The Brian Keane Podcast

This episode first aired on 15th February 2021 Are you enjoying the podcast? Please leave a rating and a review. Today's podcast is a Solo Q+A answering questions sent in from the question box on my Instagram page. Key Points If you think about a pyramid of prioritization when it comes to weight loss, caloric intake is the bottom of the pyramid, because for 99% of people, the name of the game is calories in versus calories out. Building upon that is your macro split, which will determine how you feel and, to an extent, how you look. Broadly, carbohydrates give you energy, protein repairs your muscles if you're working out, and fat balances your hormone levels. Tailor your caloric intake and macro split to your specific fitness goals, as well as to your particular lifestyle and to how your body and mind respond to different types of food. Just one example Brian gives is to avoid eating carbs at night if you've already hit your calorie limit for the day, but you may do so if carbs happen to help you sleep better—just eat fewer calories the next day. High carb/low fat or low carb/high fat—pick the split that works for you. To avoid disordered eating behaviours, discover your unsupportive beliefs about food. For instance, there is no such thing as "good" and "bad" foods; just foods with different calorie and nutrient values that you eat according to your health and fitness goals. For folks in the U.K., it will also help to dispense with the common "clear your plate" maxim that most people are taught as a child. Unlearn whatever you need to, and take emotion out of eating.

Maeve Madden is a model, actress, lifestyle and fitness blogger, personal trainer and qualified nutritionist. She is also the founder of queen's community where she has been educating women to help them improve their health, body confidence and find a new found love for fitness. As with all our conversations, we went in a million different directions; but here are some of the main talking points from today's podcast. The queens don't quit evolution Home workout misconceptions Overcoming the fear of lifting weights Maeve's current eating regimen and how cutting out a certain food has healed her gut Nutrition advice for beginners and anyone who wants to eat better Going sober for 80 days and its effect on her sleep and skin And more. Shownotes: Maeve's Website: https://shop.maevemadden.com Maeve's Instagram: https://www.instagram.com/maeve_madden/ Previous podcast episdoes: 215: https://briankeanefitness.com/podcast/215-maeve-madden-on-pcos-irritable-bowel-syndrome-and-beating-the-bloat/ Podcast 269: https://briankeanefitness.com/podcast/269-maeve-madden-on-cheat-days-weekend-fakeaway-meals-training-misconceptions-and-being-catfished-on-dating-apps/ Queens Don't Quit Instagram: https://www.instagram.com/queensdontquit

Here is today's episode (raw and unedited) - The 2023 Gaelforce West Adventure Race recap. This is for anyone looking to do the event itself or any similar adventure race in the future. Podcast layout: 1: Breakdown of the race Road running 13.5k Kayak 2km Trail run 4k Cycle 30k Croagh Patrick hike/run up and down Cycle 13km 2: My training in the lead up to Gael force 3: My nutrition in the lead up to it 4: RACE DAY: my nutrition, supplements and race day plan 5: What went well and what went poorly 6: The main things I would do differently and advice on anyone looking to do the race or a similar adventure race in the future. My next challenge is a 200km run up the Tian Shian mountain range beside China in July 2023. Gofundme link for Cancer Research – Click Here

Jaymie is a weight loss expert and founder of Body Smart Fitness. His expertise has garnered him a substantial following of over 1 million followers on Instagram, where he regularly imparts valuable insights and tips on weight loss and fitness strategies. He and his team specialize in helping busy professional women get in the best shape of their life while still enjoying life. His goal is to help them feel more confident, empowered and energized through nutrition built around their lifestyle, training that is tailored to their goal and most importantly a winning mindset that will allow them to achieve the health, fitness and confidence they desire. Here are some of the things we talked about in today's podcast: The importance of celebrating small wins Biggest obstacles to weight loss The diet and nutrition BS to avoid online Going from hate to acceptance to love with your body Why the all or nothing mindset can work great in some areas of your life but terrible for your nutrition Fat loss supplements What you need to me mindful of with the body confidence movement (Links) (Website) https://www.bodysmartfitness.com/ (linkedin) Jaymie Moran - Co-Founder - Body Smart Fitness | LinkedIn (Facebook) Facebook (Instagram) Jaymie Moran - Women's Weight Loss Expert (@bodysmartfitness) • Instagram photos and videos (Youtube) Jaymie Moran - YouTube (Twitter) Jaymie Moran (@Jaymiemoran17) / Twitter (Podcast) Body Smart Podcast on Apple Podcasts (BLOG) Blog - Bodysmart (bodysmartfitness.com)How Adele

