Siobhan’s story is incredible. She talks through how she went from being overweight (and strong) to lean and fit and how keeping herself accountable on social media started it all! We talked everything in this episode from 9-5 jobs to travel to physical transformations and avoiding fad diets.

I hope you enjoy listening as much as I did recording.

Siobhan's Social Media Links

Website: http://ohfitness.ie

Instagram: https://www.instagram.com/ohfitness_ie

Facebook: https://www.facebook.com/SiobhanOHFitness/

The Chimp Paradox: The Mind Management Programme to Help You Achieve Success, Confidence and Happiness

by Prof Steve Peters

Link: http://amzn.eu/7fWB3Je

• I want to lose body fat, should I go on a keto diet? 01:35

• How can I be more productive in the morning?  10:47

• How does ZMA work and does it help with sleep? 19:37

• How do you not lose muscle when training for a marathon? 27:09

• Is a gym or a barbell and dumbbells at home better when starting off first? 32:04

• I couldn’t get it up the first time I tried having sex with a girl I liked, I was so nervous, is that normal? 37:13

Resources mentioned:

• The Fitness Mindset – Amazon Best Seller

http://amzn.eu/3C1Y3ht

Killer resources:

FREE 14 Days of Fat Loss – an email a day to help you lose fat faster!

https://briankeanefitness.com/

How can I build muscle training at home? 01:13

What are your top 3 diet tips? 07:04

What pre workout do you recommend to people? 17:18

My knee hurts when I run on the road, what can I do? 24:21

Is the organic white chocolate you eat healthier than the ‘normal’ chocolate? 30:21

I have pain in the front of my shoulders when I do presses, how can I fix it? 33:22

How can I get over fear, you know I want to do something but get afraid, please keep this anonymous as I don’t want my friends to see? 38:49

Today is a pretty heavy hitting mindset episode, I talk about some things in my own life that I haven’t spoken about previously to try and give context to how these stories showed up in my life and the life triggers that sparked them. I feel like this would have been a treasure map for me five years so I hope it helps as it’s something I needed to hear not too long ago.

Story 1: IT’S JUST NOT THE RIGHT TIME  00:05:12:22

Watch out for fear disguised as practicality

Story 2: I’M DOING SOMETHING SO THAT’S GOOD ENOUGH 00:15:31:13

Do not confuse movement with progress!

Story 3: I CAN’T DO THAT! 00:24:42:00

If you tell yourself you cant, your mind will close off immediately. Remember, if your goals don’t scare you they aren’t big enough!

Story 4: WAIT, BUT THAT’S IMPOSSIBLE!  00:30:10:22

All your limitations are self created and impossible is a big word thrown around by small people. Try telling Thomas Edison (inventor of the light bulb) or The Wright Brothers (inventors of the airplane) that their ideas were impossible! (Steve Jobs, Elon Musk and Richard Branson are the modern day examples)

Story 5: I'LL LEARN FROM MY MISTAKES! 00:32:57:02

This one needs more context. It’s incredibly important to learn from mistakes but nobody said they had to be your mistakes. Reframing this one single story has changed everything in my life in over the last five years.

1) What do you think of juice diets?

2) Do you track fruit or should as carbs?

3) Do you have good quotes or advice for athletes (and life in general)?

4) What would you recommend for severe bloating? I find it terrible after eating pulses and green veg, it's quite painful?

5) You always talk about glute activation, this might be a stupid question but how do you know if they’re activating?

6) What do I do if I have a small penis?

FULL SHOW NOTES ON BRIANKEANEFITNESS.COM

Q+A

1: How to get back into training after the being sick?

2: How many days a week should you train, is between 5-7 days good?

3: Can you go over your investing/spending/ wasting time and money thing from Snapchat, please?

4: What’s more important to lose body - eating a calorie deficit or keeping protein high?

5: Should I do cardio before or after weights?

6: I use to have a thing with my housemate but he put a stop to it. Now every time I get drunk I get really upset or do something stupid. I don’t want it to be awkward in the house because we’re really good friends but we can’t enjoy going out together anymore.

What do I do?

• Currently in the middle of your book and your anxiety podcast was so helpful. Do you have any other mindset or philosophy book recommendations for a beginner? 
• I’m juggling with a new-born, career, training and college, any tips? 
• What do you think of fat burners, are they harmful or helpful? -  
• I’ve lost my way in life, don’t even have the energy to go to the gym anymore, what should I do? 
• A guy I’m texting wants me to send him nude photos, I’m not sure if I should, what if anyone else sees them but I’m afraid he won't text back if I don’t do it?

Q+A

• How can I boost my immune system- recently every time I train, I wake up sick the next day?

• Does the length of rest time between sets matter if your goal is muscle building?

• I just hit a wall and don’t want to go to the gym this week, should I push through or take a break?

• Do you have any rest days?

• Is it true if I stop having sex then my performance in the gym will get better?

Learn how you can balance your nutrition, training, supplements to shift the Xmas pounds and set yourself up for attaining your goals for 2018!

