Posts tagged Liverpool
Lost your Way in Fitness and Diet?

So there I was, grabbing my rolls of belly fat, staring at my body in the mirror....

....upset at my lack of 'sexy bod'. AGAIN.

After perhaps the most consistent 4 month training period of my life starting March this year

I'd built incredible strength levels, added 4kg of muscle, dieted down for a holiday this summer

Then I'm seemingly back at square one!

You've been there're right?

Of course!

You'd be lying if you said you hadn't

And we all get off track from time to time

For me, constant travel was the self-destruct button

For you? Maybe work suddenly got tough

Perhaps you got injured

Or you've just not had the motivation or direction to get up and make a lasting change in your health

So right now, I hope this email helps you refocus your efforts as I show you a little of how I'm getting myself back on track...

Here we go...

There are two things to consider and improve:

1) motivation

2) nutrition


Firstly, motivation comes from anchoring your training to a purpose, not necessarily a goal

For example, 'losing 3 stone and looking leaner' is a goal

But that will not motivate you!!

Start with WHY you want this

For example, 'by losing 3 stone I can play with my kids in the park and not feel like a fat dad'

Or think about the single most focused athletes on the face of the planet...


Those girls don't want to look fat on their wedding pics and have their insecurities immortalised in photo and memory for the rest of their lives

So they train their assess off! 

Every bride I've ever trained has come into the gym like a navy SEAL, primed and ready to kill.

Makes sense right?

So what's your purpose?

What fires you up?

For me it's entering a beginners tournament in Jiu-jitsu, I don't want to compete and get hurt, or embarrassed, so training is VITAL

Once I know this, my training becomes consistent because I have a reason to hit the gym.


Secondly, after I've got a purpose linked to my training, then it's time to clean up my diet

Simple habits come into play here:

> I start my day with a simple protein smoothie (frozen cherries, whey protein, almond milk) because I was missing meals when travelling, generating huge hunger later in the day, then eating shite for lunch

> I end my day with a big portion of protein and fresh veggies (e.g. Steak, Cucumber and peppers, not boiled veggies) - this just makes me feel healthier right away, and that mental aspect is what we want to focus on when getting back on track. Also this makes waking up much easier the next day (my body is hydrated, I've had a deep sleep due to stable blood sugars)

> I stay away from bread, sugar and dairy throughout the middle of the day, and eat 1-2 other meals in this time frame.


NOTE: I will say this again, this is my method for getting back on track with clean eating and training

After a week or maybe two at this level my nutrition always shifts to tracking calories, macros (protein, fat and carbs) and weighing my food - because you can't get lean if you don't know exactly how's much you're eating. And I make tweaks every week so my body instantly looks leaner and stronger


So just know you aren't alone when you feel off track, or if you can grab a roll of fat that wasn't there before

Trigger your motivation

Clean up your diet

And you'll get in incredible shape before the year is out!

Want my help and advice?
Email me back

Want to talk about setting some goals and working together to guarantee your body changes
Take a look at our programs

Take a small step today and you'll be back on track this time next week!


Anthony Shaw

Head Coach
Raw Strength Gym, Warrington

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Live for Something, Train with Purpose...

Many, MANY times I've been in the gym and asked myself: "What the HELL am I doing?!"





maybe even some vomit (sorry, disgusting I know)

But my point stands:

WHY push yourself in training?

What's the real payoff?

In fact, many of my friends are financially set, happy, relaxed

And they don't go to the gym...

I know a lot of people who have played sport week in, week out

And they don't go to the gym either.

Is training all about trying to look better?

why do I train?

It's simple...

I believe that hard physical training creates energy, discipline and mental freedom that benefits all areas of your life.

Hard physical training promotes CONTINUED success, success that never stands still and always improves.

It's INCREDIBLE to watch your body perform things that 2 weeks previous, were physically impossible!

Once you ingrain this way of training, you start living your life this way too.

Every day you'll be improving on the previous day

> better friendships and relationships

> more productivity at work

> more discipline and focus to create wealth and more money in your life

> better travel and holidays

I could go on and on.

Quite simply, THIS is why I train

Training to achieve things you previously thought impossible in the gym

means that you'll achieve things you previously thought impossible in LIFE too

I firmly believe that

If you want to begin an intense 12 week body transformation

Where we will coach you step-by-step to lose 1-2 stone of bodyfat and create newfound levels of strength in your body

Then the first step is to work through some goals and create a plan

Just fill out this form to apply:

One of our team will cal you to discuss your goals.

