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RISE MEMBERS ACHIEVE RECORD NUMBER OF PBs!



This week all our RISE members have been testing their strength during TEST WEEK.



We believe strength is the foundation of all fitness.



If you're stronger you have more performance that you can use in a number of areas:



> running/swimming/cycling and more endurance

> muscle & strength training

> HIIT training at a higher intensity

> static holds and calisthenics (e.g. yoga)



Plus more health and less aches/pains.



So strength is a BIG component of fitness to focus on.



Here's an idea of just how many PBs our clients are getting with their strength work - just a snapshot of a few group classes on RISE this week.

Screen Shot 2019-09-27 at 11.38.39.png



This is the most PBs we've ever had during a test week. Realise this is the 12th week of a 12 week program, the members have been building up to this for months, so lot's of hard work and consistency has gone into the training. Incredible results!



You can also keep up to date with videos and behind-the-scenes footage on our instagram: http://instagram.com/rawstrengthgym



LEARN THE FOUR HABITS OF SUCCESSFUL LIFTERS



Coach Tom has written a great article detailing four habits of successful powerlifters. Read it here if you missed it: http://rawstrength.co.uk/raw-strength-gym/habits-of-successful-powerlifters9252019



NEW YOGA CLASS SELLS OUT WITHIN WEEKS!



We've had an absolutely amazing response to our new Yoga class with Coach Dave of Inner Warrior Yoga.



All the members so far have been loving it, with many people discovering Raw Strength Gym for the first time through our Yoga class.



Dave’s class is perfect for beginners with emphasis on breath work, or complementing your existing resistance training program.



If you'd like to book a Yoga class, here's the link: https://tinyurl.com/y4dtxdoz



* * *



That's all for this week



Stay Strong



Ant



Anthony Shaw

Head Coach



Raw Strength Gym

Birchwood Park

Warrington



















.

NewsAnthony Shaw
LAST CHANCE to SHRED

LAST CHANCE

 

Tomorrow I'm personally leading an induction seminar for all the newbies on our latest 60 day shred.

 

On Monday we begin training these people to get brand new bodies!

 

The goal is to lose 6kg of body fat inside 60 days, it's a big challenge, but 100% of our clients attain this result.

 

if you want to join, last chance to apply is TODAY.

 

The full 60 day program consists of:

 

> 3 strength and conditioning sessions with a highly experienced coach in our private gym

 

> 1 optional fat burn session in the gym each week

 

> personalised calorie targets for each member to optimise fat burning

 

> balanced protein/fat/carb targets each day so they can build muscle and strength, i.e. improve their physical performance AND body shape (not just about fat loss)

 

> 24/7 support. Any question, any worry answered inside our private Facebook group

 

> MASSIVE accountability. Your attendance TRACKED. Your food diary must be CHECKED each week. Your measurements LOGGED by a COACH. That's how we guarantee you get the result.

 

> Awesome community. Start next week with a load of brand new members in the same boat as you. Perhaps nervous, excited and willing to change. Beats going it alone.

 

> Access to the full Raw Strength Gym TRIBE. Our experienced coaches and seasoned members can give you their personal tips and advice, not to mention a helping hand in the Facebook group and in the gym. We have fun, we share ideas. We make sure EVERYONE gets results.

 

Want to do the 60 day shred?

 

Fill out an application below:

 

men's applications: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-men/

 

women's applications: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-women/

 

But it's your LAST CHANCE to apply because we start on Monday.

 

And after the seminar tomorrow I'm logging off till then and giving my clients the undivided attention they deserve.

 

If you can't make this one, email/message me back and I'll pre-book you onto the next one.

 

If you can make this one, step-up and apply.

 

men's applications: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-men/

 

women's applications: https://rawstrengthgym.wufoo.eu/forms/6-in-60-days-shred-challenge-women/

 

Ant

We're Hiring!

We're growing and looking for two interns to join our team!

If you have a passion for lifting, nutrition and helping people we want to hear from you!

Only students or recently qualified sports scientists/S&C coaches need apply.

For the full Job Spec and details on how to apply, email your interest to Anthony Shaw (Director of Performance) at rawstrengthgym@gmail.com

 

STRONG NEWS: Exciting Changes At RSG & Join Our FREE Fit Life Community Facebook Group

Exciting Changes at RSG
 

in Jan 2017 I am launching THREE Brand New systems at Raw Strength Gym...

I'll get to the details in a sec....

But WHY have I decided to change things up?

Well...

One thing I've realised since opening in 2010....people have copied me.

It's easy for people to get a rig and a few barbells and look like a decent gym.

