Author Archives: Pete Fraser Smith

Classes | HIIT Classes | Yoga Classes | Circuits | Mayfair | London

Top 5 Training Motivation Tips

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Training Motivation

 

Maintaining a fitness training programme is easy right? Well, it can be given the right psychological outlook and training periodization schedule. But what do you do when training motivation is low?

At Pete Fraser Fitness we provide the training motivation for clients to work out. We also try to educate them into providing their own self-motivation to train when not with us.

So how can you motivate yourself to continue your exercise plan? Follow our top 5 tips to make your exercise plan a success…

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running injuries

Running Injuries – Prevention & Rehab – Part 2

Prehabilitation, Topical by

Running Injuries – Prevention & Rehab

Part 2: Foot injuries – plantar fasciitis

Intro

The subject of running Injuries is a lengthy and specialised topic requiring knowledge and skills on many levels. However, common running injuries do occur and we’ll highlight these, breaking them down with some useful info and guidance to help the interested runner gain more personal knowledge of their injury and rehabilitation needs.

The subjects of foot and ankle injuries are both vast on their own and we cannot hope to cover them comprehensively in one article, however we will try and cover an overview of one of the most common injuries of foot – plantar fasciitis.

Please note: At Pete Fraser Fitness we refer any client with chronic, highly painful or complicated symptoms to seek the advice, guidance and treatment of a medical professional in the first instance. Nothing replaces the correct diagnosis from a chartered physio or sports physician.

In part 1 we introduced some basic info on biomechanics and running gait – you need to walk before you run, right? Let’s take a closer look at foot and ankle injuries…

 

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How to do a single leg squat

Runners D.I.Y. Injury Prevention & Rehab – Part 1

Prehabilitation, Topical by

Runners D.I.Y. guide to injury prevention & rehab.

Part 1: Knee Pain A.K.A. Patellofemoral Pain Syndrome

Intro

Injury prevention and rehabilitation are lengthy and specialised subjects requiring knowledge and skills on many levels. However, we’ll try and break it down with some useful info and guidance to help the interested runner gain more personal knowledge of their injury or rehabilitation needs.

Please note: At Pete Fraser Fitness we refer any client with chronic, highly painful or complicated symptoms to seek the advice, guidance and treatment of a medical professional in the first instance. Nothing replaces the correct diagnosis from a chartered physio or sports physician.

Let’s start with some basic info on biomechanics and running gait – you need to walk before you run, right? Let’s take a closer look at knee pain…

 

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consultation

Fitness Q & A Surgery @ Pete Fraser Fitness

Fitness, Health, Topical by

Fitness Q & A Surgery @ Pete Fraser Fitness

 

Available now… 15 minutes for £15 – Q & A session with a Pete Fraser Fitness sports scientist trainer

 

Meet our experts for a 15 minute, private Q & A face-to-face consultation in our Mayfair gym & tap into our expert knowledgepersonal training consultation

 

Your opportunity to talk to the best trainers in London & ask all your questions such as…

  • Worried that your running or lifting technique is incorrect but your trainer is unsure what to do?
  • Not sure what and how much to eat before a marathon?
  • Still feel lower back pain even though you’re working your core?
  • Worried about why you’re holding onto abdominal fat even though your working out 4 x per week?
  • Am I able to change my body shape and what’s the most effective method?

Ask our professionals the answers to these and endless more – boost your fitness with our know-how today!

 

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How to do a plank

Top 10 Body Weight Exercises No. 10 – Plank

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Plank

The plank is a fundamental core strengthening exercise can be done anywhere. The core is arguably the most important musculature for any athlete to keep toned and conditioned. Read on to find out how to perform them properly.

The core is arguably the most important musculature for any athlete to keep toned and conditioned

 

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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Top 10 Body Weight Exercises No. 9 – Triceps dip

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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

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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

Nutrition by

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

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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

Amateur to Athlete, Fitness, Sport by

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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