The Lean Body Podcast

Its been a wild four years writing this one.. Chapter 1 has some backstory to my early GAA days and the importance of not getting in your own head after a bad performance.  I hope it helps as much as my previous books.  Check it out on Amazon HERE

Shared from The Brian Keane Podcast  In this episode, we run through some of the popular questions recently sent in by GAA players who follow my Instagram. My Pre Season GAA Lean Body Program starts this Monday, January 20th, the link for that program is below. https://briankeanefitness.com/lean-body-program Enjoy. 1)   How to ensure full recovery between session? 2)   Best meal to eat after a hard gym or pitch session? 3)   Any tips for knee pain? 4)   The best plyometrics for my preseason plan? 5)   I'll be 34 this season, the body isn't like it used to be, any tips?     Chapters   00:00 Introduction to GAA and Preseason Training 05:00 Optimizing Recovery Between Sessions 10:03 Post-Workout Nutrition Essentials 13:10 Addressing Knee Pain in Athletes 16:58 Plyometrics for Pre-Season Training 20:50 Training Tips for Older Athletes

GAA Lean Body Pre Season Program €247 €197 (enter 'JAN' discount code at checkout) To get started, fill out the questionnaire below and I'll get you set up with your program and plan before the coaching starts Monday..   https://briankeanefitness.com/product/lean-body-program-buy/

I'll keep it short and sweet today. My GAA Lean Body Off Season Program starts this Monday, 11th November 2024.  Link to sign up. https://briankeanefitness.com/lean-body-program

https://briankeanefitness.com/ten-exercises-gaa Hopefully it helps. 

GAA Lean Body Program starting soon.. https://briankeanefitness.com/lean-body-program

Kate McDaid, Founder of NutriKate is a health and Performance Nutritionist Kate studied Food Science at the University of College Dublin before following her ambition and moving to the UK to complete an MSc in Sports and Exercise Nutrition at Loughborough University. She landed a position in a nutrition consultancy over there quickly progressing to Senior Health and Performance Nutritionist where she started to build an extensive portfolio working with professional sports teams, elite sporting scholars, corporate clients, charity organisations, weight-loss and health seeking individuals. She took this experience back to Ireland with her in 2017 and founded NutriKate, a high-performance nutrition consultancy. Kate's love for nutrition stemmed from her competitive sporting background. She has captained the Irish basketball team and more recently played football for Dublin GAA. In today's podcast, we go through the 4 R's of recovery. A must listen for every GAA player looking to bring their game to the next level!   (Website) Homepage - NutriKate (Instagram) Kate McDaid | Nutritionist

Season 4 Solo Q+A 1.     Is it normal to be hungrier than usual at the end of a heavy training week? 2.     I feel too heavy for GAA at the minute. On creatine and want to stop to lose a few kg, thoughts? 3.     Thoughts on yoga for GAA flexibility? 4.     Struggling with running fitness and its impacted my performance, what can I do?   Details for my GAA Lean Body Program: https://briankeanefitness.com/lean-body-program

Laura Kealy, founder of Bridge Nutrition is a registered health and performance nutritionist aiming to improve people's knowledge, understanding, and, appreciation of food – one meal at a time! She is also the author of the book Eat To Win: Nutrition for Peak Performance in Female Team Sport Athletes This is a great episode and a must listen for any female GAA player. Here are some of the things we talked about in today's episode. ·      Eating around your menstrual cycle ·      Increasing calories during your late luteal phase ·      Nutrition for performance vs health vs composition ·      Caffeine before games ·      Carb loads, hydration and sleep ·      And much more.   (Website) Bridge Nutrition – Welcome (Instagram) Bridge Nutrition (@bridgenutrition) • Instagram photos and videos (Facebook) Facebook (Twitter)  Bridge Nutrition (@BridgeNutritio1) / X (twitter.com) (Youtube) Bridge Nutrition - YouTube (Books – store page) Buy Eat To Win Book at Easons

Solo episode with Brian going through everything you need to know about Carb Loading. *on minute 3:50 – I meant to say 200g of rice, not 100g of rice for the example. How many carbs do I need to carb load? When should I start my carb load?   Simple sugars or complex carbs? Is fruit good for carb loading the day before a game or will the sugar cause energy spikes? Healthiest type of bread to carb load with? Will eating too many carbs stop me getting a six pack or increase fat?   GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/  

