kilo a month...


TIMEFRAME: How many months away is your goal?


Or maybe you want fat loss...


SET A TARGET: If you want to lose weight, how much do you wanna lose?


BE REALISTIC: you can lose 4 pounds (or 2kg) each month...


TIMEFRAME: How many months away is your goal?


If you want to gain a stone of muscle, that's a 14 month goal.


If you want to lose 50lbs, that's a year away.



That's the shite none of us want to hear.


But think of it like this:


These goals are based on FACTS.


you can choose to not believe in facts


But it doesn't change the validity of the facts!


So wake up, realise that you're going to have to get onto a nutrition and training plan that will take 1-2 years to achieve your goals


and just know that that is OK!


Know that everyone, me included, have to face the facts and commit to things long term!


Big businesses aren't built in 2 weeks


Imagine if I tried to sell you a 'get rich in 28 days' program


You'd laugh in my face


But you've probably bought a juice shred or starved yourself for 2 weeks and wondered why you didn't have abs.




1-2 years folks


1-2 years.


Which obviously sucks but you gotta take account of a few things:


1) you will ONLY stay on a program for 1-2 years if you like the training and enjoy the food.


2) you can't enjoy a program if you train alone in a gym, or if you train with nobheads.


3) you must be able to keep your mind on the day to day details (like cooking healthy meals, doing the food shop, stretching and showing up to the gym)


4) you must also be able to keep your mind on the faraway goal - the reason you are doing the day to day stuff.



So how far away is your goal?


Don't be de-motivated, we're in this together.


I'll have my goal in 2 years time


will you?




PS - if you'd like to kickstart your fitness journey with a proven fat loss plan, we are currently accpeting new clients on our 60 day summer SHRED!


Everyone who completes the program loses 8-11kg of body fat in just 8 weeks


it's insane


You can do it too, and trust me it's so much easier when you have our expert, highly experienced coaches by your side


...when you can ask all of our clients for help and advice on our private FB group


....when you can look forward to going to the gym because everyone else is just like you (35-50 years old, wanting to look better and have fun)


anyway, want more info/times/price etc then click the links below:


MEN: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-men/


WOMEN: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-women/


We have 5 places left on each program, you can start anytime between now and 14th June.


Be brave and fill out an application, all we do next is have a conversation over the phone, super friendly, set some goals and see if we can even help you (if we can't we'll refer you on)


so it's all good. win/win


Email back if you have any questions


Or apply here:


MEN: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-men/


WOMEN: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-women/