Operation Alpha

Operation Alpha Turning Busy Men Into Lean, Mean, Healthy Machines Do you look at other men your age who are in great shape and secretly feel envious? No silly diets.

WANTED: Busy Men Who Are Fed Up Of Not Feeling And Looking Their Best And Are Ready To Change That NOW

Click here to apply for your spot in Operation Alpha - North West London's Superior Training, Nutrition & Lifestyle Solution For Busy Men:

www.operation-alpha.com

Are you tired of feeling deflated every time you look at your body in the mirror? Do you miss the days when the mid-afternoon ene

rgy slump was something that other people experienced? Do you worry that you aren't setting the best example to your children when it comes to taking care of your health? Or worse, that if you carry on this way, you may not live to see them grow up and become parents themselves? Maybe your motivation is strong but life is so stressful and busy that you fail to see a solution that will deliver the results you want? If so, does the idea of recapturing the locker-room banter and fun of your youth when you work-out appeal to you? What if I offered you ALL the tools and support you need to finally reach your health and physique goals - would you seize the opportunity? And I really mean ALL because If you manage to secure a place in the team, this is what you'll get:

>Intelligently crafted exercise programming designed to burn fat, build muscle and keep results progressing. With every session you move a logical step closer to your goals.

>Three 6-7am Group Training Sessions per week at our exclusive facility, The Beacon Centre in Rayners Lane, Harrow. This is our space - and it rocks.

>Free parking, changing rooms and showers. Get ready to take on the working day after a tough but fun workout.

>Access to the Bonus Outdoor Session & Breakfast every Saturday morning at 9am in Pinner Memorial Park.

>Expert, individualised nutrition coaching including quick yet delicious recipes and practical advice on food shopping and planning. Just common sense instruction that compliments your training and delivers the physique you're looking for.

>Weekly access to a coaching call to talk through your challenges, give you clarity and ensure that you feel supported.

>Superior Movement Coaching to improve technique and posture, avoid pain and injury and squeeze every drop of progress from your precious training time.

>Weekly progress tracking and action points to give you direction and remove the guess work from what you need to do.

>'On The Road' workouts and support to keep you connected to your goals when you are travelling.

>Lifestyle ‘hacks’ to manage stress, improve your mood and best support your training goals.

>A core selection of supplements that will actually benefit you – no more wasting money on rubbish.

>Solid, evidence-based information on nutrition, training and lifestyle. No nonsense.

>Access to Operation Alpha Mission Control - the private Facebook group. Here you will receive instruction, support and large amounts of quality banter. As you can see, OA is unlike other fitness programmes. What's more, the lads in The Wolf Pack are all first class - down to earth, free of macho nonsense, up for a laugh and thoroughly good blokes to a man! So, what are you waiting for? Go here to get your application in NOW

www.operation-alpha.com

Spaces are limited but if you demonstrate that you're serious, I'll be in touch within 24 hours. Warmly,

Coach Don
Operation Alpha

A rough estimate of how many calories I've burned just while walking since Monday morning. So, here's a little test for ...
08/09/2016

A rough estimate of how many calories I've burned just while walking since Monday morning.

So, here's a little test for you:

How many calories do you need to be in a deficit by to burn 1 Pound Of Fat in a week?

08/09/2016

SUPER Practical Fat Loss Tip #2

A light dumbbell between the feet to add extra resistance to a 'Windscreen Wiper' (rotational movement of the legs to tr...
07/09/2016

A light dumbbell between the feet to add extra resistance to a 'Windscreen Wiper' (rotational movement of the legs to train the oblique muscles) 🔥

Adroitly demonstrated here by our Silver Fox, Mr. Paul Allen!

A lot of you know that I've been on my own body transformation journey since last November. I've lost 18 kilograms since...
04/09/2016

A lot of you know that I've been on my own body transformation journey since last November.

I've lost 18 kilograms since then and 26cm from my no-longer-pendulous-belly.

Most of this has happened over the last 5 and half months during which time I've been especially focused with my nutrition.

I've basically been dieting that whole time - tracking calories and macros and consistently in a calorie-deficit.

Dieting for that long is psychologically hard and, truthfully, probably not appropriate for the majority of people.

It's better to have shorter 'phases' followed by 'maintenance phases' where you basically cruise at your current weight until it's appropriate to hit it hard again with the fat-loss.

(Playing the long-game)

Nonetheless, for me, it's worked, mainly because I regularly assess my mood and ability to keep going.

