This week we're doing something a little different. We put each other on the spot with real-world client case studies and break down exactly how we'd approach them from training, nutrition, lifestyle and supplementation. From navigating menopause to building a plan for a FIFO worker in the mines, this episode is all about practical coaching you can actually apply.

[0:00] Why we're breaking down real client case studies

[1:16] Coaching a menopausal client: blood work, nutrition and training priorities

[7:28] How to coach a FIFO worker with shift work and limited food options

[9:55] The ideal training split for building muscle while working long shifts

[13:54] Submit your own case study for a future podcast episode

Get Coached By Josh
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Get Coached By Liam
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

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

• Coach Liam Murphy - Instagram: Click Here

Most people don't fail because they lack motivation, they fail because they make fitness harder than it needs to be. In this solo episode, Josh breaks down the five biggest mistakes he sees after coaching clients for over 10 years and explains how to build a plan that actually fits your life. From sleep and nutrition to steps, training and consistency, this episode is all about simplifying your approach so you can finally get lasting results.

[0:00] The #1 reason most people never see the results they want

[3:58] Nutrition made simple: Plate method, calories & protein

[6:40] Why consistency beats perfection every single time

[8:58] Steps: The easiest fat loss tool most people ignore

[11:00] How to build training habits that actually stick

Get Coached By Josh
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Get Coached By Liam
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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
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

Stress affects more than just your mood. It impacts recovery, performance, sleep, body composition and overall health. In this episode, Josh and Liam discuss the different types of stress, how to identify when it's becoming a problem and practical ways to better manage it.

[0:34] Why training is a form of stress

[4:16] Signs you're becoming overstressed

[6:25] The benefits of Zone 2 cardio

[15:51] Understanding your nervous system

[19:03] Burnout and the warning signs to watch for

Get Coached By Josh
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Get Coached By Liam
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Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

Health is more than just calories, macros and training programs.

In this episode, Josh and Liam dive into the often-overlooked areas of health including dental health, gut health, blood pressure, emotional eating, stress management and social health. They discuss why prevention is always easier than treatment and how neglecting small health issues today can become much bigger problems down the track.

[0:00] The next layer of health

[1:14] Why dental health matters

[5:02] Gut health and performance

[8:03] Emotional eating & stress

[16:03] The importance of social health

Get Coached By Josh
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Get Coached By Liam
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Make sure you're following us on YouTube and Instagram!

For The Extra Rep Podcast:

• Instagram: Click Here
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

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
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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
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

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
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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
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here

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
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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
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To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• 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

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
• YouTube: Click Here

To find out more about your co-host, Josh and Action Fitness & Nutrition:

• Action Fitness & Nutrition - Instagram: Click Here
• Action Fitness & Nutrition - YouTube: Click Here

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

• Coach Liam Murphy - Instagram: Click Here