Fitness Tips & Advice From our Mayfair Gym

Top 10 Body Weight Exercises No. 9 – Triceps dip

Triceps dips

This simple but effective upper limb strengthening exercise can be done almost anywhere. The triceps are arguably the most important upper arm muscle group and should be trained appropriately. Read on to find out how to perform triceps dips effectively.

At Pete Fraser Fitness we advocate the use of body weight exercises. If done effectively this type of training brings into use many muscle groups, including the core, in a highly functional way and enhancing sport performance.

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Abdominal exercise

Top 10 Body Weight Exercises No. 8 – Abdo roll-out

Abdo roll-out

The abdo roll-out is an advanced core exercise focusing on the eccentric (muscle lengthening) element of the abdominal musculature contraction. Eccentric contractions are those where muscle fibres are lengthening under load. This is always an important part of the exercise to work as it has a direct and functional performance relation to movement in sport. What does this mean? Read on…

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Blueberries

Our recommended top food No. 10 – Blueberries

Blueberries

Blueberries are one of our special favourites. Not just because they are packed with excellent nutrients, they are also good looking and exceptionally tasty too. Roll-on berry season!

Nutritionally they are very low in saturated fat, cholesterol and sodium. They are a good source of dietary fibre and an excellent source of Vitamins C, K and manganese. However, they should be consumed in moderation as they contain natural fruit sugars.

Packed with so many essential nutrients, what is there not to love?!

Read more about how this top 10 food can improve your health & sports performance…

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Kale - food for health

Our recommended top food No. 9 – Kale

Kale

Kale is a dark green leafy vegetable low in saturated fat and cholesterol. It’s a good source of fibre, plant protein, thiamine, riboflavin, folate, iron, magnesium and phosphorus. It’s also an excellent source of vitamins A, C, K and B6, also calcium, potassium, manganese and copper.

Packed with so many essential nutrients, what is there not to like?!

Read more about how this top 10 food can improve your health & sports performance…

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How to maintain fitness

Amateur to athlete program – fitness maintenance tips

Top fitness maintenance tips from the sports scientists at Pete Fraser Fitness

So you’ve turned your body into that of an athlete!  Don’t let all that hard earned fitness slide away? It’s important to maintain your fitness by stimulating the body using varied exercises and training patterns. Here’s our top 5 tips to maintain your physical prowess:

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Pete Fraser Fitness and Esquire, Amateur to Athlete in 10 weeks

Amateur to athlete in 10 weeks – RESULTS

RESULTS: What did the Amateur to athlete program achieve?

Will Hersey, our “game” editor from Esquire magazine has completed the 3rd and final phase or mesocycle of his epic 10 week fitness turnaround plan! Lets see if his epic 10 week adventure has turned him into an athlete.

RESULTS

Here’s what you’ve all been waiting for. Keep reading to see the final weight reductions, body fat %, strength and C.V. increases and the all important before and after pics!

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Pete Fraser Fitness and Esquire, Amateur to Athlete in 10 weeks

Amateur to athlete in 10 weeks – FINAL PHASE – Week 10

Welcome to week 10 of our – total fitness turnaround – amateur to athlete in 10 weeks – This is our final phase of the program – FINAL WEEK!

Will Hersey, our “game” editor from Esquire magazine completes the 3rd and final phase or mesocycle of his epic 10 week fitness turnaround plan! His epic 10 week adventure has nearly turned him into the athlete we promised, guided by the Pete Fraser Fitness sports scientist trainers. It’s not over yet, the hardest and most grueling phase still has this week to run. Results released next week.

Week 10

Need to shape-up for the beach, fast? Boost your fitness for sport? Or just eager to see how much fitness can be gained in 10 weeks? Follow our 10 week plan for total metabolic turnaround. This athlete training regime is not easy but it gets results – up for the challenge?

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Pete Fraser Fitness and Esquire, Amateur to Athlete in 10 weeks

Amateur to athlete in 10 weeks – FINAL PHASE – Week 9

 

Welcome to week 9 of our – total fitness turnaround – amateur to athlete in 10 weeks – This is our final phase of the programme

Will Hersey, our “game” editor from Esquire magazine continues the 3rd and final phase or mesocycle of his epic 10 week fitness turnaround plan! His epic 10 week adventure has nearly turned him into the athlete we promised, guided by the Pete Fraser Fitness sports scientist trainers. It’s not over yet, the hardest and most grueling phase still has 2 weeks to run. With a special surprise at the end or the programme – watch this space!

Week 9

Need to shape-up for the beach, fast? Boost your fitness for sport? Or just eager to see how much fitness can be gained in 10 weeks? Follow our 10 week plan for total metabolic turnaround. This athlete training regime is not easy but it gets results – up for the challenge?

Continue reading

Chopped beetroot

Our recommended top food No. 8 – Beetroot

Beetroot

At Pete Fraser Fitness we recommend to our clients a moderate, varied and balanced diet. Beetroot is part of this type of healthy diet.

The only downside of preparing this root vegetable is that your hands look like you’ve committed a bloody or gruesome act for sometime afterwards!! However the nutrient benefits they provide far outweigh any strange looks people may give you when they see your hands!

Beetroot is low in saturated fat and cholesterol. It’s a good source of vitamin c, iron, magnesium and dietary fibre.

Read more about how this top 10 food can improve your sports performance…

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