In this episode of The Next Chapter, Luke Jones sits down with mindset + fitness coach Alex Watts to unpack the psychology behind consistency — and why so many busy people fall into the start/stop cycle.

Alex Watts is a mindset and fitness coach who helps full-time professionals get back in shape without forcing extreme routines.

After struggling with inconsistency himself, he developed the No-Force Method, a simple approach to fat loss that fits around real life and makes consistency feel natural.

You’ll learn how to make fitness feel natural (not forced), using identity shift, small wins, and a “bare minimum” approach for the weeks when life is stressful and your motivation is on the floor.

What we cover

• The psychology behind exercise, consistency, and work ethic
• Why exercise is one of the best tools for mental health
• The most common mental barriers (and the lies we tell ourselves)
• Breaking all-or-nothing thinking
• The Identity Shift: becoming the type of person who trains
• The Small Wins Strategy: building momentum without burnout
• The Bare Minimum Protocol: staying on track when life gets busy
• Accountability + boundaries to protect your fitness time

Chapters...

00:00 Introduction to Mindset and Fitness Coaching

06:04 Overcoming Adversity: The Journey to Coaching

10:33 The Psychology of Exercise and Consistency

14:38 The Mental Battle: Why We Avoid Exercise

18:29 Common Lies We Tell Ourselves

22:00 The Importance of Mindset in Fitness

26:43 The Journey: Small Steps to Big Changes

27:09 The Rocket Launch: Building Momentum in Fitness

28:12 Breaking the All-or-Nothing Mindset

31:12 The No Force Method: Making Fitness Natural

34:33 Self-Awareness and Time Management for Fitness

36:43 Reconnecting with Identity and Setting Boundaries

39:46 Confidence Killers: Identity and Self-Worth

41:32 Building Self-Respect Through Small Actions

43:07 Warning Signs of Falling Off the Wagon

44:57 The Importance of Accountability

47:15 Consistency: A Skill to Build

48:35 You’re Closer Than You Think: Overcoming Mental Barriers

51:15 Advice to My Younger Self: Embracing Change Naturally

52:14 Future Aspirations: Growing and Helping Others

Catch up with Alex...

• Instagram: https://www.instagram.com/alexjwatts_/
• YouTube: https://www.youtube.com/@AlexWattsCoaching

Resources

• Eat That Frog (book): https://www.amazon.com/Eat-Frog-Get-Things-Done/dp/1626569770

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It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

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In this episode of The Next Chapter, I’m joined by Jimmy Thistle — sober advocate and over five years alcohol-free — to rip into the myths we’ve all been fed about alcohol, recovery, and what a “normal” drinking life is supposed to look like.

Jimmy is the voice behind @recovery_jimmy and host of After Hours with Jimmy Thistle, creating a space rooted in honesty, recovery, and real conversation. He shares his journey with openness, offering insight, support, and connection to others walking a similar path.

As a peer mentor and someone training to become a sober coach, Jimmy brings lived experience and purpose to everything he does—whether it’s through his content or late-night podcast conversations that dive into the realities of addiction, growth, and staying on track.

We talk about why the idea of safe drinking is dodgy at best, how binge drinking can quietly do real damage, and the brutal self-deception that keeps people stuck in the loop of “I’m not that bad.” Jimmy shares his journey from addiction to recovery, the identity shift that comes with quitting, and how to build a support tribe that actually keeps you moving forward.

If you’re sober curious, trying to cut down, or you know deep down alcohol’s got more control than you’d like to admit—this one’s for you.

Chapters

00:00 Introduction to Jimmy Thistle and his mission
01:21 The dangers of alcohol and sobriety awareness
04:20 Myths about recovery and socialising
09:13 Understanding binge drinking and its effects
11:09 Recognising alcohol problems and self-deception
17:41 Jimmy’s journey: from addiction to recovery
30:04 The vicious cycle of addiction
33:31 Facing withdrawal and identity crisis
37:37 Finding comfort in solitude
41:10 The influence of society and media
45:54 Navigating triggers in recovery
51:42 The role of support groups
55:40 Spreading awareness and changing perspectives
01:00:18 Maintaining a positive mindset
01:04:53 Recognising early signs of alcohol dependency
01:07:10 Pride in sobriety and family
01:09:55 The dark side of alcohol
01:11:57 Finding your support tribe
01:21:02 Recommended resources for sobriety
01:22:40 Future aspirations and projects

Connect with Jimmy at the links below...

• After Hours Podcast with Jimmy Thistle : https://afterhours.buzzsprout.com/

Social links:

• Instagram: @recovery_jimmy
• TikTok: @recovery.jimmy

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

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Let’s be real: your next chapter starts now...

