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

Bradley Roehrig 6/1/21 Bradley Roehrig 6/1/21

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.

Bradley Roehrig 5/19/21 Bradley Roehrig 5/19/21

A better way to cut down on screen time

Bradley Roehrig 5/18/21 Bradley Roehrig 5/18/21

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?

Bradley Roehrig 5/12/21 Bradley Roehrig 5/12/21

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.”

Bradley Roehrig 12/9/20 Bradley Roehrig 12/9/20

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…

Bradley Roehrig 11/9/20 Bradley Roehrig 11/9/20

Cancel as many meetings as you can

Clearing your calendar is both self-care and team-care. It’s also just realism. And bring honest expectations to the time that you’ve now freed up: You might use those newly open minutes to talk about how you’re feeling,

Bradley Roehrig 11/5/20 Bradley Roehrig 11/5/20

10 ways to mastery your productivity

If you are interested in keeping track if tasks and getting shit done in life, so you can enjoy your quality time without guilt; you must have a planner and a system to use it.

Bradley Roehrig 10/20/20 Bradley Roehrig 10/20/20

What do an elephant and your mindset have in common?

We are all shaped by what we believe we can achieve and what we believe we can’t achieve. Like the elephant, many of us remain shackled to old chains that ensnared us when we were young.

Bradley Roehrig 10/20/20 Bradley Roehrig 10/20/20

The power of habits

with the use of habits, and making small steps and strides, the little 1%ers compound, and the result? You reach your goal, your habit has become automatic, and you now have the space to make the next leap forward through tons more of those little strides.