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.
Use this to find articles specific to the topic you’re interested most in finding out about first
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?
IS SPOT REDUCTION POSSIBLE?
Spot fat reduction has been shown to be ineffective in many studies. Luckily, there are other proven ways to lose body fat and keep it off. While resistance training may strengthen, build and tone muscle in a targeted area, a healthy diet and calorie-burning activities are necessary to burn fat and get a defined look
QUAD SIZE TRAINING TIPS
Here you will find top tips and insights into the science behind training for increased quad growth. What exercises to use. What rep and set schemes to follow. How to program. Its all included within this FIT4FUNCTION blog post.
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.
10 things you should never do when buying groceries
The most common mistakes and how to make sure you never make them again. Save money, save time and stay healthy.
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.
Training to Build Muscle, develop strength or lose fat should not leave you hurt
What's the #1 predictor of building muscle, getting strong or losing fat? Find out here why I believe you've got the wrong idea.
One mindset change to instantly improve your workday
Many of us have settled into working from home at this point in our pandemic lives, and it’s time to improve — or at least, reframe — how you see remote work. Here’s the thing: When you’re the only one in your workspace… you’re your own manager.
WHY FOAM ROLLING DOESN’T IMPROVE MOBILITY
Soft-tissue release is not mobility! That’s my starting statement…
Mobility is a very popular term in this functional training era. Yet, what we see on social media to improve mobility is often smashing with a ball, a barbell, a kettlebell, a foam roller, even a massage gun. I often wonder what’s next that we can mash ourselves with?
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.”
One question to clarify your focus (2 min read)
Ask yourself, what will you be working on forever?
It’s tempting to get wrapped up in big floaty questions about the meaning of life — and equally easy to get bogged down in the mundane-yet-urgent tasks that need to get done NOW.
But what are you really supposed to be focusing on?
One way to make the week feel shorter
When you really think about it, there is no good reason why anyone has to save all their fun for the weekend. This week, take a page from Scandinavia, where people celebrate lillördag, or “Little Saturday.”
One quick way to boost your mood
All I’ll say is that whether you want to admit it or not…we all have a guilty pleasure song that makes us happy instantly!
One way to feel immediately better
Big Idea: The “strength” your body builds while sitting is the strength it retains when you stand up.
Think about that for a second. That basically means that if you spend most of your time sitting, your body isn’t capable of doing the exercises you want to do from a standing position.
make a simple moment EXTRAORDINARY
“In our busy, goal-driven society, it’s easy to overlook the delight found in the little moments. We try to achieve so much in so little time that the beauty of life itself gets lost…”
Weightlifting and Back pain
Weightlifting and strength training can actually help reduce back pain. However, the point is not to bulk up like a bodybuilder, but to develop strength, mobility and structural support…specifically within the back.
Here are 5 things you should know in finding your path
…In my own experience, the more you allow yourself to hear your own wisdom and let that guide you, the easier life feels. No matter the consequences…
The importance of training your core
Core strengthening is more than just achieving six-pack abs. Developing strong abdominal muscles may actually help prevent back pain by making you less prone to back injuries and teaching you proper spinal alignment.
The Easiest Way to Exercise More Effectively
Warm-up. Work out. Cool down.
We’ve been approaching exercise this way for a long time, and for good reason — it works.
At least, in theory.
In practice, our busy lives can push us to cut back on things that we perceive as less important or beneficial.
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