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box breating calm meditation

Box Breathing Technique

June 20, 2016 Fraser_9to5 0

What is Box Breathing? Four-square breathing, sometimes referred to as the box breathing technique, is a simple technique that you can do at any time […]

easy ways to reduce stress

Reduce Stress In 10 Easy Steps

June 20, 2016 Fraser_9to5 0

Want to reduce stress? A great place to start is by reading The Cortisol Connection by Shawn Talbot. I’ve also provided notes on his book which […]

omnivore's dilemma michael pollan

The Omnivore’s Dilemma – Book Review

June 9, 2016 Fraser_9to5 0

The sooner you realise that companies who sell food prioritise profits over your health and well-being, the more suspicious you become as you do your […]

cortisol connection shawn talbott

The Cortisol Connection – Book Review

June 9, 2016 Fraser_9to5 0

I established 9to5strength to help the 9am-5pm (or 8am-8pm!) office worker take control of their life for the better. A big factor that needs addressing […]

Homemade No Bake Protein Flapjacks

August 25, 2015 Fraser_9to5 0

This is a super simple, nutritionally balanced recipe for protein flapjacks that will take just a few minutes to prepare and has absolutely zero cooking […]

Salmon, Cruciferous Veg

Super Food Sunday – Wild Alaskan Salmon Recipe

July 29, 2015 Fraser_9to5 0

This is a nice and easy Salmon recipe high in protein and healthy omega 3 fats which are good for your heart.  We’re pairing the […]

Surprisingly Unhealthy Foods [PART 2]

October 31, 2013 Fraser_9to5 0

If you haven’t checked out part 1, here it is: Surprisingly Unhealthy Foods Part 1 Now to carry on…. Sports Drinks Now this one is […]

unhealthy foods

Surprisingly Unhealthy Foods [PART 1]

October 31, 2013 Fraser_9to5 0

What if I told you a high street fruit smoothie has more sugar than two jam doughnuts? Or that Vitamin Water has as much sugar […]

17 Training Tips For Beginners

October 31, 2013 Fraser_9to5 0

When you start going to the gym or training regularly for the first time, it can be daunting, intimidating and confusing. There is a ton […]

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My Training Log

  • 2009 Training Log
  • Full Winter Sprint Program (Sept 2022)
  • 7 Week Pullup Program (May 2022)
  • 30 Day Dead Hang Challenge (Apr 2022)
  • 8 Week Sprint Program (Mar 2022)
  • 2022 Training Log
  • Grip Training (December 2021)
  • Soccer Ball Throw Ins (Oct 2021)

Complete Guides

  • The Complete Guide to Training Your Biceps

    July 14, 2016 0
  • The Complete Guide To Training Your Triceps

    July 17, 2016 0
  • The Complete Guide To Training Your Chest

    September 1, 2016 0

Workout Programs

  • Madcow 5×5: Workout for Intermediate Lifters

    December 31, 2022 0
  • 7 Weeks to 50 Pull Ups – Results

    October 12, 2022 0
  • german volume training

    German Volume Training Program

    May 10, 2019 0

Popular Diets

  • The Carnivore Diet

    January 8, 2019 0
  • ketogenic diet

    The Ketogenic Diet

    November 5, 2018 0
  • dr valter longo phd fasting mimicking book review

    The Longevity Diet

    November 4, 2018 0

Monthly Challenges

  • ido portal 7 minute hanging challenge results

    Ido Portal’s 7 Minute Hanging Challenge – Results

    December 21, 2022 0
  • No Alcohol Challenge [January]

    February 24, 2017 0
  • squat challenge

    Daily Squats Challenge [February]

    March 6, 2017 0

Self Experiments (N=1)

  • improve memory unlimited memory kevin horsley

    Can I improve my memory with a book?

    January 29, 2023 0
  • oura vs whoop

    Whoop vs Oura in 9 Graphs [Updated Monthly]

    January 28, 2023 0
  • cereal, instant oatmeal, sushi, grapes, pizza

    The Worst Foods For Blood Glucose vs Glucose “Hacks”

    January 13, 2023 0

Exercise Articles

  • walking with a weighted backpack calories burned

    Walking with a Weighted Backpack

    December 7, 2022 0
  • how to use a massage gun

    How To Use A Massage Gun

    February 6, 2022 0
  • out of shape new year's resolution

    Why 92% of People Fail Their New Year’s Resolution [Part 1]

    January 4, 2023 0

Beginners

  • ppl

    Gym Basics 1: Common Training Splits

    December 13, 2018 0
  • Gym Basics 2: Popular Workout Programs

    February 4, 2019 0
  • Gym Basics 3: Exercise Selection

    March 27, 2019 0

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