Alan Williams Coaching

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Alan Williams Coaching

I help career overachievers drop 1-3 stone and 10x energy without sacrificing career success, or family life.

25/04/2026

Same person. Different standards.

Yvonne on the Left: Busy. Stressed. No time to train. Poor food choices.

Yvonne on the Right: Structured. Intentional. Back in control.

She didn’t do any extreme diets, and she didn’t live in the gym.
We worked on getting rid of the all or nothing mindset. And we then implemented my Evolve system, which is designed to fit around a busy life.

Because let’s be honest here…

When your career is demanding, your time is limited, and you’ve people depending on you…
winging it doesn’t work anymore.

The progress you see with Yvonne is what happens when you stop guessing
and start executing with clarity.

And this is exactly what I’ve been building behind the scenes for people who are done feeling stuck in their own body.

Something is coming Monday.

If you’ve been watching from the sidelines…
this is your moment. 😉

24/04/2026

I’ve spent the last two days in Belfast. Earlier in the year I set myself a goal of doing a photoshoot at 40. I wanted to PROVE that it’s possible to be in your best shape at this age, rather than just telling people it’s possible!

We turned it into a nice little family trip. And the sun shone too. ☀️☀️

As for the photoshoot….well…if I’m brave enough I’ll share a few pictures next week and you can judge for yourself! 😀

22/04/2026

Kilkenny hurler Walter Walsh wasn’t an ordinary hurler. His debut came in an All-Ireland final where he scored 1-3 and was named Man of The Match. In total he won 3 All-Irelands with Brian Cody’s team.

If you ever wondered what made those Kilkenny teams so successful, this is the episode for you. Walter gives an incredible insight into the culture, the standards they set for themselves and the mindset that shaped an era of dominance.

We also explore his transition into business and the attributes of elite level sport that have been transferable to his business,

Enjoy. 😀

https://open.spotify.com/episode/6NP0W5oAHS47gmRjuQJRgH?si=Iqk6L51LQxCceRWQaV5FYg

19/04/2026

Emma wasn’t overweight. She just knew she could be in better shape.

She was working a busy job, which involved a long commute. By the time she got home in the evening she was struggling to find the time or energy to train.

Her food choices weren’t the best either. The evening tiredness led to grabbing whatever was easiest.

We didn’t add more. We tightened things up:

– Training that fit her week.
– Simple evening food setup.
– Less thinking, more repeatable habits.

And, as you can see, the results followed…
She leaned out.
Dropped body fat.
And her clothes starting feeling a lot looser.

No extremes. Just nice simple habits that work.

If you feel like you’re doing most things right but it’s not showing results….

DM me the word “LEAN” and I’ll help you uncover what Emma did that you’re not doing. 💪

16/04/2026

This is what ‘eating well’ actually looks like when you’ve a full-on life.

This is a lunch I eat regularly. It’s simple and very handy when you’re in a hurry.

Just a quick, high-protein lunch you can throw together in minutes….

✔️ Wrap with nearly 10g protein.
✔️ Chicken fillet to keep you full for hours.
✔️ Light mayo (because if it tastes good, you’ll actually stick to it.)
✔️ Salad for freshness + nutrients.

377 calories. 42g protein. Done.

And here’s why it works well for fat loss…

You need protein to stay full.
And carbs to keep your energy up.

That’s how you avoid the 3pm crash…
The mindless snacking…
And the “I’ll start again Monday” cycle.

Simple. Satisfying. Sustainable.

If you’re trying to get back in shape without overhauling your entire life…
this is the standard.

Make sure you’ve hit the follow button for more. 😀

15/04/2026

I recently guested on The Last Diet Podcast for a truly insightful conversation with host Mike Finnegan.

This whole episode revolved around how to get in shape as we hit late 30s onwards, some of the myths holding us back and why we need to adapt how we now do things.

I also shared the exact strategies I’ve used while getting in shape for a physique photoshoot (happening next week) while going through the busiest period of my life….new baby, house build, growing business.

If you’re 35+, very busy and wondering how to get into great shape….this episode is for you.

Listen here:

https://open.spotify.com/episode/0b00WwHbrI5c2K5TE0OIzo?si=PsvTh_VhS6SvbR3IWkIDUg

14/04/2026

“I had reached an impasse in my weight loss and fitness journey when I reached out to Alan in Evolve. The best decision I ever made. Up to then the only way I knew was restrictive eating and endless cardio. Alan set me up with a new food plan and cardio and exercise goals that enhanced my new diet. From the start things made sense, I was actually eating more but most importantly tracking correctly and my exercise plan was built around my free time and capability. I began to loose weight steadily every week and when I ever got stuck Alan was there to help, no judgement, just practical advise and information. Fast forward to now and I’m still going strong, losing weight, building my fitness and feeling the best I have in years”.

****

Mary was such a joy to work with. We had a few knowledge gaps to plug as she had always done it the old fashioned way….restrict, restrict, restrict. Without any awareness of calories, macro or quality of her food choices.

Today she knows so much more. She has lost a lot of weight, feels amazing and built lifelong habits. More importantly, she feels IN CONTROL of her body and her health again. 💪

If you’d like some of what Mary got, pop me a message today. 😀

12/04/2026

A lot of progress has been made on the house in the last week.

The floors are in. Painting has started. And the kitchen is half in (It’ll be finished this week.)

We’re getting there! 🏡

12/04/2026

My clients don’t overhaul their life to get results like this.

We design them a plan that is built around work, family and busy schedules.

That’s why it works.

And why results like this aren’t a one-off.

If you want to drop the guesswork and do this properly….

DM me READY. 💪

09/04/2026

You’re training… but you’re not progressing.

Swipe this and find your leak!

1. The Comfort Zone Lifter
If the weight feels easy, it’s not doing anything.

You don’t get results from what you can do, you get them from what challenges you.

2. The No-Plan Lifter
No structure means no direction.

You’re not “mixing it up”… you’re just guessing.

3. The “Toned” Trainer.

You don’t “tone” a body.
You build muscle… and reveal it.
Avoiding heavy lifting is exactly why nothing changes.

4. The Set Skipper
Finishing half the work and expecting full results.

The reps you avoid are the ones that create progress.

5. The HIIT Addict
Sweat isn’t a goal.
Heart rate isn’t progress.
If you’re not getting stronger, you’re spinning your wheels.

This is why you feel stuck.

You’re putting in effort…but it’s going in the wrong direction.

If you’re ready to start training in a way that’ll help you get lean & strong, comment “workouts” below and I’ll send over some sample workouts to get you started. 💪

08/04/2026

You’re not always hungry.
You’re often just exhausted.

But here’s the problem…
When you’re running on low sleep, stress, and a non-stop day:

👉 Ghrelin (your hunger hormone) goes UP.
👉 Leptin (your fullness signal) goes DOWN.

So it doesn’t just feel like hunger…
Your body is literally pushing you to eat more, and making it harder to feel satisfied.

Add in a long day, decision fatigue, and zero downtime…

And suddenly you’re in the kitchen thinking:
“Why can’t I stop eating at night?”

It’s not a willpower issue.
It’s your biology responding to how you’re living.

Which means the fix isn’t just:
“eat less” or “be more disciplined.”

It’s asking a better question:
“Do I actually need food right now… or do I need rest?”

Because if you don’t solve that,
you’ll keep fighting cravings that are being driven by exhaustion,not just hunger.

If this sounds like your evenings, that’s exactly what I help fix.

Drop me “ENERGY” and I’ll show you where to start.

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http://alanwilliamscoaching.com/

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