Posts tagged team tone
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!


...so 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



Ant



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: https://anthonyshaw2.typeform.com/to/uhdv3M



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: https://anthonyshaw2.typeform.com/to/uhdv3M



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: https://anthonyshaw2.typeform.com/to/uhdv3M











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:

https://anthonyshaw2.typeform.com/to/TLV6Xh

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

Ant 


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: https://anthonyshaw2.typeform.com/to/TLV6Xh



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....

....you'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...

...you 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

Unhealthy

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: http://rawstrength.co.uk/rise

Rise Above

Ant 


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: http://rawstrength.co.uk/rise



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

Anyway

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

Ant 

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.

So…

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?

Simple.

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

Ant 

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: http://rawstrength.co.uk/rise



How to Live & Breathe Your Goals

There is no avoiding war; it can only be postponed to the advantage of others.

 - Niccolo Machiavelli

Your goals define exactly what you want to achieve, where you want to go, who you want to meet and how you want to look.

More specifically, your goals define the milestones that you MUST reach (or think you must reach, not quite the same thing!) to complete your personal journey.

I’m not going to patronise you and tell you what your goals should be, or how you need to set them, only you can know the specifics. Just know this:

YOU MUST HAVE A GOAL. IT WILL GIVE YOU DIRECTION AND A CLARITY OF PURPOSE

No, today I’m going to explain how you can’t just write a goal down and expect it to happen, you must live and breathe your goals each and every day.

STEP ONE: Love your goal

This is what Napoleon Hill calls, ‘a burning desire’. You absolutely must love what you do with a passion, if you don’t then each day you will waste time or half-arse tasks that would help you nail your goal…if only you could work harder! Here’s the first tip: if you don’t love your goal, you won’t achieve it.

How do you know if you love your goal? Well, think of your goal right now and run it past the checklist below:

  • Do you wake up excited about your day and the progress you can make towards your goal?

  • Do you take action every few hours on your goal, or at the very least…every day?

  • Is your goal at the forefront of your thoughts throughout the day?

  • Are you proud of yourself for pursuing this goal?

You need to be able to answer yes to all of these points. If you answer no, don’t waste your time. Find a goal that fills you with passion and a burning desire to achieve it!

STEP TWO: Think Long Term, Act Short Term

You must treat your goal like a war. There must be a huge need for you to achieve your goal; whether that’s an emotional, physical, financial or other need…there should be a painful gap in your life that you simply MUST fill.

This need must force you out of your comfort zone and into attack mode. But you must understand that this is a long term commitment – a war - you may have to fight in the morning, but the war is going to last for the next decade or LONGER.

For example; I HATE working for other people. I don’t know why, I just can’t face commuting to a job I don’t like – even if the people I work with are great and the customers are lovely - for me it just ain’t worth it. So the need in my life is emotional, and it is this:

I need enjoyable and rewarding work whilst being fully in control

So I started my own business and ‘filled the gap’.

Now, talk about a long-term strategy, starting a business is the ultimate long term goal! You’re unlikely to build a Fortune 500 company in 6 weeks, it’s gonna be more like 6 years – But if you can’t stay committed to your goal for 6 seconds, what do you think you’ll get from your efforts?

Think long term. Get used to the idea that worthwhile achievements take time. Start to visualise yourself in 5 years time. What do you want to have? Who do you want to be? ….and remember to refer to step one: Love your goal.

Then get started right now by taking the first step.

Don’t plan, don’t overthink, set the course and ACT NOW.

Take committed and consistent daily action towards a long term goal.

Rise Above

Ant 

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: http://rawstrength.co.uk/rise


Work Hard, Stay Humble and FEEL the Benefits...

Adding 20kg to your best lift or adding 3kg of muscle in less than 8 weeks is impressive right? For beginners and people returning to training after a long break it’s the norm. But does this happen because their weak, out of shape muscles are getting a brand new stimulus…or is there more to it?

