Ever feel like you're being held to ransom by data, where a single number on a scale or graph can instantly wipe away weeks of positive momentum and feeling great? Wrapping things up this week, we'll look at what happens when your initial fitness goals are solved (we do like solutions) and the transition from chasing aesthetics to finding a 'why' that sustains you for a lifetime.

One point we've hit on this season and last is that more isn't better - better is better, and knowing and understanding UR 'why' can be the key to unlocking what's better for you. So, whether you're a long-time listener or just stumbling upon our podcast for the first time, this episode brings it all back together for the season, doubling down on training for life rather than just a temporary transformation.

You've got eight episodes in full to pick up on this season, and the even better news is that season four has its 'green light' for later this year. So what are you waiting for? Hit play now, wherever you get your podcasts and we'll see you on the mats!

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Are you tired of feeling like just another anonymous number in a commercial gym or struggling to find the motivation to train alone? 

This week's chats explore how, over the past few years, we've cultivated a 'tribe' where coaches and members genuinely know your name and support your journey.

We're dipping into the social aspect of training, in particular under our own roof, where the likes of our Urban Games, UR Run Club, themed events for significant days across the year and more have helped members to grow and inspire one another.

We'll touch on work-life integration, the importance of having a third space and scratch off some pain points along the way.

Growing in isolation is one thing, but growing in a group, that's one thing we're great at. 

If you're looking to add a social dimension to your own fitness journey, drop us a DM today or check the website for more details. Or better yet, take 30 minutes out of your day and have a listen to this episode - there's just one more to come this season!

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In this week's episode of UR Podcast, we're diving into the often invisible world of training with chronic conditions.

The gym floor over the years has opened up discussions on everything from heart health and diabetes to MS and Lyme, with many athletes and some of our own community fighting battles that no one else can see.

Andy's been there, in the eye of the storm, and finding a path back to strength, so we'll touch on that story, but ultimately, we know that you are not your diagnosis.

We'll have a look at how we figure out the minimum effective dose for training, learning to control your condition rather than letting it control you and navigating the gym floor when your symptoms aren't visible to others.

Whether you're newly diagnosed, supporting a friend or training partner, or a coach looking to serve your community better, we hope you'll find something useful in this latest episode.

We'd love to hear from you, too! Have you had to adjust your training due to a chronic condition? How do you meet yourself where you're at on the tough days? Please let us know in the comments here or wherever you listen to podcasts.

As always, this podcast is for informational purposes and should never be construed as medical advice. Always consult with your GP or a health professional regarding your specific condition.

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Whether you are navigating a career change, parenthood, injury, or the "halftime" milestone of turning 40, discover why fitness serves as an essential anchor that provides both structure and a sense of purpose during turbulent times.

Drawing on his own experiences, Andy reflects on his journey through professional athletics, MMA, and chronic illness, addressing the "identity void" many face when life’s seasons change.

The conversation this week also highlights how a supportive gym community can fill the social and emotional gaps left when people transition out of team sports or demanding jobs, something we'll revisit in the next fortnight.

If you're looking to bridge the gap between who you were and who you want to become, this episode offers the perspective you need to control what you can control and win your day.

Listen now on Spotify, Apple Podcasts, or urbangym.ie

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Discussions this week challenge the 'hustle' mentality, looking at why downtime and protected time are crucial for both physical performance and long-term well-being.

We'll touch on the benefits of active rest for managing muscle soreness and the strategic use of de-load weeks to prioritise movement quality over intensity, down to the basics of resting between sets to allow the body adapt and maintain training loads.

External stressors also make an appearance, from professional life to parenting, impacting injury risk and why sleep remains the undisputed ingredient of all recovery tools. Whether we each get enough of it is another week's conversation entirely. 

And while we'll look at it in a later podcast this season, we'll touch on social connection and fun, and how a simple walk or a chat with friends is often more effective than high-tech recovery gadgets.

Like what you're hearing so far this season? Take 30 seconds to leave a 5-star review on Spotify, Apple Podcasts or wherever you do your podcast listening.

See you on the mats!

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Much like UR fitness journey, nutrition is highly individual and must be sustainable for the long haul. 

