Alan Williams Coaching (2026)

22/02/2026

Shelly didn’t need more motivation. She needed structure.

When she joined us, she was pretty stretched.

Busy career.
Kids at home.
Trying to be present everywhere.
Running on caffeine and convenience.

She had trained before.
She knew what to do.

But somewhere between deadlines, dinner prep and school runs…
training slipped.
Sugar crept in.
Energy dropped.
And the weight followed.

We didn’t overhaul her life.

We put structure back in.

✔️ A simple training plan that fit around work.
✔️ Clear nutrition targets (without banning everything she enjoys.)
✔️ A strategy to break the daily sugar habit.
✔️ Systems that fit around family life.

No extremes. Just simple to follow guidelines that got her winning from day one.

Her end results….

👉 Stronger.
👉 Leaner.
👉 Clear-headed.
👉 Back in control.

This is what happens when ambition meets the right plan.

If you’re out of shape and struggling to balance it all with career and family life…

DM me “Fat Loss” and I’ll show you what easy results look like. 😀

21/02/2026

𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗼𝘂𝗻𝗱 𝗨𝗽:

➡️ We’re getting into the home stretch with the house build. Some suppliers have caused me a lot of stress this week. Sarka keeps reminding me that it’ll all be worth it in the end! Let’s hope so. 🤞

𝗘𝘃𝗼𝗹𝘃𝗲:

🚀 This week we had Dr. Ella Whitcomb-Khan in to deliver a mindblowing session for clients. Ella is a doctor of psychology and helped the guys to understand the neuroscience behind WHY they self-sabotage, and how they can fix it. There were some massive lightbulb moments. 💡

🚀 Not only do our clients get outstanding results, they also get them way quicker than everyone else….

⭐️Will joined us 2 weeks ago and already has 4.1kg gone. He also says the house feels calmer because he’s calmer, and more energetic. So many career-driven people take work home and let their mood impact family life….eradicating that is a huge win.

⭐️ Karen has lost 38lbs since joining us. Her journey has been so inspiring. She ran her first 10km last week. This woman couldn’t run at all when we first spoke. 😮

⭐️ Andrea is 2 weeks in the door and has torched 2.7kg of body fat already, despite birthday celebrations in the middle of that time. 🎉

⭐️ James joined us last summer. He has lost an incredible 14kgs, kept it all off and landed a new role, which he puts down to his higher levels of confidence. People have also been complementing him loads, and asking what he’s doing! 😁

⭐️ Cillian has been with us for 6 weeks now. He has 4.6kg gone now and his body is already becoming lean and defined.

⭐️ Seán is 3 weeks in and has 5kg off already. This man is definitely one to watch in 2026, huge work going on. 💪

All of these guys are either business owners or career-driven people. They are super-busy and still getting insane results.

Why?

Because I’ve designed a system that’s focused on maximising results with the minimum input of time and effort for clients.

🔥 If you’re an action-taker who wants results similar to what you see above, DM me the word “RESULTS” and let’s chat.

Or you could…you know…continue to watch our crew winning every week, while wishing it was you, and not doing anything about it. 🙅‍♂️😀

19/02/2026

The most embarrassing thing I used to say in my younger days as a fitness professional…..

“We all have the same 24 hours in the day.”

It’s fair to say I was naive and had no idea about real responsibilities.

At 40 years of age my life is light years away from what it was in my 20s.

I’m running a successful business. Building a house. Raising a 6 month old baby. Prioritising a great relationship with my partner, in the midst of the baby chaos. And still keeping my body and health in peak condition.

In a nutshell, there’s no spare time in my life now.

And I’ll respectfully disagree with the 20-something-year old version of me who confidently stated that we all have the same 24 hours in the day.

I’ve adapted the way I train and the way I eat as my circumstances have changed.

I’ve created new systems that work around my ultra-busy life.

In work I now only partner with career-driven people who are over 35. These are the people that I can most closely relate to, and therefore the people whose problems I’m best positioned to solve.

So if you’re also at a point in your life where it feels like you’re being pulled in every direction, and your fitness goals have long since been neglected….

I’m here to help. 😀

18/02/2026

Some people just don’t know where to start. Others are doing SOME things but maybe prioritising the WRONG things.

In this podcast episode you’ll be find everything you ever wanted to know about fat loss. Exactly what to do, and in what order. What matters, and what doesn’t matter.

I hope you find it useful. 😀

https://open.spotify.com/episode/03RRGamRj1VetozcUEWJU3?si=l-9bX1L_TNK2LosfDU-hHQ

15/02/2026

She didn’t need more willpower. She needed a better plan.