The phone call is absolutely FREE

After that, if we both think our program will help your goals

We'll move you into the program

Again, apply here:

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

The Mission of Raw Strength....

You know that moment when something just 'clicks' ? Like you suddenly and very clearly see WHY you're doing something?

Well, a few years back that happened for me with my career as a coach.

You see...

Right now I train adults who want to transform their bodies

But I never started out this way...

I first wanted to play professional rugby

But wasn't good enough and probably I didn't work hard enough too..

I then got my degree and started working as a strength coach within pro rugby

Then started my own biz

Then trained young athletes (teenagers mainly) to be super strong for rugby

And over the past 5 and a half years of running the business

You know what?

I thought that I always wanted to work with athletes

Hell, we were even called 'The Gym for Athletes' for 4 years!

I thought it was only about getting people strong

But the reality is:

"I want to help people get strong, fit and healthy for a REASON"

The reason?

Because feeling good, full of energy and strength makes YOUR LIFE better

You'll deal with adversity and stress much easier

You'll simply USE the JOURNEY of gaining strength to Transform Your Life

When I was solely focused on sport, I couldn't see any other aspects to life

But there are, of course, very many areas that a stronger, more energetic body & mind would help you:

> career

> family

> friendship

> holidays and adventures

> creativity (i.e. in hobbies, art and music)

All of these I have experienced in my own life

There is NO reason to not have the strongest, healthiest body you can possibly imagine

And everyone can achieve this.

So there you go

That was my 'click' moment about 2 years ago

When I realised that I was training people to have an incredible LIFE

Not just incredible physical strength

Want to transform your body, mind and life?

Fill out this form so I can see your goals:

So I can understand what you want to achieve

Then together we'l map out a plan for smashing your goals

And the next step?

Starting our 12 week body transformation system where we will radically alter the way you live your life

Sound good?

Here's the form:

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

ONE Thing to Transform Your Day & Your Life


There I was, the last person sat in a coffee shop at 9.30pm on a Friday

Working on my business

Looking at all my projects I was yet to finish

….but I couldn’t even START any of them

I was just staring at a blank page

Ever felt like that?

The thing is

Today I work less hours than a few years back

But I get MORE done!

Stay with me here > >

…..because this could will certainly change your life…..

Once I realised that I had allowed myself to accept a TON of projects

without saying NO

I’d reached a state of OVERWHELM

where I couldn’t FOCUS on any one thing

Being overwhelmed is kind of a mix between excitement and terror

I could see what I needed to do but couldn’t do it

I talk to hundreds of frustrated people every month who can’t get in shape

So I know this is really common when starting out to achieve a new fitness goal

…and let’s face it

The main part of the overwhelm comes from sorting out your nutrition

But there is a way to fix it and get rapid, long lasting progress

So you can see visible changes in your body in the fastest possible time

those changes must be supported and improved by a lifestyle switch

Kind of like you’ve taken out the old operating software and updated to a new efficient system!

To do this, it’s simple

To explain it, let’s go back to me sat in a coffee shop getting nothing done….

I had about 20 projects to finish

I was overwhelmed and getting nothing done

So I just made a list of each project

And then crossed out the ones that were NOT essential

For you, this could be ‘get new gym kit’ OR ‘get a juice machine'

Nice, for sure - but not ESSENTIAL

Then, I picked out the MOST important projects

For you, this could be ‘throw away all sugary foods and go on a healthy food shop’ OR ‘go to bed one hour earlier so I can get up and walk the dog early'

By now, I had about 5 projects that were absolutely criticial

IS this good enough?

Can we stop here?

Hell no!

Can you do 5 things at once?

It’s only one, right?

So those 5 things had to be trimmed down to one MAJOR project


“Pick just ONE thing, that when completed, will have the BIGGEST impact on your goals"

What will that be for you?

Suddenly, things became crystal clear for me

And I knocked out that one thing until it was done

Once it’s done?

Pick the next high priority thing and CRUSH THAT TOO!!

then bit by bit you build momentum

see progress

feel clarity and relaxation

instead of confusion and stress

And you shall smash your fitness goals!

Not sure what the next step should be to transform your body?

