Posts in Nutrition
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

Want a Simple Guide to Calories?

Calories are key when it comes to losing fat or building muscle, yet most people get confused and make mistakes.


I think the confusion arises because we expect what we eat to have a direct effect on how we look.


Eat less, lose fat, right?


Eat more, gain muscle, right?


This level of thinking is flawed because losing fat & building muscle are not direct effects of eating.


For example, let's say you try to eat 'less calories'


One of three scenarios will play out:


1) If you don't eat enough your body will burn muscle (and fat) for energy.


2) If you eat less than you normally eat, you might still be eating too much.


3) If you eat the right amount of calories you will maintain muscle mass and burn fat for fuel.


Basically, there is a 'goldilocks zone' where everything is just right!


TOO COLD = eating under your daily energy requirement


TOO HOT = eating over your daily energy requirement (this is how we get fat)


JUST RIGHT = eating enough to fuel your training & daily life


Make sense?


The way you determine your goldilocks zone is through a calorie calculator.


Just google around to find a good one (*see footnotes)


A calorie calculation figures out:


1) Your "too cold" zone, which is called your Basal Metabolic Rate (BMR)


2) Energy required for daily activity (eating, moving, working, thinking etc.)


3) Energy required for physical training (running, lifting weights, sports etc.)


Let's say your BMR is 1200, 200 cals is then added for daily activity, then another 400 for physical training (I'm plucking these numbers out of thin air by the way)...


1200 + 200 + 400 = 1800 calories (your goldilocks zone)


If you eat in this zone, you WILL lose fat and fuel your muscle mass.


Basically, this is DEFAULT mode for our bodies, this is how we work best.


Your muscle mass IS your health, it is what drives your workouts, carries you about every day, and it will diminish as you age. Build and preserve muscle mass to get the body you want.


DO NOT BURN MUSCLE MASS!! Losing muscle mass is the complete OPPOSITE of a health goal.


Most people fail to understand calories, choosing to starve themselves in the classic "fad diet cycle"...


....drop calories, burn muscle mass, crave junk food, binge out, store fat, then wonder why they look worse year after year.


Wise up


If you want to gain muscle mass, simply add 100-300 daily calories to the goldilocks amount.


Keep checking to see if you've added muscle too, gaining one pound per month is a great rate of progress. So don't expect fast results. But you gotta know whether your diet is working.


Now, there will still be a few of you wanting to burn fat faster. Wanting to defy science and nature and lose 4 stone in 2 weeks!!


Firstly, forget that nonsense. It's all marketing hype.


Second, if you want to lose fat faster: train harder, reduce stress, sleep longer, drink more water.


Do anything BUT dropping calories, because you will burn muscle


To sum up:


1. Find your 'goldilocks' amount of daily calories using a coach or an online calculator

2. Create a healthy, fun diet which gets you to your daily calorie target

3. Repeat for the rest of your life AKA a consistent healthy lifestyle


Do not:


1. Think eating less somehow speeds up fat loss. It speeds up muscle loss.

2. Overeat to gain muscle quicker. You will get fat.

3. Eat on target for 5 days then overeat for 2 days. You are overeating.


Rise Above


Ant


Anthony Shaw

Head Coach

Raw Strength Gym


*

The best calculations include an estimate of your body fat percentage/amount of muscle mass.


We use an InBody scanning machine at the gym which accurately scans muscle and fat mass, and gives an accurate, personalised calorie target for each member.





Eat on the go and stay healthy - SUMMARY

MAN IS NOTHING ELSE BUT WHAT HE MAKES OF HIMSELF - Jean Paul Satre

The way you look and feel is a side effect of how you live your life.

For many people, it's easy to review whether you need to change directions in life or not.

Simply look in the mirror and ask, “am I happy with the way my body looks?”

Or, “am I living as my best self?”

This will give easy (if quite painful!) indicators of whether or not a new life strategy is needed.

It’s not enough to simply try to “eat better” or “stop eating crap”

You’ve tried that and it didn’t work!

