James Whitaker

Foam rolling is one of those fitness tools that’s become wildly popular — and for good reason. It’s cheap, simple, and effective when done right. But here’s the problem: most people are doing it wrong. That’s not to say it’s useless — quite the opposite. Foam rolling can reduce muscle soreness, improve mobility, and speed Read More

You finish your final rep, rack the bar, and wipe the sweat from your brow. Job done, right? Not quite. Skipping your cooldown might save you five minutes today, but it could cost you flexibility, recovery, and future performance. Whether you’re lifting heavy at the gym, training for a power meet, or simply getting stronger, Read More

You’ve smashed a heavy lifting session or powered through a punishing HIIT class. The next day, you’re tempted to crash on the sofa and wait for the soreness to pass. But what if that’s not the best path to recovery? Active recovery might sound like a contradiction—recovery through more movement? Yet science and anecdotal evidence Read More

Ask any experienced powerlifter, and they’ll tell you: lifting isn’t just about brute strength—it’s about movement quality. If your hips are tight, your shoulders are restricted, or your spine is rigid, your lifts suffer. Worse still, you flirt with injury. That’s where mobility for lifting comes in. While it’s often overshadowed by programming and volume, Read More

You’ve probably heard how great foam rolling and self-massage tools are for reducing soreness and improving flexibility. But here’s the often overlooked question: When is the best time to use myofascial release techniques? It turns out that timing matters just as much as technique. Whether you’re trying to unlock tight hips before a lift or Read More

You’ve just finished a brutal leg session, and everything aches — from your glutes to your calves. The burn was worth it, but the next-day soreness? Not so much. That’s your body working hard to repair itself, but it’s also a sign of inflammation, the natural response to the microscopic damage training causes. While inflammation Read More