Alan Williams Coaching (2026)

10/03/2026

These 4 clients got in shape… and didn’t give up the foods they love.

Most people assume getting lean means cutting out:

The pints.�The chocolate.�The chicken fillet roll.�The Coke.

But that’s not how it works.

Inside my coaching, we build plans around real life, not perfect diets.

David still had his pints.�Laura still had her chocolate.�Gavin still had his chicken fillet rolls.�Trisha still had her Coke (just a smarter version).

And they still made insane progress.

Because getting in shape isn’t about removing every food you enjoy.

It’s about knowing how to fit those foods into a plan that works.

That’s exactly what we’re doing inside the St. Patrick’s Shape-Up, which launched yesterday.

If you want to get in shape without cutting out everything you enjoy, DM me ST PATRICK and I’ll send you the details. ☘️

Limited spaces available.

09/03/2026

* 𝗠𝗼𝗻𝗲𝘆-𝗕𝗮𝗰𝗸 𝗚𝘂𝗮𝗿𝗮𝗻𝘁𝗲𝗲.*

We’ve got a very special St. Patrick’s Shape Up launching tonight! ☘️

We have 5 spaces for those who’d like to lose 10-12kg in the next 90 days.

Even better than that….

If you don’t achieve the goals we mutually agree on, having followed the plan, you get your money back!

So, you’ve literally got nothing to lose!

The St Patrick’s Shape Up offer is only running until….you guessed it… St Patrick’s Day!

For more details, DM me the words “St Patrick.” 💪

07/03/2026

𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗼𝘂𝗻𝗱 𝗨𝗽:

➡️ It’s starting to feel like the house move-in is getting closer. Some of the stuff that’s been happening over the last few weeks….Irish water have connected us, we have a date for ESB connection, plumbers & electricians have been buzzing about inside, the attic has been floored out. And we’re starting to take delivery of things like bathroom units etc now. I know we’re not there yet but, when you stand in it now, it’s hard not to feel proud of how far we’ve come.

➡️ I’ve been quite sick over the last week. Picked up some sort of virus. I actually lost 3kg in 3 days, which wasn’t ideal. No training done all week but I was back to it today with a 10km run. Felt very challenging, post-sickness, but the only way is up. 💪

𝗘𝘃𝗼𝗹𝘃𝗲:

⭐️James hit the 15kg weight loss mark. Since joining us last summer this guy has got in great shape but he has also tackled so much more than that. Despite doing well on his career he was unhappy in his job. We discussed what his dream role would look like and what he really values. He has since landed a job that aligns perfectly with his vision.

⭐️ Yvonne ran a half marathon, and did it in under 2 hours. She’s now looking forward to taking the miles down and enjoying other aspects of her training.

⭐️ Karen hit the one stone mark and has made massive strides with her nutrition, and controlling cravings.

⭐️ John is based in the US and joined us at the start of January. He has 15lbs gone already and is flying it. 💪

⭐️ Will is only a month in the door and has 4.7kg of body fat torched already. All around a busy few weeks.

⭐️ Micheal is only a week with us and has 5lbs gone already. And get this….he ate out 4 TIMES during that week. It doesn’t matter, we design systems that work around your lifestyle. 💪

Fancy a little bit of this for yourself? We have a very special Paddy’s Day offer on the way! Keep your eyes peeled! ☘️

06/03/2026

Most people trying to lose weight don’t struggle with motivation.

They struggle with what ends up in their shopping trolley.

If your weekly shop is full of foods that are low in protein, it becomes very hard to build meals that keep you full… and very easy to snack your way through the evening.

Protein changes that.

It helps you stay full for longer, maintain muscle while losing weight, and makes fat loss far easier to sustain.

A simple rule I give clients:

Build every meal around protein first.

Aim for 30–40g per meal, then add carbs, veg and fats around that.

The problem is most people just don’t know which foods make that easy.

So in this post I’ve shared 10 high-protein foods that should be in your weekly shop if fat loss is the goal.

Simple foods.
Easy meals.
No complicated diet.

Save it for the next time you’re shopping.

05/03/2026

Today is world book day and it got me reflecting on my own bit of book writing!

Now, there’ll be no kids dressing up as me going to school today or anything but I did publish two books in the not-too-distant past! 😁

Being honest, it’s hard to describe how I feel about the books. I’m proud of them, of course. Then there are times when I feel they could have been better. That I’ve gained so much more knowledge since then that would make them even better. But ultimately I come back to the fact that I did the best with what I knew at that time. So I couldn’t really have done anymore?

To have two books published is beyond anything I, or anybody else, could have predicted. I didn’t stand out with essay writing in school. I was a standard C-grade student. In college I certainly wasn’t one somebody would have been saying “keep an eye on him.” Again, fairly average.

In my 20s a fire lit in me to help as many people as I possibly could. And when I set up my own business, my ambition went to levels it never knew before. That combination led to book-writing.

