Today's episode focuses heavily on the mindset side of things. It's been three months since I ran through the Arctic and just over a year since I ran six back to back marathons in the Sahara Desert. Both of those challenges thought me so much about how to be in other areas of my life. My personal relationships, my business, and my happiness levels are the best they've ever been and I put nearly all of it down to the 10 lessons I've learned below so I wanted to share them. This is another 'press record and talk' video so I hope you enjoy it.

1. You need to break big goals into smaller parts 04:50
2. Pain is temporary and it will go away 11:28
3. You need to build the mental strength slowly every day 18:22
4. All limitations are self-created 25:07
5. Your own worst enemy lives between your two ears 33:01
6. You can't do things for other people, it needs to be for you and you alone 41:02
7. People put what you do on a pedestal and they shouldn't! 47:28
8. If you fail to prepare. Prepare to fail. 52:47
9. You can't give yourself the option to quit or you will take it! 57:53
10. See it, believe it, achieve. Become who you need to be, act like that and wait for reality to catch up. 01:02:11

Shownotes:

Episode 198: 8 Critical Habits For Building Mental Toughness: https://briankeanefitness.com/podcast/198-8-critical-habits-for-building-mental-toughness/

Episode 148: Marathon Des Sables – Running 250km Through The Sahara Desert

https://briankeanefitness.com/podcast/148-marathon-des-sables-running-250km-through-the-sahara-desert/

Episode 213: Running 230km Through The Arctic Circle https://briankeanefitness.com/podcast/213-running-230km-through-the-arctic-circle/

Brian's Books Can Be Found Here: https://tinyurl.com/BRIANSKEANEBOOKS

Rewire Your Mindset Seminar https://briankeanefitness.com/product/rewire-your-mindset-seminar/

Siobhan is an online coach, fitness influencer and world traveler.

This is her second appearance on the podcast. The first one '#135: Siobhan O'Hagan On Living A Life Of Freedom, Avoiding Fad Diets and How Putting Accountability Photos On Instagram Changed Her Life' was recorded in March 2018.

In today's episode, we jumped from everything weight loss, food and training to disconnecting from ego, building self-awareness and how to find self-love. Enjoy.

Siobhan's Instagram: https://www.instagram.com/ohfitness_ie/?hl=en

Siobhan's Website: https://ohfitness.ie/

Episode 135: Siobhan O Hagen Interview (Round 1): https://briankeanefitness.com/podcast/135-siobhan-ohagan-living-life-freedom-avoiding-fad-diets-putting-accountability-photos-instagram-changed-life/

Todays Q&A podcast jumps all around, focusing on preparing for a holiday, building muscle to what could be potentially holding you back in the bedroom.

1. Tips to look my best and get the 'beach body look' before a holiday? 01:41
2. What do you make of a 5 by 5 program for building muscle? 10:30
3. Binged for 3 days, how can I bounce back from this? 14:37
4. What happens if you eat fat in your post workout meal? 14:37
5. What's your 'go to' workout? 30:13
6. Full body workout every day, yes or no? 30:13
7. This is a bit awkward but I keep going 'soft' during sex, I'm only 20, any ideas why? 45:45

Shownotes:

Episode 71: How To Peak For A Holiday, Festival or Event!

https://briankeanefitness.com/podcast/74-peak-holiday-festival-event-carbs-water-training-cheat-meals/

Episode 134: Losing Fat Keto, ZMA, Marathon Muscle Training And Not Getting It Up For Hot Chicks!

https://briankeanefitness.com/podcast/134-losing-fat-keto-zma-sleep-marathon-training-muscle-maintenance-not-able-get-hot-chicks/

Epiosde 138: Ori Hofmekler

https://briankeanefitness.com/podcast/138-how-stress-can-kill-your-sex-drive-make-you-fat-and-ruin-your-energy-with-ori-hofmekler/

Today's Q+A is geared towards nutrition, training, and supplements with a heavy fat loss focus. Enjoy

1. What supplements/nutrition would you recommend for someone who just started exercise? 01:18
2. Does having abs help with bloating? 14:54
3. Do you plan your workouts in a structured way or go by feel? 22:50
4. If fat loss has stalled, will a cheat meal help? 32:13
5. How can alcohol be fit into a cutting phase? 43:43
6. What are the drawbacks to zero calories drinks? 54:23
7. Is lifting weights twice a week bad for fat loss (should I just do cardio?) – for the skinny fat look? 59:38

Check out Brians 10 question daily Instagram Q&A Here: https://www.instagram.com/brian_keane_fitness/

Trish Lewis (trisha.transformation on Instagram) is a 31-year-old chef who went from 26 stone (365lbs) to 19 stone (266lbs) in less than a year.

After years of self-sabotage, secret eating, and yo-yo dieting- she finally decided to get on a nutrition plan that worked for her lifestyle and slowly started to exercise more and is now inspiring thousands of people all around the country to do the same!

