Alan Williams Coaching (2026)

02/04/2026

Why you should have the Easter egg this weekend (even on a weight loss journey):

1️⃣ That Easter egg is roughly 1,100 calories.
Even if you ate it on top of your normal food, you’d be 1,100 calories over maintenance.
To gain 1lb of fat, you need to be around 3,500 calories over.

So no, one Easter egg won’t “ruin everything.”

2️⃣ The psychological side matters.
If you enjoy chocolate and Easter is something you look forward to, cutting it out completely usually backfires.
Restriction leads to cravings, which leads to binges.
You’re better off including a bit of what you enjoy.

3️⃣ Want to be smarter with it?
Break it up over the weekend instead of smashing it in one go.

Enjoy it. Stay consistent. Move on.

Follow for more simple, realistic fat loss tips 👊

01/04/2026

At mile 22 I had to stop. I was cramping badly and my body simply couldn’t run another step.

The year was 2017 and I was doing my first marathon. The buzz around the streets of Dublin was exhilarating.

But at mile 22 I had a small regret. I hadn’t been able to train as well as I would have liked, due to injury. Now it had caught up with me.

I was suffering. I was trying to find something to lean against to stretch out and alleviate the cramps. Above all, there was one thought in my head…”I’m only 4 miles from home. I’ve come this far. I HAVE to get over that line.”

The disrupted training plan was a small regret. But not finishing the marathon would be a huge regret.

I walked/hobbled for a bit. And in the few moments where I felt ok I ran. My time was pretty slow but crossing that line, I didn’t care. Mission accomplished.

Over the last 3 months I’ve spoke to so many people who are just starting out on their fitness journey. Most of them balancing career and family life with it.

Its daunting. I get it. It feels like a marathon in front of you. But I’ve developed a system to help you get great results with the minimum effect dose. Because I know you don’t have loads of time to spare.

We’ll break it down into small, manageable steps. Just like a marathon, but without the suffering!

As for me, when I crossed the line I said “never again.” I decided that was going to be my one and only marathon.

Until now. The competitive streak in me has come out. I want to go back, at 40 years old, and beat my 2017 marathon time.

I’ve registered, and committed myself. I’m all in.

The first quarter of the year has already gone. I’d curious to know….have you anything you’d love to achieve in the remaining three quarters of the year? 😀

31/03/2026

𝗠𝗲𝗲𝘁 𝗝𝗮𝗺𝗲𝘀. 𝟭𝟲𝗸𝗴 𝗱𝗼𝘄𝗻 𝗮𝗻𝗱 𝘁𝗵𝗿𝗶𝘃𝗶𝗻𝗴.

When James joined us at 122kg his life was quite unbalanced….

He was flying in his career but he had completely sacrificed his fitness, and his body.

He had trained in the past but his nutrition knowledge was, by his own admission, pretty limited.

To some degree he got away with it in years gone by because he was training. But once training stopped, weight piled on.

James has been so keen to learn. More importantly, he has implemented the recommendations I’ve made for him every step of the way.

There have been setbacks. Times when I’ve got messages from James fearing that he might ruin everything because he had a bad few days. But having that support in place is why he has been able to move past those setbacks and continue on to incredible results.

In addition to the 16kg weight loss James can now run 5km and he’s enjoying lifting a few weights too. All happening around a busy life.

This man is a joy to work with and I’m excited to see him go to the next level in the months ahead.

I’d really appreciate if you could hit the like button and show him some support for the work he has done. It truly is inspiring. 👊

30/03/2026

People trust McDonalds but not eggs.

Binge drink at weekends but question taking creatine.

Eat cake but fear the sugar in fruit.

Make it make sense!

Unhealthy doesn’t happen by accident, it happens by daily choices.

29/03/2026

𝗢𝗹𝗶𝘃𝗶𝗮 𝘀𝘄𝗮𝗽𝗽𝗲𝗱 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗰𝗹𝗮𝘀𝘀𝗲𝘀 𝗳𝗼𝗿 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.

This is not a swipe at fitness classes. They’re a great social scene, will get you some exercise and can even be a great entry into the fitness world. BUT….

If you want RESULTS, like Olivia did, you need something designed to optimise for YOU.

Olivia was very busy in her career, in addition to being a mum.

So even getting to the classes was challenging. Therefore, imagine the frustration of not seeing any body changes when you’ve battle to be there, and sacrificed so many hours.

Here’s how we got Olivia the insane results you see in the picture….

✅ We educated her around nutrition, which is where 70% of fat loss goals actually come from.

✅ We designed a training programme that optimised results based on her circumstances, and what she needed. Workouts that she could carry out in her own time, without the pressure of trying to make it to fitness classes. And workouts that were short and effective, to suit her busy life.

