Keegan and Company

Dakota opens up about the pressures female athletes face around body image and appearance from online comments to expectations in sport.Through honesty and emotion, she shares how she learned to embrace who she is, inside and out.Her message is all about strength, confidence, and self-acceptance over everything.Listen to the full episode here: https://www.youtube.com/watch?v=dA0n2Q-KSKwSee omnystudio.com/listener for privacy information.

We are in Bali! on this weeks episode we reflect on the week that was, explaining my rose, bud and thorn for this week whilst on a beautiful little surf trip with my partner for the week! Also touching on how we are keeping up with the ironman training whilst travelling and how I am navigating that.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with genetic wellness expert Chris Barnes to explore how DNA and epigenetics hold the key to unlocking peak health and performance. With over two decades in the fitness and health industry, Chris reveals how understanding your genetic blueprint can revolutionise your diet, sleep, recovery, and longevity. From reversing biological age to mastering stress and detoxification, this conversation unpacks how lifestyle choices can reprogram your genes. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

Brisbane Broncos captain Adam Reynolds opens up about mental health, leadership, and vulnerability and why being real is the strongest thing a man can do.In this Moments Epsiode, Adam shares how he’s learned to lead with empathy, balance family life in the public eye, and why listening and opening up can change lives.🎧 Catch the full episode: #94 Adam Reynolds: Brisbane Broncos, Legacy & Mental Health: https://www.youtube.com/watch?v=2p1oH6yrSt0See omnystudio.com/listener for privacy information.

Seven weeks until Ironman, and the training is getting real. In this week’s Spiral Up Diaries, we dive into the Major Marathon Project and the road to Busselton. From a sprint tri with Annabelle, to fueling across four training sessions, a new Factor bike fit, and swim sessions shifting between pool and ocean. Plus, on the podcast: last week’s chat with Jacqui Loud and Tim Berkil, and this week’s guest — Chris Barns. Rose: the new bike arrived 🚴‍♂️ Bud: breathwork focus 🌬️ Thorn: puppy sitting chaos 🐶See omnystudio.com/listener for privacy information.

Join Keegan in a captivating conversation with professional triathlete Tim Berkel as they explore his remarkable 20-year Ironman journey. From humble beginnings in a small town to victories at Ironman Western Australia and the Asia Pacific Championship, Tim shares the highs, lows, and lessons learned along the way. Together, they unpack the mindset, discipline, and strategy behind longevity in elite endurance sport; covering race-day intensity, mental resilience, and nutrition. Whether you’re an athlete or simply inspired by human endurance, this episode offers powerful insights into what it takes to sustain greatness over two decades of competition. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com and feel famously good.See omnystudio.com/listener for privacy information.

Olympic champion Ariarne Titmus gets raw and honest about her tumour surgery, the fear of losing her ability to have kids, and how she rebuilt her mindset through uncertainty. This episode dives deep into the human side of one of Australia’s greatest athletes, her courage, vulnerability, and growth. Following her recent retirement announcement, it’s the perfect time to revisit Ariarne’s story of healing, hope, and what comes after the medals.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with  performance psychologist Jacqui Louder for a powerful conversation on the intersection of mindset and elite sport. Together they explore how self-awareness, emotional intelligence, and psychological safety drive sustainable success. Jacqui shares practical insights from her work with high-performance athletes; covering feedback, resilience, and the importance of focusing on process over results. Drawing from her own experience with chronic fatigue, she discusses balance, burnout prevention, and continual learning.Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

In this episode of spiral up diaries i chat about the week that was and a super exciting project that we just announced for next year and there is a chance that 1 of you will be able to do a Marathon with us!See omnystudio.com/listener for privacy information.

In this thrilling episode, Keegan ventures deep into the backcountry of Thredbo with legendary adventurer Geoff Wilson. As a blizzard rages outside their cabin, the two unpack the essence of true adventure: its risks, rewards, and the resilience it demands. Geoff shares stories from deserts to Antarctica, revealing lessons in courage, endurance, and faith. Together, they explore the role of family, optimism, and purpose in navigating life’s wildest frontiers. Packed with gripping tales and grounded wisdom, this conversation celebrates the explorer’s spirit and the balance between chasing dreams and cherishing what matters most.Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at https://famousnutrition.com/ and feel famously good.See omnystudio.com/listener for privacy information.

In this episode, we rewind to one of the toughest chapters in Patrick Carrigan’s journey. When the Brisbane Broncos hit rock bottom with the club’s first-ever wooden spoon, he tore his ACL, and his family was battling cancer. Now, as the Broncos rise to premiership glory, this conversation hits even harder. It’s a raw, honest look at resilience, leadership, and growth,  from the darkest moments to standing tall again. Congratulations to Patty and the Broncos on an incredible turnaround. Proof that even when you’re at your lowest, with purpose and perseverance, you can climb all the way back.See omnystudio.com/listener for privacy information.

In this episode of the Spiral Up Diaries, I dive into Lincoln’s epic Capital to Coast challenge — 1,600 kilometers in 16 days, all to raise funds for our friend Johnny. You’ll find links below to support this incredible cause. Plus, I’m sharing insights into my own Ironman journey with the help of legends like Craig Alexander and Tim Berkel. Recorded at 4 a.m. on a Monday to get this out by 5 a.m., because we’ve got some exciting things coming this week. Stay tuned! Follow Capital to Coast @_mynameislincol Donate Below:  https://www.mycause.com.au/page/376920/support-capital-to-coast-running-for-sci?popup=1&fbclid=PAZXh0bgNhZW0CMTEAAadcGyy3omiWc_bR09VBLjzpjWdXLvFbU6qZQXUnR0tIDGgEC7Qu5_4ZcN6pHQ_aem_TvBLmSb2-iUoKeEQbXTQZQSee omnystudio.com/listener for privacy information.