But there is no SUBSTANCE!

no experience

no lasting CHANGE in your life

One thing about my programs that makes me proud....everybody who's trained here has changed their life in one way or another.

Be it better food choices from now until forever.

Or knowing how to build muscle for the rest of their life.

It's the Life Changing part of coaching that these 'copycats' have missed out on.

and SO I have decided to change the game once again, and hopefully, so you guys can see the difference between a world class gym and a knock-off copy...

Here's what's going down in Jan:


***


1. a NEW system of building muscle & strength to put my clients onto a pathway of excellence, they will literally see strength gains week by week

...and the members will be able to visually see progress with our top secret development pathway called, 'The Path to Superhuman', which maps out an entire transformation for someone. Basically from overweight & weak, to lean, athletic & strong. With separate pathways for nutrition, mindset and training - because these will progress at different rates for different people.

> my coaches have been trained up on this new system over the past few months

> we are ready to THROW DOWN in Jan with some next level knowledge.


****


2. a boatload of NEW equipment specifically designed for strength and performance training.

The layout of the gym is going to change to allow for better LEARNING for my clients, I've really thought about how every second of each session is going to be delivered for an epic training experience.

We have a program designed that you could literally use for years without experiencing the same workout twice, BUT also with clear and direct progressions every 12 weeks. Nothing worse than a disjointed program (e.g most crap Crossfit programs)

New bars, weights, racks, sleds, ropes, sandbags, slam balls and every single item thought out so it links with the above training system for a SMOOTH training program!

...only bad thing is I am now jealous of my clients. Wish I could do this program with them!


***


3. New support systems and Atmosphere Explosion

The last thing I'm putting into play in January is something we are already great at, ripping the roof off the gym and pumping a great atmosphere into every single workout.

If you've trained at RSG, you'll know what I'm saying.

But I know we can step it up so it's like training whilst at a rock concert, hanging out with your mates, and getting epic coaching ALL AT THE SAME TIME.

Also, after each session we currently coach a session then run onto the next program with no break.

I've created a way to put some more face to face time between the coach and the client, between my coaching team and my members - because whilst messaging on Facebook when you have a question is great - there's nothing like having a sit down and a chat when you get stuck.

There you have it!

NEW training systems and a FULL development pathway 'Path to Superhuman'

NEW equipment and changing the whole workout experience forever

NEW support systems and 10X the atmosphere than usual

End result?

y members next year are going to experience the fastest results imaginable, in a way that's fun, supportive and incredibly rewarding for everyone involved.



Join our FREE Facebook Support Group The Fit Life Community

Just launched! Join and share our free group where we'll be sharing nutrition lessons, training advice and hosting free challenges. It's an open group where you can share your experiences, get free support and advice or ask questions from our knowledgable coaches.

Join here>>>> https://www.facebook.com/groups/thefitlifecommunity/
 

Enjoy!

Ant.

 

Sincerely,

Anthony Shaw
Head Coach
Raw Strength Gym

rawstrengthgym@gmail.com

Unit E4 Trident Business Park Birchwood Park Warrington Cheshire WA3 6AX
 

Success, News, FitnessAnthony Shaw
Strong News: Strength Testing Results, Client Spotlight & F*CK The Haters!

Whats Up Raw Strength Fans!

Sara here, I'm happy to share this weeks Strong News with the latest gym happenings and some nutritional advice.


Week 2... 21 Day Spartan Body / Wonder Woman Challenge

Our clients are onto week 2 of our TOUGH 21 day challenge. So far they are smashing it in the gym, attending their sessions and food diaries are on point. We've seen plenty of treats get brought out in the office, tempting cakes, mince pies and chocolates, but our guys and girls have stayed strong! Good work! 


The Fit Life Community: FREE Training Session Monthly

Our first FREE 45 min High Intensity Training Session will be taking place this weekend at Raw Strength Gym, Saturday 10th December at 10am. Make sure you send us a text message/FB message to book or book by emailing us at rawstrengthgym@gmail.com. Get a taste of how we train here at RSG and most of all, have fun! 


Strength Testing... The Results Are In!

The last two weeks have been strength testing for our Built and Lean Girls members and they have SMASHED IT! All our clients have made incredible improvements, you should all be very proud of your results and the work you have put in to achieve them. It's great to see that the constant improvements that we make to our programs have seen our clients go from strength to strength. Special mentions have to go to Elaine Holme for an incredible 47.5kg on bench press at 58kg BW, Chris Billington with a massive 180kg squat, John Marland for a huge 175kg on Deadlift and Chris Foy for 120kg on Bench Press which was a huge personal goal for him.

Lets take this momentum through and the Christmas period and into the new year. Exciting times ahead and lots of changes in the gym to match the ambition of our clients.


