Fundamentals 2018

Posted: November 28, 2017 in Fundamentals


R.A.W. Training is opening up our fundamentals sessions to new clients starting January 2018! If you, a friend, or family member would like to begin training at R.A.W., you can learn all the movements necessary to do so by attending our Fundamentals Prerequisite Course.
Our Fundamentals Course includes five 1 hour sessions designed to teach you the lifts, movement patterns we use at R.A.W., establish workloads and have an opportunity to get to know you, as well as your training goals. No waste of time here, you will learn the movements but will also get workouts in too so come dressed ready to workout in every session.
This new group will meet on the following days and times:
Monday January 15th 7:30pm
Thursday January 18th 7:30pm
Saturday January 20th 11:00am
Monday January 22nd 7:30pm
Thursday January 25th 7:30pm
Below you will find the link to register for this fundamentals session (includes all 5).
We also want you to know that although the registration requires payment to secure your spot, you can consider your first session at R.A.W. is a FREE session and that we offer a 100% full refund if you attend your first session and decide that RAW isn’t for you.
Another option if you want to get started and if the days/times of our Fundamentals don’t work for you, you can do one-on-one training with one of our trainers to get you through the fundamentals in 4 sessions. These would be scheduled on days and times that are convenient for you. Email us at to schedule.
R.A.W. RE-BUILD (try a free week, NO fundamentals needed:
Another option for those that are interested is a program at R.A.W. that you can start immediately. It is called R.A.W. REBUILD and is held on Mondays/Wednesdays/Fridays at 7:00am and 9:30am. R.A.W. REBUILD is in its second year at RAW training and making a difference! No technical barbell movements, but an effective workout for everyone who attends. Whether you are just beginning your fitness journey or coming back from significant time off of training, our diverse client base, welcoming environment, and Nationally Accredited Coaches is the perfect combination.
1). To register for you fundamentals today click here…
2). To schedule one-on-one sessions or a movement review contact us at
3). For a FREE TRIAL of R.A.W. Re-Build contact
Thank you and feel free to reach out to us with any questions at or 412-487-2221.

Amy’s Playground was on FIRE this morning! Let’s keep it going!

And here is a link to the topic Amy spoke about after class today!





Posted: November 18, 2017 in Uncategorized


When: Saturday, December 9th 6:00 PM – 9:00 PM
Where: R.A.W. Training
Cost: $30 per child – Each sibling ½ price!

WHY: Briana, Dani and Maria have qualified to compete in the Elite Division at the The Wodapalooza Fitness-Festival! In an effort to raise funds for our trip to MIAMI, we will watch (and entertain) your children while you enjoy a night out!


Veterans Leadership Program

Posted: November 18, 2017 in Charity

Attention RAW Family

We are asking for your help to fill stockings this holiday season for the Veterans in Pennsylvania.

The Veterans Leadership Program (VLP) of Western Pennsylvania is an amazing nonprofit organization that provides job training for homeless veterans in and around the Pittsburgh area.  They provide service fairs that give homeless veterans haircuts, warm clothes for winter, housing, food, boots, sleeping bags, etc…

Currently at this moment, VLP has over 400 homeless veterans in their charge – FOUR HUNDRED!!!  Whether that be in homeless camps outside the city, in shelters, in temporary housing… It’s an unseen epidemic in our beloved city.  And those are just the ones they know about and currently are in touch with and keeping track of!  This Christmas RAW would like to join with VLP to help make these Veterans holidays a little brighter.  Beginning this weekend through Saturday December 9th, we will be collecting filled stockings for these homeless heroes who have given SO much to our nation. We are asking ALL friends and family and colleagues to please consider picking up an empty stocking here at RAW, filling and returning it by the 9th to then be distributed to these veterans.

Below are the ideal items to fill the “Homeless Hero Stocking”:






Shaving cream


Wash Cloth

Body Wash

Gift cards to Walmart or Giant Eagle

Pair of Socks


So if you and your family would consider stuffing a stocking for our Pittsburgh area heroes, please pick up one (or more) starting this Saturday!  The stockings are available at RAW for you to take as many as you would like to fill.  We are asking that you return the filled stockings back to RAW by Saturday December 9th.

You can also make a donation directly through PayPal to (Donations are tax-deductible and if you would like a receipt for your donation please email the above address and they will get one to you.)

Please help join together to remind these 400 heroes that they are loved and not forgotten this holiday season.

Thank you,

RAW Training Staff

Sports Performance Training

Posted: November 13, 2017 in Athletic Development


Every sports performance program follows a fully inclusive progressive plan to build the athletes from general physical preparedness to sports specific demands and led by nationally accredited coaches.

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Training Preparation (“Warm-Up”) We prepare our athletes for their sport and training experience the moment we begin. Each preparation phase incorporates an active dynamic prep to increase core temperature, activate specific muscle groups and prime the nervous system as well starts the team unity experience.