In my experience, when somebody improves all areas of their life, it’s much easier to eat right, train hard, sleep well and feel great.

When all those areas click into place, the body tends to look pretty damn good.

So don’t you want to feel alert, happy, do away with bloating, be productive at work, sleep all night and know you’re in absolutely brilliant physical and mental health? Here’s a few tips to make a shift towards that better life...

Reduce stress

We have found two methods give noticeable stress reducing effects for most of our clients.

Firstly take 30 mins to yourself each morning, wake up earlier, and read, meditate, stretch, go for a walk, basically do something for yourself.

Second, every evening take a blank sheet of paper and brainstorm all the things that are on your mind, to-dos, worries, goals, anything and everything must go down.

Then from this make a to-do list of 3-5 things to achieve tomorrow, then go to bed with a clear mind.

Remove choice

Rather than walk into the death trap of fast food on your lunch break, or when travelling, take the same foods with you every time.

Or have a set list of things you will order/eat, then commit to sticking to it.

Making constant choices leads to decision fatigue and you are more likely to be enticed by social pressures, marketing techniques and your own body craving high sugar/high fat foods.

Introduce convenient healthy choices too, keep lots of healthy snacks and a packed lunch.

You want to surround yourself with foods that are easier to eat than walking to the local chippy, you’re lazy, play to that!

Stay sane

Cheat meals once per week - pretty simple advice, but try to link these with social events, oh, and eat a little less in your other meals on this day to ‘save’ up some calories for it.

Gluten free and dairy free

Going gluten/dairy free in all your meals, or choosing food alternatives (vegan chocolate etc.) are great for gut health, which means you’ll feel better, thus more likely to stick to a healthy diet (and live longer).

Take responsibility

Finally, and the ‘biggie’ you must take responsibility for your own health, be conscious of your behaviour and be prepared to eat like this for the rest of your life.

This is done by making a plan. If you don’t make a plan, realise you have CHOSEN NOT TO MAKE A PLAN. You are responsible whether you like it or not.

Don’t try to fix everything at once, just make better choices than you did yesterday.

Another Satre quote to finish :-)

IT IS ONLY IN OUR DECISIONS THAT WE ARE IMPORTANT - Jean Paul Satre

Rise Above

Ant

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - if you want help, we have a 6 week program called RISE.

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/built/

Eat on the go and stay healthy: PART ONE

When we eat on the go we tend to eat crap. We know eating junk is bad but we still do it!

This is a massive obstacle to being a healthy, strong and happy human.

So let’s talk about why this happens and how to fix it.

Our bodies are fuelled by what we choose to eat. Some of what we eat promotes or maintains good health, we could call this a ‘good food choice’. Sometimes what we eat damages our health, we could call this a ‘bad food choice’.

Now most fitness professionals will say improving your health is simply a matter of making more good food choices, and reducing bad ones.

Then why do we all struggle?!

Yes, eating good food most of the time is important because making a lot of bad food choices could lead to diabetes, heart disease and other serious conditions.

But how do you eat good food if you’re in a bad mood, tired and it’s 11pm and you just want to go home?

There needs to be some situational context to fitness advice.

So first we need to get into a position where you are able to make good food decisions 90% of the time, no matter how you feel.

MOOD

Steady blood sugar levels, good digestion and good hydration contribute to a good mood. When you’re in a good mood you’ll make better choices, when you make better choices you remain in a good mood. Success compounds.

When you are trying to improve your life, make no mistake, a good mood is vital to develop and sustain. Simply because it is easier to go to the gym when you feel good, and harder when you feel like crap.

BLOOD SUGAR LEVELS

Many people feel sleepy after a high-carb, heavily processed lunch, which has a negative impact on productivity at work.  Eating healthier food midday helps mental focus due to steady blood sugar levels.

CALORIES

Plus, we gain fat when we eat more calories than the body uses. Processed junk food usually contains lots of calories so you could be eating hundreds of calories more than your body needs every day, and quickly gain body fat!

. . . . . . . .

Once you’re eating good stuff most of the time you’ll maintain a better mood, lose fat, stay sharp at work, lots of energy to train and reduce your risk of dietary related disease.

