Alan Williams Coaching (2026)

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.

07/04/2026

We’re hiring!

Alan Williams Coaching is moving into an exciting new era.

Due to continued growth we’re hiring a new coach.

This is an opportunity to join one of Ireland’s leading online coaching communities, with the focus on delivering an incredible client coaching experience.

The successful applicant will:

✅ Be friendly, enthusiastic & professional.

✅ Be a good communicator.

✅ Have a proven track record of client physique transformations.

✅ Be genuinely passionate about health & fitness.

✅ Be willing to go the extra mile to ensure every client receives a 5 star service.

✅ Be competent with technology.

This role may even suit a great coach who is self-employed but doesn’t have a big client base.

If the role sounds interesting to you, DM me the word “COACH” and I’ll send you the next step of the application process. 👊

07/04/2026

My clients are all very busy people. But as you see from our socials…they’re still getting insane results.

These guys have the exact same challenges as you…career pressure. Kids. Full schedules.

They didn’t find more time.
They stopped wasting the time they had.

They stopped overthinking and started doing. We focused on getting the most out of the limited time they did have.

That’s it.

Just making much smarter use of their time.:

If you’re busy and still stuck…reach out and I’ll show you how to succeed with your fitness goals, in spite of your lifestyle.

DM “EVOLVE” if you want to see how we do it. 💪

06/04/2026

Kai got his first workout in today!! 💪

A little family workout got done on the bank holiday.

At 8 months old he’s seeing his parents training. And I love that.

The truth is our kids will pick up our habits and our lifestyle.

What they grow up with will influence their health, fitness and wellbeing for the rest of their lives.

When kids grow up around active parents and eat nutritious foods….that’s just “normal.” And it’s the best gift we can give them. They won’t have to worry about trying to “eat healthy” or “get fit” when as they move through life.

The alternative is passing them all of the unhealthy habits that have kept us stuck, miserable and unhealthy for years.

We’re all busy. And life is never going to get quieter.

But it’s more important than ever that we make time to prioritise health & fitness.

Not just for ourselves, but for those who matter most to us. 👊

05/04/2026

You may see this and think it’s a weight loss post but it’s not.

It’s what happens when someone who’s used to performing at a high level…
decides they’re done letting their fitness lag behind everything else.

It’s when they realise that life won’t quieten down. And that they can’t keep waiting for motivation.

The real issue isn’t knowing what to do.
It’s. having a way to actually stick to it when life is busy

If you’re out of shape because you’re struggling to balance fitness with career & life….

Message me READY and I’ll show you how we do it. 💪

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. 😀

Alan Williams Coaching

09/04/2026

08/04/2026

07/04/2026

07/04/2026

06/04/2026

05/04/2026

02/04/2026

01/04/2026

31/03/2026

30/03/2026

29/03/2026

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