RSG 4th Annual Charity Strongman Competition & Christmas Party

Our RSG Annual Charity Strongman competition is going to be held on Saturday 17th November for the 4th year running! Incredible! Each year we get a bigger and bigger turnout, the competition gets fiercer and the prizes get bigger! This year we will be raising money once again for local charity Ciaran's Cause, an independent non-profit charity raising awareness and money for defibrillators in schools and sports clubs. 

Our events and weight categories are yet to be finalised, last year we had 4 events, 3 men's weight categories and 1 women's category with prizes for 1st, 2nd & 3rd Place in each category. This year we're aiming to go bigger and better, so make sure you enter the competition as soon as possible. Entrance cost is £10 with all proceeds of entrance fees, plus the proceeds from all refreshments and snacks we sell on the day going to our awesome chosen charity. So make sure you bring some spectators with you on the day!

In the evening our Christmas Party is going to be held at Mojo Bar & Tapas, Warrington from 7:30pm, clients and friends welcome! Tickets for the party are £22, guaranteed to be an awesome night with more than one "drink for the road"!


Client Spotlight: Alison W
 

So proud of our girl Alison who has been a member of our Team Tone program since September. She's lost 4kg and 5cm off both her waist and her hips in the last 9 weeks, and she looks incredible! 

"I wasn't going to compare pics but I didn't realise the difference until I actually put them side by side. So pleased with what I have achieved in nine weeks looking forward to what can be achieved in nine months"

Well done!



F*CK The Haters - Nutrition: There's NO RIGHT OR WRONG

Obviously, some stuff you just don't do if you're trying to lose fat. Eat pizza, icecream, burgers... Right?

Well no, the thing about nutrition is that a thing that works for one person doesn't necessarily work for someone else... This ain't just about getting results, but also about eating things that you actually enjoy, or can be bothered to make/cook.

The body needs fuel, so obviously you have to EAT. So any of these stupid slimming world shake diets, magic pills, aloe vera, bees wax, whatever the fuck it is. It's all a load of marketing bollocks.

BUT that doesn't mean I'm going to walk straight up to someone I work with or my neighbour and go "hey Sue, what you're eating there is not gonna work". Even if, as someone well versed in good nutrition, I know that it ain't.  

See I've been there.

I'm a firm believer in keeping meals as simple as possible. I just CAN'T BE ARSED. Results > Cooking for me, so I stick to no drain cans of tuna, and Chicken and veg. I've eaten it all day every day in the past for a reason, so I can get the results I want and have the odd cheat meal on the weekend to keep me sane. 

But when I used to work in an office, all I got constantly was

> Why do you eat that?
> Isn't that boring (yes it is)
> That looks disgusting
. Are you a bodybuilder?
Etc. 

See when people feel it necessary and perfectly ok to judge others... That's when we've got a problem...

Office Bullies, Facebook Wankers who shame others for their lifestyle by posting endless posts about prosecco and chocolate and negatively commenting on a picture of you at the gym, Sugar police, Carb Haters, Detox Dicks, I could go on.  

Point is, there is no right and wrong. Our job is to advise our clients on putting together a balanced food diary, so that they can look epic. But we don't tell people you can't have a drink, or a burger, or a whole fucking tub of Ben & Jerry's, unless they're looking for results and eating that shit every day. 

There is no such clean or dirty foods, just the amount of fuel you need to consume to get results... Obviously there are foods that are better to eat eg. unprocessed over processed. But as long as you eat what makes you happy, healthy and still getting the fat loss or muscle gain that you're looking for then what else is there to know? 

Be lenient on yourself with food choices, if you take out all the foods you love when trying to hit a goal, you'll be miserable and more likely to give up.

So find a way that works for you and stick to it, no matter what the haters say!

 

So that's it from me! Keep up the good work, and smash December out of the park!

Sara.
Client Experience Officer (CEO of EPIC Results)

P.S. Grab a FREE copy of our Lazy But Lean™ Nutrition System right here: http://www.rawstrength.uk/lazy-but-lean-report

Strong News: RSG Strongman, FREE Sessions & Getting Through Winter Without Letting Your Training Suffer

Whats Up Raw Strength Fans!

Welcome to the Raw Strength's Strong News where we'll be sharing the latest goings on in the gym and some top tips to help you progress throughout Winter 2016.



And We're Off... 21 Day Spartan Body / Wonder Woman Challenge

From today Friday 2nd December all the way up until Friday 23rd December our clients are taking on our TOUGH 21 day challenge. They will be eating and training like warriors for a whole 21 days with a few social occasions thrown in... Tis the season after all! Last year when we ran this challenge we got some insane results with many of the guys dropping inches off their waists and the girls dropping a dress size, with an average fat loss of 7lbs! 


