The Extra Rep Podcast

Bulletproof Your Immune System

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 Get Coached By Josh https://form.typeform.com/to/WOzYF9iM 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 Here [https://www.instagram.com/theextrareppodcast/] * YouTube: Click Here [https://www.youtube.com/@TheExtraRepPodcast] To find out more about your co-host, Josh and Action Fitness & Nutrition: * Action Fitness & Nutrition  - Instagram: Click Here [https://www.instagram.com/actionfitnessnutrition/] * Action Fitness & Nutrition - YouTube: Click Here [https://www.youtube.com/@actionfitnessnutrition] To find out more about your other co-host, Liam and The Murphy Method: * Coach Liam Murphy - Instagram: Click Here [https://www.instagram.com/coachliamcmurphy/]

Why You Naturally Resist Change

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 Get Coached By Josh https://form.typeform.com/to/WOzYF9iM 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 Here [https://www.instagram.com/theextrareppodcast/] * YouTube: Click Here [https://www.youtube.com/@TheExtraRepPodcast] To find out more about your co-host, Josh and Action Fitness & Nutrition: * Action Fitness & Nutrition  - Instagram: Click Here [https://www.instagram.com/actionfitnessnutrition/] * Action Fitness & Nutrition - YouTube: Click Here [https://www.youtube.com/@actionfitnessnutrition] To find out more about your other co-host, Liam and The Murphy Method: * Coach Liam Murphy - Instagram: Click Here [https://www.instagram.com/coachliamcmurphy/]

Getting Back Into Routine

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 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 Here [https://www.instagram.com/theextrareppodcast/] * YouTube: Click Here [https://www.youtube.com/@TheExtraRepPodcast] To find out more about your co-host, Josh and Action Fitness & Nutrition: * Action Fitness & Nutrition  - Instagram: Click Here [https://www.instagram.com/actionfitnessnutrition/] * Action Fitness & Nutrition - YouTube: Click Here [https://www.youtube.com/@actionfitnessnutrition] To find out more about your other co-host, Liam and The Murphy Method: * Coach Liam Murphy - Instagram: Click Here [https://www.instagram.com/coachliamcmurphy/]

Part 4 - Becoming The Man You Want To Be

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 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 Here [https://www.instagram.com/theextrareppodcast/] * YouTube: Click Here [https://www.youtube.com/@TheExtraRepPodcast] To find out more about your co-host, Josh and Action Fitness & Nutrition: * Action Fitness & Nutrition  - Instagram: Click Here [https://www.instagram.com/actionfitnessnutrition/] * Action Fitness & Nutrition - YouTube: Click Here [https://www.youtube.com/@actionfitnessnutrition] To find out more about your other co-host, Liam and The Murphy Method: * Coach Liam Murphy - Instagram: Click Here [https://www.instagram.com/coachliamcmurphy/]

Part 3 - You Look Good But Still Feel Average

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 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 Here [https://www.instagram.com/theextrareppodcast/] * YouTube: Click Here [https://www.youtube.com/@TheExtraRepPodcast] To find out more about your co-host, Josh and Action Fitness & Nutrition: * Action Fitness & Nutrition  - Instagram: Click Here [https://www.instagram.com/actionfitnessnutrition/] * Action Fitness & Nutrition - YouTube: Click Here [https://www.youtube.com/@actionfitnessnutrition] To find out more about your other co-host, Liam and The Murphy Method: * Coach Liam Murphy - Instagram: Click Here [https://www.instagram.com/coachliamcmurphy/]