Posts tagged clean eating
How to Build More Muscle and Strength

Most people struggle with building muscle more than any other goal

You may think fat loss is hard to achieve?

Maybe you can’t improve on your pull-up strength?

Is your nutrition and meal prep overwhelming you and not getting done at the moment?


ALL of those areas pale in comparison to building muscle.

Reason being it’s relatively simple to burn fat

on a basic level - develop fitness & eat optimally and you’re done

It’s also relatively simple to build strength

Simply repeat a technique, for example, deadlift - over and over again with progressively heavier weights and you’ll get stronger - simple right?

But ah, the holy grail of training is building lean muscle

It’s hard, nigh-on impossible for 99% of men and women to do

But why?

Let’s dive in:

The body ADAPTS to training - because training is a stimulus

The first 6-10 weeks of your strength & fitness improvements on a program will OVERWHELMINGLY be neural

NOT building new muscle, but instead re-wiring the nervous system

This is a GOOD thing, or we’d all be building muscle from driving the car every day

Or learning to play the piano would result in forearms like Popeye!

Basically the body is smart with saving energy

And it takes a LOT of energy to build muscle

So I want you to think of your body as a Tony Soprano type character

And muscle building like being promoted within the ‘family’

You don’t just ask for a promotion and get it

Hell no!

You gotta earn it, kill, steal, extort and build up a reputation for months and years

THEN you get the promotion

Same with building muscle…

ATTACK 1: You hit the gym and work on chest for muscle growth

DEFENCE 1: The body will see that you are bench pressing and re-wire your nervous system to make you more efficient


ATTACK 2: You hit the gym the week after and add more weight to the bar… this has gotta work!

DEFENCE 2: Nope! The body has DORMANT muscle fibres that are only awakened when you lift super heavy (Motor Units), these guys jump in and help, then also get re-wired and more efficient

Double damn!

Still no muscle growth!

ATTACK 3: You bench yet again on week 3! More reps and more weight, that’ll fix it!

DEFENCE 3: Foiled again! The body now brings in other muscle groups to help out, your shoulders and triceps now wake-up and join the fight to stop your chest from getting overly fatigued. Now the whole lot get re-wired and more efficient.

Around now, most people give up

The body goes back to rest mode

And over time the co-ordination and improved efficiency in the bench press wilts away

Meaning you have 3-4 weeks off heavy training, then hit the gym again and wonder why you can never build muscle….

….because the body doesn’t want you to, it’s the least efficient adaptation!

So how do we build muscle?

> Long-term approach

> Fuel the body so it has enough SURPLUS energy to allocate to muscle growth

> Constantly vary the exercises so you max-out neural adaptation and force the body to build muscle as a last resort

> Constantly vary the types of training, yet keep them fairly similar at the same time (I explain below)

Here’s the commandments:

1) push through a solid 8 week block of training with no expectation of muscle gain

2) constantly vary your exercises, same but different exercises, e.g. Squat, front squat, single leg squat are all similar but varied.

3) vary the amount of reps you lift, have an easy week 1 (10-30 reps per lift), then a high volume week 2 (40-50 reps per lift) whilst continuing to change the exercises as above.

3)  constantly vary the types of training, e.g. 4 weeks of heavy strength work, then 4 weeks of higher rep ‘bodybuilding’ work, then 4 weeks of low rep high volume work (EDT, supersets, GVT…things for you to google now!)

4) ALWAYS ALWAYS ALWAYS do your strength work first. This wakes up the dormant muscle fibres so you optimise your later exercises in the same workouts. Getting stronger means you can lift more weight and stimulate more muscle fibres to grow. Strength drives muscle growth essentially.

And that’s pretty much it for the basics

Obviously eat clean, eat more than you think and be prepared to spend 1-2 years getting the body you want

That goes for ladies just as much as men

If you want my help to put together a 12 week plan for strength and muscle growth then it’s important that we know exactly where you are right now with your fitness

…What you want to achieve short term AND long term

…And exactly what your goal is.

Fill out THE FITNESS BREAKTHROUGH QUESTIONNAIRE as your first positive step today!

It’s right here:

Your situation doesn’t change until You do.

Speak soon

Anthony Shaw
Head Coach

Raw Strength Gym, Warrington

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5 Stages of Being AVERAGE

A really ruthless one today folks! 

But hey, the truth hurts right?


