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
Can ice baths help you lose weight?
According to Wim Hof, the Ice Man, exposing the body to the cold, by taking an ice bath or a cold shower, contributes to losing weight. This effect occurs via an acceleration in metabolism, and with faster metabolism, more calories are burned. This doesn’t just stem from Wim Hof. Find out in this article everything you need to know.
Thoughts on Loaded Jumps For Explosive Power
Want to improve power but unsure whether olympic lifts or loaded jumps are best? This article explains Head Coach Bradley’s opinion of loaded jumps & olympic lifts in a simple and easy to understand fashion PACKED full of practical advise, and even a 20-week progression system for how to program them yourself.
some thoughts on cardio training
Learn effective conditioning methods.
If all it took was “getting tired”... we could all do burpees or jumping jacks until tired, then magically walk around strong and in the best shape of our lives. #notlikely
There’s a famous quote that says “Any idiot can make any idiot tired.”
We take this seriously. Every session, every week is programmed with intention to bring you closer to your goals.
How to master your emotions
“I DON’T WANT TO BE AT THE MERCY OF MY EMOTIONS. I WANT TO USE THEM, TO ENJOY THEM, AND TO DOMINATE THEM.” ~ OSCAR WILDE
Would you describe yourself as emotional?
Do you feel like your mood can change instantly according to what happens in your day?
Then you may be a slave to your emotions.
9 Assault Bike workouts and how to use the bike for stiffness, pain and warm-ups
Though the Assault Bike is a common sight in strength and conditioning gyms around the world, it seems to never be used properly or in a manner. Learn WHAT-WHY-HOW the assault bike should be used.
FIX YOUR BREATHING TO OPTIMIZE YOUR PERFORMANCE: Amplify Performance With Sympathetic Huff Breath
While the major focus on breathing strategies in our industry today are centered around the down regulation of the central nervous system with a parasympathetic emphasis (and rightfully so as western society is stressed the hell out), there are advantageous times and places to actually up regulate the CNS in order to optimise performance with a sympathetic spark.
FIX YOUR BREATHING TO OPTIMIsE YOUR PERFORMANCE: maximal lifting and strength training
“Instead of continuing to breathe haphazardly during lifting and playing the odds with your orthopedic health, the brace and breath can create synergy in the form of the double breath technique to first maximise pillar position and core tightness”
FIX YOUR BREATHING TO OPTIMIZE YOUR Sporting PERFORMANCE
Athletes may experience fear avoidance when exposed to an unpleasant physical or cognitive experience. The perception of their experience may lead to anxiety and stress dysfunctions. Breathing and mindfulness techniques can minimize an athletes’ psychological perceptions, but can these components enhance sports performance?
Fix Your Breathing To Optimize Your Performance: introduction to the magic of your breath
“If you’ve hit a strength, endurance, or performance plateau, or are just feeling beat to shit after every training session with the inability to recover, stop blaming your training and nutrition program on your stagnation and start looking at the movement pattern that transcends any activity or sport-specific focus, breathing.”
ALCOHOL’S EFFECT ON DIET, TRAINING, AND LIFESTYLE
When beginning their fitness journey, many people have questions about alcohol. Can I drink on this diet? How much alcohol is okay? How often is okay? What kinds of drinks are least impactful? Although the research on this topic is fairly clear, the implications often drive people to make unsustainable choices. There is room for moderation, but informed choices are key!
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?
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.
Start your journey TODAY
A fraction of the cost of offline personal training with even more
support & guidance!