What is the big deal?

What is the big deal?

“Chest proud,
squeeze your glutes,
shoulder blades in your back pocket,
chin to your chest,
squeeze your glutes,
ribs down,
hang like a banana,
engage your core,
neutral spine,
bicep by your ear,
break parallel,
did I mention squeeze your glutes?!?…”.

Have you heard any of these from your coaches?

Chances are you hear them all day, every day and hopefully in your sleep.

So what’s the big deal?

I mean, does it REALLY make a difference as long as you’re moving?

I read a quote the other day by strength and conditioning expert, Mike Boyle, and it had me stirring over of the importance of proper form, and although pretty straighforward, you have to love the candor of Mike Boyle!

He said: “Strength is one of the best injury prevention tools in sport, but getting injured while training not to get injured is as stupid as it sounds. What trainee wants to be injured? Any takers? I gave up the macho crap years ago. I just want results”

Results without injury. That’s what we all want isn’t it?

Think of building a house.

First you need a solid foundation correct?

What if the contractors cut corners in laying the foundation?

Perhaps not properly fastening the beams and columns that support the home. Well, we all know what the potential outcome would be.

It may not be apparent right away, but eventually without the proper connections supporting the structure, something is going to give.

Likewise, when we train our bodies we naturally want to find the path of least resisitance, we may cut corners and not even know it, which in turn can lead to compensating by using improper muscles, setting us up for injury.

So how do we prevent injury? By building a proper solid foundation.

Using the intended muscle groups and using them properly is crucial in your fitness foundation. Not just moving. Our goal is to build a solid foundation, progressively making you stronger, safely!

I know when we are lifting and are asked to go down in weights or are given a modification, sometimes it can make us feel like we are going in the wrong direction as far as progress.

If we want to get stronger we should continue to go up right?

Actually the opposite is true.

We get stronger by recognizing that we may have to back off temporarily, perhaps lifting lighter with proper form and full range of motion, rather than heavy, sloppy, and compensating (causing injury and teaching your body to move through incorrect movement patterns).

We want to control the weight, own the movement, not let the weight control us. It is then that we get stronger and are building that rock solid foundation.

That is what leads to better muscle balance, proper muscle activation, joint stability, better movement all around, and decreases your risk for injury so you can actually move towards your fitness goals….and not be sitting on the side lines waiting to heal.

So the next time you hear, “Can you feel your butt? Hips down. Squeeze your glutes!” Remember, we are working on that brick hoooouse together! Let’s continue to build solid foundations and get results Raw Fitness Ninjas!

-Coach Trina

$5000 Grand Prize Lake Ready Challenge

$5000 Grand Prize Lake Ready Challenge

* $5000 Grand Prize
* Contestants will be placed in teams of 5
* Challenge is 6 weeks in length starting 5/1
* Weigh ins will occur prior to the start of the competition (4/27-29), in the middle of the challenge (5/18-20), and at the end of the challenge (6/12-13).
* Team with the most combined % of fat loss and/or % of muscle gain will split the $5000 grand prize
* Non-members will be able to take (3) 45 minute group fitness classes per week as a part of their entry
* Must have a minimum of 8 teams in order to hold the competition

Entry Packages

* Non-Member Basic- $159

* (3) 45 minute high energy group fitness sessions
* placed on a team
* potential to partake in the grand prize winnings
* 1 motivational email per week
* placed in our private FB group
* a host of nutrition tips and healthy recipes

* Non-Member VIP- $279

* All the features of the basic package plus
* (4) 60 minute personal training sessions for use during the 6 week challenge
* Unlimited access to our small group fitness classes and facility during open gym hours

* Member- $79

* Use of the gym in accordance of your current membership
* placed on a team
* potential to partake in the grand prize winnings

Investing in Success

Investing in Success

Let me share a story with you…

There once was a man who was going on a trip and he decided to delegate responsibilities of his finances to 3 people.

To one he gave $5,000, another $2,000, and the last $1,000.

As soon as he left, the 1st person immediately went to work and doubled the lender’s investment. The 2nd person did the same as the 1st. The 3rd person on the other hand, took the lender’s money, dug a hole in the ground, and buried it.

When the lender finally returned from his trip, he met up with the people to whom he had lent his money.

The person given $5,000 showed him he doubled his investment, and the lender rewarded him by making him a partner. The person given $2,000 also showed him he had doubled his investment and rewarded him by making him a partner as well!

Finally, the person given $1,000 came to the lender and said “I was afraid I would lose your investment, so I took it and buried it. But here is your $1,000 back!”

The lender was furious. He asked him why he didn’t at least put it in the bank to build interest rather than just bury it?!

So the lender took his $1,000 and gave it to the person he had given $5,000 and said “to those who do well with what they are given, even more will be given to them, and to those who do nothing, what little they have will be taken away.”

As you think upon this story, replace the monetary value with your time, energy, and personal investments you’ve made to your health.

