Posts in Fitness
Why do haters hate?

...and can we learn to love criticism?


"hey"


I looked up from my lunch.


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


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


* * *


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


People feel an innate NEED to comment on your life


Especially when you're trying to eat clean


Suddenly you become a fitness FREAK!


This is unacceptable in other areas of life


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


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


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


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


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


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


You absolute FREAKS! I can't believe it, just watch the TV like me."


....you'd have an encyclopedia to the head....


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


WHAT PEOPLE THINK OF YOU IS NONE OF YOUR BUSINESS


PEOPLE HATE BECAUSE YOUR POSITIVE ACTION HIGHLIGHTS A DEFICIENCY IN THEIR LIFE


PEOPLE HATE YOUR SUCCESS BECAUSE THEY HAVE TRIED AND FAILED


HATE AND CRITICISM TURNS INTO ADMIRATION (THEY WILL ASK YOU FOR HELP SOON!)


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


Short answer?


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


Rise Above


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

Xmas Fitness Survival Guide

Worst part of Christmas? Bad food everywhere!


Best part of Christmas? Bad food everywhere!


If you have kids, this is even harder to deal with


Snacks, sweets, tubs of chocolates, cakes & the list goes on.


As much fun as it is, there's a big problem


You could end up waking up Jan 1st fatter than ever


Low motivation, caught up in the 'New Year New You' bullshit


And fall prey to some special discounted gym offer in Jan (just wait, the waterfall of shite offers is coming 🤣)


Truth is, hard work and discipline are the only ways to get in shape


So you may as well start now BUT learn to live a fun life at the same time


Most of the people around you will totally shut down for Christmas


Actually, they are probably on the mince pies already and counting down the days until they're off work


Then they'll go all 'Warrior Monk' on Jan 1st: no beer, no carbs, no mercy!!


...and they'll last about 10 days before going back to their old ways


Most people make getting in shape HARDER than it needs to be


Just live a balanced, disciplined life now and you can be in shape, and eat Christmas pudding at the same time.


Believe me, I've dieted through xmas before and there's nothing worse than being the boring person eating turkey and veggies ONLY and sipping on water.


My family thought I was an arsehole. And I was really grumpy!


Much better to plan a bit of fun AND achieve your goals.


So how could we all eat a little better around Christmas?


1. Set an alcohol limit


Alcohol contains calories. If you don't control your drinking then December will be an excess calorie month PURELY on alcohol alone.


If you normally have 1-2 drinks in the week, could you limit that because you'll be drinking more on the weekends?


Could you go alcohol free completely? You'd be surprised at how many people equate socialising with the need for a drink. You don't need to drink.


2. Stick to a weekly food shop day


99% of takeaways, meals out, sandwiches bought on the go and any other convenience food are: a) not very healthy; b) high in calories; c) easily avoidable when healthy & convenient foods are in the house.


In other words, if you don't have any food in your house you're more likely to eat crap.


Stick to your weekly food shop but be aware you'll have less time to cook over the busy xmas period. So get less of the recipe ingredients that require cooking time, and more of the lazy but fairly healthy stuff. Cans of tuna, eggs, microwave rice, microwave veggies, soups, fruit, wraps, low calorie jelly etc.


3. Cook a homemade version of junk food with your kids


If your family wants to eat junk food over Christmas, it's not a great idea to stop them. But you could manipulate them into eating what you want 😈


Bunless burgers, meat based pizza, protein brownies - it'll taste the same to them but be better for you


4. Limit your calories on event weeks


If you have a big Christmas party coming up, eat a little less each day in the preceding days and 'save up' calories for the event. This is not a way to build a healthy relationship with food by the way. It's pretty bad actually. But if you were going to drink 10 pints and have a kebab anyway....at least this limits the damage.


5. Keep going to the gym


You won't want to eat crap if you're training hard. Even a tough 30 min workout twice per week will keep you mentally sharp. That 'edge' will motivate you to stay disciplined with the eating AND having fatigued, sore muscles makes Christmas food that bit more enjoyable.


6. Stick to a good, balanced eating plan


Eating what you would normally eat is key over Christmas. Those sneaky mince pies and big meals out probably won't have a big effect if you're eating well and still training.


The problem comes when people make excuses and give up the ENTIRE diet for xmas, then come back in Jan 8-10lbs heavier, feeling sluggish and depressed and then try to give up alcohol, cheese and bread in the same month. Good luck!


Be smart this Christmas and stick to your goals


You won't need a new body in the New Year because you won't have gone off track


You can enjoy Christmas AND stay in shape


Then when Jan 1st rolls around, simply sit back and watch all the fools trying to burn off Christmas.


