“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.

Members of the Month: The Molivers

Members of the Month: The Molivers

Please introduce yourselves:

We are both from Long Island, NY. We met at Pizza Hut (where Patti worked) in 1990, reunited at a friends wedding in 1999, and have been together since.

Tell us about each of your professional lives:

Seth: I am a chiropractor and have been practicing for 18 years. My office is located in Davidson.

Patti: I am a freelance graphic designer.

Give us a quick snap shot into your world (kids, hobbies etc.):

We have 2 kids (boy & girl), 12 and 9. We enjoy bike riding, hiking, and getting outdoors with the kids. Seth is an assistant Boy Scout leader, volunteers at the Ada Jenkins Center, and we are both involved with many charitable organizations.

When did you start coming to Raw Fitness?

We started coming in April 2017 when we joined the “Lake Ready” challenge… and WON!

What type of results have you seen since coming here?

We have both lost over 10 lbs and approximately 5% body fat. We both feel stronger, have more energy through the day, and overall, feel healthier.

What is your favorite exercise?

Seth: Flipping tires.

Patti: Ropes.

Least favorite?

Seth: Stretching!

Patti: anything with val sliders

Most embarrassing moment from your childhood? Juuuuuuust kidding!

HA! We have no embarrassing moments. 🙂

Tell us an interesting fact about each of you that we would be surprised to hear:

Seth: I was a volunteer down at Ground Zero after the World Trade Center attacks on 9/11 adjusting the search & rescue team, including National Guard, police & fire departments.

Patti: I had a 1 word “part” in the movie “One Good Cop” with Michael Keaton. I got paid $800 plus residuals, but was cut out of the movie. They asked me to come to California to reshoot the scene, but I had just started college and chose not to.

Anything else you would like to say?

We are so happy to be a part of the Raw Fitness family. We absolutely love the classes, the trainers, and have enjoyed getting to know the other members.

Small Changes For A Big Impact

Small Changes For A Big Impact

One of the things that mobilizes people is a feeling that they can do something meaningful and valuable right now, even if it’s small. Healthy life emerges as a result of small actions done consistently.

Here are two concepts that will help you with consistency on your fitness journey.

The concept of ‘low-hanging fruit’.
What is the easiest thing you can do right now to get you closer to a healthier you?

We all love the epic beginnings and grandiose projects (like a Thanksgiving meal prep or Christmas day). We all want to change our lives in a week and be a totally different person, right?

Of course, it’s not reality, so that’s why I love the idea of this ‘low-hanging fruit’. How can my steps be as easy and manageable as possible, and how can I do it right now?

Usually, when I present this concept to my clients they come up with some things they can do that very moment, like getting up from their desk and walking around, doing push-ups, some jumping jacks, they’ll write out a shopping list or do some food prep. It doesn’t really matter.

The idea here is this – what is it that you can do this very moment to affirm your commitment to healthy living?

Remember, it doesn’t have to be complicated or heroic. It’s just a small action that inches you towards a healthier you. It needs to be doable enough, so you can confidently say “Oh, I can do that! That’s too easy.” It is small steps done consistently that take you to your goal.

The concept of ‘doing less’.

For some strange reason everyone loves busyness. I don’t want to go on a tangent here, but I think ‘busyness’ can be somewhat an addiction. So many busy people have lives full of stuff they don’t really need and even don’t really want.

So, sometimes health is about what you add (eating more veggies, drinking more water, getting enough sleep, exercising more), but sometimes health is about what you take away (clearing the clutter/ removing inessential things/ removing stuff that drains you).

Sometimes having more energy and wellness in your life is just about taking away things that are sucking you dry.

So when I first tell this to people they ask “How can I do less, when I am so busy?” I tell them, “If you sit down and account for how you spend your time and where you spend your energy, you will be able to see the things that you don’t need nor want that are sucking the life force out of you. And if you could just remove a couple of those, you’d feel fantastic!”

So many families are over-scheduled. Somehow parents have this notion that if their kids are not in Kumon, taking ballet classes and learning to play violin at the same time, they will grow up to be non-functioning citizens.