The Fit Life Community: FREE Training Session Monthly

From December, we're inviting all our friends, fans and clients to a FREE 45 min High Intensity Training Session the second Saturday of every Month at Raw Strength Gym. Along with our free nutritional and training advice group, we're hoping to help everyone in the local area get a little more clarity with their training and nutrition and help you make huge progress in the gym next year, whether you train with us or not! 

ur first FREE session will take place on Saturday 10th December at 11am. All you have to do is send us a text message/FB message to book or book by emailing us at rawstrengthgym@gmail.com. Invite your friends and let them see first-hand how real training is done!


A HUGE Thank You from all of us at RSG

Saturday 29th October saw us host our first ever party, a Halloween Party! The gym was kitted out with lighting, straw bales, a huge stage area and bar area and also a haunted house! The turn out was incredible, many drinks were had and hangovers earned, especially if you played at the beer pong table! It was all for a fabulous cause, and we raised an amazing £540 for B-Eat (www.b-eat.co.uk) a UK based charity raising awareness about eating disorders and helping those who suffer. So a huge thank you to all that made it a success, especially those who donated prizes for the raffle, equipment, baked and helped us with the logistics. We couldn't have done it without you


RSG 4th Annual Charity Strongman Competition & Christmas Party

Our Annual Charity Strongman competition is going to be held on Saturday 17th November for the 4th year running! Incredible! Each year we get a bigger and bigger turnout, the competition gets fiercer and the prizes get bigger! This year we will be raising money once again for local charity Ciaran's Cause, an independent non-profit charity raising awareness and money for defibrillators in schools and sports clubs. 

Our events and weight categories are yet to be finalised, last year we had 4 events, 3 men's weight categories and 1 women's category with prizes for 1st, 2nd & 3rd Place in each category. This year we're aiming to go bigger and better, so make sure you enter the competition as soon as possible. Entrance cost is £10 with all proceeds of entrance fees, plus the proceeds from all refreshments and snacks we sell on the day going to our awesome chosen charity. So make sure you bring some spectators with you on the day!

In the evening our Christmas Party is going to be held at Mojo Bar & Tapas, Warrington from 7:30pm, clients and friends welcome! Tickets for the party are £22, guaranteed to be an awesome night with more than one "drink for the road"!

 

Don't Let Winter Stop You From Looking Good In Summer

It's true what they say, Summer bodies are made in Winter. Look at it this way, the average person puts on 1lb per week without training and being mindful of what they eat and drink. Over the 3 weeks in the lead up to Christmas, that average is 7lbs! So each year, if you spend 3 months of the year hitting the gym in time for bikini season, guess what! You've still gained on average 1lb per week for the rest of the year plus the 7lbs over indulging at Christmas. This year kick the trend of undoing all that hard work over the winter and starting all over again in the New Year.

See Christmas is not a month or two long. Aside from the occasions in December such as your Christmas party, and the 3 days of Christmas (Xmas Eve, Day & Boxing Day) there really isn't a reason that you can't be mindful of what you eat. HOWEVER, here are a few tips to let you have your Xmas Pudding and Eat it this December...

1. Don't Diet! 

Unless you are really disciplined, don't bother trying to get through weeks without having a cheat meal or a few drinks. All that will happen is when you go out, and the temptation gets too much, you fall off the wagon completely, stuffing 5 mince pices and a gallon of Glühwein  in your face. Plan your social occasions, when you will cheat ie. a meal out or a night at the Christmas Markets. Then plan the rest of your days, and other meals that day, around it. It's much better to allow yourself a treat every now and then, than try to stick to something you won't be able to.


2. Winter Training > Winter Resting

Yep, it's cold, dark and almost always raining, plus you walk around in a coat most of the time so what's the point in going to the gym. Well apart from the extra lbs that you'll end up having to shift next year, exercise makes you feel good! The endorphins you release when you exercise will keep the Winter blues at bay, so don't stop doing the things that make you feel good!
 

3. Use the Extra Cals to Increase your Strength

It's better to eat and train than scrap the lot and go back to feeling unhappy. Even if you do overindulge. Make sure you get your arse in the gym as much as possible and use this time to increase your strength. The surplus in cals will help you smash those heavy weights up, leaving you with more muscle and a faster metabolism when you do go back to a strict nutrition plan. It's only called 'Massing' if you TRAIN. 


So that's all from us this week! Keep training hard and have a great December.

Ant.

P.S. Grab a FREE copy of our Lazy But Lean™ Nutrition System right here: http://www.rawstrength.uk/lazy-but-lean-report