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 12/6/22 Bradley Roehrig 12/6/22

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.

Bradley Roehrig 10/25/22 Bradley Roehrig 10/25/22

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.

Bradley Roehrig 10/21/22 Bradley Roehrig 10/21/22

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.

Bradley Roehrig 3/11/19 Bradley Roehrig 3/11/19

Are you fit to run?

Looking to run to lose weight? Running and experiencing more pain, than growth? Well join me, Bradley Roehrig (BSc) while I answer the question… Are you fit to run?