Filling up the slots in your calendar is not the same as doing something that is truly valuable and nourishing for your body, soul and spirit. Often doing less lets you do the important things better.

What is that small action you can take right NOW (after reading my blog post) that will move you just a little closer towards a healthier and happier you? I personally have been missing out on my sleep, so I’m going to go take a nap 🙂

Coach Natalia

Client Of The Month: Boun Senekham

Client Of The Month: Boun Senekham

Client of the Month

1) Name: Boun “Boone” Senekham

2) Please introduce yourself: My name is Boun “Boone” Senekham. I’m 42 years old. I consider myself to a busy bee, trying to live a healthy and balanced life. I’m a social person, and am blessed to have a great family and group of friends. I consider myself to be a lifelong student– always looking to learn new and exciting things. I try to stay focused and remain positive and learn from others around me.

3) When did you join Raw Fitness? I joined Raw Fitness in October of 2012.

4) Tell us a little bit about what brought you to Raw Fitness in the first place: I was a little out of shape and wanted to get back into being fit, in a small intimate gym setting. Raw Fitness not only offered such a place, but provided a fun workout environment.

5) Favorite Exercise: Any exercise that works the core!

6) Least favorite exercise: Stationary biking.

7) Favorite cheat meal: Pizza

8) Tell us a fun fact about yourself: I am a Star Wars junky, like to ballroom dance, enjoy learning new languages and a huge Francophile!

9) What have you enjoyed most about your training? Making new friends!

10) Do you have any goals for 2017? Either in the gym or out. Getting lean and tone. Back to my 2013 fitness level. Personally—spend more quality time with my family and loved ones.

How To Bolster Fitness Motivation

How To Bolster Fitness Motivation

Don’t you wish you felt on fire for your fitness journey all the time?


Although perfection in this area may be a unicorn, with the right strategies and mindset, you can definitely bridge the gap from where you are to where you want to go.


Motivation has many different angles. I will cover the few that I think will give you the most bang for your buck.

  1. Goal setting

For this one, the key is to bolster what we call “intrinsic motivation”. The best way to do that is to ask yourself the right questions then take your time to dig for deep, meaningful answers and to actually record them by writing them down. A goal that isn’t written down is just a dream! (If you really want to be a super-star, then try on the following questions for size.)

  • If you could snap your fingers and have any 3 fitness wishes what would they be? Like if you knew you couldn’t fail, what would you go after?
  • Why are these goals important to you? Really dig here. You may even need to ask why a couple more times until you get down to the actual root where the goals true meaning is revealed.
  • What sort of things in life are important to you? What are you passionate about?
  • How does health and fitness tie into those things?
  • Imagine you now have the body you desire, was it worth what it took to get it?

2. Now that we have a good understanding of why this is a meaningful venture for you, there are a couple things you need to understand about staying motivated.


  • In my own personal battle with addictions, I thought for me to get clean I just needed to come to the place where sobriety meant so much to me that I would finally stop using drugs. That is NOT how it ended up going down, and as a matter of fact it rarely is. So I can assure you that you will not always feel motivated. You need to internalize this next mental hack in order to persevere.


  • Here it goes: “you can’t think your way into better living, but you can live your way into better thinking!”


    • To unpack that, it simply means you have to take an action that may seem contrary to your current feelings, but as you do, your mind will hop on board. In my case I felt like getting high, and the last thing I wanted to do was to call someone in my social support network. But without fail, if I picked up the phone to seek counsel on how I was feeling, I would be on the phone 3 minutes and I felt totally different. I no longer had the urge to use.
    • So if you don’t feel like working out, just get your butt in the gym and go through warmups and by the time you are ready for your first work set, you will be shocked that you actually feel like working out now.
    • The same goes for grocery shopping. Make a deal that you will just go to the produce section and if you want to leave after that, you have my permission. By the time you get that far, I would be willing to bet you finish getting what you came for.
  • There is no such thing as failure, there is only feedback.


