Should you just eat all around you because it's Christmas? Maybe you want to enjoy yourself without totally de-railing your fitness journey? Alan explores the how and why in this episode. The importance of preparation, planning, persistence are also discussed. Also has the meaning of Christmas changed and has that impacted on our mental health?

The episode is primarily based on exercise. Alan looks at things like the definition of fitness, why your results are not matching your training hours, the best type of resistance training for you, what your body is telling you, making progress away from the gym, the difference between Obsession & Dedication, and loads more!

In this episode Alan answers the questions sent in by you, the public, via social media. Everything from weight loss, to building self esteem, dealing with begrudgers and getting your boyfriend to start training!

Alan sits down to chat with GAA star Emlyn Mulligan. An amazing insight into the lifestyle, mindset and commitment of an elite GAA player. Loads of incredible honest opinions, advice for aspiring footballers, training and nutrition insights, overcoming 3 ACL injuries, Emlyn's current time away from the Leitrim GAA scene, his plans for the future and loads more!

What does success truly mean? What shapes our idea of success? Should we allow our children to experience losses and defeats? Why the external view of success is not as important as the internal. How many of us are ok with spending time in our own company? All discussed in this weeks podcast!

Alan explores the mindset around goal setting, why it's crucial to success, why most people fail with their goals, the impact of personal development in his own life, positive affirmations, your crutches when you encounter problems in life and why waiting until January is not going to work!

In this episode Alan explains how to develop resilience and an attitude of gratitude. He shares the story of his recent health scare and how his mindset and attitude helped him to cope.

Alan shares his top 12 tips on weight loss. Everything you need to know to kickstart your weight loss journey is in this weeks episode.

Alan discusses the importance of creating opportunities rather than waiting for them, dealing with imposter syndrome, saying yes even when you're terrified, and why waiting for your lottery numbers to come up is not the most productive money maker!!

In this episode Alan discusses how and why we either create connection or disconnection with the people around us. Dealing with challenges from naysayers and friends as you improve your life, why the words you say are not always what will be remembered and much more!