Gavin is a former Meath footballer who specializes in helping players become the fittest and most explosive athlete they can be! We had to go old school with this episode because Gavin in Australia; so we had to use Skype to record. Here are some of the things we talked about in today's show: ·      Dynamic trunk control movements ·      Ballistic and contrast training ·      The force velocity curve and Olympic lifts ·      His nutrition and how he eats ·      And more..  (Instagram) Gavin McCoy (@gmaxperform) • Instagram photos and videos (Facebook) Facebook (Tiktok) Gavin McCoy (@gmaxperform) | TikTok Brian's website and GAA Lean Body Program https://briankeanefitness.com

Gary O'Daly, affectionately known as Gaz Gaelic Guide in the social media sphere, is a distinguished coach in the Gaelic Athletic Association (GAA). His coaching philosophy is centered around empowering players to achieve their maximum potential on the field. His approach to training is holistic, with a focus on enhancing performance, building strength, and optimizing body composition. O'Daly's commitment to the development of GAA players is evident in the wealth of resources he provides. These include personalized training regimens and nutritional guidance tailored to the specific needs of each athlete. His digital footprint spans across various social media platforms, including Instagram, Facebook, and YouTube, where he regularly shares insightful coaching tips, instructional training videos, and engaging interviews.   (Tiktok) Gaz Gaelic Guide (@gazgaelicguide) | TikTok (Website) Gaz Gaelic Guide (mykajabi.com) (Instagram) Gary O'Daly | GAA Coach (@gaz_gaelic_guide) • Instagram photos and videos (Twitter)  Gary O'Daly (@gazgaelicguide) / X (twitter.com) (Youtube) Gary O Daly - YouTube (Latest Instagram post) Gary O'Daly | GAA Coach (@gaz_gaelic_guide) • Instagram photos and videos  

This episode is a video first podcast on YouTube. If you want to watch it with all the displays and graphics - click here  Darragh is an inter country footballer with Fermanagh and online coach who specialises in helping GAA athletes transform their performance eon the by – by getting lean, fast and explosive!  His innovative approach to fitness coaching has garnered significant attention, with his Facebook Reels receiving thousands of views and likes. This engagement reflects the effectiveness of his methods and the trust he has built among his audience. (Website) McGurnFitness – Avail of Elite Performance Coaching (Facebook) https://www.facebook.com/mcgurnfitness (Instagram) Darragh McGurn | Online Coach (@_mcgurnfitness) • Instagram photos and videos (Youtube) Darragh McGurn - YouTube Brian's website and GAA Lean Body Program https://briankeanefitness.com

This episode is a video first podcast on YouTube. If you want to watch it with all the displays and graphics - click here  Shane Rice is a GAA S+Coach. His journey started in Toronto, Canada before taking his knowledge to online coaching as well as team coaching. a highly regarded coach in the realm of Gaelic football and hurling, operating out of Dublin, Ireland. His profound commitment to the development of athletes is exemplified through his establishment of the Gaelic Athletic Academy. This innovative online platform caters to athletes across the spectrum of skill levels, offering bespoke training programs tailored to individual needs. Rice's expertise is not confined to physical training alone. He provides comprehensive support to athletes, including video analysis for performance improvement and nutrition advice for optimal health and fitness. His holistic approach to coaching is a testament to his dedication to the sport and the athletes he mentors.  (Website) https://www.gaelicathleticacademy.com (Shane Rice TV YouTube) https://www.youtube.com/channel/UCZd_r9C5FLK8yHsiQhjwOyA (Instagram) Shane Rice - GAA Coach (@coachshanerice) https://www.instagram.com/coachshanerice/ Brian's website and GAA Lean Body Program https://briankeanefitness.com  

A mixed bag today, going through some things to look forward to or sign up with over the coming months.  Season 4 of The GAA Lean Body Podcast starts end of March 2024. The GAA Lean Body Program starts this Monday March 4th 2024 - click here for more details. Kilimanjaro Trip details - click here 

This week was the last episode of the podcast for this season.  + The GAA Lean Body Off Season Program starts this Monday October 9th, check the link below for more details.  https://briankeanefitness.com/lean-body-program/

The off-season is a critical time for GAA players to recharge, recover, and build the foundation for a successful upcoming season. With three months ahead of pre-season in January or February, players have an invaluable opportunity to improve their physical and mental abilities.  In this podcast, we will explore the best ways for GAA players to make the most of their off-season, ensuring they enter pre-season with improved fitness, enhanced skills, and a competitive edge. GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Being a successful GAA  player requires more than just skill and practice on the field. To truly excel, athletes must prioritize their nutrition and supplement routine, strategically selecting products that support strength, size, speed, and recovery. In this podcast, we will discuss the importance of nutrition while highlighting key supplements that can enhance an athlete's performance and recovery, enabling you to reach your full potential. Sign Up To My GAA Lean Body Program https://briankeanefitness.com/lean-body-program/

