Posts tagged coach
EVERYDAY ATHLETE: Isn't it Obvious?

Here's today's post, food for thought, and hopefully ACTION!


Ever had a conversation with some super clever?

One of those where you have no fucking idea what they are talking about..

...but you nod along and agree anyway!

Like, "hey Ant, what were you talking to Steve about?"

"I have no idea, but I didn't want to seem stupid by asking!"

Well, I'm worried that in fitness we are doing that every day to our clients.

And YOU guys who want to change your lives and get in shape

You're not asking the questions you think are stupid.

This is a problem.

On the one hand we have fitness professionals (fit pros) who are trying to appear scientific to fuel the ego.

On the other hand we have clients smiling, nodding but thinking.... 'wha da fuck this guy on about'

I had a great conversation last week where someone told me...


Meaning; what come's across as obvious to me may not be obvious to the other person.

Here's a list of things that I once thought were obvious, next to the 'stupid question' the client could have asked, but didn't.....

fit pro: Don't eat carbs
client: What is a carb?

fit pro: Ok let's warm up
client: Why?

fit pro: Eat low carb
client: Can I eat fruit?

fit pro: Eat healthy fats
client: Fat's bad right?

fit pro: Let's go deadlift!
client: Won't that be bad for my back?

fit pro: Just grab a protein shake
client: Which protein powder should I buy?

fit pro: I want you to stretch your glutes and hip flexors every day
client: What are they?

I could go on and on....

Make sense?

Coaches in this situation then feel that clients aren't changing, or worse, are stupid and actively opposed to making a change.

Clients feel they will never understand and give up.

All we need (both parties) is the coaching habit.


Recently I read an awesome book called the coaching habit.

As coaches we want to fix people, it's our calling in life.

In fact, most men in a relationship can identify with this...

...and ladies, your man will DEFINITELY have done this....

The lady tells the fella how she feels about something. Rather than listening and empathising, the man says:

"yeah but do this, this and this and it'll be fucking sorted love."

Men are fixers, BUT they should be listening.

Coaches are fixers, BUT they should be questioning.

So the coaching habit book has a ton of questions to ask:

"What do you think the solution is?"

"Why has that happened?"

"What can you see here that could change your opinion?"

"So what's on your mind?"

"How does that make you feel?"

"....and what else?"


So that's half the battle, asking questions. And having a good coach is someone who DOES NOT FIX THINGS.

But we can question ourselves too.

For example, 'How does that make me feel?'

Or my personal favourite from Tim Ferriss:

"If this (thing I'm struggling with) was easy, what would it look like?"

You probably know the answer.

But instead, we are all stuck in a cycle of looking for quick fixes, and coaches offering answers.


Imagine you're back at school, in maths, day one.

The teacher stands at the board and says:

'2+2=4 and the square root of 16 is 4, everyone understand?'

Well, that would be a shit teacher - confusing the kids.

But they don't do that, teachers know the answers but have a process where we DISCOVER them rather than memorise them.

Learning IS the process of discovery, it is how you change your life.

Here's an example of NOT changing my life:

I remember memorising 3 political essays word for word for my politics A level. Yes, my memory is awesome.

But I knew nothing about politics, NOTHING.

I got a B. Can you believe that!

I still know nothing!

On paper I have an education in an area I do not understand.

But in reality, I was allowed to waste 2 years of my life at school 'learning politics'.


If you're stuck, out of shape and want to make a radical change, ask better questions - both of yourself and your coach.

If you're coaching clients, stop fixing their lives, start setting a process in place so they can fix themselves.

And remember, what you think is obvious probably isn't.

But rather than list answers for people to memorise, instead set a process of discovery, ask a question and check the other person get's it.

If you're being coached, ask better questions, just say "I don't understand" over and over again.

Make sure you learn things, rather than copying without query.

Or carry on as you have been, repeating knowledge from fit pros, or getting annoyed that your clients seem to be fighting you

All we have then is a frustrated coach and a client who quits.

Who's that helping?


....and how does that make you feel?

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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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
MONDAY MOTIVATION (on a Tuesday...)

I’m pretty damn sure none of you needed much motivation yesterday

Because it was a chill day for most

Yet here you are, with the Monday blues on a Tuesday

So let’s get the mind ready to kick some ass….