So spend 5 mins reading this and be truly honest with yourself


This world is full of opportunity, believe me.

Nobody deserve to be average in any area

So just know that if you’re experiencing less than desirable fitness results right now

That’s down to your mind not being razor sharp

And hey, sometimes you just don’t have the tools you need to succeed, right!?

That’s where a coach comes in

Someone who can give you those tools.


But sometimes you KNOW what to do, but you aren’t doing the work.

So what the hell is going on here?


Well, I call it the 5 stages of average….








These come out in the form of reasons why you can’t/haven’t/won’t achieve your goals


Ever said any of the following?



“I’m not that overweight”

“I’d only need 6 weeks to get in shape”



“I can’t believe I’ve let myself get this fat!!”

“My fitness is gone, I’m so weak”



“I’ll go to the gym….just after I’m back from my holiday”

“I’ll eat clean monday to friday, but I’m not giving up wine on the weekends”



“I’ll never look like J-Lo! My genetics are shite”

“I hate training, I’ll never be in shape”



“Well, I guess this is just the body I’ve been given”

“I’ve never been very strong, that’s just how it is”



Thinking or saying any of the above is a HUGE indicator of a problem.


The problem?



Fuck being average

You don’t deserve average

You deserve AMAZING

And there’s 5 things you need to cure being average






Whatever you want to call it, step your shit up and average just won’t feature in your life.


Look, life is hard, fitness can be confusing

But YOU must depend on YOU

Catch yourself saying any of the above and realise that you’re on the path to average if you don’t change to a new model of thinking

Don’t add in healthy eating to unhealthy THINKING

It’s like putting premium fuel into a rusty old car

Won’t make much of a difference


Instead work hard to have a SHIFT in your mind

Be prepared to put in 10 times the effort, actions and time you originally thought necessary and you will smash through your body’s natural resistance to change

Normally people get the basics RIGHT in fitness

> Clean eating? 


> Intense training?


> Support and training partners?



Yet they don’t account for the fact that the time, repetition, effort and hustle necessary to achieve their goal may require 10X what they originally thought

You may have to eat clean for 6 months before your body learns to rebuild itself from 6 years of eating shit

You may have to train hard for 12 months before you get above a base level of strength

You may have to change gyms and continually push yourself to more and more positive environments


It ain’t cut and dry

It isn’t the same for everyone

But what I can guarantee

Is if you move from the 5 stages of average

To an OBSESSED mindset

You’ll be a different person from day one.

Once you realise that success is a journey, you have to keep pushing for the rest of your life

You don’t just make a few changes and get in shape then get to keep the benefits forever

So learn a way of living and training that will make your life change


If you guys want any help at all just send me an email at


Speak soon

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington


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Obsession is Good for You!


I’m 15 years old

I just get Bruce Lee’s workout book in the post, called “The Art of Expressing the Human Body”

(Epic read by the way)

And I was on Summer hols, no rugby, no job, and I lived in the middle of the countryside and obviously couldn’t drive yet

So I had pretty much NO friends or social life either!

But I didn’t give a f*ck!

I trained 3 times a day!!

I copied all of Bruce Lee’s workouts and nearly bloody killed myself in the process

I balanced one-legged on tree stumps

I did hill sprints and rock carries

I did thousands of push-ups, ‘deck of cards’ squats and isometrics

It was great! 

I’d wake-up, workout, eat, lounge about for 2-3 hours then repeat

Ah, to be a teenager again.

But here’s my point….


When I got back to school that september, after 6 weeks of training like Bruce

I was the fittest and strongest I’d ever been

I think I was about 70kg and 5 foot 10, lean and strong

I dominated on the rugby pitch against other 15 year olds who’d spent their summers doing nothing

And ALL my friends called me a fitness FREAK

I kind of got offended at that. 

Regardless, that year I played district schools level rugby, my school side went to the last 8 in Wales, and my club side was undefeated ALL season.


But then people told me I was OBSESSED with rugby

Teachers kept asking, “what do you want to do when you leave school?”
I’d say, “play pro-rugby, or failing that, be a coach”

And they’d tell me to GROW UP and pick a REAL job!

Well hahaha school careers guy, I’m now a coach and I love it.

Therefore my obsession changed my life in the best way possible.


