Brian Keane is a multiple best-selling author and is one of the most well-known faces of the Irish health and fitness industry In this in-depth episode, he talks with Angela about how you can get both fit and lean and stay healthy and explains why it involves really understanding nutrition and the role training can play. With an incredibly strong mindset, Brian has achieved many global fitness challenges and shares great content on how to build confidence by consistently keeping your promises to yourself, listen in and hear more KEY TAKEAWAYS Challenges and events made me stronger mentally every time and growth comes from challenging yourself You keep the end in mind and then break the journey down into smaller goals Most things are the most difficult at the beginning. You need to focus on what you can do today that will help you tomorrow Recovery is easy to neglect because it’s easier to keep pushing I’m very productive in the time I allocate for business and everything is systemised, the entire business can run effectively without me Get clear on the things you should be saying yes to and better at saying no Looking good, staying healthy and weight loss don’t necessarily go hand in hand Fat loss is as simple as understanding that if you are in a calorific deficit, consuming fewer calories than you need, you are going to tap into stored fat and burn it as fuel. When you resistance train you boost your metabolic rate and burn more calories Resistance training is one of the most under-utilised ways to lose body fat Calories are really important to understand but there are a number of other factors that impact on weight loss If you are working to a calorie deficit and not losing weight look to see what maybe the underlying issue You build confidence by consistently keeping promises to yourself but often the mistake made is to make the promise too big It’s the small consistent things we do over time that build confidence Learn to look at failure as feedback and make the changes needed to succeed There is a time for tough love and a time to be compassionate with yourself BEST MOMENTS ‘There is a magic to be about early in the morning’ ‘Get better at saying no to things and your life will become considerably easier from that point on’ ‘I was lean and muscular but I definitely wasn’t healthy’ VALUABLE RESOURCES High Performance Health podcast series Transform your sleep DNA optimization High Performance website Brian Keane Fitness ABOUT THE HOST Angela Foster Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance. After recovering from a serious illness in 2014, Angela left the world of Corporate Law with a single mission in mind: To inspire and educate others to live an energetic, healthful and limitless life. Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance. CONTACT DETAILS Instagram Facebook LinkedIn High Performance Health FB Group See omnystudio.com/listener for privacy information.