The Brian Keane Podcast

FROM THE VAULT: Training Deep Dive – Gym and Home Workouts, Bodyweight vs. Weights, HIIT or LISS Cardio and How to Design your Own Program! 0

May 19, 2023

This episode first aired 21 December 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

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 to 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.

Episode Outline

∙ Getting clear on the goal and different training styles that complement them

∙Training for body composition–what I do in BKF online program: hypertrophy, Circuits,

HIIT or finishers

∙ Push, pull, legs vs full body vs upper lower training splits. The pros and cons of each

∙ NEAT and why you don’t need exercise to lose weight

∙ HIIT or LISS cardio pros and cons

∙ The benefits of a gym and getting over gym anxiety (what to do, what I advise and what

I do in programs)

∙ Experimenting with various training styles to see what you enjoy the most

∙ How to design your own training programs–exercise choice, reps, sets, rest, tempo

∙ Following an influencer program vs creating your own vs working with a coach

Key Points

∙When it comes to your training, very similar to nutrition, you can’t hit a target you can’t

see; so get clear on the goal from the front-end, and then you can apply the different

training styles on the back-end. In a way, making sure you hit a particular fitness goal

requires you to work backwards to make the process easier to swallow. You’re essentially

building a structure from the ground-up, the foundation of that structure being your

end-goal. The amount and type of cardio, weight training, and other routines you need

to incorporate depend upon having the correct foundation and knowing how to build

upon it.

∙There is no “best” training or nutrition program out there. The right workout and diet

plan for you depend entirely on your preferences, lifestyle, and specific goals. It begins

with getting clear on the nutritional plan that is sustainable for you. From there, you

create a training regimen around it that accomplishes the fitness goal you’re after while

being conducive to the type of exercises that your body responds best to, your schedule,

and other lifestyle considerations.

∙Perhaps just as important as finding the right style of training that works for you, is

sticking with training that you enjoy. Sometimes it comes at the expense of certain goals.

For example, Brian loves weight training even if it’s counterproductive to performing at

his best as an endurance athlete. But he enjoys it, so he’s willing to sacrifice his goal of being the best runner.

There is no right or wrong choice.

The only question is:

Which goal do you want bad enough?

Download this Episode

#433: Shona Vertue on Why Your Body Is A Temple, Not A Gym, The Importance Of Checking In With Yourself and How You Need To Use Fitness To Enhance Your Experience Of Life, Not Dominate It! 0

May 15, 2023

Shona is a personal trainer and yoga teacher with over 420k followers on Instagram and one of the most popular yoga channels in the UK on YouTube.

Shona's method, developed during her decade of teaching, combines weighted resistance training and cardio with her life-long passions - yoga and meditation – placing just as much importance on rest and recovery as hours in the gym in the pursuit of fitness.

We got through so much in this episode and it's definitely one I will be going back over; so I hope you enjoy it as much as I enjoyed recording it.

Here are some of the things we talked about in today’s show:

What got her into health and fitness whilst growing up in Australia
How she moved from a 1:1 training into social media and the UK culture and weather shock
Why your body is a temple, not a gym and the importance of using fitness to enhance your experience of life, not dominate it.
How over-identifying with your body can lead you down a path of unhappiness that will catch up with you when you’re injured, aged, or ill.
The reason fitness should never come at the cost of health.
How fitness is a celebration of what your body can do and an opportunity to push it into adaptation, another amazing feature of this human life. It’s not about repenting for perceived dietary or lifestyle sins.
Using science to guide but not override what you’re feeling.
Let the magic ten guide your next steps.
And much more..