Do you believe your body is capable of size and strength gains? Or do you believe it takes a lot of work to achieve any gains? Contrary to popular ‘positive attitude’ beliefs, classic research from Mueller & Dweck (1998) proved that a good work ethic is much more valuable than a belief in any genetic gifts you may have!

Mueller & Dweck gave two groups of children a relatively easy test of a few non-verbal puzzles. After the tests the children were given their scores with a single line of praise. Half of the children were praised for their intelligence; ‘You must be smart at this’, whilst the other half were praised for their effort; ‘You must have worked really hard’.

What they found next was incredible…

The children praised for intelligence were found to care more about performance rather than actually learning anything. After they failed they displayed less task persistence, less task enjoyment and subsequent worse task performance than children praised for effort.

What can we learn from this? Work hard and results will come, when things get tough, and you aren’t performing how you expected – work harder!

There is a certain pride (or arrogance…) about being an advanced lifter or athlete. Using this research then, advanced lifters focused on their performance rather than their work ethic may begin to blame their lack of results on anything and everything but they might just need to work harder!

And here’s a load more things that beginners typically do to get quick gains:

  • Train using simple, progressive programs

  • Stay on the same program until they’ve ‘earned their badges’ AKA hit simple goals. Often something like bodyweight squat x 10 reps, 1-5 pull-ups, 40 press-ups etc.

  • They’re excited and motivated to make progress, but they realise that because they’re beginners, it’s gonna be a long, hard road to achieve their goals…..so they don’t change their program every 2 weeks!

Progress usually grinds to a halt when beginners decide they are intermediate and begin to add in complicated, less effective exercises at the expense of the basics. Yes you may have ‘earned the right’ to do depth jumps and power cleans, but if you drop squats and deadlifts to do so you aren't gonna progress at all!

So how do you know if you’re an advanced lifter and if you need special, complicated training programs?

1. You are the strongest person you know (but see number 2)

2. You have lots of strong friends

3. You work hard in the gym, train often AND your progress is relatively slow BUT you are still the strongest person around

4. You can eat modest medieval banquets all by yourself

Training is hard and progress does take a long time. If it didn’t there would be a lot of strong people strutting around everywhere. But if you honestly review yourself, your performance and your work ethic, are you nearer the start or the end of the long road of your training journey?

If nearer the start, you will get a lot out of working hard on a simple program. Yep, it ain’t sexy advice, but do you want to be strong, fit and healthy or not?

Act like a beginner again, you may just get the best gains you’ve had all year.

Rise Above

Ant 


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: http://rawstrength.co.uk/rise


References:

Mueller, C.M., Dweck, C.S. (1998). Praise for Intelligence Can Undermine Children’s Motivation and Performance. Journal of Personality and Social Psychology, 75, 1, 33-52.


How Can I Smash my Personal Records?

If you are having a hard time getting results with your physical performance, body shape or mental strength, here are a few quick tips to help you smash some records:

1. Use a 90 day countdown

Buy a whiteboard, write your goal in big letters at the top, and put today’s date next to it, then at the bottom write the date 90 days later.

Now make a tally of all the days in-between these dates, you can use pen marks, crosses, boxes or smiley faces, as long as you can mark off each of the 90 days to countdown to your goal.

Put the board somewhere visible, now you are going to reinforce your goal every time you see the whiteboard, and marking off each day in turn makes you feel closer to it and improves motivation for 3 months of goal smashing training time!

(side note: I love whiteboards for goals! Get as many as possible and put them everywhere. If your goal is in front of your face 24/7 it keeps your focus on it)

2. Be consistent

Aim to do something regularly and consistently for a long period of time. Obviously this links in with the 90 day countdown, but sometimes people will find it easy to do several random things for 90 days and get nowhere!

Pick one goal, one training method, one job application, one savings goal or anything you like and try to make small, regular improvements for 3, 6 or even 12 months. If you could add 0.5kg to your max bench press every week of the year doing a progressive workout program that would be 26kg of extra weight lifted!

