The Extra Rep Podcast
đŞđ˝ Optimizing Your Body + Health
đ Small Tweaks, Big Results
đ§ 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.
Episodes
76 episodes
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 youâve fallen off track, ...
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 ...
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...
Part 2 - Why Your Body Isn't Changing (Even Though You Train)
If youâre training consistently but your body still isnât 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 theyâre doing everything right. ...
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 e...
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 favouri...
Summies Bodies Are Made In Winter
Winterâs where most people fall off⌠but itâs 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 youâre not scrambl...
Navigating An Easter Blowout
Easterâs done⌠and letâs 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 tra...
Mens Mental Health Struggles
In this episode of The Extra Rep Podcast, Josh and Liam open up about menâs 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, ad...
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 whatâs actually right? In this episode, we break down what carbohydrates actually do...
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 b...
GLP-1 Medications & Fat Loss
Josh and Liam break down the truth about GLP-1 weight loss medications like Ozempic, Mounjaro and other trending fat loss drugs. They discuss how these medications actually work, who they may be useful for, the potential risks and side effects,...
Doing Everything Right...But Not Getting Results Part 4
Josh and Liam wrap the 4-part series with a simple 12 week roadmap to get unstuck! Lock in realistic training frequency, train hard with progressive overload, dial in calories/macros for fat loss, use steps/cardio strategically and cover the ba...
Doing Everything Right...But Not Getting Results Part 3
Youâre training hard. Youâre eating clean. Youâre doing more than everâŚSo why are your results slowing down?In Part 3 of this series, we break down one of the biggest mistakes people make when they hit a plateau: doing more i...
You're Doing Everything Right...But Not Getting Results Part 2
In part 2 of this series, Josh & Liam dive into the internal reasons you can be âdoing everything rightâ but still not seeing results! Covering blood work, hormones, nutrition quality, sleep, alcohol, stress, insulin sensitivity, ...
You're Doing Everything Right...But Not Getting Results Part 1
Episode 1 of our 4 part series breaks down why you can be training hard and âeating wellâ but still feel stuck. We unpack the real culprit (poor tracking, missed basics, the wrong timing) and what to fix first before you blame your metabolism!<...
Managing A Calorie Blowout
In this episode, Josh and Liam break down how to handle a calorie blowout without guilt or panic. They cover why blowouts happen, how to plan for them, whatâs actually going on physiologically, and how to get back on track both mentally and phy...
Our Coaching Methods
Josh and Liam unpack how they coach, how they onboard clients, and why the right plan depends on the person. They cover blood work led coaching, structured fat loss, and practical cardio guidelines to improve performance and results.[0:0...
How your Environment Dictates Your Results
Josh and Liam dive into how your environment quietly drives your habits. From unconscious behaviors and childhood cues to friend groups, convenience traps, and accountability. Learn how to redesign your surroundings, lead your circle, and actua...
Your New Years Resolution Has Already Failed
Josh and Liam break down why resolutions implode by mid-January and how to fix it: stop adding without subtracting, set realistic minimum standards, plan in quarters, and learn to say no so your habits actually stick. [0:00] Resolut...
How To Live To Lose 4kg In 6 Weeks
Josh and Liam break down what it really takes to drop 4 kilos in 6 weeks, beyond calories and training. They dive into environment, habits, sleep, and social pressure, showing you how to live like someone whoâs already hit their goal.[<...
How To Train To Lose 4kg In 6 Weeks
Stop trying to sweat the fat off. We break down how to train for a 4-kg drop in 6 weeks: keep your resistance plan the same, push hard sets, lower junk volume, and track real progress so you hold muscle while the fat goes. Simple rules, no bs w...
How To Eat To Lose 4kg In 6 Weeks
Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that donât wreck your training, explain why carbs around workouts matter, and cover the micronutrient and...