Health and Fitness Articles

In collaboration with Kalymnos Primal Climb we announce the 10-day climbing, health, and fitness retreat on Kalymnos, Greece (October 9 to 18, 2019): "Primal Climb Interconnected". This retreat is a unique combination to improve climbing basics and specifics building up on the strong 4 Legs Fitness foundation.

Martial arts are a great way to exercise as it covers many aspects of training. Such aspects include endurance, speed, flexibility, coordination, strength, or technique. We especially like Thai boxing because it is very comprehensive and excellent for HIIT-type cardio.

Protein pancakes are awesome pre- as well as post-workout snacks. They are easy to make, nutritious and delicious. In this article we describe how to make them.

This post summarises the key takeaways from a video by Alan Thrall about "How to Bench Press". Alan offered a couple of simple but extremely effective tips that helped me increase my bench press volume by 20% almost instantly. At the same time I reduced pain and injury risk.

In the last couple of years we saw an increasing focus on protein in fitness and diet and to some degree even a hype. In this article we explain protein’s role in training by answering the following questions: What is protein? Why do we need it? And how much protein do we actually need?

Climbing ice is tough but a lot can be learned from it for life. In the article, we summarize the key lessons such as the toughness factor, mental stress, the right people around you, the Principle of Specificity, and how to find your N.U.T.s. 

Applying positive thinking is a very simple yet very effective problem solving tactic that can have significant effects on physical health, such as improving our immune system, prevent chronic disease, accelerate recovery or help coping better with worrying news. 

In the fourth and final leg of the 4 Legs Fitness concept we cover various aspects of recovery and most importantly the king of all recovery: sleep.