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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

07:44

Episode 23: The 60-Second Power Routine.

Busy Pro, Fast Wellness ·

2025/02/09

Show Notes: The 60-Second Power Routine for Busy ProfessionalsIn this episode of Busy Pro, Fast Wellness, Alan Welch shares a quick and effective 60-second power routine designed to boost energy and sharpen focus. He opens with a quote from John F. Kennedy emphasizing the connection between physical fitness and intellectual activity. The routine consists of three key exercises: The Power Stance & Energy Shakeout (20-30 seconds): This exercise focuses on improving posture, releasing tension,

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16:48

Episode 22: Quality Sleep Habits to Optimise...

Busy Pro, Fast Wellness ·

2025/02/02

Show Notes: Episode 22 – Quality Sleep Habits to Optimise PerformanceEpisode Overview: In this engaging and lighthearted conversation, host Alan Welch chats with guest Simon Watts to explore the power of regenerative sleep and its impact on daily performance. While diving into essential sleep habits, they also touch on how poor nutrition can be provoked by a lack of sleep. Takeaways: The importance of quality sleep for peak performance. Practical tips for improving sleep habits. How poor sleep

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15:59

Episode 21: From Cancer to Marathon - Interview with...

Busy Pro, Fast Wellness ·

2025/01/26

Episode 21 - An Overview This week, Alan's guest on his podcast is friend and fellow Valencian resident, Simon Watts. Smon has quite an inspirational and moving tale to recount regarding his journey from cancer survivor to running a marathon. There are insights and surprises along the way but he impressively conveys his experience with heartfelt candour and humour. This is part 1 of a longer interview and in the second part, which will feature as a separate episode next week, Simon explains

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07:20

Episode 20: Boost Your Focus, Joy, and Productivity...

Busy Pro, Fast Wellness ·

2025/01/19

🎵 Episode Overview:In this episode of Busy Pro, Fast Wellness, host Alan Welch explores music's incredible impact on our minds and lives. Discover how music can enhance focus, uplift your mood, and boost productivity—all backed by science. Alan also discusses the profound emotional connection to nostalgic tunes and how revisiting the music of our youth can inspire and energize us today. ✨ What You'll Learn: The science behind how music boosts focus and productivity. How specific genres and tempos

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07:34

Episode 19: Master Productivity with 3 Simple Rules

Busy Pro, Fast Wellness ·

2025/01/12

Show Notes for Episode 19: Master Productivity with 3 Simple RulesIn this episode of Busy Pro, Fast Wellness, host Alan Welch dives into three game-changing productivity strategies that can revolutionise your day: The 5-Second Rule - Overcome hesitation and take action in just five seconds, inspired by Mel Robbins' powerful concept. The 2-Minute Rule - Conquer procrastination by immediately handling tasks that take two minutes or less. The Rule of 3 - Prioritize what truly matters by focusing on

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09:03

Episode 18: High Intensity Interval Training (HIIT)...

Busy Pro, Fast Wellness ·

2025/01/05

Show Notes for Episode 18: HIIT Made Simple: 3 Quick Workouts for Busy DaysIn this episode of Busy Pro, Fast Wellness, Alan Welch explains the power of High-Intensity Interval Training (HIIT) and how it can revolutionize your fitness routine in minimal time. Perfect for busy professionals, these three equipment-free HIIT exercises deliver maximum results in under 10 minutes each. Exercises Covered: High Knee Sprint: A fast-paced cardio burst that elevates your heart rate, boosts metabolism, and

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11:41

Episode 17: Interview on Discipline and Motivational...

Busy Pro, Fast Wellness ·

2024/12/29

In his first-ever online interview, Alan Welch speaks with a fellow Valencian resident and former Mental Health Nurse, Katie Jeffries. They discuss mindfulness, fitness, discipline, and cover strategies to help with motivation and the process of improvement. Key takeaways Distinguishing motivation from discipline. Minimising friction to help with discipline and motivation. Habit formation to convert objectives and challenges into long-lasting routines that become both natural and easy. Here is a

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09:19

Episode 16: TIME - 4000 Weeks: Burkeman and a...