I’ve probably learnt more in this last year than I had in the previous five combined. I hope this episode helps as much as it helped me re-listening to it.

• Self-awareness is more important than any skill or knowledge you can learn. You need to do what’s important to you and not what the world says you should do.

“Be yourself because everyone else is taken” – Oscar Wilde

• Process is EVERYTHING! I spent large chunks of 2016 doing things that I thought would make me ‘successful’ – success comes when you love what you’re doing

“If you can't be happy on the journey, how are you going to be happy at the destination?” – Buddha

• Success is massively subjective – two years ago, I got everything I thought would make me successful ‘a new house, a brand new car, money in my bank account etc’ but I felt the exact same by the end of the year. This year I learnt that ‘success’ for me is spending time with my little girl and helping as many people as I can with videos, podcasts and programs. Find what ‘success’ really means to you and you’ll be surprised how easy it is to hit it.

• Happiness comes from subtraction, not addition. I always thought that ‘i'll be happy when.. I have this car.. this house.. this level of body fat.. this amount of money etc.” – I was always adding and putting my happiness into some external addition to what I currently have. This year I learnt more about the things that truly bring me happiness and fulfilment and it comes from taking things away (people, things, situations), not adding them.

“ Perfection isn’t when there’s nothing left to add, its when there’s nothing left to take away” Antoine de Saint-Exupery

Knowledge is just filling the gaps between what you don’t know you don’t know AND it can be learned! Everything you don’t know, you can look up, it’s the things you ‘don’t know you know’ that will kill you. Books,

1. Thoughts on a dirty bulk, will the fat turn into muscle?
2. How do u set your goals on your whiteboards?
3. Watch and view everything you do and it begs this question, how do you managing to get everything done and squeezed into a day?Like how are you that motivated dude it's amazing- It's a trait I struggle with and hoping you might give me a few tips and do you ever sleep?Look forward to your response, thanks, bud.
4. I fancy my friend's sister, she fancies me as well. My friend doesn't approve though, is there any way I can hook up with his sister without falling out with him?

1) How can I wake up earlier, I struggle to get up as it?

2) What are your thoughts on smoking (on nights out for example)?  

3) How can I stop being bullied?  

4) I'm spending over an hour in the gym, how long should my sessions be?  

5) My question, therefore, is how does one break through the mindset of accepting mediocrity as a baseline(ie. 'I’ve been good enough today so I deserve this')and excel to get nutrition and training on point simultaneously?

Today I turned 30 so apologies if this one is a little scattered, I literally just pressed record and talked for this whole episode and jumped around a bit. I hope it helps all the same.  

1) Don’t take yourself too seriously

2) Nobody really cares what you do, think or say

3) You’re better to have 4 quarters than 100 pennies

4) You can have anything you want, just not everything you want

5) Don’t let ego be your enemy

Damian is a former professional rugby player (playing for Connacht, Leinster alongside spells in France), at 6’6 and 120kg, he ran the Marathon Des Sables in 2016 and is about to undergo a gruelling 90 day challenge of crossing the Atlantic Ocean on a boat- no engine, no sail, no support, no company.

I hope you all enjoy it as much as I did.  

http://www.damianbrowne.com

https://www.instagram.com/auld_stock/

Christmas is just over 3 weeks away so today’s episode goes into a few tips you can apply for the

next few weeks to look amazing for the festive period so you can enjoy the extra food and drink over Xmas week and look your absolute best.

1.Eat super clean for the next 3 weeks (and then take Xmas week off)

2.Add in some HIIT or LISS cardio to the end your workouts

3.Up the intensity in workouts by reducing rest or adding circuits or giant sets

4.Add in green tea extract and l-carnitine to ramp up fat burning for the next 3 weeks.  

5.Cut back on alcohol until Xmas week.

6.Be very specific about your goals for the next three weeks (more visible abs, drop a dress size,

more defined arms etc.)

7.Think about whom you are looking to see or impress at Xmas and use that to stay motivated

(including the secret ‘I want to pull that person’ tip).

I'm so excited to have my guest Shane Finn with me on the show today.

Shane is a Dingle Native who recently ran 24 marathons in 24 days and raised over €100,000 euro for Spina Bifida Ireland

1.can you tell everyone listening a little bit more about yourself  

2.What advice would you give your 16-year-old self and place where you were at that time in your life, what were you doing?

Rapid fire:  

• When do you think of the word successful, who's the first person that comes to mind and why?
• What purchase or £100 or less has most positively affected your life in the last 6 months?
• Do you have a quote you live your by or think of often?
• What book (besides your own) do u think everybody on the planet should read?
• what is the worst advice you see or hear being dispensed in your world (fitness, nutrition etc)
• What have u changed your mind about in the last few years
• If you could have one gigantic billboard anywhere with anything on it, what would it say?
• What is something you believe that other people think is insane?
• What obsessions do you explore in the evenings or weekends?
• How has a failure, or apparent failure, set you up for later success? Or do you have a favourite failure of yours?  
• Any ask or request for my audience? Last parting words

1.Dealing with anxiety, worry and stress are a lot like sweeping the floor, you can sweep it once and it’s clean but if you don’t stay on top of it every day, it gets dirty again.

