The Brian Keane Podcast

Today's guests are the authors of the new book The 77 Laws Of Six Pack Abs,, Stephen Campolo and Peter Tzemis. Stephen lost 100lbs himself and specialises in coaching people to lose between 20 and 70 lbs in a 3-6 month time period and has over 1,200 transformations. Peter is a best-selling author, storyteller and copy writer. He also runs the popular marketing blog beatyourcontrol.com. Their new book is for anyone who's trained themselves into the ground but still can't get a six pack, toned and flat abs or the body composition that they want. This podcast is jam packed full of golden nuggets for anyone on a weight loss, fat loss or body composition journey. We cover the three main elements here too: mindset, nutrition and training. Here are some of the things we talked about in today's episode: The mindset element of weight loss - taking responsibility and creating your new self-image How to manage the weekend if you're really good with your nutrition Monday-Friday, but fall off track on Saturday and Sunday Understanding the fat loss nutrition princeps of calories and protein intake Using tools like restricted feeding windows, refeeds or flexible dieting to stay on track with your diet The importance of training for fat loss and how you can design your own plan with compound lifts and progressive overload And much more. Shownotes: The 77 Laws Of Abs Book: https://www.amazon.com/77-Laws-Six-Pack-Abs-ebook/dp/B09GYXGLCT Steve: Website https://flxbody-coaching.com/start Social https://www.instagram.com/stephencampolo/?hl=en https://twitter.com/stephencampolo?lang=en https://www.facebook.com/Stephen-Campolo-283797388768172/ Peter: Websites https://petertzemis.com/ https://beatyourcontrol.com/ Social https://www.instagram.com/p/BlrLVdPHq3V/ https://www.facebook.com/ptzemis/ https://www.linkedin.com/in/peter-tzemis-04a1b790/ BRIANS LINKS BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Nathalie Lennon is a qualified nutritional coach and personal trainer. We did round 1 of this podcast all the way back in October 2018. Episode 187: Former Bikini Competitor Nathalie Lennon on Obsession vs Passion!" In today's episode we focus more on food relationships, disordered eating and alternative methods to losing weight and reducing fat with an intuitive awareness around food. This full podcast is also available in video on the YouTube channel Brian Keane Fitness. Here are some the things we talked about: Who calorie tracking is for and who it's NOT for How to 'wean' yourself off the addiction of tracking the food you eat Improving food relationships by taking a more intuitive approach to your nutrition Eating disorder types and Nathalie's personal battle Getting her period back after four years and the changes she had to make to heal her body When too much exercise becomes a problem (the obsession problem) Letting go of guilt around missing workouts, not training as hard and not tracking your food And much more: Shownotes: Podcast 187: https://briankeanefitness.com/podcast/187-former-bikini-competitor-nathalie-lennon-on-obsession-vs-passion/ Watch on Youtube: https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ Nathalie's Instagam https://www.instagram.com/nathalielennon_/?hl=en BRIANS LINKS BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Professor Jennifer Etnier is a former athlete, a sports psychologist and a former coach whose research focuses on the cognitive benefits of physical activity. She is a Fellow of the American College of Sports Medicine and the National Academy of Kinesiology and has received the School of Health and Human Sciences Senior Research Excellence Award and Health and Human Performance Teaching Award amongst others. She was formerly the President of the North American Society for the Psychology of Sport and Physical Activity and Editor of the Journal of Aging and Physical Activity. She is also the author of Bring Your A game, a book that teaches mental skills to athletes who want to develop their mental toughness. Her new book Coaching For The Love Of The Game explores how to be the best coach you can be with countless mindset tools and technique. This was an very enjoyable conversation around topics that I'm personally very interested in. I also haven't previously covered on them on the podcast so I hope you enjoy it as much as I enjoyed recording it. Here are some of the things we talked about in today's episode. Building mental toughness and what the research says Goal setting and the importance of the correct tracking metric Sleep deprivation and its impact on your day to day or physical performance The thing that distinguishes top athletes –process vs outcome focused mindsets Exercise and its ability to improve memory retention The research behind mental health benefits of exercise How to effectively coach kids, yourself of others by using the current sports psychology Shownotes: Research: Kinesiology Effects of an aerobic fitness test on short- and long-term memory in elementary-aged children Exercise, cognitive function, and the brain: Advancing our understanding of complex relationships An External Focus of Attention is Effective for Balance Control when Sleep-deprived. Motivating Mature Adults to be Physically Active. Alzheimer The Physical Activity and Alzheimer's Disease (PAAD) Study: Cognitive outcomes. UNCG professor explores links between exercise and Alzheimer's disease UNCG Landing page for Physical Activity and Alzheimer's Disease 2 Books: https://uncpress.org/book/9781469654836/coaching-for-the-love-of-the-game/ https://uncpress.org/book/9780807859902/bring-your-a-game/ BRIANS LINKS BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Amanda is PN1 certified nutrition coach, weight loss specialist and award-winning radio personality and podcaster. In January 2012, she made a New Year's resolution to stop dieting and to start making the best decision in every moment. She resolved to