Schedule a call with me and my team

We’ll talk you through a strategy session:

> set some goals with you

> show you how we’ve helped hundreds of people get into their greatest shape ever

and if we definitely think we can help you, we’ll move you into a training team

So you can have a 12 week body transformation and transform your body by stripping off 1-2 stone of bodyfat and getting stronger legs, glutes and a hint of visible abs

Plus a gain in strength of 10-20kg on ALL lifts in the gym

^ we focus heavily on athletic-type training and strength

So you'll be able to take on any fitness challenge, or just focus on watching your body get stronger and fitter than ever

Plus with our unique challenges which we run every 4 weeks, you'll have something to train for, with a group of people that care about you

Sound fair enough?

Apply here:

Let’s get that ONE thing started for you

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

3 Secrets to Dramatic & Lasting Body Transformations: PART THREE
This is a three part series to help men like you BREAKTHROUGH the barriers and myths of training, nutrition and mindset so you can create a DRAMATIC and LASTING body transformation.


PART THREE: How to Create a Warrior Mindset


Now you are embarking on a life changing journey, it’s important to give yourself the best possible chance of keeping all the positive habits you’ll develop as you read this blog series...


…and just in cased you missed them, click here for PART ONE & PART TWO


Creating Mental Space


An important concept you’ll want to consider is that of creating more mental space. Giving yourself ‘room to think’ is an age old concept, and one that we must grasp!


Firstly, tidy and clean your home. Starting a new diet and exercise plan is an exciting time, if the rest of your life reflects a change you’ll feel better and are more likely to stick with it.


Throw out or give away all clothes you don’t wear anymore, get rid of old magazines and books. Find anything and everything in your home that you haven’t used in the last year and get rid of it! Be sure to spend extra time throwing out junk food and cleaning in your kitchen, because this will help your Sunday prep!


Having more physical space will literally give you more mental space. Get rid of the clutter in your life and your mind will follow. Now let’s turn our attention to your thought patterns…


Think of a typical dieter…or think back to a time when you tried and failed a diet …and imagine what is going through their/your heads on a daily basis; ‘I’m too fat, I must eat like a rabbit to get thin’, ‘I feel so guilty because I ate that chocolate cake’, ‘I must remember to go to the gym today, I can’t miss another workout!’ And so on and so forth.


If you have to remind yourself to go to the gym, or if you feel guilty after unhealthy eating etc. then guess what…that diet isn’t going to work! When diet and exercise become automatic AKA a habit, then you will have the body you’ve always wanted and it will be easy and enjoyable too! It all starts with simplifying the process…


Simple plans are often the best, for example, the Sunday Prep Day is a simple way of preparing a load of healthy food each week. BUT, if you were performing an unhealthy version of the Sunday Prep Day and made a week’s worth of pizza and ice cream, it would still work as a method of keeping you on the pizza and ice cream diet! Put simply, you will always take the easy option. If food is there you will eat it, it doesn’t matter what you’ve made.


So how do we use this to our advantage? Well, get a piece of paper and draw a vertical line down the middle of the page. Now on one side of the line make a list of all the things that will help you get a great body; healthy foods, more sleep, more exercise etc. On the other side of the line, list all of the opposite things that will stop you getting a great body; unhealthy foods, less sleep, missing a workout etc.


We know that your mind will always choose the easy option, so you must find a way of turning each good/evil decision into a no-brainer. Make it easier to choose the positive option and harder to choose the negative one.


Here are a few examples:

Positive Action

Negative Action

Make it easier to take the positive action

eating healthy eating junk food Throw out all junk food, prepare a weeks worth of tasty and healthy food
exercising not exercising Lunchtime workout with training partner. A more time efficient way to exercise with added accountability from partner
sleeping more staying up late, not sleeping Get a regular bedtime routine, read an enjoyable book in bed, make your bed really comfortable and inviting



Now work through your list of actions and work out a way to make it easier to complete the positive than the negative. The best thing you can do is make it fun! Think of fun ways to do lots of positive things for your body transformation.



Reg Park proved the 5x5 program works!


Emotional Triggers


We are our emotions. The way you think has a profound effect on what will happen each day. If you think you’re going to have a bad day, you usually do! On the other hand, if you think you are going to have a great day, you usually do! Let me put it another way; Thoughts + actions = results.