(LINKS)

https://shonavertue.com

(YOUTUBE)

Shona Vertue - YouTube

(TWITTER)

Shona Vertue (@ShonaVertue) / Twitter

(INSTAGRAM)

Shona Vertue (@shona_vertue) | Instagram

(FACEBOOK)

Shona Vertue | Facebook

(BOOK)

The Vertue Method: A stronger, fitter, healthier you – in 28 days: Vertue, Shona: 9781473653344: Amazon.com: Books

Download this Episode

FROM THE VAULT: Mabel Katz on Self-Sabotage, Dealing with Negative Thoughts and Getting Back To Zero Frequency! 0

May 12, 2023

This episode first aired 30 November 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

In this episode, Brian speaks with Mabel Katz, a speaker, author, and seminar leader who is internationally acclaimed and recognized as the main authority on Ho’oponopono, an ancient

Hawaiian art to obtain greater clarity in order to better achieve objectives to live and work effectively.

Mabel is the world’s number one Hispanic speaker, with over 200,000 subscribers on YouTube, more than 783,000 followers on Facebook, and more than 122,000 followers on Instagram.

Her ability to radically change people’s lives through her system of getting them back to Zero Frequency has garnered this global adulation.

Zero Frequency is the state of erasing all of the self-sabotaging beliefs, memories, negative thoughts, worries and dissonant emotions that interfere with living from the state of complete presence, total inspiration and peace.

Mabel has brought her formula to the world in her new book Zero Frequency®, The Easiest Way

to Peace, Happiness and Abundance which we dive into during today’s podcast.

Listen is as Mabel discusses how to overcome fear and do it anyway, the link between

expectations and unhappiness, why accepting yourself is the key to disconnecting with the

opinions of others, why you need to forgive others if you want to find true peace, why thinking

is an addiction and the power of being present, and getting yourself back to the baseline of zero

frequency.

Episode outline

∙ Mabel’s background and what brought her down her current path

∙What is “zero frequency”?

∙Why we all have that voice in our heads that tells us we’re not good enough

∙ Fighting past fear to do it anyway

∙ Bringing our subconscious programming to the forefront

∙ Letting go of expectations

∙ Changing the trajectory of your life today by accepting yourself and listening to your

heart

∙ The most common way people self-sabotage

∙ Why we struggle to forgive

∙ Freeing ourselves from the comparison trap

∙ Practicing abundance

Key points

∙The idea behind zero frequency is to avoid reacting to whatever challenges life throws at

you. You will always have problems. That is what life is all about. We are here to learn

and become better people. The problem is not the problem itself, but your reaction to

the problem. As human beings, it is okay to be bothered, but by going right back to the

baseline of zero frequency right away, we can nip negativity in the bud. With zero

frequency, we can examine any event objectively through a neutral lens that allows us to

shed any semblance of victim mentality and proceed in a proactive manner.

∙Zero frequency is about living a more conscious life and understanding what is in the

moment, right now. Whenever you experience fear, realize that these emotions are

being triggered by past events that may or may not have anything to do with what is

happening right now. However you decide to act, the very first thing to do is to not allow

your subconscious to dictate your next step for you, and take back control.

∙The only place you can find true freedom, happiness, and peace is within yourself. Do

not depend on anything or anybody else to be happy. By being at peace with yourself,

you become a magnet for those opportunities that are perfect for you. We have the

power within ourselves to manifest whatever is truly important to us, so we do ourselves

a disservice to look for that power in other things or other people. Make the decision

today to accept yourself, no matter your perception of your present circumstances. Your

life will instantly transform for the better.

Download this Episode

#432: Performance Nutritionist Evan Regan on Pre and Post Workout Nutrition, A Food First But Not Food Only Approach and How To Include Alcohol So You Don’t Ruin Your Progress! 0

May 8, 2023

Evan Regan is a highly accomplished registered nutritionist and personal trainer with extensive experience working with high-performance athletes across multiple sporting disciplines, including rugby, Gaelic football, mixed martial arts (UFC), boxing, basketball (NBA), Australian football (AFL), American football (NFL), and soccer.

As the Lead Academy Performance Nutritionist at Munster Rugby and Lead Performance Nutritionist & Dietician for Mayo GAA & Mayo LGFA, Evan has developed a reputation as a top-tier nutrition expert in the world of sports performance.

