Everyone gets sick in winter... but is it really just bad luck?

This week Josh and Liam dive into the biggest factors affecting your immune system, including vitamin D, sleep, stress, training volume, environment, cardio fitness and supplements. They also share practical strategies to help you stay healthier, recover faster and avoid constantly getting run down during the colder months.

[0:00] Why everyone gets sick in winter

[1:10] The vitamin D connection

[5:14] Hidden mould & recurring illness

[7:48] Cardio fitness and immunity

[10:59] When training hurts recovery instead of helping

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• Coach Liam Murphy - Instagram: Click Here

Why is change so uncomfortable...even when you know it’s exactly what you need?

This week Josh & Liam dive into the psychology behind resisting change, from fitness journeys and dieting to careers, relationships and big life decisions. They unpack why routines feel safe, how fear keeps people stuck and why making mistakes is often the fastest way to grow. The conversation also touches on coaching, AI, human connection and why the biggest changes often start with simply ripping the band-aid off.

[1:20] Why change feels scary even when you need it

[4:20] Convenience is killing consistency

[7:25] Josh opens up about changing gyms & uncertainty

[13:20] The “what if?” mindset that keeps people stuck

[15:45] AI, coaching & why human connection still matters

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• Coach Liam Murphy - Instagram: Click Here

Back from holidays, sickness or time off and struggling to get back into routine? Josh and Liam break down the easiest ways to rebuild momentum with sleep, training, food and routine...without relying on motivation. If you’ve fallen off track, this episode is for you!

[1:00] Let go of guilt after falling off track

[3:40] The easiest habit to rebuild routine fast

[6:00] Motivation vs keeping promises to yourself

[9:35] Don’t smash training in week one back

[13:15] Simple food, sleep & routine reset tips

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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

This is where it all comes together...Not just training and nutrition but who you actually become. In this episode we break down the identity shift required to go from doing the work to living it every day. We talk about standards, environment discipline and what it really means to become the man you respect. This is the level most people never reach.

[0:00] The identity shift from average to elite

[2:10] Saying no and building discipline

[5:40] Why there is never a perfect time to start

[12:30] How your standards shape your life

[20:10] Environment and people holding you back

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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

You train hard and eat well but still feel average...This is the gap most people never fix. In this episode we break down what actually takes you to the next level from training structure to recovery to nutrition quality and blood work. This is about going from consistent to elite!

[0:00] Why you look good but still feel average

[1:10] Maximum recoverable volume explained

[4:30] Why soreness is not a sign of progress

[7:40] Nutrition quality vs just hitting macros

[13:30] Blood work and supplements for elite performance

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• Action Fitness & Nutrition - Instagram: Click Here
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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

If you’re training consistently but your body still isn’t changing, this is why. In Part 2 of the series, we break down the biggest training and nutrition mistakes that keep people stuck even when they feel like they’re doing everything right. We go through intensity, program hopping, tracking, calories, and why your weekends are probably undoing your progress. This is about fixing the gaps so your effort actually turns into results.

[0:00] Why you’re stuck even though you’re consistent

[1:20] The biggest training mistake: intensity vs too much volume

[2:30] Program hopping and chasing the “perfect” workout

[4:10] Why progressive overload matters more than weight

[7:40] How weekends and calories are killing your progress

Get Coached By Josh
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Get Coached By Liam
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

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• Coach Liam Murphy - Instagram: Click Here

In Part 1 of this series we break down why most men feel stuck, low on energy and unsure where to start with their health This episode is all about getting back to basics. Building simple habits, fixing your routine and taking control of your environment so you can actually move forward. If you’ve been feeling off, inconsistent, or like you’re not living up to your potential? This is where it starts.

[0:00] Why most men feel lost and where this series is heading

[1:12] The real reason you feel stuck (and it’s not what you think)

[2:30] Start small: the “lowest hanging fruit” approach to change

[6:05] Building habits that actually stick (and why most fail)

[9:20] How your environment controls your decisions (and how to fix it)

Get Coached By Josh
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
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To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here

Bit of a different one this week! We dive into some Q&A favourites and give you a look behind the scenes at how we train, eat, think, and live day to day. From training splits and supplements to mindset, habits, and even some random favourites, this one’s a mix of practical insights and getting to know us a bit better.

[0:00] Q&A favourites episode kicks off

[0:35] Best training splits explained

[1:32] Supplements we’d actually use

[5:31] Why progress stalls (weekends)

[16:23] Best mindset & quotes to live by

Get Coached By Josh
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Get Coached By Liam
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Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

To find out more about your other co-host, Liam and The Murphy Method:

• Coach Liam Murphy - Instagram: Click Here