REALISE that your fitness goals will not come true unless you apply what I’m about to share

In fact, without implementing and hammering this skill into your brain

None of your life goals will be achieved at all!

Scary stuff.

Yet this ONE thing is a simple rule:




Read that again.

Now let’s hit some examples…

Let’s say subject A is a dad, 45 years old with 3 kids

And subject B is an exact carbon copy, a clone.


Subject A ‘just wants to get in shape’

That’s his goal.

Subject B, however, has added purpose to his goal…

He ‘just wants to get in shape so his kids have a role model, a healthy father who can support them as he hits his 60s and 70s, and so right now he can spend quality time playing with them, teaching them about health and having fun.’

Makes sense right? This purpose thing?

Now let’s hit a few scenarios….

Subject A has just had a bank holiday Monday off work, he also skipped out on his usual Monday gym workout.

But hey! It’s OK because he ‘just wants to get in shape’

So he’s gonna get right back to the gym on his usual Wednesday workout. 

After all, what’s the harm in one session missed when you only want a general goal with no purpose?

(Can you tell this is a pet peeve of mine haha!)


Subject B has also had a bank holiday Monday off work, he ALSO skipped out on his usual Monday gym workout

But it’s NOT OK! Because he knows that his kids will see him being lazy and copy him

He doesn’t want that

He can see that his health, after drinking a few too many beers over the weekend, is going to go backwards if he skips a workout

He doesn’t want that either

SO he hits the gym on the Tuesday, catches back up with his workout plan

And then goes again on the Wednesday to get up to speed.

Here’s the CRITICAL thing to understand….

Subject B doesn’t want to hit the gym on Tuesday

He doesn’t want to sacrifice his spare time just to go to the gym

He doesn’t want to feel guilty or bloated from eating loads of crap over the weekend

But his PURPOSE drives him to do it anyway.

And really that’s all you want from a goal, right?

Something that drives you to do the work when you don’t want to do it.

So what’s your goal?

Is it wet and empty?

Or is it solid, filled with purpose and does it fire you up?!

Here’s some things to remember:

> We are all ageing and health does not last forever, do you want to be a crippled old person and spend your final decades in pain and weakness? No? Then get strong, build muscle and maintain it!

> Health is extremely fragile. You never know what’s around the corner. For example, a fall down the stairs for a strong, fit and lean person is going to leave nothing more than a bruise. 

Yet for a weak, unfit and heavy person…well something’s going to break…and it’s even harder to motivate yourself to go to the gym when you’re on crutches.


Maybe you think this is a little negative

But uncomfortable truths hurt!


If your goal sucks YOU have the power to change it!

If your purpose sucks YOU have the power to think about what a good purpose would be for you!




Have a great day

Speak soon,

Anthony Shaw
Head Coach
Raw Strength Gym, Warrington

PS - want help or advice on transforming your body and getting STRONG? 

Just send us an email and let's talk:

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
And On The Seventh Day God said... "Sit Down And Rest Will You?!"

When approaching an exercise program we all come across problems of our own creation, often these are due to urban myths, bro science or simply a misunderstanding of how the body works and responds to exercise.

Think back to the last time you planned a new exercise regime, it may have been the first time back at it after a long period off or it could have been a plan to take the next step up in your training. I bet you went through and planned out each and every days exercise... Am I right?

Yesterday I went back into my old workout diaries... this is a genuine week of exercise that I planned for myself during Lacrosse season: 

As you can clearly see it is a rammed schedule, not a single day of rest!

On top of the planned exercise program, I would have to train and play for my club twice a week and then head down to Wales for an eight hour training camp with the National team I played for, before heading home and hitting a sprint routine the next morning.

Im not saying this is an impossible schedule, after all i did successfully do this for three weeks.
But what happened after 3 weeks?

I was burnt out, i had picked up a few choice injuries including a pretty serious tweak in my lower back that put me out for 6 weeks.

So what had I achieved in my three weeks of intense exercise?

The answer is NOTHING, as any progress I made was cancelled out completely by the following six weeks sitting around rehabbing my injuries and resting up.

We often over train like this because of our own fears:

> Fear that we might not be doing enough
> Fear that if we train less, we may never achieve our goals

When we ignore logic and go without rest, we risk serious injury. Your body only builds muscle tissue when in rest, NOT whilst weight training or performing any other type of training. 