Quite a few coaches have picked my brains in recent years about the practicalities of writing books. I always say….if it’s to make money, don’t do it. There’s no money in books. Unless you’re famous!

The other thing that people usually aren’t aware of is the battle I went through to get the books on shelves. I met rejection at every corner. But I persevered, as you have to in life.

When I sit here now reflecting on the journey of a young lad from Bunninadden to being on the bookshelves in Eason, it still feels a bit surreal.

And though the kids won’t be dressing up as me today I hope that my story may just inspire one kid somewhere. To see that your dreams are within reach if you believe in yourself, are willing to work relentlessly to get them and refuse to let your spark be dimmed by those who say “you can’t.”

05/03/2026

On World Book Day here’s a throwback to the release of my second book, Weight Loss Simplified.

This event was a logistical nightmare. We were in the middle of covid restrictions and the guidelines were changing almost on a daily basis.

It was a very stressful event to organise, and run. But I’m incredibly proud that we managed to pull it all together on the night. And it was one to remember.

Also very grateful to all of you who turned up for that launch, in spite of everything. 👊

04/03/2026

You give your best energy to work.

Meetings.
Deadlines.
Problem solving all day.

Then you walk through the door at home…

And there’s nothing left.

You’re tired.
Irritable.
Short with the people who actually matter most.

That’s frustrating when you’re someone who prides themselves on showing up at a high level.

So I put together a free guide:

“Unlocking All-Day Energy.”

Simple strategies to help busy professionals stop feeling drained and start showing up better — at work and at home.

Comment ENERGY and I’ll send it to you. 😀

02/03/2026

You skip breakfast.
Black coffee.
Push through meetings.
Tell yourself you’re being disciplined.

By 8pm?

You’re picking while cooking.
Finishing the kids’ leftovers.
Something sweet after dinner.
Glass of wine because it’s been a long day.

And that “disciplined” day is suddenly 2,800–3,000 calories.

Meanwhile someone else ate three balanced meals, hit protein at each one, and finished at 1,800 calories.

Guess who’s actually losing body fat?

Intermittent fasting isn’t magic.
It’s just a structure.

If it helps you control total intake, great.
If it leads to evening overeating, it’s working against you.

Fat loss doesn’t reward suffering.
It responds to energy balance.

Follow for more fitness and lifestyle tips.

01/03/2026

March registration for EVOLVE is now open. 💪

This is what happens when a busy, ambitious person stops guessing…
and starts following a structured plan.

No extremes.
No stupid hours in the gym.
No crash dieting.

Just training and nutrition built around a demanding career and real family life.

If you’re 35+ but not in the shape you know you should be…

This is your window.

Lose 1–3 stone.
Get your energy back.
Look like someone who leads from the front again.

DM me EVOLVE and I’ll send you the details.

Spots are limited. 👊

26/02/2026

There’s one thing I never want my boy to think as I walk through the door…..

“I wonder what mood Daddy is in this evening.”

I don’t ever want to be that guy.

The one who is physically there, but still THINKING about work.

The one who is constantly stressed, reactive and triggered by little things.

The one who hates the fact that he’s snappy at his kids, even though it’s nothing to do with them.

That’s why, no matter how much my business grows, I always prioritise time for training and exercise.

It’s one of the most powerful ways to regulate emotions and mood.

It’s a release for stress, and it’s the quickest way to supercharge your energy.

You say you’d do anything for your kids. Well, maybe this is what they need you to do?

I’d love to know, what do you do for yourself? That helps you unwind and re-energise?

26/02/2026

Most people talk about weight gain impacting confidence, health and clothes not fitting.

But it goes much deeper. In this episode of the podcast I explore the everyday impact just 5kg extra can make, right from elevated resting heart rate through to higher levels of perceived stress.

I hope you find it insightful. 😀

https://open.spotify.com/episode/2jDBou1Fj3IKZyq5GRpWtp?si=3HNlWPqWRv-QDEJIfvweog

25/02/2026

You’re a business owner, or career-driven person. You want to lose weight but you don’t have time for calorie counting.

No worries. Here’s what you need to do:

• 3 proper meals per day (on one regular plate.)
• 2 planned snacks (fruit or protein.)
• Protein at every meal.

That’s it.

No spreadsheets.
No weighing spinach.
No tracking 17 almonds.

Just repeatable structure that fits around work, meetings, family and real life.

Most high performers don’t struggle with discipline.

They struggle with decision fatigue.

This removes it.

Eat with structure and that means you’ll stay full. When you’re not hungry you’ll stay consistent. And consistency helps create a calorie deficit without obsessing over numbers.

Simple scales.
But simple works.

If you want help applying this properly to your life, drop “STRUCTURE” below and I’ll send you the details.

Alan Williams Coaching

10/03/2026

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