Alan Williams Coaching (2025)

23/10/2025

What I’d do to drop 12lbs by Christmas as a career-driven person over 35 ⬇️

The issue isn’t motivation —
it’s trying to get in shape with no spare time.

These 5 habits work even when:
✔ Work is full-on
✔ Family needs you
✔ Weekends include meals out & drinks

You can absolutely make progress before Christmas
without feeling like you’re living in a diet.

📩 DM me “OVER 35” and I’ll send you my Nutrition Start-Up Guide.

22/10/2025

The Hidden Costs of Not Investing in Yourself (especially after 35)

Everyone talks about the cost of getting in shape….
the time, the money, the sacrifice.

But no one talks about the cost of not doing it.

When you stop investing in yourself, the price shows up quietly… and it compounds over time:

1️⃣ Fewer career opportunities.
Because low energy and brain fog limit how you show up at work. You don’t put your hand up as often. You play smaller without even realising it.

2️⃣ Less fulfilling relationships.
You’re more irritable, less present, and always running on fumes. The people closest to you get the leftovers.

3️⃣ Passing on your habits to your kids.
They learn from what you do, not what you say. And if they grow up watching you struggle with energy, food, and stress — they’ll inherit it too.

4️⃣ Constant mental exhaustion.
Always “on,” but never recharged. You’re spinning plates, but never getting ahead.

5️⃣ The quiet feeling of letting yourself down.
You say “I’ll start Monday” again… and deep down, you know you won’t. That gap between what you know you should be doing and what you’re actually doing eats away at your confidence.

The truth?
You’re already paying a price — just not in money.

You’re paying in energy.
In confidence.
In self-respect.

And that’s far more expensive.

When you finally invest in yourself, you don’t just get fitter —
you reclaim your edge.
You show up differently at work, at home, and for yourself.

➡️ If you’re ready to invest in your own health & fitness, pop me a DM with the word “EVOLVE” to find out more about what we do. 😀

19/10/2025

“𝗜’𝘃𝗲 𝗳𝗼𝘂𝗻𝗱 𝗮 𝘄𝗮𝘆 𝗼𝗳 𝗹𝗶𝗳𝗲 𝘁𝗵𝗮𝘁 𝘄𝗼𝗿𝗸𝘀 𝗳𝗼𝗿 𝗺𝗲 𝗮𝗻𝗱 𝗺𝘆 𝗳𝗮𝗺𝗶𝗹𝘆.”

It’s hard to put into words how proud I am of this legend.

Sandra first reached out to me because she wanted to get back to feeling better in herself.

She wanted to get her energy, drive and confidence back.

She wanted to get back to loving her body.

But…..

No matter what she did the scales wasn’t moving.

There was some hormonal stuff going on. And throughout our time working together there have been various medications that have made it virtually impossible to shift weight.

Now, here’s the important bit….

There’s only a few pounds of a difference on the pictures here. But her body fat percentage has massively reduced, and she has gained muscle. 💪

There have been times when Sandra has been so frustrated with the lack of movement on the scales, and she doubted if she was getting leaner.

Yesterday she was close to tears when she saw the pictures. Tears of happiness! 😁

This hero is so much leaner, stronger, healthier, more energetic and feeling great again.

I asked her what has made the biggest difference….

“ I learned from you that the most important thing is to be consistent regardless. I never stayed long enough to see results with anything before because the scales wasn’t moving.”

I love to see results for every client but I’m absolutely over the moon for Sandra. Nobody deserves it more.

And we’re only getting started. I can’t wait to see this legend continue her progress and go to whole new levels. 👊

Please tap that like button or drop a comment to show Sandra some appreciation for her efforts. 👍

18/10/2025

𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗼𝘂𝗻𝗱 𝗨𝗽:

➡️ Thursday was Daddy Day Care, my first time to mind Kai alone!! He was good as gold, and slept loads for me. 😴😴 Spending time with him is also a great way to reconnect with my WHY. The reason I work so hard….to not just create a great life for my clients, but also a great life for my family.

➡️ A lot of decisions are coming at once with the house build. Last week we had to plan out all the electrics. We’re also close to doing a deal with a kitchen designer. 👌

➡️ I’ve got back to playing football in recent weeks. After injury last year I was wary but it brings me so much joy, I’ll keep going as long as I can. ⚽️

𝗘𝘃𝗼𝗹𝘃𝗲:

➡️One of the most rewarding things…a few old clients (as in from years ago) have reached out with messages to let me know how well they’re still doing. Knowledge for life. 👌

➡️ Mini meet up with a couple of clients today to go through a few bits in the gym. Very enjoyable morning. 💪

⭐️ Sharon only joined us 2 weeks ago and is buzzing to have 6.5lbs off already. 👊

⭐️ Hugh has dropped 11lbs since joining us, despite having to work around sciatica.

⭐️ Karen is 34lbs lighter since coming on board and looks like a different person. 😮

⭐️ Aidan is down approximately 15lbs in the last two months. 💪

⭐️ Tommy joined us 4 months ago and now has 31lbs off. He even came back lighter from a holiday recently! 😂 That’s what happens when the mindset changes. 👊

⭐️ Annette has her first half stone off and Mary has hit the stone milestone. Both making lovely, steady progress and putting down foundations for massive long term success.

➡️ Big welcome to our most recent recruits Joanne, Sharon, Yvonne and Micheal. All about to create the own version of success. 💪

➡️ If you’d like to finish the year feeling amazing, come join a winning team. Pop me a message and let’s chat about how I can help you. 😀

17/10/2025

🚨 If you’re over 35 and wondering why training doesn’t feel like it used to, read this.👇

At some point in your 30s or 40s, your body quietly changes gear.
You’re not broken. But you can’t train like you did at 25 and expect the same results.