From keeping things simple to habit-stacking, focusing on 'low-hanging fruit' (pun not intended, but it works), to finding a balance that accommodates gym life, family life and social enjoyment, there is plenty to discuss over the course of a half hour.

Sure, you'll hear talk of protein, carbohydrates and fats, but we're trading the science and macro-tracking for lived experiences, balanced routines and a dose of common sense.

As always, if you have specific concerns about your own nutrition, while you may find the information and opinions in this week's episode helpful, we'll always encourage you to seek professional advice from a nutritionist or dietician, rather than trying to navigate complicated issues alone. 

All that said, it's time to fuel up, listen up and get stuck into episode 3!

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On this week's edition of UR Podcast, Andy and Ken dive deep into the psychology and practicality of restarting your fitness journey, exploring why February becomes the "now or never" moment for so many people. Andy shares the powerful "fitness bank account" concept, that your previous work isn't lost, it's saved, and explains why comparing yourself to who you were can be both motivating and paralysing.

From the oxygen mask principle (you can't help others if you're not healthy yourself) to managing the "all in" mentality that burns people out, this conversation is packed with real talk about meeting yourself where you're at. 

If you're tired of feeling tired and ready to take UR first step back, this episode will remind you that consistency beats intensity, muscle memory is real, and your health truly is your wealth.

And if you are thinking on returning to fitness, reach out and speak to one of our team in confidence. We'll meet you where you're at and make sure UR journey is an enjoyable one. Contact us by email at any stage, info@urbangym.ie or DM us on Instagram.

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It's been a few months since Andy and Ken took to the couch for season 2, and with our seventh birthday upon us, now's the perfect time to kick off a brand new season. 

In this first episode, we're taking a quick look back over the past seven years, but more importantly, the developments and changes at Urban Gym over the past 12 months and how that's shaping the direction for the future of UR third place ;)

From recruiting and staffing to coaching and community, our first episode back is a great jumping off point for members old and new and anyone in the fitness space, whether you're a prospective or current gym owner, gym goer, or looking at making the move from training solo to becoming part of a community.

Grab a listen today wherever you get your podcasts, with episode two dropping next Monday!

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It’s hard to believe it, but it’s the final episode of the current season of UR Podcast!

See how we said ‘current’ season? You know we’ll be back for more after this one.

For our last stint behind the microphones, we’re diving into the challenges and strategies of maintaining a fitness routine as a parent. It’s not easy. Nobody ever said it would be. As dads of four and one respectively, Andy and Ken are well-versed in carving out time to train as a parents, much like many of UR community.

As life for some turns to parenthood, the juggling of work, family duties and limited personal time can become harder, so what do you do?

We’ll touch on fitness as a family, staying accountable and motivated, and adapting routines to fit your life, ultimately meeting you where you’re at in your journey as a parent.

All that said, it’s just about mothers and fathers – this one’s for the aunts, uncles, cousins, grandparents, neighbours and all those who play their part in parenting.

Give it a listen, leave your thoughts with a quick review on Apple Podcasts or Spotify, and we’ll see you on the mats later!

PS: We’ll be back with details of the next season in a few weeks. In the meantime, what have you thought of this one?

To find out more about Urban Gym, visit UrbanGym.ie or find us on social media.

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For others, it can be minor - a bump, a bruise, a scrape, a sprain, an ache, all of which you try and ensure don't develop into something more.

But no matter how big or small, one thing's for certain - injuries aren't any fun and can be hugely frustrating, regardless of what level of fitness you're at. From preventing or restricting certain movements, to keeping you off your feet for days, weeks or even months, the impact of any injury can be huge and long-lasting.

So, how do we combat injury? Or more to the point, if we're being met where we're at, how do we assess our injury and train around or through it?

Injury can come to us all, and through it, we can become more resilient, more robust. Just ask Coach Andy, who went from operating full tilt to barely mustering 3,000 steps in a day off the back of spinal surgery.

On this episode,e we'll talk about that injury journey and, backed by our 'do no harm' rule when it comes to coaching, look at how we can navigate training pre, through and post injury.

Here's to our penultimate episode, and remaining (relatively) injury-free!

