Strong Glutes & Why You Need Them

Krista Bugden

Gwen Jorgensen

Through human evolution, the buttocks served as a key component for mankind to finally raise his hands off the ground and stand erect on two feet. The glutes served as a counterbalance to the chest. This gave our ancestors the ability to stand tall and climb their way to the top of the food chain. At about 330 B.C., Aristotle … Read More

Shoulder rotation and athletic performance – what you need to know

Patrick Dale

Joints are amazing biomechanical structures. Comprised of a union of two or more bones, stabilizing and connecting ligaments, as well as muscles and their tendinous attachments, joints allow you to move your body freely. Without joints, your skeleton would be rigid. Imagine trying to do burpees without bending your knees – or your hips or elbows, for that matter! There … Read More

How Your Mental Mindset Affects Your Performance

Krista Bugden

Sidekick Mental Performance

Have you been feeling kind of off? Your head isn’t in the right place. And you’re noticing that it’s beginning to impact your training and performance. What’s going on? Or perhaps you recently set a new PR today. You’re impressed with yourself and proud. But you’re wondering what changed – Why today?  In this article, we dive into how your … Read More

An Introduction To Altitude Training

Patrick Dale

Athletes from all sports go to extreme lengths to improve their performance. When the difference between winning and losing comes down to fractions of meters or seconds, every advantage is worth pursuing, from energy-efficient running shoes to supplements to ultra-light equipment. Some performance-boosting strategies are not even legal, but that doesn’t stop some athletes from using them anyway.  Altitude training … Read More

Is Your Thoracic Mobility Holding You Back?

Krista Bugden

Thoracic Mobility

The thoracic spine doesn’t get the attention it deserves. It’s often ignored and neglected, especially in rehabilitation settings and when it comes to enhancing performance. For instance, when back pain happens, the focus is frequently placed on the spine, hamstrings, and hip flexors.  But what if your aches and pains could be prevented by improved thoracic mobility? And what if … Read More

Vitamins And Minerals To Power Up Your Muscle Repair

Alicia Rennoll

As new research highlights the importance of vitamin D for muscle strength, it’s a good opportunity to review the range of vitamins and minerals currently present in your diet.  For gym-goers and athletes, it’s particularly important to focus on those nutrients which can optimize muscle function, improve repair, and keep your body strong and active.  Proteins, carbohydrates and fluids may be key to quick muscle … Read More

How Sleep Impacts Your Workout

Hin Lai

A lot of casual exercise enthusiasts, as well as some of the more dedicated and serious fitness practitioners may not fully be aware of how critical getting the proper amount of sleep is to making gains and noticing progress from your efforts in the gym or on the track. In fact, it is so critical that failing to get the … Read More

Eight Essential Posterior Chain Exercises

Aimee Laurence

The posterior chain refers to the muscles on the posterior side of the body from the lower back down to the calves. Devoting time and energy to your posterior chain is known to help gain overall strength in the body and reduce pain during exercising. It is great for your spine and will contribute to toning your gluteal muscles.  With … Read More

The Top 5 Quick Tips For Muscle Soreness Relief

Krista Bugden

Are you suffering from sore legs, sore calves, or just plain-old delayed onset muscle soreness? Maybe you pushed it a little too hard during your last workout. Or perhaps you recently started a new exercise program or routine. Soreness and discomfort are to be expected. But what do you do when stretching or re-hydrating aren’t enough? Sore muscles arise from … Read More

How Vibration Therapy Helps Athletes

Krista Bugden

Brent Fikowski using the Sidekick Fuse

The legacy of Ancient Greece lives on. Thousands of year later, the ideas of these ancient people are deeply rooted in modern society. But, what does that have to do with CrossFit or athletics? Most people will immediately think of Olympic origins. And while true – the Olympics originated in Greece – the Greeks were also famously the first to … Read More