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The Alan Williams Podcast

The Alan Williams Podcast

By Alan Williams Coaching

Your weekly piece of inspiration, learning, laughter, growth and fun.

Once a week you and I are going to switch off from the world, chill out and take a few minutes to work on ourselves. Enjoy the podcast!
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#35 Managing stress and managing you: 8 tips.

The Alan Williams Podcast Feb 12, 2020

00:00
35:03
#167 Optimising Time for High Performers.

#167 Optimising Time for High Performers.

Do you find yourself chasing your tail when it comes to your fitness goals? Business/career is demanding, and you just don't have enough hours in the day? You end up up stressed and/or low in energy? Which eventually filters over into work, family life and relationships. You want to give your health & fitness more attention but you just don't have time? Well this episode of the podcast is for you.
Mar 28, 202419:51
#166 Controlling State To Create Success.

#166 Controlling State To Create Success.

Do you consistently focus on negatives and/or worst case scenarios? Many people create an unwanted self-fulfilling prophecy without even being aware they're doing it. This episode delves into how we can control our state, and the life-changing impacts of doing so.
Mar 13, 202419:15
#165 Upleveling Life To Match Business Success.

#165 Upleveling Life To Match Business Success.

Is success really success if areas of your life, such as fitness or relationships, are falling down? Having worked with countless business owners Alan has seen a common trend....huge success in business, but major struggles in other areas. Indeed, sometimes business success comes abound as it's easier to distract ourselves with our areas of strength rather than building confidence in the areas that we're not so strong. This episode of the podcast will resonate with high achievers who have it all, on the face of it. But maybe haven't the level of contentment or happiness the public might perceive.
Feb 28, 202410:07
#164 3 Life Lessons From The Last 3 weeks.

#164 3 Life Lessons From The Last 3 weeks.

In this episode Alan explores the topics of respectful conflict, the importance of how you treat others and the stories we tell ourselves about why we "can't." All from his own recent experiences.
Feb 22, 202422:16
#163 From Tipping Point To Outstanding Success.

#163 From Tipping Point To Outstanding Success.

This episode explores the values and traits required to pull yourself from the point of out of shape, and fed up, to creating massive results. How do successful people respond when their back is against the wall? Getting to the top is hard, but staying there is harder....this episode delves into the secret ingredients that will keep you there.
Feb 07, 202413:19
#162 5 Things That Are Keeping You Stuck On Your Fitness Journey.

#162 5 Things That Are Keeping You Stuck On Your Fitness Journey.

Alan identifies the top 5 reasons that keeps people from achieving the body, and fitness goals, of their dreams.
Jan 31, 202415:28
#161 3 High Performance Habits To Drive Fitness & Career Success.

#161 3 High Performance Habits To Drive Fitness & Career Success.

In this episode Alan gives an insight into his daily routines and rituals that allow him to protect his energy to drive success in fitness and business. The routines outlined in this recording will change your life when implemented consistently.
Jan 24, 202418:09
#160 Acknowledgement Drives Inspiration.

#160 Acknowledgement Drives Inspiration.

To stay truly inspired requires us to reflect on the things we've done well. To celebrate our wins along the way. In this episode Alan asks some thought provoking questions that will set you up for an amazing year. He also discusses some strategies on finding the balance between life and career, to ensure you're thriving in both.
Jan 17, 202415:15
#159 Christmas Without The Weight Gain.

#159 Christmas Without The Weight Gain.

If you've been achieving some big fitness goals, you may be experiencing some anxiety about going backwards over Christmas. It's a busy time of year for high performers...getting everything squared off at work before the break, while also trying to keep the fitness routines ticking along. In this episode of the podcast, Alan shares 5 principles to help you have an amazing Christmas, without undoing all your good work.
Dec 06, 202315:17
#158 With Johnny Kenny: Celtic striker & Ireland U-21 International.

#158 With Johnny Kenny: Celtic striker & Ireland U-21 International.

Johnny Kenny achieved the dream of many young footballers when he signed for Celtic. What's even more impressive is that he was still only 18 years of age when he got that transfer. In this episode of the podcast Johnny gives a great insight into the life of a footballer at one of the biggest clubs in the world. As a current Republic of Ireland U-21 international Johnny also speaks about his pride at representing Ireland, and scoring goals for his country.
Nov 09, 202331:48
#157 Seperation Season.