Subscribe today wherever you get your podcasts, and if you've got 30 seconds to spare, consider leaving a review or five-star rating on Apple Podcasts or Spotify. Much like training through injury, every little helps!

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For some, it's the most wonderful of times, for others, it can be far from rainbows and butterflies, and anything but enjoyable.

So when it comes to pregnancy, however, how and where does training fit in? Should you train? Why should you train? Are you training to prepare your body for a pregnancy journey, are you training while pregnant, or are you looking to get back on the mats post-natal? Can you still lift? Should you really be running? What kind of exercises and movements are good for me, or what should I avoid? What are my coaches going to know about or even care about? So many questions!

Thankfully, through UR coaches' own training and development, along with the lived experiences of UR community members on the gym floor, we hope this podcast will bring you some of the answers. From navigating training through different trimesters, to working with coaches to adapt movements and training plans as your body changes and adapts to pregnancy, to overcoming fear and uncertainty, there's a lot to discuss in a shade over 30 minutes.

We'll also hear from Anna May, Clodagh and Marina on this episode as they share some of their own thoughts around training during and post pregnancy, each very much with their own personal experience.

As always, when it comes to training pre, during or post pregnancy, as with all exercise, if you're in any doubt about your health, speak to your GP or a medical expert. For information on pregnancy including warning signs, health and lifestyle, food and drink, exercise and more, visit MyChild.ie.

And if you're a Dad-to-be, this one's for you too!

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But what's it all about?

As a veteran of a few foreign HYROX events, this episode puts Andy under questioning as both a coach and participant to get into the nitty-gritty of the fitness world's obsession with all things HYROX.

What's involved in an event? Do you need to be fit and strong to take part? Just how do you train for a HYROX event? Is it just the latest 'shiny object'? What if someone comes along with an event that offers 7k runs instead of 8k runs? And why are we all going crazy for HYROX?

From chasing fads and trendy competitions to feeling industry pressure to move and adapt, there's a lot to unbox in this episode.

We're not saying functional fitness is being monopolised, but those patches are pretty sweet. It's all about balance in the end, right?

Whether you're considering a HYROX event, already have your patches from previous events, or you're in the business and wondering should you start hanging HYROX signs in your gym, give this a listen and get our take on it all.

Dubbed as 'the World Series of fitness racing', you can find more about HYROX by visiting hyrox.com and of course, closer to home, you can find out more about Urban Gym by visiting urbangym.ie.

Got 30 seconds to spare? Leave a review of the podcast on Spotify, Apple Podcasts or wherever you do your podcast listening.

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It's something we'll all experience at some point in our lives, no matter how big or small.

Whether through human connection, business, sport or beyond, grief can take many forms, and for each of us, the journey is personal, unique. We'll stress too that we're not grief experts, but through learned experience, we know how grief can deeply impact someone's fitness journey. It's a missed goal, a championship lost, the passing of a loved one or maybe an opportunity never realised.

While our previous episodes have taken in a broader (and lighter) discussion over taking UR first steps and training for life, this week's episode is a personal one that leans into one aspect of the latter with Andy unfolding the passing of his father in 2024, spinal surgery, balancing family, business and health. From the importance of self-awareness, knowing when to slow down and push forward in different areas of life, there's a lot to navigate.

Sure, training can help, sometimes just moving forward can help, physically and emotionally, but we know it's not a cure-all. That's why we're talking training 'through' grief. The journey is short for some, ongoing for others.

If you're impacted by any of the discussion in this week's episode, visit Aware.ie, consider talking to Samaritans on freephone 116 123 or free-text HELLO to 50808 for anonymous chat with a trained volunteer.

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When you think about it, does that seem a little backwards to you?

For many people engaging with a gym, class, training group or sport of any size, the first step can often be the most difficult. How do you cross that white line? What does it take to get through the front door for the first time? What about sending that email, that message, making that phone call? Last episode, we spoke about training for life, but you can’t train for life unless you take the first step on your journey, and that can look different for everyone. It can be intimidating.

In this episode, we’ll look at how we help people take their first steps from an Urban Gym perspective and how that first step stretches into other areas of life. We’re meeting people where they’re at and it’s out job to support you on your journey, make sure you’re comfortable, you’re welcomed, you feel safe in your space and that your first step leads to a second, a third, and more.

