Posts tagged north west
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
8 Ways to Re-Ignite Fitness After Summer

Good morning Raw Strength fans!

It’s a tough time of year

Self-reflection time!

Realising that you probably haven’t been as healthy as you should have been is painful

I’ll include myself in this for sure, I’ve had a great summer!

But when you need to get focused, what are the best ways?

I’ve put together a quick list of my favourite ways that myself and my clients use to re-focus MENTALLY on fitness…


1) Agree a date with yourself to START taking fitness seriously again. And make a 30 day calendar to tick off the days and build momentum. Put that calendar on your fridge door.

2) Think back to when you were getting the best results…..what were you doing that you could now replicate? Make a quick list and begin!

3) Alcohol consumption likely increased due to more weddings, parties, holidays over the summer….start ordering still water or diet coke at your next meal out and just exercise a little control again - have a beer or glass of wine at the meal AFTER that, of course. But be healthy at your next social event, just to prove to yourself that you can.

4) Go one month without ordering takeaways, grabbing a frozen pizza or ready meal - make your own meals for one month.

5) Finish every workout with a 10-15 minute INTENSE burst of conditioning work. Burpees, sprints on the rowing machine, kettle bell complexes, hurricanes, tabata front squats and interval work are my go-to methods. This inspires you to eat clean, cos what’s the point going through that much pain only to ruin it with shite eating habits!

6) Join or create a team of positive people to train with. This might be a new sport, a new group training program (hint hint!), or just a quality group of friends to have fun with and hang out in the gym. 

7) SHIFT the way you think about fitness from a short-term intensive period, to a long-term ‘for the rest of my life’ mindset. You will have your body until you die. Look after it. 

> Don’t retreat into apathy and ignore glaring issues such as joint pain, muscle tightness, body fat gain etc. 

> Don’t do a 14 day bikini body plan then spend 3 years getting fat. 

> DO slowly spend 3 years getting lean in an enjoyable way then spend 14 days enjoying yourself on holiday. Shift the think!

8) Eat foods that are simple to prepare. Perhaps not the healthiest but a transition from ‘shit’ to ‘better’.

For example, a can of no-drain tuna, a bag of microwave rice (Uncle Ben's’ spicy Mexican rice is awesome….just saying) and a handful of pre-mixed salad will take 3 MINUTES to prepare. This has protein, veggies and carbs in a (fairly) natural way. 

In the future you can shift to fresh tuna on the grill and baked sweet potatoes. But the goal here, is to NOT get overwhelmed…

* * *

That’ll do, I could’ve kept going but lets keep this as simple as possible team!

If you want a ton of resources on WHAT to eat, HOW much to eat, how to progress your nutrition, how to tweak your food intake depending on your current weight and goals and a load more….

Well this is part of our nutrition process for ALL our clients.

What’s your goal? What do you want to achieve before the end of the year and why?!
Send me an email at and tell me what your goal is

Summer is still here! 

Let’s enjoy it

Speak soon

Lost your Way in Fitness and Diet?

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

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

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

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

Then I'm seemingly back at square one!

You've been there're right?

Of course!

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

And we all get off track from time to time

For me, constant travel was the self-destruct button

For you? Maybe work suddenly got tough

Perhaps you got injured

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

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

Here we go...

There are two things to consider and improve:

1) motivation

2) nutrition


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

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

But that will not motivate you!!

Start with WHY you want this

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

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


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

So they train their assess off! 

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

Makes sense right?

So what's your purpose?

What fires you up?

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

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


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

Simple habits come into play here:

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

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

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


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

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


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

Trigger your motivation

Clean up your diet

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

Want my help and advice?
Email me back

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

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


Anthony Shaw

Head Coach
Raw Strength Gym, Warrington

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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.