#157 Seperation Season.

Seperation Season is upon us. The time of year that show us who is really about "lifestyle change" or who just likes the idea of it. In this episode of the podcast, Alan shares his thoughts on how to navigate the Winter months to ensure you're not one of those people feeling horrendous in January. If you want to be one of those who are feeling amazing about themselves at Christmas time, give this a listen.
Nov 01, 202323:17
#156 Client Hotseat; Jessica Sweeney. 3 stone lighter, and the old confidence back.

#156 Client Hotseat; Jessica Sweeney. 3 stone lighter, and the old confidence back.

Jessica Sweeney joined Elevate two years ago. She had gained a lot of weight which had left her low in confidence, struggling with her body image, and experiencing health problems.

Today she is 3 stone lighter, and in a completely different place. The old confidence is back. She even got a job promotion, which she puts down to that increased confidence. She's much happier, and more comfortable, in her body. And the bubbly personality is back. Her doctors couldn't believe the difference in her when she went back, and her health is a million times better that it was previously.

Jessica shares her story in this episode of the podcast, aswell as some amazing tips around mindset, nutrition and training.
Oct 12, 202355:31
#155 10 Years-10 Lessons.

#155 10 Years-10 Lessons.

Alan Williams Coaching is ten years old. In this episode Alan shares his top 10 lessons learned from those ten years. These life & business lessons will also be very relevant to a weight loss journey. The principles of achievement tend to be the same, whether the goal is fitness, business or life.
Sep 06, 202340:05
#154 Uncomfortable Principles That Create Success.

#154 Uncomfortable Principles That Create Success.

Being successful with any goal will require a willingness to lean into things that we find uncomfortable. There's a nice side to personal development that gives us a warm feeling. But there also has to be a realism, and an understanding, that discomfort is also a fundamentally important part of growth. Successful people embrace it. This episode looks at some of the common discomforts people avoid, and how life-changing it can be when we step into them.
Aug 23, 202322:18
#153 Five Things You Need To Understand About Losing Weight.

#153 Five Things You Need To Understand About Losing Weight.

Most people think it's just "Eat less, move more." But if it was that easy everybody would be walking around with a 6 pack, right? This episode will give you 5 perspective shifts that will help you unlock this weight loss thing, once and for all.
Aug 16, 202320:28
#152 With Luke Beastall; Coach & Ex Footballer.

#152 With Luke Beastall; Coach & Ex Footballer.

The life of a footballer is often associated with glamour and wealth. For those living the dream, that may or may not be the case. But what about those who come so close but don't quite make the cut? From the age of 7, Luke Beastall was spending time in the acadamies of clubs such as Sheffield United & Derby County. In this episode of the podcast Luke gives an amazingly honest insight into some of the struggles he encountered in the world of football, and also some of the mental health difficulties he faced when the dream was taken away. In more recent years, Luke has established Musclecoach, a coaching business for those who want to get into great shape and want more from life. For good measure, there's even a Roy Keane story thrown into this week's podcast!
Jul 19, 202301:06:28
#151 With Scott McDonald: Coach & Ultra Endurance Athlete.

#151 With Scott McDonald: Coach & Ultra Endurance Athlete.

When two coaches join forces, the conversation goes to different levels. In this episode Alan sits down with Scott Mcdonald to discuss everything from getting in shape to taking on the Marathon De Sables, one of the world's toughest endurance events. Scott put himself through that ordeal, running through the desert in 56° heat for 6 days. Some of the lessons and mindset tips that Scott shares are incredibly powerful. Inspiration levels are off the charts in this episode!
Jul 14, 202301:15:04
#150 The Thinking Around Weight Loss

#150 The Thinking Around Weight Loss

Creating long term change is not about the results you get. It's about the new identity you're taking on, the way you think about the process and the relationship you're creating with all aspects of a healthy lifestyle. This episode gives you 10 thinking tips that fundamental to gaining, and keeping, the results you've dreamed of.
Jun 21, 202325:07
#149 How To Get Unstuck.

#149 How To Get Unstuck.

Getting in great shape rarely comes down to ability, but more your ability to control your mood, state and feelings. As humans we have an 80% negativity bias, so it can be a challenge to respond in a positive way to setbacks or roadblocks. This episode will give you a major perspective shift on what's ACTUALLY holding you back.
May 31, 202321:14
#148 Building Confidence In Your 30s.

