Raw Sanctuary

Got to love a Monday…..

It’s February already and things are in full swing….. well some are just getting swinging again let’s say.

Great to see this man’s face again too 💪🏻.

A wee shout out this morning to a few of the troops, Debbie and Doris for both smashing their squat PBs 🙌🏻🙌🏻

Week 5 of 12 is on way as we hit our strength cycle this next 4 weeks 😝

Much love

Mr Raw

It’s Friday and we are still doing our thing….

Now that the new year rush is over let’s get back to results…..

A big shout out to this man Stuart Grubb for hitting and going past his 6 stone marker this week.

Last year we commenced a mammoth journey…. To lose 10 stone having never been to a gym really and starting in his 60s…..

Well here we are, having flown past the half way marker and there’s just no stopping this guy now 💪🏻

Well done Stuart….

Keep up the good work 👊🏻

Much love MR Raw

Scales will forever only tell some of the story, although they are a great measuring method in any fatloss journey….

But…

We ain’t interested in losing weight, weight is a measurement of everything, muscle water bone and fat, we want to lose fat only, and that’s where many fail when looking at the scales for progress and believing they have made zero progress….

Mirrors, Pictures, measuring tape and then scales is the order of importance when measuring your success….

So stay strong and stay hungry

Much love
Mr Raw

💥💥💥Transformation Fridays💥💥💥

Meet Kellie, at almost three stone down, she’s gone from bad backs, mobility problems and a journey like no other to find her self now, a runner, a power athlete, and a all round inspiration to us all, none more so than her own son Robert whom also went through the program and went from chunk to hunk in no time 💪🏻💪🏻

From pretty mudder to tough mudder, From early morning tears to early morning victories, the journey has been emotional at times, but here we stand.

Strong
Confident
And above all leading from the front when it comes to her family.

Proud of you Kellie and always a pleasure to coach…..

Can’t believe the 11 stone bracket and pull ups have finally come true 🙌🏻🙌🏻

Keep it coming missis, your only going from strength to strength 👊🏻

Much love
Mr Raw

It’s a protein cheesecake kind of day 💪🏻

Clients are loving them too 👌🏻

Sweet sweet gains 😜

Mid way through the week and after almost 2 years, my wingman’s back in the building to pushing me over the limits 😝

Death by deadlifts incoming 🤕🤕

What’s new 🤔

Fresh 12 weeks has kicked off and I’ve been quiet for the first two… why??? Well

Back from holiday and yeah let’s just say, over the last 9 months a good 3 stone 😳….has been gained from simply not paying attention, not putting enough effort in, making bu****it excuses such as injuries ect, and ultimately just feeling sorry for myself and rewarding it with absolute garbage foods to feel better…..

When the answer was always just get your s**t back together, there is no easy way even if you think you know every trick in the book….

So here we are a new 12 week block on the lead up to Xmas, which is piggy 🐷 season for the majority, and I’m no different, I want to enjoy Xmas guilt free and without the January depressions of the weight gained during the festive season.

Here are just some of the foods that I have been eating to take 10lb off the last two weeks and make a dent in this 3 stone loss I need if I intend to do anything competitively next year, I will be posting all about this over the next few weeks and the progress, the journey and the sessions, not just more client transformations which of course I have a few more to show over the next coming weeks……

Till then,
Stay hungry 😩
Stay strong 💪🏻

And never give up regardless of the amount of times you may have failed.

Much love
Mr Raw 🙏🏻

Let me just show you all something neat and crazy 😜

You Can Literally Have All Of This Food For Just 1,500 CALORIES 💪🏽😀

Breakfast (216 calories) Eggs & Fries 🍟

* Eggs (15): 2 eggs (124 calories)
* Potato White: 100g (92 calories)

Lunch (363 calories) Turkey Hot-Dogs 🌭

* Hot Dog Bun: 1.8 bun (234 calories)
* Turkey sausage: 3 sausage (129 calories)

Dinner (356 calories) Chicken Carbonara 🍝

* Pasta: 50g dry weight (182 calories)
* Pasta Sauce: 0.35 cup (42 calories)
* Chicken Breast: 80g cooked (132 calories)

Meal 4 (256 calories) Chicken Curry 🍛

* Cauliflower: 150g (51 calories)
* Sauce: 0.25 cup curry sauce (40 calories)
* Chicken Breast: 100g cooked (165 calories)

Meal 5 (183 calories) 🍗

* Asparagus Tips: 62g (18 calories)
* Chicken Breast: 100g cooked (165 calories)

Snacks 💪🏽😀

* Strawberry: 200g (60 calories)
* 2x Light & Free Yogurt’s (110kcal)

1,562kcal