Pole fitness has emerged as one of the most effective full-body workouts in recent years—and for good reason. It builds strength, flexibility, confidence, and coordination, all while offering a dynamic and empowering way to train. Forget outdated perceptions—this is a sport in its own right, and it demands respect.

Murph is more than just a workout — it’s a tribute.

Not all brands start in a boardroom. Some are born in the back row of a sports arena, fuelled by community, passion, and a bit of that “why not us?” fire.

Whether you're just getting started with fitness or you've been training for years, your workout plan should do more than just “make you sweat.” It should be smart, intentional, and — most importantly — sustainable.

But too often, we stick to routines simply because they’re familiar, or because they once worked… even when they’ve stopped serving us.

So how do you know when it’s time to push through — and when it’s time to pivot?

Let’s break it down.

When you first hear the phrase “When the Arm Bends, the Power Ends,” it might sound like a catchy motivational quote – the kind of thing you'd find on a poster in a gym. But for anyone serious about Olympic lifting or weightlifting technique, it's so much more than that. This saying, made popular by legendary strength coach Mike Burgener and now synonymous with Burgener Strength, is a lesson in discipline, patience, and precision.

In this blog, we’re exploring what this mantra truly means, why it matters, and how embracing simple coaching cues like this can elevate not just your lifts, but your entire approach to training.

In a world where “clean eating” and strict diet regimens dominate social media and popular culture, it can be easy to feel guilty for indulging in your favourite foods. However, the truth is, allowing yourself the occasional treat is not only acceptable — it is actually beneficial for your overall wellbeing.

Rather than viewing indulgence as a setback, it should be recognised as a balanced part of a sustainable, healthy lifestyle.

When it comes to fitness and weight management, most people focus on structured exercise—hitting the gym, running, cycling, or lifting weights. But what if I told you that one of the biggest factors in your daily calorie expenditure has nothing to do with formal workouts? Enter NEAT—Non-Exercise Activity Thermogenesis—a game-changing, often-overlooked component of daily movement that can significantly impact your health, fitness, and weight loss efforts.

In this article, we’ll dive deep into what NEAT is, why it matters, and how you can incorporate more of it into your everyday life to boost energy expenditure, improve metabolism, and enhance overall well-being.

With the weather improving and the outdoors calling, many runners are looking to switch up their routine by hitting the trails. Trail running offers an exciting alternative to road or track running, challenging both the body and mind while immersing you in nature. However, making the transition requires some preparation. Here’s everything you need to know about getting started with trail running, how to adapt from road running, and how to prepare your body for the demands of the trails.

Creatine, a naturally occurring compound found in small amounts in certain foods and synthesized by the human body, has gained prominence as a dietary supplement, particularly among athletes and fitness enthusiasts. Its popularity stems from a robust body of research highlighting its efficacy in enhancing physical performance, supporting cognitive function, and promoting overall health.

As the hockey season comes to an end, it’s time for players to shift their focus from match-day intensity to off-season recovery and preparation. Whether you’re competing at an elite level or simply love the game, taking care of your body in the off-season is essential for maintaining fitness, preventing injuries, and ensuring you’re in top shape when the next season begins.

Here’s how you can maximise your off-season, from recovery to cross-training and injury management.

As winter fades and the warmer months approach, cyclists everywhere are eager to get back on the road. Whether you have been riding indoors, focusing on off-season training, or taking a well-earned break, transitioning back to outdoor cycling after winter requires more than just hopping on your bike and pedalling.

Touring life is intense—long travel days, late-night gigs, and limited access to nutritious food. Whether you're a singer, guitarist, keyboardist, or drummer, maintaining good nutrition and recovery habits is essential for energy, endurance, and performance longevity. Here’s how to keep yourself fuelled and performing at your best, no matter how hectic your tour schedule gets.

The Open is a global event that challenges athletes to test their physical capacities across a range of movements and workouts. Whether you're a seasoned competitor or a newcomer, proper preparation is key to maximizing your performance and enjoyment during the Open. This guide provides insights into effective training strategies, the significance of repeated workouts, and essential tips to help you excel.

Taking your dog on a hike is a great way to bond, stay active, and explore the outdoors together. However, hiking with your dog requires training, preparation, and safety awareness to ensure both you and your dog have an enjoyable experience.

This guide covers everything you need to know about preparing your dog for hiking, including fitness training, essential commands, trail etiquette, gear recommendations, and safety precautions.

When it comes to fitness, we often hear about pushing limits, smashing PRs, and leaving everything on the gym floor. But one of the most overlooked elements of a successful fitness journey is active recovery. Unlike total rest, which involves complete inactivity, active recovery keeps you moving at a low-intensity level, helping your body recover while maintaining blood flow and flexibility. Here's why active recovery is so beneficial and how to incorporate it into your routine effectively.

Injuries are a common part of any fitness journey. While they can disrupt your routine, understanding how to manage and adapt is crucial to staying active and avoiding further harm. This guide explores three common injuries—shoulder (rotator cuff), lower back, and knee—offering actionable advice for recovery, safe workouts, and long-term prevention.

The New Year often brings a surge of motivation to make healthier choices, and for many, this includes ambitious diet plans. While it’s great to set goals, jumping into a restrictive diet on January 1st may not be the sustainable solution you’re hoping for. Here’s why overly restrictive New Year’s diets fail and how you can make smarter, more lasting changes.