Posts tagged fitness training
5 Reasons to join our Team Training

#1 - You'll learn from other members

Many of our RISE program members have been exactly where you are right now.

> overweight

> stressed

> physically unfit

> weak

> confused about nutrition

By asking the team (all the members at RSG) for advice you will immediately have several little tips to add to your training, nutrition and lifestyle!

#2 - Complimentary strengths are utilised together

You might enjoy calorie counting and planning out meals and recipes.

Another member might struggle here, so you can help them.

Likewise you might struggle pushing past your mental barriers during interval training.

Another member may really excel at mental toughness and shout some words of encouragement your way.

Why focus on just your own strengths when you can blend with a team and have it all?

#3 - Builds close friendships

There is nothing quite like completing a lung-bursting workout with a training partner.

Or hearing some motivating words as you go to deadlift a new PB.

These moments foster true feelings of friendship because you both challenge each other to achieve more and help each other get there.

Many people only have work 'friends' and family. So being able to unlock a brand new group of friends is incredible, and a true boost to your social life and mental health.

#4 - Your efforts will feel like they matter

People go to gyms and expect to see results within a few weeks.

Usually this isn't the case, so said person then quits going to the gym.

They didn't feel like their efforts made any difference!

Well, what if you felt appreciated, significant and like you'd contributed to a bigger picture in every session?

Could you hold on for a few months of training, rather than years, if you enjoyed going to the gym?

Results are SECONDARY to doing the hard work in the gym, and eating right, for months and months and months.

You get a sense of togetherness as you pursue your own goals within a team - a feeling that helps many people enjoy training enough to do it long term - thus see results.

#5 - Encourages you to step outside your comfort zone

This can also be explained as, "getting a kick up the arse!"

Most people, when training alone, just can't push themselves to new physical limits every time they train.

Within a group though, things are different:

> friendly competitiveness

> coaches motivating you

> fun team environment

> written goals and deadlines

> a gym full of ONLY you and your training partners

Well.....most people can regularly train outside of their comfort zone given the above.

This is vital for the following reason:



* * *


#1 - You'll learn from other members

#2 - Complimentary strengths are utilised together

#3 - Builds close friendships

#4 - Your efforts will feel like they matter

#5 - Encourages you to step outside your comfort zone

If you want these benefits, you can start a 6 week trial on our RISE program.

You will get into the best shape of your life, lose-fat, build strength & size FAST:

Click here to find out more:

Anthony Shaw

Head Coach

Raw Strength Gym

How much should a fitness program cost?

So you’re looking for a new gym to join, a new personal trainer or class, but you’re not sure what it should cost?

This article will help you determine whether the asking price is fair, how it compares to the industry as a whole, and where our services fit in at RSG.

In this post we’ll cover:

  1. Important questions to ask BEFORE signing up to any fitness program

  2. How to determine whether the program will fit your goals

  3. How RSG compares to the industry

Important questions to ask before signing up to any fitness program

One big issue you’ll be aware of (or soon will be) with the fitness industry is that everyone appears to be offering the same thing. I.e. a body transformation, six pack in 8 weeks, strength programs, HIIT classes etc. 

So how do you know:

a) whether the service is any good? 


b) whether the price is fair?

Experience and qualifications

Simply look a little deeper into the gym/coach/personal trainer, do your research and ask some questions. For example, what qualifications do they have? You may be shocked to know that many personal trainers can become qualified with just a few weekends of study, no client experience and most PTs have left the industry within 6 months of becoming qualified. So the experience and qualifications they have is a need-to-know fact.

Your inner alarm bells should be ringing if you see the following:

  • Cheaper personal training rates <£20 hour

  • Unlimited classes for £20-30 per month 

  • Online coaching for <£30 per month

There are always exceptions, but if you see the above prices or similar, then check on their experience and qualifications. Usually you’ll find an inexperienced or under-qualified coach or PT. Now this doesn’t necessarily mean they’re bad, but you’ll certainly be buying an unproven service.

In the table below you can see a rough guide to pricing based on experience and qualifications.