#148 Building Confidence In Your 30s.

People joining Elevate often have a few things in common. Often they're in their 30s. Their body has changed so much from their 20s, maybe with the arrival of kids and/or other factors. They no longer feel comfortable in their own skin, and their confidence has taken a battering along the way. This episode delves into the topic of confidence, and how to build it back up. With a few acecdotes thrown in, as always!
May 24, 202328:08
#147 The 5 Step Checklist To Move You Beyond Short Term Weight Loss Results.

#147 The 5 Step Checklist To Move You Beyond Short Term Weight Loss Results.

Most people can lose some weight but really struggle once that initial novelty, or blast of motivation, wears off. This podcast is a 5 step checklist that will bring you enormous clarity and help you to move towards creating results that will last a lifetime. It's slightly different to most episodes of the podcast in that you'll maximise this one by journalling on the prompts provided.
May 17, 202315:24
#146 With Sinead Kane; Client Success Coach within the Elevate programme.

#146 With Sinead Kane; Client Success Coach within the Elevate programme.

As the Elevate programme grew from strength to strength, it became too big for one person to manage alone. So in January 2023 Alan brought Sinead Kane in as Client Success Coach. In this episode of the podcast Sinead shares her own inspiring fitness story. How she went from crying while out shopping, to losing 5.5 stone and then going on to the world of bodybuilding. In addition to providing loads of inspiration, you'll also get some nuggets of gold and powerful advice in this week's podcast.
May 12, 202352:32
#145 Client Hotseat: Martina Rogers. 3 Stone Weight Loss While Juggling Career and Family Life.

#145 Client Hotseat: Martina Rogers. 3 Stone Weight Loss While Juggling Career and Family Life.

Martina Rogers joined Elevate at a point where her confidence was low, she was out of shape and she was struggling to take control of it. Today she is almost 3 stone lighter, thriving in her work life and very contented in family life. In this episode of the podcast Martina shares her inspiring story aswell as some of her biggest lessons and advice from her own experiences. This one is a must listen for those who want to get in shape but are struggling to manage time and energy.
Mar 16, 202301:02:37
#144 How To "Motivate" People.

#144 How To "Motivate" People.

In this quickfire episode Alan shares some thoughts around how we condition each other, sometimes without even realising. And some really iseful strategies on how to keep people motivated and inspired.
Mar 01, 202314:30
#143 Do What You Said You'd Do.

#143 Do What You Said You'd Do.

In this episode Alan documents his journey of getting into the best shape of his life, which culminated in a photoshoot in January. He explains why he did it, and the 6 biggest lessons he learned from it. This will be relevant for whatever stage you are at on your fitness journey, and may even inspire you too!
Feb 22, 202301:03:49
#142 With Joseph Ndo: International Footballer. (Part 2).

#142 With Joseph Ndo: International Footballer. (Part 2).

In part 2 of this 2 part series Joey discusses the experiences of playing against players like Kluivert, Seedorf, Maldini and Baggio. He gives an incredible insight into what it's like to play in a World Cup. He also speaks about the on field death of his great friend Marc-Vivien Foe, and how his death impacted those closest to him. Alan and Joey recall the most successful period in the history of Sligo Rovers. There are some amazing stories here on how Joey demanded higher standards from those around him when he joined the club, and drove a winning mentality. There's also some passionate discussion on why the club has struggled in more recent years. Joey also gives an understanding of the leading role his faith plays in his life.
Jan 20, 202301:30:18
#141 With Joseph Ndo: International Footballer. ( Part 1)

#141 With Joseph Ndo: International Footballer. ( Part 1)

Joey Ndo reached the very highest levels in the game competing in two World Cups, and winning two African Nations Cups. Arguably the greatest player in League of Ireland history, he won everything there is to win in this country. In part one of our two part series we look at the work Joey is doing now mentoring young footballers, and impacting their lives. We also trace Joey's steps from his early days playing in Cameroon, and some of the challenges he has faced with along the way. All the way through to his international debut against Holland, and having Marc Overmars as his direct opponent. To then being selected for the 1998 World Cup in France. As a bonus, there are some amazing life lessons thrown in along the way.
Jan 18, 202357:16
#140 How to avoid being a January statistic.

#140 How to avoid being a January statistic.

