Busy Pro, Fast Wellness

Episode 12: Valencia Floods and Moving Forward.

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 into pondering the characteristics required to become an accomplished musician/athlete or to flourish creatively.  This is the first part of the interview and part 2 will be out next week.Here is a link to their group Jackal:  https://linktr.ee/jackalvlcStay Connected:
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Episode 11 Morning Mobility – Loosen Up in 5 Minutes

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 release tension in the upper body.
These quick moves take just minutes but set the tone for a more flexible and focused day ahead. Listen now and make morning mobility part of your routine!
https://www.youtube.com/shorts/2of247Kt0tU  (CAT COW POSE)
 
Darren Lloyd  https://music.apple.com/gb/album/dreamin/1742017137
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.
 
 

Episode 10: Savour the Flavor - Mindful Eating for Focus and Balance

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, aroma, and feel enhances satisfaction and calm.
Mindful Moment Check-In: Start each meal with a brief, distraction-free check-in to boost digestion and energy.
Darren Lloyd  https://music.apple.com/gb/album/dreamin/1742017137
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 9 Core Strength In Minutes

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 exercises can be done in small spaces and offer a refreshing way to boost your posture throughout the day. Tune in and strengthen your core without the need to hit the gym!
Tune in for practical tips and a refreshing approach to fitting quick wellness habits into your daily routine!
 
Darren Lloyd  https://music.apple.com/gb/album/dreamin/1742017137
 
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

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

Episode 8: Stretch & Flex: Simple Moves for Energy BoostsIn 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 Flex: A versatile move to stretch out your upper body, relax tight muscles, and improve posture.Tune in for practical tips and a refreshing approach to fitting quick wellness habits into your daily routine!Alan also mentions Darren Lloyd in his introduction. If you would like to check out the album where the tracks were taken from, here it is: https://music.apple.com/gb/album/dreamin/1742017137Eternity by Scandinavianz | https://soundcloud.com/scandinavianzMusic promoted by https://www.free-stock-music.comCreative Commons / Attribution 3.0 Unported License (CC BY 3.0)https://creativecommons.org/licenses/by/3.0/deed.en_USStay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 7: Breathing for Clarity - Unlock the Power of Breath

Episode 7: Breathing for Clarity - Unlock the Power of BreathIn 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, and repeat for a minute.4-7-8 Breathing - Ideal for unwinding and reducing stress. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat 3-4 times to relax your body and mind.Why breathing techniques matter: More oxygen to the brain means better clarity, focus, and decision-making.Tune in to learn how just a few minutes of mindful breathing can transform your day.Eternity by Scandinavianz | https://soundcloud.com/scandinavianzMusic promoted by https://www.free-stock-music.comCreative Commons / Attribution 3.0 Unported License (CC BY 3.0)https://creativecommons.org/licenses/by/3.0/deed.en_USStay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 6 Power Walking for Wellness

Episode 6 - Power Walk Your Way to WellnessIn 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 routine.Highlights:Power Walking Benefits: Energize, improve health, and reduce stress.Fitting It In: Morning boost, commute alternative, and lunch break energizer.Power Walking Technique: Proper posture, stride, arm movement, and breathing.Walking Intervals: Add short bursts for a more intense, effective workout.Tune in for simple, quick, and actionable steps to walk your way to better wellness!Eternity by Scandinavianz | https://soundcloud.com/scandinavianzMusic promoted by https://www.free-stock-music.comCreative Commons / Attribution 3.0 Unported License (CC BY 3.0)https://creativecommons.org/licenses/by/3.0/deed.en_USStay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 5 Dance it Out: Boost Your Mood with Music

Show Notes for Episode 5: Dance It Out: Boost Your Mood with MusicIn 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 instantly improve your mood, boost your energy, and help you de-stress.The 60-Second Dance BreakA super quick and fun way to incorporate dance into your day—just one minute of moving to your favorite song can make a big difference.Desk Dance MovesLearn subtle but effective moves like the Chair Shimmy, Seated Tap Dance, and the Wrist Wave that you can do right at your desk, even during meetings!Dance to De-StressAlan shares how creating a "Dance It Out" playlist can be the perfect remedy for stress relief after a tough day.Inspirational Quotes:"We should consider every day lost on which we have not danced at least once." — Friedrich NietzscheTake a quick dance break today and feel the difference it makes in your energy and mindset. Remember, wellness can be fun!Tune in for more fast, effective wellness tips in the next episode of Busy Pro, Fast Wellness. Please share this episode with a friend who could use extra joy in their day!Here is the link to some bangin' dance tunes:https://flohback.com/top-50-dance-floor-bangers-of-all-time/Eternity by Scandinavianz | https://soundcloud.com/scandinavianzMusic promoted by https://www.free-stock-music.comCreative Commons / Attribution 3.0 Unported License (CC BY 3.0)https://creativecommons.org/licenses/by/3.0/deed.en_USStay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 4: Stress Less. Fast Wellness Habits

Episode 4: Stress Less – Fast Wellness Habits for a Balanced LifeFeeling 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 5-Minute Nature Break – A simple way to use nature, even from indoors, to lower stress levels.Desk-Friendly Shoulder Shrugs – Relieve tension with a quick stretch you can do while seated at your desk.These quick, stress-busting techniques are perfect for professionals on the go, helping you restore focus and maintain balance.Stay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Episode 3 Visualization for Success

In this episode of Busy Pro, Fast Wellness, we explore the powerful tool of visualization and how it can help you sharpen focus, reduce stress, and achieve your goals faster. Learn a simple visualization technique that busy professionals can use anytime, anywhere, to boost mental clarity and stay on track. Plus, we’ll introduce the Silva Method, a proven technique to enhance your visualization practice.Key Takeaways:The science behind visualization and how it works.Step-by-step guide to a simple visualization exercise.How to use the Silva Method to access deeper mental states.Tips for making visualization a daily habit to support success.Tune in to discover how a few minutes of focused visualization can change your day and your life!Eternity by Scandinavianz | https://soundcloud.com/scandinavianzMusic promoted by https://www.free-stock-music.comCreative Commons / Attribution 3.0 Unported License (CC BY 3.0)https://creativecommons.org/licenses/by/3.0/deed.en_USStay Connected:Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, Google.....Follow: Follow us on Youtube for weekly inspiration and updates.Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.