This year - do it differently


It's not a big deal, you can easily do it, and the results will surprise you


Rise Above


Ant


Anthony Shaw


Head Coach

Raw Strength Gym, Warrington


PS - want our help to get started?


Get more info on our 6 week introductory program here: http://rawstrength.co.uk/rise/















Stressed & Sleeping Poorly? You’re not alone

I believe there's an epidemic sneaking up on us...



I see hundreds of people each year walk into my gym (not bullshit marketing hype here, I actually do as a head coach of a decent sized gym)...



....and it's time to talk straight.



YOU are struggling.



Stop hiding it.



Stop ignoring it.



You have no identity or life of your own.



What's scarier than that?



How about the fact that MOST people I talk to are in the same boat!



Struggling day-to-day with stress anxiety and even depression.



Feel that there is no good reason to get out of bed. Ever.



Sleepwalking through a typical day, then a normal week, boring months blend into years. Years. More years. Decades.



Have lost touch with friends and have NO social life.



Self-medicate for stress with frequent, sometimes daily, wine or beer.



Sleep 6 hours or less every night REGARDLESS of the risks.



If this sounds like you PLEASE reach out and ask for help



You deserve to be a human!



You must have control of the direction in your life because it's yours.



Circumstances and other people may have taken their toll on your life, but you literally have nothing better to do with your life than sort it out.



If not, the quality and LENGTH of your life will be shit and short.



Feeling good every day WON'T happen, this is real life here.



But wouldn't you prefer 1 shit day, 2 ok days and 4 great days every week?



If right now you are 7/7 shit days, I have no idea what's stopping you emailing me and asking for help (anthony@rawstrength.co.uk)



We can set up a free 6 week trial for you to get some direction and focus.



Our team is focused on over 35s who don't sleep well, drink too much, suffer from stress, have a poor social life.



We instill discipline, structure, focus and a brilliant team atmosphere using training and nutrition.



You will experience what the best version of you feels like.



We simply get you started on the right path with a 6 week trial.



It is FREE, but does require a deposit of £149, refunded at the end (to make sure you are committed)



If our training program doesn't work for you - GOOD



Any positive action taken with good intent will help your life improve.



What's the risk of trying our RISE program and seeing how it could benefit you?



Or the REAL question - what's the risk of having another day where you do nothing?



Take action, we are here waiting to take new members into our team.



Click here to book your trial: http://www.rawstrength.uk/rise-6-week-trial



Rise Above



Ant 



Anthony Shaw Head Coach



Raw Strength Gym, Warrington

PS - if you want help, we have 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://www.rawstrength.uk/rise-6-week-trial



Why I hate shiny abs and super six packs...

You can't change when you think your problems are unique.

 

Let me explain this in 30 secs…

 

Imagine any film or TV scene where someone goes to an AA meeting (alcoholics anonymous) for the FIRST time.

 

Everyone’s sat in a circle, and they introduce themselves by saying:

 

“Hi, my name is Ricardo and I’m an Alcoholic”

 

And everyone else says…

 

“Hi Ricardo!” 

 

This is a PIVOTAL moment in an addicts life.

 

They are ACCEPTING that they have a problem.

 

OWNING that they are responsible for it.

 

And IDENTIFYING with a group of people who have the SAME problems.

 

This got me thinking about YOU and your problems, would you answer YES to one or more of the following?

 

> Are you sleeping less than 7 hours a night?

> Are you constantly stressed at work?

> Are you drinking alcohol most evenings to manage stress?

> Do you doubt you could look and feel better?

> When you do join a gym, are you skipping sessions with numerous excuses (ill, stuck in traffic, back ache etc.)?

> On a regular basis, do you eat junk food as a reward for a hard day or stressful week?

> Do you put your own wellbeing last after the kids, partner, dog etc.?

 

Well, not to sound cheesy here, but you aren’t alone.

 

I struggle with most of the above.

 

I know most of the RSG members do too.

 

But you won’t see this on other gyms marketing pieces.

 

You are only shown the glitter and gold, the shining examples of six packs and shiny biceps.

 

I am bloody tired of fake marketing, are you?

 

Why can’t we all admit that we neglect our health and eat crap from time to time, stay up late and get stressed at work?

 

We are all in the same boat with modern life.

 

Modern life is stressful - the stress then leads us to an unhealthy lifestyle.

 

But at RSG we have started to build processes that improve your sleep, reduce stress, improve your mindset and you do it with a load of people just like you.

 

But I don’t want you to join my gym today, that’s not my point.

 

My point is this…..

 

TODAY - Open your eyes, realise that you could simply be doing a lot better than you currently are.