Every January sees most of the population decide to improve their life in some way. For a lot, that's getting in shape. The percentage of those who actually follow through, beyond the first couple of weeks, is shockingly low. This episode of the podcast tells you what you need to do to avoid being one of those people. This is time to plan for it, not when you're in a blind panic in January!
Nov 30, 202217:23
#139 5 Weight Loss Realities The Marketers Won't Tell You.

#139 5 Weight Loss Realities The Marketers Won't Tell You.

The perception of a weight loss journey vs the realities can be quite stark. This episode gives it to you straight. It's a short episode, full of fire. Disclaimer: May contain some hard-hitting truths!
Nov 24, 202218:45
#138 Stadium events, physique photoshoots and everything in between!

#138 Stadium events, physique photoshoots and everything in between!

This episode is an update in what's been happening in the world of Alan Williams Coaching. From speaking at the Aviva Stadium to his current training routine, holidays, and client wins. As always, some golden life and fitness lessons are intertwined with the many stories and updates.
Nov 15, 202236:30
#137 Alan's 15 Self-Management Rules.

#137 Alan's 15 Self-Management Rules.

Want to improve your mood, mindset and show up optimally? Here's everything you need to know. From self-awareness all the way through to keeping your body working for you.
Sep 21, 202237:31
#136 Failure or Feedback?

#136 Failure or Feedback?

Our thinking shapes our life. Some people see failure, others see feedback. Those who see feedback learn, and improve. This episode is an off-the-cuff episode with Alan sharing some thoughts on things like failure, making assumptions, being grateful and behaving your way to different outcomes.
Sep 07, 202224:25
#135 Beginner's Mindset & The Importance of Environment.

#135 Beginner's Mindset & The Importance of Environment.

Ego causes many people to run away from the beginner's mindset, instead of embracing it. In this episode, Alan explores why we need to leave ego aside and how our life can benefit from being ok with not being good at things. This episode also looks at the importance of environment, and how it can raise you up or pull you down.
Aug 31, 202219:16
#134 10 Life Lessons.

#134 10 Life Lessons.

It's almost 9 years since Alan Williams Coaching was established. In this episode Alan shares 10 of his biggest life lessons from that journey. It's impossible not to move your life forward if you apply the 10 mentioned.
Aug 17, 202240:01
#133 6 Ways We Emotionally Derail Ourselves.

#133 6 Ways We Emotionally Derail Ourselves.

Do you often find yourself angry, sad, frustrated or like your energy is being drained? This episode identifies 6 everyday things that are contributing to that and massively decreasing your quality of life. Some definite lightbulb moments here, and easy to implement fixes.
Aug 10, 202230:06
#132 Building Beliefs That Empower You.

#132 Building Beliefs That Empower You.

Wouldn't it be useful if you knew how to change that negative belief that has been been holding you back for years? This episode will show you how to do just that, and allow you to completely change how you think about those things.
Jul 27, 202215:10
#131 Client Hotseat: Yvonne Mullaney. Mum, Business Owner and now in the shape of her life.

#131 Client Hotseat: Yvonne Mullaney. Mum, Business Owner and now in the shape of her life.

Yvonne Mullaney is a Mum to two small kids. She also owns, and runs, a busy salon. Last November, Yvonne joined Elevate having hit rock bottom with her body, and her confidence. She had no training background, and no idea where to start. All she knew was that she couldn't keep going as she was. She was uncomfortable in her own body and found herself wearing hoodies to cover up. Everything has changed for Yvonne over the last few months. She went on holidays recently and was wearing clothes from the time she got engaged in 2018. She's also back to the weight she was before her kids were born, and she's loving life again. In this episode of the podcast Yvonne shares her story, along with some incredible tips, lessons and advice. If you find yourself in a similar situation to where Yvonne was last November....you NEED to listen to this.
Jul 20, 202201:11:60
#130 The Advantages of Being 30+.

#130 The Advantages of Being 30+.

Are you over 30? Feeling like mid life spread is kicking in, and you have to just accept that, no matter how much you dislike it? This episode is about debunk that myth, and blow your mind in the process.
Jul 13, 202224:43
#129 Vanity or Sanity?

#129 Vanity or Sanity?

