Real Athletic Workouts (RAW) is a strength and conditioning Personal Training only fitness studio located in Central, Hong Kong.
Advanced personal training, nutritional services from beginner to professionals and athletes fitness levels. Certified personal trainers offer strength and conditioning and nutrition consultations that allow us to target your specific requirements and help you achieve your goals. These can include bodybuilding, cardiovascular conditioning, flexibility and stretching, injury rehabilitation, lean mu
scle mass and weight training goals. This customized program provides a detailed way to track and measure your progress.
01/11/2022
RAW Personal Training is an exclusive private 1-to-1 gym studio a focus to guide you to be your best self through true sustainable health and wellness.
We offer an individualised, science-based, holistic approach to health, leading to a happier and healthier version of yourself.
Take your first step today and be fit for a lifetime.
“Initially, I was nervous about approaching a personal trainer to achieve my fitness goals. I finally made up my mind and started to enquire. I found RAW personal training and it was perfect as I was not seen as a customer, but as a friend.
My trainer Rhys was so knowledgeable and supportive and helped me to set achievable goals and tracked my progress during every session. His jovial personality helped me remove a lot of negative thoughts about fitness and unleashed my determination to get fitter and stronger. The sessions were addictive and I have never missed a session of the training. Rhys gave me a tailor-made plan for diet consumption and it was the first time in my life I had followed a well-structured diet. Also, great care by Rhys was taken to ensure that my food intake was correct and followed the plan. What I enjoyed the most was Rhys’s ability to push me beyond my comfort level, challenging me both mentally and physically. Also, I was given a proper explanation of why and what of every exercise. And each rep of the exercise was carefully monitored to check I’m doing it correctly. I felt I have made a tremendous lifestyle change and lost a good amount of weight. My energy levels are good and I feel better physically & mentally after years. Even apart from the gym session, he used to be in touch with me to track my food intake. And he was always there to support me if I had any health issues or pain post-training.
I would highly recommend training with Rhys. For anyone reading this, just start your training journey with Rhys and follow the plan - you will achieve your fitness goals sooner than you think.”
21/07/2022
I’d always enjoyed sports and running in particular. I have been through phases in my life from quite fit to fat. I have worked out with Rhys for over a year and he has provided me with a lot of tools for working out, both in quarantine and in the gym.
Due to travel and gym restrictions Rhys has been able to develop a workout plan for myself that I have used both with whatever was available in quarantine and traditional gym equipment. Despite my age ( 50) the results have been quite outstanding in both strength gains and increased running pace. I have also received dietary advice such as the importance of protein for muscle gain and having a well balanced diet. This is an unsolicited testimonial.
This guy is top shelf.
20/07/2022
RAW fitness - the premier 1-1 training studio for specialist tailored body transformations in Central Hong Kong.
Real Athletic Workouts has been consistently delivering proven results from the RAW Central studio ever since introducing the concept of a private 1-1 personal training gym to HK over a decade ago.
The team at RAW can help you with body transformation, body composition, Injury rehabilitation, Sport specific strength and conditioning. Our trainers are all highly experienced - nothing is left to chance. All aspects of your training program are planned in advance according to your body type, training experience, goals, previous and current injuries.
We track and measure all variables and expect our clients to make weekly progress in regards to: Mobility, movement efficiency, body composition, strength and stamina.
Sean Trevena is a personal fitness trainer in Hong Kong and the manager of RAW personal training. He has worked as a personal trainer for over 25 years having worked in Australia, United Kingdom, Malaysia, Kuwait and now Hong Kong. He has over two decades of practical experience with personal training, body transformations, injury rehabilitation, strength training, energy system conditioning, sports-specific training, mobility and flexibility as well as nutritional planning.
His open-minded and empathetic approach while working with a diverse grouping of clients has enabled Sean to fine-tune the skills required to assess a client’s emotional triggers in order to design the best training approach for his client. He has considerable experience in elite athlete management as well as helping clients with different injury profiles and diverse goals, ranging from Olympic athletes, senior management, writers and the physically disabled.
Sean was born in New Zealand and was actively involved in sports his whole life playing rugby all through his academic career until he found martial arts which have since been a lifelong passion of his. He currently trains in Brazilian Jujitsu holding the rank of purple belt and still enjoys the challenge of competition. He has travelled all over the world investing in furthering his knowledge and education to always be at the very top of his profession.
Sean Trevena moved to Hong Kong in 2017 where he has worked for the most prestigious personal training studios. Sean sets an example with his by being one of the most experienced and qualified personal trainers that Hong Kong and Asia have to offer. His approach is based on real-world experience coupled with scientifically proven methods that help his clients to achieve optional health and wellness while getting the desired results.