 

...your problems are not unique to you, we all struggle with them.

 

...life doesn’t get in the way, you are letting it get in the way.

 

So today, don’t listen to the radio on the drive home. 

 

Be in silence and HAVE THAT PIVOTAL MOMENT.

 

SAY TO YOURSELF:

 

“Hi, I’m [your name here] and I’m not taking responsibility for my own health”

 

If you lose your health, you lose everything you’ve ever worked for. You simply can’t enjoy life.

 

So ACCEPT that you have a problem.

 

OWN that you are responsible for it.

 

And IDENTIFY with a group of people who have the SAME problems.

 

Rise Above

 

Ant 

 

Anthony Shaw

 

Head Coach

 

Raw Strength Gym, Warrington

PS - if you want help, we have a 6 week trial for £149.

 

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.

 

After the 6 weeks your money is returned or discounted off a long-term program with us. 

 

Email me at anthony@rawstrength.co.uk and let me know if you want more info.

2 must haves for health, strength and clarity...

Today I'm aiming to describe what I believe are the TWO ‘must-haves’ when it comes to a fitness program. Meaning that without these bases covered, you’ll find it easy to quit. Self-deception will be rife each day. You’ll go weeks without training then suddenly feel guilty. 

 

Sound familiar?

 

Let’s jump in:

 

1) STRUCTURE

 

If your workout is scheduled with your coach or training partner at 6pm on a Thursday, you will stop whatever you’re doing at that time and go to the gym to start training. Compare that to a ‘wishy-washy’ scheduling method of “ooh, I’ll try to go to the gym 3x this week."

 

What’s worse than not going to the gym? Staying at work for 1-2 extra hours and getting home even more stressed, even less motivated. You won’t be present for your family in that state of mind. Your family deserves you to be at your best. Somewhat counterintuitively then: Finishing work on time and going to the gym when you are supposed to be there actually gives you MORE time with your family. More time to chill out. Better work:life balance. You will feel proud of yourself. That leads to a few other improvements in your life as I’m sure you can imagine. 

 

Get your schedule sorted. Get some accountability with a coach or training partner that expects you to be where you said you’d be. 

 

This is a game changer. But it’s quite simple, right?

 

2) A PRACTICAL DIET

 

Ever tried a diet that when you look back, seems silly? I have. The warrior diet (2 meals a day. Starving hungry). Keto diet (very difficult to do when travelling without taking ten buckets of double cream with you). Corned beef and tuna diet (dry!). 

 

Now, these are not necessarily silly diets. In many cases they are scientifically verified to work well for fat loss (apart from the corned beef/tuna thing…).

 

But they were silly FOR ME.

 

If you try to stick to a diet that does not work in a practical sense within your day to day life. It will not stick longer than 2 weeks. You’re smarter than you think. You’ll see the futility of your efforts and the short term nature of the nutrition plan, then quit. To be honest I think that’s fair enough. Don’t beat yourself up about it. You’ve proven that method did not work. Now go and find a plan that does work.

 

Ignore plans that work for other people, they have different time commitments, fitness levels, taste buds, body fat percentage, ability to cook and on and on. There are a ridiculous amount of variables. Don’t go there. 

 

So, onto the real question, how do you find a plan that will make you healthier? And how will you know that you will stick to it?

 

Again, we must look back to the schedule - the ‘to-do’ list. What are you going to eat today? How big will the portion be? What time are you going to eat it?

 

Slowly, over a period of MONTHS (not days) start to reduce your portion sizes. 

 

You can then eat whatever you like, providing you put it into the plan and are conscious of your behaviour. You already know that lettuce is healthier than pizza, I’m not here to insult your intelligence, but I am here to remind you that tracking your calories (how much you are eating) is the defining factor of success when it comes to a healthy diet (measured by fat loss and muscle gain).

 

If you try to stick to an impractical diet, you won’t find it practical! You WILL eat too much. If you eat too much you won’t lose weight. 

 

Stop thinking of diet ‘plans’ because that leads to failure, confusion and quitting. Start to be critical. Rip plans apart. Put them back together again in a way that suits you. Think: “will that work for me?” Decide: "That won’t work when I travel to London once a fortnight etc. so I won’t waste my time trying it.” Come up with solutions: “Instead of me having 3 meals and 2 snacks like that plan says, could I combine the snacks and just have 4 meals - two before 1pm, two after 1pm? Hmm, yes that may work. Let’s try it for a week and see.”

 

Structure & a practical diet. 

 

That’s how you’re going to go for a long term healthy lifestyle.

 

Ignore these principles and you’ll really struggle. Perhaps you already are.