    • Did you have a blowout with your spouse and eat a whole box of donuts? You didn’t fail, you just learned something about yourself and got some feedback.
    • Did you run through McDonald’s because you didn’t wake up in time to prep breakfast? You guessed it, only feedback.
    • This may sound like it accepts failure and you will never change. I must admit I almost felt the same way until I started implementing this into my life and realized how much more motivating it was to know that I could always start over. I have rarely seen someone guilt themselves into good results, but I have seen someone take enough feedback over time to get themselves on the right track. So treat everything as a learning experience.


  • You will need fresh doses of good motivational information.
  •  The default setting for the human heart and spirit is to drift. That’s the bad news. The good news is that we can avoid drifting by having our minds renewed with fresh educational and motivational insights.
  • We again use our coaching software that has short punchy motivational lessons and reflective questions administered in small, daily dosages.


  • Here is how you can recreate a similar effect on your own:


    • Subscribe to some killer fitness related blogs. A few we like are precisionnutrition.com, girlsgonestrong.com, fitmencook.com
    • Schedule in to read a blog post a week. Put it on your calendar or to-do list so you don’t forget
    • Pick whatever habit you are trying to conform to and Google search for that particular habit so it gives you a little “motivation through education”

Hopefully you have found this article insightful and practical and it serves you well during your fitness journey. 


We would love to hear from you or connect with you, so feel free to leave something in the comments below.


…Now go make those fitness goals into a reality!


Why Most Fitness Programs Fail And What To Do About it

Why Most Fitness Programs Fail And What To Do About it

They say the definition of insanity is doing the same thing over and over and expecting different results. 


If that’s the metric that we use, then there will be millions of Americans who will embark on a fitness journey this New Year for the 20th time and will insanely go back to their routine habits in a matter of weeks.


Please don’t fault me for pointing this out, when push comes to shove, I am an extreme optimist concerning people’s ability to make lasting change.




The only way that will happen is if our resolute fitness goer does what we have learned to do as experienced coaches to those in need of personal change, which is to remove the limiting factors so success becomes likely over the long haul.


This article will identify the 3 biggest reasons that fitness goers fail to make lasting change and most importantly what to do about it.


Here we go:


Reason #1) They chose the wrong type of nutrition and exercise for their body-type and goals.


In this scenario, we have great intentions but bad information when it comes to designing the program.


If your goal is fat loss and you are still doing long duration cardio, or aren’t performing intense strength training, then I encourage you to reconsider.


Here is a video that outlines why interval style cardio is better for fat loss if you are a bit of a science nut https://www.youtube.com/watch?v=HrUszOWSjdU&t=79s


Here is a video of Neghar Fonooni deadlifting 210 lbs at 125 lbs of body weight. She strength trained to look like that and she does NOT look like a bulky bodybuilder because she did it correctly. https://www.youtube.com/watch?v=pM3Qf0sgUN4


I could get scientifically deeper on this topic, but want to keep this article highly practical. Feel free to post in the comments section if you would like to dive deeper. I would love to hear from you 🙂


Reason #2) your exercise and nutrition protocol never became your “new norm”.


Most people start on something at a pace they can never legitimately sustain. The life transformation begins and within 6 days or 60 days life goes right back to what it originally was.


There is a book called The Power of Less By Leo Babuta where he sites research that if a person adopts one habit at a time, there is an 85% chance they will comply. If they adopt 2 habits, it drops to under 35%, and 3 habits drops to under 10%.


So let’s explore the typical body and life transformation program that most embark upon:

Prior to changing, they are doing very little activity and exercise and are eating at less than 50% capacity of what someone looking for a radical transformation would need to do.


The program now goes something like this:

  • Go to the gym 3 days a week and figure out what to do while I am there.
  • Go running an additional day every week.
  • Get sufficient sleep.
  • Eat more veggies.
  • Figure out how much protein I need, then adhere to that.
  • Prep my food every week.
  • Learn new healthy recipes that I’ve never made before.
  • Drink half my bodyweight in ounces of water.
  • Have strategies in place for when I am traveling or in a time crunch.
  • Figure out how many calories I need, then learn to calculate how much I am actually eating.
  • Have strategies in place to help me cope with stress which makes my body hold on to unwanted fat.
  • Change my workout routine every few weeks so I don’t plateau.
  • Go from eating 2-3 times a day to 5 smaller meals
  • and so on, and so on…..