Here are the professional achievements and accolades earned by Sean throughout his health and fitness career.
Career as a Personal Trainer
Over 25 years of international experience working as a personal trainer and strength and conditioning coach.
Over 30 years of self-training
08/07/2022
Personal Trainer, Rhys Owen Jones is a passionate Welshman who was born and bred in North Wales. After finishing secondary school, Rhys became increasingly interested in training modalities for the various sports he played so he could improve physically on and off the pitch.
Rhys later moved to the South of Wales where he studied at Cardiff Metropolitan University and graduated with a Bachelor of Science Honours degree in Sports Conditioning, Rehabilitation & Massage. He strongly believes that studying these 3 respective subjects in union allowed him to mould a more holistic, science-based approach to training, which he applies to achieve pain-free foundational movement patterns with his clients.
Rhys grew up playing football from a very young age, alongside other sports, but then made the switch to rugby where he later went to represent various 15’s & 7’s teams throughout Wales, including playing for Cardiff Metropolitan University 1st XV, whilst also making an appearance on the Super Sevens Series.
As a Personal Trainer, he has a sound understanding of human biomechanics and through 5+ years of coaching clients & athletes, he has learnt and implemented different training modalities to achieve goals based on his clients’ needs.
Rhys is very passionate about helping his clients and is very aware of the problems that may occur along the way. Having struggled with injuries in the past, Rhys knows how it feels to become demotivated & gain weight. Having gone through these experiences he strongly believes that there are ups and downs in every journey which is why it is crucial to building strong foundational habits for success.
Humour is at the forefront of Rhys’ personality. Although he strongly believes that there is a hard-working & focused mindset that should be developed and applied when it comes to training, it should also be fun & enjoyable.
08/07/2022
What - Standing Single Leg Hip Flexion
Anatomy & Physiology
The Iliopsoas muscle, your main hip flexor connects to the lumbar spine, travels through the pelvis, and attaches to the inside of the femur near your hip joint. The Iliopsoas is the only muscle that connects your lower body to your upper body.
How - Attach an ankle strap to the lower part of your leg, alternatively attach an ankle cuff to the lower cable pulley and stand with your back away from the machine.
Inhale as you drive your knee up towards the ceiling. Make sure that you're using your hip flexors and not your abdominal muscles. Hold the top portion of the exercise before slowly lowering your knee back down to the ground. Be sure to exhale during the lowering phase.
Why - Strengthening the hip flexors can aid in reversing the effects of sitting down for extended periods throughout the day which is a common issue for many clients. Hip flexor strength can help you maintain good posture and improve core stability. Increase the symptoms of weak hip flexors, decrease the likelihood of pain and improve athletic performance.
Tip - Look to control and accentuate the eccentric (lowering phase) of the lift to get the most out of this exercise. Start with 3 x 8-10 repetitions for each leg.
08/07/2022
What - Standing Single Leg Hip Flexion
Anatomy & Physiology
The Iliopsoas muscle, your main hip flexor connects to the lumbar spine, travels through the pelvis, and attaches to the inside of the femur near your hip joint. The Iliopsoas is the only muscle that connects your lower body to your upper body.
How - Attach an ankle strap to the lower part of your leg, alternatively attach an ankle cuff to the lower cable pulley and stand with your back away from the machine.
Inhale as you drive your knee up towards the ceiling. Make sure that you're using your hip flexors and not your abdominal muscles. Hold the top portion of the exercise before slowly lowering your knee back down to the ground. Be sure to exhale during the lowering phase.
Why - Strengthening the hip flexors can aid in reversing the effects of sitting down for extended periods throughout the day which is a common issue for many clients. Hip flexor strength can help you maintain good posture and improve core stability. Increase the symptoms of weak hip flexors, decrease the likelihood of pain and improve athletic performance.
Tip - Look to control and accentuate the eccentric (lowering phase) of the lift to get the most out of this exercise. Start with 3 x 10 repetitions for each leg.
06/07/2022
Looking for a professional 1-1 personal training exclusive and private space in central Hong Kong?
Real Athletic Workouts (RAW) is a private fitness training studio located in Central Hong Kong, 5 min walk from the Central escalator. Private space reserved for 1-1 training sessions only with a maximum of 6 people in the luxury space at any time.
No members.
No Wait.
No Crowds.