Optimising Gym Days and Goal-Oriented Workout Systems:  Building Muscle Mass: Losing Fat: Enhancing Endurance and Stamina: Working Parameters for GAA Players:  Sign Up To My GAA Lean Body Program https://briankeanefitness.com/lean-body-program/

Aidan is a Musculoskeletal physiotherapist specializing in running related injuries. He began his career following a short period playing professional football in Ireland where he sustained 3 ACL ruptures over a period of 5 years. His own injuries ignited his passion to help others. With a background in exercise physiology, he then went on to complete his undergraduate @ The University of Brighton in the UK. He is currently completing his MSc in sports and Exercise Medicine in London. In today's podcast, we talk about everything you need to know about injury prevention, strength training and over/underrated recovery tools. Enjoy. (Website) The Irish Physio | Helping you become a better runner. (Instagram) Aidan O' Flaherty (@theirishphysio) • Instagram photos and videos (Youtube) The Irish Physio TV - YouTube (LinkedIn) Aidan O' Flaherty - Senior MSK physiotherapist in SW London specialising in running related injuries - The Irish Physio | LinkedIn (Products and Services) Physiotherapy | The Irish Physio      

As a dedicated GAA player, you know that every aspect of your physical condition plays a crucial role in your performance on the pitch. One common issue that many athletes encounter is tight hip flexors. These muscles, responsible for flexing the hip joint and aiding in explosive movements, can often become tight and restrict your range of motion. Fear not, though, as there are effective steps you can take to alleviate this problem and improve your game. In this podcast, we will delve into effective stretches, glute-strengthening exercises, consistency, and additional insights to help you transform your performance. 1. Stretching for Freedom: Regular stretching is a key component in combating tight hip flexors. Here are a few stretches to incorporate into your routine: a) Kneeling Hip Flexor Stretch: Kneel on one knee while keeping your opposite foot flat on the ground. Push your hips forward, maintaining a straight back, until you feel a gentle stretch in the front hip. Hold for 30 seconds on each side. b) Pigeon Pose: Begin in a plank position, then bring one leg forward and rest the ankle on the opposite thigh. Slowly lower your hips towards the ground and feel the stretch in your hips. Hold for 30 seconds on each side. c) Cobra Stretch: Lie on your stomach and place your hands under your shoulders. Push upwards, straightening your arms while arching your back, to stretch your hip flexors. Hold for 30 seconds. 2. Strengthen Your Glutes:  While addressing tight hip flexors is important, it is equally crucial to work on strengthening your glute muscles. Weak glutes can contribute to the tightness in your hip flexors. Incorporate these gym exercises into your routine to enhance glute strength: a) Squats: With feet shoulder-width apart, descend into a squat position, keeping your back straight and weight in your heels. Engage your glutes as you return to the starting position. Aim for 3 sets of 10-12 reps. b) Hip Thrusts: Lie flat on your back with knees bent and feet hip-width apart, and rest your upper back on a bench or elevated surface. Drive your hips upwards, squeezing your glutes at the top and lowering yourself back down. Perform 3 sets of 10-12 reps. c) Lunges: Step forward with one foot, lowering your body until both knees reach a 90-degree angle. Push off the floor with your front foot, actively engaging your glutes. Repeat with the other leg. Aim for 3 sets of 10-12 reps on each leg. 3. Consistency is Key: To truly make progress and overcome tight hip flexors, consistency is vital. Incorporate stretching and glute-strengthening exercises into your regular training routine. Aim for at least three sessions per week, dedicating time to both stretching and strengthening. Over time, your efforts will pay off, and improvements in range of motion and performance will become evident. 4. Additional Tips: a) Warm-up and cool down properly before and after each training session or game to prevent further tightness or injury. b) Engaging in activities like swimming or cycling can help provide a break from the repetitive movements of GAA, aiding in overall flexibility. c) Focus on maintaining good posture throughout the day, as poor posture can contribute to tight hip flexors. Conclusion: Conquering tight hip flexors can lead to substantial improvements in your GAA performance. With a combination of consistent stretching, glute-strengthening exercises, and an overall focus on flexibility, you will unlock greater range of motion, explosiveness, and agility on the pitch. So, embrace these exercises, commit to your routine, and watch as your game reaches new heights. Remember, progress is not achieved overnight, but through dedication and persistency – let your hip flexors never hold you back again! Sign Up To My GAA Lean Body Program  https://briankeanefitness.com/lean-body-program/  