 

Hope this helps!

 

Rise above

 

Ant 

 

Anthony Shaw

 

Head Coach

Raw Strength Gym, Warrington

 

PS - We are currently running 6 week trials, for free.

 

My team and I can help get you started on a coached program, within a group of people just like you (similar age and fitness level), in our private gym with no egos or meatheads. Just focused training, simple nutrition, and tracked results. 

 

Book a consultation with me using this link:

 

https://rsg6weekorientation.as.me/FREE6WeekTrial

 

We’ll spend 30 mins going through your motivation/pain, your vision for the future, and see how our programs can improve your life.

 

 

See your truth to get healthier

Are you looking for a way to feel fitter, to feel like yourself again?

 

To get that confidence and energy back?

 

Perhaps you’ve let things slip over the last 6-18 months, maybe longer, and you want to step in and take control again?

 

Over the past few weeks I’ve been in consultations with lots of people wanting to start a 6 week trial with us.

 

There are a few common themes I’ve noticed from these conversations. Common lines of thinking and motivation which come up with almost every person, which, if you take the time to see them in your own life, will greatly improve your ability to lose weight, make profound improvements to your health and to feel a bit better about your life.

 

The reason it’s important to be aware of these common themes is simple. Awareness breeds action. If you are unaware you have a problem, you will not be motivated to change.

 

The first step then, is an honest evaluation of where you are right now. No lying to yourself, no excuses, just decide: are you where you want to be in life or not?

 

I’ll first state these themes as EXCUSES, as statements that disguise the fact that you’re in mental pain. These excuses are more likely to occur when you can’t find nice clothes that fit you in the shops, or when you look at your naked body in the mirror after a shower and you feel slightly ashamed. These are fleeting moments that are very easy, dangerously easy, to rationalise and overlook.

 

Take, for example, a common problem for many of us during the summer months: feeling embarrassed to take our clothes off on the beach. 

 

If  you make an honest appraisal of the problem, i.e. accept that you are embarrassed. Then you will feel pain. Good. Pain is necessary to motivate change, in fact I believe pain could be the ONLY thing necessary to make a change.

 

But if one feels embarrassed on the beach, notices the pain but IGNORES the problem by ploughing down a litre of sangria, 5 gin & tonics throughout the afternoon and then dances the night away (behaviour which is acceptable on holiday, so won’t be challenged by those around you). Well then, you’ll have succeeded in avoiding the problem for another few days, weeks, months, or in some cases, years and years. This is why you may wake up one day, find yourself overweight and feel like ‘the weight just crept up on me’.

 

When the pain becomes unavoidable, people reach out for help. Please don’t wait until you feel depressed and like nothing works for you, don’t try diets and training plans that have not been proven. Wake up, look at the pain within your life, and stop it today. Because you can. And much quicker than you think.

 

So this process may be painful, but stick with it, be honest, and start your journey to a better looking body, a healthier body, and a free, happy mind.

 

Here we go, time to self-appraise and find some pain. Do any of these statements/excuses sound like you? Have you said or thought any of these things this week? Last week? This year?

 

1) “I’ve had no time to get in shape because my work is too busy/family commitments/travel for work all the time”

 

2) “Shall we have a glass of wine tonight?” (night after night after night)

 

3) “I need to get fitter before I can start back at the gym”

 

4) “I don’t eat much but I can’t seem to lose the weight, nothing works for me” (has a full fat latte and sandwich from costa most days, drinks on weekends, eats out at least once a week)

 

5) “These clothes used to fit, I’m sure I’ll get back into them one day”

 

6) “I hate going to the gym, it’s so boring” (joins the cheapest gym possible, trains alone, with no plan, with no goals)

 

These statements come up time and time again, I’ve obviously worded them as unconscious statements - sometimes called habits - so that you can understand them. But even now as you read through, it’s important to have an open mind and be honest, part of your brain will resist this process. Your brain is designed to keep you away from all types of pain.

 

But through pain you will forge your ideal life. 

 

Now, to compare each statement with the truth below. What I am doing here is finding a solution to the problem, so it can’t be ignored, only fixed. 

 

1) “I’ve had no time to get in shape because my work is too busy/family commitments/travel for work”

 

Other people busier than you get in shape. Olympians have family commitments. Pro-athletes travel the world constantly. You only need 3 hours a week. You are worth the time. 

 

2) “Shall we have a glass of wine tonight?” (night after night after night)

 

Managing stress is essential in the modern world. Wake up 10 minutes earlier, breathe deeply, do some yoga. End the day in a relaxing, similar way. Read some philosophy, see trivial work politics for what it is. You do not need wine, you do need to be relaxed to be happy. 