We’ll touch on managing expectations, maintaining motivation, and whether someone stays for a season or a lifetime, the goal is always the same - leave you feeling better than when you came in.

Ultimately, we believe in doing work we enjoy with people who lift us up—and that mindset drives everything we do.

So how are you going to take your first step?

For more, visit UrbanGym.ie or email info@urbangym.ie to take your first step today.

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Meeting people where they're at is a core philosophy of the gym and business, and with this conversation, it's about meeting people where they're at in life and training for just that - living.

Why do we train the way we train? Why do we look towards certain pieces of equipment? What benefit is a hinge movement? How do we learn to pick things up and carry them safely, and why do we do it in the first place?

Then ask yourself, would you rather be the oldest person in the gym, or the youngest person in the old folks' home?

In the second of eight episodes this season, Urban Gym's Andy Murphy, alongside Ken McGuire, dip into these talking points and more over the course of a half hour. Keep your eyes peeled for part three on April 16th where we look at how training for life works only when you take UR first step.

Like what you hear? Learn more by visiting urbangym.ie or if you'e got questions to pose, email info@urbangym.ie.

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When we (as in Andy and Ken) first got together for UR Podcast, we were sat in a relatively newly-opened Urban Gym, complete with a viewing area for grappling and MMA. Remember those days?

We shared the couch with an Olympic swimmer, a former Irish rugby international, a local business owner, had a few rolls and chats with Pat Divilly and more. Then COVID hit, so we jumped online to chat with MMA coaches and athletes, musicians, chefs, strongmen and dip a little more into the Urban Gym story.

That was from 2019 through 2021. Now, four years on, we're back and bringing the heat with a brand new eight-part season that's meeting you where you're at when it comes to all things health and fitness. From taking your first steps into a gym environment to training for a particular event (hello, HYROX), to training as a parent, through grief, and training for life and beyond, we've got a lot to talk about. After all, it's been a few years since the mics were switched on.

So, to get us up to speed, we're spending the first episode of the new season talking all things Urban Gym, revisiting some of the origin story and looking at how the physical space, business and mindset has shifted and grown over the intervening years.

Subscribe for free today on all major platforms and check out our website urbangym.ie for more.

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UR Podcast, from Urban Gym, returns to your ears in March 2025 with the first of eight brand-new episodes.

It's been a few years since we shared the couch with business owners, Olympic swimmers, musicians, fighters, grapplers, chefs and more, but in 2025, UR Podcast returns with a brand new format, tackling topics and questions from the gym floor that are designed to help meet you where you're at in life, health, and your fitness journey.

Bookmark or subscribe today wherever you do your podcast listening, with the first of our brand-new episodes available 19 March.

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This edition is our story.

It's a journey that's taken four years, countless doctors, specialists, consultants, neurologists, chiropractors, pharmacists, friends, family and more to get from the summer of 2017 to 2021 where we started with a possible case of vertigo for Andy that transpired to be Chronic Lyme Disease and in the process transformed our daily lives.

As a preface to this month's podcast, we know there are people out there that are dealing with far worse conditions and experiences.

We're also aware that there are people out there going through exactly what we've experienced - the highs and lows, more bad days than good, the hope and frustration, the lack of answers and clarity, the self-doubt, crippling fatigue, brain fog and the everything else that a disease with such a crazy range of symptoms can bring about.

For Andy, it spelt forced retirement from a professional MMA career, for us as a family it's meant dealing and adjusting with all of the above while we continue to nurture and grow our own family, the business and super community that has become Urban Gym, changes in diet, creating new habits and learning to put health and well-being to the fore.

Some people have been privy to the roller coaster of the last four years and others - including some of our closest friends and colleagues - have had no idea. If in telling our story in more detail we can help others in a similar situation, we'll be delighted.

And we're delighted to be able to help, answer any questions, trade voice notes, share names and resources, just ask. Our inbox is always open, reach out on Facebook, YouTube, email info@urbangym.ie and when things open up again, swing by our 'Happy Place' - Urban Gym HQ - even if it's for a coffee and a chat.