That’s why you want to make better food choices.

Now let’s look at how you can make those choices

UNCONSCIOUS BEHAVIOUR

Practice being healthy, and you will re-learn new, healthier behaviours and delete the old patterns.

The first step of this ‘healthy practice’ is to understand WHY you make poor food choices.

A poor food choice, let’s say a slice of pizza, may be comforting, it may improve short term mood (whilst decreasing longer term mood/alertness as stated above), it may be cheap and easy to buy, convenient and there may be social pressure from colleagues or friends eating the same thing. The longer someone has been unhealthy, the more ingrained the thought process will be and so it’s harder to resist the situation.  

We all eat junk food from time to time, it is easy to do. Let yourself off the hook. But be aware of what you are doing each day. Watch everything you say and do and notice the behaviour that is detracting from your goals, e.g. negative response to others, bad mood, sleepy, staying up late, eating a bucket of ice cream, skipping your workout.

This is all your unconscious behaviour and it can be VERY difficult to self evaluate in an honest way, so consider asking a friend or hiring a coach to give you some brutal honesty.

But once you’ve noticed your unconscious behaviour you can start to build good behaviours and destroy bad habits through this awareness.

When you are aware of what you’re doing, watching yourself, you’ll notice the real you - the unconscious you - making poor choices.

Then you step in and make a better choice.

When you are making good habits automatically you’ll be lean, strong and happy.

Rise Above

Ant 

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington

PS - if you want help, we have a 6 week program called RISE. 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/built/

Salad, vomit, and going too far.

"yo Ant, you look like you've put some weight on!"

 

There was a time when that would be a compliment to me.

 

Back when I played rugby, being heavy was a GOOD thing.

 

Yet I struggled to gain weight past a certain point, and you may laugh at this, but if you haven't actually TRIED to get heavier in a short space of time, you'd be surprised at how tough it can be.

 

Anyway, I devised a wonderful meal plan:

 

1) 6 egg omelettes, covered in olive oil and cheddar cheese

 

2) uncle bens beef chili and rice, for a family of 4, just for me

 

3) a pasta bake, can of tuna mixed in, covered in cheese

 

I stuck to this for MONTHS!!

 

It was fantastic!

 

Yes, at first I burped and felt sick every meal, but then I started to get stronger in the gym, gain some real weight and people started to notice!

 

'Yes mate, looking good Ant' I thought to myself.

 

In reality...I was getting fat to try to perform better at rugby.

 

My health was shocking, and a year later I went to America for a few weeks and came back even heavier.

 

It was only when I puked in my mouth during a warm-up that I realised I'd gone too far.

 

Yet, if there was one positive we can take from this story it's this....

 

YOU WILL STICK TO A DIET IF IT TASTES NICE AND IT FITS YOUR SCHEDULE

 

I used to eat an omelette before going to work, did it fit the schedule? CHECK

 

Then beef chili for lunch, nice taste, fit the schedule? CHECK

 

Then the big slog through an entire pasta bake dish, lovely, and did it fit my evening schedule? DOUBLE CHECK

 

Imagine if I had tried to gain weight with 6 small meals, or tried to prep 7 days worth of pasta bakes, or eaten foods I couldn't stomach (like smelly fish and almonds)

 

I probably wouldn't have stuck to that for months, doubt I'd even make it to the first Thursday doing that.

 

Let's bring this round to my point for today.

 

You want to lose weight and get in shape, right?

 

You know you need to diet and eat less, we all know this part.

 

So if you constantly struggle to eat to a plan, maybe it's not your fault. Maybe it's a shit plan.

 

Here’s what to do about it:

 

1) Make a plan that fits your day

 

2) Put foods into your plan that you like the taste of!

 

3) Check the calories are in line with your goal

 

4) When you want to cheat on the diet, it's not your willpower, it's boredom. Change the plan up!

 

There are quite literally, millions of brilliant healthy and low calorie food ideas on the internet. Google em.

 

But above all remember this:

 

If you want to implement a new, good habit. You must find a way to make it enjoyable.