With his wealth of knowledge and experience, Evan offers a range of specialized nutrition packages that cater to the unique needs of athletes at all levels of competition.

He also shares his expertise through his bestselling eBook, which offers practical guidance on topics such as optimal macronutrient intake, pre-and post-workout nutrition, and hydration strategies for athletes.

Here are some of the things we talked about in today’s podcast.

Optimizing pre and post-workout nutrition
The role supplements play
A food first vs a food first but not food only approach
The red, yellow, and green carb cycling method
The diet danger zone after 8 pm
Sleep and underrated performance tools
Alcohol and the athlete (gym or sport)

(LINKS)

Evan Regan Nutrition (@evanregan_nutrition) | Instagram

Evan Regan Nutrition | Facebook

Nutritionist | Evan Regan Nutrition | Ireland

Ebook Link

EBook Link 2

Nutrition Packages link

Download this Episode

FROM THE VAULT: Nutritionist Isa Robinson on Food Addiction, Managing Disordered Eating and The Problem with Diet Culture! 0

May 5, 2023

This episode first aired on 09 November 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

In this episode, Brian speaks with Isabella Robinson, a Registered Associate Nutritionist (ANutr), certified Intuitive eating counsellor and qualified Nutritional Therapist (BANT, CNHC) with a special interest in disordered eating, food anxieties, body image and nutrition for mental health.

Listen as Isabella dives deep into managing disordered eating, the problem with diet culture, and handling food addiction.

Episode Outline

∙ Isabella’s journey as a nutritionist

∙ A common misconception about sugar

∙ Where misconceptions come from

∙ Eliminating “diet mentality”

∙ Helping a client who claims to have a certain food “addiction” (i.e. chocolate)

∙ Isabella’s thoughts on intuitive eating and common myths around it

∙ Confusing hunger with other emotions or physical sensations

∙ Factors that lead to eating disorders

∙ What Isabella is most excited about right now

∙Beware of headlines. The food industry profits off of misinformation and misconceptions

that many people today have around nutrition. It helps greatly to double-check certainly

modern beliefs about food: Are all calories created equal? Is a potato just

sugar? If you have specific health or fitness goals, it’s best to consult with a nutritionist.

∙Beware of diet mentality. A lot of people may not be on a labelled diet, but they do

adopt the mindset of a dieter. It’s important to be aware of the psychology behind

certain beliefs or punishments that rule your interactions with food. For instance, having

“a little extra” because you ate a slice of cake and “ruined” the day is one of the biggest

sabotagers in one’s path to living a consistently healthier lifestyle. Having “addictions” to

certain foods like chocolate warrant a closer look as well: Perhaps you’re just placing

chocolate on a pedestal because you’ve put it on the “forbidden list”? The common

thread between all of these thoughts is a tendency to blame ourselves as helpless when

it comes to eating healthier, which does nothing more than lead us down a vicious cycle

of making the wrong choices and subsequently punishing ourselves for them.

∙The key to intuitive eating is aiming toward authentic well-being. This holistic approach

to food requires you to take what your body is communicating to you in real-time and

blend that with objective, scientific principles on nutrition, instead of simply looking for

a one-size-fits-all diet.

Download this Episode

#431: WWE Hall of Famer Diamond Dallas Page on DDP Yoga, Finding Motivation and Why Self Discipline Is The Truest Form Of Self Love! (PART 2) 0

May 1, 2023

This is part two of a two-part episode.

DDP is a WWE Hall of Famer, 3X World Champion, Founder & CEO of DDPY, Actor, Author and Inspirational Speaker!

The DDP story IS the heart of DDPY, a fitness program born out of necessity and reality. After years of wrestling injuries, including a broken back, DDP developed a real-life workout that completely gave him his life back. His thinking was that if it could work for him, why not share it with others who want to own their lives again too?

Dallas has had some of the most inspirational transformations I have ever seen and is not just changing lives with his programs, he is also doing it with his online presence, his book Positively Unstoppable – The Art of Owning It and combinations of docu-series and films.