Not allowing adequate time between training sessions and not getting enough sleep can result in injuries occurring, loss of energy and make it nearly impossible to grow muscle tissue. When we exercise we are essentially damaging the muscles, causing microtears in the muscle tissue. In order to build muscle we need to allow these tears to heal.

Sleep is a major and often overlooked factor in the growth of muscle tissue and without adequate sleep it can become nearly impossible to build muscle.

So how do I ensure I'm doing enough to achieve my goal but still allowing enough time for recovery?

Don’t get carried away, keep the faith and resist the urge to add exercise after exercise and session after session to your program.

On the majority of our programs we train a MAXIMUM of 3 days per week, which is more than enough to build strength, muscle and increase cardiovascular fitness, and with the right exercises we can kick-start the fat-burning process and ensure we burn fat ROUND THE CLOCK, not only around our workouts.

Only with a well-written program designed completely around an individual do we recommend up to 6 days of training, as we can control the training volume, rehab and recovery working closely with a Physio. By using our unique High Frequency Training Matrix™ created by Head Coach Anthony for our Movie Star Transformation clients, we can determine with the client whether a muscle group is ok to train and the intensity in which we can train that day.

if you need to step up, then add to the volume and intensity of your current program. I.E. Do more reps at the same weight or slowly increase the weight at the same number of reps, so your overall weekly volume increases.

Don't Train on consecutive days, allow a full day's rest between intense lifting sessions to allow your muscles to recover and grow.

Carrying an injury? Take a step back and remind yourself how much time you will lose if you become seriously injured. Even with the slightest of injury or muscle tightness always stretch, perform soft tissue release with a foam roller or ball and recover. It's better to lose one session today than multiple sessions in the future from continuing to push an injury!

Sleep like a pro! Make sure you get an minimum of 8 hours sleep. Try and go to sleep and wake up at the same time every day. A consistent sleep schedule will help you get into a good sleep pattern and ensures maximum muscle growth and recovery.

Be consistent! 12 weeks on consistent effort 3 x per week is better than 6 x per week for 4 weeks before you burn out, or worse, get injured!

If you are unsure about your current program volume, and would like some advice, reply to this email and we'll be more than happy to help you out!

Stay strong and consistent and the results will come.


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Are You Scared Of The Big Bad GYM?

Fear comes from a number of different places in the human psyche, fear of the Unknown, fear of change, of uncertainty, hell I know someone who has an irrational fear of woollen jumpers (it's a texture thing).

When it comes to the gym people are usually afraid of the same thing, a fear of failure or more accurately not living up to expectations (both our own and those of others).

Commercial gyms are a minefield for breeding this fear, any sane person would not be judged for coming to the conclusion when first entering a normal gym that the whole place is filled with posers and not a single person cares about your progress, or if you even turn up, keep paying your monthly subscription and you can be a member for life just another number on the system that no one knows.

So imagine you entered a gym for the first time and were instantly greeted by your own coach, smiling and happy, they already know your name and invite you to sit down so they can go through a quick pre exercise assessment, when you sit down the group of people sat at the bar also introduce themselves and welcome you to the group. Would that calm your nerves? I am certain it would certainly help, I have always hated the sterile, faceless image of the commercial gym, it's why I'm so proud of what we have a Raw Strength.

So just for a second let's imagine you have joined a lesser gym environment, you haven't got a world class coaching staff and support group of friends on your side. How on earth can we go about distilling that fear and ensure you don't quit at the first hurdle?

1. Do your research

Have a plan, even if it is a bad one. It's daunting enough walking into a new gym, bright lights, bad pop music blaring a host of confusing machines laid out in a seemingly random order and everyone seems to know what they are doing but you.

Don't go in blind, make sure you have a plan and write it down, what body parts am I going to hit? How far am I going to run? What sets/reps etc. Even if you plan is not world breaking, writing it down will give you that initial confidence, at least you have direction.

2. Set yourself a goal

Not just a small goal, something big, something you really want, something you have been thinking, dreaming, desiring for a long time. After all you have just joined a gym, I would imagine you have a fitness goal your striving for.

