The Brian Keane Podcast

Tom Evans is a 26-year-old ultra-endurance runner and British Army Captain. He is one of the top ultra endurance trail runners in the world with a 3rd place finish at Marathon Des Sables and The Ultra-Trail World Tour in 2017. He has been on a sensational run as of late and had an incredible win and set a course record at the Costa Rica Coastal Challenge in February this year. We talked everything from living as an elite athlete and training protocols to getting started as a runner and how taking the first step is the hardest part. This is a great episode giving you an inside look at the mental strength required to perform at the top level in any sport. Enjoy. "Focus on process, not outcome" – Tom Evans TOMS LINKS Twitter Instagram

Johnny is a plant-based lifestyle blogger who travels the world documenting his journey. He has visited 197 countries, ran a marathon in the North pole and has climbed some of the world's highest mountains. He has made over 1m USD from blogging and now inspires others with his "Dream Big, Travel Far, Live Full' philosophy. We talked about everything from being smuggled across the border in Liberia to travelling the world on little or no money to running a marathon in the North Pole and how to start a blog that you're so passionate about that people pay you to do the things you love. Notable timestamps: How Johnny found what he was passionate about 27:36 Advice for people who want to travel with little or no money 34:23 Being smuggled across Liberia and being locked up in an African jail. 36:48 Johnny's Links Website Instagram

On today's Q&A What does your typical meal day look like currently? 04:33 What is better for building muscle, Crossfit or hypertrophy? 14:28 What advice would you give someone trying to quit alcohol for a month or two? 25:30 I'm at a point in my life where I've lost all job satisfaction and really need a change. I know you've worked to get to where you are today but you had a goal. Problem is I've never had a career goal. I hear people say, find what you want to do for the rest of your life and work towards it but I haven't a notion! I really want to find my 'why'. Is there any book you can recommend or would you recommend I see a guidance counsellor? 43:23 Check out Brians best selling book THE FITNESS MINDSET on AUDIO BOOK and PAPERBACK Brians Blog can be found here 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 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