SO here’s the thing team…

> When you want to be successful people will LABEL you as obsessed

Or a fitness freak

Or tell you to grow up

> But what these people are doing are TURNING a positive into a negative


I mean, why the hell do people want to say that an obsession for success and a healthy pursuit of excellence is a bad thing?




You want to shift 5 stone of body fat?

Get obsessed with that goal!

You want to deadlift 200kg?

Get obsessed with that goal!

You want the sexiest, biggest bum you can imagine?

Get obsessed with that goal!


TRUE fulfilment comes when you chase your dreams all day long

Then go to sleep and dream about your obsession


Don’t let anybody tell you what your goals should be

Don’t let anybody fool you that being obsessed, a fitness freak or a weirdo is a bad thing

Chances are, in 12 months you’ll change your life and they’ll ask HOW they can do it too


Trust me on that



Have a great day team

Go get obsessed, 10X your actions and let’s spend just the next 30 days absolutely smashing goals out of the park

Take a look at our programs and then email me at with what you want to get obsessed about


Speak soon

Anthony Shaw

Head Coach
Raw Strength Gym,

WHEN Should I See Progress?

I get this a lot, clients and friends who are on a new exercise regime approach me with a worried grin and say the exact same phrase, one filled with doubt and laced with the anxious tone of one who has lost their direction...

"I don't feel like I'm making any progress"

This is a natural feeling for those who are around four weeks into a new programme, after all a month feels a long time, you are settling into your exercise, crushing every workout and the initial 'back to the gym' shock has worn off.

You start to feel like you should be SEEING progress as well as feeling it.

This isn't how your body works however...

It is possible to see and feel some strength and conditioning gains within your first few weeks, but noticeable differences in your physique (when coupled with a kick ass nutrition system) takes longer.

The old adage is true; it takes at least four weeks for you to see and feel a difference, eight weeks for your friends and family to see a difference and twelve weeks for the rest of the world to see a difference.

BUT this requires the right type of training, an experienced and skilled coach to keep you motivated and progressing, and a nutritional system specific for you and your goals PLUS the last final secret ingredient...

A mix of desire, passion, character and belief.

This is going to be hard, harder than you think.

There will be dark moments. Cold, rainy mornings where you could quite easily miss the gym and stay wrapped up in bed.

But those that ignore the weather, the free donuts in the break room; those are the people who progress, who reach their goals and carry on reaching greater heights.

Make sure you stay consistent, and regularly measure progress (BUT stay off the scales!) and I assure you, change will happen!

Speak soon, 

P.S. Next week I will talk about a different area of judging progress, more specifically strength and max rep testing... Speak soon!

Fat Loss, Mindset, SuccessAnthony Shawbootcamp, built body transformation, beginners, BIRCHWOOD PARK GYM, birchwood park, basic training warrington, body transformations, body transformation, beginners training advice, bootcamps in warrington, built, body transformation warrington, clean eating, change, Clarity, coach, coaching, consistent, diet, DIET, daily routine, discipline, david lloyd warrington, dw fitness, education, fear, fitness, fat loss warrington, fitness trainer, fitness training, fat loss, gyms in warrington, gyms near me, group training, GYMS IN WARRINGTON, GYM IN WARRINGTON, group fitness, gains, goal setting, goals, gym, goal, growth, progression, PERSONAL TRAINING, health, improvement, lifestyle, lean girls, lean girls body transformation, motivation, muscle gain, muscle building, nutrition warrington, nutritionist warrington, nutrition, NUTRITION, nutritionist, conditioning, workout, performance training, planning, personal trainer, performance gym, private gym warrington, pure gym warrington, progressive overload, personal development, personal trainer warrington, positive mental attitude, simple training, simple program, tribe, team tone, training, team spirit, training program, TEAM TONE, team work, the body coach, visualisation, movie star, vital performance, WARRINGTON GYM, weight loss programme, warrington best gym, warrington gym, warrington fat loss, WARRINGTON, warrington body transformation, warrington weight loss, warrington bootcamp, warrington, warrington strength and conditioning, warrington personal training, weight loss warrington, warringtons best gym, warrington powerlifting, crossfit warrington, strength and conditioning warringtonwarrington bootcampwarrington body transformationanthony shaw
How to Kick Ass & Get Stronger in SEPTEMBER

They say there are TWO starts to the year

Jan 1st

And September 1st

It’s when the schools go back to class, university starts, lots of sporting seasons fire up

So let’s use this as a re-set for the mind and body!

I don’t want you to be like most people from now on.

