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 actually stick to the standards that get results.

[0:00] Environment → behavior

[1:46] Conscious vs. unconscious habits

[6:50] Upbringing cues: food, alcohol, sleep

[9:00] Social contagion & convenience traps

[15:24] Coaching, accountability & ownership

Lose 4kg in 6 weeks below
https://9nx6osmv1lz.typeform.com/AFNcoaching

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

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] Resolutions flop: why

[1:06] Life hits: back to work

[2:54] Add less, subtract more

[7:06] Plan by quarters (Q1)

[9:26] Minimum standards that stick

Lose 4kg In 6 weeks below
https://9nx6osmv1lz.typeform.com/AFNcoaching

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

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 who’s already hit their goal.

[0:00] The real secret to losing 4kg

[1:40] Environment shapes behavior

[4:00] Skipping nights out guilt-free

[7:00] Small habits, big results

[11:00] Never miss twice rule

Lose 4kg In 6 Weeks Below
https://9nx6osmv1lz.typeform.com/AFNcoaching

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