Lads, it’s pretty clear that most of you are stiff as a board. You want to start lifting weights, but you’ve got zero mobility. That’s a surefire way to eventually pick up an injury. And if you get injured, you can’t train. If you can’t work, you can’t make money, and that makes Johnny a very dull boy. 😂 This is the joint mobility routine I do before every workout, but I also do it first thing in the morning to loosen everything up and get my body moving for the day. I’m encouraging you to start doing the same. Two minutes. That’s it. 👇 Follow along with the video and add it into your routine. Giddy up. 👊

To kick things off, please comment below introducing yourself. Let us know… #1 - Who are you, where are you from, and what do you do for work? #2 - What do you want to get from the Alpha Academy? #3 - For fun, what do you like to do? #4 - Drop a recent photo of yourself. I'll go first... #1- My name is Damien Hennigan, I'm originally from Roscommon, I lived in Australia for over 16 years, and I've just moved home. I am a weapon of a men's health coach, specialising in helping men find their confidence again, feel good about themselves and have purpose. #2- The main thing I want from this Academy is to create a place where men can share ideas and help each other. We want to have a space where we are free to discuss whatever topic we want with no worry of censorship. A community of men supporting men. #3- I like to lift weights, swim in the sea, do jiu-jitsu and go to raves. #4-

A fantastic option for lunch, dinner… or even dessert. 😂 White bread gets absolutely demonised these days, and I’m here to tell you: there’s nothing inherently wrong with white bread. There’s nothing inherently wrong with most foods. The bigger issue is usually the amount we’re eating and our ability to control our cake hole. Everything in moderation — including moderation. Inside the Alpha Clan, we learn: 👊 Accountability around what we eat 👊 Discipline around food 👊 How to enjoy the foods we love without taking the piss 👊 That a small bit of sacrifice can go a very long way You don’t need to fear bread. You need to understand your food, take responsibility for what goes into your mouth, and learn when enough is enough. 🥩 And if you’re looking for more simple, delicious meals like this, head into the Alpha Meals module. There are loads of great recipes in there designed to make eating well as simple as possible. So the next time someone tells you that you can’t eat white bread… Smile politely and give them a good slap in the face. 😂🥪 Giddy up.

Chaps, add your favourite MAN movie to the comments below. Let's make a library of incredible films we can watch and learn from. Il go first 👇

Lads, if you’re tracking your food by guessing, you’re setting yourself up to fail. In this video, I show you the difference between weighing your food and simply selecting whatever portion pops up in MyFitnessPal. The difference can be hundreds of calories over the course of a day. The kitchen scale is one of the most important tools you’ll ever own if you want to get the results you’re after in the shortest time possible. Stop guessing. Start measuring. Your results depend on accuracy, not hope. 👇 Watch the video and see just how big the difference can be. Giddy up. 💪