I know myself that October is such a hard month to stay motivated so here's a challenge if you need something to keep you accountable for the month ahead. 1) Cut all the processed food for the month of October 2) Only have sugar or alcohol on Saturday night. 3) Add these 20 minutes of finishers instead of cardio at the end of workouts 4) If you cant get to the gym, add 100 squats or push ups a day 5) Add a strong probiotic twice per day (gut health and absorption) 6) Drink an extra half a litre every day 7) Add two cups of green tea a day Screenshot and put as the screensaver of your phone to ensure you do it every day. Hashtag #briankeanefitness on Instagram for accountability for the month of October.

This is a bit of different one. I recently did an interview with the lads from Frankly Nuts, I think there was a lot of value in this one so I wanted to put it on my podcast. We get into everything from my bad time in school fighting with teachers and an alcohol problem in college/being hospitalised after a house party to my GAA back ground and dealing body dysymorphia as a fitness model. Things also covered: · Favourite audiobook, podcasts and sports · Top tips for building business or social media · Why I signed up for a 256km race in the Sahara Desert · And way more…

1. I'm overweight and need to lose about two stone but don't know how to stop binge eating? 2. If you're gluten intolerant and you eat it, will it affect your gains? 3. Why did you go to college instead of pursing a career in fitness earlier?

1. What do you think of blow flow restriction training? 2. I work in a bookmakers, any tips to get brain working quicker? 3. Any tips on getting over anxiety issues going back to the gym? 4. I'm studying sports science in college, I want to be a PT in the future, any tips? 5. Your life seems great, I'm always bored and unhappy with how things are going?

1) Can you give a run through of your daily eating? 2) Thoughts on apple cider vinegar? 3) How can I impress GAA coaches at school or county ? 4) Thoughts on cans of monster for focus in the gym? 5) I know my dad is cheating on my mom, should I tell her? For more information about everything fitness, nutrition and mindset- head over to www.briankeanefitness.com to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A's, check out my snapchat briank019.

1) Everything is an opinion and not to be dogmatic with my ideas! 2) You can learn from everybody, even if it's what NOT to do. 3) That if you don't ask, you don't get. 4) That I LOVE answering questions 5) That the Law of Reciprocity is alive and well 6) That Mindset is probably more important than fitness Hit me up on Instagram DM to tell me what has been your favourite podcast episode. For more information about everything fitness, nutrition and mindset- head over to www.briankeanefitness.com to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A's, check out my snapchat briank019.

I'm not necessarily saying that these books will change your life, but I've placed where I was at each time in my life when I read each one and how it impacted me personally in the hopes that the messages helps you listening. I've talked through my major take away or 'golden nuggets' from each so hopefully it helps you loads. 1) Rich Dad, Poor Dad – Robert Kyosaki 2) Awaken The Giant Within – Tony Robbins 3) The Obstacle Is The Way – Ryan Holiday 4) The 20 Success Principels – Jack Canfield 5) A Man's Search For Meaning – Victor Frankel Hit me up on Instagram DM and tell me what book changed your life! For more information about everything fitness, nutrition and mindset- head over to www.briankeanefitness.com to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A's, check out my snapchat briank019.

1) Starting a law degree this month, any supplements to improve my studying? 2) Good business books to read? 3) How do I know if my glutes are firing? 4) I took a year and half off training to focus on family and business, is it too late to start back, will I still get the results I did at the beginning? 5) I hooked up with a work colleague at a Xmas party, I know he has a girlfriend but I'm really into him. I'm thinking of moving jobs, what should I do?

1) Patience and Process "If you cant be happy on the journey, how are you going to be happy at the destination?" 2) Finding your why and using that on the hard days! 3) Creating the daily habits – we are what we repeatedly do! 4) Act and start living as the person you want to be and wait for reality to catch up 5) Turn your failure into feedback For more information about everything fitness, nutrition and mindset- head over to www.briankeanefitness.com to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A's, check out my snapchat briank019.

1. I'm on a strict diet, how can I stop cravings at night cravings? 2. Have you any advice on goal setting? 3. How to did you stay in shape in college when you drank so much? 4. My boyfriend broke up with me, we were together since we were 18, how can I get over it? For more information about everything fitness, nutrition and mindset- head over to www.briankeanefitness.com to check out the blog or Brian's Facebook, YouTube and Instagram (which has a combined total of over 150k followers) - thanks for listening. To send in any questions for the podcast or for live Q+A's, check out my snapchat briank019. Questions: dunne11 – instagram Joeneilfitness – instagram Darrengerathyt snapchat Anonymous – snapchat