If you want a leaner, stronger body - will doing what you’ve done over the past 3 months get you there?

Only you know. 

SO be honest!


MOST people will ignore their health progressively through Sept > Nov

MOST people will hit ZERO workouts in December

MOST people will start being aware of their lack in fitness around Dec 31st

MOST people will set a New Year’s Resolution to get in shape Jan 1st onwards

…..which always ends up being Jan 2nd or 3rd after the inevitable hangovers and weekends etc.


My question is:



Why the hell would you want to waste…..let me just check the exact amount of days left this year….

121 DAYS left in 2016!!!


Our top, TOP program can get someone ripped to the bone, in incredible shape in 84 days

And we could still run 1 and a half of those programs before Dec 31st!

Our group programs get people to drop an average of 1.5 stone in 84 days

And so we could get 2.25 stone lost before the end of 2016!

MOST people won’t bother with the facts and will instead make excuses


“I don’t have time, September is so busy for me”

And on, and on, and on.


Do you think excuses are valid or helpful ways of progressing your life though?

Cos look, you have MORE than enough resources to create not only a massive change in your health and fitness

But a TOTALLY NEW lifestyle, new personality, feelings of boundless energy and confidence every day and on and on after that.


Let’s look at the facts right now….

> You have an UNLIMITED amount of times you can put healthy food into your mouth

> You have an UNLIMITED amount of times you can ask for help from a coach

> You have an UNLIMITED amount of times you can wake-up 30 minutes early and go for a walk, stretch or meditate (breathe!)

> You have an UNLIMITED amount of times you can walk into a gym and train your body


There is NO shortage of these things

Until you die, of course

But do you want to die now and wait 50 years to make it official?

Or do you want to live your strongest self today?


Take some action

Email us at and let’s talk about your goals


Have a great day


Fat Loss, Mindset, Fitness, SuccessAnthony Shawbuilt body transformation, beginners training advice, body transformation warrington, birchwood park, BIRCHWOOD PARK GYM, body transformations, body transformation, built, bootcamps in warrington, conditioning, crossfit warrington, coaching, cheat meal, clean eating, consistent, Clarity, change, coach, discipline, daily routine, dw fitness, diet, david lloyd warrington, education, easy strength, EASY MEALS, fear, fitness, fitness training, first time, FITNESS TRAINER, fitness trainer, fitness classes, fat loss, fast, fat loss warrington, four hour work week, goals, gym, gains, group training, GYMS IN WARRINGTON, goal, growth, goal setting, gyms near me, gyms in warrington, GYM IN WARRINGTON, group fitness, health, hard labour gym, the body coach, hypertrophy, shortcuts, improvement, unknown, workout, weakness, quick workout, mistakes, lifting, lazy but lean, lean girls body transformation, LEAN GIRLS, lean girls, lifestyle, mental, muscle gain, NUTRITION, nutritionist, nutritionist warrington, new training, nutrition warrington, nutrition, north west, orford jubilee gym, positive mental attitude, private, personal trainer warrington, problems, private coaching, push, private gym warrington, pure gym warrington, personal development, performance gym, personal trainer, productivity, professional, PERSONAL TRAINING, personal, quick healthy meals, risley, self belief, training program, TEAM TONE, tips, team spirit, team work, team tone, training, tribe, trainer, vital performance, movie star, warrington best gym, warrington weight loss, warringtons best gym, warrington personal training, warrington powerlifting, warrington body transformation, warrington fat loss, warrington gym, WARRINGTON, weight loss, weight loss programme, WEIGHT LOSS, weight loss warrington, WARRINGTON GYM, warrington strength and conditioning, warrington, warrington bootcamp
How To 10X Your Fitness Results...

One benefit I've always had since starting out in fitness

Is that I've always trained the 'right' way

There's so much confusion about what the right way is in fitness

Because on the one hand; you've got scientists, coaches, athletes

....people who study and practice what GETS RESULTS

On the other hand; you've got entrepreneurs, businesspeople and salesmen

...people who study what MAKES MONEY

And what they offer as the product for you to buy is COMPLETELY DIFFERENT.

But why do you think that is?

Let me tell you (and save you years of heartache getting ripped off by fads!)


