Running Strength Part 1

Hey Runners ????(Or aspiring runners!):❓ DID YOU KNOW ❓ that you can become a faster runner by adding in some strength training?? ????

✨Want to know more about adding in some simple strength moves to increase your muscle?? (the right answer is yes! ????)

Watch this video ???? and then comment ⬇ if you want more exercises!

Comeback For a Cause: “Do a Lotta Good”

Comeback For a Cause: “Do a Lotta Good”

Here at Raw Fitness, we are a family. An always evolving, and growing, family.

Our mission statement is: “To be Lake Norman’s Most Caring Gym.”

Our members made that statement so true during our “Comeback for a Cause” Challenge. By exercising harder, longer, and with more intention, we raised $3,000 for The Lotta Foundation.

With this money, The Lotta Foundation was able to do ‘a lotta good.’ Every year, they host “A Great Day Of Play” where during spring break, underprivledged kids can have a fun day to look forward to. They provide a lunch for the kids, as well as get them moving and playing with games and activities. Even some of the Carolina Panthers and Davidson Basketball players came out to help with the event!

This day takes a ton of planning by the Lotta Foundation, as well as some donations from the surrounding community.

You see, not only does The Lotta Foundation host this super fun day for kids, but they give grocery store gift cards to the participants, so they don’t go hungry during spring break. Too often, we forget about the kids who rely on school breakfasts and lunches for their daily nutrition. They might not be getting enough (or any) food at home.

Also, think for a minute about how many kids get to go on fun vacations to Disney World or the beach for Spring Break. Those kids come back to school with exciting stories about how much fun they had. Now, our kids can take part in those conversations as well, because they had A Great Day Of Play.

It was our honor to help this awesome foundation provide food for these kids.

and YOU, OUR MEMBERS, made it happen.

Check out all the other amazing events The Lotta Foundation hosts, and how you can continue to support their team on their Facebook Page:



We all have goals. Are your goals S.M.A.R.T. goals, or just wishes????? (Specific, Measurable, Attainable, Realistic, Time-Bound)✌

⭐For example: If I say “I want to be a billionaire.” Unless I use the acronym SMART, ???? this is just a wish (and probably unrealistic). I would need to set up a solid strategy to get my billion.????

This works the same way for fitness and health goals.???? Just saying “I want to lose 50 pounds,” isn’t going to guarantee success.???? However, making a strategy using SMART makes your chances a whole lot better! ????

How can we help you narrow down your SMART goals?????

Why Water?

Why Water?

We all know that water is the essence of life. But, how much should we drink? How do I get all that water in everyday? Why drink so much water?

Keep reading for some tips, tricks, and benefits of drinking water.

How Much Water?

Standard practice suggests we drink 1/2 our body weight in ounces everyday. This number can change however, depending on some personal charactaristics:

  • If you’re an athlete, you should be drinking more- at least 1.6oz./lb.
  • Men typically need more water than women
  • If you sweat a lot, replenish what you lost!

Why Drink So Much?

I could list about a billion reasons why water is so important, but here’s my 5 favorite benefits of consistently drinking enough water.

  1. Lubricating and cushioning your joints. If you have achy or ‘creaky’ joints, you might feel a difference with more h20.
  2. Get rid of toxins… AKA “de-tox.” The word ‘detox’ has gotten so many different definitions now, but truly, your body is always getting rid of toxins. The best way we do this is by going to the bathroom!
  3. Prevent headaches, confusion, and mood swings stemming from dehydration.
  4. Improve Skin Complexion- Keep your pores from drying out, and becoming tight and flaky.
  5. Keeps you ‘regular’- you know what I mean…

How Do I Drink More Water?

Keep forgetting to drink more water? Not sure how to get a gallon of water in everyday? Does this task intimidate you? Here’s my 5 best practices and tips to get more water in during your busy day.

  1. Carry a fun water bottle with you everyday. Put stickers on your Nalgene. Buy a water bottle that’s brightly colored and has your name on it. Let your personality show through your bottle. Have fun with it! (and save the earth by not using disposable plastic bottles)
  2. Set alarms on your phone to remind you to drink water every 30 minutes. It’s not quite as beneficial if you forget to drink water all day, then remember suddenly at 9pm and chug a gallon. We need it all day long!
  3. Join a challenge group on Social Media, or challenge and hold accountable a friend, coworker, or family member. Have fun with! Social Media is a great tool for accountability.
  4. Infuse your water- add some lemon, lime, cucumbers, or another fruit to your water to give it a little natural flavor. Plus tons of other health benefits from the fruit or veggie!
  5. Replace 1 sugary drink/day with a glass of water to help reduce your soda or sweet tea habit. Take baby steps!

How To: Learn the Chin-Up (Part 2)


????Have you been practicing what you learned in Kym’s 1st chin-up instructional video❓

Here’s video #2️⃣in the series ➡️➡️ pay attention to learn some great tips to be well on your way to rocking your first chin up!????️‍♀️

Missed the 1st video? Don’t worry, just let us know, and we’ll send it to you!????