Because sometimes in life, just being able to get out for a coffee and chat can be the hardest thing in the world.

 #urbangym​ #lymedisease​ #urpodcast

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By the age of 21, 'Rich' was a 2nd dan tae kwon-do black belt, eventually running his own club in Cork (now run by his cousin). He's had a nine-year stint in army life, has completed over 800 jumps as a skydiver but more importantly - as it relates to this edition of UR Podcast - he's an extremely qualified sports psychologist who has worked across Gaelic games, tennis, show jumping, athletics, golf, swimming, boxing, soccer and martial arts.

That's where he met Andy, or more like Andy met Rich, while his professional MMA career was taking off, with Rich on board with Team Ryano for their professional athletes to avail of Rich's skillset.

In sport and in life, you may be the keyholder, but Richard Shanahan is the man who helps you unlock the door to your potential.

Over the course of 90 minutes, we dive into Rich's background and what brought him to the world of sport psychology, before going down the yellow brick road of Rich and Andy's working relationship, going back to a visual construction of Andy's first pro-MMA win under the BAMMA banner.

From cornering pro-boxing fights in Juarez, Mexico, to pressing his nose up against the cage with future UFC Hall of Famers, to helping athletes at all levels see past themselves, Rich's approach to sport, his grá to assist people his own personal journey - unfolding as we record - are all part of the conversation.

If you have ever experienced any level of self-doubt, if you question what you're doing with your sport or training, or if you're wondering how you can go to the next level, carve out that mental edge and unlock your own potential, then this is the listen for you.

You can find out more about Richard Shanahan by visiting inspiresportperformance.ie, or you can take 90 minutes from your week and listen on as stories are swapped, lessons are learned and tales recapped in this edition of UR Podcast.

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An interesting choice of words for our February guest whose infectious smile may have you believe otherwise.

But for Urijah Faber, it's a belief he held from a very early age and sustained throughout near 20-year MMA career - that's still active.

The UFC Hall of Famer joins UR Podcast to talk candidly about his early fight days, becoming the best version of himself training, testing and adapting along the way.

We talk lows, highs, challenges, adversity, excuses, mindset, fatherhood and more in a wide-ranging conversation with an athlete whose name will forever be linked to the sport of mixed martial arts.

Outside of the cage, Faber has opened the doors of his Team Alpha Male facility in Sacramento to athletes from all over the world, rapidly becoming a hotbed for champions and competitors of the highest level.

But what does it take to get there, and stay there?

In just under an hour you'll hear a lot about his journey, his story, and in 2021 with his 42nd birthday approaching and a hunger that still burns brightly, what may come next.

If you've ever had cause to question what you're doing in work or sport, you may we'll find some inspiration right here.

This episode contains mild swearing.

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Some will know Edward from his books, from his TV appearances weekly with Virgin Media (and TV3 before that), from his radio show or you may have passed through his Culinary Arts course in WIT.

"Yet to hit the big time" as he says himself, Edward started life after school on one path and very quickly discovered another. From his first cookery demos to studying for a masters, nearly burning a TV studio to the ground to captivating audiences and touring the country with theatre productions, and opening a cookery school, there is little in life that the thirty-something Kilkenny native doesn't do or hasn't done.

Over the course of an hour-ish we delve into the ins, outs, ups and downs of a journey that has brought so many opportunities borne out of hard work, sheer grit and determination.

Plus, you can't have a chef on board and not look to pick up a few tips for the kitchen at home.

This is Edward Hayden's story, what's URs?

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We know that over the course of 45 minutes or so, we're only getting the tip of the iceberg. Born Michael Stafford, Maverick Sabre moved to and was raised in New Ross, Wexford from an early age.

By 15 he was hanging with some of the biggest names in the rap game, on stage too, before turning up for class the following morning. With school life finished, he wasted no time in returning to the UK to begin his music career.

You'll learn about the rise, the process, the journey across three groundbreaking albums to date, from the delight at racking up 200 plays on MySpace to doing over 100m plays a year on Spotify alone. There were record labels, good money days, bad money days, international tours and more but what we take from it is Maverick Sabre is a man on a mission, in creative control, and absolutely following his passion in life.

