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

A few of you lads have mentioned lately that your hips are tight, stiff, and not moving like they used to. Good news, we can fix that. I’ve dropped a video below of my lower body warm-up. If you do this every time you train, I promise your hips will start to loosen up. Now listen, you might need to scale some of the movements at the start, and that’s fine. Stick with it, be consistent, and your mobility will improve. 👉 Do the work, and you’ll feel the difference. You can find more videos like this inside the Alpha Lifting Library. Giddy up. 💪

Lads, quick shoutout to a good mate of mine, Alex. We both owned CrossFit gyms in Melbourne for years, and now he’s gone on to join the fire brigade — but in his spare time, he’s an absolute weapon when it comes to spearfishing. The man is putting together some seriously class videos, showing his catches and the whole process from ocean to plate. 👉 Give his YouTube a follow and show him some support. Love your work, Alex. 👊

Lads, you already know this — I put a huge emphasis on meal timing, and this is your reminder to go back and rewatch the video so it’s fresh in your head. Why do we stick to set meal times? 1️⃣ Creates structure & rhythm You train your digestion to get hungry at specific times and feel full the rest of the day — no more grazing. 2️⃣ Reduces cravings Especially the constant need for sugar and snacks. 3️⃣ Stops evening binges You’re less likely to overeat when you finally sit down at night. 4️⃣ It’s how we were raised Your parents did it. Their parents did it. 5️⃣ It’s how you feed your kids So why would you be any different? This isn’t complicated — it’s just discipline and structure. 👉 Go back, watch the video, and remind yourself why this works. Giddy up. 💪

📍 Bray Wicklow 📅 Saturday 6th June 🍽️ Bite to eat afterwards https://www.hellandback.ie/