Will Edwards is a dad of two, an NHS cardiac rehab exercise specialist, and four years sober.

In this episode, we go deep on the “grey area” drinking trap (when it’s not a rock bottom… but it’s still costing you), and the moment Will caught himself thinking 'I need a beer'—and realised where that road can lead.

We also unpack how running became far more than fitness for Will (a mental sanctuary and a third place), why cold water therapy isn’t just a social media challenge (it’s nervous system training), and how discipline is built through small, repeatable commitments—not motivation.

If you’re a dad who’s tired of feeling foggy, reactive, and stuck in the same loop every week… this one will land.

What we cover...

• The shift from wanting a drink to needing it—and why that matters
• How Will built consistency with running (even when he hated it)
• Cold water therapy: breath control, presence, and stress reduction
• Balancing self-care with family life (without the guilt)
• Sleep hygiene, nutrition, and why “scrolling at night” is stealing your mornings
• Handling social pressure and saying, simply: 'I don’t drink.'

Chapters...

00:00 Intro
02:49 Childhood, bullying & resilience
05:45 Working in NHS cardiac rehab
08:53 The moment sobriety clicked
11:46 Running as therapy
24:04 Cold water therapy routine
50:05 Balancing dad life + training
01:05:52 Sleep hygiene
01:09:01 Tough sobriety situations
01:24:30 Advice to younger self
01:30:14 What’s next for Will

Connect with Will on Instagram - chilly.will.e.runs

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

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Let’s be real: your next chapter starts now...

Stephen Radnedge is an Advanced Clinical Practitioner (ACP) in a GP practice with over 20 years’ experience in healthcare. He works autonomously assessing patients, diagnosing conditions, and prescribing treatment, and he’s also an endurance athlete training for long-distance events. Steve is passionate about sustainable performance, resilience, and a moderation-first approach to health—especially the role recovery, routine, and alcohol reduction can play in long-term wellbeing.

In this episode of The Next Chapter, Luke sits down with Stephen Radnedge to talk about what it really takes to balance a demanding healthcare career with endurance training—without burning out. Steve shares his journey from nursing and ward management into advanced clinical practice, the mindset shifts required when you step into a new environment, and why adaptability is a non-negotiable skill in both work and life.

They also get into the practical side of performance: building a routine that fits real life, staying flexible when work pressures hit, prioritising recovery, and taking a “middle lane” approach to alcohol—focusing on moderation and long-term sustainability rather than extremes. If you’re trying to level up your health while juggling responsibilities, this conversation will give you both perspective and tools you can actually use.

Chapters

00:00 Intro: Stephen Radnedge (ACP + endurance athlete)
00:49 From nurse to Advanced Clinical Practitioner: 20-year journey
01:54 Bristol to Glastonbury: change, routine, and work-life balance
03:18 What an ACP does (and how it compares to a GP)
03:55 Heart health fundamentals: reducing risk the simple way
05:05 Moderation & “middle lane” drinking: cutting down realistically
11:02 Career shift: secondary care to primary care learning curve
11:32 Snowboarding vs endurance: risk, resilience, and staying smart
18:41 Training mindset: time commitment, discomfort, and partner support
23:35 Alcohol, blood pressure & cholesterol—plain English breakdown
32:02 Cutting back benefits: sleep, HRV, recovery, performance
42:06 Steve’s next chapter: 50/60-mile ultras + finishing his MSc

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

For more hard-hitting stories and practical tools, follow, subscribe, and join the conversation.

Let’s be real: your next chapter starts now...

In this episode of The Next Chapter, host Luke Jones sits down with Ben Gibbs—award-winning beer writer, sobriety advocate, and a leading voice in the alcohol-free revolution.

After giving up alcohol in early 2022, Ben discovered that the alcohol-free beer scene wasn’t just growing — it was exploding with creativity, flavour, and personality. What began as a search for something decent to drink soon became a full-blown passion project, leading him to sample over 1000 alcohol-free beers from around the world.

Ben opens up about his personal journey from alcoholism to sobriety, charting the pivotal moments that led him to embrace a new lifestyle. Together, Luke and Ben explore the dramatic rise of alcohol-free beer, revealing how it’s reshaping social drinking and offering new hope for those on a recovery path.

They dive deep into the science of brewing alcohol-free beer, bust common myths, and discuss the evolving culture around sober living. Ben shares practical tips for socializing without alcohol, the role of community in sustaining sobriety, and the surprising benefits that come with living alcohol-free. Whether you’re sober curious, in recovery, or simply seeking healthier lifestyle choices, this conversation delivers honest insights, personal growth takeaways, and a fresh perspective on enjoying life—beer included—without the booze.