Screen Shot 2019-10-08 at 08.43.49.png

So clearly, you may think your new fitness program is a good deal based on PRICE but end up getting a worse service, less experience and less knowledge. 

Specifically, paying less means you are increasing risk of injury, decreasing likelihood of results, getting less customised programming, receiving a poor service thus feel low levels of motivation. Because the trainer charges less they need a lot of clients per session to make a profit. You’re just another number.

Paying the right amount more means the trainer has dealt with your aches/pains hundreds of times, knows how to adjust the program to you, wants you to succeed and keeps you motivated because they’re professional and want their business to be successful and sustainable. Because the trainer charges enough they don’t need to oversell classes to make a profit. You will feel cared for and part of a team.

TIP: Try to max out your budget based on who is training you. Given a similar price it would be BETTER to get 4 great sessions per month with a good trainer than 12 crap sessions a month with an inexperienced trainer.

How RSG compares: We have been running group fitness programs for almost 10 years, all our coaches are degree qualified with experience in professional sport and our group programs are £99-149 per month for 3-5 sessions per week.

Who else have they trained?

It’s sensible to check the validity of any fitness program. Are they claiming they can get you 6-pack abs in 90 days? Ask to see proof. Claiming they can magically help a binge-eater overcome their bad habits? Ask to see proof. 

The fitness industry is notorious for selling people what they want to hear. Magical fat loss pills sound great, but in reality only regular exercise and eating healthier will burn fat. 

If it sounds too good to be true, ask for evidence.

Have they helped a person in your situation?

Following on from above, if you’ve seen proof the service delivers, then have they helped people just like you? For example, a 90 day fat loss program may work wonders for men in their 20s, but do nothing for a busy 45 year old dad. 

So have they helped another person through the program just like you? i.e. your age, fitness level, body size, weekly hours at work, stress levels etc.

TIP: Join a program that fits with your goals. Find a service that actually helps people JUST LIKE YOU. Look at their social media & website. Are there other people your age/shape/fitness level who are getting good results? 


In short, there are hundreds of choices for your fitness goals. The fitness industry is one of the largest and most competitive industries, yet has very few regulations. Therefore knowing how much to pay for the service you want is very difficult. 

But here are a few good guiding questions:

  1. What experience do they have?

  2. Are they charging: a) normal prices (see table above)? Or b) alarm-bell-ringing cheapo prices?

  3. Do they have proven methods? Pictures, testimonials etc.

  4. Are they currently helping people just like you? I.e. does their program fit your goals?

Basically, you are looking for an experienced coach, charging a decent price with a proven program that helps people just like you.

If any of these elements are missing - STEER CLEAR - it’s a waste of time, money and emotional energy.

Email us if you have any questions at all, we’re happy to help guide you in the right direction.

Anthony Shaw

Head Coach & Founder

Raw Strength Gym

Birchwood, Warrington

Why do haters hate?

...and can we learn to love criticism?


I looked up from my lunch.

"Tuna salad again?! Don't you get bored? I'll never understand you fitness freaks, just eat some cake"

Damn. I thought. I'm just eating my lunch.

* * *

^^ this is an all too familiar scenario when you're dieting

People feel an innate NEED to comment on your life

Especially when you're trying to eat clean

Suddenly you become a fitness FREAK!

This is unacceptable in other areas of life

Imagine if you walked into a construction site....

"Hey, so you guys are using new tools and improving buildings?

I'll never understand you builder freaks, just throw some damn bricks together!"

....methinks you'd have a tough time walking after they break your legs...

or let's say you walked into a library...

"Hey, so you guys like learning huh? You're trying to grow your brain and improve your life?

You absolute FREAKS! I can't believe it, just watch the TV like me."'d have an encyclopedia to the head....

But for some reason, people can freely comment about what you eat, how you train or how 'realistic' your goals are.





EVERY GREAT CHANGE IN THE WORLD HAS FIRST RECEIVED NEGATIVITY (for example, Martin Luther King Jr and the Black Civil Rights Movement)

Short answer?

