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. 14H AGO

    UR Podcast S03E07: The Social Dimension of Fitness

    It's the penultimate episode of Season 3, and this week Andy and Ken dive deep into the heart of what makes a gym more than just a place to sweat: the social dimension of fitness. Are you tired of feeling like just another anonymous number in a commercial gym or struggling to find the motivation to train alone?  This week's chats explore how, over the past few years, we've cultivated a 'tribe' where coaches and members genuinely know your name and support your journey. We're dipping into the social aspect of training, in particular under our own roof, where the likes of our Urban Games, UR Run Club, themed events for significant days across the year and more have helped members to grow and inspire one another. We'll touch on work-life integration, the importance of having a third space and scratch off some pain points along the way. Growing in isolation is one thing, but growing in a group, that's one thing we're great at.  If you're looking to add a social dimension to your own fitness journey, drop us a DM today or check the website for more details. Or better yet, take 30 minutes out of your day and have a listen to this episode - there's just one more to come this season! Hosted on Acast. See acast.com/privacy for more information.

    34 min

  2. MAR 9

    UR Podcast S03E06: Training With Chronic Conditions

    What happens to your fitness journey when your body stops playing by the rules? In this week's episode of UR Podcast, we're diving into the often invisible world of training with chronic conditions. The gym floor over the years has opened up discussions on everything from heart health and diabetes to MS and Lyme, with many athletes and some of our own community fighting battles that no one else can see. Andy's been there, in the eye of the storm, and finding a path back to strength, so we'll touch on that story, but ultimately, we know that you are not your diagnosis. We'll have a look at how we figure out the minimum effective dose for training, learning to control your condition rather than letting it control you and navigating the gym floor when your symptoms aren't visible to others. Whether you're newly diagnosed, supporting a friend or training partner, or a coach looking to serve your community better, we hope you'll find something useful in this latest episode. We'd love to hear from you, too! Have you had to adjust your training due to a chronic condition? How do you meet yourself where you're at on the tough days? Please let us know in the comments here or wherever you listen to podcasts. As always, this podcast is for informational purposes and should never be construed as medical advice. Always consult with your GP or a health professional regarding your specific condition. Hosted on Acast. See acast.com/privacy for more information.

    34 min

  3. MAR 2

    UR Podcast S03E05: Training Through Major Life Transitions

    Life is a constant flow of transitions, but how do you maintain your momentum when your identity or routine shifts? In this week's episode of the UR Podcast, we're exploring the vital role of training through major life transitions. Whether you are navigating a career change, parenthood, injury, or the "halftime" milestone of turning 40, discover why fitness serves as an essential anchor that provides both structure and a sense of purpose during turbulent times. Drawing on his own experiences, Andy reflects on his journey through professional athletics, MMA, and chronic illness, addressing the "identity void" many face when life’s seasons change. The conversation this week also highlights how a supportive gym community can fill the social and emotional gaps left when people transition out of team sports or demanding jobs, something we'll revisit in the next fortnight. If you're looking to bridge the gap between who you were and who you want to become, this episode offers the perspective you need to control what you can control and win your day. Listen now on Spotify, Apple Podcasts, or urbangym.ie Hosted on Acast. See acast.com/privacy for more information.

    33 min

  4. FEB 23

    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

  5. FEB 16

    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

  6. FEB 9

    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

  7. FEB 2

    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
  8. UR Podcast S02E08: Training as a parent

    06/25/2025

    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
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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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