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Articles & Research

Articles by Sam Ely


Functional Training Part 1: Walking

We always hear people talking about ‘functional training’, and it usually involves flapping some ropes about, tossing a tyre and the occasional swing of a hammer, but really the most ‘functional’ exercises you can do are walking, running, picking stuff up (deadlifts) and getting up/getting down (get ups & squats). So, with the intention of […]


No More Taboo: Synchronising your training with your Menstrual Cycle

Bizarrely, despite the amount of impact it has on diet and exercise, the female menstrual cycle is often deemed an awkward subject to discuss, especially with a male trainer! It often takes a long time (I’m talking up to 6 months) before a female client feels comfortable to talk to me about their period, and […]


Could Exercise Be SLOWING DOWN Your Weight Loss?

Scary title, right? But what’s even more scary is that it is often the case! You’ve been wanting to lose weight all this time, you finally found the motivation to take up an exercise regime (notice that YOU found it, not IT found you – there’s a lesson even in that), and you’re putting in […]


Vegan vs Vegetarian

So, did you notice how I haven’t done any articles on the Vegan Walkthrough in a while? Well, it wasn’t that I just got fed up of them.. About a month ago, Charlotte (the vegan that our walkthrough was following), decided to make the change from being vegan to instead adopt a vegetarian diet (I […]


9 Step Process to Better Posture

Anyone who has trained at RAW or has even just spoken to me about physique or back pain, will know how much I crack on about posture. But I have good reason. It plays such a huge role in so many goals like: Flat Stomach Pain Relief Strength Injury Prevention Balance Aerobic Endurance And yet […]


3 Ways to Optimise Your Running Experience

People often say it’s like marmite: you either love running, or you hate it. Like you were predestined to either enjoy it or not enjoy it. But that’s not true. At least for the vast majority of people (and probably you too) Everything you do, you do for a reason right? Even if you aren’t […]


3 go-to methods for Increased Mobility

I always go on about the critical importance of having the right form when performing exercises, but with a recent flow of questions regarding flexibility and stretching, I decided it’s time I shed some light on what the best methods are. By going head-first into the industry as a Movement Specialist, I got lots of […]


6 Reasons Why You’re Always Hungry

It doesn’t make sense does it? Your body tells you you’re hungry, so you eat. You grab some food, something savoury but quick, and scoff that down to cure the hunger. It doesn’t work. You’re still just as hungry. Perhaps that’s not what your body wanted? Maybe you needed something more sweet? In that goes, […]


Are you not eating enough for weight loss?

Big title, I know. To the unknowing eye, it’s a contradiction, right? You’ve always been taught that it’s about calories in vs calories out that creates weight change. So how can eating more create more weight loss? Well, allow me to explain. Firstly, yes, your body does require that you consume less calories than you […]


What a Vegan MUST Eat (and Charlotte’s Month 1 review)

Now we’re in February and the post-Christmas hype has settled down, we get to see who managed to make it past month 1 of the New Year’s Resolution and will continue to pursue their ideal body and health. It has always bugged me how so many of the people who take up some form or means to improve their health […]

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