FitnessAnthony Shawathlete, body transformation warrington, built body transformation, beginners training advice, beginners, basic training warrington, body transformations, BIRCHWOOD PARK GYM, coaching, coach, change, Clarity, consistent, discipline, daily routine, diet, fitness classes, fitness training, fitness, goal setting, gyms in warrington, gains, GYMS IN WARRINGTON, goal, gyms near me, goals, group fitness, group training, gym, GYM IN WARRINGTON, hypertrophy, health, improvement, intensity, injury, orford jubilee gym, weakness, workout, quick workout, mistake, LAZY BUT LEAN, lean girls, LEAN GIRLS, muscle building, motivation, muscle gain, muscle, growth, north west, nutritionist warrington, NUTRITION, routine, bootcamps in warrington, progression, preparation, personal trainer warrington, performance training, private performance gym, performance gym, PERSONAL TRAINING, personal development, personal trainer, semi private personal training, problems, professional, pure gym warrington, private gym, raw strength gym, raw strength, rest, recovery, prehab, rehab, soft tissue work, simple program, simple workout plan, success, training, tips, training program, david lloyd warrington, warringtons best gym, warrington fat loss, warrington bootcamp, warrington weight loss, warrington personal training, warrington best gym, warrington body transformation, warrington powerlifting, warrington gym, warrington strength and conditioning, weight loss programme, warrington, weight loss warrington
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!


Live for Something, Train with Purpose...

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





maybe even some vomit (sorry, disgusting I know)

But my point stands:

WHY push yourself in training?

What's the real payoff?

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

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

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

And they don't go to the gym either.

Is training all about trying to look better?

why do I train?

It's simple...

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

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

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

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

Every day you'll be improving on the previous day

> better friendships and relationships

> more productivity at work

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

> better travel and holidays

I could go on and on.

Quite simply, THIS is why I train

Training to achieve things you previously thought impossible in the gym

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

I firmly believe that

If you want to begin an intense 12 week body transformation

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

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

Just fill out this form to apply:

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

The phone call is absolutely FREE

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

We'll move you into the program

Again, apply here:

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

The Mission of Raw Strength....

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

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

You see...

Right now I train adults who want to transform their bodies

But I never started out this way...

I first wanted to play professional rugby

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

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

Then started my own biz

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

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

You know what?

I thought that I always wanted to work with athletes

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

I thought it was only about getting people strong

But the reality is:

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

The reason?

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

You'll deal with adversity and stress much easier

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

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

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

> career

> family

> friendship

> holidays and adventures

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

All of these I have experienced in my own life

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

And everyone can achieve this.

So there you go

That was my 'click' moment about 2 years ago

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

Not just incredible physical strength

Want to transform your body, mind and life?

Fill out this form so I can see your goals:

So I can understand what you want to achieve

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

And the next step?

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

Sound good?

Here's the form:

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

ONE Thing to Transform Your Day & Your Life


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

Working on my business

Looking at all my projects I was yet to finish

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

I was just staring at a blank page

Ever felt like that?

The thing is

Today I work less hours than a few years back

But I get MORE done!

Stay with me here > >

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

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

without saying NO

I’d reached a state of OVERWHELM

where I couldn’t FOCUS on any one thing

Being overwhelmed is kind of a mix between excitement and terror

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

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

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

…and let’s face it

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

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

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

those changes must be supported and improved by a lifestyle switch

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

To do this, it’s simple

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

I had about 20 projects to finish

I was overwhelmed and getting nothing done

So I just made a list of each project

And then crossed out the ones that were NOT essential

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

Nice, for sure - but not ESSENTIAL

Then, I picked out the MOST important projects

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

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

IS this good enough?

Can we stop here?

Hell no!

Can you do 5 things at once?

It’s only one, right?

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


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

What will that be for you?

Suddenly, things became crystal clear for me

And I knocked out that one thing until it was done

Once it’s done?

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

then bit by bit you build momentum

see progress

feel clarity and relaxation

instead of confusion and stress

And you shall smash your fitness goals!

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

Schedule a call with me and my team

We’ll talk you through a strategy session:

> set some goals with you

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

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

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

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

^ we focus heavily on athletic-type training and strength

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

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

Sound fair enough?

Apply here:

Let’s get that ONE thing started for you

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

3 Secrets to Dramatic & Lasting Body Transformations: PART TWO

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



PART TWO: How to Eat for Abs AND Strength


Too often people start out on a diet and actually end up getting WEAKER.