We’ve covered actions enough so far (diet, exercise, sleep, habit changes etc.) so let’s take a look at your thoughts and see how they can affect your results…


An emotional trigger is when something you do changes the way you think. For example, looking at your naked body in the mirror thinking ‘I have let myself get really fat, I’m not happy and I want to change!’ This ‘triggers’ your emotions from standard thought patterns into highly motivated and positive thought patterns.


Keeping your mind in this ‘triggered’ way of thinking will increase your chances of losing all your weight and will help change your lifestyle for good (which is the goal of all this isn’t it!). You’ve probably experienced this at some point in your life and hit the gym hard and ate really healthily……for about 2 weeks! The trick is maintaining it for good.


On the other hand, if you’re upset and need comforting the mind will be triggered to help you eat comfort foods and not exercise. So even when you’re happy, because your brain has been set to ‘comfort mode’, you will now eat loads of food and not exercise until you reset your thought patterns.


So how do we reset old (negative) thought patterns and trigger new (positive) ones? Well firstly, get out a sheet of paper and write down:


  1. Everything you don’t like about your body (love handles, double chin etc.)
  2. All the bad things you do that help maintain the things on your body that you don’t like (gorging on ice-cream, drinking too much beer, not going to the gym etc.)


See a link there? If not then you will have to dig a little deeper. Spend some time on this exercise until you find a link between your behaviour and your body. Now turn the sheet of paper over and write down:


  1. Everything you want on your dream body (six pack abs, toned arms etc.)
  2. Everything you could be doing to help achieve your dream body (eating healthy foods, little or no alcohol, exercising regularly etc.)


Can you see anything here that you aren’t doing? What’s stopping you?


The goal here is to realise that your current thought patterns may be maintaining a poor body image. Being aware of how your thoughts affect your actions is the first step in correcting bad habits. Just like with drug addiction (but don’t worry, I don’t think you’re as bad as a junkie!) the first step is being honest and admitting you have a problem.


So first become aware of your current thinking patterns and then understand the link between your current lifestyle and your current body. Crappy lifestyle choices = crappy body. Let me just clarify; when I talk about your lifestyle I do not mean your house, hobbies, car or anything material, I mean the way you eat, exercise and recover.


Now that you understand the link, it will be much easier to make some really important lifestyle changes so you can lose fat, become healthier and do it permanently! Great lifestyle choices = great body!


The final step is controlling your own thoughts; every time you catch yourself thinking in the old or negative way, say out loud, ‘I am making a lifestyle choice to live and eat healthily, I recognise that this old thought is stopping me from doing so, therefore I will replace it with (insert new, positive thought here)’. Or something similar, just find what works for you!


Put simply:


What do you ‘think’ is stopping you from the body of your dreams?


Stop thinking it and replace it with a new, positive thought!



Don’t Call it a Diet


What does the word ‘diet’ make you think of?


When someone tells you they are on a diet, usually you’ll ask which diet they are doing and why. Diets typically don’t work as they promote eating healthily for a short period of time to ‘drop a dress size’ or ‘quickly lose fat’. So once the goal is achieved or the participant gives up, they balloon back up to their starting weight!


For our purposes we aren’t going to call it a diet; instead it’s your lifestyle. It’s the way you choose to eat, and will continue to do so, for the rest of your life! A few things pop into your head when you start thinking, ‘for the rest of my life’, instead of, ‘for the next 3 weeks’.


Usually starting with panicky thoughts about how you can’t live without cheesecake or lasagne (of course, both are allowed during your weekly cheats! We’ll cover this later), and then followed by thoughts about how long the rest of your life is, surely you can’t be ‘healthy’ for that long?


Well you can! And it all starts with you deciding to change your lifestyle for good. So don’t call it a diet whatever you do, as this will bring up thoughts of temporary changes. Instead call it a lifestyle, get used to the idea of ‘for the rest of my life’ and deal with all the worries and negative thoughts you have.


For example, you may say to yourself; ‘I thought this was just gonna last 4 weeks? I don’t think I can eat healthily for the rest of my life!’


Instead of giving in to these types of feelings, let’s deal with it and get back on track:


First, you must understand that your existing beliefs about diets are probably wrong. For example, if you believe that diets are hard, you’re always hungry, they’re expensive and will make your friends laugh at you then you’ve got some serious issues with ‘diets’. You need to change the way you think…


Understand that whilst the first 2-3 weeks may be hard for you to adjust to, as soon as you find foods that you like, you take advantage of the weekly cheats, you learn that you can eat fun foods and eat out without breaking any rules then you quickly realise that it’s not a diet, you’re just choosing slightly different meals each day, if anything you should feel better and healthier (but you won’t feel hungry!).