Understand that haters are a sign you're doing the right thing.

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

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

You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.

Click here to find out more:

Get Your Focus Back

So last Sunday I had a very strange feeling...

I felt sad

Honestly I don't really know why

Years ago I used to work in a bank

I hated it

And every Sunday I'd get that 'back to work ' feeling

Which, let's face it, is basically sadness.

But right now I love what I do

yet I had that same 'sunday sadness' feeling

So I wasn't sure why I felt sad and de-motivated.

there was no reason to be sad!

...then it HIT me like a ton of bricks...

I was in 'Self-Pity' mode

> Looking at all the work I had to do in the following week

> Thinking of how hard I would have to work

> going through the hours of writing programs, diets, coaching my clients, business development work, training staff and marketing that would be required

And a ton more.

But then, that's what I signed up for when I set-up a business, right?

Isn't it funny that we put ourselves through tough times for one purpose...

To get a better life.

But we can end up getting 'lost in the details' and forgetting WHY we're hustling.

Let's go a little deeper...

On a base level your job brings you money so you can have food, shelter and look after your family

Everything else on top is just to make you happy (think clothes, holidays, nights out etc.)

And 99% of people have a choice over what they do

I know, I know - at times you can feel stuck in a job

but in reality you could walk out and nobody would be chasing after you with a sledgehammer

You go to work out of CHOICE

So you really can't get the Sunday Sadness

but if you do here's how to fix it:

1) Look at your life and be grateful for all the great things that your job allows you to do, be and have

2) Realise that if you don't want to go to work, start planning how to be happier in your work. What we do in the working day makes up more than half of the waking hours, make sure you're working with a purpose. New job? New promotion? Self-employed? Go traveling the world? Do what you want.

3) Understand that the Sunday Sadness is just self-pity - you are feeling sorry for yourself - and that is really unnecessary and harmful to your happiness because you are holding yourself in that negative mood. Choose to feel better and you will!


Instead of passively accepting negativity into your life

Actively choose to feel good and don't accept anything less!

Make sense?

This has helped me improve my life month after month

Of course this is a principle that I drift away from (like last Sunday)

But I now try to focus on the positives more often

Right now if your body, health or fitness is getting you down

Even if it's just a tiny bit

Then my coaching programs can develop a feeling of achievement and a visible change in your physique in a few weeks

Our programs include:

> step-by-step nutrition coaching. no starving or struggle, just good food to fuel intense training

> Expertly coached training sessions, with every second of your training session watched by a coach

> A fun community. My goal is to make you LOVE training. So there's no shouting, no expectation, no beasting or punishment. Training should be FUN and we have a great community that will help your personal growth, fitness and you’ll definitely get a few new friends.

If you are interested in joining, or want more info, fill out an application form with the link below.

We'll discuss your goals and if the program will definitely help you

Then we'll move you into a training group and get started ASAP

So instead of feeling sorry for yourself, today take MASSIVE ACTION

And click this link:

Rise Above

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

PS - If you want to join our fun community and results based program we have 4 places left this month:

STEP 1) Understand we work to a RESULT: specifically losing 5-10 lbs in the next 30 days. Get a result or your money back.

STEP 2) Fill out a form and apply:

We'll be in touch to discuss your goals and see if we can work together

There is no PLAN B...

Quick message today

Let me share the ONE thing that transformed my life

Commit 100%

^^ so important

Here’s why...

When I was playing rugby during my teenage years

I had to be stronger and bigger every year...

…cos 15 year old boys grow quick

You don’t want to be left behind

Plus as soon as you’re 16 you could be playing against much bigger and stronger 18 year olds


I’d always be training

Yet never have a consistent goal

One month I was training for muscle gain

Another month for fat loss

And yet another for marathon-like endurance

The problem?

I never got better at ANY of these things


When I switched from a fleeting focus


Then I transformed myself

How can you do this with your own goals?

Well, imagine how your body could change with just 6-12 months of clean eating and intense training.

6-12 months of sticking to the basics. Eating healthy stuff. Showing up to the gym when you can’t be arsed.