Luckily for me ever since I started out lifting aged 11, I always followed basic programs

This emphasis on the basics has been my saving grace

If I lose fitness due to injuries or excessive work or travel

BECAUSE OF THE BASICS > I always maintain more muscle than anyone else in these times

BECAUSE OF THE BASICS > I always get back to strength and peak fitness FAST

Why is this?

Doing heavy, basic lifts each week (squats, bench press, overhead press, deadlifts and pull-ups) builds the most muscle

You can spend less time in the gym and more time living your life

You can forget sit-ups, curls and 'fancy' extra work if you like, because the basics make your body build new, lean muscle

The basics is all you should worry about :-)

Yet, it's bloody painful to set a new max in squat, bench press or deadlift

 - just google 'Eddie Hall deadlifting 500kg' and you'd agree, he does NOT look comfortable after the lift - 

So how can businesses make money from this? 

If it's so painful to get in shape, why do it?

Well, in my opinion if the choice is between living a strong, healthy life

Or a life riddled by weakness, not feeling confident and looking fat and wobbly

Well, I choose STRONG

If the choice is between just 3 hours a week of training like a LION (or lioness!)

Or just 3 extra hours watching Netflix

Well, I choose to live like a LION for those 3 extra hours

Invest time, energy and money in improving your strength

It will pay you back 10 times

Be AWARE of people trying to sell you secrets, potions and powders

If it seems easy, too good to be true or doesn't require serious effort


If you want my help to show you what a real program looks like

If you want me to wake you up from the matrix and show you how the fitness world really works

Well email me back and we'll set up a phone call to discuss your fitness currently and where you want to get to

Or take a look at all our programs and decide which fits your goals the best

Either way, step up and live STRONG

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

MindsetAnthony ShawANTHONY SHAW, accountability, bootcamps in warrington, building, beginners, built, beginners training advice, body transformation, body transformations, BIRCHWOOD PARK GYM, bootcamp, built body transformation, body transformation warrington, basic training warrington, coaching, clean eating, CLEAN EATING, conditioning, change, crossfit warrington, coach, Clarity, consistent, daily routine, discipline, diet, dips, dw fitness, DIET, david lloyd warrington, education, EASY MEALS, fitness classes, fat loss, fitness, fitness trainer, FITNESS TRAINGER, fear, fat loss warrington, growth, goal, goals, gains, group training, GYM IN WARRINGTON, gyms in warrington, GYMS IN WARRINGTON, gyms near me, gym, group fitness, goal setting, health, shortcuts, improvement, workout, weakness, lifestyle, lazy but lean, LEAN GIRLS, lean girls body transformation, lean girls, lifting, Manchester, Liverpool, mental, mindset, motivation, NUTRITION, north west, nutritionist warrington, nutrition warrington, nutrition, nutritionist, orford jubilee gym, performance gym, personal trainer, personal trainer warrington, personal, PERSONAL TRAINING, private gym, program, professional, private coaching, powerlifting, preparation, private performance gym, performance training, private gym warrington, pure gym warrington, strength and conditioning warringtonwarrington bootcampwarrington body transformationanthony shaw, raw strength, routine, sports direct gym, semi private personal training, training program, team work, trainer, team spirit, team tone, training, tribe, private, warrington, warrington body transformation, warrington fat loss, warrington bootcamp
Don’t Face That Yellow Brick Road ALONE

Our goals always seem so distant, hidden at the end of a long road littered with pitfalls and points of failure with only a sparkly new pair of red running shoes to help us on our way.

Like Dorothy we start on this path alone staring across a strange land of fitness and nutrition unsure of just how long the road will be. Will it take a few days to see the number on the scales go down? Or will it take weeks or even months before you see progress? 

Just imagine how much easier the trip would have been for Dorothy if she had a guide and some like-minded companions. When looking at the long journey ahead, it's easy to start out lost and daunted by just how much there is to do.

For most people starting on a journey towards a fitness or health goal, it is one of the most intimidating things they have done in a long time. Normally people undertake this huge journey alone, with minimal knowledge, just the advice from friends and family, things they have read in a magazine and on the internet.

And without constant feedback or a measure of your progress, doubt sets in...
"Am I doing the right thing?" 
"Is it worth all this effort?"
"When will I see results?"

You begin to realise that you need to make major changes in certain aspects of your life in order to reach your goal quickly, such as making time to exercise, changing your eating habits and giving up indulgences. It can all become too much, and many start to believe that they will fail due to the sheer magnitude of the task ahead, before they have even got going.