So call it a lifestyle instead of a diet, and if you feel uneasy about anything, don’t ignore it, face it head on and stay positive!


I want you to be successful and achieve all of your goals this year! So...




Anthony Shaw


Performance Director

Raw Strength Gym, Birchwood Park, Warrington



3 Ways to Expand Your Mind…


The power of the mind can unlock massive gains in strength, muscle growth and athletic performance (aerobic/anaerobic power)…


So how much do you care for your brain?

I’m going to show you three incredible ways that I’ve used with myself and my clients to help the mind expand into new beliefs, behaviours and strengths that will take you to a higher physical level that you are on right now.



#1 – Take a Walk


The modern weekday is full of too much stress. Your work, personal goals, relationships, family, friends, commuting, shopping, training, eating and on and on…


It can be too much to take sometimes.




Take a walk, and reflect on each day to note your successes, think about how grateful you are for every person in your life and take a few minutes to think about how lucky you are to live in an advanced country like ours.


Drop all those ‘first world problems’ and you might just be able to relax!


Not to mention walking is an impact free, easy way to burn up some energy and is great for recovery from more intense training. So take a walk, decompress your mind and take 20-30 mins each day to look after yourself.



#2 – Write down your goals


It is WAY too easy to get yourself all hyped up for an incredible year of training and nutrition – saying things like “This year is THE year” and other such nonsense – yet what really happens is you lose your focus after about 3 weeks.


In fact, 3 weeks is the MINIMUM time necessary to commit to a new habit becoming permanent.


So in order to change your behavior you MUST stay focused for longer than 3 weeks.


But how do you do that?




Just write your goals down. A seemingly trivial action such as this can lead to twice as much more success. That means that if you have a piece of paper stuck on your fridge that says, “I am going to eat healthy 90% of the time this year in order to lose 3 stone of fat and keep it off forever”, then you’re much more likely to do so compared to just saying it to yourself.


You will literally FORGET to stay on course to smash your goals.


Writing your goals down is like a compass, just nudging you constantly in the right direction.


#3 – Ignore Your Feelings


Your mind is wired to keep you safe.


So putting a heavy bar on your back in order to complete a killer set of 20 reps of back squat will inspire your brain to talk you out of it.


Ignore it.


When you’re running the last kilometer of a 5k and your muscles are screaming for you to stop and take a rest.


Ignore it.


When the barbell is loaded to a NEW PB for deadlift and you’re stood there, getting psyched up and preparing to lift and break some records. A little part of your brain will whisper that you can’t do it…


Ignore it.



Training and nutrition in these modern times is EXCEPTIONAL. If you do what an expert tells you, you WILL get in shape. You will get stronger, leaner, faster, bigger or whatever the hell you’re training for.


But the very process of change is painful for both the body and the mind.


Stay safe, but don’t be afraid of ignoring the little voices inside your head.


Who knows, you might actually be successful.



*      *      *


So try these 3 things. I’ve really noticed a difference since using each of these tactics regularly, with both an increase in strength, muscle size and a relaxed feeling in my mind because I know that I can achieve anything.


You just have to convince your mind that you can achieve MORE than you are right now.


And if you want a daily kick up the arse to stay motivated, committed and stress-free when training for your goals, then sign-up for my email newsletter right HERE.






Anthony Shaw


Founder & Head Strength and Conditioning Coach


Raw Strength Gym, Birchwood Park, Warrington.  

3 Secrets to Dramatic & Lasting Body Transformations: PART ONE

This is a three part series to help men like you BREAKTHROUGH the barriers and myths of training, nutrition and mindset so you can create a DRAMATIC and LASTING body transformation.  

PART ONE: How Training Sessions Should Really Feel…..




Let’s take a trip back through time.


It’s 1975 and you are in Gold’s Gym, Venice Beach, California with Mr Arnold Schwarzenegger. …


You are his training partner charged with the sole mission of getting him in shape for his next Mr Olympia contest.


This is DAY ONE.


Today you are both going to obliterate and stimulate the chest muscles in order to gain some freaky size.


