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 1/5/22 Bradley Roehrig 1/5/22

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.”

Bradley Roehrig 12/22/21 Bradley Roehrig 12/22/21

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.

Bradley Roehrig 12/15/21 Bradley Roehrig 12/15/21

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?

Bradley Roehrig 8/12/21 Bradley Roehrig 8/12/21

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.

Bradley Roehrig 8/6/21 Bradley Roehrig 8/6/21

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.

Bradley Roehrig 5/25/21 Bradley Roehrig 5/25/21

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.”

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

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.