Our team are specialists in tailoring body transformation programs in a short space of time for each client whether the goal is fat loss or strength gain. (Discover our transformation journeys here https://www.rawpersonaltraining.com/weight-loss-transformations/)
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“I checked out a few places before I decided to go with RAW. The two things that stood out to me straight away was that I got a good sense of both professionalism and seriousness about what they do and I also appreciated the fact that the gym is never packed as access is only available to clients doing one on one training. In fact I found that during a lot of my training sessions it was only myself and my trainer Rob in the gym. So no waiting around for equipment and generally it was just a very pleasant personal experience whilst working out.
I found my trainer to be knowledgeable and motivating and I'm very pleased with the results, both in terms of strength and body composition, in just 6 weeks. Highly recommended this place”
Deji came to me in May with the goal of reaching 15% body fat before his UK summer travels, with 3 strength training sessions and a structured nutrition plan, Deji was able to reach his initial goal in just 6 weeks.
30/06/2022
How strong are your hamstrings?
Do you ever suffer from strains?
The Nordic curl is one of the best yet most elusive exercises you can do to help strengthen your hamstrings while also bulletproofing your knees against injury.
Now this isn’t where someone would start, it is however an amazing effort from one of our clients who demonstrates what can be achieved from the correct programming and technical cues.
22/06/2022
Personal Trainer, Rob Fogerty was born in the UK to an English Father and Filipino Mother. Rob’s enthusiasm for Strength and Conditioning (S&C) and overall Health and Fitness is evident through his sporting achievements on the rugby pitch where he has represented England U20’s and captained the Philippine Men’s Sevens team to win the Gold Medal in the 2019 Southeast Asian Games.
Rob worked full time as a Personal Trainer at the UK’s leading health and fitness club David Lloyd’s Leisure, Brighton Marina prior to university. Rob graduated with a Bachelor of Science in Strength and Conditioning Science from St Mary’s University, Twickenham UK. His degree had a strong focus on muscle physiology, strength training techniques and physiology of training for elite sports performance.
As a Personal Trainer, Rob prides himself on his interpersonal rapport with clients and creating an environment where they feel comfortable and at ease and conducts his sessions in a professional and hard-working manner.
In addition to the physical benefits of S&C, Rob Fogerty knows how important training is for mental health and the benefits of good nutrition, so he strives to create a fun and enjoyable learning environment. While his degree may have focused on training professional athletes, Rob is keen to work with clients from diverse backgrounds, ranging from novice to elite athletes and will cater to each client’s requirements and needs.
Rob Fogerty – Academic Qualifications
BSc (Hons) in Strength and Conditioning Science St Mary’s University Twickenham, UK
FHEQ Level 4 Field-Based Training Techniques
FHEQ Level 4 Strength Training Techniques
FHEQ Level 4 Physiology of Exercise
FHEQ Level 5 Muscle Physiology
FHEQ Level 5 Physiology of Training
FHEQ Level 5 Sports Biomechanics
FHEQ Level 6 Applied Exercise and Physiology
Level 3 Personal Trainer – The Training Room
Other Accolades
England Counties U20’s
Hong Kong 7’s World Series Qualifiers
National 7’s Captain for the Philippine Volcanoes
2019 SouthEast Asian Games Gold Medal Winner, Rugby 7’s
04/05/2022
20/04/2022
COVID -19 update:
RAW Gym will be reopening on 21st April 2022.
Please visit the RAW site here for more information on our services: https://www.rawpersonaltraining.com/
RAW offers strength and conditioning training, personal training and nutritional services to urban professionals and athletes of all fitness levels.
09/01/2022
05/01/2022
Due to the newly imposed restrictions by the Hong Kong Government, RAW Personal Training will be closed effective Friday 7th January 2022 until further notice
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RAW is a Personal Training studio located in the middle of business district in Central, Hong Kong. Our Gym offers personal training, lifestyle coaching, nutritional advising, injury prevention, rehabilitation to urban professionals, stay at home parents and week-end warriors.
We use a combination of strength training, physical conditioning, nutritional and lifestyle adjustments in order to help you reach your fitness goals.
The core of our clientele goes from complete beginners who have never stepped into a gym before to more intermediate clients with 2-3 years of experience. We have clients ranging from 14 all the way through to 65.
The studio is designed to create a relaxed, non intimidating, and quiet training environment to appeal to more discerning clients, using the most effective training tools, machines and free weights. RAW is a gym that caters to all levels of fitness and requirements.
Our team of highly experienced, certified personal trainers offer body conditioning and nutrition consultations that allow us to target your specific requirements and help you achieve your goals. These can include fat loss, aerobic or anaerobic conditioning, flexibility, mobility and movement. injury rehabilitation, lean muscle mass and strength goals.
This customised program provides a detailed way to track and measure your progress on a daily and weekly basis.
