Raw Coaching

Here’s 3 top tips for your cuffed lateral raises 👆🏼

The first tip is, to stop your cuff slipping up your arm, so attach wrist wraps before you attach your cuff! If you’re the person who’s bending your arm to stop your cuff from slipping then you’re missing out on stimulus.

This leads us on to tip 2, another reason why we don’t want a bent elbow - with a bent elbow you’ll probably often find is that you’re using your trap to lift the weight opposed to the delt. So think about punching down to the floor and reaching out, dragging your knuckles towards the floor and wall to maintain that extension at the elbow and tension on the delt.

Tip number 3 is have the origin of the cable behind you and perform your raise in front of you to either the 2 or 10 positions on a clock face. Using this technique will ensure you’re activating the front delt, if you were to stand facing the cable what you’re often doing is using the rear delt and again, overusing the trap to perform the lateral raise.

Apply these tips on your next cable lat raise and see how you get on! 🎯

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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
👙 ‘RAW’
💊 ‘RAW’

Avoid getting too fat in your off-season ‼️

Following on from my post last week about body image during the off-season phase, another question everyone wants to know is ‘how do I stay leaner during this phase?’

So here are three tips to avoid this & maximise your off-season without getting too fat:

1. Don’t cheat on your diet. ’I can eat what I want because I am in a growth phase’- NO. Your off-season sets the tone for the rest of your season, so by getting fat too quickly this will cause a quick reverse back into a diet. Counterproductive.

2. People think the off-season is a reason to be lazy as f**k with cardio. It is really necessary for health reasons and to keep your metabolic rate high. Don’t be the athlete who thinks cardio isn’t necessary during this phase.

3. Finally, prioritise your sleep and recovery. It is one of the most underrated tools to progression. If recovery is poor, hunger will probably increase causing you to eat more, hence gaining fat.

The ones who are most successful in their pursuit of progression in this sport are the ones most dedicated in all phases.

Remember that.

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Drop me a message or hit the link in my bio 🔗
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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
👙 ‘RAW’

The truth is by embracing your off-season you are going to have a much more successful prep…
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The offseason is where the main changes are made, where the growth happens, where the health is restored and where ultimately you build the physique you will next present on stage.

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If you are at the start of your journey especially, you probably look at people putting on weight and think WOW, how do they deal with that? But the truth is we are all different and all deal with it differently.

Too many people start to get uncomfortable when the lines fade and body composition slips a bit and turn straight to a mini cut because they’ve got an event coming up BUT ultimately this is the time you put the brakes on your progress ⛔️

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It’s not always easy but we let go of body comp for the greater good. You are going to feel fluffy, gain body fat etc but just always focus on the WHY. Remind yourself that you are doing this in the pursuit of the muscle you are trying to achieve. Remind yourself you are STRONG.

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& finally, If you’re not dedicated to this, don’t expect to bring an improved package to stage next time round
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Need help with your bodybuilding journey?
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🏋🏼‍♀️ .coaching
👙 ‘RAW’
💊 ‘RAW’

Let’s talk about wrist wraps and wrist positioning in the Press 👆🏼

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Wrist positioning and grip is always going to be one of the biggest problems when performing a pressing movement.

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Make sure you’re wrapping the wrist (with 😜), keeping the palms open and coming higher up the hand, so when the wrap is tight it will cause the grip to close naturally.

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Ultimately this will result in a natural, neutral position - NO WRIST PAIN + BIG BREASTS! 😈

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Drop me a message or hit the link in my bio 🔗
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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
💊 ‘RAW’

+10KG OF MUSCLE? 20 WEEKS? NO PROBLEM ✅

put in the fu***ng work and got the result 🔥

There has been challenges along the way, but we worked together, overcame them and smashed some serious progress.

Setting the percentage rate of gain, making sure he didn’t gain too much fat & managed his busy social life to ensure progress.

Don’t ever believe things will be straight forward with your physique journey. You have to have the ability to adapt and overcome, not just give up.

There’s always going to be something throwing you off - a meal out, a weekend away - but you can’t let this just completely stop your progress.

Having the right plan in place from the start with the right guidance and you CAN achieve whatever the f**k you want.

Want to join my team?
Drop me a message or hit the link in my bio 🔗
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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
💊 ‘RAW’

Your idea of ‘high intensity’ is probably all wrong
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I think so many people think it means rushing through the session, keeping rest to a minimum, keeping their pace up - you couldn’t be more wrong
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Intensity is how hard you push yourself relative to the goal you’re trying to achieve
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Sure if your goal is to set the world record for getting in and out of the gym as quickly as possible, taking 30 secs between sets you could say if pretty intense…
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However, if your goal is hypertrophy, intensity is pushing as hard as physically possible towards that goal, moving as much weight as accurately as possible for as many reps as physically possible
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Remember the goal, muscle building isn’t a race, if you treat it like one, you’ll most certainly loose
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Want to take your training to another level?
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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
💊 ‘RAW’
👙 ‘RAW’

LISTEN UP 👆🏼

Nobody wants to look back in a years time and be in exactly the same place.

We get it - change is hard.

Sacrifice is hard.

Saying no is hard.

But looking in the mirror in a years time is going to be harder filled with regrets.

Want to make a real change? Join us.

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🏋🏼‍♀️ .coaching
⛓️ ‘RAW’
💊 ‘RAW’