Much like Dorothy had the support of her companions, support is invaluable to success. When working towards your goals, an experienced coach can guide you and get you to your goal FASTER and a Tribe of like-minded individuals like yourself will keep you motivated and committed along the way.

There are THREE things that can help you to the end of that yellow brick road...

A Heart; Commercial gyms see each member as a number, a faceless member in the system, they don’t care what your goal is, or if you achieve it, they keep your direct debt running and you can skip the gym whenever you like. Here we care whether you reach the end of your yellow brick road, so we keep track of your goals along the way and work with you to ensure you hit them. We will check-in when you miss sessions, hold you accountable but also make sure that you are ok, and not overwhelmed by the task at hand.

A Brain; Every aspect of your your exercise program and nutrition system are laid out for you, we assess your goals and make sure you follow the program that is best suited to you. We make sure you never stray too far from the path with an online nutrition system personalised to you, with weekly check-ins and constant support to ensure you progress.

Courage; There is no need to be scared or overwhelmed by how much work there is to be done. We are most proud of is our positive and friendly atmosphere. Our tribe of members are all here to follow their own yellow brick road that leads to a better version of themselves. They will support you, keep you company and make the journey FUN. The social aspect of RSG is very important to us so we organise social events and charity days, where we gather in the gym for fun and relaxed training sessions and enjoy time away from the gym with a cheat meal or two.

So, don’t take one more step down that yellow brick road alone. Surround yourself with the support of a group of experts and like-minded individuals and I assure you the journey will be easier, faster and more enjoyable.

(T + E) ÷ C = SUCCESS

Let me explain..

T = Time

We all live in a fast paced world. As a result we want things quickly. The advancement in technology has meant that we can access to many of the things we need instantly..

For example, We can shop when WE want to and we can now watch programmes when WE want to.

This demand for things in an instant has Impacted on all areas of our busy lives. But none more than the food industry.

In our pursuit for convenience we saw the creation of the TV dinners in America during the fifties. This was around the same time as McDonalds opened their first fast food restaurant.

Both ventures satisfied the demand of providing food for people in a rush.

Over the years, both of these ventures would experience phenomenal growth, development but no one would have ever imagined the negative impact it would have on people's health.

Ready meals became even quicker due to the invention of the microwave and the drive-thru fast food restaurant means we now don't even have to waste time to get at of our cars to get our food!

Unfortunately, along with this growth and development saw a decline in the quality of food, with the introduction of artificial ingredients, resulting in the consumers weight increasing and their health deteriorating.

Has this been a price worth paying for convenience??

Our appetite for quick, easy and instant solutions to everyday problems shows no sign waning. After all, we are all so busy and have so much to do in so little time, don't we?

Patience! We don't have time for Patience!!!

The Health and Fitness industry has over the years tried to meet the demands of making people achieve health, wellbeing along with an amazing body in little or no time with the minimum of effort.

One of first and probably most famous inventions was the vibrating belt machines.



This was designed to jiggle the living crap out of you until your all your belly fat melted away!! The perfect solution for people who didn't have the time or inclination to exercise. Great as a warm up for a good twerking session... but unfortunately useless for fat loss.

Many more weird and wonderful devices and training methods have been invented and advertised over the years by fitness models with six packs, all promising amazing results in little time. Who remembers 8 minute abs??



As you can see the health and fitness industry has in no way been as successful as the food industry in giving us what we want RIGHT NOW!!

Why is this??

This is because it not POSSIBLE to improve your health, wellbeing and have an awesome body right now.. It takes time.... Not what you wanted to hear right??

Please don't stop reading, I know how busy you are and how your time is precious but stay with me!

In order to achieve optimal health, it requires a shift in our thinking along with a different approach. We accept that in order to make a positive change in our health and wellbeing will take TIME.


E = Effort

The second piece of bad news is that change will require effort. No I'm sorry not even the revolutionary latest "six pad" both used (really??) and endorsed by Ronaldo won't provide the solution.

Really. I give up.

Really. I give up.

Without commitment to putting the work in we cannot hope to be successful in improving our health and changing our body. This is also true in any aspect of our lives we wish to change.


C = Consistency

Here is, I believe, the key factor to overall success which is consistency. This is what separates the best from the rest.

Consistency is a skill, just like any skill, it needs to be practised regularly. You won't become consistent in a day or two.