First up, BENCH PRESS…


Arnold hands you the bar as you take your position lying down on the bench.


The game plan is simple; All you have to do is PUSH until you’re on the last couple of reps. Then keep pushing through to absolute muscular failure. Only then, Arnie says, will you stimulate your muscles to GROW!


So you begin…









And on, and on, and on until your muscles finally start to give out around the 11th rep…


But Arnold tells you to push on in his thick Austrian accent…


“Come on! Push it now! Come on!”  (…and I challenge you to read that without doing the accent in your head, impossible!)


So you DO push harder and slowly grind through the 11th and 12th reps, sweat is pouring down your head and into your armpits in the heavy, Californian climate…


But Arnold doesn’t give a crap, he just wants you to lift.


Halfway through the 13th rep the bar slows down and starts to stall, hovering above your chest in a frustrating mix of the painful lactic acid burn and the helplessness you now feel as you’re about to be trapped under the bar.


So Arnie grabs the bar and slowly gives you some more pressure to help you through the upper part of the 13th rep.


Then you rack the bar.


Good set!


But it’s not over yet, just as you think you were done Arnie takes one plate off each side of the bar to lighten the load…


“5 more reps! Do it now!”


Shit. You’re tired. You’re sweating. You’re chest and triceps are pumped full of blood to the point of being useless.


But hey, Arnie said to do it, so you’re gonna do it!



5 more painful grinding reps go by in the haze of exhaustion and with a little help from Mr Olympia.



That’s set one complete.


4 more sets to go.


Then repeat the process on 5 more carefully selected exercises to build the chest of a Champion.



*          *          *


If you’ll forgive the storytelling approach to introduce this article you’ll be able to see what I’m getting at here.


Training should be tough. It should feel as though you can’t go on, yet, somehow you do.


I speak to a lot of men who want to get in shape and what I hear is ALWAYS the same.


“I’m not happy with my level of body fat”


“I want my chest to be leaner and stick out more”


“I’m losing deals at work because I don’t have the confidence to look the other guy square in the eye, shake his hand HARD and know I’m a bad ass”



I want you to know that it is SIMPLE to build a great looking body. All you have to do is train the same movements over and over again focusing on getting stronger.


The first thing you need to understand are the main human that need to be improved, strengthened and perfected.


Once you start working on these movements you’ll notice immediate improvements in your body shape, muscle size and see a much leaner stomach & chest staring back at you in the mirror.




  •   SQUAT
  •  PUSH
  •  PULL
  •  HINGE
  •  CARRY



The 5 human movements are the only ways that the body can move. What you  need to do is take all of your exercises from these categories and progressively improve your performance in each.


So here are a few examples of exercises that come under each category:





Lunge, front squat, box squat, back squat, safety bar squat, leg press, split-squat, 1-legged squat.





Press-ups, bench press, overhead press, floor press, board press, dips.





Pull-ups, inverted row, lat pulldown, 1-arm row, seated row, hand-over-hand rope pulling, tug of war.





Deadlift, kettlebell swing, 1-leg deadlift, Romanian deadlift, jump shrugs.





Farmers walk, yoke carry, keg carry, sled dragging, lorry pulling, sandbag carry.






Now the process of training here is VERY simple.


Just pick ONE exercise from each category and put them into the SAME workout 3 days each week.


For example:


  • Press-Ups
  • Pull-ups
  • Front Squat
  • Romanian Deadlift
  • Farmers Walk



Now pair up one lower body movement with one upper body movement:


Press-ups with Romanian Deadlift

Pull-ups with Front Squat



Then perform the carry by itself at the end.



Let’s recap what you’ve learned so far today:


1) You understand just how hard you have to train (like Arnold in 1975)


2) You understand WHY you are training (more confidence, get leaner, look better)


3) You understand WHAT exercises you should train using the 5 human movements


4) You understand that you are going to train all movements on the SAME workout, 3 times each week.



Now finally all you have to do is pick a method of sets/reps and GET ON WITH IT!


Here are a few REALLY EFFECTIVE METHODS to choose from:


  • 5 sets x 5 reps
  • 10sets x 3 reps
  • 5 sets x 10 reps




Or just mix and match your own method.





For the carrys you need to move the weight for DISTANCE not for reps. So what I recommend is a minimum of 3 sets of 40m.