Key Topics:

• Ben Gibbs’ journey from alcoholism to advocacy
• The evolution and science of alcohol-free beer
• Navigating myths and misconceptions about sober drinking
• The importance of community and support networks
• Socializing sober and the placebo effect
• Unexpected benefits and personal growth in sobriety

Chapters:

• 00:00 – Introduction to Sobriety and Alcohol-Free Beer
• 04:47 – Ben’s Journey to Sobriety
• 09:56 – The Role of Alcohol-Free Beer in Sobriety
• 15:13 – Exploring the Alcohol-Free Beer Market
• 19:54 – Myths and Misconceptions about Alcohol-Free Beer
• 25:09 – The Future of Alcohol-Free Wine and Other Alternatives
• 30:00 – The Placebo Effect and Social Aspects of Alcohol-Free Drinking
• 38:17 – Navigating Alcohol-Free Choices
• 41:48 – Socializing Sober: Tips and Insights
• 47:44 – The Journey to Writing a Book
• 50:04 – Rituals and Enjoyment in Alcohol-Free Beer
• 56:22 – The Transformation of Sobriety
• 01:00:01 – Surprising Benefits of Sobriety
• 01:04:53 – Community and Resources for Sobriety

Instagram:
@sober_boozers_club

Threads:
@sober_boozers_club
(Consistent content with Instagram.)

Amazon Book Link:
The Sober Boozers Club: How To Drink Beer (And Stay Sober) by Ben Gibbs

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

For more hard-hitting stories and practical tools, follow, subscribe, and join the conversation.

Let’s be real: your next chapter starts now...

Chelle Stanley is an Identity coach and unapologetic truth-teller who challenges the pressure to perform and be who the world expects you to be.

After years of navigating agoraphobia, health challenges and deep personal growth, she rebuilt her confidence and self-trust from the ground up. Her work is rooted in lived experience, not theory. Speaking openly about people-pleasing, masking and the courage it takes to step into your real voice.

Chelle’s message is simple: you don’t need fixing. You need remembering. It is far less exhausting, and far more powerful, to stand strong in who you actually are and allow the right people to meet you there.

In this episode we speak about her journey towards authenticity and self-acceptance.

Chelle shares her experiences with trauma, identity, and the challenges of people-pleasing, emphasising the importance of self-awareness and setting boundaries.

They discuss the role of coaching in personal growth, the impact of social media on authenticity, and the significance of living in alignment with one's values. Chelle encourages listeners to embrace their true selves and offers practical advice for overcoming setbacks and navigating relationships.

Key takeaways...

Authenticity is about alignment between inner feelings and outer behaviours.
Chelle's journey of self-discovery began with childhood trauma and rejection.
Overcoming people-pleasing is essential for true self-acceptance.
Social media can amplify the pressure to mask one's true self.
Relationships often change as we grow and evolve.
Coaching provides tools for personal growth and overcoming trauma.
Self-awareness is key to understanding what holds us back.
Setting boundaries is crucial for protecting one's energy.
Daily practices like movement and journaling can enhance self-awareness.
It's important to embrace setbacks as part of the growth process.

Chapters

00:00 The Journey to Authenticity
23:05 Overcoming Trauma and Embracing Change
45:56 The Power of Coaching and Self-Discovery
45:26 Empowering Women to Live Authentically
53:46 Self-Awareness and Setting Boundaries
58:55 Embracing Self-Expression and Healing

Connect with Chelle at the following links below!

https://www.facebook.com/iamchellestanley

https://www.instagram.com/itschellestanley/

https://www.tiktok.com/@itschellestanley

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

For more hard-hitting stories and practical tools, follow, subscribe, and join the conversation.

Let’s be real: your next chapter starts now...

Leanne is a mental health nurse specialising in alcohol problems. She lives in Edinburgh, Scotland with her 2 cats Echo and Olly. With years of frontline experience supporting individuals and families impacted by alcohol use, she brings both professional insight and deep compassion to the conversation.

Leanne is passionate about helping people understand the emotional, psychological and social factors that drive drinking, moving the focus away from shame and towards self-awareness, nervous system regulation and genuine self-belief.

Leanne has personally felt the devastation alcohol can bring into somebody’s life. She speaks openly about the pressures of modern life, burnout and coping mechanisms.

In this honest and powerful conversation we explore her thoughts and insights about addiction, recovery, and personal growth. Leanne shares how family loss, NHS burnout, and her own experiences with addiction shaped her approach to healing and self-compassion.

Together, we dive into the myths around alcohol, the addictive voice, and the tools—like manifestation, Reiki, and Havening—that Leanne uses to support herself and others.

This episode is a raw look at what it takes to break generational cycles and find real freedom.