Solo episode with Strength and Conditioning Coach and Sports Nutritionist Brian Keane.  1. Nutrition: Fuelling Your Body for Success 2. Sleep: Prioritize Rest and Recovery 3. Primer Training Session: Fine-Tuning Your Skills 4. Supplements: Enhancing Performance and Recovery 5. Mindset: Cultivating Mental Resilience and Focus GAA Lean Body Program - Click Here

As the countdown to a championship game begins, it's crucial for GAA players to optimize their physical and mental preparation to perform at their peak. With just 7 days to go, this podcast will outline the best strategies to help GAA players conquer the challenges that lie ahead. GAA Lean Body Program - Click Here

For any GAA player looking to enhance performance, speed is a vital asset on the field. Incorporating plyometric exercises into your training regimen can help you achieve explosive power, increase your speed, and take your game to the next level. Additionally, when combined with proper nutrition and strength training, plyometrics can be a game-changer for building muscle, losing body fat, and achieving a leaner physique. In this podcast, we'll explore how GAA players can utilize plyometrics to improve speed while simultaneously working towards their body composition goals. GAA Lean Body Program - Click Here

For male GAA players striving to build a leaner physique while maintaining high energy levels for intense gym sessions or games, focusing on clean eating is essential. Clean eating involves opting for whole, unprocessed foods that provide optimal nutrition while minimizing unhealthy additives. In this podcast, we'll explore effective strategies and provide tips on how male GAA players can embrace clean eating, fuel their bodies, and achieve your fitness goals. GAA Lean Body Program - Click Here

New episodes coming every single week for the next two months. 

Solo Q+A with Brian  1.     For a GAA player, should I be going forward with heavy lifts with a mix of plyometrics for in seasons? 2.     Advice for moving from cutting phase for GAA after a bulk? 3.     Should I deadlift in season? 4.     What are the best testosterone boosting supplements?   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

We're back to the monthly format for the podcast. 1.     What split to do in the GAA season? Training Tuesday and Friday. 2.     What is the difference in GAA – strength and condition and hypertrophy programs? 3.     What conditioning drills can I do myself on the pitch? 4.     I'm thinking about training for a half marathon around championship, will this help my performance?   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

   A different training split, more gym and controlled settings vs pitch work in the early season  Not enough active recovery  Change in gym work focus (have the strength, need the flexibility or stamina and injury prevention)  Nutritional choice can catch up with you  FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Ronan Jones is an inter county Meath footballer. He is also the Marketing Manager at Whoop. In today's podcast, we talk about the WHOOP fitness wearable device, how it works, who it's for and everything you need to know about using it to take your GAA performance to the next level.   Get your WHOOP 4.0 device and one month FREE (link below) https://join.whoop.com/en-eu/BKF

Not having nutrition, sleep and stress management at the bottom of the period Not listening to their body Using the wrong protocols at the wrong time Missing out the marginal gains with cold, ice, rolling etc   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Part 4 of the biggest mistake series.  Not carb loading correctly Being too strict or too rigid (80:20) Not focusing on whole foods Over reliance on supplements (especially fat burners or weight gainers)   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/  

This is a new series I'm trying out for the next few weeks, be sure to let me know how you find it. Following the wrong program for your goals Machines (when and if you should use them) Under or over training Random workouts you see on social media (without context of your goals)   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

This is a new series I'm trying out for the next few weeks, be sure to let me know how you find it. Not doing plyometrics early in the workouts Not doing single leg work ONLY doing plyometric work in your workouts Under recovery and insufficient programming depending on the time of season   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

The title explains it, I don't really have anything else to add. I will leave this episode up though so feel free to pass the link onto your family, team mates or friends.  Click Here to get the WHOOP 4.0 device and one month for free!  Enjoy.   

This is a new series I'm trying out for the next few weeks, be sure to let me know how you find it. Programing Maintenance speed work Not mixing it up Not testing it correctly Under recovery – tired legs How to use active recovery   FREE 4 Day GAA Running Program below https://briankeanefitness.com/running-plan/   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

  The goals: primary and secondary The specifics: How many times a week, the length of the cycle or phase, sets, rest, tempo etc Recovery methods to support it (sleep , supplements, nutrition and active/physical recovery) Adapting vs optimising – how to navigate this. Some basics essentials to include – compounds, plyometrics, lateral movements, functional bodyweight etc   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/   GAA Graduate S+C Only Program: https://briankeanefitness.com/lean-body-program-graduate/

I hope you are having a great Monday. I'll keep it short and sweet today. My New Year's GAA Lean Body Program starts next Monday, 16th of January 2023.  If you are looking to work with me during your pre season, check out the link below.  https://briankeanefitness.com/lean-body-program/

