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!

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!

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.

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.

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.

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.

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.

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.

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.

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.