“In The Know” Nutrition For Weight Loss

“In The Know” Nutrition For Weight Loss

Have you ever felt frustration with the whole process of pursuing your health and fitness goals?

We at Raw Fitness have broken down and simplified the process by breaking down success into 3 distinct categories.

  • Movement Mastery
  • Mindset Mastery
  • Meal Mastery

In order to be successful you will need all 3. Today's lesson focuses on what may be the greatest source of frustration, confusion, and hindrance to seeing your clothes fit the way you want and having the scale tip in your favor: Nutrition aka Meal Mastery.

Natalia eats, drinks, lives, sleeps, breathes helping others to be successful with their Meal Mastery.

If you want to get out of the rat race of mustering up enough motivation to stay away from "bad foods" or forcing yourself to eat "good foods" then watch this video on a concept we call "Structured Flexibility" 

I'm warning you right now, get ready to get off the hamster wheel and find the true way to achievable and sustainable results. This video is a game changer.

Overcoming Gym Related Anxiety

Overcoming Gym Related Anxiety

Hopefully you have visited our gym or perhaps even this website because you have worthy fitness goals.

Perhaps you are one of the many people who may feel anything from a light case of butterflies walking into a gym environment, all the way up to a full blown panic. Or perhaps it's somewhere in between.

The obtrusive thoughts of: "what if I look stupid?", or "what if I can't do it?", or even "what if my muscles start to burn and I get out of breath and I don't like the way it feels?" can be a much more negative experience than the workout itself. 

So whether you are highly debilitated by this, or it just steals a little of your joy, the encouraging reality is that we have the capacity to learn and grow and change as humans.

You, as many have before you including myself, can overcome this and not let is stand in the way of you making your comeback, whatever that may look like for you.

Would 10 minutes of your time be too much to ask in order to launch you into some serious forward momentum in dealing with your anxieties, both in the gym and out?

Good! Because I actually only need 6. Check out the video below and as always, we welcome any comments you feel comfortable bringing to the table.

Foam Rolling Favorites

???? Do you even Foam Roll?? Foam Rolling, a tool for “Self Myofascial Release,” is a great idea for literally everyone to incorporate into their exercise routine.

With just a few minutes each day, you can really help your muscle recovery time shorten by providing hydration ???? and allowing your fascia (connective tissue) to return to it’s normal elastic, pliable self.

???? Reach out to us in you’ve never used a Foam Roller, and we would be glad to point you in the right direction! ➡

strict on goals

strict on goals

❓❓How do you deal with an interruption in your health and fitness journey? Does it derail you for weeks? Does it make you feel overwhelmed????? Or, do you take it in stride, and stick to the long-term plan?????

Say your nutrition is bad for 1 whole weekend. Does that completely destroy your mindset about weight loss?
❎Don’t give the interruption that power❎

1 bad meal does not mean you’re off track forever. 1 bad workout, or 1 skipped workout doesn’t mean you’re never going to get your results. ????

That being said… hold yourself accountable✔ to get back up after and get back on track!???? Keep your long-term goals front and center in your mind! ???? Sometimes we have events pop up at work and they change our workout schedule. The key is, we must continually remain flexible and somehow get the workout done. ????

???? Share some of your strategies on how you overcome a small setback! ????



???? The top definition of “value” is: the regard that something is held to deserve; the importance, worth, or usefulness of something.

????I don’t know about you, but I’m sick of hearing people give value to words, or phrases, that are in turn de-valuing themselves. ????

For example,✅ “Sure, I can deadlift pretty heavy, for an ‘old lady’. Or, “For an ex-athlete, I guess that sprint was ok.” ????

PEOPLE! ????Give yourself credit! A deadlift that is heavy to you, is heavy weight, and you should be proud???? of what you accomplished. Do not take away anything from what you just did by saying “for an ‘old lady’, or ‘for a girl, or ‘for a guy with 2 repaired knees.’

This builds off of the last #RawInspiration about Comparison. It’s OK (and encouraged????) to be pumped up about completing a lift✔, or a task at work, or a challenge that was difficult for you! ❎ Do not let the importance, or worth, of what you just did be determined by anything that degrades, or devalues yourself, or your goals. ????You know the standard you hold for yourself, so take pride ???? in holding your values!

#RawInspiration : Comparison

#RawInspiration : Comparison

Theodore Roosevelt said it way back when, and it still rings SO true today, especially in the age of social media, “comparing your work, your life, or whatever else will only serve to make you unhappy.”????

We are so quickly to downplay our accomplishments and compare them to something that “someone else did better.” ????

Take JOY in your strength, celebrate ???? your accomplishments, and remember: “the grass ???? is greener where you water it.” ????

Quinoa Salad

Quinoa Salad

This Salad is SO yummy and full of goodness????! Thanks again, Geri Nolden for the recipe!
➡➡Try this out for your next BBQ, instead of bringing a bag of chips! ????

⭐Quinoa Salad⭐
1 Cup of Quinoa – cook according to package set aside to cool

1/2 Cup Red onion – chopped
1 cucumber – peeled and chopped
1 Red pepper cleaned and chopped
2 Lg Carrots – peeled and chopped
2 T Cilantro – cleaned and chopped – add more to your liking
1/2 corn kernals fresh if preferred – but canned is fine

????Combine all ingredients together

Add 1/4 cup – Extra Olive Oil
2 T Champagne vinegar – or to your taste

Salt and Pepper to taste

Toss and serve and enjoy!????




????????Have you ever gotten punched in the gut? That’s what hearing this may sound like. “You lie loudest when you lie to yourself.”????????

We convince ourselves of untrue ❌ and complicated excuses all the time. We are all guilty of this.????

What would happen if we were self aware enough to realize some of the false statements we tell ourselves? ????

“I don’t have time⌚ to workout”
“Everyone else’s needs and well-being comes before mine.”????
“I’m not a morning person.”????
“I’m can’t workout in the evening because I’m too tired???? after work.”
????”Eating healthy is expensive.”

What ‘un-truths’ are we telling ourselves?????

How can we flip the script?? Let’s talk it out and come to some solutions together!????

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: https://www.facebook.com/LottaFoundation/