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PODCAST

Busy Pro, Fast Wellness

Alan Welch is a passionate wellness advocate dedicated to empowering busy professionals with swift, effective techniques to master their physical and mental health, unlocking inner peace, joy, and fulfillment. A former semi-professional musician and lifelong athlete, he achieved multiple sub-2:45 marathons, grueling 200km endurance cycling rides around Lac Léman, and mountain ascents on a mountain bike. As a youth, he excelled as a Hampshire cross-country runner, twice biathlon champion

health & fitness

All Episodes

10:34

How to Perform with Passion and Perseverance: ...

Busy Pro, Fast Wellness ·

2025/07/06

Passion, Performance & PerseveranceQuick 22 second YouTube video to show Star Jumping Jacks and High Knee Thrusts: https://www.youtube.com/watch?v=Q-BEXiDC3Ac 🎾 Episode Highlights: Marin Cilic’s stunning Wimbledon comeback: after knee surgery and a ranking drop, the 36-year-old stunned world No. 4 Jack Draper in 4 sets (6‑4, 6‑3, 1‑6, 6‑4), striking 53 winners to Draper’s 29ausopen.com+9indianexpress.com+9nypost.com+9courtsidecoffee.substack.com+15as.com+15thetimes.co.uk+15. Cilic’s

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09:53

How to Shift from Stress to Strength in 2 Minutes -...

Busy Pro, Fast Wellness ·

2025/06/29

Episode 43 – How to Shift from Stress to Strength in 2 Minutes 🔑 Episode Overview Discover a powerful 2-minute routine designed to help busy professionals flip from reactive stress to calm, creative strength. Inspired by David Bayer’s primal vs powerful states and the extraordinary transformation of David Goggins, this episode empowers you to take control—fast. 🧠 What You’ll Learn What puts you in a primal (stress) state — and why recognizing it is step one. David Goggins’ journey from

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10:02

Episode 42 How to Reset Focus Using a Tennis Ball

Busy Pro, Fast Wellness ·

2025/06/22

Join Alan Welch as he combines his love for tennis with quick, effective wellness exercises using nothing but a tennis ball! If you’re craving a fun boost mid-day, this episode is your ticket back to energy, focus, and ease.🎧 What’s Inside: Link to YouTube (short) 22 second demonstration - first 2 exercises. https://youtu.be/E0OdX5yqCis Three creative tennis-ball wellness tools—no gym required—but all packed with impact 🏅 Exercise Highlights: Serve Up Your Balance Challenge (1 min) Stand on

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11:03

Episode 41: How to Outsmart Chronic Fatigue, Stress...

Busy Pro, Fast Wellness ·

2025/06/15

Beyond Empty: 5 Strategies to Outsmart Chronic Fatigue, Stress & Burnout In this essential episode, Alan Welch shares a personal journey into exhaustion and offers five implementable strategies to help busy professionals prevent chronic fatigue, overwhelming stress, and burnout. Learn how smart, consistent choices can transform your well-being and sustained capacity. Key Takeaways: Understand the subtle signs and dangers of chronic fatigue and burnout. Learn why intentional self-care is

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10:50

Episode 40: Unleash Your Inner Fighter for Daily Focus

Busy Pro, Fast Wellness ·

2025/06/08

How to Unleash Your Inner Fighter for Daily FocusYouTube Boxing Link: https://youtu.be/DgpGgGqANoQ In this episode of Busy Pro Fast Wellness, we're bringing you a dynamic trio of quick, impactful exercises designed to energize, focus, and empower you, all in under three minutes. Join your host, Alan Welch as we explore the surprising benefits of shadow boxing for speed and strength, and harness the calming power of box breathing. Discover how these simple, no-equipment movements can help you

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07:00

Episode 39: 5 Surefire Ways to Tank Your Well-being!

