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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• 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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• 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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• 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

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

• 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)

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• 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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• Coach Liam Murphy - Instagram: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

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
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Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

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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