Busy Pro, Fast Wellness ·

2024/12/23

Show Notes for Episode 16: Time Well Spent: A Festive Reflection on Life’s Most Precious Resource In this festive episode, Alan Welch explores transformative insights from Oliver Burkeman’s book, 4000 Weeks. How do we embrace time as a finite and precious resource during the holiday season and beyond? Key Points Covered: The empowering mindset shift of accepting life’s limits. Letting go of productivity guilt and prioritizing what truly matters. Strategies to make meaningful choices with your

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08:10

Episode 15: Quick Core Physical Bursts for Busy Days

Busy Pro, Fast Wellness ·

2024/12/15

Show Notes for Episode 15: Quick Physical Bursts for Busy Days In this episode of Busy Pro, Fast Wellness, discover the power of quick, energizing movements that fit seamlessly into your busy day. Each exercise takes just 10–20 seconds and requires no equipment or change of clothes. These standing exercises target your core and cardio for maximum impact in minimal time. Featured Exercises: Power Punch Combo – A high-energy sequence to engage your arms, shoulders, and core while boosting your heart

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08:43

Episode 14: Inspiring Thinkers - Master your Mindset.

Busy Pro, Fast Wellness ·

2024/12/08

In this episode, Alan Welch explores practical strategies for mental clarity and focus which are inspired by renowned authors such as Robin Sharma, James Clear, Eckhart Tolle, and Mark Manson. Learn how their wisdom can help you cultivate a winning mindset.Key Takeaways: Start Small, Win Big: Embrace micro-habits for lasting change, inspired by James Clear's Atomic Habits. Presence is Power: Learn how Eckhart Tolle’s teachings on mindfulness can reduce stress and boost focus. Tune in to uncover

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17:58

Episode 13: Internal Family Systems Therapy

Busy Pro, Fast Wellness ·

2024/12/01

This is part 2 of an interview with Jake Jones. Jake has been a patient of IFS therapy for almost a year. Not only does he explain the treatment, but he also eloquently explains the origins of the therapy, and how it naturally came into being. Despite the subject matter being quite weighty, Jake typically employs his light-hearted wit to convey the essence of the treatment. Darren Lloyd (INTRO) https://music.apple.com/gb/album/dreamin/1742017137 Here is a link to the group Jackal (OUTRO):

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23:33

Episode 12: Valencia Floods and Moving Forward.

Busy Pro, Fast Wellness ·

2024/11/24

Episode 12: Valencia Floods and Moving Forward. Alan Welch interviews his first-ever live guest, Jake Jones, on his Busy Pro, Fast Wellness series. Like many others who have chosen Valencia to live in, Jake is enamoured by this incredible city. This love for Valencia has manifested in a deep need to offer support in the aftermath of the recent fatal floods. Jake describes this emotional turmoil but eloquently manages to pepper it with his unique storytelling finesse. Alan and Jake then veer off

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09:16

Episode 11 Morning Mobility – Loosen Up in 5 Minutes

Busy Pro, Fast Wellness ·

2024/11/17

Show Notes for Episode 11: Morning Mobility – Loosen Up in 5 Minutes LINK TO YOUTUBE SHORT - CAT COW POSE BELOW DESCRIPTION Start your day right with simple, energizing mobility exercises designed to relieve stiffness and boost flexibility. In this episode, we explore: Cat-Cow Flow: A gentle, flowing exercise to release tension in the spine, activate the core, and improve overall back mobility. Standing Arm Circles: A quick and effective way to loosen shoulder joints, improve blood flow, and

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07:58

Episode 10: Savour the Flavor - Mindful Eating for...

