Today’s episode is a press record and talk solo mindset podcast 

2020 has been a crazy year; but there’s always nuggets of gold to be found even in the most 0aunlikely of places. Today’s podcast is a reflection on some of the biggest moments that changed my life (for the better) and how to keep your eyes open for the opportunities that are bound to present themselves as this year draws to a close. 

Brain tattoo for 2021:

“When you stop chasing the wrong things, you give the right things an opportunity to catch up”

Here are 6 moments that changed my life forever. 

My first day of teaching and realising my ladder was against the wrong wall. 05:43#309: 6 Moments That Changed My Life Forever and How To Spot Them In Your Own Life (Solo Mindset)

The first fitness model show and the confidence it gave me. I finally set a goal and didn’t let fear stop me from doing it. 18:20

Who will cry with you die - the boat experience from breakthrough retreat. 29:25

My daughter being born - my priority shift and getting clearer on what is really important to me. 37:35

The Sahara and the questioning of my own self limiting beliefs. 45:44

The arctic and my association with pain. How to become the oak tree in the storm and the strongest person at your parents or loved ones funeral. 52:58

Rewire Your Mindset Course: 

https://briankeanefitness.com/rewire-your-mindset-course/

6 ways I rewired my mindset podcast: https://briankeanefitness.com/podcast/285-6-ways-i-completely-rewired-my-mindset-over-the-years/

Arctic podcast: https://briankeanefitness.com/podcast/213-running-230km-through-the-arctic-circle/

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

Mental toughness podcast: https://briankeanefitness.com/podcast/198-8-critical-habits-for-building-mental-toughness/

Johann Hari podcast: The Brian Keane Podcast: #281: Johann Hari on Lost Connections and Uncovering The Real Causes of Depression and Anxiety (And The Unexpected Solutions)

Today’s solo podcast is a training deep dive.

It goes through everything you need to know when it comes to training, cardio and creating your own workout program.

If you struggle with the training side of weight or fat loss and body composition , then this episode is not to be missed. 

This is a companion piece with podcast 291 Nutrition Deep Dive. Together they will give you everything you need to create your own diet and training program based on your goals. 

1.     Getting clear on the goal and different training styles that compliment them. 04:23

• Training for body composition - what I do in BKF online program: hypertrophy, Circuits, HIIT or finishers. 06:57

• Push pull legs vs full body vs upper lower training splits. The pros and cons of each. 24:10

• NEAT and why you don’t need exercise to lose weight.30:21

• HIIT or LISS cardio pros and cons.34:55

• The benefits of a gym and getting over gym anxiety (what to do, what I advise and what I do in programs) 42:07

• Experimenting with various training styles to see what you enjoy the most 47:29

• How to design your own training programs- exercise choice, reps, sets rest, tempo 54:20

• Following an influencer program vs creating your own vs working with a coach. 58:12

The Lean Body Podcast (for GAA players):

https://leanbodypodcast.libsyn.com

Rewire Your Mindset Course: 

https://briankeanefitness.com/rewire-your-mindset-course/

Online Business Course: 

https://briankeanefitness.com/online-business-course/

Podcast 291: Nutrition Deep Dive: https://briankeanefitness.com/podcast/291-nutrition-deep-dive-calorie-deficits-macros-101-food-choices-and-tracking-body-fat/

Gym anxiety Q+A: The Brian Keane Podcast: #102 Blood Flow Restriction Training, Brain Boosting Tips, Future PT Advice, Dealing with Gym Anxiety and Bored and Unhappy With My Life!

Derval is an Irish former sprint hurdles athlete. She competed internationally in the 60 and 100 metres hurdles, and is the Irish national record holder in both events. She participated in two Indoor World Championships, five Outdoor World Championships and the 2004, 2008, and 2012 Summer Olympics. 

She is also a coach on RTE’s Ireland’s Fittest Family, proud mum and best-selling author of two cookbooks The Fit Foodie and Food for the Fast Lane.

I first met Derv on the set of Ireland’s Fittest Family in 2018 and we’ve been friends ever since. This episode was long overdue. I hope you enjoy it as much as I enjoyed recording it. 

·      How to build a healthy lifestyle that helps you lose weight 

·      Setting realistic weight loss goals and learning from past failures! 

·      How to learn resilience 

·      The major thing that holds people back with their health and fitness

·      The power of committing to one coach, program or plan 

·      Advice to busy mums, the importance of self-care and prioritizing yourself

                                 And much more. 

Shownotes: 

Derval's Social Media 

Derval’s Website: https://derval.ie/

Derval’s Instagram: Derval O’Rourke - Derval.ie (@dervalo.rourke) • Instagram photos and videos

Maeve Madden is a model, actress, lifestyle and fitness blogger, personal trainer and qualified nutritionist. 

She is also the founder of queen’s community where she been educating women to help them improve their health, body confidence and find a new found love for fitness. 

This will Maeve’s hattrick appearance on the podcast. In March 2019, in episode 215 we talked all thing PCOS, irritable bowel syndrome and beating the bloat and in March of this year, episode 269 we talked about cheat days, weekend fakeaway meals, training misconceptions and being catfished on dating apps. 

As with all our conversations, we went in a million different directions; but here are some of the main talking points from today’s podcast. 

·      Body Confidence tips 

·      Biggest thing she’s learnt about herself during lockdown 

·      Getting 100k more followers on Instagram with her free workouts 

·      Social media triggers, unfollows and mutes for your own mental health

·      Using this crazy year to find out what’s really valuable to you 

·      And much more..

Shownotes: 

Meave's Social Media 

• Maeve’s Website: https://maevemadden.co/
• Maeve’s Instagram: https://www.instagram.com/maeve_madden
• Podcast 215: https://briankeanefitness.com/podcast/215-maeve-madden-on-pcos-irritable-bowel-syndrome-and-beating-the-bloat/

Podcast 269: https://briankeanefitness.com/podcast/269-maeve-madden-on-cheat-days-weekend-fakeaway-meals-training-misconceptions-and-being-catfished-on-dating-apps/

Queens Don’t Quit Instagram: https://www.instagram.com/queensdontquit