His story's not over either. There's new music on the way. New tours on the way. This, is merely a chapter.

But it's a damn good chapter.

UR guest for this month's podcast, Maverick Sabre. Listen to and buy his music at mavericksabre.com.

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While his time at The Hatters was tough to digest, it taught him lessons that were carried back to Waterford United and would set him a course that would cross the Premier League, Championship, League One, Champions League and embark on a senior international career with the Republic of Ireland.

With close to 500 league appearances and another 33 caps for his country, Daryl Murphy joins us from his home to talk about his return to League of Ireland football during the Covid-19 pandemic. 

We walk through the early days of his football career, working under different managers, mindset, keeping injury at bay and banging in the goals. 

From the first time he wore the Irish jersey at Giants Stadium, to his retirement in the wake of Ireland's defeat to Denmark, Murphy has earned his place among football's elite and continues to be held in high regard with Sunderland, Newcastle and Ipswich fans in particular.

While 2020 may be the end of his professional football career, we also look at what comes next, family support and much more besides.

This is Daryl Murphy's story, what's URs?

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It’s all about empowerment, you see.

Under her NLF brand - that’s Nathalie Lennon Fitness - Nathalie empowers her clients with education, tools, support and a positive environment to thrive, grow and succeed. Or, in her words, to ‘essentially rise to a place which is diet culture bullet proof.’

We’ll talk about that, diet culture. The ins and outs of the fitness industry, the quick fixes and misguided advice. We’ll talk about influencers, working with brands and why Nathalie wants to be seen as more than ‘just an influencer’.

Is body confidence possible? Is the balance between diet and fitness just a myth? What would you do if your coach sent you elsewhere for help?

There’s plenty of questions, plenty of chat and a 70-minute look inside the world of Nathalie Lennon for our latest podcast.

Check out her brand new online programme at nlf.ie but before all that, sit back, or get out and get active with UR Podcast in your ears for episode #011.

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He's also the guest for this edition of UR Podcast as we reach double figures with another super story.

Having discovered gym life in his late teens, Nicky Whelan stumbled into the world of strongman competition by watching Trish Porter lift a car in New Ross in 2001 and thought to himself "I could do that". Of course, you don't prepare to lift a car by going out and lifting cars, and it's that preparation, mindset and resilience that we touch on over the course of an hour in this episode.

A Wexford native, Nicky's been training 'properly' since he was 18 or 19. He was nearly killed in an accident at the age of 21. He came second in his first competition in 2010, and quickly went on to Ireland's strongest man, before finding himself as a reserve for the UK's strongest man.

In an open and honest chat, we talk about Nicky's early training regime, coping with injury and the toll strongman training takes on the body. Mental health and school age bullying come into play and we look at how strongman events are broken down, how you train and prepare and what the strongman diet looks like - then and now.

And of course, you couldn't leave a strongman conversation without getting Nicky's thoughts on what's going to happen between rival competitors Eddie Hall and Hafthor Bjornsson (Thor, aka The Mountain from Game Of Thrones) when they face each other in the boxing ring.

As we're finding out the more we talk to people about their stories, this one could have gone on for the night, but you've got 76 minutes to enjoy. 

To all who've been listening since the first episode, we hope you've enjoyed the ride thus far. If it's your first listen, you've got nine other cracking conversations to catch up on covering rugby, business, Olympic swimming, MMA, gut health, sleep hygiene and so much more. 

This is UR Podcast, so what's UR story?

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Founder of My Nutrition Ireland, Tom's background is in health science, with a specialisation in health, sleep and nutrition. From the word go, Tom brings the science to sleep. He's had the opportunity to work with some exceptional technology deployed by the likes of the Seattle Seahawks (NFL) and Chicago Cubs (MLB). What would you do if you knew there were ways to predict and improving your reaction times, but also your fatigue?

Tom's also been working over the past few years with leading international figures in the world of sport along with former two-weight UFC world champion, Conor McGregor. We get a little insight into the background to McGregor's preparation for the Floyd Mayweather fight, trickling all the way down to tips and tricks for athletes young and old managing training, nutrition and sleep.

We're all about work hard, train hard, play hard - but does anyone ever tell you sleep harder?