Strength and Power – In order to be fast and explosive, athletes need to be able to create force.  Building a prerequisite amount of strength is foundational to speed.  The faster you can apply that force, the more powerful they are.

Speed and Agility – Almost all sports require speed. You need to be fast to win.  But more often than not, you need to be able to change direction quickly.  Acceleration and deceleration is a large part of our speed and agility training methodology.  Add this in with absolute speed training and you have a recipe for an extremely effective athlete.

Energy Systems and Conditioning – All sports and positions have their own demands for energy systems requirements.  What are energy systems?  They are specific systems within our physiology that creates energy from fuel to complete a specific task efficiently.  We train these energy systems in both general and sport specific environments to improve the athlete’s performance capabilities.

Injury Prevention and Nutrition – Training is hard.  That’s why we complete our team training programs with shoulder and trunk stability and mobility training, quality movement pattern education and wrap it all up with nutrition and recovery guidance.  We believe if you train hard, you must recover harder!


We believe in long term athletic development.  We meet the athletes where they’re currently at and design an effective progressive plan to constantly improve their performance.  We realize the importance of continual development, not just the current season.  We bolster this method with health and performance education.  Not only do we coach the athletes through their training program, we also ensure they are learning the why’s behind their development so they are even more prepared in taking care of their progress.

Coach Amy’s Wellness Brew!

Posted: November 1, 2017 in Recipes



Hey guys!

Just wanted to share a quick, easy inexpensive, nutritious and delicious soup recipe! Great as a meal, after school snack, great for weight loss or when the body is in need something to help you warm up on a cold day AND get in your “good carbs” – disease fighting, vegetable goodness for the soul (body function/colon too), Just sayin’!

Coach Amy’s Wellness Brew!


2 boxes of Nature’s Basket Beef Broth
3/4 head of cabbage
4 carrots, peeled
4 cloves of garlic (get some gum too)
1 large Vidalia (sweet) onion
2 big fistfuls of kale
4 stalks of celery, leaves and all
1 huge can of diced tomatoes
1 can of chick peas
6 shakes of hot sauce (optional)

Sautee: cabbage, carrots, onions, garlic in 2 tablespoons of olive oil for 5 minutes. Simmer on low for 20 minutes, add broth and chick peas, simmer low for additional 10. Check and ENJOY!

Will last several days. NO EXCUSES!

Please find enclosed the parameters for RAW REAL FOOD CHALLENGE 2016. CONGRATULATIONS! This is your first step in changing eating habits for you and your family. Enclosed is a list of foods your diet will include for the next 23 days, along with a list of foods to avoid. Every time you eat, select foods from each Macronutrient Category, there are three; Protein, Carbohydrate and Fat. You are allowed 1 serving of whole grains per day (see acceptable grain options below) if desired. Absolutely no processed sugar, chemical sweetener, food dye or over processed food/grains (especially the white ones).
To know if you are eating foods allowed on the RAW REAL FOOD CHALLENGE  ask yourself the following questions before you eat it:
Could your great-great-great parents recognize it?
Could you make it yourself?
Does it have an ingredient list? If so, can you recognize all the ingredients as food?
Is it free of trans fats?
Is it free of food dye?
Is it free of processed, white sugar or artificial sweetening ingredients? If you answered yes to these questions, EAT IT!
ACCEPTABLE GRAINS- 1 serving per day based on nutritional label.
Gluten free grains:
Wild rice
Rolled oats/steel cut oats (may be contaminated due to processing with other products that contain gluten)
Grains that contain gluten:
Whole Wheat
Rye, Etc
Raw Sugar
Pure Maple Sugar (no Mrs. Butterworth)
Demerara Sugar (a crunchy RAW sugar)
WEEKLY ALCOHOL CONSUMPTION ALLOWED – no carry over from week to week!
4 Beers
4-4oz-. servings of liquor or 4-5oz glasses of wine
**Reminder, your mixers cannot contain sugar or any sweetening agents and artificial ingredients
SUGAR- often listed as: glucose, fructose, sucrose, dextrose, dextrin, fruit juice concentrates, dehydrated cane juice, high-fructose corn syrup, xylose, saccharose, maltose, maltitol, xylitol
GRANOLA (you can eat homemade only)
WARNING: Breads, breakfast cereals, marinated meats, breaded meats, sausages, luncheon meats, salad dressings, marinades, condiments and prepared foods will most likely not be allowed, usually contain sugar and chemical ingredients.
Thank you all so much for participating in the RAW REAL FOOD CHALLENGE. Please send any recipes you have made and enjoyed to or post on our private Facebook page
We will be posting recipes and words of encouragement to the RAW REAL FOOD Challenge Private Facebook Page.
Watch for food challenges of the day too—HOW FUN IS THAT?