Urban Gym Presents: UR Podcast

It's the penultimate episode of Season 3, and this week Andy and Ken dive deep into the heart of what makes a gym more than just a place to sweat: the social dimension of fitness.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! Hosted on Acast. See acast.com/privacy for more information.

What happens to your fitness journey when your body stops playing by the rules?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. Hosted on Acast. See acast.com/privacy for more information.

Life is a constant flow of transitions, but how do you maintain your momentum when your identity or routine shifts? In this week's episode of the UR Podcast, we're exploring the vital role of training through major life transitions.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 Hosted on Acast. See acast.com/privacy for more information.

On this week's episode of UR Podcast, we're exploring the vital role of recovery, shifting the focus from how hard we can train to how effectively we can recover from the stress we put on our bodies.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! Hosted on Acast. See acast.com/privacy for more information.

In this edition of UR Podcast, we're diving into the world of nutrition (or rather dipping our toes into it), exploring nutrition for life and how fuelling your body can impact daily performance and long-term well-being.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! Hosted on Acast. See acast.com/privacy for more information.

Whether you've taken a break from fitness due to injury, parenthood, career changes, or simply life overwhelming you, this episode is your roadmap back. 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. Hosted on Acast. See acast.com/privacy for more information.

UR Podcast is back, and the first of eight new episodes, dropping weekly, is available to listen to right now!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! Hosted on Acast. See acast.com/privacy for more information.

Juggling training as a parent can be a tough call for some, so what do you do?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. Hosted on Acast. See acast.com/privacy for more information.

If there's one thing that is deemed to go hand in hand with sport, with training, with gym work or gym life, it's injury. For some, it's major - broken bones here, dislocations there, a trip to A&E here, surgery there.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! Hosted on Acast. See acast.com/privacy for more information.

On this edition of UR Podcast, we're talking all about training through pregnancy.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! Hosted on Acast. See acast.com/privacy for more information.

Everyone's talking about HYROX and everyone seemingly wants a HYROX.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. Hosted on Acast. See acast.com/privacy for more information.

Grief.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. Hosted on Acast. See acast.com/privacy for more information.

Hands up if you’re reading this and think you need to get fit and get in shape *before* you go to a gym or take up a new sport or class.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. Hosted on Acast. See acast.com/privacy for more information.

Where our first episode of this season brought us on a whistle-stop tour of where Urban Gym has been over the past five or six years, this episode explores the theme of training for life. 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. Hosted on Acast. See acast.com/privacy for more information.

A lot's happened in the past few years, hasn't it?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. Hosted on Acast. See acast.com/privacy for more information.

Guess who's back?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. Hosted on Acast. See acast.com/privacy for more information.

We've long said it as part of the podcast series - everyone has a story. 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 Hosted on Acast. See acast.com/privacy for more information.

Hailing from Cork, Richard Shanahan is a Dublin/Meath based sport psychology practitioner.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. Hosted on Acast. See acast.com/privacy for more information.

"I'm gonna be the baddest dude on the planet".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. Hosted on Acast. See acast.com/privacy for more information.

UR special guest for the podcast this month is chef, author and broadcaster Edward Hayden.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? Hosted on Acast. See acast.com/privacy for more information.