However, a couple of weeks ago I was starting to feel a little mentally 'fried' so made a decision to have a 'diet-break' for 10 days before getting back on it.

Despite some nerves that I'd not be able to slot back into the structure that's taken me so far (probably stemming from a deeper-rooted fear of becoming fat again tbh) it's worked a charm.

Much like a great holiday I felt completely rejuvenated. Mentally and physically rebooted and up for another phase of fatloss which I've been back on since last Sunday.

(As an aside, the physical response has been nuts - in the last 3 weeks I've gained a full 5 kilos and then lost it again!)

The point (aside from maybe being of general interest) is that taking strategic breaks from dieting can be extremely beneficial.

If you feel like you have a long way to get to your ideal body-type it's easy to want to muscle through, non-stop until you get there.

Problem is, that's an awful lot of pressure to put on yourself for one, and probably unrealistic too.

My suggestion is to take a different approach - be patient and regularly check-in with how you're feeling; mentally and physically.

Be completely honest with yourself - neither talking yourself into stopping for poor reasons nor denying the warning signs of impending burn-out and undoing of your hard-work.

Either way, scheduling in time-off from structured dieting (perhaps after getting expert on advice on when and how to implement it) will keep your brain-battery charged and therefore your physical results progressing.

And that's surely the outcome you're looking for.

Coach Don

All about that street LYFE
03/09/2016

All about that street LYFE

[Summer Hols over - time to get back to focusing on your training and diet] ---👉 Comment below if you're ready to do thi...
01/09/2016

[Summer Hols over - time to get back to focusing on your training and diet]

---

👉 Comment below if you're ready to do this!

---

Pinch, punch, it's only the 1st September!

Which means it's exactly 13 Weeks until the start of December AKA when Silly/Indulgence Season kicks-off

(With ALL of the drinking and ALL of the eating that comes with it)

13 Weeks...

- Long enough to make some GREAT improvements to your health and your physique!

- A GREAT time-frame to enable you to arrive at that first Chrimbo-Party rocking your Little Black Dress/Whatever-the-male-equivalent-is

(little black trousers?!)

So, now the kids are getting back to school and your beach-holiday is done (if you were lucky enough to have one) let's all get back on track.

Last week, I asked you to form a new (and very manageable) habit per day.

These were:

Day 1 - Go for a 10 minute walk
Day 2 - Eat a piece of fruit
Day 3 - Drink 1.5 litres of water
Day 4 - Go to bed on time
Day 5 - Have protein with 3 meals

So today, all I want you to do is check-in and reconnect with all 5 of these habits.

If you can get to the end of today having nailed them all, that'd be an OUTSTANDING outcome imo

(And you can do it - I believe in you)

Right, so who's game?

Coach Don

Reverse Crunches using a heavy kettlebell to 'anchor' with Beaut of an exercise for targeting the lower-abs 🔥           ...
31/08/2016

Reverse Crunches using a heavy kettlebell to 'anchor' with

Beaut of an exercise for targeting the lower-abs 🔥

45 grammes Protein Pow Mix15 grammes Crunchy Peanut Butter 10 grammes HoneySplash of waterMixDelicious 😋
31/08/2016

45 grammes Protein Pow Mix
15 grammes Crunchy Peanut Butter
10 grammes Honey

Splash of water

Mix

Delicious 😋

Another Outdoor Saturday Session monstered 💪
27/08/2016

Another Outdoor Saturday Session monstered 💪

[Go To Bed On Time]Yes, that's right; today I'm your Dad. All I want you to add to the habits you've been creating this ...
26/08/2016

[Go To Bed On Time]

Yes, that's right; today I'm your Dad.

All I want you to add to the habits you've been creating this week is make sure you go to bed on time tonight.

And by that I mean AT LEAST 7 (preferably 8) hours before you have to get up.

That's it.

You can do that, right?

So, to recap, here's what you'll be doing today:

==============================
10 Minute Walk + Eat A Piece Of Fruit + Drink 1.5L Water + Go To Bed On Time
==============================

Who's with me?

Coach Don

[Drink 1.5 litres of Water]So today, I want you to work on staying hydrated by drinking at least 1.5 litres of water.Tha...
25/08/2016

[Drink 1.5 litres of Water]

So today, I want you to work on staying hydrated by drinking at least 1.5 litres of water.

That's all - as always, a very manageable target!

We'll add this to the goals from Day 1 and Day 2. So, today is:

{=> 10 Minute Walk + Piece Of Fruit + 1.5L Water

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Wednesday 6am - 8am
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