Key Takeaways:

• Family history and personal loss can deeply influence our relationship with alcohol and recovery.
• Burnout, especially in high-pressure roles like the NHS, is a sign to reassess priorities and focus on self-care.
• Self-compassion is crucial for lasting recovery and personal growth.
• Manifestation, Reiki, and Havening are powerful tools for healing and transformation.
• Challenging cultural myths around alcohol is essential for real change.
• It’s okay to ask for help—healing starts with honest conversations.

Chapters

1. 00:00 – Introduction and Technical Challenges
2. 01:49 – Leanne’s Journey in Mental Health Nursing
3. 06:12 – Personal Impact of Alcohol and Family Loss
4. 12:08 – Navigating Relationships and Addiction
5. 18:08 – Burnout and Career Reflections
6. 23:54 – The Shift from Coaching to NHS Work
7. 30:11 – Manifestation and Personal Growth
8. 35:59 – Coping with Setbacks and Self-Compassion
9. 41:56 – The Addictive Voice and Conscious Awareness
10. 48:06 – Cultural Myths Surrounding Alcohol
11. 53:56 – The Future of Alcohol Awareness
12. 59:57 – Exploring Reiki and Havening Techniques
13. 01:05:49 – Next Steps and Personal Development
14. 01:12:02 – Final Thoughts and Advice for Listeners

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

For more hard-hitting stories and practical tools, follow, subscribe, and join the conversation.

Let’s be real: your next chapter starts now...

Chris Langrish a former club Dj but now mindset coach, founder of the Solent splashers and Thrive whose mission is to get people moving and help them with their mindset to achieve things I never thought possible.

In this conversation, Chris Langrish shares his transformative journey from a DJ in the 90s to a transformation coach. He discusses the importance of community, fitness, and accountability in personal growth.

Chris emphasises the role of daily routines, including walking and cold plunges, in maintaining mental clarity and physical health. He also touches on nutrition, supplements, and the power of manifestation techniques in achieving one's goals. In this engaging conversation, Chris and Luke explore the themes of manifestation, overcoming limiting beliefs, and the challenges of change.

They discuss the importance of fatherhood as a motivating factor, the power of community in personal growth, and how to handle setbacks. Chris shares his journey of transformation, emphasising the need to be true to oneself and the value of discipline over regret. The discussion also touches on the significance of being a role model and the impact of literature and resources on personal development.

Key takeaways:

1. Community & Accountability Drive Change: Surrounding yourself with supportive people and group activities fuels growth and keeps you on track.
2. Action Beats Limiting Beliefs: Success comes from breaking goals into small steps, taking risks, and pushing through discomfort—manifestation only works when paired with real action.
3. Daily Routines Build Resilience: Consistent habits like exercise, walking, and cold plunges boost mental clarity, discipline, and overall well-being.
4. Authenticity & Role Modelling Matter: Living true to yourself and striving to be a positive example, especially for your kids, creates a ripple effect on those around you.
5. Balance & Self-Compassion Win: Progress isn’t about perfection—handling setbacks, embracing balance in nutrition, and learning from challenges are all part of lasting transformation.

Chapters

00:00 Introduction to Transformation and Mindset
03:08 Chris's Journey from DJ to Life Coach
05:56 The Turning Point: Recognizing the Need for Change
08:58 The Role of Vulnerability in Men's Mental Health
12:08 Fitness and Community: Building a Supportive Environment
14:52 Daily Routines: Movement as Medicine
17:57 The Power of Cold Plunges and Mental Resilience
31:52 The Hidden Benefits of Cold Dips
32:45 Nutrition and Lifestyle Transformation
39:46 The Role of Supplements in Health
42:04 Manifestation and Visualization Techniques
55:34 Fatherhood as a Motivational Force
01:00:55 The Birth of a Community: Lockdown Challenges
01:06:55 Transforming Lives Through Connection and Wellness
01:12:37 Mindset Shifts: Handling Setbacks and Embracing Change
01:18:10 Living Authentically: The Journey of Self-Discovery
01:23:31 Future Aspirations: Building a Thriving Community

Connect with Chris at the following links below...

1. Facebook: Chris Langrish
2. Facebook Group

If you got value from this episode, don’t just sit on it—take action.

Like, subscribe, and follow the show—it makes a massive difference and helps us reach more people who need to hear these stories.

Share this with a mate who needs the truth, leave a review, and remember: change doesn’t happen by accident.

It happens when you get honest, do the work, and show up for yourself and your family.

Stay real, stay relentless, and keep building your legacy—one choice at a time.

For more hard-hitting stories and practical tools, follow, subscribe, and join the conversation.

Let’s be real: your next chapter starts now...