Busy Pro, Fast Wellness ·

2025/06/01

Episode Title: 5 Surefire Ways to Tank Your Well-being (Busy Pro Style)In this hilariously cautionary episode, host Alan Welch takes a delightfully dark detour from his usual wellness advice, presenting a tongue-in-cheek guide to absolutely sabotaging your health, happiness, and productivity. Prepare for some "terrible advice" that might sound a little too familiar! Key Takeaways: Discover five surefire methods to send your well-being plummeting. Learn the "benefits" of constant phone usage,

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09:51

Episode 38: Hard-Core Core: Stronger You.

Busy Pro, Fast Wellness ·

2025/05/25

Episode 38: Hard-Core Core: 2 Simple Floor Exercises for a Stronger You In this focused episode, Alan leads you through two simple yet highly effective floor exercises designed to target your core muscles for improved stability, balance, and overall strength. Key Takeaways: Discover two accessible floor exercises that require no equipment. Learn the proper form and duration for Leg Flutters to engage your lower abs. Understand how Russian Twists target your obliques for rotational strength and

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12:23

Episode 37: The Fast Power of Self-Awareness.

Busy Pro, Fast Wellness ·

2025/05/19

Episode 37: Awaken Your Inner Watcher — The Fast Wellness Power of Self-AwarenessWhat if the most powerful tool in your wellness toolbox isn’t a new habit, but a new way of noticing? In this episode of Busy Pro Fast Wellness, we explore self-awareness — the ability to spot your own patterns before they run the show. With wisdom from Vishen Lakhiani (Zero Bullshit Meditation) and Mark Manson (The Subtle Art of Not Giving a Fck*), you’ll learn how to break autopilot and move through your day with

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15:25

Episode 36: Mental Resilience, Innovation, and...

Busy Pro, Fast Wellness ·

2025/05/11

Part 2 Show Notes:Mental Resilience: Stefy shares insights and ideas on how to effectively deal with challenges. Stefy introduces a "golden tip technique" for building mental resilience. Exploration of how challenges can act as positive learning curves. Discussion on how overcoming challenges contributes to cultivating success. Innovation and Reinvention: The importance of innovation and reinvention in one's work. How innovation and reinvention can stimulate genuine joy in the work

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18:24

Episode 35: From Underestimated to Empowered:...

Busy Pro, Fast Wellness ·

2025/05/04

From Underestimated to Empowered: Mindset Shifts for Busy Pros & Educators with Stefy VaclavikovaIn this insightful episode, Alan welcomes mindset growth coach Stefy Vaclavikova (link to her YouTube channel below!) to explore the crucial role of mindset shifts in overcoming challenges and achieving greater fulfillment, both in the demanding world of education and the busy lives of professionals. Stefy shares her inspiring journey from feeling undervalued as a teacher to empowering others to

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08:09

Episode 34: Unlock The Power of Your Two Minds

Busy Pro, Fast Wellness ·

2025/04/27

Unlock Your Two Minds: Choose Wellness, Choose ChangeIn this special episode of Busy Pro Fast Wellness, Alan explores the powerful concept of the two minds — the active mind that reacts and the reflective mind that creates. Inspired by the work of Dr. Joe Dispenza, we uncover how becoming aware of our unconscious patterns can transform our health, happiness, and success. Learn how stress disrupts your well-being — and how your thoughts can either keep you stuck or set you free. Plus, join Alan for

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29:08

Episode 33 - Goal Setting & Consistency for Busy...

Busy Pro, Fast Wellness ·

2025/04/20

Goal Setting & Consistency for Busy Runners.Episode 33 Summary: In this compelling episode of Busy Pro Fast Wellness, host Alan Welch connects with the expert running coach and co-host of the "Tread Lightly" podcast, Laura Norris. Laura draws insightful parallels between the mindset and strategies employed by dedicated runners and successful busy professionals, particularly in navigating unexpected challenges and maintaining focus. We delve into actionable practical and mental strategies to

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08:05

Episode 32: Beat the Stiffness: Simple Moves to Free...

Busy Pro, Fast Wellness ·

2025/04/13

Ep 32: Beat the Stiffness: Simple Moves to Free Your Body and MindFeeling stiff from too much sitting or screen time? This episode explores how movement can quickly break through physical and mental tension. Inspired by the idea that cognitive performance is an endurance game, you’ll learn three science-backed exercises that help unlock joints, release stiffness, and restore flow in just 2 minutes. Quick Routine — 3 Simple Moves (30 seconds each): Standing Cat-Cow – Mobilize the spine and

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09:22

Ep 31: Escape the Treadmill: Your Fast-Track to...