 

You're too smart to trick yourself into eating salad every day.

 

Your brain will find a reason not to do something it doesn't like.

 

And hey, if you can make being in shape and eating clean more enjoyable than being overweight and eating crap every day. Well in my experience, that's when you start living the fit life.

 

Have a good day

 

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 in our private gym with no current fitness level required, and the feeling of being part of a big, fun social group too. Just focused training, simple nutrition, and tracked results. 

 

Book a consultation with me using this link:

 

https://rsg6weekorientation.as.me/RISE6WeekFREETrial

 

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

5 ‘hacks’ to eat less

 

Let’s face it, getting leaner is a simple task. Eat less than you need.

 

A calorie deficit, that’s what we call it in the fitness world. 

 

Time and time again, scientific research shows a calorie deficit IS the be all and end all of weight loss.

 

But you know what, I find it hard to eat less than I want to eat.

 

So I’ve found a few simple tricks to eat less without noticing the effort.

 

These might help you, but above all try to understand the concepts, then you can make up your own hacks!

 

1 - GO DAIRY FREE

 

There are so many dairy substitutes in the world that you won’t notice going dairy free.

 

Go to starbucks? >>> almond or oat or coconut milk

 

Like cups of tea? >>>> change to teas that don’t jive with milk, e.g. green tea, mint tea.

 

On cereal? >> almond milk, you won’t notice the change

 

Dropping out dairy will reduce your daily calorie intake….so weight loss!

 

2 - GO LOW CALORIE

 

I must confess - after years of playing rugby and trying to be HEAVY and strong…I kinda felt like low calorie food options like diet yoghurts or low fat cheese were somehow…less macho.

 

But now I am older and wiser - and want to be less fat - low calorie food options are amazing!

 

4 calorie jelly? I’ll have some of that

 

Low fat greek yoghurt? Yup.

 

Skinny caramel macchiato at starbucks with almond milk and sugar-free syrup - hell yes

 

After all, whilst it may feel less manly to order these foods, I’d rather have manly abs than a wobbly belly. 

 

Believe me, eating/drinking foods that taste amazing but are low calorie is a game changer.

 

3 - SLEEP ONE EXTRA HOUR PER DAY

 

Everybody can sleep more.

 

Everybody tells me that they can’t.

 

I wake up at 5-6am and go to bed around 10pm. My days are long and busy and I used to not sleep very much at all. 

 

But when you don’t sleep, you’re tired.

 

When you’re tired, your mood is crap.

 

When you are tired and in a crappy mood - your willpower is low.

 

When your willpower is low, you eat more.

 

Not to mention the body burns fat better when fully rested and not in a stressed state.

 

Sleep one extra hour - or - sleep 7 hours as an absolute minimum. 

 

The knock on effects of better sleep could be the key to being lean for you.

 

4 - SWAP YOUR CARB SOURCE

 

Simple trick, but having a lot of boiled potatoes, or mashed (with no added butter!) rather than rice, pasta or chips will reduce your carb intake massively.

 

Less carbs = less calories

 

So check what you are currently eating that contains carbs, and swap for the same WEIGHT of food but with less carbs.

 

E.g. swap rice for potatoes, swap bananas for blueberries etc.

 

5 - DRINK MORE WATER

 

Drink at least 2 litres of water per day NOT for all the boring reasons of hydration, but because you are filling your stomach and will feel less hunger.

 

Carrying a water bottle around with you may not be cool, but it will help you get leaner.

 

You can get used to being hungry, arguably I had to do this over the past few months. 

 

When my calories dropped on my latest diet I got very hungry and worried I’d lose muscle mass, lose strength, worried that I’d be unable to stop eating at my next meal!

 

None of these things happened, in fact, there’s no research showing that ‘fasting’ for any stretch of time reduces muscle mass. 

 

As my grandad always says - “You gotta get used to being hungry”

 

  1. Dairy free
  2. Low Calorie
  3. Sleep More
  4. Check carb source
  5. Drink more water

 

Go get lean and 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/

 

Email me back to get an info pack explaining the FREE trial of our program at anthony@rawstrength.co.uk

 

Hope your week is going great! 

