This episode explores the idea that people will only create lasting change in their lives when they are truly ready to do so. Alan talks us through what he calls The Phases of Readiness. Those stages we pass through before finally getting to the tipping point; that moment where we can no longer continue as we are. You'll also receive loads of tips on how to move yourself through those stages, and progress your life.

This week Alan discusses the importance of embracing discomfort, nerves, pain, inconvenience and vulnerability in order to create positive results in your life. He looks at the impact modern living has had on our ability to achieve success. He also speaks about why vulnerability is actually a strength, and how courage can be a gamechanger.

In the first episode of 2021 Alan gives an insight into his own experiences of burnout, how to avoid it, and the importance of having a release. He also discusses the concept of failure being part of success, and the dangers of being offended by everything!

In thie episode Alan shares 15 pieces of advice that he'd give to his younger self. This is the past episode of 2020, and it may help you with those dreaded new year's resolutions too!

Alan shares his story on going 12 months without alcohol, his reasons for doing so and what he's learned in that time. He also discusses his relationship with exercise, the Irish culture and attitudes around alcohol, the importance of doing what's right for You, and why fitting in is not a great idea!

Mary Cullen represented Ireland at 3000m and 5000m. During the course of a glittering career she won bronze at the 2009 European Indoor Championships. She also broke Sonia O' Sullivan's record over 3000m indoors, and still holds that record to this day. In 2019, whilst pregnant, Mary was diagnosed with Cancer. And so began the biggest battle of her life, far away from the track. This episode is heart-breaking, uplifting and inspiring, all in one!

In this episode Alan takes questions from the general population and answers them in a Q&A style. Topics include eating out without derailing weight loss, improving sleep, fat burning, drinking water in the morning, portion sizes, and much more!

In this solocast Alan shares some of his learnings, and experiences, from returning to academic education. He also shares some ideas on why it's so important to keep the brain active, running a business while studying, figuring out your learning style, and a bizaare poster that was hilarious but also showed ambition!

In this episode Alan explores the possibility that our daily lives can erode our levels of self discipline and will power, hence negatively impacting our body composition goals. As always, thoughts, ideas and concepts are offered to help you come up with some practical solutions.

In episode 67 Alan looks at perceived levels of exertion versus what we're actually truly capable of. This episode contains some fascinating mindset/psychology chat around the need for challenge, creating (mentally) safe environments for clients, the difference between empathy and sympathy, and how our stories create our experience. This episode is a must for anybody who is stuck in a rut, and needs to up their game!