The timing of this chat is super. With the ongoing Covid-19 pandemic, a lot of us have experienced big changes in our lives, schedules and routines - especially sleep.

Over the course of 90 minutes, we talk about all things sleep for athletes, non-athletes, parents, teenagers and more. We go through the different sleep cycles we experience as soon as we drift off, what happens your mind, your body, your brain and the physical and mental benefits.

If you've been wondering how you can improve your own sleeping arrangements, Tom's notes on sleep hygiene will come in real handy.

Grab your pen and paper, take your notes, then get yourself a good night's sleep!

Follow Tom on Instagram, @tomcoleman.ie, or find him online at TomColeman.ie and check My Nutrition Ireland on Facebook.

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As it turns out - very. To get to the heart of the matter, we've got a super podcast for you this time out as we're joined by Dr. Alan Desmond aka 'The Devon Gut Doctor'.

Alan is a fountain of knowledge when it comes to all things whole food plant-based. Now more than ever we're seeing the benefits of using cleaner, more natural fuel for our bodies.

As a consultant gastroenterologist, Alan is the one people turn to when it comes to matters inside the body. Every day he's treating problems and issues with people's digestive systems and in recent years he's been backing up the approach to a whole foods plant-based diet with the science.

There are plenty of people who believe there is a pill for every ill, but what if we started at home with a solution made in the kitchen?

What if a different approach to food could help with IBD, IBS, Crohn's Disease and other digestive issues?

Over the course of 80 minutes we talk about so many things tied back to food and our relationship with food, we break down what exactly a whole food plant-based approach to nutrition is, Alan traverses the globe with plenty of examples, case studies and first hand experience with patients and more besides.

You'll also hear Andy talk about his transition to a plant-based diet and how that's worked huge benefits for both body and mind, while Ken looks like he'll be put to the test over the coming weeks.

If you have even a passing interest in food, medicine, self-care or you're just curious about how your digestive system works and what changes you could make at home to produce life-changing results, then listen on.

This is UR Podcast, episode 8, with our special guest Dr. Alan Desmond. When you're done, be sure to check out devongutclinic.com and follow Alan on Instagram to see his recipes, learnings, live videos and great supporting material.

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The world is changing, even moreso since last month's podcast with Pat Divilly. Where we once sat in the gym as a family, drinking coffee, swapping stories, we're now doing everything remotely - be it running our classes online, or chatting to our podcast guests.

This month, through the power of modern technology, we're joined on video call all the way from sunny Sacramento, California, by elite MMA coach Justin Buchholz.

Andy had the pleasure and privilege of experiencing Justin's coaching methods in person during a pre-BAMMA camp at Team Alpha Male a few years back. At the time, you had Urijah Faber there, Clay Guida, Andre Fili and soon to be UFC bantamweight champion, Cody Garbrandt. It was the summer of Team Alpha Male, until the fall.

At the centre of it, Justin Buccholz.

He's been involved in more UFC events than most fans will ever see. He's cornered more fights than most of us have had hot dinners. The Alaskan native holds a 16-11 record of his own, and over the course of an hour we get his story in terms of where he's at today.

As it turns out, the championship winning coach is just about to open the doors on a mammoth gym facility in MFI Gym. We'll talk about that, learn about his approach to coaching, launching and running a business in the midst of a global pandemic, the wild ride that was TAM and loads more besides.

Justin's a super nice guy, we're delighted to have him on board for this edition of the podcast and looking forward to hooking up down the line when fight life resumes.

Check out MFIgym.com to find out when he'll be opening and keep into urbanygym.ie to learn more about our new offerings.

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When we sat down in March to record this episode, little did we know we'd be looking down the barrel of a global pandemic that has impacted so many lives.

Some of the topics we cover today may help those of you at home as we catch up with Pat Divilly, performance coach, fitness nut, jitz nerd and much more besides. Pat opens up, lets us into his space for an hour to talk about his journey to where he is today in life and business.

It's a super fun listen that ultimately builds up to Andy and Pat trying to heel-hook each other on the Urban mats.

Wherever you are in the world today, stay safe and enjoy UR Podcast episode 6!