Join Keegan as he sits down with triathlon legend Craig Alexander for a powerful conversation on sport, life, and purpose. Craig reflects on his decorated career, the transition beyond professional racing, and the philosophy that continues to guide him. He shares how running fosters both achievement and community, and why consistency, mental preparedness, and knowing your “why” are essential in any pursuit. The discussion also explores the physical and emotional demands of Ironman racing, the balance of family life, and the impact of his son’s spinal stroke, an experience that reshaped his perspective, deepened his values, and strengthened his resilience. Famous Nutrition sets a new standard in sports supplements. Scientifically crafted in Australia, our premium range fuels performance, speeds recovery, and inspires Australians to feel famously unstoppable, both in training and life. Shop now at famousnutrition.com and feel famously good.See omnystudio.com/listener for privacy information.

In this Moments episode, Braith opens up about losing his father to suicide when he was just 15 years old. He shares how the grief and unresolved emotions impacted him later in life, and the lessons he’s learned along the way. Thank you to Braith for bravely sharing his story and offering advice for anyone walking through a similar experience. ⚠️ Trigger Warning: This conversation touches on suicide and grief. Please take care while listening. If you or someone you know is struggling, seek professional help or call Lifeline on 13 11 14.See omnystudio.com/listener for privacy information.

In this week’s Spiral Up Diaries, I talk about two back-to-back adventures that reminded me what it's all about... Hanging out with awesome crew. First up, the Red Bull Fitness Summit at Perisher. Three epic days surrounded by some of Australia’s most driven creators and athletes — trail running through the mountains, HYROX workouts, and even a parkour and free running session with @domtomato. It was one of those experiences that makes you grateful to be part of a community that loves to push limits — alongside legends like @everettjosh_, @mrcourtneyatkinson, @louisphillips12, @mmoorefit, @manu_taylor, and @brodysearle. Then straight after Perisher, I headed back to Canberra and linked up with @_mynameislincoln, who’s in the middle of his Capital to Coast challenge, running 1,600 kilometres from Canberra to the Gold Coast over 16 days to raise funds for his mate Johnny, who was recently paralyzed in a surfing accident. Watching Lincoln run 75 kilometres a day for @enjoyyourlegs was something special, a real reminder of purpose, perspective, and why we do the hard things. If you want to follow along or support the cause, you can donate here 👇 https://www.capital-to-coast.com/?fbclid=PAZXh0bgNhZW0CMTEAAad2FOTr_s3XN_ZusVpxuL0xVLfNQ2jGqbNm7zEnjuJR42kh8fHAMa88okYBnQ_aem_BWwlxALw-8yXsxW-EbwrJg See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Eli Katoa, rising NRL talent for the Melbourne Storm, to unpack his inspiring journey from Tonga to professional rugby league. Eli reflects on the challenges of his upbringing, the loss of his father, and how those experiences fueled his drive to create a better future for his family. Now in his third season with the Storm, he shares insights on team culture, leadership, and the camaraderie that underpins success. With honesty and passion, Eli opens up about resilience, responsibility, and staying connected to his roots while chasing his dreams on and off the field.See omnystudio.com/listener for privacy information.

Join Keegan as he sits down with Meg Martin, a Hyrox World Champion for a raw and inspiring conversation on authenticity, resilience, and self-discovery. They dive into themes of finding purpose through trials, reframing challenges, and choosing passion over superficial wins. Meg reflects on her journey from disciplined gymnast to ultra-runner and entrepreneur, highlighting the role of faith, community, and trial-and-error in uncovering true calling. Together, they explore confidence, growth, and the power of pushing beyond comfort zones. Big thanks to our episode partner - Shokz: Discount code "KEEGAN" for 10% off http://shokz.cc/4ma3fBX See omnystudio.com/listener for privacy information.

Join us on a brand new episode of the Keegan and Company Podcast called "The Spiral Up Diaries." This episode dives into our training journey leading up to a 70.3 Ironman in Busselton, Western Australia, just 10 weeks away. You'll also catch insights from our past and upcoming episodes, plus a segment we call 'Rose, Bud, Thorn': what we love, what we're exploring, and what challenges us. Tune in and spiral up with us!See omnystudio.com/listener for privacy information.

At just 20 years old, Australian swimmer Mack Horton shocked the world by winning Olympic gold in Rio. In this episode, he opens up about the mindset shifts that helped him thrive under extreme pressure.From battling nerves on the biggest stage to reframing pressure as a privilege, Mack shares how mental toughness isn’t about ignoring the weight of expectation, it’s about choosing what you do with it.If you’ve ever wondered how elite athletes handle the spotlight and perform when it matters most, this conversation will inspire you to see challenges in a whole new way.Catch the full episode here: https://www.iheart.com/podcast/239-keegan-and-company-284130276/episode/1-mack-horton-284130395/See omnystudio.com/listener for privacy information.

Join Keegan as he sits with legendary big wave surfer Mark Matthews. Braving the ferocious elements of nature, Mark shares fascinating tales of his surfing adventures, from growing up in Maroubra amidst a challenging environment to riding the colossal waves at Shipstern Bluff that launched his career. This episode unfolds Mark's journey in mastering fear and adversity, especially through his career-defining experiences and the impactful encounter with a hospital-bound young fan who inspired his comeback strategy post-injury.See omnystudio.com/listener for privacy information.