You won’t be able to progress that much by just messing around and program hopping. Consistent effort and never missing a workout on a simple program is always better than missing a session now and then with a complicated and ‘scientific’ program. Same goes for restrictive, fad diets - maybe they would work, but a better diet is a healthy, consistent one you will do FOR THE REST OF YOUR LIFE.

Evaluate your progress and use these two simple methods to smash some records in the gym, in the mirror and in your life

Rise Above

Ant 

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: http://rawstrength.co.uk/rise


1 TIP to stop wasting time

Here is an interesting concept that I picked up after reading Tim Ferris’s book ‘The Four Hour Work Week’

Tim held himself and others he consulted in business accountable for their success by frequently asking at set times throughout the day:

‘Am I being as effective as possible with my time, or am I just inventing things to do to avoid the important?’

“AM I BEING EFFECTIVE?”

With this simple sentence Ferris discovered that productivity increased so much that he and his clients could do more work in 2-3 hours than most people with typical 9-5 jobs can produce IN A WEEK! This is because natural human behaviour is shifted towards procrastination, the infamous art of being busy without being effective.

Have you ever wondered why when you need to go to the gym, or do sprints, or do your final piece of a project your brain magically finds other things to do? 

It’s like YOU think, “well I really need to finish writing my report or I’ll be in trouble.”

But your BRAIN thinks, “yes but have you seen those videos of cucumbers scaring cats?!”

You then find yourself on youtube. Not writing that report.

This is exactly the same as your training. You know what you need to do to achieve your goals, you do! Want to bench 100kg? Want to deadlift 200kg? Then next time you’re in the gym ask yourself the following question;

“Am I being effective? Or doing useless stuff?”

So the next time you find yourself ‘running the rack’ doing the classic 20 mins of rower/cycle/treadmill, keep yourself on track by asking the above question.

Make sure all of your training has a purpose and is progressive towards your goals and you will soon achieve more in the next 6 months than most people do in 2 years.

Rise Above

Ant 

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: http://rawstrength.co.uk/rise



The 5 Greatest Training Secrets

This is what you absolutely MUST be doing each and every time you train to become the strongest version of yourself.

You might not like these rules but LIVE by them, really try to be consistent each week, and you will achieve all of your goals. FAST.

1)Lift Heavy – The foundation of all fitness is strength. Get stronger using basic and heavy exercises and you have a great foundation to transfer into muscle gains, running, mobility or whatever your goal requires. Bottom line = lift heavy and often.

2) Do what you don’t like doing – Take a good look at yourself. Do you only train what you enjoy doing, e.g. curls? Cos that’s a BAD idea. It’s probable that whatever you like the most in the gym is what you are best at. Get into the habit of forcing yourself to train or work on whatever you don’t like doing, whether its heavy leg work or just stretching out your shoulders, if you don’t like doing it you probably suck at it! 

3) Never miss a workout – Because there’s no such thing as ‘maintaining’ your health. Ask yourself the daily question, did I become better today? I know that some days you can’t be bothered to go to the gym, or you may be injured, or tired or whatever. The reality is this: The Universe Doesn’t Give a Shit. You can either achieve your goals, or make up excuses as to why you failed. Get in the gym, even if it’s just flexibility work or recovery exercises so you can answer the daily question with, “YES! I became better today”.

4) Always have a goal – Think of this as your map. If you don’t have one, you’re gonna get lost. Set a goal for yourself and your training, e.g. I’m going to be a more positive person this year and I’m going to deadlift twice my bodyweight. Then split these goals into smaller steps and get to work! Goals help you stay focused.

5) Surround yourself with positive influence – Consistency is hard. Life get’s in the way and often just getting through the day is a challenge, let alone training and focusing on your goals. So make sure you have a strong and positive support system. Get a training partner with similar goals so you can compete and push each other to improve, listen to music you like, hang around with positive and helpful people, hang motivating pictures up in your home/on the fridge/in the gym. There are a million ways to stay motivated. Are you using any?!

Stick to these rules like glue and you WILL become a stronger person, and improve your overall quality of life.

Rise Above

Ant 

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: http://rawstrength.co.uk/rise