This Episode first aired on 25th January 2021. Are you enjoying the podcast? Please leave a rating and a review. Chris is the host of the Modern Wisdom podcast, owns an events company in the UK and is a life coach who specialises in helping people to get more out of life. His platforms talk about how to live a good life, finding your purpose, maximising human performance, productivity, fitness and psychology. His passion lies in learning about himself and the world around him. Today's episode was a very enjoyable conversation that focuses heavy on the mindset side of things. Key Points Finding your purpose, quite obviously, is not an overnight process. Many find it elusive and don't even know where to start. Chris gives us the very first step in uncovering your purpose, and that's by asking yourself: "Do I look forward to getting out of bed every morning?" If not, you're probably heading in the wrong direction. Seek out other voices, whether in podcast/video form (i.e. Jordan Peterson) or face-to-face support. Once you can easily answer the question, "What do I want to want?" (writing down your ideal life is an excellent practice), you're on your way. When it comes to choosing your circle of friends, given the choice between honesty and acceptability, you need to choose honesty. As social creatures, we naturally desire to be accepted in our group, even if we have to put on a persona—or at least restrict what we say or who we are—just to maintain our place in the circle. As quickly as possible, find a way to cut out those "friends" that make your life actively worse and find new ones with whom you can truly be yourself so that you get empowered to become the person you really desire to be. Don't focus solely on the goals you want to achieve because most people will burn out or lose interest along the way, especially if it's a long-term goal. Instead, set a goal and define it well, then immediately put your energy into the day-to-day, week-to-week process that will get you to that goal. "Your outcomes in life," says Chris, "are a lagging measure of your daily habits." This applies to every aspect of life, from fitness to finances to education. Detach your sense of being from the achievement of the goal and find fulfilment in the journey.

Adrian is a highly established Online Transformation Coach. I'm currently working with Adrian in my business mentorship program; so if you're struggling with that 'skinny fat' look - check out his online coaching below. Previously a primary school teacher for over four years, Adrian decided to follow his passion and pursue a career in fitness when he started seeing first-hand the results he could achieve with himself before helping his clients do the same. Training has turned Adrian's life around from the inside out and this passion inspired him to help others transform their bodies, improve their performance and feel more confident about themselves through the McLifestyle Coaching Method. He specializes in helping clients lose belly fat, stubborn body fat and transforming anyone that is skinny fat. Here are some of the things we talked about in today' show: Working out vs training and how there is a BIG difference How to eat and train if you are skinny fat What you need to know about stubborn body fat Book recommendations Your in-built self-sabotage thermometer And much more. (Links) (WEBSITE) About - McLifestyle Fitness | Online Fitness Coach | Personal Trainer | Nutrition Coaching | Tuam, Co.Galway (FACEBOOK) McLifestyle Fitness | Facebook (YOUTUBE) (1) McLifestyle Fitness - YouTube (INSTAGRAM) Adrian McDonnell - Online Fitness Coach & PT (@mclifestylefitness) • Instagram photos and videos

Kris is an athlete known for being an expedition leader, ultra-runner, and storyteller. He is associated with organizations such as Beyond the Ultimate and the Spine Race. Beyond the Ultimate is a company that organizes extreme ultra-marathons in various locations around the world. Locations that include the Amazon jungle, the arctic (the 230km race I completed in 2019), the desert and their new race in the mountain in Kyrgyzstan (which I'll be doing in July of this year) Here are some of the things we talked about in today's podcast: The growth of adventure races vs standard marathons and ultra-marathons The conception of BTU and designing races in some of the worlds coolest places The biggest mistakes people make on multi day stage races Dealing with pre-race anxiety The skills ultras teach you about managing life How much of ultras, stage races and adventure races are physical vs mental And much more Discount code:KEANE300 for podcast listeners. £300 off any BTU Global Race Series entry. Did you enjoy this episode? Then definitely check out these two episodes next. https://briankeanefitness.com/podcast/213-running-230km-through-the-arctic-circle/ https://briankeanefitness.com/podcast/229-10-life-lessons-i-learnt-running-through-the-sahara-and-the-arctic/ (Instagram) Kris King (@kris_kingy) • Instagram photos and videos (Facebook) Beyond the Ultimate Race Series | Facebook (Website) Home - Beyond the Ultimate (Youtube) (2) Beyond The Ultimate - YouTube (Twitter) Beyond the Ultimate (@UltimateUpdates) / Twitter (Linkedin) Kris King - Owner & Expedition leader - Beyond The Ultimate Ltd | LinkedIn