 

3) “I need to get fitter before I can start back at the gym”

 

A common misconception, but how do you get fit without training? Catch-22! Go to a gym that tailors the program to your fitness level, get coaching and advice, but above all - get started. 

 

4) “I don’t eat much but I can’t seem to lose the weight, nothing works for me” (has a full fat latte and sandwich from costa most days, drinks on weekends, eats out at least once a week)

 

Classic unconscious eating habits. Track your calories for a few days, especially weekends. The results will surprise you. Eat a little less, go for low calorie options. Sorted. 

 

5) “These clothes used to fit, I’m sure I’ll get back into them one day”

 

If they used to fit, you have got bigger. If ignoring the problem last year made you bigger, what makes you think ignoring it again will have a different result? Wake-up, start a disciplined training and nutrition program. By the way, disciplined doesn’t mean hard or boring, it means doing what you need to do most of the time (6 out of 7 days would be a good start).

 

6) “I hate going to the gym, it’s so boring” (joins the cheapest gym possible, trains alone, with no plan, with no goals)

 

You are worth the investment in a fun training program. Get a coach. A coach will push you and plan your training so you get results. All our programs at RSG, for example, are based on sports science. Effective, proven training. A team of training partners will make your training fun. Join a team.  

 

Hopefully one or more of these points hit home for you today. Make an honest appraisal of your mindset, catch those excuses when you think or say them. And look for solutions.

 

Countless people have overcome the very same problems that you now have. 

 

If your problem is anything to do with fitness, joint pain, nutrition, motivation - wake up and see that your current actions are not helping. 

 

Then email me, ask for help, that’s why I do my job, that’s why I’m sending this out today.

 

We are currently running 6 week trials, for free.

 

My team and I can help get you started on a coached program, within a group of people just like you (similar age and fitness level), in our private gym with no egos or meatheads. Just focused training, simple nutrition, and tracked results. 

 

Book a consultation with me using this link:

 

https://rsg6weekorientation.as.me/FREE6WeekTrial

 

We’ll spend 30 mins going through your motivation/pain, your vision for the future, and see how our programs can improve your life.

 

Rise above 

 

Ant 

 

Anthony Shaw

 

Head Coach

Raw Strength Gym, Warrington

 

PS - Remember - join our FREE Facebook group for daily motivation and advice: https://www.facebook.com/groups/thefitlifecommunity/

 

ESSENTIAL success traits of FIT people

This bank holiday you’ve probably sat down with friends and had some time to THINK

Thinking about your life, friends, body shape, happiness etc.

So let’s create some positive actions to FIRE YOU UP for the week!

Are you happy with your fitness level?

Now that the vests, shorts and skirts are coming out in the sun, many people are feeling self conscious about the way they look.

But WHY do so few of us have six pack abs, strong arms, or superb legs?

WHY do most of us get home from work, at least once a week, feeling sad and tired?

Why do these feelings make skipping the gym and reaching for wine and pizza so easy?

NOT TRAINING AND EATING JUNK FOOD IS BAD - of course.

WE WOULD RATHER BE LEANER, FITTER AND STRONGER - who wouldn’t.

So why is it so damn hard to stick to a healthy diet?

Well, if you’ll allow me to share my experience, both as a coach AND as someone who struggles to diet, then perhaps we could cover a few points that may help you get leaner, feel happier, and be able to stick to a damn healthy lifestyle for once!

In my experience if you are HAPPY, and SLEEPING well, and REGULARLY active - you will more than likely have a good looking body.

1) Are you sleeping 7 hours or more per night?

7 hours is a minimum.

Sleep well and you’ll wake up in a better mood, which makes it easier to make good food choices.

A good night’s sleep reduces the likelihood of you getting home after work and feeling tired, and actually makes it MORE likely that you’ll have the emotional energy reserves to hit the gym and make a healthy tea.

2) Are you being positive in your thinking?

It is very easy to drown in other people’s negative thinking.

Just 5 years ago I was running the gym in the evenings, working at a bank 9-5, and surrounded by negative people.

I would NEVER share my goals with those energy vampires

I would ALWAYS go for a walk on my lunch and listen to positive podcasts and audiobooks

I had a folder of positive photos on my iPod to inspire me (new car, bigger gym, full time coaching job etc.) and I would visualise achieving all my goals every lunch break at the bank

A positive mindset helps you see solutions to your problems, think ‘what are a few new ways I CAN do this?’ rather than ‘I can’t do this’.

Everyone thinks negative - be the exception

You’ll probably be able to find a gym nearer home, or take your gym clothes to work, or find a training partner or one of MILLIONS of simple solutions that will change your attitude to working out regularly.