In today’s show, we go into:

Blood flow restriction training
The difference between yoga and DDP yoga
How and why you need to build self-discipline
Arthur Boorman's incredible transformation story
And more.

(Links)

(FACEBOOK)

DDP YOGA | Facebook

(INSTAGRAM)

Diamond Dallas Page (DDP) (@diamonddallaspage) | Instagram

(WEBSITE)

About – DDP Yoga

(TWITTER)

DDPY (@DDPYoga) / Twitter

(STORE)

Store – DDP Yoga

(YOUTUBE)

DDP YOGA - YouTube

RELENTLESS - Full Documentary - YouTube

Download this Episode

FROM THE VAULT: Jordan Syatt on Binge Eating, Improving Your Relationship with Food and The Myth of Starvation Mode! 0

Apr 28, 2023

This episode first aired 21 September 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

In this episode, Brian speaks with training and nutritional consultant Jordan Syatt. He has his

own podcast titled “The Jordan Syatt Mini-Podcast”, where he discusses all things nutrition,

training, and mindset. Other fun facts about Jordan: He’s a 5x World Record Powerlifter; he is a

Precision Nutrition and Westside Barbell Certified coach; he has a Bachelor of Science in Health

& Behavior Science with a focus in Strength & Conditioning; and he happens to be the personal

trainer, strength, and nutrition coach to entrepreneur and marketing guru Gary Vaynerchuk.

Listen in as Jordan unloads a treasure trove of topics, such as nutrition-related myths around

meal timing, food choice, and diets; as well as Jordan’s own history involving binge eating

disorder and how he turned his life around with a mission to help others overcome their own

destructive eating habits.Here are some of the things we talked about in today’s podcast.

∙ Why you shouldn’t label foods as “good” or “bad”

∙ The biggest nutrition myth

∙The truth about “starvation mode”

∙ Jordan’s general advice for those with binge eating disorder

∙ What to do if you struggle with thinking about food all the time

∙ Misconceptions around protein requirements and training progression

∙ What to do if you struggle with motivation to work out

∙The worst advice Jordan has ever received and how he overcame his binge eating

disorder

∙ What Jordan is most excited about today

Download this Episode

#430: WWE Hall of Famer Diamond Dallas Page (DDP) on Becoming Positively Unstoppable, The Art of Owning It and Finding The Inspiration To Change Your Life! (Part 1) 0

Apr 24, 2023

DDP is a WWE Hall of Famer, 3X World Champion, Founder&CEO of DDPY, Actor, Author and Inspirational Speaker!

The DDP story IS the heart of DDPY, a fitness program born out of necessity and reality. After years of wrestling injuries, including a broken back, DDP developed a real life workout that completely gave him his life back. His thinking was that if it could work for him, why not share it with others who want to own their lives again too?

Dallas has had some of the most inspirational transformations I have ever seen and is not just changing lives with his programs, he is also doing it with his online presence, his book Positively Unstoppable – The Art of Owning It and combinations of docuseries and films.

This is a two part episode. In today’s show we go into:

· How he got into professional wrestling

· The importance of mindset with any success in life

· Resurrection and relentless – the film and docuseries

· How he broke his back professional wrestling and had to create a fitness program because doctors told him he would never wrestle again

· And more

(Links)

(FACEBOOK)

DDP YOGA | Facebook

(INSTAGRAM)

Diamond Dallas Page (DDP) (@diamonddallaspage) | Instagram

(WEBSITE)

About – DDP Yoga

(TWITTER)

DDPY (@DDPYoga) / Twitter

(STORE)

Store – DDP Yoga

(YOUTUBE)

DDP YOGA - YouTube

RELENTLESS - Full Documentary - YouTube

Download this Episode

#429: Dietitian Lauren Hubert on Losing Weight (and Never Gaining It Back Again), Finding A Diet That You Love and Why Low Calorie Isn’t Always The Best Option! 0

Apr 17, 2023

Lauren Hubert is a former fad dieter turned registered dietitian.