You can have some fun with the carries and go balls to the wall with 1-3 sets of maximum distance. Use the carry as the icing on the cake, a bit of conditioning and a little competitiveness with your training partner.


So you’ve learned all about training; the effort required, the movements required, the amount of workouts required, the sets/reps required.


With that we will conclude PART ONE.





You can apply for a free trial of my Body Transformation Program which will help you lose 5-7lbs of fat every 3 weeks – which is 2 stone over the full 12 weeks – whilst adding 7-10lbs of muscle and improving strength, health and athletic performance.


Apply Here:



Until part two, train hard!


Anthony Shaw


Head Strength and Conditioning Coach


Raw Strength Gym, Birchwood Park, Warrington. 


Spartans! How Did You All Get So Lean?! (in 3 weeks…)

Getting the EXACT results you want from an exercise plan can be hard, right?  

Whether it’s losing weight, gaining muscle, running a bit faster or simply feeling better about yourself – sometimes this difficulty in matching your effort with some sort of TANGIBLE reward can make you feel like shit, or get you down, and ultimately may cause you to give up on your goals.


Or WORSE….put you off even starting out!


So last month I started a 6 week transformation challenge called The Spartan Body Challenge. Cool name right?

Here's a picture of a Spartan just for fun:



And with the Spartan Body Challenge my goal was to provide a group of 10 people with a really simple DONE-FOR-YOU and FOOL-PROOF system to help them get leaner, stronger and healthier. Combining strength and conditioning principles with a great team atmosphere, think: band of brothers.


Whilst also teaching them how to fully understand nutritional concepts in an EASY and fun way to CREATE their own AWESOME eating plan (I hate calling it a 'diet' as that implies that it's temporary or limited in calories, neither is true here).


So what would you do if I told you that these guys are only 3 weeks in and they are getting results like:

- LOSING a stone of fat

- Improving posture

- Easily preparing each days meals in advance either the night before or that morning….in 5 mins or less!

- And other cool stuff….just wait for the pictures!


You’d think I was full of crap wouldn’t you?!


And what would you do if I said that you can get this too in just 3 HOURS of exercise each week?


And you will look forward to each day with more energy and a NEW attitude about eating REAL food to help you look leaner and fitter (or for you men, more BUFF and muscular!)


So f*ck that, I’m going to SHOW you what I can do to YOU in just 3 WEEKS!


Check these pictures out – and remember, this is only HALF-WAY through a 6 week program, just imagine what they’ll look like at the end (actually, you won’t have to imagine as I’ll be shouting about their transformation very soon all over the place. But don’t blame me, I’m just trying to get you training with us and making a change like this for yourself!).


 These guys have killed it! I'm so excited to take their after pictures at the end of the 6 weeks and show you the full transformations.

In terms of training we've focused on the 5 human movements: Squat, push, pull, hinge, carry.

Each workout focuses on at least 2 of these 5 movements.

The first exercise is a heavy basic lift then we move through fast, power exercises and then gradually reduce the resistance with each exercise but extend the duration of each set. See pic below for details. Essentially we're training using 'strength circuits' at a fast pace.



I wanted to show you these pictures to INSPIRE you to take some action.

Changing yourself starts with ONE thing and one thing only: The decision to take action.

You have that power. Just DECIDE!

Is it simple? Yes. Lift weights eat real food.

Is it easy? No. You're trying to alter old habits and behaviours and become a new person.


If these guys have done it (remember this is only 3 weeks in to a 6 week program!) then I KNOW you can do it too.


Click HERE to sign-up for the next program.




WANTED: 10 ‘Weight Loss Heroes’ to train with me and get in AWESOME shape – for CHARITY!


Wanna be a weight loss HERO?


Yes, it may sound a little strange, but I am looking for some people to do some downright INCREDIBLE things for charity and for themselves!


I’ve just finished developing a special new lean body transformation program that has been tested, poked and prodded inside Raw Strength over the last 3 months – over 20 people have tried it - and this thing just plain WORKS.


This program is aimed at QUICKLY teaching you the ins and outs of a healthy diet and creates RAPID changes in your body with HUGE improvements in energy and fitness, you’ll also use quite a few methods that not many people have heard of, let alone tried. Everything’s tested and completely safe, of course….but very different.


I’ve used these methods personally and with a private training group of clients and we all agree that we’re stronger, fitter and full of more energy than ever before.