When Pam came to me, she wasn’t lacking ambition.

She was juggling a career.
Raising her kids.
Trying to be everything to everyone.

And her health? It was happening in between everything else.

Food was grab-and-go.
Training was inconsistent.
Nutrition felt confusing.
Energy was low.

Not because she didn’t care.
Because she was stretched.

So we didn’t throw her into extremes.

We did three things:

1️⃣ We educated her.
No fads. No guesswork. Just simple, practical nutrition she could use in real life …around school runs, meetings, long days.

2️⃣ We met her where she was at.
No “all or nothing.”
No punishing sessions.
Just a structured training plan built around her current level, and then progressed intelligently.

3️⃣ We built momentum.
Small wins.
Consistency.
Confidence.

And the result?

Stronger.
Leaner.
More in control.
More energy at work.
More presence at home.

This wasn’t just a physical transformation.

It was a shift from reacting to life, to being in control.

Pam proved something powerful:…

When the strategy matches your life, everything changes.

If you’re balancing career, family, and constant demands…and you feel like your health keeps slipping down the list…

You don’t need more motivation.

You need a smarter approach.

DM the word “READY” below and I’ll show you how. 😀

14/02/2026

One of my clients told me something recently that really surprised me.

This is a man who’s lost 36lbs since joining us, and has been a dream client.

He told me that in his teenage years and early 20s, he felt inadequate because he wasn’t as passionate about GAA, or as good at it, as his friends.

That stopped me in my tracks.

Because this same man is now a director of a large company, leading people, making big decisions, and achieving huge career success.

He’s the kind of person you’d assume has always been confident.

And yet, because he didn’t excel at sport, he started to believe the story that he was “not sporty.”

He thought people saw him as lazy. And eventually, he began to see himself that way too.

But how could he be lazy?

This is someone who’s built a high-level career, raises a family, and has now dropped 36lbs on top of that. That doesn’t happen without drive.

When we spoke, I pointed out two things:

1️⃣ He was never lazy. He just hadn’t learned how to apply his natural drive to fitness yet.
2️⃣ He just hadn’t found something he enjoyed. Too many people try one or two things, don’t like them, and assume they’re not cut out for it.

As coaches, our job is to meet people where they are and make the process enjoyable and achievable.

Because with every small win, confidence grows, and suddenly, that “I’m not sporty” story starts to fade.

This client may be a company director, but he’s also a human being.

And watching him build his fitness confidence, one brick at a time, has been a reminder that most people aren’t lazy…they just need the right environment, support, and belief to succeed.

10/02/2026

Our community is full of business owners and career-driven people.

They typically reach out because their week is already full and they’re feel like they don’t have time for their fitness goals.

They think training sessions need to be an hour. Meaning they usually don’t happen.

Food choices are made when they’re already tired, leading to poor choices.

The guys in our program didn’t “find time”.

They stopped losing it.

We built fitness around their real week:

– Short sessions that fit into actual gaps.
– The week planned once, not renegotiated daily.
– Food that removes thinking, not enjoyment.

Same job.
Same family.
Same diary.

Just less friction.

When structure is right, fitness doesn’t need hours.
It needs a system that respects your time.

That’s how they get 1–2 hours per week back
and still get in great shape.

If your life is busy by design, your fitness has to be as well.

I’ve developed a system that work for busy people.

DM ME “BUSY” and I’ll explain how we do it.

08/02/2026

“𝗜 𝘄𝗮𝘀 𝘃𝗲𝗿𝘆 𝗯𝘂𝘀𝘆 𝘄𝗶𝘁𝗵 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗮𝗻𝗱 𝘀𝘁𝗶𝗹𝗹 𝗺𝗮𝗻𝗮𝗴𝗲𝗱 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲 𝘁𝗵𝗼𝘀𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀.”

Meet Karen. If you need inspiration look no further than this hero.

She joined us in November and her results have been nothing short of jaw-dropping. 💪

Karen came to us because she was struggling to manage her weight, and was concerned for her future health.

She was extremely busy with work, and was heavily reliant on sugar and pick-me-up foods.

We implemented a few simple steps to get her winning….

➡️ Got her nutrition under control and, in turn, her sugar habit.

➡️ Got her training at a level that suited her. And also made sure her training was time-efficient and worked around her busy life.

➡️ Brought a level of support that she hadn’t got with other programmes.