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Native of Wexford, she moved to Limerick in her early teens to be able to train at an elite level. It paid off, with three golds and a bronze at thee 2009 junior European championships. Then things pick up - Young Sportstar for 2009, Sportswoman of the Year in 2010, medals at senior level in Europe and more before the big one.

The 2012 Summer Olympics in London.

Illness and injury mounted up, her events didn't go to plan and ultimately she would withdraw from the remainder of the competition. Four years later there would be no redemption in Rio as she called time on her international career, announcing her retirement at the age of 22.

Over the course of an hour with Gráinne Murphy we get an insight into what it takes to train, prepare and compete at elite international level in a sport where fractions of a second are the difference between being top of the pile and out in the cold. You'll hear about how she dealt with injury and illness, commitment and support from her family, traveling all around the world to train with the best of the best and how it all came to a halt in November 2015.

This is Gráinne's story, and it's a great one.

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Having trained at American Kickboxing Academy in helping Khabib Nurmagomedov prepare for both Conor McGregor and Dustin Poirier, Price has seen a lot in the past 2 years, never mind the years of competitive experience prior to that.

Myles is also currently signed to the Bellator lightweight division on an 18-month. 12 months into the deal and with one fight on the promotion, Myles focus and direction is reverting back to his gym, coaching his MMA team and finding a better work / life / training / competition balance.

In a frank conversation, we explore the ins and outs of the current Bellator situation, discuss coaching mindsets, what it takes to travel and compete at the highest level of an often unforgiving sport, how he plans and adapts training methodologies and roadmaps for his own competitors and more.

For more on what happens at Team Ryano Kilkenny, check them out on Facebook here.

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Founder Graham Doyle started college age 17, swapped Multimedia for a world of travel and work in the southern hemisphere. 

Coming home to Ireland, he moved into the world of adventure tourism, beginning with a return to college in Tralee as a mature student. For his college placement, he set up his own company, and the rest is history. These days his bookings are coming months in advance and his sea kayaking adventures are drawing customers from all over the country.

Graham followed his passion and lives it every day. Hear his story on this edition of UR Podcast.

Visit UrbanGym.ie for class details or keep an eye on Facebook and Instagram for more.

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A trailblazer for the women's game, Miller turned to the oval ball just over ten years ago and rapidly found herself in the green shirt.

Over the course of an hour we walk through her career from the early days of athletics and football to her international breakthrough; we look at the process and outcomes, her love of winning that continues to fuel her love of sport; big game mindsets, that Irish win over New Zealand and what the future looks like at provincial and international level.

As a woman and athlete who has achieved success on the biggest of stages, you'll love Alison's story.

Download it today on Spotify, Apple Podcasts, Google Podcasts or watch it all on YouTube.

Visit UrbanGym.ie and check the daily stories on Instagram.

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Want to watch the podcast instead? Head on over to the Urban Gym YouTube channel and fire things up!

For our first episode, it's Ken on the chair joined by Urban Gym co-owners Andy and Marina to talk all things Urban - from their backgrounds to sourcing a business location, building a customer base and growing their idea while juggling separate careers, a pro MMA schedule and a young family. Shane's got you covered on the visual side as we debut the podcast in both audio and video format.

That 'family' element is also one of the first things you will experience in Urban Gym, from the homely touches on the design to the familial atmosphere as people work together, train together and learn from each other.

Get an insight into how Urban Gym came to life and hear the passion of the people behind the name - that part is important as it's where we're going with UR Podcast.

Over the coming months we'll be speaking with international athletes, dipping into sport psychology, discussing local business, meeting musicians, creative makers, and people from all walks of life, both at home and overseas.

Subscribe today so you don't miss a trick. UR Podcast is available now on all good platforms.

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The UR Podcast Team: Andrew Murphy, Marina Murphy, Shane O'Connor, Ken McGuire

Find out more online at urbangym.ie or find us on Facebook.

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Episode one drops the first week of November where you'll hear Andrew and Marina discussing their road to launching Urban Gym, transitioning from the world of competitive mixed martial arts to running a training facility, juggling family life and much more besides.

If you've got questions about any of the content in any episode, email info@urbangym.ie.

Better still, check out the website here for all details.

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