Meditations on fasting.

For the past 4 weeks I've been steadily losing body fat. To do this I've used intermittent fasting and low calories.

 

Intermittent fasting (IF) is not a wonder weapon to beat all other diets. But I have noticed a few unorthodox benefits from using IF that I'd like to share with you today. 

 

First off, the only scientifically verified principle for stimulating your body to lose fat is being in a calorie deficit each day. Eat too many calories and you stay the same or gain fat. 

 

Second, there are many ways of eating less. Most diets, especially the mass marketed ones, are simply ways to enforce eating less. This is very important to your diet success and we'll come back to this point.

 

So now we know IF is just a method to eat less, and by eating less we lose fat. There seems to be a band wagon for fasting where the proponents say the body burns fat quicker when fasting, there's no evidence to suggest this is true.

 

But what follows are my meditations on fasting. 

 

MY FRAMEWORK

 

Each day I don't eat from 9:30pm until 1:30pm. 16 hours. Again, there is no magic time of day to break a fast. What matters is finding an easy way to eating less calories. 

 

THE BENEFITS

 

1) large meals

 

I can eat large meals whilst still eating a low calorie target for the day. My target is 1800 calories. Eating 4-5 small meals throughout the day would mean each meal being approx 300 calories. That would suck! 

 

My appetite is huge so I struggle to eat small meals and feel satisfied. 

 

Fasting then, has allowed me to eat bigger meals relative to eating every few hours. 2 meals per day and a few small snacks and I'm done. Mentally, this is much easier. 

 

2) work hard 

 

I have a lot of work to do with my job. Early mornings, late finishes. Personal training clients in the day time plus a whole host of business owner tasks every day. Straight up, IF has saved me time. Don't need to eat = More work done. Winning.

 

3) eat whatever I like 

 

Rather than cheating and binge eating when I've had enough, I simply take out my snacks for the day. This 'saves my calories up' for a large evening meal. 

 

So I break the fast with a small 500 calorie meal at 1:30pm, then eat a big 1300 calorie meal for tea of whatever I like. 

 

This isn't ideal for health reasons, and I try not to eat junk, but a curry or some spag bol now and then WITHIN my calorie target means I don't go crazy and I still burn fat. 

 

SUMMARY

 

So there's a few benefits of intermittent fasting.

 

Remember, it's not a life saving magic trick, it doesn't burn fat more than any other method, only a calorie deficit does that.

 

But what it does do is allow me to eat larger meals, cheat without bingeing, and saves time so I can be productive. 

 

Final point, and perhaps the most profound, is that living each day with rules means I don't waste energy trying to make decisions or trying to avoid foods. I have a plan B to fall back on (on plan cheating). I get more work done (less stress). 

 

Anyway, I'm 9lbs lighter over the last 4 weeks. 5 more lbs and I've dropped a stone! 

 

Rise above

 

Ant

 

Anthony Shaw

Head Coach

Raw Strength Gym, Warrington 

 

PS - if you'd like a free 6 week trial of our program then I have an information pack I can email over with membership prices, session times, our methods and more.

 

Interested? Email me and I'll shoot it over - anthony@rawstrength.co.uk

Weight loss is a funny thing…

I got tricks.

 

Lotsa tricks to stop you eating too much. 

 

Because overeating is THE barrier to your goals.

 

This is not a recipe list, or a “5 easy tips” kinda article.

 

I’m going to simply share a few tricks I’ve noticed actually WORK to burn fat

 

You see weight loss is a funny thing...

 

It’s MORE important to STOP doing stupid shit...

 

...and LESS important to add in smart training, personal trainers, supplements etc.

 

Because NONE of that works when you are overeating! 

 

Once you’re controlling your eating habits, you’ll eat less calories and the fat will MELT off your body like a bank holiday ice cream on the beach.

 

On that topic - it’s funny how getting leaner becomes more REAL when you have to get your kit off on holiday

 

So yes, these tips are great for a ‘summer body’

 

But you want the truth Ricardo?