2.Find what works for you. There is no ‘silver bullet’ – experiment with different strategies and double down on the ones that work.   

3.Find the thing that puts you into a ‘flow state’ – for me its training, running and walking.  

4.Gratitude journal. I used a gratitude journal for a few months but focusing on 3 things your grateful for (even if it's something small like having enough food for breakfast) can prime your day to see all the amazing things that you do have.  

5.Affirmations on the future. This is a catch 22, too much focus on the future and your anxiety can get worse but with just enough looking into the future (being in the clouds as I like to call it), can make you feel so much better about the things you have to look forward too.

6.Live in day tight compartments and just ask yourself, did I get today right? This is the key to long-term success in everything, fitness, mindset, business, relationships, you name it.. step by step we get ahead.  

1.Focus on the process: “if u can't be happy on the journey, how can you be happy at the

destination” - Buddha

2.Compare yourself against where you were and not by who’s in front of you. Your chapter 1 is going to look very different from someone else’s chapter 20.  

3.Realise there are only really three types of people in your life – haters/naysayers, the ones that don't

care what you do and your #1 fans – choose who you spend the majority of your time with very wisely!  

4.Happiness comes from subtraction, not addition. I'd rather have 4 quarters than 100 pennies, focus on quality over quantity every time.  

5.Ask yourself, who is it that really matters? Find the 5 people in your life whose opinion matters, everyone’s else’s opinion is just noise.  

This episode is a little different to normal.

A Leaving Cert student came to me with questions for his Entrepreneur LCVP project and I thought they would make for a valuable podcast episode for anyone out there who runs a business, is self-employed or would like to make money in fitness.

I hope it helps and be sure to hit me up on Instagram DM and snapchat to let me know what you thought.   

This goes pretty in depth on how I went from social welfare, living with my mum and dad and how it took me three different attempts to get my fitness business off the ground.

I’ve been so fortunate to have gone from flat broke on welfare to #1 Best Selling Author with hundreds of people come through my programs every month in less than 4 years.

If nothing else, I hope this episode serves as inspiration if you are struggling in any area of your life and that you only truly fail when you stop trying.   

Chase is a Virginia native and army veteran with a degree in physical education and exercise science.

After learning how to walk again after being medically discharged from the military,

he has since gone on to become an incredibly successful personal trainer and entrepreneur.

He is the host of the brilliant podcast Ever Forward Radio and helps run the Ever Forward clothing brand with his brother Max.  

1.Can you tell everyone listening a little bit more about yourself?

2.What got you into fitness?

3.What are your morning rituals like? What do the first 60 minutes of your day look like?

4.What advice would you give your 20-year-old self and place where you were at that time in your life, what were doing

5.What is the biggest fitness, nutrition or mindset myths that you see?

Rapid fire:  

• When do you think of the word successful, who's the first person that comes to mind and why?  

• What purchase or £100 or less has most positively affected your life in the last 6 months?

• Do u have a quote you Live your by or think of often?

• What book do you think everybody on the planet should read?

• What is the worst advice you see or hear being dispensed in your world (fitness,

nutrition etc)

• What have u changed your mind about in the last few years

• How has a failure, or apparent failure, set you up for later success? Or do you have a favourite failure of yours?  

Chase’s Platforms:  

https://www.instagram.com/chewningtheelder/?hl=en

https://www.youtube.com/channel/UCBKF92Pz9PXs70s_AN3-YrA

https://itunes.apple.com/us/podcast/ever-forward-radio/id1195967486?mt=2

https://www.everforwardapparel.com

1. I watch all of your workouts and u never really do abs, how do you maintain a six pack all year?
2. How do your programs work, is it videos information etc. I always thought I'd need someone that did physical personal training?  
3. Are BCAA's worth the money?
4. You said you couldn't live without a good probiotic, what one do you use?

5. How can I give up the drink until Xmas?  

Ross is decorated expert in the fitness industry.

For over 10 years he's been involved in every area of sport, fitness and nutrition imaginable. He started as an international athlete playing water polo for Great Britain but later moved into the academics of sport and graduated from the world-renowned Loughborough University school of sport and expertise science. Ross is the co-founder of the sports Nutrition company the protein works and writes for a range of publications including men's health and men's fitness. On top of some other crazy fitness challenges that we'll talk about later in the podcast, Ross famous did the worlds strongest marathon where he ran 26.2 miles pulling a 1,400kg MINI countryman to raise money for charity and his long-awaited book the worlds fitness book (which I've already pre-ordered) is out next year!!!

Q&A:

1. What does your morning routine look like?

2. What is the best way to build my core?

3. How can I lean bulk without gaining excess fat?

4. What are your biggest frustrations in managing your business?

5. I'm 24 and really into a girl in school who just turned 18, should I pursue it or is it morally wrong with the age gap?