Urban Gym Presents: UR Podcast

Urban Gym
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Featuring Urban Gym owner and coach Andy Murphy, alongside broadcaster Ken McGuire, each episode focuses on a training-related topic, from taking your first steps to a gym environment to training for life and understanding how and why we move like we do. We'll explore training through grief, pregnancy, as a parent, preparing for Hyrox (or not), and more besides. Season three now streaming For more, visit UrbanGym.ie. Hosted on Acast. See acast.com/privacy for more information.

  1. 5 DAYS AGO

    UR Podcast S03E04: The Value of UR Recovery

    On this week's episode of UR Podcast, we're exploring the vital role of recovery, shifting the focus from how hard we can train to how effectively we can recover from the stress we put on our bodies. Discussions this week challenge the 'hustle' mentality, looking at why downtime and protected time are crucial for both physical performance and long-term well-being. We'll touch on the benefits of active rest for managing muscle soreness and the strategic use of de-load weeks to prioritise movement quality over intensity, down to the basics of resting between sets to allow the body adapt and maintain training loads. External stressors also make an appearance, from professional life to parenting, impacting injury risk and why sleep remains the undisputed ingredient of all recovery tools. Whether we each get enough of it is another week's conversation entirely.  And while we'll look at it in a later podcast this season, we'll touch on social connection and fun, and how a simple walk or a chat with friends is often more effective than high-tech recovery gadgets. Like what you're hearing so far this season? Take 30 seconds to leave a 5-star review on Spotify, Apple Podcasts or wherever you do your podcast listening. See you on the mats! Hosted on Acast. See acast.com/privacy for more information.

    32 min

  2. 16 FEB

    UR Podcast S03E03: UR Nutrition & Fuelling For Life

    In this edition of UR Podcast, we're diving into the world of nutrition (or rather dipping our toes into it), exploring nutrition for life and how fuelling your body can impact daily performance and long-term well-being. Much like UR fitness journey, nutrition is highly individual and must be sustainable for the long haul.  From keeping things simple to habit-stacking, focusing on 'low-hanging fruit' (pun not intended, but it works), to finding a balance that accommodates gym life, family life and social enjoyment, there is plenty to discuss over the course of a half hour. Sure, you'll hear talk of protein, carbohydrates and fats, but we're trading the science and macro-tracking for lived experiences, balanced routines and a dose of common sense. As always, if you have specific concerns about your own nutrition, while you may find the information and opinions in this week's episode helpful, we'll always encourage you to seek professional advice from a nutritionist or dietician, rather than trying to navigate complicated issues alone.  All that said, it's time to fuel up, listen up and get stuck into episode 3! Hosted on Acast. See acast.com/privacy for more information.

    32 min

  3. 9 FEB

    UR Podcast S03E02: Returning to UR Fitness Journey

    Whether you've taken a break from fitness due to injury, parenthood, career changes, or simply life overwhelming you, this episode is your roadmap back.  On this week's edition of UR Podcast, Andy and Ken dive deep into the psychology and practicality of restarting your fitness journey, exploring why February becomes the "now or never" moment for so many people. Andy shares the powerful "fitness bank account" concept, that your previous work isn't lost, it's saved, and explains why comparing yourself to who you were can be both motivating and paralysing. From the oxygen mask principle (you can't help others if you're not healthy yourself) to managing the "all in" mentality that burns people out, this conversation is packed with real talk about meeting yourself where you're at.  If you're tired of feeling tired and ready to take UR first step back, this episode will remind you that consistency beats intensity, muscle memory is real, and your health truly is your wealth. And if you are thinking on returning to fitness, reach out and speak to one of our team in confidence. We'll meet you where you're at and make sure UR journey is an enjoyable one. Contact us by email at any stage, info@urbangym.ie or DM us on Instagram. Hosted on Acast. See acast.com/privacy for more information.

    34 min

  4. 2 FEB

    UR Podcast S03E01: 7 Years In & The Evolution of Urban Gym

    UR Podcast is back, and the first of eight new episodes, dropping weekly, is available to listen to right now! It's been a few months since Andy and Ken took to the couch for season 2, and with our seventh birthday upon us, now's the perfect time to kick off a brand new season.  In this first episode, we're taking a quick look back over the past seven years, but more importantly, the developments and changes at Urban Gym over the past 12 months and how that's shaping the direction for the future of UR third place ;) From recruiting and staffing to coaching and community, our first episode back is a great jumping off point for members old and new and anyone in the fitness space, whether you're a prospective or current gym owner, gym goer, or looking at making the move from training solo to becoming part of a community. Grab a listen today wherever you get your podcasts, with episode two dropping next Monday! Hosted on Acast. See acast.com/privacy for more information.

    33 min
  5. UR Podcast S02E08: Training as a parent

    25/06/2025

    UR Podcast S02E08: Training as a parent

    Juggling training as a parent can be a tough call for some, so what do you do? It’s hard to believe it, but it’s the final episode of the current season of UR Podcast! See how we said ‘current’ season? You know we’ll be back for more after this one.   For our last stint behind the microphones, we’re diving into the challenges and strategies of maintaining a fitness routine as a parent. It’s not easy. Nobody ever said it would be. As dads of four and one respectively, Andy and Ken are well-versed in carving out time to train as a parents, much like many of UR community.   As life for some turns to parenthood, the juggling of work, family duties and limited personal time can become harder, so what do you do?   We’ll touch on fitness as a family, staying accountable and motivated, and adapting routines to fit your life, ultimately meeting you where you’re at in your journey as a parent.   All that said, it’s just about mothers and fathers – this one’s for the aunts, uncles, cousins, grandparents, neighbours and all those who play their part in parenting.   Give it a listen, leave your thoughts with a quick review on Apple Podcasts or Spotify, and we’ll see you on the mats later!   PS: We’ll be back with details of the next season in a few weeks. In the meantime, what have you thought of this one? To find out more about Urban Gym, visit UrbanGym.ie or find us on social media. Hosted on Acast. See acast.com/privacy for more information.

