Keegan and Company

Jess Fox shares the Olympic mindset tools she used to prepare for Paris, including visualisation, journaling for athletes and why she stopped chasing results and started chasing the experience. From silver and bronze “eras” to committing to a “gold story only” mindset, Jess explains the subconscious habits and mental preparation that helped her perform under pressure. She also talks about using Champions Park in Paris as her phone screensaver to lock in the feeling of winning, and how she practised those emotions years before the Olympic moment by visualising the crowd during podium ceremonies. If you’re into sports psychology, high performance habits, confidence, and mental resilience, this one’s for you.

See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with James Newbury, fitness entrepreneur and elite competitor, for a wide-ranging conversation on training, business, and personal growth. James shares his journey from childhood athletics to competing at the highest levels of CrossFit and HYROX, including how he rapidly built a thriving, community-driven gym environment. Together they unpack the power of consistency, adapting through setbacks, and learning from failure, alongside the sacrifices required to pursue excellence. This episode highlights the value of shared experiences, resilient mindset, and building environments that bring the best out of people.

See omnystudio.com/listener for privacy information.

In this episode, we break down how to actually set goals that stick. We explore research from Emily Balcetis at NYU on how motivation and visual perception shape what we see as possible, and why your mindset changes your outcomes. We also discuss findings from Gail Matthews, showing that writing down and sharing your goals can increase your chances of success by up to 33%. Finally, we unpack how hard your goals should be and why the right level of challenge matters.

See omnystudio.com/listener for privacy information.

In this episode, Keegan sits down with professional triathlete Lachlan Jones for a thoughtful conversation on discipline, growth, and what it really takes to create lasting change. Framed around the New Year and our shared desire to improve, Locky unpacks how reflection, consistency, and strong support systems have shaped his journey as an athlete. The discussion goes deeper than training, exploring confidence, belief, and the role of mental health in high performance. Ultimately, Lockie shares a grounded perspective on success, one that values relationships, identity, and legacy just as much as results on race day.

See omnystudio.com/listener for privacy information.

Keegan kicks off the new year with a big reset and a big upgrade. As the new Keegan & Company studio comes to life, this episode marks the beginning of a new era: state-of-the-art production, sharper audio, elevated visuals, and higher-quality conversations than ever before. In this solo episode, Keegan reflects on stepping into 2026 with intention and momentum, sharing practical insights on how to actually achieve your goals and more importantly, how to make them stick. With a huge year ahead for the podcast and running all major marathons in the world, this episode sets the tone for what’s next. If you’re ready to upgrade your environment, your mindset, and your execution, this one’s for you. Stay tuned,we’ re just getting started.

See omnystudio.com/listener for privacy information.

Thank you so much to everyone who listened, shared, and supported the podcast throughout the year. This episode is a chance to slow down, reflect, and look back at our Top 10 most-listened-to episodes of 2026.

From powerful conversations to moments that really resonated, this list is shaped entirely by you, the community that continues to show up week after week. Your support means more than you know. 

Settle in, revisit some of the biggest episodes of the year, and celebrate how far we’ve come together. I’m incredibly grateful and I can’t wait to see what 2027 brings.

See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Australian cricketer Matt Renshaw for an honest conversation about high-performance sport, identity, and mental wellbeing. Debuting for Australia at just 20, Matt reflects on the pressures of professional cricket, the challenge of staying authentic under public scrutiny, and the lessons learnt along the way. He shares how family, perspective, and creative outlets, like launching a golf-focused YouTube channel have helped him maintain balance beyond the boundary rope. 

See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Olympic boxer and mental health advocate Harry Garside for a raw conversation about resilience, identity and redefining strength.  

Harry opens up about the pressure to prove himself as a man, the cost of chasing external validation and how he learned to embrace vulnerability as real courage.  

He shares the line he lives by and why living true to yourself matters more than living up to stereotypes. Listen in and discover your own line to live by. 

See omnystudio.com/listener for privacy information.

Australian pro skateboarder Jake Hayes opens up about chasing a pro skateboarding career while dealing with family problems, estrangement from his dad and mental health struggles behind the scenes. This is a raw, honest interview about resilience, vulnerability and finding light at the end of the tunnel.

See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Brisbane Heat captain Jessica Jonassen for an honest conversation about life on and off the cricket field. Jess reflects on her journey from Rockhampton to professional sport, the mentors who shaped her, and the evolution of women’s cricket. She opens up about navigating pressure, sustaining mental health, and the importance of having purpose beyond the game. Jess also shares deeply personal stories of losing her father and the symbolism of the ladybug that keeps his memory close.

See omnystudio.com/listener for privacy information.