Lauren got her bachelor of Science in dietetics from Florida State master of science in clinical nutrition from Boston University and has more than five years of weight loss coaching with over 1,000 women.

Her goal is to help women lose weight and never gain it back again whilst loving their diet (and the way that they look)

She is also the host of the podcast Hot, Healthy, Never Hungry which is available everywhere podcasts are found.

Here are some of the things we talked about in today’s show:

How her weight gain inevitably led to fad diets which led to her becoming a dietitian
What to do if you are pretty fit but body fat is still high
Weight loss plateau tips or how to get past a “stuck” point
Choosing the best bread or carbs for weight loss and understanding the nutritional tradeoffs
The context of why calories are not all created equal
Why low calorie isn’t always the best option
The difference between healthy eating and “healthy eating for fat loss”
And much more.

Links:

(Online Programs)

Weight Loss Programs | The Sorority Nutritionist, RD

90-Day Fit Babe Body | The Sorority Nutritionist, RD

(Podcast)

The Sorority Nutritionist Podcast | Weight Loss Dietitian & Coach

(INSTAGRAM)

Lauren Hubert MS, RD | Dietitian (@sorority.nutritionist) | Instagram

(YOUTUBE)

Lauren Hubert MS, RD - YouTube

(LINKTREE)

Lauren Hubert MS, RD | Linktree

(SPOTIFY)

Hot, Healthy, Never Hungry | Podcast on Spotify

(APPLE)

Hot, Healthy, Never Hungry on Apple Podcasts

(GOOGLE PODCAST)

Google Podcasts - the sorority nutritionist

(TWITTER)

Lauren Hubert MS, RD (@sororityNTRN) / Twitter

(FACEBOOK)

Lauren Hubert | Facebook

(WEBSITE)

The Sorority Nutritionist | Weight Loss Dietitian & Coach

Download this Episode

FROM THE VAULT: Gabby Bernstein on Why The Universe Has Your Back and Becoming a Super Attractor! 0

Apr 14, 2023

This episode first aired on 07 September 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

Gabby Bernstein the #1 New York Times bestselling author of The Universe Has Your Back and

has written six additional bestsellers.

She was featured on Oprah’s SuperSoul Sunday as a “next-generation thought leader,” and The

Oprah Winfrey Network chose Gabby to be part of the “SuperSoul 100,” a dynamic group of 100

trailblazers whose vision and life’s work are bringing a higher level of consciousness to the

world.

The New York Times identified her as “a new role model.”

YouTube named Gabby one of 16 YouTube Next Video Bloggers, she was named one of

Mashable’s 11 Must-Follow Twitter Accounts for Inspiration, and she’s featured on the Forbes

List of 20 Best-Branded Women.

She appears regularly as an expert on The Dr. Oz Show and co-hosted the Guinness World

Record the largest guided meditation with Deepak Chopra.

Gabby just released her seventh -book, Super Attractor which I highly recommend checking out.

As someone who’s been following Gabby’s work for a long time, this episode was a particular

pleasure for me. I hope you enjoy it as much as I enjoyed recording it.

The questions from today’s podcast:

1. I’ve just slightly touched on some of your accolades and your incredible books, but

Gabby, tell us a little bit about your backstory and what led you on your current path.

2. I know your mission is to help people crack open to a spiritual relationship so that they

can live in alignment with their true purpose. Talk to me a little about your mission.

3. In your new book Super Attractor, your call to action is asking people if they are ready to

take their spiritual practice to the next level and manifest love and joy as they’ve never

experienced before? Talk about how people can make a shift from occasional practising

to living a spiritual life every day.

4. One of the sections of the book that I connected with most was how to release the

past and live without fear of the future, can you talk about how people can adopt this in

their own lives?

5. I loved your recent blog post on How vulnerability gives you power, can you talk about

vulnerability and people's relationship to it? 27:35

6. You had a great post on Instagram about How to make spirituality a habit and just to

recap, it was based on five steps.