6-12 months of ONE thing. Not changing diets every 6 weeks. Not trying new fitness classes. Just committing to one thing.

It sounds hard but the funny thing is...

When you commit to ONE goal things become:

> simple

> easy to focus on

> more motivating

….now where can you apply a single-focus in your life right now?

…where are you jumping from one unrelated goal to another?

Stop letting yourself off the hook

There is no Plan B

Set one goal, and do whatever it takes for however long it takes to achieve it.

Speak Soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

PS - If you want to join our fun community and results based program we have 4 places left this month:

STEP 1) Understand we work to a RESULT: specifically losing 5-10 lbs in the next 30 days. Get a result or your money back.

STEP 2) Fill out a form and apply:

We'll be in touch to discuss your goals and see if we can work together

INSTANTLY switch to a Positive Mindset with this trick….

Ever been mad at someone then they made you laugh?

You gotta really try to stay mad in these cases! haha

This is an example of your mood state changing.

Perhaps you had a good reason to be upset, but once your STATE changed, you smiled.

The cool thing is you can harness this 'mood switch' to get in better shape.

You choose your mood. Therefore you choose your mindset.

So yes, fitness is tough. I totally agree.

But you have a choice:

1) choose to be mad at the world and act like a victim

2) choose to become a warrior and get on with the job

Look, you’re only human and we all have ‘those days’ but the fact remains - nobody but you can bring your dreams into reality.

Here’s a few pointers that may help if you’re struggling with the right mindset to improve your fitness, health and body shape:

1) People around you are going to sabotage your success.

So called 'friends' and family WILL try to make you eat cake at work, ice-cream at home or go on a night out when you're trying to eat clean and sleep well.

Honestly, you are making THEM feel uncomfortable.

Screw them

Who really cares?

You've got goals to hit

You've got to understand that their initial feelings of discomfort will eventually turn to admiration

Soon they'll be asking you HOW you did it (as you think, 'no thanks to you pal'...)

2) YOU are going to sabotage your success.

You have a fear of success

You're addicted to being a failure, being overweight, being unfit or whatever else

Painful to admit, and I HAVE BEEN THERE, trust me

But you must first realise that if you truly lived and breathed fitness, health, being lean and strong

You wouldn't be in this situation you are now

The WORST thing you could do is ignore this

Face up to it

You gotta ask yourself why

Why am I giving up so easily?

Why do I try to diet for just 3-5 days, which I KNOW isn't enough time to see physical changes, yet get disheartened when I weigh/look the same every week?

Why do others around me seem to get success so easily?

You are addicted to pain and struggle

On some level, every time you give up and eat junk food it makes you feel GOOD

Every time you miss going to the gym you feel awesome

You know why?

Because it's PAINFUL to eat clean all the time

HORRIBLE to push until your lungs are about to burst

SICKENING to feel your legs burn half an hour after you've finished training! of course you're going to feel great when you miss a meal/session

You've just avoided pain - let yourself off the hook

But you need to go through the pain to hit your goals

Yet your brain is wired to avoid pain

So suck it up, get a little perspective and push on

You really can push yourself to step up and achieve more

At RSG we have a great community of people who ask for HELP and support each other

We all have bad workouts, bad diet days, bad moods here and there…

But the key is to smile, then keep coming back for more

It's not over until you WIN

Remember that

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - if you want help, just apply for our group fitness program. I mean it. Go for a 30 day trial on our FIT program.

You don’t need to be fit, strong, lean - NOTHING IS REQUIRED OF YOU - just show up

Step 1 is FILL OUT THE FORM - otherwise we do not know you’re struggling.

Fill it out here:

You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.

Click here to apply:

We have 7 places left this month on our 8 week summer body transformation

Typical results are...

Losing 1-2 dress sizes and transforming the way you look and feel... just in time for summer hols

No restrictive diets you're going to eat whole, healthy and clean foods and lots of them with our Raw Strength Nutrition System

Plus - we have a great time training as a team a few times a week, and with your own coach!

