welcome to the f4f blog.
Evidence-based articles on all things health, fitness and BEYOND.
No BS, no fads, just easily digestible, science-backed articles.
Welcome to the Fit4Function Way we realise the game has changed. No longer is coaching about sending diet plans and basic one-size-fits-all programs are written...
Use this to find articles specific to the topic you’re interested most in finding out about first
CHRONIC DIETING
At FIT4FUNCTION we coach people for goals ranging from muscle growth, boosting productivity and performance to fat loss diets. One of the things that very often predicts failed weight loss attempts, is a history of prolonged calorie restriction. That’s right!
— too much dieting makes you less likely to be successful on a fat loss diet.
THE NUTRIENT DENSITY INDEX
Getting your vitamins and minerals is no easy task, but understanding how can allow you to master your nutrition and follow a “food-first approach”. Yes, eating your veggies helps a ton, but do you know which veggies you need to be eating and how much?
POSTURE AND SPINAL INJURY
Are you sitting comfortably? Probably not if you are one of the millions of office-bound employees in London. FIT4FUNCTION explores spinal injury and reducing the risks both at work and in the gym.
V02 MAX – How to INCREASE YOUR OXYGEN UPTAKE
How to increase your oxygen consumption to help safeguard against respiratory illnesses including COVID-19. Take a breath and find out how to improve your oxygen levels.
Stop Icing Your Injuries: Why Heat Is The New Ice
For decades, the go-to advice when treating an injury was the acronym RICE, rest, ice, compression, elevate. We’ve all heard it before, if you get hurt, you ICE that injury right away! But as athletes, coaches and rehab professionals, we need to stop blindly buying into dogmatic modalities and start asking the tough questions like is there actually any real tangible science or data to prove this sexy sounding self-treatment recommendation?
One easy way to feel less lonely
Send a quick check-in text to a friend you miss. In general, the pandemic has not been great for friendships. “instead of mourning relationships I’m not even sure I’ve lost, I’ll do little things to remind myself of the opposite, like send a quick check-in text. Even if I don’t get a reply at first, inevitably, it does come.”
8 ways to optimize your immunity and protect your health.
No magical supplement, superfood, diet plan, or exercise routine can ensure you’ll stay healthy. My suggestion: Prioritise the “big rocks,” or pillars, of a healthy lifestyle.
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