7. What are you most excited about right now?

#428: Q+A - Reducing Fat On Your Legs, Stomach Issues On Runs, Balancing Weights and Cardio For Fat Loss, Staying Injury Free When Training Hard and How Do I Build A Big Round Ass? 0

Apr 10, 2023

Solo Q+A with Brian.

1. I’m struggling to slim down or get the fat off my legs. I run and added kettlebells but they only made them bigger. 00:33

2. What should I do if I get stomach issues when running? 10:17

3. How do I balance weights and cardio with a. fat loss goal, how many per week, rest days etc? 18:00

4. What made you go back to playing football this year? 25:04

5. How do I train hard but also prevent injury? 27:36

6. Do you find you’re becoming obsessed with whoop tracking or is it still a healthy relationship? 35:38

7. Advice to build a big round ass? 41:47

Whoop code: https://join.whoop.com/en-eu/BKF

Quick link to all my books, programs and courses:

https://briankeanefitness.com/quick-links/

Download this Episode

FROM THE VAULT: Daniel Davey on Owning Your Nutrition, The Importance of Dietary Goals and Exploring Behaviour Around Food! 0

Apr 7, 2023

This episode first aired 31 August 2020

14 Days Of Fat Loss Free Guide

https://briankeanefitness.com/quick-links/

Daniel Davey is a performance nutritionist and author of the No1 best seller “Eat Up and Raise

Your Game’

He received his BSc in Science from University College Dublin and holds an MSc in Nutrition,

Physical Activity & Public Health from the University of Bristol.

His best-selling book and Instagram page is all based around simple recipes and meal plans

This podcast was a long time coming and today we go deep on all things food psychology,

dietary choices and taking back ownership of your nutrition.

Some of the things we talked about:

· The importance of taking full ownership of your nutrition to hit any goal you set for yourself.

· The nutritional psychology of knowledge, skill and motivation and how it impacts our

behavior.

· The importance of having personal engagement or ‘skin in the game’ with your food plan.

· How to find or create motivation by figuring out your ultimate goal is when it comes to your

diet.

· The importance of health seeking behavior when it comes to body composition.

· Mental health and owning who you are, your background and personal self-discovery.

· And much more.

Download this Episode

#427: Dr. Taryn Marie On The 5 Practices of Highly Resilient People, Why Vulnerability Is The Cornerstone Of Resilience and When You Should Quit Something vs When You Need To Persevere! 0

Apr 3, 2023

Taryn Marie Stejskal Ph.D. is an international expert on resilience, mental health and wellness.

She is the Founder and Chief Resilience Officer (CRO) of the Resilience Leadership Institute. Prior to founding RLI, she served as the Head of Executive Leadership Development & Talent Strategy at Nike and Head of Global Leadership Development at Cigna.

She is considered the #1 international expert on resilience, mental health, and wellbeing in leadership and life and her work has been featured by Forbes, TEDx and NBC amongst others.

She is the author of the new book The 5 Practices of Highly Resilient People – why some flourish when others fold which is available for pre-order now and will be available everywhere books are found from April 18^th..

Here are some of the things we discussed in today’s podcast:

The 5 practices of highly resilient people
How resilience breaks us out of our vulnerability cage
Productive perseverance -knowing when to maintain the mission and when to pivot to a new direction In the phase of diminishing returns
How vulnerability instead of being the opposite of resilience is the cornerstone of resilience
Why telling your story about what you overcome becomes part of someone else’s survival guide
And much more.

Her links:

FACEBOOK

Dr. Taryn Marie Stejskal | Facebook

WEBSITE

Home - Dr. Taryn Marie - Resilience Leadership Institute (resilience-leadership.com)

INSTAGRAM

DR. TARYN MARIE STEJSKAL (@drtarynmarie) • Instagram photos and videos

TWITTER

Dr. Taryn Marie Stejskal (@drtarynmarie) / Twitter

APPLE PODCAST

Flourish or Fold: Stories of Resilience on Apple Podcasts

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