The Brian Keane Podcast

Q&A with Brian from Brian Keane Fitness. Answering your question. Carb Cycling for fat loss, squatting pain and best investment books. Why does carb cycling work so well for fat loss? 06:29 Any tips for knee pain when I squat and lunge? 26:33 Any good money investment book, preferably on audible (audiobook)? 37:07 The Fitness Mindset now available on AUDIOBOOK or PAPERBACK USE PROMO CODE BKF FOR 20% OFF YOUR FIRST ORDER AT CLEANCUTMEALS.IE Q&A with Brian from Brian Keane Fitness. Answering your question. Carb Cycling for fatloss, squatting pain and best investment books.

Kathryn is RTE television and Radio Presenter who also owns pure results boot camp, one of Ireland's premier health and fitness retreats. She is also a new mum to a beautiful little girl Ellie so we jumped around in today's episode. We talked everything from working out as a new mum and learning to say no more often to interviewing Roy Keane, David Beckham and breaking into TV at the age of 19. I hope you enjoy. Her full one-day event by 'Pure Results Bootcamp' sponsored by Flahavans is on in Leopardstown racecourse on Sunday, September 30th, you can get tickets from the website in the show notes. Show notes: Kathryns Website Kathryn's Twitter Kathryn's Event

Today's episode is part 2 of last week's podcast. I hope you enjoy it. "Smart people have great answers. Geniuses have great questions" – Mentor TIMESTAMPS Who's fault was this really? 08:27 Are you projecting right now? 15:17 Are you dropping your standards? 25:56 Is that fact or opinion? 36:24 What's the best-case scenario, what is the worse case scenario and can I handle the worst case scenario? 43:23 THE FITNESS MINDSET - NOW ON AUDIBLE BRIAN'S BLOG

Today's episode goes in a slightly different direction. One my biggest shifts over the last several years has been to ask myself better questions when I'm struggling or working through particular problems in my personal life, fitness or business. Albert Einstein used to give the same end of year exam question to all his students because "the answers are always changing" – these are some of the questions that I've taken directly from the notes on my phone. I come back to them regularly (especially if I'm struggling or feeling demotivated in a specific area of my life) I hope you enjoy this two-part podcast. "Smart people have great answers. Genius have great questions" – Mentor Questions I Ask Myself? Am I being emotional or rational right now? 15:21 How do I deserve what I want? 24:46 What makes me happy and what makes me unhappy? 28:32 Can this person actually help me or change my situation or circumstance? 48:03 Are my actions mapping to my ambition? 55:59 THE FITNESS MINDSET - NOW ON AUDIBLE BRIAN'S BLOG

Topics Covered On Today's Q&A 1: What would be your top exercises for losing belly fat as fast as possible? 03:44 2: I'm trying to set up a podcast in a totally different field (weddings) and need any tips/help to get started? 20:25 3: Quickfire on caffeine. 29:34 A) Does going off coffee enhance the caffeine boost received? B) Do I build a tolerance to caffeine by drinking coffee daily? C) From my limited knowledge of coffee and caffeine effects. I understand coffee is a diuretic. Would this lead to dehydration affect performance? D) Why are caffeine tablets are the best method of getting the caffeine kick? 4: I always make bad decisions, I go after the wrong guys, say the wrong things and let my emotions take control? 36:49 The Fitness Mindset on Audiobook now Brians Blog

This was a difficult episode to record and I talk about some of my own issues that I haven't talked to previously. I've had my own issues with mental health and your mess becomes your message so here's to hovering over the 'publish' button for several minutes. "Depression is about what has happened, anxiety is about what could happen" Do you have a mental health issue or an ' I have too many negative people on my life' issue? Control the controllable (exercise, meditation, mindfulness, yoga etc.) What's causing your issues? "Smart people have great answers, Geniuses have great questions!" Stay on top of it. "Tell me what you do every day and I'll tell you where you'll be in a year." Make of list of what makes you happy and unhappy - it's that simple. Don't be a f**ing victim anymore! "If you do what is easy and your life will be hard, if do what is hard and your life will be easy." Mental health is an advantage if you choose to see it that way. There's nothing you can call me that I haven't already called myself already (and ten times worse). Become stronger and it becomes your superpower!

Tom has been one of my biggest influences over the past year. After battling cancer and changing the way he saw the world; he has since gone on to become one of Dubai's leading entrepreneurs, a successful ultra marathon runner and is constantly pushing the boundaries on his physical and mental limitations. Alongside our mutual friend Marcus Smith (Episode 141), Tom's advice and support is one of the main reasons I was able to finish the 250km run through the Sahara Desert in April. We talk everything from the mindset developed through running and nutrition for half or full marathons to the difference between real and perceived problems and the importance of the right romantic relationship for long-term success. I got so much from this interview. I hope you enjoy listening to it as much as I enjoyed recording it. TOPICS COVERED How obsession can be a positive thing. Short-term micro imbalance for long-term macro imbalance Battling cancer and changing the way you see the world Training and nutrition for his first ever marathon How the excuses you make today become regrets you have later His main tips for running an endurance event (half marathon, full marathon and ultras) The difference between a real problem and perceived problems. TOMS LINKS Tom's Instagram Tom's TedX talk Tom's business website

What's your morning recovery strategy? 03:26 Could you do a podcast on slowly increasing calories or reverse diets? 20:08 I started eating better and drinking more water and after one week, I have gained weight, why is this happening? (side question: setting small wins for working with overweight or obese clients as their personal trainer) 30:33 Any tips for motivation? (side note: I got very lit up in this one so there's excessive swearing, don't listen in public or with your kids) 42:04 "Ordinary things done consistently well is what leads to extraordinary results" THE FITNESS MINDSET ON AUDIBLE NOW BRIAN'S BLOG

Q+A: How did you feel when you started carb cycling? Were those low carb days really hard, have you any tips? 04:29 Top cheat snacks to make me stop binge eating? 25:32 Any advice for a podcast launch? 43:53 Advice for being overwhelmed by fitness information? 52:21 THE FITNESS MINDSET ON AUDIBLE NOW

James Smith is an online personal trainer and speaker. His mission is to remove bullsh*t from the fitness industry one post at a time and I have to say he has one of the funniest Instagram pages that I've ever seen. This episode is hilarious and it's loaded with value for anyone looking to get the body they want, build their fitness business or how to live life without caring what other people think. I broke with the traditional format to go in whatever direction worked best, we talked everything from basic fitness principles, keto diet, tinder hookups and not sh*aging your clients or people you work with. The thing that annoys James the most about the fitness industry 06:37 Going from 4k followers to over 200k followers in a year 24:22 DO NOT sh*g y our clients (James's personal story, this is hilarious!) 38:37 Why strong girls are hotter than skinny chicks! 54:10 Rapid fire: 42:53 Blondes or brunettes? Tits or ass? Irish girls or English girls? If I gave you a 10 million pounds right now, would you go keto for the rest of your life? Who or what irritates the shit out of you? Favourite podcast? Favourite Netflix show? Is there anyone on the planet you would give your right arm to hook up with? One sentence advice to personal trainers? One sentence advice to keto diet pushers? Last one, any advice you'd offer to your 18-year-old self? Shownotes: James website James facebook James Instagram