Christmas is chaos. For two weeks, you don’t know who you are, where you are, or how you got there. And let’s be honest—it’s the same every year. Here’s the advice I give my clients: Don’t stress about your training plan, your schedule, or tracking calories. If you’ve been doing the work all year (minus the odd holiday), your routines will be right there waiting for you when the holidays are over. That’s the beauty of consistency—it’s built to withstand Christmas madness. If you’re currently on a fitness journey, focus on the next three weeks leading up to the holidays. The best results come from locking in good behaviors and repeating them. You’ve got time to make real progress before the turkey hits the table. And when Christmas comes? Don’t sweat it. - Enjoy the food. - Enjoy the family. - Enjoy the drinks. - Laugh hard and, if you need to, unbutton those trousers. Just enjoy the holiday. For those in the Alpha Community ready to kick off their fitness journey up a notch, I’m taking bookings for the New Year. Message me, and let’s lock you in. 💪

Over the last few days, I’ve been at a Men’s Health Conference in Phoenix, Arizona, diving deep into topics like health, mindset, performance, and hormones. Over the next few weeks, I’ll be sharing insights from the event—but today, I want to talk about relationships. What relationships in your life are holding you back? Who’s keeping you stuck, doubting yourself, or stopping you from moving forward? One of the speakers made a powerful point (Bedros Keuilian): Your circle of friends and family has a massive influence on who you are and who you become. Here’s the wake-up call: Some of these people are keeping you stuck. So, What Can You Do? 1. Eliminate There are people in your life who need to go. You don’t need to make a big announcement or explain yourself. Just stop contacting them and create the space you need to grow. 2. Edit Other relationships—like with family—may not need to end, but they need boundaries. For example: • If your mom has a scarcity mindset and doubts your career choices, don’t try to convince her. • Redirect conversations to things she understands and enjoys, like her favorite TV show or hobby. • If your dad prefers talking about sports, focus on that instead of your goals. Let your actions do the talking. Prove your decisions are right by succeeding. Growth Requires Space This isn’t about negativity—it’s about recognizing that the people who surround you shape who you become. Surround yourself with legends. Find people who are positive, driven, and going places. Eliminate or edit the rest. Have you dealt with toxic relationships before? Share your experiences in the comments below.

I’ve got 5 simple nutrition principles for you. Stick to these, and you can’t go wrong—it’s as simple as that. Click here for Principle 1 What’s one nutrition principle you swear by? Drop it in the comments below!

It seems like the two areas most of you struggle with are meal structure and sleep. Let’s break it down and make things simpler. I have a few nutrition principles I share with my Alpha Clan clients, and I’m going to give you the main two here. Principle 1: Follow a Meal Timing Structure Pick specific meal times and stick to them—every day. Most guys do well on four meals a day: - 7 AM – Meal 1 - 10:30 AM – Meal 2 - 2:30 PM – Meal 3 - 6 or 7 PM – Dinner When you eat at set times, your body’s circadian rhythm adjusts, so you’ll start feeling hungry at those times and fully satisfied after eating. These days, most people eat at random times, which leaves them constantly snacking and never truly satisfied. Principle 2: The Two-Token Rule At the start of each week, give yourself two tokens. Each token can be used for eating out, a meal at a friend’s, having a drink, or buying a treat. Once those tokens are used, that’s it. Every other meal should be made by your own hands. Two simple principles, but they can make a massive difference. And if you need recipe ideas, click the link to check out my new Alpha Meal Recipe Book—the legendary Juicy Mince recipe is in there too. Giddy up!

I know a lot of you have heard about the juicy mince recipe, but maybe you’re not quite sure how to make it just right. Well, I’ve got you covered. Here’s your Christmas gift—my Alpha Meal Recipe Book! Follow the instructions, watch the videos, and become an absolute alpha in the kitchen. Have you made juicy mince before? Let me know in the comments!