This has been coming into my space a lot recently, and its outside the scope of this podcast; so instead I have a created a short cheat sheet (a free guide) for anyone who is working as a teacher but wants to pursue their passion into fitness. It's just some lessons I learnt along the way that should be helpful. There is no course or program or anything off the back of this, I just wanted to create a short resource that might help. Feel free to pass it onto any family members or friends who might find it useful. Click Here to download The Teacher To Trainer Cheat Sheet

Brad competed for nine years on the professional triathlon circuit, where he won 31 global events, was a two-time US national champion, and reached a #3 world ranking. He continues to pursue competitive goals as a professional Speedgolfer and elite masters track & field high jumper. Brad promotes the importance of pursuing peak performance with passion throughout life, but releasing the attachment of self-esteem to the outcome —a philosophy conveyed by the title of his podcast, B.rad! He is known for his carefree communication style, lively sense of humour, and the ability to distil advanced diet and athletic training insights into simple, actionable principles to help the busy health enthusiast get healthy, happy, and fit for life. Brad has written 20 books on diet, health, peak performance and ancestral living, and is a popular speaker, retreat host, and video course instructor. In 2017, The Keto Reset Diet, co-authored with Mark Sisson, became a New York Times bestseller, and #1 ranked overall bestselling book on Amazon.com for two days. Here are some of the things we talked about in today's podcast: The process of improvement for building confidence and why this is much better than external validation from others. Building a mindset that blocks you from the outside world Triggering the stress response in a positive way Fasting, keto and when or how to use it for performance The problem with processed foods and why you should minimize or avoid them. Cold exposure and why you should try it. And much more. (Website) Brad Kearns Podcast | Peak Performance | Elite Masters Athlete (Facebook) Brad Kearns | Facebook (Instagram) Brad Kearns (@bradkearns1) • Instagram photos and videos (TikTok) Brad Kearns (@bradkearns) | TikTok (Twitter) Brad Kearns (@bradleykearns) / Twitter linktr.ee/bradkearns1 (Youtube) Brad Kearns - YouTube (Blog) Blog - Brad Kearns (Podcast) Brad Kearns Podcast - Brad Kearns (Books) Keto Reset Diet | 21-day Primal Reset | Carnivore Diet Books (bradkearns.com)

This episode first aired 28 December 2020 14 Days Of Fat Loss Free Guide https://briankeanefitness.com/quick-links/ Today's episode is a press-record-and-talk-solo mindset podcast. 2020 has been a crazy year, but there are always nuggets of gold to be found even in the unlikeliest of places. Today's podcast is a reflection on some of the biggest moments that changed my life (for the better) and how to keep your eyes open for the opportunities that are bound to present themselves as this year draws to a close. Brain tattoo for 2021 "When you stop chasing the wrong things, you give the right things an opportunity to catch up." Here are six moments that changed my life forever ∙ My first day of teaching and realising my ladder was against the wrong wall ∙ The first fitness model show and the confidence it gave me—I finally set a goal and didn't let fear stop me from doing it. ∙ Who will cry when you die—the boat experience from the Breakthrough retreat ∙ My daughter being born—my priority shift and getting clearer on what is really important to me ∙ The Sahara and the questioning of my own self-limiting beliefs ∙ The Arctic and my association with pain: How to become the oak tree in the storm and the strongest person at your parents or loved ones' funeral Key Points ∙Get clear on the goal you're shooting for and keep making sure along the way that it's truly the goal you want. Unfortunately, even the keenest of us only realize much later on that the relationship we're in is toxic, or that the career ladder we're on is leaning against the wrong wall. From fear disguised as practicality to worrying about what others think about us, there are a myriad of reasons why we fail to see that we're walking down the wrong path. The first step is to detach yourself emotionally from the situation you're in, then shuttle that emotional energy into the alternative that is more in line with what you desire. Then, it's all about taking small action steps to get there. It takes a ton of discipline and patience, but you'll find a way if it's your goal. ∙When feeling fearful about anything, anchor a time in the past where you also felt fear yet did whatever you were supposed to do anyway (even better if it was a similar type of fear to the one you're feeling now). Set small goals for yourself that you can visualize as adding legs to a table. Just like working out, this "progressive overload" approach builds up your pain tolerance for the activity you're doing. To use the old cliché, if you're frozen in fear at the prospect of eating that giant elephant, go for one small bite at a time. You'll be shocked down the road at how much you've already conquered. ∙Success is rarely a consistent upward slope. If you find yourself falling backwards after making some progress, don't despair. We all go through it. Simply take the rut you found yourself in as an opportunity to troubleshoot what has been exposed as a weakness. This is the key: to realize that, as human beings, we need constant moments of recalibration as we grow. As long as you catch yourself falling behind and course correct going forward, you're on the right track. Be an oak tree in the storm and just move forward with clarity and purpose.