In this episode of the podcast Alan examines external perceptions of training, and how aligned those perceptions are with the reality of a fitness lifestyle. Is it vanity, or does it just give us sanity? The "he loves himself" attitude is also dug into in this episode, as well as how you can change your relationship with food/unhealthy habits to create long term change.
Jul 06, 202221:28
#128 An Attitude of Gratitude.

#128 An Attitude of Gratitude.

As we hit the halfway point in the year Alan reflects on the year to date. The lessons learned, the achievements and why it's important to acknowledge yourself in order to generate contentment.
Jun 29, 202239:53
#127 A statue has never been erected in honour of a critic.

#127 A statue has never been erected in honour of a critic.

A short podcast full of fire. Why you can't let others invalidate your goals. Dealing with criticism. Why stepping out of "the norm" often brings judgement, or ridicule, and how to manage that.
May 18, 202216:02
#126 Developing the Athlete, and the Human

#126 Developing the Athlete, and the Human

Getting in great shape requires an identity shift. It requires you start developing an athlete's mindset. Setting higher personal standards and changing the way you think. In the middle of all that, it's important not to neglect the human being. Developing one but not the other can massively impact physical and/or mental health. This episode looks at how to strike that balance and get everything you want in life.
May 11, 202236:04
#125 Who taught you to think like that?

#125 Who taught you to think like that?

Most of us wander through life subconsciously taking on beliefs that we never question. Many of those beliefs can become self-limiting, and shape future decisions about who we are, or what we're capable of. This episode looks at the power of beliefs, and why we may need to question our thinking.
May 04, 202228:37
#124 What to do when your fitness journey starts going backwards.

#124 What to do when your fitness journey starts going backwards.

You've been doing well, getting results and you're feeling good. Then out of nowhere you find yourself going backwards. Same old story. Or maybe not...here's what to do when you find that happening.
Apr 28, 202214:58
#123 If Not Now, When?

#123 If Not Now, When?

Is life passing you by? Maybe you're waiting for the "right time?" This episode will give you some perspective on life, and why you need to step into the things you've been putting off. It looks at why we need to stop playing small, why we need to stop seeking external validation, and why the safety net needs to go.
Apr 06, 202221:09
#122 Client Hotseat: Aine Potter. 32 lbs lost and a life transformed.

#122 Client Hotseat: Aine Potter. 32 lbs lost and a life transformed.

This week's episode is a chat between Alan and his client, Aine, who has been on an incredible journey since November 2021. Back then she was at "mental and physical breaking point". Her health was suffering, her confidence was on the floor and she was struggling to prioritise herself in the middle of a busy life. Today she is 32lbs lighter, fitter than she has ever been, and most importantly....feeling like a new person. In this episode Aine shares her story, in addition to some priceless tips for those starting out in a similar position to what she did.
Mar 30, 202201:00:20
#121 How Did Ireland Become The 2nd Most Obese Country In The EU?

#121 How Did Ireland Become The 2nd Most Obese Country In The EU?

A report printed in the Irish Independent this week showed that Ireland is now the 2nd most obese country in the EU with over a quarter of the population classed as obese. In addition to those numbers, 61% of adult males and 49% of adult females are classed as overweight. In this episode of the podcast Alan shares his views on why he feels this trend is occuring, where we're going wrong, and what can be done.
Mar 23, 202230:17
#120 Yep, you've been programmed!

#120 Yep, you've been programmed!

Ever met someone who can't even consider the possibility that they could be even a little bit wrong? Or are you the person who responds with panic, stress and anxiety when things go wrong? In this episode Alan explains the reasoning behind those things, how we can change them, why none of us are actually objective or open-minded, and how we all create our own experience.
Mar 16, 202215:26
#119 Is Your Environment Sabotaging Your Success?

#119 Is Your Environment Sabotaging Your Success?

A tree requires a soil rich environment to grow. In this episode Alan looks at the components of a soil rich environment for success on a weight loss journey. If your soil is not conducive to growth, your tree will wilt and die. This episode is for you if you're not in an environment that supports your goals.
Mar 09, 202223:56
#118 Extracts from Weight Loss Simplified.

#118 Extracts from Weight Loss Simplified.

A very different type of episode as Alan reads some extracts from his new book, Weight Loss Simplified, and gives context and further thoughts on the points published in the book. Alan's written opinions are usually very honest and to the point, so giving further explanation makes for a great podcast episode.
Mar 02, 202226:28