This plan will involve at least 12 sessions of INTENSE and tough training, advanced nutrition lessons and a helping push from me, PERSONALLY, every step of the way!


I’m looking for 10 people who want to lose some weight…and make a difference in the world.


For every pound of fat you lose from now until December 1st - I’ll donate a pound to the charity of your choice. I also want you to get friends and family to sponsor you for the same deal - £ for pound.


I’m also going to sponsor your membership, 50% off from now until December 1st, but just for those first 10 people.


The selected 10 will be put through my ‘lean body transformation’ program and will be told everything they need to get a SEXY lean body in….




Before you start thinking – ‘there’s no way I can get a new body in 4 weeks’ or ‘this is gonna be bad for you’, hold on, you’re actually wrong and I have PROOF!


Myself and all of my clients have got incredible results (see THIS POST for the last group’s results) – plus there are NO calorie restrictions or diet pills – you’ll get to eat LOADS of high quality food!


There’ll be unlimited veggies and meat, fresh fish and lots of water involved and you’ll only be giving me 1 hour of exercise a few times each week – hardly extreme, right?


So here’s what I’m looking for in my ‘heroes’…


  • I’m after men and women who are SERIOUS about making BIG CHANGES to their bodies over the next month.


  • I want people who are able, DEFINITELY able to post DAILY online to get sponsorship money, to talk about their ‘lean body journey’ and how they’re feeling and also willing to let me use before and after photos as ‘evidence’ after you’re in AWESOME shape (can’t be getting sponsorship for nothing now can we!).


  • I’m looking for people who are sick and tired of the way they look and are DESPERATE to MAKE A CHANGE.


  • You’ll also need to be able to commit to attending Raw Strength Gym, 6pm or 8pm, weekdays.


If you’re one of these people then you MAY qualify for one of my places.


That’s it!


Pretty simple, right?


Yeh, getting a great new body is simple, actually. Tough, yes, but simple when you train with me!


But look; if this sounds like it may be ‘too hard’ for you, or requires ‘too much commitment’, then keep on walking pal, this probably isn’t for you, so there’s no need to keep reading.


So, why am I discounting the price and giving cash away for charity?


Is there a catch or a hidden agenda?


It should be obvious but I’ll make it really clear for you anyway.


I REALLY believe in this new program - actually belief isn’t required as I have complete evidence that it works – but I want to help people in need (especially as the winter blues are setting in, I want to give people something to smile about!) AND I want you to inspire the local community. That’s it.


You see, people are doubtful, they don’t always believe that amazing results are possible, so I’m looking for Weight Loss Heroes that people can look up to. You may not even believe in yourself yet, so let me PROVE that you can kick ass on my program.


Sure, I could just TELL new people to sign-up and take part, but the truth is, only a few of them MAY follow my new program, which is no good to any of us right?




At the end of this challenge I’m going to have a group of people demonstrating that ANYONE can get into shape, and FAST. You’ll show people absolute PROOF that it can be done to anyone who even remotely doubts it. And you’re going to show them in ‘real-time’ too, with real, honest and non-photoshopped pictures!


Once ‘people who aren’t with me yet’ see YOUR results for themselves I’ll have no problem at all building a tight-knit community of lean and strong people.


There you go, THAT is the reason I’m doing this. It’s out there for all to see, open and honest.


So go ahead and ‘sell yourself’ to me by telling me absolutely anything and everything about why you think I need to know about WHY YOU should be one of the lucky 10 who are GUARANTEED to get FAST changes in their bodies within the 28 days.


I’ll be choosing the lucky group myself and will announce the winners on Sunday 27th October, so there’s no time to hang about.


If you want in and you’re SERIOUS (you gotta WANT this!) then leave your message in the comments area below.


Or you can email me, Anthony, at:


Prove to me WHY it should be you and I’ll turn you into an inspirational Weight Loss Hero!






Rugby Strength Show #15 - Do NOT Rush Your Deadlifts

Training for strength takes time. So why people smash through deadlift sets quicker than they should is beyond me, it just doesn't help you!

Your body and your health is much more important than rushing through a touch and go set.

Do that if you want to turn your spine into bone dust and pain.

To perform your deadlift sets properly, watch this video. I outline the reasons for training with a rest between EVERY rep, and you can see one of my athletes doing his set.






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