Posts tagged private
How to Build More Muscle and Strength

Most people struggle with building muscle more than any other goal

You may think fat loss is hard to achieve?

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

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


ALL of those areas pale in comparison to building muscle.

Reason being it’s relatively simple to burn fat

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

It’s also relatively simple to build strength

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

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

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

But why?

Let’s dive in:

The body ADAPTS to training - because training is a stimulus

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

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

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

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

Basically the body is smart with saving energy

And it takes a LOT of energy to build muscle

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

And muscle building like being promoted within the ‘family’

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

Hell no!

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

THEN you get the promotion

Same with building muscle…

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

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


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

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

Double damn!

Still no muscle growth!

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

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

Around now, most people give up

The body goes back to rest mode

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

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

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

So how do we build muscle?

> Long-term approach

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

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

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

Here’s the commandments:

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

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

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

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

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

And that’s pretty much it for the basics

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

That goes for ladies just as much as men

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

…What you want to achieve short term AND long term

…And exactly what your goal is.

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

It’s right here:

Your situation doesn’t change until You do.

Speak soon

Anthony Shaw
Head Coach

Raw Strength Gym, Warrington

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5 Stages of Being AVERAGE

A really ruthless one today folks! 

But hey, the truth hurts right?


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


This world is full of opportunity, believe me.

Nobody deserve to be average in any area

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

That’s down to your mind not being razor sharp

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

That’s where a coach comes in

Someone who can give you those tools.


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

So what the hell is going on here?


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








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


Ever said any of the following?



“I’m not that overweight”

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



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

“My fitness is gone, I’m so weak”



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

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



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

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



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

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



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


The problem?



Fuck being average

You don’t deserve average

You deserve AMAZING

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






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


Look, life is hard, fitness can be confusing

But YOU must depend on YOU

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

Don’t add in healthy eating to unhealthy THINKING

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

Won’t make much of a difference


Instead work hard to have a SHIFT in your mind

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

Normally people get the basics RIGHT in fitness

> Clean eating? 


> Intense training?


> Support and training partners?



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

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

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

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


It ain’t cut and dry

It isn’t the same for everyone

But what I can guarantee

Is if you move from the 5 stages of average

To an OBSESSED mindset

You’ll be a different person from day one.

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

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

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


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


Speak soon

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington


Mindset, SuccessAnthony Shawaverage, aggression, bootcamps in warrington, body transformation warrington, body transformation, built body transformation, beginners training advice, basic training warrington, birchwood park, BIRCHWOOD PARK GYM, beginners, building, clean eating, change, Clarity, consistent, coaching, crossfit warrington, conditioning, denial, bargaining, diet, discipline, education, first time, fitness trainer, fitness classes, fitness, fear, gym, goal setting, gyms near me, GYM IN WARRINGTON, growth, gains, group training, goal, GYMS IN WARRINGTON, gyms in warrington, group fitness, goals, health, intensity, improvement, weakness, lean girls, lean girls body transformation, lifestyle, LAZY BUT LEAN, movie star, mental toughness, mistakes, mistake, meal preparation, muscle building, mindset, muscle gain, new training, nutritionist warrington, NUTRITION, new tips, nutrition warrington, obsession, planning, personal trainer warrington, problems, private gym, positive mental attitude, performance training, personal, private gym warrington, private performance gym, PERSONAL TRAINING, professional, productivity, private coaching, strength gains, simple program, vital performance, variety, visualisation, david lloyd warrington, movements not muscles, private, motivation, WARRINGTON, warrington fat loss, warrington weight loss, warrington strength and conditioning, warringtons best gym, warrington gym, weight loss programme, warrington powerlifting, weight loss, warrington, warrington personal training, workout, warrington body transformation, weight loss warrington, warrington best gym, warrington bootcamp
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

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:

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
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!


(T + E) ÷ C = SUCCESS

Let me explain..

T = Time

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

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

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

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

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

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

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

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

Has this been a price worth paying for convenience??

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

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

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

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



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

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



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

Why is this??

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

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

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


E = Effort

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

Really. I give up.

Really. I give up.

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


C = Consistency

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

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

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

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

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

This is not what most people want to hear.

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

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

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

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

ONE Thing to Transform Your Day & Your Life


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

Working on my business

Looking at all my projects I was yet to finish

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

I was just staring at a blank page

Ever felt like that?

The thing is

Today I work less hours than a few years back

But I get MORE done!

Stay with me here > >

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

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

without saying NO

I’d reached a state of OVERWHELM

where I couldn’t FOCUS on any one thing

Being overwhelmed is kind of a mix between excitement and terror

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

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

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

…and let’s face it

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

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

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

those changes must be supported and improved by a lifestyle switch

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

To do this, it’s simple

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

I had about 20 projects to finish

I was overwhelmed and getting nothing done

So I just made a list of each project

And then crossed out the ones that were NOT essential

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

Nice, for sure - but not ESSENTIAL

Then, I picked out the MOST important projects

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

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

IS this good enough?

Can we stop here?

Hell no!

Can you do 5 things at once?

It’s only one, right?

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


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

What will that be for you?

Suddenly, things became crystal clear for me

And I knocked out that one thing until it was done

Once it’s done?

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

then bit by bit you build momentum

see progress

feel clarity and relaxation

instead of confusion and stress

And you shall smash your fitness goals!

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

Schedule a call with me and my team

We’ll talk you through a strategy session:

> set some goals with you

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

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

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

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

^ we focus heavily on athletic-type training and strength

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

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

Sound fair enough?

Apply here:

Let’s get that ONE thing started for you

Speak soon

Anthony Shaw

Head Coach Raw Strength Gym, Warrington

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


PART THREE: How to Create a Warrior Mindset


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


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


Creating Mental Space


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


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


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


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


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


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


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


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


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


Here are a few examples:

Positive Action

Negative Action

Make it easier to take the positive action

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



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



Reg Park proved the 5x5 program works!


Emotional Triggers


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


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


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


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


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


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


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


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


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


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


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


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


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


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


Put simply:


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


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



Don’t Call it a Diet


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


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


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


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


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


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


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


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


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


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


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




Anthony Shaw


Performance Director

Raw Strength Gym, Birchwood Park, Warrington