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
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!
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.
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.
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.
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.
Stop living with pain — your body isn’t broken
When you were younger, you bounced back quickly — tension in your body didn’t last long. But the older you get, the more frequently you feel it and the harder it seems to recover.
Sound familiar?
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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