3) ….last one for today…   Are you being active every day?

Now you’re sleeping 7 hours or more, being super positive every day, the next thing to implement as a LIFELONG fitness habit is daily activity.

In my opinion, 20 mins walking is the minimum you must do to remain active every day.

Throw in a few stretches and you’ve got most bases covered

Now and then maybe run rather than walk

Then add in resistance training/weight lifting 2x per week at a minimum

Do all that, and trust me, you’ll have a healthier body IMMEDIATELY.

- - - - - - -

The hard part of all this is TIME - and I don't mean fitting it all in - you either do it or you don't.

What I mean is, you might not see any visible change in your belly fat for the first 1-2 weeks of doing all this.

DESPITE sleeping & eating better, feeling more positive and being really active - this shit takes times

So DO NOT have any expectations, just trust your gut instinct that doing all this is better than not doing it.

Fast forward 12 months of sleeping, training and eating good - and you’ll have a great looking body.

So be happy NOW, be confident NOW - you don’t need a result to give you that, hold that attitude on your shoulder as you walk about every single day.

You make your own luck in this life

Work hard, be in this for the rest of your life - because that’s all the time you have 😃

You will smash every damn goal you ever had out of the park and you won’t recognise yourself in 3 months time.

I guarantee it

Rise above

Ant

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - we are running a brand new 6 week trial of our RISE program (stands for ‘Realise Your Inner Strength Every Day’)

It requires a deposit of £199 to take part - mainly so we know you are committed

We want to work with people over 6-12 months, so only take part if you’re in this for the long haul

Sessions are coached, in our private gym, either 6am mon/weds/fri, or every weekday evening

We cater for beginners all the way up to extremely advanced people, it doesn’t matter.

You do not need to be fit before you start - you can carry an injury too and we work around it

We focus on building your discipline, giving you a weekly structure to eat and train with, a team of training partners to support you - and an immense social environment to keep you motivated.

You can train 3-4x per week on this trial, and you get FULL access to our nutrition programs, which are designed for anyone to just plug into their life.

Interested?

HIT REPLY -  let me know you’re thinking of it - and I will send an information pack right back with all the details.

- A -

RSG fitness TIPs of the week

What’s up team, hope you’re having a wonderful sunny Friday.

 

We are getting a taste of summer now, it’ll soon be tops off time.

 

Are you happy with your body?

 

Getting stronger, fitter and healthier means you’ll have a leaner body - these things go hand in hand.

 

SO here are the top tips we’ve sent out this week in a nice easy summary 😃

 

Have a read - go and DO!

 

- - - - - - -

 

1) THE PILLARS OF LIFE - AKA “How to fix the CAUSE of fat gain, bad moods and tiredness"

 

> eat to a calorie target

 

> be positive

 

> sleep well

 

> meditate (breathe and be quiet) every day

 

- - - - - - -

 

2) A MORNING RITUAL

 

A good morning routine will cover all the pillars of life (food, mindset, sleep and stress)

 

Some days you may miss, that’s OK. Just get back on track the next day.

 

Let’s do this - answer the questions in your notes and you’ll have a solid morning routine.

 

A) What time will you go to bed?

 

B) What time will you get up? Set your alarm now.

 

C) What will you have for breakfast? Go and buy the foods today.

 

D) How will you meditate? Headspace app, youtube, sitting and breathing etc. Choose a method now. 

 

E) What will be your calorie target to stick to? Use an online calculator or go to our FB group (https://www.facebook.com/groups/thefitlifecommunity/)

 

F) What will be one positive thing you will focus on all day long? Pick someone you love, or a big goal, or something to look forward to, or some self-talk.

 

- - - - - - -

 

3) DON’T DO FITNESS - LIVE IT!

 

Don’t try and “do” fitness for a little bit.

 

Make your plan B the support plan for plan A.

 

Make plan C and D the same too.

 

Get rid of your old, bad eating habits FOREVER - and you will live the life you want, with the body you want. 

 

A FEW SIMPLE ACTIONS

 

> CALORIES - don’t do a diet - instead find a calorie target for your goal (ask a coach or work it out online)

 

> WILLPOWER - find 10000000000 ways to hit your calorie target whilst eating the foods you want (“meet you for tea? Of course. I’ll just skip the bread and have one small glass of wine thanks”)

 

> LET GO - truly let go of your old life, once and for all. You know where those habits are getting you, and it ain’t pretty.

 

Now go live a life that supports the body you want and MAKE IT EASY TO DO.

 

- - - - - - -

 

Rise above

 

Ant

 

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

 

PS - if you want to check us out first, here's our pages....