The most important question we can ask is what kind of an investor are we?

Are we taking the investment of our time (i.e. getting to the gym regularly; pushing ourselves hard while there) and utilizing it to make progress? Or are we burying our time in the sand giving us no personal gain?

Consider your personal goals. Are you investing in achieving that goal (i.e. pull-ups, no more sugar)? Or have you taken the goal, buried it in the sand, where there is no reward to be made?

The point is this: whatever investment you have made, do well with it, and you will be rewarded in big ways. However, if you choose to do nothing with the investments you have made, you will not see any positive return on those investments.

Make the choice today what kind of an investor you would like to be. Successful or wasteful?

Coach Kym Campbell

March Client of the Month: Stacey Barnet

March Client of the Month: Stacey Barnet

Do you have any hobbies?  Hiking, camping (anywhere but especially out West), gardening; anything outdoors. Best way to spend time is a long stroll with the dogs anytime but sunrise is my favorite.

Pets: I have the cutest, sweetest female yellow lab, Summer, my good little boy foster dog, Rocky, my 19-year-old-lady cat, Clementine, and Summer has a black and white comical cat, Arthur.

Do you have any hobbies?  Hiking, camping (anywhere but especially out West), gardening; anything outdoors.  Best way to spend time is a long stroll with the dogs anytime but sunrise is my favorite.

Tell us a fun fact about yourself:  My dad and family were involved with Disney World during its construction and opening days and I worked there during high school and beyond.  I support our local farm community and coordinated a local farm tour for a number of years.  I have a passion for sharing ideas about healthful living through self-care, exercise and nutrition.  I am a certified yoga and Pilates teacher, a licensed Esthetician and former ballet dancer.  I love to walk in the rain, read in the quiet, sit outside by the fire, and I’m addicted to Outlander (especially because I love a man in a kilt).


When did you join Raw Fitness:  August 2017


What brought you to Raw Fitness:  The recommendation of a dear friend of mine.


Favorite exercise:  Slider lateral lunge with cable row.


Least favorite exercise:  Slideboard hamstring curls.


Favorite healthy snack or meal:  Nice bar.


What song / music genre motivates you?  Classic rock, Bruno Mars motivates me and I connect with Adele’s music.


What have you enjoyed most about your training at Raw Fitness:   Knowing that the only thing I have to do is walk through the door and the teachers and trainers have got me from there, the people are friendly and welcoming, the environment is energetic, the knowledge of the teachers and trainers and their desire to improve form and care of clients.


What are your goals for 2017?  Either in the gym or out.  To simplify my life and create a more nurturing lifestyle by integrating fitness, nutrition and self-care.



Member of the Month: Ruth Ristaino

Member of the Month: Ruth Ristaino

1) Name: Ruth Ristaino

2) Please introduce yourself: I have lived in Cornelius since 1989. I am a Certified Registered Nurse Anesthetist. I work at CMC Main. I have 2 Springer Spaniels, Rosie and Elvis.

3) Tell us a little bit about what brought you to Raw Fitness in the first place: Lucinda Chreitzberg gave me a certificate for 2 training sessions at Raw for my birthday in 2013. My husband had died the year before and I had not been exercising since. I had previously enjoyed being physically active. She thought it would help me to get back into it; she was soooo right.

4) When did you join Raw Fitness? Immediately after I had those 2 training sessions, March 2013.

5) Favorite Exercise: Anything that starts with or involves a plank, Turkish Get-Ups.

6) Least favorite exercise:The dreaded burpees!

7) Favorite cheat meal: Pizza

8) Tell us a fun fact about yourself: When I was in Nursing School in Pittsburgh,My Mom and I hitched to downtown Pittsburgh to celebrate The Pittsburgh Pirates World Series win.

9) What have you enjoyed most about your training? The great people I have met at Raw, both staff and clients. Just getting stronger in general.

Here is a video of Ruthie repping out 135lb deadlift at 115lbs of bodyweight. Way to go Ruthie!!!

How To Prep A Healthy Breakfast For The Entire Week In Under 10 Minutes

How To Prep A Healthy Breakfast For The Entire Week In Under 10 Minutes

What if I told you that nutrition accounts for 70-80% of our clients’ results?

Well, science has proven this to be true, again and again. (I have included a link at the bottom of this post to a study done on post-menopausal women in case you want to make sure I’m not full of bologna) If you want to lose fat, build muscle, and feel better, then your nutrition is going to play a huge roll.

We specialize in helping people with busy lives to execute, so they can reach their goals.

Here is a practical way to make a healthy breakfast for the entire week with less than 10 minutes of prep time. Watch the video below:

If you found the post helpful then please share it on Facebook. It is our mission this year to help thousands of people to live healthier more empowered lives and we can’t do it without your help.

Also if you wouldn’t consider yourself a typical “gym person” we are running a $2500 grand prize body transformation challenge specifically for you! You can get the details if you click here.

Click Here To View The Research Study I Spoke About Earlier