You’ve got all the energy you need, your schedule runs smoothly, you hit the gym, and finish the day with quality time at home. For a lot of you, this sounds miles away. And for those who’ve made it happen, I congratulate you. But here’s the thing: getting there is easier than you think. It just takes a little planning. When we start out with self-improvement, we often go all in, full throttle. I’m guilty of it too. But that approach quickly leads to burnout. In my 20 years of coaching, one thing’s crystal clear: small, steady changes make the biggest impact. Here are some examples of game-changing tweaks: - Get up with your alarm—no snooze. - Eat breakfast. Toast is good, eggs are even better. - Drink water. Hunger is often just thirst in disguise. - Take a walk. Leave your phone, head out for 20 minutes, and clear your mind. - Spend uninterrupted time with loved ones. That time is priceless. You don’t need to check off everything on this list every day. But if you choose just one of these to focus on over the next three months, you’ll see a massive difference. What’s one small change you’ve made that’s had a big impact on your life? Drop it in the comments below!

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 out of being in the Alpha Community? #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, but I currently live on the Sunshine Coast in Australia. I am an online men's health coach, helping men go from stuck and unstructured to driven and motivated. #2- The main thing I want from this community 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-

This week, I’ve had a few of the Alpha Clan clients reaching out, eager to make a plan for Christmas week. Here’s my take: Let’s be clear—I’m an ordinary guy, just like you. I don’t train every single day, I don’t meal prep every day, and I definitely don’t journal every day. There are times I just like to relax and enjoy myself. And when holidays come around? I do exactly that. So my advice for Christmas week? Let it go. We all know the feeling of the Christmas time warp—where you lose track of time, meals, and just about everything else. It’s part of the holiday chaos, and honestly, it’s fine to embrace it. Instead of stressing over an elaborate fitness or meal plan, let yourself enjoy the break. Be secure in the fact that the routines you’ve built for 80% of the year will still be there when you get back. Enjoy yourself now, and pick up where you left off once the new year begins. This is one of the key principles I teach in the Alpha Clan: There will always be Christmas, weddings, holidays, and events where you’ll eat and drink more than usual—and that’s okay. The important thing is what you’re doing the rest of the year, day in and day out. So for now, stay disciplined with your routines. This is when the real work happens. Christmas is for celebrating with family, not meal prepping and biceps curls. Giddy up.

The most common issues I hear from you are feeling exhausted and having zero time. My question is—why? What’s draining your energy and eating up your time? Post your comments below, and let’s work on real solutions together.

I hear it all the time—why guys can’t join my program: “I’ve got holidays coming up.” “I’m too busy at work.” “The kids are too young.” “The next 12 weeks are crazy.” Here’s the reality: Life never slows down. There will always be something. If you’re waiting for the perfect, uninterrupted 12 weeks to start, you’ll be waiting forever. Let’s be honest—you’re lucky to get 12 minutes of clear time in a day. So here’s the concept I want you to get comfortable with: Your role as a man is to be a problem solver. The faster you solve the problems in front of you, the more that will appear to take there place. Its relentless. Assuming things will magically get easier or that your time will free up is delusional. What actually needs to happen is that you need to become more organized and increase your energy to handle everything life throws at you. Here’s how we do that in three steps: Step 1: Get Organized Create a to-do list. Whether it's Google Calendar, a piece of paper, or an app, outline what needs to be done daily, weekly, and monthly. Clarity leads to action. Step 2: Fuel Yourself Most of you are running on empty or surviving on caffeine. That’s not sustainable. Is it fair that you give all your energy to work and leave your family or partner with what’s left? No, it’s not. Fuel your body with proper nutrition to keep your energy up. Step 3: Recharge Properly You don’t need 8 hours in bed, but you do need quality sleep. Your sleep recharges your brain, making you a better problem solver. Prioritize this—it's non-negotiable. Get these three things right, and you’ll be amazed at how much you can handle. So, which one of these three do you struggle with the most? Drop it in the comments below.