The results you see are amazing. But there’s something you should know…

She has done them without trying to be perfect.

Just this week we were reflecting on how it’s possible it get insane results without cutting out everything you like. And that’s what makes it a lifelong change.

Karen is great to work with. She’s one of those people who trusts what we do and just implements.

And the results truly speak for themselves. 💪

The exciting part is, this is only the tip of the iceberg. I can’t wait to see the levels this legend goes to in 2026.

If you’re as inspired by Karen as I am, hit that like button and show her some love. 😀

07/02/2026

𝗧𝗵𝗲 𝗪𝗲𝗲𝗸𝗹𝘆 𝗥𝗼𝘂𝗻𝗱 𝗨𝗽:

➡️ It was great to have the League of Ireland season back. Sick to see Rovers lose in the 90th minute but I saw enough to be optimistic for the season ahead.

➡️ It was Daddy Day Care for Kai today. We chilled and watched a bit of the Man United game. After a really intense week it was nice to spend some time with him and switch off from the outside world.

𝗘𝘃𝗼𝗹𝘃𝗲:

We’re powering into February with huge progress made all round.

⭐️James is 13kg down since he joined us. He is at his lightest in years and his new confidence led him to landing his dream job.

⭐️ Annette has dropped a stone and has been so consistent. She said something this week which hit hard “I don’t see food as the enemy anymore.” The power of that statement can’t be overstated. You’ll be eating food until the day you die so it’s crucially important that you have a healthy relationship with it.

⭐️ John is one of our US-based clients. He’s only 5 weeks in but he already has 13lbs gone and he’s feeling good. 💪

⭐️ Sean is one of our newest clients and in his first week he has 2kg gone already
Huge start. 💪

🔥 If you’re a business owner or career-driven person, who wants to lose 10-12kg in the next 90 days, I can help you.

And if you haven’t got started yet in 2026, that’s ok. But let’s be honest, if you’re going to put it off any longer….you’re bullsh*tting yourself and 2026 will be the same as 2025.

If you’re serious, and you want help, pop me a message. 😀

06/02/2026

I have more energy at 40 than I did at 25.

Not because I’m doing more.

But because I stopped bleeding energy everywhere.

Most people think low energy is just:

– Getting older.
– Being busy.
– “Normal” with work and kids.

It isn’t.

Energy is built (or destroyed) by the boring, little stuff you do every day.

Sleep you protect instead of sacrifice.

Movement you keep even when life gets hectic.

Food that fuels instead of just fills a gap.

Space away from noise, screens, and constant demand.

None of this is extreme.

None of it requires motivation.

And none of it works if you only do it when life is calm.

That’s the shift most driven people miss.

If your ambition is still there
but your energy isn’t…

This is where you start.

Have a swipe through the slides and let me know which one stands out most to you. 😀

03/02/2026

They weren’t “too busy”.
They were just trying to solve fat loss with the wrong rules.

Strong career.
Packed schedule.
Constant mental load.
And their own health always last.

So they assumed:

• They needed more time.
• Their diary was the problem.
• They’d start when life slowed down.

They were wrong.

They didn’t overhaul their lives.
They built systems that fit the lives they already had.

Shorter sessions.
Smarter habits.
A plan that works on real weeks, not ideal ones.

If you’d like to lose 10–12kg in the next 90 days around your hectic schedule,
DM me “BUSY” and I’ll show you how.

31/01/2026

What worked in your 20s won’t work now.

Getting in shape in our 20s was easy….

Metabolism was on fire, we had all the time in the world and our bodies reacted to even a few slight changes.

As a 39 year old dad, running a business, I’ve had to adapt how I do things in recent years.

The first step is to stop listening to 22 year old influencers telling us “we all have the same 24 hours in the day”. Come back to me on that one when some real responsibilities kick in!

Today I work by the philosophy of “minimum effective dose.”

I spend a lot less time in the gym but I’m actually in better shape at 40 than I ever was in my 20s.

You don’t do things the same way in your business/career now as you did 20 years ago.

Fitness is the same. We have to be open to adapting to different methods at different points in our life.

Right now it feels like “nothing works” in relation to getting your body in shape.

The actual truth is…the old way doesn’t work.

You just need a better system that fits with where you’re currently at in your life.

If you’re ready to start winning again DM me “EVOLVE” and I’ll walk you through that system. 💪

Alan Williams Coaching

22/02/2026

21/02/2026

19/02/2026

18/02/2026

15/02/2026

14/02/2026

10/02/2026

08/02/2026

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31/01/2026

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