 

I hate summer body transformation crap.

 

I used to sell a lot of those types of programs.

 

But staying lean ALL YEAR ROUND is healthy, logical and a wise decision my friends.

 

Let’s use the motivation of the sun to get in shape, but stay lean, and use these as tricks for LIFE.

 

HERE ARE ALL MY AMAZING TRICKS TO STOP YOU OVEREATING:

 

> If really hungry before a meal, have soup or green tea, wait 10 mins. Then go eat. Nice Japanese-style tip.

 

> keep lots of super noodles or ‘pour boiling water in’ type noodles at home. Add cooked chicken or tuna. Have as a snack rather than heading out to the shop. Yes it’s processed, but you’ll be lean.

 

> stop eating low carb if you lift weights. Carbs fuel your recovery. No carbs = poor recovery thus more hunger. More hunger = greedy little piggy.

 

> sleep 7 hours plus per night. Not enough sleep means you’ll wake up an easy-to-anger, grumpy dickhead. Poor mood, no willpower, no friends anymore. 

 

> eat veggies with every meal. Loads of veggies. Veggies till you puke. Because fibre. Because low calorie. You won’t get hungry and you will even get some kind of important things in your diet, like vitamins. 

 

> buy food you don’t have to cook. No drain tuna, microwave rice, ham etc. Because if you had a personal chef you’d be lean. Laziness is WHY takeaways exist. Restaurant food is nicer than takeaway food. BUT!!! >>> Microwave rice, microwave veggies and some no drain tuna is a QUICKER meal than a takeaway. Think about it. 

 

> eat sugar free jelly when you want a sweet thingy. Life changer. Nuff said. 

 

SUPER TRICK SUMMARY TO STOP YOU EATING TOO MUCH

 

1) Green tea or soup before meals

 

2) Keep cheapo noodles on hand for a snack - add protein

 

3) Eat carbs if you lift weights

 

4) Sleep 7 hours per night

 

5) Eat lots of veggies

 

6) Buy food that lets you NOT cook

 

7) Eat sugar free jelly rather than ice cream and cake

 

Remember - weight loss is a funny thing, focus on  STOP doing the things that are making you overweight in the first place.

 

If you have any more tricks - SHARE THEM in the fit life group - https://www.facebook.com/groups/thefitlifecommunity/

 

Rise above

 

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 checking us out 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 - 

 

 

 

An easy fitness plan

Fitness has got a bad reputation:

 

> overly complex advice

 

> differing opinions

 

> extremely boring and strict methods

 

Which leads people to flat out give up.

 

In my opinion, giving up is never a good option.

 

Especially when we’re talking about giving up on your own health, strength and really, your sanity! 

 

So is there such thing as an easy fitness plan?

 

The short answer is YES

 

The catch is - you have to LIVE it 24/7 to really get the benefits.

 

Here’s what I mean:

 

You start a new diet, let’s say low carb.

 

Week 1-2 go really well, you lose some pounds.

 

Then a minor cheat…..at the end of week 2, on a sunny Friday evening, your friend asks you out for tea.

 

You go crazy, eating pasta, pizza, bread and two bottles of wine!!!

 

What a lovely cheat meal.

 

The next day, you miss a few meals, go out for lunch and have a small beer.

 

Then Sunday, a big roast dinner and more red wine.

 

Monday rolls around, you’re completely off plan and start making the excuses…..

 

“low carb is just too restrictive”

 

“I want to have a life, not count carbs”

 

“low carb just didn’t work for me”

 

This is what I call “blah-blah-bollocks”.

 

Quite frankly these are excuses.

 

What is the REAL reason you fell off the low carb wonder-plan?

 

No Plan B.

 

Quite simply, when you don’t have a plan B, the plan B is your old, crappy eating habits.

 

So you’ll either be on the plan, or off the plan.

 

And THIS is why fitness has such a bad reputation.

 

It is a MASSIVE MISTAKE to think you're either doing it, or you’re not doing 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 - 

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