But first you need to apply and we can go through the details on a call

Apply now:

Forget What You Think is Possible

For every ONE ripped, lean 'selfie' pic I see online...

...I know there are thousands of people who are nowhere near that state of physical perfection

Many people are annoyed, frustrated and ready to give up on 'dieting' and going to the gym

Maybe you feel like that today.

But know this

When you are trying to change yourself you must suspend disbelief

Literally FORGET what you THINK is possible

cos that's likely holding you back right now

Remember the FACT that humans can look amazing naked

You are a human, right?

Stop trying to get just 50% of the way to your goal, get 100%

Stop shrinking your goals, make them BIGGER

Stop making things EASIER, try HARDER

Stop trying to do things ALONE, get HELP

Stop complaining at every little thing (i.e stop being a little b**ch)

When you make your goals BIG, try HARD, get HELP and start EMBRACING the chaos of changing your body, mind and life for the better

then you will get your goal

I believe you can do this, even if you don't right now

But like I said, forget your beliefs and limitations around what is possible

Remember that you are simply human

Are you ruled from time to time by emotions, yes, of course

Are you able to follow in the footsteps of others and get a lean, strong, awesome body?

Hell yes.

Be inspired by those around you

Seek out people who can help you and who are already where you want to be

Move past your self-imposed boundaries and know this:

If it feels tough, painful and scary as hell when you're taking action, you're on the right track

Better to feel the pain of taking action than the pain of regret anyway

Want to take action today?

Apply for our 6 week transformation program:

We will help you to drop weight, feel great, increase your strength and become part of a real team

Less than £35 per week

Only 7 places left this week

Once we have your application we'll be in touch to discuss your goals and the possibility of working with us to achieve your dream body

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - if you want help, just apply. I mean it. Go for a 6 week trial on our RISE program.

You don’t need to be fit, strong, lean - NOTHING IS REQUIRED OF YOU - just show up

Step 1 is FILL OUT THE FORM - otherwise we do not know you’re struggling.

You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.

Click here to apply:

Why Some People NEVER Lose Weight

90% of people fail on a summer body transformation when they go it alone
Of those 10% who are deemed successful

Guess what?

I'd say only 1% actually get what I call...

...wait for it...

'THE Important TWO'

(OK, that name needs some work but stay with me)

What are the 'important TWO' I hear you ask?

Let me tell you my lovely friend...

1) The transformation is healthy & sustainable

2) The transformation is dramatic

I'll illustrate this with a story.

A guy came to me a few years back

Let's call him Jim

Now Jim really wanted to drop 2 stone

to look A-M-A-Z-I-N-G on his upcoming holiday

Imagine the scene....'ve just got off the plane

Baggage collected

Sun is shining

Cool, icy drink in your hand with those little beads of water running down the chilled glass...

And the body of a movie star

For Jim, this seemed very unbelievable when he first started

So he hesitated to take my advice on nutrition

Couldn't step up his intensity when it came to training hard

I could tell he wanted more than anything for me to take him to one side and tell him the 'secret' to transforming his body

You know, those claims you see on infomercials with cheesy american voiceovers

Jim wanted me to say...

"Jim, I've been lying to you, we don't have to get stronger, progressively train more intensely and at a more furious pace every session, you don't have to eat clean foods and fuel your body and stay disciplined for 3-6 months MINIMUM...

...instead just drink this shake 4 times per day, stick your fingers down your throat and vomit straight after and then every 3rd day at precisely 4 minutes past midnight... need to dig a hole in the garden, howl like a wolf and make a peace offering to the gods of physique and muscle-dom and you'll be super-shredded in 4 weeks or less!!!"