Start small, and work towards your bigger goal. You aren't going to build an amazing physique by working out, eating clean and sleeping 8 hours every night in just 2 weeks.

But if you are consistent over a period of months... you absolutely will.

There are no quick fixes, no 8 minute abs, no magic machine to do it while you watch TV...

This is not what most people want to hear.

And this is why the certain people will continue to make millions of pounds selling six pads, detox shakes and meal replacements and why some people will continue to buy them not achieving results, becoming disheartened and ultimately remaining unhealthy.

Ultimately, we get out what we put in. If we commit to being consistent day in day out the results will come.

So figure out what you want. Turn up for every training session, both in body (get your ass there every session) and in mind (give it all you have got). Create a clean eating strategy and one which is ideal for you (with the help of the coaches) and look to ways in which you can remove unwanted stress in your life.

We all WANT perfection.... but what we really NEED is consistency.

Get CONTROL over yourself and SPEED up results 10X

I want to share one thing that has defined my life for the past 6 years

This one thing will help you to commit to your fitness goals with a fire you’ve never felt before.


* * *

Running a gym is the biggest challenge of my life and it’s been a wild ride since day one.

It’s like having 10 jobs all rolled into one; manager, coach, company director, marketing executive, TV presenter, writer and I could literally go on and on.

Funny thing is, I never wanted to have all of this – I just wanted to own a cool gym and have a job I loved!

It’s morphed and grown from a tiny shed gym, to a huge business and multiple staff members and I’ve had a LOT of skills to learn from scratch along the way.

But….I love it, the challenge keeps every day busy and rewarding, yet, the pressure can get to me.

This past month has been exceptionally tough on an emotional level, simply pushing myself to work (and worry) about several projects at once caused my mind to have a mini-meltdown.

So I took a step back from it all, took a couple of days off and reflected on WHY I suddenly felt so lost and frustrated with the whole business…

…..then I focused on WHAT I could do to fix the issue.

And you know what?

The answer comes back full circle to lifting weights and training

Simply put: When life is crazy, training is the one thing that makes sense to me.

I feel mentally relaxed and in control when I train.

But why is that?

Well, I know how to lift. I know how to eat to get visible results quickly.

So lets say that I have some SKILL around fitness (good job really!)

….and that makes me feel in control and confident.

We could say then, that

in life where we have skill we FEEL in control

And that’s a HUGE key to progress. READ it again!

Just to relate to your own goals for a moment, if you don’t UNDERSTAND how to eat or how to train, you are going to feel stressed when you ‘hit the gym’ because you have low skill, and thus a low level of control over the end result.

It’s like being the passenger of a car that’s driven by an idiot.

You want to DRIVE the car yourself (or escape!)

So perhaps you aren’t seeing the results you want right now

Maybe you’re having a mini-meltdown over a lack of results

You might even feel like you don’t have time to train (classic, yet shaky excuse)

So you need to take control (or you’ll feel like quitting!)

Well, here’s something to help you stay in control….

> eat protein, eat veggies at every meal and eat MORE than you think! FUEL THE MACHINE

> train with weights 3x per week (60 min sessions), I’ve found this to be optimal for 99% of people, and honestly, you probably spend more than 3 hours just in your car every week, right? Invest the same time into your training.


Don’t let the simplicity deceive you.

Consistency in training and eating is the ONLY way you are going to be successful.

Consistency only comes when you feel in CONTROL

Yet you can only feel in control when you understand exactly what to do (eat clean and train hard)

If you don’t have a clue where to start, well ask for help! We help people put together plans for nutrition and training then coach them through the process. We make fitness really clear for people.

* * *

Hope that helps you today, no matter what issue I have with business or training or anything else in life, I now take time to understand the problem, learn any skill I need, then take control through consistent action.

Let’s end with a quick example of how powerful consistency can be:

One of my clients has been training with me for 3 years, yet always said he struggled with nutrition. Over the past 8 weeks I put a coach on his case and FORCED him to eat clean and consistently for a focused 8 week period.

RESULT = he lost 25lbs in 8 weeks, melting more body fat in that short time than the entire time he’d been at the gym.

And realise this: he has trained HARD for 3 years, eaten healthily, done pretty much everything right

Yet the power of 100% consistency multiplied his results 10 times.

Realise you can achieve 12 months worth of results in 2-3 months, why not?

Just push yourself to be committed and consistent.

That’s the real secret to success.