Lads, from your check-ins it’s clear, a lot of you are expecting big drops every week. That’s not how fat loss works. At the start, especially if you’re carrying more weight, you might drop 1–2kg quickly. But that’s not all fat, it’s water, reduced stress, better structure. You’re eating properly, cortisol drops, inflammation comes down, the body responds fast. But once you settle in? Fat loss slows down. A realistic rate for a man is:👉 0.3–0.5kg per week Anything more would be fantasy… or liposuction. So let’s reset expectations: - No weight loss? You hit maintenance. Not a disaster, just tighten things up. - Down 0.1–0.2kg? That’s a win. - Do that consistently over weeks? That’s real progress This game isn’t about fast results. Its about stacking small wins over time. Consistency is everything. Giddy up. 💪

Some of you lads have heard this story before, but in the podcast below with Gavin Meenan, I go into detail about the experience that stopped me drinking and taking drugs overnight. No gradual change. No easing off. Instant. It genuinely changed the direction of my life. There’s another one of these events happening on 12th April, and I know a few of you already have tickets. I’ll be there again myself. This could easily be the next Alpha outing for anyone that’s up for it. Giddy up. 👊 Event on the Sunday 12th April

We had a great conversation on Monday’s group call — all about our relationship with money. It seems to be a very Irish thing to believe: “There’s never enough.” “Everything’s too expensive.” “Taxes, inflation, the government…” But here’s the truth — focusing on what you don’t have doesn’t improve your situation. And complaining about it definitely doesn’t. So I asked the lads: How do you view money? Is it a friend? Or is it a stranger? If you treat money like an enemy, it’ll stay away. If you treat it like a tool, it’ll work for you. Money to me is exactly that — a tool. A tool to grow my business, enjoy my life, and provide for the people I love. There’s a video I watch regularly that completely changed my relationship with money, and it’s allowed me to do some amazing things. Start changing how you think about money, and watch how it starts to show up when you need it. What’s your relationship with money like right now? 💭💸

In this video, I explain where self-doubt actually comes from — and here’s the truth… it’s not as complicated as you think. Self-doubt builds when you break promises to yourself. You say you’ll get up when the alarm goes off — you snooze. You say you’ll eat breakfast — you skip it. You say you’ll meal prep — you order takeaway. Every broken promise chips away at your confidence. The foundation of the Alpha Clan is simple: - Get up when the alarm goes off - Eat breakfast - Do your meal prep - Eat at your set times - Go for a walk - Write your to-do list These seem small. Almost trivial. But they’re not. They’re promises. And when you keep them, you build self-respect. When you build self-respect, you kill self-doubt. 👉 Where does self-doubt rear its head in your life? Drop it below. Let’s deal with it. 💪🔥

Some of you have heard me say this before. For the newer men in here — this is important. 👊 The only person who truly gives a shit about your goals… is you. Your partner? Doesn’t care. Your boss? Doesn’t care. Your kids? Don’t care. The dog? Definitely doesn’t care. 🐶 And that’s not negative — it’s reality. ⚡ So stop waiting for applause. 👏 Stop looking for permission. Stop expecting someone else to push you. Every decision you make either moves you toward your goal 📈 or away from it 📉 Make sure it’s forward. 🚀 And never let anyone else decide what you’re supposed to do with your life. Do I make myself clear? 💪🔥