Busy Pro, Fast Wellness ·

2025/04/06

Episode 31: Escape the Treadmill: Fast-Track to Fitness Goals Are you a busy professional feeling like you're just keeping pace on the treadmill of life? In this episode, Alan explores how to shift from a reactive mindset to proactive goal setting, particularly in the realm of fitness, and how this can translate to taking control in all areas of your busy life. Key Takeaways: Understand the "treadmill metaphor" and how it relates to feeling in control versus just surviving. Learn the importance of

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10:50

Episode 30: My 30th Birthday in Barcelona: A...

Busy Pro, Fast Wellness ·

2025/03/30

For this special 30th episode of Busy Pro Fast Wellness, your host, Alan, takes a personal detour from his usual podcast content to share the story of his memorable 30th birthday celebration in Barcelona, June 1996. Join Alan as he recounts a day filled with friendship, football highlights, live music, and the simple joys of life in a vibrant city.Episode Highlights: A Morning of Connection (and birthday Cava and cake!): Hear about Alan's Saturday morning teaching an English conversation class and

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10:51

Episode 29: Five Sustainable High Performance Tips.

Busy Pro, Fast Wellness ·

2025/03/23

In this episode, Alan explores the science of sustainable high performance, drawing inspiration from the work of Dr. James Hewitt, a global authority on human performance, well-being, and cognitive function. Discover how the principles used by elite athletes can be applied to busy professional lives to achieve peak performance.Key Takeaways: Understand the parallels between high-performing athletes and professionals. Learn how to optimize daily performance through recovery and well-being

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09:26

Episode 28: Quick & Easy Strength Bursts: 4 in...

Busy Pro, Fast Wellness ·

2025/03/16

In this episode, Alan shares a super-efficient 4-minute strength burst routine designed for busy professionals. No equipment needed! Discover how to build strength and boost energy with quick, easy exercises you can do anywhere. Key Takeaways: Learn a 4-minute strength routine perfect for busy schedules. Discover exercises that require no equipment, making them accessible anytime, anywhere. Understand the benefits of incorporating quick strength bursts into your daily routine. The

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09:06

Episode 27: Beat Procrastination: Face Your Fears

Busy Pro, Fast Wellness ·

2025/03/09

Beat Procrastination: Face Your Fears In this episode, Alan delves into the topic of fear and how it holds us back from achieving our goals. He provides practical strategies for recognizing, embracing, and overcoming fear to unlock your full potential and conquer procrastination. Strategies for Overcoming Fear: Recognize the Fear: Acknowledge and name your fears. Break it Down: Divide large tasks into smaller, manageable steps. Set a Deadline: Create a sense of urgency and accountability. Visualize

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08:22

Episode 26: Full-Body Wake-Up: The 2-Minute Routine...

Busy Pro, Fast Wellness ·

2025/03/02

Full-Body Wake-Up: The 2-Minute Routine for Feeling AmazingStart your day with energy and focus! In this episode, Alan shares a quick and effective 2-minute full-body wake-up routine designed to get your blood flowing, wake up your muscles, and sharpen your mind. Perfect for busy professionals who want to feel amazing, even on the go. Key Takeaways: Discover a simple 2-minute routine to kickstart your day. Learn four easy exercises to improve circulation, flexibility, and mental clarity. Find out

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08:23

Episode 25: The True Wealth of Time.

Busy Pro, Fast Wellness ·

2025/02/23

Show Notes to Episode 25: The True Wealth of Time In this episode of Busy Pro Fast Wellness, host Alan Welch explores a concept far more valuable than money: time. We often get caught up in the pursuit of material wealth, but true wealth lies in how we invest our precious time. This episode offers insights and actionable steps to help you reclaim your time and live a more fulfilling life. Key Takeaways: Discover why time is our most valuable asset. Learn how to prioritize relationships and nurture

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