The Extra Rep Podcast

The Extra Rep
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💪🏽 Optimizing Your Body + Health📈 Small Tweaks, Big Results🎧 Episodes dropping weekly on Spotify & YouTube Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

  1. 2D AGO

    Part 2 - Why Your Body Isn't Changing (Even Though You Train)

    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 https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    15 min

  2. APR 26

    Part 1 - Why Most Men Feel Like Sh*t (And Don't Know Why)

    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 https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    15 min

  3. APR 19

    Our Favourites Q&A

    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 https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    24 min

  4. APR 12

    Summies Bodies Are Made In Winter

    Winter’s where most people fall off… but it’s actually the best time to get ahead. In this episode, we break down why progress is easier in winter, the common mistakes that keep people stuck, and how to set yourself up now so you’re not scrambling when summer hits [0:00] Why winter is your advantage [1:20] Winter hunger & cravings explained [3:02] Eating out is costing you more than you think [5:31] Why weekends slow your progress [12:03] You need to actually change something Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    21 min

  5. APR 6

    Navigating An Easter Blowout

    Easter’s done… and let’s be honest, most people overdid it. In this episode, we break down why long weekends always seem to turn into a blowout, how to avoid the classic binge/restrict cycle, and what to actually do right now to get back on track. Simple practical strategies to reset, regain control, and keep moving forward. [0:00] Why people blow out over Easter [2:05] The “stuff it” mindset [4:19] Fix your environment [7:20] Stop binge/restrict cycles [10:01] You didn’t gain that much fat Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    16 min

  6. MAR 29

    Mens Mental Health Struggles

    In this episode of The Extra Rep Podcast, Josh and Liam open up about men’s mental health, the pressure many blokes carry in silence, and why more men need to start talking. They share personal experiences, client stories, coping mechanisms, addiction patterns, business stress, and the importance of community, accountability and actually reaching out before things boil over. A vulnerable but important conversation for anyone trying to carry too much on their own! [0:00] Intro and why men’s mental health needs more attention [1:00] Personal struggles, coping mechanisms and silent battles [4:12] Addiction, gambling, alcohol and when patterns get dangerous [8:44] Business stress, pressure and reaching out for help [19:23] Why checking in on your mates actually matters Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    24 min

  7. MAR 22

    The Truth About Carbs

    Carbs are one of the most misunderstood topics in the fitness industry right now. One side says cut them completely, the other says eat as many as possible… so what’s actually right? In this episode, we break down what carbohydrates actually do, the real pros and cons, and how to use them based on your goal, body composition and training. We cover carb timing, performance, fat loss, sleep, digestion and why most people are overcomplicating things without even having the basics dialled in. If you’ve ever been confused about carbs? This epsode clears it up! [0:00] Intro + why carbs are so controversial right now [1:01] Are carbs actually bad? Real negatives explained [2:41] Benefits of carbs for training, energy & performance [4:16] Carb timing around workouts (what actually matters) [7:12] Using carbs for sleep, recovery & better results Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    21 min

  8. MAR 15

    Peptides Explained

    In this episode of The Extra Rep Podcast, Josh and Liam unpack the hype around peptides in the fitness industry. They cover what peptides actually are, the most common ones people are using, the potential benefits for recovery, gut health and body composition, and the risks of jumping on them too early without fixing your training, nutrition and lifestyle first. If you’ve been hearing about BPC-157, GHK, Melanotan or other trending peptides, this episode gives you a practical breakdown without the bro science. [0:00] What peptides actually are [3:10] BPC-157, healing and collagen synthesis [7:45] Peptides for gut health, recovery and body composition [13:20] The risks of taking peptides too early [18:05] Why training, nutrition and lifestyle still come first Get Coached By Josh https://9nx6osmv1lz.typeform.com/AFNcoaching Get Coached By Liam https://docs.google.com/forms/d/1Oc_aAJKWJqzLs8Rsyljf72AfC59j2LunUUzujDwOI0k/viewform?fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnhq_2xeasjNH-hx1dcZEqdkcO-8ax7qWB29QZiFBeb0EETASuWfE6YER1E3I_aem_iZ6fxRhIM-Q_KjKFyuBcXA&edit_requested=true Make sure you're following us on YouTube and Instagram! For The Extra Rep Podcast: Instagram: Click HereYouTube: Click HereTo find out more about your co-host, Josh and Action Fitness & Nutrition: Action Fitness & Nutrition  - Instagram: Click HereAction Fitness & Nutrition - YouTube: Click HereTo find out more about your other co-host, Liam and The Murphy Method: Coach Liam Murphy - Instagram: Click Here

    22 min
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About

💪🏽 Optimizing Your Body + Health📈 Small Tweaks, Big Results🎧 Episodes dropping weekly on Spotify & YouTube Join hosts @actionfitnessnutrition and @coachliamcmurphy as they dive into training, nutrition, and lifestyle strategies. With years of coaching and health optimization experience, they share practical tips and proven methods to help you achieve peak performance, feel stronger, and become healthier and more confident.

Information

  • Creator
    The Extra Rep
  • Years Active
    2024 - 2026
  • Episodes
    73
  • Rating
    Explicit
  • Copyright
    © 2026 The Extra Rep Podcast
  • Show Website
    The Extra Rep Podcast