The Brian Keane Podcast

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

• Any tips on how to recover from a hangover after a two day Stag? 02:45

• Would love to hear some more info on a podcast about central nervous system fatigue from caffeine? 14:17

• What are your thoughts on taking a pre workout for an evening session- will it keep me up all night? 24:49

• Do you have any tips for shift workers? 30:11

• Do you think it is possible to maintain a six-pack all year? 41:44

• I would love if sometime you did a podcast on managing work stress outside of work and switching off from work issues? 45:36

Blog

The Fitness Mindset

Q+A:

• What's the best supplement to gain weight? 02:48

• Did your weight go down a lot when were training for all the desert marathons? 17:47

• How many days a week should you train? 25:36

• My weakness is chocolate what is the best way to avoid this? 31:34

• What are your thoughts on increasing output (training) vs calorie reduction (diet) for fat loss? 41:51

• Wondered what your advice would be in my situation? I have been married since I was 23, for 13 years, and have two kids, who are my absolute priority. My wife and I have grown to be different people with differing aspirations. I still love her but just not in the same way, more like a best friend. I have fallen for a girl from work who feels the same towards me, I've told my wife and my family have turned their back on me. What advice would you give me? 50:40

Shownotes:

Blog

The Fitness Mindset

This was a press record and talk episode. I've talked about my experiences in dealing with negative people over the last ten years. Parts of this episode are very raw and I've used some stories from my personal life that I haven't talked about before so I hope it helps.

Notable timestamps:

Ask yourself, who am I spending most of my time with? 05:34

"You're the average of the five people you spend the most time with" – Jim Rohn

If you can't cut people because they're family or in your workplace, you need to give their words less weight! 14:36

"If you wouldn't switch positions with someone, why are you listening to them?"

There are three types of people in this world, people who give you energy, people who drain your energy and those who are neutral.

Who are the emotional vampires in your immediate environment?

Are they just projecting onto you? 36:49

"Somebody projecting hate or negativity on you is normally a reflection of what's going on in their life. That's on them, not you! Remember hurt people hurt people"

"There's always someone smarter, leaner, bigger. There's always a bigger d*ck!" 43:10

Shownotes:

Blog

The Fitness Mindset

Personally, I'm always trying to optimize things in my life to get more done, have more impact and be more effective and happier in general. I break my life into four quadrants (Health, Wealth, Love and Fulfillment) and score them out of 10 every month. These experiments are all ones that have 'stuck' and that I've doubled down on to improve on the areas of life that are important to me so hopefully, this episode helps you determine what's really important to you and what experiments can help you get to those goals quicker.

1 Getting up an hour earlier (start with 15 minutes earlier) 20:41

2 Not checking social media first thing in the morning 25:05

3 Getting 'R.E.M.' based sleep 28:18

4 Doing finishers instead of 'boring' cardio 31:43

5 Turn your car into a library on wheels (audiobooks) 37:02

6 Digital detox every Sunday 45:11

7 Emails, Whatsapp or '100 times a day tasks' at designated times only 47:00

8 Reducing blue light in the evening to help with better sleep 48:11

9 Cutting all caffeine three days every week (this is hard!) 49:51

10 Seeing money and time as wasting, spending or investing (paying for value, not price) 52:21

11 Working only at optimal times – being productive vs. being busy 56:08

12 Writing down goals or things that are bothering me to reduce anxiety 59:40

Blog

The Fitness Mindset

1. I was wondering could I get your opinion and thoughts on people doing Ramadan that are not Muslim.. People doing it for self-discipline purposes? 02:33

2. What's your opinion on taking zinc as a supplement? 11:06

3. What's next after finishing Marathon Des Sables? 17:54

4. I have a holiday in 8 weeks, can't get motivated to get in shape for it, any tips for getting motivated? 20:59

5. I'm a mom to a 10-month girl, I was heavily involved in fitness before I got pregnant but since I've had her I feel like I don't deserve to train again, as if guilt starts to kick in. Is it a maternal thing? I desperately want to train and not have that guilt hanging over me, I find it helps me escape from the world? 24:43

6. The blog today was exceptional Brian (in show notes). Question and maybe it's silly but how do you keep yourself on track every day mentally? Do you have things every day that you do for yourself to keep you at peace or pushing forward? Or is it all about your frame of mind rather than routines? 33:15

   5 Questions To Ask Yourself If You Struggle With How You Look Blog

Q&A

• I suffer from really bad IBS, is there anything you know of that can help? 03:17

• What do you think are the best forms of recovery? 23:46

• Any tips for sitting down in front of a computer all day at work, practically zero steps and wrecked by 5 pm before I workout? 35:34

• Hey man, love your stuff and your book. Would you be able to give me advice on how to increase my libido? 45:13

BRIANS LINKS

INSTAGRAM

FACEBOOK

WEBSITE

Ben was born with the genetic illness Cystic Fibrosis and made the choice a long time ago to use his 'weakness' as a strength. Better known as the Ben 'Thor' Mudge (he looks just like the muscular god Thor), we talk about how a conversation with a Dothraki (he worked on Season 1 of Game of Thrones) led him to work in fitness. If you want to know how to use your 'weakness' as a strength and how to give your problems all the time they need and no more, this is a must listen!

Rapid fire questions:

• When you think of the word successful, who's the first person that comes to mind and why? 46:22
• What purchase or €100 or less has most positively affected your life in the last 6 months? 47:24
• What's your favourite podcast? 48:52
• What book do you think everybody on the planet should read? 51:07

· Do you have a quote that you live by or refer to often? 58:17

Ben's Links:

Instagram

YouTube

Website

Podcast

Former Kerry football star Paul Galvin joined me for today's awesome podcast. We talked everything from how he uses Irish culture to tell stories through his clothing line, how playing on arguably one of the greatest teams of all time makes you physically and mentally stronger to making real connections with people and minimizing time on your phone and not letting your ego take control when making decisions. Mindset knowledge bombs galore in this one!

Notable Timestamps:

• What got you into fitness first? 09:15

• What does your nutrition look like now compared to when you played with Kerry? 15:32

• What does the first hour of your day look like? 17:48

• What player did you find you had the best connection on the pitch with (that's my geeky GAA side coming out as I was dying to know) 37:00

• What life advice would you give to the 18-year-old Paul Galvin? 43:51

Paul's Links:

Paul Galvin Clothing Line

Twitter

Facebook

Instagram

Paul is one of my best friends in this world and you may have heard me mention him on the podcast in the business (as one of my inner circle) so I'm so excited to have him on the podcast to talk all things business, fitness and life. Paul came through my mentorship program and over the last two years has gone from working full times in a bookies to being one of the most successful 1:1 personal trainer in the country to now moving his business online and working with clients from Spain. We completely ebbed and flowed on this episode and talked everything from business and personal training to suffocating excuses and attacking the things you're afraid of. This was absolute fire! I hope you enjoy it as much as I did.

Notable timestamps:

• Going from working in a bookies to 1:1 Personal Trainer to Online PT from Barcelona. 05:46

• The huge growth in his second year in business 25:30

• Suffocating excuses and having people call you on your sh*t 43:18

• How Paul helped me deal with a lot of hate aimed in my direction a couple of years ago 48:39

Show notes:

Podcast

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