Busy Pro, Fast Wellness ·

2024/11/10

Episode 10: Savour the Flavor: Mindful Eating for Focus and Balance In this episode, we explore the art of mindful eating—an easy way to bring focus and balance to your day. Join Alan Welch as we dive into simple, powerful techniques that help you slow down, engage your senses, and appreciate every bite. Episode Highlights: 5-Second Pause: Take a few seconds before each bite to breathe, engage your senses, and center yourself. Five-Senses Experience: Discover how tuning into taste, texture, sound,

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10:03

Episode 9 Core Strength In Minutes

Busy Pro, Fast Wellness ·

2024/11/03

Show Notes for Episode 9 Core Strength in Minutes – Stabilizing Exercises for Better Posture In this episode, we dive into the importance of core strength for busy professionals and how it can improve posture, balance, and overall stability. Alan guides listeners through two quick exercises: Seated Core Twist – Engage obliques and strengthen rotation for better spinal support. Standing Knee Raises – Activate lower core muscles and improve balance with this simple move. These easy, effective

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09:43

Episode 8: Stretch & Flex: Simple Moves for Energy...

Busy Pro, Fast Wellness ·

2024/10/27

Episode 8: Stretch & Flex: Simple Moves for Energy Boosts In this episode of Busy Pro, Fast Wellness, Alan Welch introduces quick and easy stretching routines designed to re-energize your body and mind throughout the day. Perfect for busy professionals, these exercises can be done at your desk, during a break, or whenever you need a quick boost. Exercises Covered: Seated Spine Twist: Loosen up your back, improve flexibility, and release tension with this simple, effective stretch. Reach and

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10:39

Episode 7: Breathing for Clarity - Unlock the Power...

Busy Pro, Fast Wellness ·

2024/10/20

Episode 7: Breathing for Clarity - Unlock the Power of Breath In this episode of Busy Pro, Fast Wellness, host Alan Welch explores how conscious breathing can help busy professionals find clarity, calm, and focus. Discover two simple yet powerful breathing techniques that you can easily fit into your day. Rhythmic Breathing - Inspired by tennis champion Novak Djokovic, this technique helps regulate your heartbeat and brings focus to the present. Inhale for a count of 4, exhale for a count of 4,

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10:22

Episode 6 Power Walking for Wellness

Busy Pro, Fast Wellness ·

2024/10/13

Episode 6 - Power Walk Your Way to Wellness In this episode of Busy Pro, Fast Wellness, host Alan Welch explores the benefits of power walking and how you can fit it into your busy schedule. Discover how this simple yet effective exercise can boost your energy, improve cardiovascular health, and reduce stress—all without needing a gym! Alan also shares inspiration from Nilofer Merchant’s TED talk, "Got a Meeting? Take a Walk," and offers practical tips to make power walking a part of your daily

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10:40

Episode 5 Dance it Out: Boost Your Mood with Music

Busy Pro, Fast Wellness ·

2024/10/06

Show Notes for Episode 5: Dance It Out: Boost Your Mood with Music In this episode of Busy Pro, Fast Wellness, host Alan Welch takes a fun and energetic approach to wellness by exploring the power of dance! You don’t need a dance floor or fancy moves—just a few minutes, your favorite song, and the willingness to boogie on down. Learn how to boost your mood, relieve stress, and get in a quick workout, all through the simple joy of dancing. Key Takeaways:Why Dance? Discover how dancing can

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11:20

Episode 4: Stress Less. Fast Wellness Habits

Busy Pro, Fast Wellness ·

2024/09/29

Episode 4: Stress Less – Fast Wellness Habits for a Balanced Life Feeling overwhelmed or stressed out? In this episode, Alan Welch shares quick, simple wellness habits designed to help you restore balance in your day. Whether you’ve got 3 minutes or 5, these exercises are easy to fit into your busy schedule. In this episode: The Stress Buster Shakeout – Shake off stress and tension in less than a minute. The 3-Minute Reset – A quick breathing exercise to reset your mind and calm your nerves. The

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