This episode is incredible! On top of being one of the funniest people I've ever interviewed, he rawness about her struggles makes this such a compelling listen. If you're overweight or obese and feel like giving up, this is a must listen! If you're into mindset, overcoming obstacles or just want to literally laugh out loud for more than hour, then do not miss this episode!

Shownotes:

Trisha's Instagram: https://www.instagram.com/trishas.transformation/?hl=en

Chris is a health and fitness consultant, international cover model and has a Ph.D. in oncology.

He is also the host of the great podcast shred with science that specializes in giving an evidence-based approach to all things nutrition and training. You may also recognize his voice from Episode 61: Using Your Lows To Propel Yourself Forward with Ph.D. Researcher Chris Spearman. That episode was way back in May 2017.

In today's episode, we talked everything from dealing with negativity, setting big goals and using the four quadrants to stay happy to the transformation of seeking external gratification to a focus of serving others. Enjoy :D

Shownotes:

Website https://chrisspearmanfitness.com/

Instagram: https://www.instagram.com/spearmanchris/?hl=en

Question 7: Is It Better To Do Cardio Before Or After Resistance Training?

If you're not following my 10 Question Q+A Monday-Friday on Instagram stories, be sure to follow below.

Instagram:

Brian_keane_fitness

David Hartigan is the co-owner of the company Hemp Heroes. In today's podcast, we go through all the most frequently asked questions that come in about CBD Oil.

This has been a game-changing supplement for me and I've talked about the benefits I've felt from using it. I've also linked up with Hemp Heroes for a 10% off code for any orders through their website.

For 10% off all hemp heroes order, enter the code 'briank10' at checkout.

Questions:

1. Would you recommend staying on it CBD oil long term? I've started it and its great! 14:52
2. Been having very vivid dreams since taking CBD Oil? Is this normal? 17:39
3. How does it help you sleep? 19:22
4. Can you take CBD Oil if you are any medication for anxiety and does it really help? 21:00
5. Is it a banned substance for GAA players? 24:24
6. Can you discuss the clinical backed trials? 29:02
7. Does CBD oil have any side effects the next day? 30:51
8. What would David recommend as the best CBD for a beginner? 32:13
9. Can CBD oil become addictive? 40:53
10. Thinking of taking it for anxiety before exams? Best to take it before or after study? 42:28
11. Are CBD tablets as effective as the drops?
12. I'm in the army with a zero tolerance for any drug, is it going to flag in a test? 44:21
13. Does CBD oil help you fall asleep or just stay asleep? 45:24
14. Does it affect REM sleep as alcohol or cannabis does? 46:01
15. I have IBS from stress, will CBD oil help me? 48:38

Shownotes:

Hemp Heroes website: https://www.hempheros.ie/

Hemp Heroes Instagram. https://www.instagram.com/hempheros/

My new BKF Online Program is starting on the 6th of May. For today's episode, I've talked a little bit about that program but mainly focused on tips and tricks for getting in shape for summer. If you're looking to lose body fat, tone up or build muscle, hopefully this helps you loads.

BKF Online Program: Starts Monday the 6th May

Are you looking to transform your body and mindset for the long term?

The BKF Online Program could be exactly what you're looking for. This program is based around using high intensity workouts (at home or in the gym) alongside high quality foods (with loads of recipes) to help you transform your body composition for the long term.

My goal is to build a nutritional strategy with you that include foods that you enjoy that fit into your lifestyle and schedule and is in alignment with your specific goals. This combined with the right training program and certain supplements is the key to short AND long-term success.

The cost of this program is €196 which includes:

• Full training program based around your goals and training level that mixes hypertrophy, metabolic conditioning and HIIT cardio
• Nutritional plan based around your specific goals which includes The BKF Online Recipe Book with 24 fat burning and post workout refuelling recipes
• Supplement guide to help improve your recovery, muscle building and fat loss goals
• Over an hour of video content (split through each section) to explain 'how and 'why' you're doing everything including an FAQ video to go over everything from what happens if you miss a meal to food allergies
• 6 week online tracking through Facebook Group with weekly Q+A's
• FREE 5 Day Home Workout Program (€100) when you sign up

Once you've paid through the link below, your place will held for 6th of May for when we officially begin.

In exceptional cases, I can facilitate up to 60 people but that's the absolute maximum as the link closes when it hits 50 people.

I look forward to hopefully working with you in my BKF Online Group.

Brian

Male Program – Click Here https://briankeanefitness.com/product/bkf-online-male/

Female Program – Click Here https://briankeanefitness.com/product/bkf-online-female/

Sarah Godfrey is a fitness influencer, sponsored athlete and businesswoman.

I've known Sarah for years and this is the first time we have caught up in forever. The conversation ranges from everything to do with body image, drugs, and depression to building social media, working full time as an influencer and transitioning into program creation and managing a fitness business.

I hope you enjoy it.

Shownotes:

Sarah's Instagram: https://www.instagram.com/sarah_godfrey_/?hl=en

Sarah's YouTube: https://www.youtube.com/channel/UCOkWHi5ike2CAZzj_iSp7xQ

Sarah's Website: https://www.sarahgodfit.com/welcome-v6