Here are 5 things nobody tells you about training after 35:

1️⃣ Recovery slows down: You can still push hard, but you need to respect rest as much as training.

2️⃣ Sleep is your #1 performance enhancer: 6 hours a night isn’t a badge of honour; it’s a bottleneck.

3️⃣ Muscle is your metabolic engine: The more you build, the easier it becomes to stay lean and energetic.

4️⃣ You don’t have the time you used to… but you do have time: You just need a smarter plan that fits your life.

5️⃣ It’s never too late to start: The results you want are still possible; they just require a different approach.

If you’re over 35 and feel like your body’s not keeping up with your ambition, remember:

You don’t need to train more, you need to train smarter.

➡️ Want a sample of the exact workout I use myself (as a guy in his late 30s)?
Comment WORKOUT below and I’ll send it across.

15/10/2025

Having recently become a dad I’ve had to adapt, tweak and change how I stay lean. Running a business adds another layer of complexity as time management becomes a crucial element.

This episode of the podcast is for the dads out there who are either running a business or in a demanding career and are struggling to keep their body in shape. I share the strategies I use to ensure I stay lean all year round, in spite of the busyness.

Listen here:

https://open.spotify.com/episode/2vtEA0VRE90R2Y2axTwoZU?si=bIeZuS7hT5uA1vfI-7V5UQ

12/10/2025

This client didn’t have much fat to lose, she just wanted to tighten up.

Between work, kids, and a full schedule, she was training consistently and eating well…
but nothing was really changing.

She didn’t need a diet overhaul, just a smarter structure.
We fine-tuned her workouts, simplified her nutrition, and focused on consistency rather than perfection.

The result… leaner, more defined, and feeling confident in her clothes again.

She didn’t want a new body.
She just wanted to feel like herself again…sharper, stronger, in control. 💪

Because sometimes it’s not about a big transformation…
It’s about bringing back your best.

11/10/2025

Sitting on a bench at 6am, post house party, became my launch pad to business success.

I had been unhappy in my job for a long time but I was so scared to make a change.

I worried that I wouldn’t be good enough. I felt like I was trapped in that role forever.

That morning, sat on the bench, changed everything. The sun was shining, the birds were singing, and my head was spinning.

My only thought was “Alan, what the f***k are you doing? This is not you.”

I was never a big drinker. Not even at this point where I was sat on the bench. But this was the accumulation of some deep seated unhappiness.

The next day I handed in my notice. I was 27 and I felt like my life was passing me by. Despite all advice to the contrary I quit my “comfy” job and set up my own business. For the first time in my life, I backed myself.

That moment on the bench was my tipping point. Most clients I now work with have their own tipping point too. For some it’ll be the photo they just can’t look at. Or the loneliness they feel because they’ve started pulling back from social occasions. Or the horrible pulling-at-clothes feeling just before giving an important talk, when really all they want is to be able to focus on their message.

If you’re in one of those tipping point moments now, don’t despair. Use it to create something positive in your life. Each one of us has the capability to choose, and create, our own path.

09/10/2025

Dads, I’m also a dad. Albeit a relatively new one.

The last 9 weeks, since our baby arrived, has been an absolute whirlwind.

Every day has run into one. The days are going in the blink of an eye.

I’m tired. But that doesn’t matter. Because my boy doesn’t care if I’m tired, he just knows that he needs me.

Our house build can’t be put back by a few months to accommodate my hectic weeks.

Being a leader is not just about showing up in the good times. When things are easy and it’s all smooth sailing.

Being a leader is showing up for your business, your clients, your family and yourself.

Even if you’re not always at 100%, you still show up.

I’ve coached hundreds of fathers who are hitting high levels in their career.

And there’s one thing that has helped them become more capable in balancing that career with family life….making time for fitness.

Because….

✅ They can regulate their emotions better.

✅ Movement generates energy.

✅ They feel better in their own body, which generates confidence.

✅ Their trust in themselves grows because they prove to themselves that they can do difficult things. This makes them more decisive in their decision-making in career and family life too.

✅ They have 10x more mental clarity than those who are on a cycle of work-bed-bed.

So although the last 9 weeks have been chaotic and challenging, my training has stayed as a crucial pillar of my life.

And the chaos has made me a better coach. It has forced me to adapt my own training to make it work around a very busy lifestyle.

I can’t give it several hours per week anymore. But I’ve learned how to stay lean and strong with the minimum effective dose.

If you’re a dad and you’re struggling with the above, you’re always welcome to pop me a message. Here to help. 😀

07/10/2025

Many of these legends, who radically changed their lives, thought they couldn’t afford coaching.

Most people spend hundreds on unhealthy habits. That’s the obvious place to start with the money argument! But what about the people who are already investing significant amounts in their health but not seeing the results of it?

Clients are often amazed when they tot up how much money they were wasting. In some cases it was almost €5000 per year.

Inside our Evolve programme we focus on 4 key pillars to guarantee results….

✅ Education.

✅ Support & Accountability.

✅ Mindset.

✅ Community.

If you’re ready to start generating the results you deserve pop me a message with “EVOLVE” to hear more about what we do. 😀

06/10/2025

The winner of our 3 months free coaching is Sarah Falkus.

Congratulations Sarah, and I can’t wait to get working with you. 😀

We actually had tonnes of applications, I’m completely blown away by it.

It doesn’t feel right to announce one winner and leave everybody else stuck. So…for those who didn’t win this time….never fear! I’ve put together a very special offer just for you guys, and I’ll be in touch very soon! 😀

05/10/2025

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. 😀

Alan Williams Coaching

23/10/2025

22/10/2025

19/10/2025

18/10/2025

17/10/2025

15/10/2025

12/10/2025

11/10/2025

09/10/2025

07/10/2025

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