 

https://www.instagram.com/rawstrengthgym/

 

https://www.facebook.com/RawStrengthGymWarrington/

 

http://youtube.com/rawstrengthgym

Pillars of Life

One thing that I believe is extremely important when you want to get healthier is looking at your lifestyle.

 

Symptoms of an unhealthy lifestyle are things we all battle with: excess body fat, constant bad moods, stress, tiredness, unfit etc.

 

These are symptoms of an unhealthy lifestyle. Not something we can fix directly. 

 

Read that again - we cannot fix these things directly, without surgery and medication that is, and I’m assuming you don’t want to go down that route!

 

So let’s look at the main lifestyle factors that CAUSE these issues.

 

LIFESTYLE FACTORS

 

These are examples, but I’ve tried to stick to things that 99% of us can relate to.

 

1) Excess body fat caused by eating too many calories

 

2) Constant bad mood caused by negative self talk (this is an example. There are many other causes)

 

3) Tiredness caused by poor sleep

 

4) Stress caused by processed food, a rushed mind and poor posture

 

These are primary things that our behaviour can affect.

 

Now let’s look at secondary effects, or indirect results, from these lifestyle factors.

 

SECONDARY EFFECTS

 

1) Eating too many calories causes insulin to remain at elevated levels.  Poor energy levels most of the day.

 

2) Having a bad mood affects your income (you don’t believe you can earn more, change careers etc.), your friends and loved ones don’t want to hang around you as much, you slowly withdraw from social situations.

 

3) Poor sleep disrupts your normal regulation of hormones, for example grehlin, a hormone that regulates hunger. Meaning you’ll crave sugary foods all the time.

 

4) Stress causes inflammation, making your joints ache. Also affects rational decision making, you will be more of an ‘emotional eater’

 

Well, it’s not looking good is it.

 

But there’s one more thing to consider….

 

….you are not in a constant state, you are changing and getting older too. 

 

So finally, and before we look at the fix, let’s look at the compounding effect of time to these issues.

 

THEN WE ADD IN TIME

 

1) Eating too many calories and keeping insulin levels elevated means -  Increased risk of diabetes.

 

2) Being stuck in a job you hate, earning crap money and having relationships founder - increased risk of depression.

 

3) Not sleeping well means you’ll affect your brains capacity for memory and be at greater risk of mental health issues (e.g. alzheimer's)

 

4) Having inflammation in your joints all the time - greater risk of arthritis.

 

Oh wow. Now things are hopeful starting to click.

 

Life is hard - there is no need to make it harder for yourself! 

 

THE PILLARS OF LIFE

 

Here is a simple method to keep your daily behaviour on the right track. Thus fixing the cause of the bad symptoms.

 

This method will help you to get an end result you actually want, e.g. losing body fat, sleeping well, feeling relaxed, being positive. 

 

Here we go:

 

1) EAT TO A CALORIE TARGET

 

Estimate a personalised calorie target to remain in a calorie deficit, and stick to those calories every day.

 

Eat what you want. Just make sure you hit the target each day.

 

You can use an online calorie calculator, or I will insert an image with some guideline targets into our free Facebook group (https://www.facebook.com/groups/thefitlifecommunity/)

 

2) BE POSITIVE

 

Smile at people. Assume that other people are trying their best each day, they are not trying to annoy you.

Practice positive self talk, “I can get out of bed at 5am, feet on the ground - feet on the ground”, “I can keep running a little further, just to the next lamppost” 

 

Be grateful for your life. You already have everything you need to be healthy. Your DNA is already coded to burn fat, build muscle, be mobile and strong. You are supposed to be healthy. Be grateful. Turn those codes ON! 

 

3) SLEEP WELL

 

Get some discipline. Go to bed at 10pm or 10:30pm every single day. Earlier if you can. You’re only wasting time watching TV or trolling people on Facebook. Go and rest up so today is better than today.

 

No screens before bed (30 mins prior as a rule). Read some fiction. Write your to-do list out on paper so it isn’t jiggling around your brain all night.

 

Get a comfortable bed and pillow. Make your bedroom extremely dark. 

 

Get a sleep app or spotify track that talks you to sleep - breathing deeply, nice twinkly music - whatever works for you.

 

4) MEDITATE EVERY DAY

 

Your brain is extremely powerful. It absorbs and deals with loads of shite all day long. 

 

Take at least 10 mins every single day to sit and breathe. 

 

There is so much scientific evidence to support this as a de-stressing method that I won’t sell it to you.

 

Go and try headspace, or a guided meditation on youtube or spotify. Make it a practice. 