No wonder they can’t sustain that level of change for a significant amount of time!!!


What we have done here at Raw Fitness, is attached a coach to every client who oversees their behavior upgrade program, and we focus on one habit at a time until that becomes their new norm.


For example, some clients never eat breakfast, so a good habit for them might be eating breakfast every day, or if that’s too difficult, start with only 3 days a week.


Then we would give some simple food selection and food prep strategies that would help them be successful, particularly if lack of time was one of the original hindrances. 


We would also keep them accountable on whether they were consistent and we also have ways of keeping them motivated, but I will touch on those concepts in a little while.


You may think that this is painfully slow, but I can assure you that once you stack a few well selected new habits on top of one another and you gain confidence from all the small victories, the results not only come, they stick!


If you are rolling solo in your new journey, then here are a few habits that you can choose from so you can make incremental, sustainable progress too!

  • Eat your food slowly (shoot for 15 minutes per meal and chew really well) Eating quickly is one of the best predictors of obesity believe it or not! Eating slowly will help you to digest your food better, absorb nutrients, and help iron out your hormonal signaling for satiation.
  • Stop at 80% full (or if 80% is tough for you to calculate stop when satisfied instead of stuffed).
  • Eat 1-2 palm sizes of protein 4-5x/day.
  • Shoot for 5 servings of colorful fruits and veggies/day.
  • Drink 16 oz of water upon awakening and a cup at each meal and training session.
  • Save starchy carbs for breakfast and post workout
  • Eat a nutritious breakfast 5 out of 7 days
  • Create a great sleep ritual by mastering a relaxation technique and turning off all electronics at least an hour before bed.

These are a good start. Try and master 1 habit for 2 weeks and move on to the next. If you like, you can also map out on a calendar a 3-4 month plan of action and set a reminder in your phone to alert you every morning for whatever habit you are on. I personally like using the “Todoist” app for my own personal recurring daily tasks. 


Reason #3) Lack of Accountability/Social Support


  1. So this is a biggie. There is a boatload of information about the value of having a social support system to get you where you would like to go.


Kids who grow up with both parents are much less likely to end up in jail. 


12 Step groups like AA and Alanon have huge followings, and there are churches and religious congregations littered all over this great country where many people are seeing their lives dramatically changed for the better. 


I’m always saying that if God wanted me to do life alone, He probably would have put me on a deserted island somewhere.


At Raw Fitness, we have been blessed by great members who encounter and encourage one another. There are no meatheads kissing their biceps in the mirror and taking selfies of their abs in our gym. We want everyone to feel comfortable.


We also tag on an extremely passionate staff to help solidify our social support and accountability.


When I coach nutrition and I have someone on a particular habit, I use our handy dandy nutrition coaching software interface where our members have to check off whether they were able to execute their habit on that particular day. 


It is amazing what a person will do on a day when they know their coach cares and is checking on what they are doing. 


There are ways that you can incorporate this principle for yourself outside of our environment. 


You can find a friend who wants to get fit, or better yet one who already displays the discipline to live the lifestyle you are looking for, and see if you can become their workout partner. 


Employ your spouse or kids to keep you accountable on your late night snacking or fast food indulgences. Give them permission to ask about your consistency and to call you out when they see you go awol.


Please also employ our “clean slate policy” whenever you don’t hold to your desired behavior. I am yet to see someone be guilted into results, so make sure you give yourself permission to start fresh after any lapses and try and identify specific strategies to help you stay on track better the next time.


Join a fitness-centric Facebook Group or Forum.  There are a ton out there and being able to share successes, failures, and questions with a large group of like-minded individuals can really go a long way.


We have a private group that we monitor for the gym and I love when our members are active on it, especially when they help one another. If you would like to be a part, send us a request. https://www.facebook.com/groups/1681715628768802/