just do the best she could, to stop forcing herself to eat vegetables she hated, and to stop paying for gym memberships she'd never use. Slow steps, small goals, and a lot of determination helped her to lose over 100 pounds and keep it off. She is living proof that dedication, passion, and strength can be ignited in anyone. Her positive messages of health and wellness are regularly promoted on the radio, on her podcast, and throughout social media, where audiences are always eager to hear more about her weekly meal prep process, daily fitness workouts, and her fun-loving outlook on life. Amanda is not only lively and personable, she shows others how it is possible to change their lives, break old habits, and even have fun while doing it. I was on Amanda's show a few weeks ago and absolutely loved her energy (and story) so I'm delighted she could join me for this podcast. This is a must listen for anyone on a weight loss journey or for those who feel too confused and/or overwhelmed by the amount of conflicting weight loss advice out there. Here are some of the things we talked about in today's episode. How she lost 100lbs by walking more and just making a few dietary changes How that transitioned from walking to finding a new love for strength training and running How to beat the feeling of overwhelm when you have so much weight to lose How she used to binge eat to the point of pain and how she overcame it The sad reality of losing friendships a weight loss journey And much more. Shownotes: Her book Bite This! Cookbook Vol. 1 Her podcast - Pound This https://poundthis.com/?ltclid=f40b38b4-fcb2-4f22-84cc-1ed94a8778a2 https://podcasts.apple.com/us/podcast/pound-this/id1325659621 https://poundthis.com/?ltclid=8a076053-54da-48b5-acd8-d1b6df309519 https://www.instagram.com/youcanpoundthis/?hl=en https://www.amandavalentinebites.com/ https://www.facebook.com/AmandaValentineBites

Leisa is a qualified Integrative Nutrition Health Coach and founder of Make Me Sugar Free. She is also the author of the new book 7-Day Sugar Cleanse: Beat Your Addiction with Tasty, Easy-to-Make Recipes that Nourish and Help You Resist Cravings. Leisa gave up sugar at the start of 2016 and created her blog to help other people break the sugar addiction cycle and help her audience on their way to a healthier and happier lifestyle. Her Instagram page and YouTube channel makemesugarfree is packed with easy to make and tasty sugar-free meals as well as tips and advice on how to quit sugar for good and break the cycle of sugar addiction. I've been following Leisa's content for ages and I'm absolutely delighted we were able to organize this podcast. This one is for anyone who is looking to remove or reduce their sugar intake for a whole host of health or body composition reasons. Here are some of the things we talked about: If you are doing your first sugar detox, what you NEED to know beforehand. Who should consider going sugar free and the main benefits The reason for sugar addiction and watching out for your 'sugar trigger' moments. The foods that hide sugar and make your detox harder Sugar withdrawals and how long they last for based on your starting point Her thoughts on sweeteners instead of sugar Everything you need to know about going sugar free The mindset that 'going sugar free' doesn't need to be permanent, but it can improve your relationship with the foods that are high sugar Links https://www.facebook.com/makemesugarfree/ https://www.instagram.com/makemesugarfree/?hl=en https://www.makemesugarfree.com/ Her Youtube https://www.youtube.com/channel/UCFQ-o83WfSa_P4zIqYgVcHg Her articles https://www.scribd.com/article/487613007/Easy-Eats https://www.dailymail.co.uk/femail/article-7559715/Nutritionist-reveals-signs-sugar-addiction-break-cycle.html Her programme 21 DAY SUGAR DETOX PROGRAM Her book 7-Day Sugar Cleanse: Beat Your Addiction with Tasty, Easy-to-Make Recipes that Nourish and Help You Resist Cravings Book link BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Miriam Kerins Hussey is an integrative health and wellness coach, keynote speak and founder of Soul Space. She specialises in integrative Health and Wellness coaching that focuses on lifestyle as Medicine and getting to the root cause of performance and health related issues as this is the real awakening that allows lasting change and transformative breakthroughs. Her style focuses on the mind body connection and integrates a holistic approach to enhanced health and wellbeing. I met Miriam at the 2018 Welfest event where we shared the stage in a Q+A with dietician Orla Walsh (from podcast 203) and this episode has been a long time coming. There are so many 'penny drop' and 'ah ha' moments here, so I hope you enjoy it as much as I enjoyed recording it. Here are some of the things we talked about in today's episode. How stress and anxiety has become our 'new normal' and tools for moving past it in modern society. How to build your internal self-compassion muscle The art of reframing, letting go and the learning to surrender The importance of mirror and inner child work How small simple life changes make huge differences to your energy levels Emotional eating and nutritional well being And much more. SHOWNOTES Miriam's Website: https://soulspace.ie/ Miriam's Instagram: https://www.instagram.com/mirkerins_integratedwellness/?hl=en Miriam's LinkTree: https://linktr.ee/Mirkerins_integratedwellness BRIAN'S LINKS: New Nutrition Course: https://briankeanefitness.com/nutrition-course/ BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Fergus is a Hybrid Athlete who recently completed the 1200TWELVE which consisted of a 1200lb powerlifting total and sub 12 hour Ironman distance triathlon in the same day! Having competed in a variety of sports from a young age, Fergus has spent his life in pursuit of athletic performance. He shared his experience with mental health, and a suicide attempt, publicly in 2018, and has since used