Here are five non GAA related books that every GAA should read and I've obviously not included any of my own (as that would be a bit twatty) so if you're a reader, check these ones out. Peak: The New Science of Athletic Performance That Is Revolutionizing Sports Dr Marc Bubbs Inner Game of Tennis Timothy Gallwey The Life Michael Jordon Roland Lazenby Becoming a supple leopard – dr Kelly Starrett Mindset Carol Dewek Honourable mention: Glute Lab by Bret Contreras   Free audiobook link https://www.amazon.co.uk/hz/audible/mlp?ie=UTF8&actionCode=AMN30DFT1Bk06604291990WX&tag=briank019-21     The GAA Lean Body Program:   https://briankeanefitness.com/lean-body-program/   GAA Graduate S+C Only Program: https://briankeanefitness.com/lean-body-program-graduate/  

I've also linked my FREE 4 Day Running Program below if you need more support with this. Happy Xmas  Mexican mile 20m sprint variations 5km run at 70% pace Side to side shuffle sprints Bonus speed work session   FREE 4 Day Running Program below https://briankeanefitness.com/running-plan/     The GAA Lean Body Program:   https://briankeanefitness.com/lean-body-program/

If you are worried or concerned about over training – then this podcast should help you a lot. Over training vs under recoce3ry Acute fatigue Functional over reaching Nonfunctional over reaching Over training syndrome How to reverse it The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

  I started kicking with my left foot but it doesn't seem to be improving – are some people just naturally one footed? Do you think there is any difference in a hurlers vs footballers as athletes? Should I be doing sprint or 5-10kms for fitness until pre-season starts? Do you focus much on mobility? The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/   FREE 4 Day GAA Running Program - Coming Soon 

Q+A with Brian.  How many gym and field sessions a week should I be aiming for? Best lower body power exercise for GAA? Could you still train/compete endurance events while back playing GAA? What are your personal GAA goals this year? The GAA Lean Body Program:  https://briankeanefitness.com/lean-body-program/   GAA Graduate S+C Only Program: https://briankeanefitness.com/lean-body-program-graduate/  

As promised, here is a FREE 4 Day Running Program for GAA Players

I'm technically not 35 for another week or so; but it still all holds true. Recovery focus being number 1 New workouts based on dynamic movements Food choices (inflammation) Drinking less and less sugar in my overall diet Supplements for health and energy vs fat loss and muscle building   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Solo Q+A with Brian  Is tracking calories essential for minor players (and GAA players in general)? Do you recommend visualising match situations to improve your game? What is a de-load week? In your opinion where does confidence come from and if you have a bad match, how to get back on track?   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/   Here is the link for my free GAA lean body guide which should support you; but also adds you to my email list to send in questions for this podcast.  https://briankeanefitness.com/gaa-lean-body-guide/

Do you drink alcohol? And what do you recommend for GAA players, is it a no go? How many days before a game would you do your last gym session? How much training should you do in the lead up to a match? Who is your favourite footballer to watch?   The GAA Lean Body Program:   https://briankeanefitness.com/lean-body-program/

Here's the first of the new weekly series. In today's episode, I go through: The reason I'm going back to GAA after a six year break New S+C style workouts I'm following Weekly physio for an old adductor injury  More carbs in plan to get carb adapted again  Experimenting with new supplement regimen that I may use this season  Free GAA Lean Body Guide (which subscribes you to my GAA email list): https://briankeanefitness.com/gaa-lean-body-guide/ My GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

I'm returning to GAA in 2023 after a several year break; and I'm currently preparing my body after years of ultra marathon and endurance events; so I'm testing out this weekly format for the next three months (minimum) - hopefully is helps you on your journey :)  Here is the link for my free GAA lean body guide which should support you; but also adds you to my email list to send in questions for this podcast.  https://briankeanefitness.com/gaa-lean-body-guide/

October 2022 Q+A with Brian.  The ideal macro split for a Gaelic footballers? Do you have an off or in season running program to help with fitness? What's more important for a game, hydration or carb load? How often should I be doing plyometrics in my gym program? Hybrid training how to balance half marathon and marathon with games?   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/

Solo Q+A with Brian.  If I do three full body workouts a week, should I be doing different exercise in each workout? I feel like I'm focusing too much on the gym, any tips on how to refocus for GAA, while still gaining strength? How to manage nutrition and training with a cold/flu? Do you have to hit every muscle group I your gym program? Is an ab workout the same as a core workout? I want to grow my arms (no function, just for look) – can I do bicep curls every day?   The GAA Lean Body Program: https://briankeanefitness.com/lean-body-program/