The Brian Keane Podcast

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

James is an online entrepreneur, health and sleep expert and former ESPN, Sky Sports News and Celebrity Interviewer based in Venice Beach California. Over the years, he has interviewed some of the top stars and celebrities on the planet; everyone from Brad Pitt and Will Smith to Kobe Bryant and David Beckham. During or after every interview he would always ask them about their favourite success habit. Some of their answers are worth their weight in gold! This episode goes everywhere from strategies for giving up alcohol (or whatever your personal vice) and training with Arnold Schwarzenegger in Gold's Gym to not judging yourself in romantic relationships (James's advice to me personally) and blocking blue light at night to improve your sleep quality. This is a real ebb and flow episode. I hope you enjoy it as much as I enjoyed recording it. Notable timestamps: Training with Arnold Schwarzenegger in Gold's Gym 14:26 James's great morning routine with an old-school alarm and gratitude journaling 19:01 Habits from interviewing some of the world's most successful people (Will Smith's building a wall) 24:33 Swannies blue light blocking glasses for a better nights sleep. 43:27 Links: James Instagram 30 days alcohol challenge Swanwick glasses James website

I think I need to do a separate introduction as I get super heated on the mental health issue at the end of this episode. I've had my own issues in this area and I'm purely speaking from my own experience, but I the intensity level is very high here so just warning you in advance if you're listening to this in public. Questions for Q&A: I've been sick, any tips to put on 4kg I've lost without it mainly being body fat? 04:05 Is melatonin better than zinc and magnesium for sleep? 15:57 Is it possible to get all your protein from actual food without the intake of powders? 27:45 Is there a positive link between mental health and exercise? 33:48 SHOW LINKS INSTAGRAM WEBSITE THE FITNESS MINDSET

Karl is the leading fitness expert on RTE 1's Operation Transformation and is one of Ireland's top personal training transformation specialists. Today we talked about everything from cultivating the skills and knowledge to thriving in the fitness industry to taking the first steps with any goal, even if you have no idea where the path leads. Karl's positive mindset is infectious! I hope you all enjoy it as much as I did. Karl's Social Media Links Website Podcast Instagram Karl Henry's Healthy Living Handbook

How do I get into a calorie deficit? What diet/foods do I need to eat. I'm starting the gym soon doing resistance training 6 days a week along with walking 3 days a week for 30 minutes as cardio? 02:39 I'm trying to switch from counting calories to intuitive eating while eating a mainly whole food diet & meat. But I'm worried I'll overeat on things like nuts, beans and seeds etc. Any advice would be appreciated? 18:26 I want to look more like you, what supplements should I use? 24:33 I moved to NY/NJ from Ireland 9 years ago. I've achieved so much since coming here (not financially but as a person) I want to ask your advice, I feel I know you're answer already but maybe I'm missing something. I'm an electrician with a fantastic job at the UN. Great benefits, vacation, medical, pension etc. I can't help but think I'm wasting my talent by not going out to set up my own business. I fear walking away from the security of my current job? 38:23 (Side note from Brian: I got a bit fired up on this one so apologies for the excessive swearing if you're listening to this one in public). BRIANS INSTAGRAM BRIANS BLOG THE FITNESS MINDSET

Personally, I think the best diet is one that fits into your lifestyle and schedule, that includes foods that you enjoy and is in alignment with your specific goals. However, there are some diets that work better for certain people than others so I've used today's episode to go through some of the pros and cons of the most popular diets at the minute. I hope you enjoy it. Keto Diet 12:28 Vegan 21:41 IIFYM (If It Fits Your Macros) 27:32 Clean Eating 35:11 Paleo Diet 38:23 Intermittent Fasting 41:53 Flexible Dieting 50:08 Be sure to comment on my Instagram wall if you're currently following one of these diets or plan to in the near future. Episode: 138 How Stress Can Kill Your Sex Drive, Make You Fat and Ruin Your Energy with Ori Hofmekler

How do you calculate your calories and know how many you should be eating? 02:28 Thoughts on slimming down chunky (but muscular) thighs? 17:41 Do you recommend weekly cheat meals? 29:17 I have a quick question, do you have any tips on food anxiety? I'm 23 and I really want to go out and enjoy myself whilst still staying healthy but whenever my friends ask me to go out for drinks all I can think about it calories and I usually end up not going as I'm too anxious about losing my progress. I love health and fitness but am really scared I'm in too deep and it's preventing me from living life in my 20s any advice? 43:28 Links: Brians Instagram BRIANKEANEFITNESS.COM

This episode is for any who works 1:1 as a personal trainer or wants to move their business online and how to do that. I've also discussed questions to ask yourself if you're considering going into the fitness industry from school and college or anyone looking to have a fitness service, product or business as their 'side hustle'. Everything below really applies to any business but I've used fitness as the example in most cases, so I hope it helps. Who is your audience and where is their attention? (15-17 year olds on Snapchat, 21-30 on Instagram, 30+ on Facebook, commuters on podcasts) 08:43 Niching a market, price vs value and providing value up front 20:09 Your current clients are number 1, they are walking billboards 26:51 What does your perfect day look like and where do you want to be in 6 months, 12 months and 18 months? 35:17 Serve, serve, serve. 41:40 Shownotes: #152: Life Skills Needed For Building A Successful Business with Paul Dermody #118: The Business Episode: How To Run a Successful Business – Going Broke and Starting Over Three Times #93 and 94: Book Competition Winner Comes To Interview (part 1 and part 2) The Fitness Mindset