The Brian Keane Podcast

Learn how you can balance your nutrition, training, supplements to shift the Xmas pounds and set yourself up for attaining your goals for 2018!

I've probably learnt more in this last year than I had in the previous five combined. I hope this episode helps as much as it helped me re-listening to it. Self-awareness is more important than any skill or knowledge you can learn. You need to do what's important to you and not what the world says you should do. "Be yourself because everyone else is taken" – Oscar Wilde Process is EVERYTHING! I spent large chunks of 2016 doing things that I thought would make me 'successful' – success comes when you love what you're doing "If you can't be happy on the journey, how are you going to be happy at the destination?" – Buddha Success is massively subjective – two years ago, I got everything I thought would make me successful 'a new house, a brand new car, money in my bank account etc' but I felt the exact same by the end of the year. This year I learnt that 'success' for me is spending time with my little girl and helping as many people as I can with videos, podcasts and programs. Find what 'success' really means to you and you'll be surprised how easy it is to hit it. Happiness comes from subtraction, not addition. I always thought that 'i'll be happy when.. I have this car.. this house.. this level of body fat.. this amount of money etc." – I was always adding and putting my happiness into some external addition to what I currently have. This year I learnt more about the things that truly bring me happiness and fulfilment and it comes from taking things away (people, things, situations), not adding them. " Perfection isn't when there's nothing left to add, its when there's nothing left to take away" Antoine de Saint-Exupery Knowledge is just filling the gaps between what you don't know you don't know AND it can be learned! Everything you don't know, you can look up, it's the things you 'don't know you know' that will kill you. Books,

Thoughts on a dirty bulk, will the fat turn into muscle? How do u set your goals on your whiteboards? Watch and view everything you do and it begs this question, how do you managing to get everything done and squeezed into a day?Like how are you that motivated dude it's amazing- It's a trait I struggle with and hoping you might give me a few tips and do you ever sleep?Look forward to your response, thanks, bud. I fancy my friend's sister, she fancies me as well. My friend doesn't approve though, is there any way I can hook up with his sister without falling out with him?

1) How can I wake up earlier, I struggle to get up as it? 2) What are your thoughts on smoking (on nights out for example)? 3) How can I stop being bullied? 4) I'm spending over an hour in the gym, how long should my sessions be? 5) My question, therefore, is how does one break through the mindset of accepting mediocrity as a baseline(ie. 'I've been good enough today so I deserve this')and excel to get nutrition and training on point simultaneously?

Today I turned 30 so apologies if this one is a little scattered, I literally just pressed record and talked for this whole episode and jumped around a bit. I hope it helps all the same. 1) Don't take yourself too seriously 2) Nobody really cares what you do, think or say 3) You're better to have 4 quarters than 100 pennies 4) You can have anything you want, just not everything you want 5) Don't let ego be your enemy

Damian is a former professional rugby player (playing for Connacht, Leinster alongside spells in France), at 6'6 and 120kg, he ran the Marathon Des Sables in 2016 and is about to undergo a gruelling 90 day challenge of crossing the Atlantic Ocean on a boat- no engine, no sail, no support, no company. I hope you all enjoy it as much as I did. http://www.damianbrowne.com https://www.instagram.com/auld_stock/

Christmas is just over 3 weeks away so today's episode goes into a few tips you can apply for the next few weeks to look amazing for the festive period so you can enjoy the extra food and drink over Xmas week and look your absolute best. 1.Eat super clean for the next 3 weeks (and then take Xmas week off) 2.Add in some HIIT or LISS cardio to the end your workouts 3.Up the intensity in workouts by reducing rest or adding circuits or giant sets 4.Add in green tea extract and l-carnitine to ramp up fat burning for the next 3 weeks. 5.Cut back on alcohol until Xmas week. 6.Be very specific about your goals for the next three weeks (more visible abs, drop a dress size, more defined arms etc.) 7.Think about whom you are looking to see or impress at Xmas and use that to stay motivated (including the secret 'I want to pull that person' tip).

I'm so excited to have my guest Shane Finn with me on the show today. Shane is a Dingle Native who recently ran 24 marathons in 24 days and raised over €100,000 euro for Spina Bifida Ireland 1.can you tell everyone listening a little bit more about yourself 2.What advice would you give your 16-year-old self and place where you were at that time in your life, what were you doing? Rapid fire: When do you think of the word successful, who's the first person that comes to mind and why? What purchase or £100 or less has most positively affected your life in the last 6 months? Do you have a quote you live your by or think of often? What book (besides your own) do u think everybody on the planet should read? what is the worst advice you see or hear being dispensed in your world (fitness, nutrition etc) What have u changed your mind about in the last few years If you could have one gigantic billboard anywhere with anything on it, what would it say? What is something you believe that other people think is insane? What obsessions do you explore in the evenings or weekends? How has a failure, or apparent failure, set you up for later success? Or do you have a favourite failure of yours? Any ask or request for my audience? Last parting words

1.Dealing with anxiety, worry and stress are a lot like sweeping the floor, you can sweep it once and it's clean but if you don't stay on top of it every day, it gets dirty again. 2.Find what works for you. There is no 'silver bullet' – experiment with different strategies and double down on the ones that work. 3.Find the thing that puts you into a 'flow state' – for me its training, running and walking. 4.Gratitude journal. I used a gratitude journal for a few months but focusing on 3 things your grateful for (even if it's something small like having enough food for breakfast) can prime your day to see all the amazing things that you do have. 5.Affirmations on the future. This is a catch 22, too much focus on the future and your anxiety can get worse but with just enough looking into the future (being in the clouds as I like to call it), can make you feel so much better about the things you have to look forward too. 6.Live in day tight compartments and just ask yourself, did I get today right? This is the key to long-term success in everything, fitness, mindset, business, relationships, you name it.. step by step we get ahead.

1.Focus on the process: "if u can't be happy on the journey, how can you be happy at the destination" - Buddha 2.Compare yourself against where you were and not by who's in front of you. Your chapter 1 is going to look very different from someone else's chapter 20. 3.Realise there are only really three types of people in your life – haters/naysayers, the ones that don't care what you do and your #1 fans – choose who you spend the majority of your time with very wisely! 4.Happiness comes from subtraction, not addition. I'd rather have 4 quarters than 100 pennies, focus on quality over quantity every time. 5.Ask yourself, who is it that really matters? Find the 5 people in your life whose opinion matters, everyone's else's opinion is just noise.