 

If you can add in some stretching, mobility practice or yoga before or after this - then your posture will improve too. 

 

PUTTING IT ALL TOGETHER

 

Now, I don’t want you to read this and think “hey, that’s a nice idea” and then go look at some funny videos on Facebook.

 

This is your life we’re talking about. Get serious about it.

 

Open a note on your phone NOW.

 

Seriously. Get serious, get those phones open. 

 

create a morning routine that you will follow all the time. 

 

A good morning routine will cover all the pillars of life (food, mindset, sleep and stress)

 

Some days you may miss, that’s OK. Just get back on track the next day.

 

Let’s do this - answer the questions in your notes and you’ll have a solid morning routine.

 

1) What time will you go to bed?

 

2) What time will you get up? Set your alarm now.

 

3) What will you have for breakfast? Go and buy the foods today.

 

4) How will you meditate? Headspace app, youtube, sitting and breathing etc. Choose a method now. 

 

5) What will be your calorie target to stick to? Use an online calculator or go to our FB group (https://www.facebook.com/groups/thefitlifecommunity/)

 

6) What will be one positive thing you will focus on all day long? Pick someone you love, or a big goal, or something to look forward to, or some self-talk.

 

DONE

 

For example:

 

bed time: 10:30pm

wake-up: 6am

breakfast: greek yoghurt and blueberries

meditation: headspace app for 10 mins

positive thing for the day: “no matter what, I will stay relaxed and smile today”

calorie target for fat loss: 1700 calories 

 

 

^^^ stick to that and life will be good.

 

 

Obviously this is a deep topic. Ask lots of questions, share your personal routines in the group, and let’s get your life on track.

 

Rise above

 

Ant

 

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington 

 

PS - 

Want some motivation, help and a big challenge to kickstart your fitness?

We have 10 places left this month for our best ever 6 week transformation challenge, and it is absolutely free.

Truthfully, this is all our best stuff from the past 8 years put into one fast-track program.

 But consultations can only be booked TODAY or tomorrow, these places will go FAST! 

Here’s what you get:

> Up to 5 sessions per week, coached - in our awesome private gym.

> Train with other people with similar goals and have fun in the gym (possibly for the first time ever)

> Begin implementing proven nutritional methods into your day-to-day life with our simple homework modules

> Ask questions and get motivated with your coach on hand online and in the gym for support

> We’ll customise your program with more strength training, conditioning or muscle building work - depending on your personal goals.

> Train in a place where everyone knows your name, cares about your progress and notices if you don’t show up!

ALL OF THIS FOR FREE 

The goal is to notice rapid improvements in your strength & fitness

 See radical and visible changes in the mirror 

And feel on FIRE mentally.

 

Apply here: www.rawstrength.uk/free-6-week-challenge

 

 

FREE 6 WEEK TRANSFORMATION CHALLENGE!

Want some motivation, help and a big challenge to kickstart your fitness?

 

We have 10 places left this month for our best ever 6 week transformation challenge, and it is absolutely free.

 

Truthfully, this is all our best stuff from the past 8 years put into one fast-track program.

 

We’ve now transformed over 500 people and have the longest running transformation program in Warrington.

26196064_1043342139149899_2776725967819864564_n.jpg

 

But consultations can only be booked TODAY or tomorrow, these places will go FAST!

 

In the consultation we’ll have a chat about your goals, commitment levels, and if you qualify - we will sign you up.

 

When you sign-up for the challenge, here’s what you get:

 

> Up to 5 sessions per week, coached - in our awesome private gym.

 

> Train with other people with similar goals and have fun in the gym (possibly for the first time ever)

 

> Begin implementing proven nutritional methods into your day-to-day life with our simple homework modules

 

> Ask questions and get motivated with your coach on hand online and in the gym for support

 

> We’ll customise your program with more strength training, conditioning or muscle building work - depending on your personal goals.

 

> Train in a place where everyone knows your name, cares about your progress and notices if you don’t show up!

 

ALL OF THIS FOR FREE 

 

The goal is to notice rapid improvements in your strength & fitness

 

See radical and visible changes in the mirror 

 

And feel on FIRE mentally.

 

BUT if you aren’t ready to work, don’t bother applying.

 

If you’re not excited to see if you can do this for the long haul (12-18 months) don’t bother applying.

 

This is a free program, but it doesn’t mean we don’t expect something back.

 

The payment is hard work, dedication, discipline and daily effort.

 

Why are we doing this?

 

We get more people to know about us and boost our reputation.

 

You get a brand new body with absolutely no risk.

 

WIN/WIN

 

Apply here: www.rawstrength.uk/free-6-week-challenge