^^^ this is a JOKE before anyone gets confused

But there is an important lesson there

Firstly, fad diets are just that


Designed to steal your hard earned cash and keep you coming back for more with NEW NEW NEW products

Secondly, the key to transforming your body is to do it long term

Imagine losing 1-2lbs of bodyfat every few weeks

That would be around 3 stone lost this year

Another 3 next year

IF you have less than 6 stone to lose, basically what I'm saying is that by taking a slow, healthy and steady approach to improving your body and mind then

You will get 'THE important Two' of a dramatic yet lasting body transformation

Cos there's nothing worse than staying committed to a diet for 6-10 weeks and losing 'weight'

Yet not looking better

Feeling like crap

And when you 'stop' the diet you bounce back to previous weight, if not heavier

The key is to never stop

To make a lifestyle switch

And if you want my help to show you how to do it then listen up

I have space for 10 new men on our epic RISE program

I'll show you how to measure your body for results without using the scales

How to link those results to your calorie intake

What the '21 superfoods' are and how to incorporate those into your daily calories for more health

More health, by the way, means you feel alive, awake and have clear thinking 24/7

You'll have 3-5 sessions a week with a group of men just like you

We specialise in training men over the age of 35, who are stressed out, unfit and have been putting themselves last for YEARS.

And all this is led by your own coach to keep you accountable

So that's nutrition, training and health all included so you can get your beach body on and rock a healthy, lasting body transformation for GOOD

This is only £199 for 6 weeks and we are already at near capacity

Click here to find out more:

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

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

You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.

Click here to find out more:

6 Steps to Change your Life

Westworld can teach us a lot

(the awesome 1970s futuristic flick)

Yul Brynner stars as a robot/android working at an entertainment park

Like the disney of the future


His robot job is to act like a crazy cowboy

Starting fights with holiday-makers

Challenging them to 'duels at noon'

The gunslinger

Turns out his circuits aren't wired correctly though..

...instead of entertaining the visitors to Westworld

He actually starts killing them!

Kind of reminds me of the unconscious mind

You see…

We can 'act' like we're on a new diet or fitness regime.

But there’s a crazy cowboy underneath it all

Which leads to 3 terrible things:

> cravings for sugar

> self-sabotage, e.g. skipping workouts

> losing motivation nd giving up

you see

Not only do you have to ACT like you're a new person

You ACTUALLY have to change your identity

There’s good evidence that you’ll fall back to the level of your identity.

This happens all the time with lottery winners who were previously poor. They blow all the money and end up poor again.

They never identified as rich people.

You have to identify (live as, feel like, look like etc.) the PERSON YOU WANT TO BE! 

Otherwise you are just acting and it’s only a matter of time before the old you, the old demons, grab you and take you back to your own personal hell (piling the weight back on, skipping the gym, binge eating on Wednesdays etc.)

here's my 6 best ways to Identify as a healthy person:

1) take pictures and measurements of your body and keep reflecting on your progress. Even a tiny step in the right direction is PROOF that you are a healthy person. 

2) learn a few healthy meals that you like, and get good at making them. Something simple like an omelette and chopped veggies. Make your own ‘signature dish’. 

3) train hard and keep showing up, this will stimulate lots of strength and muscle gains, cardiovascular fitness and will make you feel good (plus visibly change your body to reinforce point #1!)

4) surround yourself with a positive team, nothing worse than your work buddies pushing cake and chips on you when you're trying to be good - who do you know that supports and pushes you to be healthier? Get some positive friends and a coach to help you make fast progress. 

5) Train your body to move better, alleviate aches and pains and get some flexibility.  Feeling more mobile is a strange thing to explain, you don’t realise how tight/achey you were until you get more mobile! Once you start feeling better you’ll want to keep it going.

6) Have a few indicators to check your progress towards a long term goal. E.g. if your goal is to bench press 100kg but you only bench 30kg right now, once you can bench 35kg you know things are moving in the right direction and it’s just a matter of time.

Rise Above


Anthony Shaw

Head Coach
Raw Strength Gym, Warrington

PS - if you want help, you can start an 8 week trial on our FIT program.

You get teamwork, support, advice and a solid direction for your life so that you can feel good, look better and live a life of purpose.

Email me back if you’re interested and I’ll send over some info :-)

3 Ways to Expand Your Mind

The power of the mind can unlock massive gains in strength, muscle growth and athletic performance (e.g. 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 – Know When to 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 CAN achieve MORE than you are right now.

Rise Above


Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

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