    32 min
  6. UR Podcast S02E07: Training Through Injury

    11/06/2025

    UR Podcast S02E07: Training Through Injury

    If there's one thing that is deemed to go hand in hand with sport, with training, with gym work or gym life, it's injury. For some, it's major - broken bones here, dislocations there, a trip to A&E here, surgery there. For others, it can be minor - a bump, a bruise, a scrape, a sprain, an ache, all of which you try and ensure don't develop into something more. But no matter how big or small, one thing's for certain - injuries aren't any fun and can be hugely frustrating, regardless of what level of fitness you're at. From preventing or restricting certain movements, to keeping you off your feet for days, weeks or even months, the impact of any injury can be huge and long-lasting. So, how do we combat injury? Or more to the point, if we're being met where we're at, how do we assess our injury and train around or through it? Injury can come to us all, and through it, we can become more resilient, more robust. Just ask Coach Andy, who went from operating full tilt to barely mustering 3,000 steps in a day off the back of spinal surgery. On this episode,e we'll talk about that injury journey and, backed by our 'do no harm' rule when it comes to coaching, look at how we can navigate training pre, through and post injury. Here's to our penultimate episode, and remaining (relatively) injury-free! Subscribe today wherever you get your podcasts, and if you've got 30 seconds to spare, consider leaving a review or five-star rating on Apple Podcasts or Spotify. Much like training through injury, every little helps! Hosted on Acast. See acast.com/privacy for more information.

    31 min
  7. UR Podcast S02E06: Training Through Pregnancy

    28/05/2025

    UR Podcast S02E06: Training Through Pregnancy

    On this edition of UR Podcast, we're talking all about training through pregnancy. For some, it's the most wonderful of times, for others, it can be far from rainbows and butterflies, and anything but enjoyable. So when it comes to pregnancy, however, how and where does training fit in? Should you train? Why should you train? Are you training to prepare your body for a pregnancy journey, are you training while pregnant, or are you looking to get back on the mats post-natal? Can you still lift? Should you really be running? What kind of exercises and movements are good for me, or what should I avoid? What are my coaches going to know about or even care about? So many questions! Thankfully, through UR coaches' own training and development, along with the lived experiences of UR community members on the gym floor, we hope this podcast will bring you some of the answers. From navigating training through different trimesters, to working with coaches to adapt movements and training plans as your body changes and adapts to pregnancy, to overcoming fear and uncertainty, there's a lot to discuss in a shade over 30 minutes. We'll also hear from Anna May, Clodagh and Marina on this episode as they share some of their own thoughts around training during and post pregnancy, each very much with their own personal experience. As always, when it comes to training pre, during or post pregnancy, as with all exercise, if you're in any doubt about your health, speak to your GP or a medical expert. For information on pregnancy including warning signs, health and lifestyle, food and drink, exercise and more, visit MyChild.ie. And if you're a Dad-to-be, this one's for you too! Hosted on Acast. See acast.com/privacy for more information.

    35 min
  8. UR Podcast S02E05: Training For HYROX

    14/05/2025

    UR Podcast S02E05: Training For HYROX

    Everyone's talking about HYROX and everyone seemingly wants a HYROX. But what's it all about? As a veteran of a few foreign HYROX events, this episode puts Andy under questioning as both a coach and participant to get into the nitty-gritty of the fitness world's obsession with all things HYROX. What's involved in an event? Do you need to be fit and strong to take part? Just how do you train for a HYROX event? Is it just the latest 'shiny object'? What if someone comes along with an event that offers 7k runs instead of 8k runs? And why are we all going crazy for HYROX? From chasing fads and trendy competitions to feeling industry pressure to move and adapt, there's a lot to unbox in this episode. We're not saying functional fitness is being monopolised, but those patches are pretty sweet. It's all about balance in the end, right? Whether you're considering a HYROX event, already have your patches from previous events, or you're in the business and wondering should you start hanging HYROX signs in your gym, give this a listen and get our take on it all. Dubbed as 'the World Series of fitness racing', you can find more about HYROX by visiting hyrox.com and of course, closer to home, you can find out more about Urban Gym by visiting urbangym.ie. Got 30 seconds to spare? Leave a review of the podcast on Spotify, Apple Podcasts or wherever you do your podcast listening. Hosted on Acast. See acast.com/privacy for more information.

    35 min
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Featuring Urban Gym owner and coach Andy Murphy, alongside broadcaster Ken McGuire, each episode focuses on a training-related topic, from taking your first steps to a gym environment to training for life and understanding how and why we move like we do. We'll explore training through grief, pregnancy, as a parent, preparing for Hyrox (or not), and more besides. Season three now streaming For more, visit UrbanGym.ie. Hosted on Acast. See acast.com/privacy for more information.

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