his athletic pursuits as a channel to raise funds and awareness for this cause, and has raised almost £100,000 for Movember through a variety of strength and endurance challenges. Notes for the 1200TWELVE for anyone unfamiliar with powerlifting or iron distance triathlon: Powerlifting lifts: squat, deadlift and bench 2.4 mile swim (3.9K), 112 mile bike (180.2K), and 26.2 mile run (42.2K). Here are some of the things we talked about in today's podcast. His background into fitness and changing training direction when he lost his enthusiasm for powerlifting Training and living as a hybrid athlete His hardest and craziest challenges over the years His history with depression and his suicide attempt in 2016 Early signs that your mental health is deteriorating and knowing what makes you tick to come through it. And much more. Shownotes: Fergus's Coaching: https://www.omnia-performance.com/ Fergys's Instagram: https://www.instagram.com/ferguscrawley/?hl=en Fergus's LinkTree: https://linktr.ee/ferguscrawley BRIAN'S LINKS: New Nutrition Course: https://briankeanefitness.com/nutrition-course/ BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Felicity is a fitness trainer and online coach who specialises in pre and post-natal training. Her focus is about building a community that empowers women to be their best selves and be so confident they're ready to walk a runway. Today's podcast content is in a slightly reverse order. The first half is all about pre and post-natal training and then we transition out to general fat loss and mindset. If you're not interested in pregnancy or pre and post-natal, I'd highly recommend skipping to about half way through the podcast. This is where Felicity drops some great mindset and life tip knowledge bombs. Enjoy. Here are some of the things we talked about in today's episode: Training in pre and post-natal – what you can, cannot and shouldn't do Stress management technique for pre and post-natal Breastfeeding and the nutritional elements to consider What to do if you're scared of putting on too much weight in pregnancy The role calorie counting plays in general weight loss Leaving her corporate job and following her passion into fitness Finding herself through therapy and how it led her to a happier life by defriending toxic people Shownotes: Felicity's Website: https://felicityrosina.com/ Felicity's Instagram: https://www.instagram.com/felicityrosina/?hl=en Felicity's LinkTree: https://linktr.ee/Felicityrosina BRIAN'S LINKS: New Nutrition Course: https://briankeanefitness.com/nutrition-course/ BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Sarah is a former designer turned food influencer and her Instagram page with nearly 30k followers is full of great cooking content based around recipes for real life. She is also a busy working mum and her content is designed around her love for teaching people how to cook easy, healthy and tasty food. Her tips and tricks will help even the novice cook feel confident in the kitchen. Sarah is a ball on energy and I loved chatting with her; so I have you get loads from this episode. Here are some of the things we talked about in today's podcast: · Her journey from designer to food influencer and how that all came about · Being hacked on social media and losing ALL of her followers (and growing it back up again) · How to get started with cooking if you're a beginner. · The biggest thing people struggle with when it comes to food and cooking and Sarah's top tips. · Using The Sarah Butler At Home Podcast to show more of her personality · How to prioritise meal prep if you're a busy working mom · And much more. Shownotes: Sarah's Instagram: https://www.instagram.com/sarahbutlerathomeofficial/?hl=en Sarah's LinkTree: https://linktr.ee/sarahbutlerathome BRIAN'S LINKS: New Nutrition Course: https://briankeanefitness.com/nutrition-course/ BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Gerry is a performance psychologist, co-founder of soul space and the best-selling author of the book Awaken Your Power Within. He has been in the human health and performance field for almost 20 years and has been at the forefront of building high performance teams and individuals in Olympic and Professional, sport and corporate organisations. Gerry is a leading voice that is challenging us to rethink health and performance in a whole new way and his integrated approach is one of honesty, simplicity and authenticity. Through his programs, events and key note speaking engagements, he helps clients strip away learned behaviours and thinking patterns and unclutter, clarify and overcome both internal and external obstacles and challenges, and ignite the best version of themselves from both a Mind, Body & Spirit perspective. Gerry brings an unrivalled wealth of honesty, experience and infectious passion to everything he does. This was one of these podcasts that really struck a chord with me personally so I hope it does the same for you. Here are some of the things we talked about in today's episode: The reason for writing his new best-selling book The Power of Letting Go: letting go of the fear of not being enough, letting go of ego and labels, letting go of restrictive mindsets, letting go of our old thinking habits and creating new brain pathways, letting go of dis-ease of distraction. How to ask yourself 'are you speaking misery or happiness into existence?' and the power of your words or self-talk. How to follow your heart and go after the things that you want Silencing that inner critique How to rewire your mindset to 'I am enough' Plus much more.. Shownotes: Gerry's Website: https://soulspace.ie/ Gerry's Instagram: https://www.instagram.com/gerry_hussey/?hl=en Gerry's LinkTree: https://linktr.ee/gerry_hussey BRIAN'S LINKS: New Nutrition Course: https://briankeanefitness.com/nutrition-course/ BKF Online Program: https://briankeanefitness.com/bkf-online/ GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/