This is unacceptable.


A great nutrition plan will get you leaner, stronger and more physically fit. So you can take on any challenge at ANY time. People will be able to FEEL your health and power as you walk past – remember, body language is the MAJORITY of human communication. Look strong and people will respect you, but more importantly, you’ll feel like a King.

So how do we get away from wimpy, calorie-cutting diets and instead move towards eating like an absolute ‘Viking invader beast man’?!



Absorb the following points into your life and really focus on being consistent with your efforts.


Also, do NOT call it a diet. It’s a lifestyle change. Meaning that what you change now will STAY changed for the rest of your life.

That’s how you get a fit, healthy and rewarding life that you can be proud of.


Anyway, let’s dive in:


NOTE – All of this info came from an interview I did 2 years ago with Nutrition Expert and Owner of Body Type Nutrition Ben Coomber.


You can listen to the full interrogation HERE, it's a goldmine of helpful tips and tricks for eating like a beast! 


*     *     *


  • Eat more veggies, eat protein from good animal sources and limit sugar intake.


  • Cycle carbs throughout the week. More on training days. Less on rest days.


  • Experiment and find out what works for you regarding how much carbs you can take in without feeling sluggish and sleepy. Some people can eat carbs and have high energy levels, some can’t. Know thyself!


  • Say to yourself before you eat, “What is the value of these calories that I am about to eat”, the foods you eat must serve health, performance and longevity. If they don’t serve these values, DO NOT EAT THEM.


  • Have a protein heavy and fat heavy breakfast to control body composition and insulin levels…..i.e. a cheesy omelette with vegetables


  • Lunch should usually be meat heavy with veggies, like a nice BIG salad with loads of meat.


  • Have protein and healthy fat based snacks between meals, like a protein shake and a handful of nuts.


  • After training have a shake that includes fast acting carbs (sugars) and protein, I use chocolate milk, it’s all good!


  • The meal following your workout is when you can have your carbs, but stick to healthier options like brown rice and sweet potatoes, and as always get in loads of vegetables!


  • Eat a variety of foods to provide the body with all the vitamins and essential stuff it needs


  • When making changes to your diet take little steps but make constant changes and slowly you’ll create a great diet. You’ll see progress but you won’t have noticed the changes!


  • Have faith that the positive changes you make will work. Being healthy should be a LIFESTYLE choice, not a 3 month trip before going back to your old unhealthy ways. Stay positive, have faith.
  • Before you take supplements, start eating healthy and give your body time to adapt. If you’re unhealthy your body won’t be able to digest those expensive protein shakes!



*     *     *

So get yourself onto a lifestyle change. ABSORB all of the info we’ve covered today and hey, any questions just drop me a message. Happy to help.


Anyway, it’s early morning for me so off for a nice cheesy omelette with some veggies!


Eat clean for life! ;)





Anthony Shaw


Founder & Head Strength and Conditioning Coach



3 Secrets to Dramatic & Lasting Body Transformations: PART ONE

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

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




Let’s take a trip back through time.


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


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


This is DAY ONE.


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


First up, BENCH PRESS…


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


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


So you begin…









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


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


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


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


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


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


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


Then you rack the bar.


Good set!


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


“5 more reps! Do it now!”


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


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



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



That’s set one complete.


4 more sets to go.


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



*          *          *


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


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


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


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


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


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



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


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


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




  •   SQUAT
  •  PUSH
  •  PULL
  •  HINGE
  •  CARRY



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


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





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





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





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





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





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






Now the process of training here is VERY simple.


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


For example:


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



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


Press-ups with Romanian Deadlift

Pull-ups with Front Squat



Then perform the carry by itself at the end.



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


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


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


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


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



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


Here are a few REALLY EFFECTIVE METHODS to choose from:


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




Or just mix and match your own method.





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


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


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


With that we will conclude PART ONE.





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


Apply Here:



Until part two, train hard!


Anthony Shaw


Head Strength and Conditioning Coach


Raw Strength Gym, Birchwood Park, Warrington.