Write this goal down and put it somewhere visible in your house, front door, fridge, dogs head. On those hard days where you are lacking in energy and enthusiasm, when you are doubting your progress or simply scared to head to the gym, look back on that goal and use it as your driver to distill your fears and doubts.

3. Be accountable to you and your dream

Like I said, a major selling point of our gym is the atmosphere, a staff that cares about you as an individual but also the fact you are training with a group of like minded friendly individuals who will drive you.

But you haven't got a coach or a gym partner to hold you accountable, so make yourself accountable to your own dream.

I'm sure you'll agree that being held accountable to someone or something else is a huge driver. No one WANTS to sit in an office for seven hours a day! You WANT to be on a beach in the Maldives or in the park playing with our kids, but you NEED to get paid and if you don't run up you will be held accountable.

Think of your goal as another job, but this one is all about you and your dreams, if you skip a session then think of it as missing a pay check, we have missed our chance to be better, mark it in your Calendar and move your goal date back a week, you'll be amazed how quickly you change your ways as your goal is moved further and further back.

Now get out there, push aside your fears, ignore the naysayers and make yourself accountable for your dreams!

Speak Soon,

Jason Jones
Assistant S&C Coach
Raw Strength Gym



We now have a brand new Semi-Private Personal Training program starting 5th September 2016. I'm so excited to be helping people on a deeper level, as we have so much coaching knowledge that can be translated into faster, better results and more help/guidance for anybody who wants it or needs it.

Our Vital Performance Packages are fully customised programs and detailed nutrition plans, coached in groups of 4 people max.

The options are:

> VITAL PERFORMANCE - 2x per week.

> VITAL PERFORMANCE MAX - 3x per week.

We also have THE MOVIE STAR TRANSFORMATION - 6x per week, all meals included so you don't have to cook or plan your meals for a whole 12 week period! 
This is an epic transformation program, a once in a lifetime life-changing experience.

Kevin has been coming in and training with myself and Head Coach Anthony 1-1 for 6 days per week on this incredible program, and just has to eat the meals we give him. In 7 weeks on the program his Back Squat has increased by 25kg, Bench Press by 20kg and Deadlift by 30kg! 

Follow this link > > And take a look at Kevin's story so far...

And if you're tired of not seeing the results you've always dreamt of, are ready to push aside fears, doubts and excuses, just like Kevin, you can learn all about our Breakthrough Call process and discuss the possibility of working together.

I hope to greet you, smiling and happy, for your first session with us very soon!


Sweat LESS, Achieve MORE

If I told you that dedicating just three hours each week to an exercise programme with get you a ripped, toned, healthy body would you believe me?

The common belief is that you HAVE to beast yourself daily to make progress, you HAVE to leave with a huge pump and covered in sweat.

Dont get me wrong, I love to leave the gym feeling a huge pump and it certainly takes a lot of hard work along with plenty of the classic blood sweat and tears to make progress, nothing comes easy.

Let's be honest any idiot with a copy of the latest men's health and a pair of trainers can turn up day after day and run themselves into the ground.

The smart man understands the importance of rest and recovery, he understands time management and not overtraining and allowing his muscles to rest he will gain more in the long run than those who continue to train when logic dictates otherwise.

I speak from experience of course, as a younger, foolish, enthusiastic (but just as ruggedly handsome) version of the man I am today I would waste countless hours in the gym, I would run the circuit of the local gym in hopes of achieving my goals, starting on the machines, then onto the free weights, then a go on the cardio machine I hated the least that day, before going for a swim.

The result?

Four weeks later all I could see was a skinnier, less muscular and knackered version of myself ... Bugger!

Without appropriate time to rest and heal we are actually setting ourselves back in the long term, we have to remember that exercise is a stress on the body and like any other form of stress, too much of it can have serious consequences on our health.

hose extra sessions can lead to long term injuries which can put you out of action far longer than the 24 hour period I'm advising you take.


To some it seems crazy to train less and achieve more but it's true.

Our clients train three times a week and really make the most of our time, each session is laid out for maximum gain over the course of the hour training session. Coupled with a proven nutritional system there isn't any need for those extra workouts, we encourage our clients to stretch and foam roll on their days off to help recover and ensure they are fighting fit and can train more intensely when the next session rolls around.

Now go enjoy your rest day, eat clean, foam roll, stretch and mentally prepare to smash your next workout.