✅ We helped her implement boundaries around work, and home life, to give her a little bit of time back for herself.

And didn’t she just smash it! Incredible results. 💪

If you’re inspired by Olivia and want to do something similar, message me the word “BUSY” and let’s see if we can help you. 😀

27/03/2026

“Sometimes I get through the day on just coffee.”

Just one of the many things I hear from business owners, or career driven people.

And, while it often comes across as a self-scolding, I often feel like they’re actually taking some pride in it.

Swipe to see some of the most common “brags” and why they’re not something to brag about.

And, as always, if you’d like a better way…get in touch. 😀

26/03/2026

Such an amazing feeling, seeing lights on in the house.

This was definitely one of the coolest moments in the whole process yet.

It actually got me thinking….back when electricity was first invented, imagine how mind-blowing that must have been for people. And it wasn’t even that long ago, my grandparent’s generation. 😀

Just over a year since our house-build started, it’s come a long way! 🏡

25/03/2026

Do you find yourself losing your fitness routine every time work gets chaotic?

Those periods where you’re just chasing your tail. Food choices are terrible, energy drops and you feel horrible.

And suddenly the 5-day training plan…
becomes nothing at all.

This is where most people fall off.

The clients I work with don’t rely on having perfect weeks.

We have a system of Minimum Standards.

During busy periods that might look like:

• 2 short sessions instead of 5.
• 20-minute workouts instead of an hour.
• Or at minimum: steps + calories tracked.

When your diary is already full, and your bandwidth is low, the goal isn’t to push harder. It’s to keep a set of minimum standards in place

That’s what stops the “start again Monday” cycle.

This is just 1 of the 6 steps I use with clients to stay in shape while balancing a career and family life.

If you want the full guide,
comment GUIDE and I’ll send it over.

24/03/2026

200 episodes of The Alan Williams Podcast.

It’s been an absolute blast!

Thanks so much to every single guest, I appreciate your time and wisdom.

And to everyone who tuned in along the way, there wouldn’t be a podcast without you.

The pictures attached a just a few of the many amazing guests we’ve had on:

1. Gerry Duffy
2.
3.
4.
5.
6.
7. Joey Ndo

22/03/2026

I may not have the best reels, and I’m definitely not the most tech savvy.

You definitely won’t see me jumping around Instagram like some 22 year old influencer trying to grab attention.

But what you will get from me is 20 years experience in the fitness industry, a person-first approach, and genuine love for helping people improve their lives.

I work with people over 35 who are career-driven and need help with their fitness goals.

And to get insane results in the most efficient way possible, because the people I work with just don’t have much spare time.

People like Yvonne (pictured.)

Yvonne came to me as a business owner and mum who had lost herself, her identity and her confidence.

She had very little training background and had no idea where to start, or how to get her body back.

By the time she finished with us she was back wearing clothes from her pre-kids days. Clothes from 4 years previously.

It’s 3 years since Yvonne finished working with us. She has still got all her routines in place, has knowledge to last a lifetime, and hasn’t regained a single pound.

So you won’t see me producing the beautifully curated reels of the flavour-of-the-month influencer…..

But you will get someone who has helped 1000+ people transform their lives.

If that sounds aligned with you, and you’d like my help, get in touch. 😀

21/03/2026

𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗼𝘂𝗻𝗱 𝗨𝗽:

➡️ Kai attended his first Paddy’s Day parade this week. He slept through most of it so he clearly finds them about as exciting as his dad does!! 🙈😁

He also made his first appearance in a pub on Paddy’s Day! It’d also be his last appearance in a pub if I had my way!! 😂😂

Joking aside, we had a lovely day out. And it was nice to switch off from work for a day or two.

𝗘𝘃𝗼𝗹𝘃𝗲:

A little update on two business owners who are just in the door and absolutely killing it.

⭐️ Micheal is only 2 weeks with us and has already torched 10.7lbs of body fat. He’s also building some great habits around nutrition and tracking movement. All while navigating one of his busiest periods in work.

⭐️ Richard is less than a week in and has an incredible 1.6kg (3.5lbs) gone already. Despite an incredibly busy work schedule and a lot of travelling.

If you’re a business owner like these guys, or a career-driven person, and you’d like some help, pop me a message.

And a final thought…

3 months from today is 21st June. If you have holidays planned during the summer, and want to be in shape for them….the work needs to start now. 💪

Alan Williams Coaching

02/04/2026

01/04/2026

31/03/2026

30/03/2026

29/03/2026

27/03/2026

26/03/2026

25/03/2026

24/03/2026

22/03/2026

21/03/2026

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