The Consistency Report – Volume 17

Sorry for skipping last week. We made it four months without missing one, but the week got away from me.

Don’t worry, I’m making it up to you with a banger.

I mean, I have to. It’s my birthday. 34 today.

That’s kind of hard to write. I don’t feel old, but the number is scary.

Real talk—it’s more of a wake-up call than anything. From 30–34 was a blur. The days were long, but the years were short. In my defense, I had one-year-old twins when I turned 30, so that explains a lot.

Every year around my birthday, I reflect on where I was and what I was doing at this time last year. What was going well, what wasn’t, and what I thought the next year would look like. Almost always, something major happens that I never could have predicted. This year is no different.

There’s a lot I want to accomplish in the next 12 months—specifically, new experiences. It’s easy to get caught in routine, but I don’t want to look back at 35 and think, man, that year looked exactly like the one before it. Growth comes from discomfort, and I plan on leaning into that.

Here is what I have for you this week.

Fitness

How to Train, Look, and Move Like a Wrestler

Wrestlers aren’t just strong, they’re explosive, conditioned, and resilient. That’s why training like a wrestler is one of the best ways for the average person to build a body that performs as well as it looks.

The key is combining strength work, explosive movements, and conditioning into the same program. You don’t need to step on a mat to reap the benefits. This type of training builds muscle, burns fat, and keeps you athletic.

Here’s a sample workout:

Warm-up

• Jump Rope – 3 minutes

• Dynamic Mobility – 5 minutes

Strength & Power

• Hang Power Clean – 5x3

• Front Squat – 4x6

• Weighted Pull-Ups – 4x6–8

Conditioning Finisher

• 5 Rounds for Time:

• 20-yard Sled Push

• 10 Burpees

• 15 Kettlebell Swings

For a deeper dive into how to train like a wrestler, check out my full article here:
👉 The Ultimate In-Season Wrestling Training Program

Donyae’s 12-Week Transformation

I want to highlight my man Donyae’s journey to his first bodybuilding show. When he first started prep, he had time—but at around 12 weeks out, he was behind. It happens. It’s not ideal, but you can still make it work with the right mindset.

And that’s when everything changed.

He flipped the switch, dialed in his training and nutrition, and the results speak for themselves.

Here is the 12-week transformation:

Mindset

Peace is a Performance Enhancer

The best training periods of my life happened when my overall stress was low. Sleep was better, recovery was faster, and I made more progress. On the flip side, my toughest training stretches weren’t because of the gym—they were because of what was happening outside of it.

Stress is stress. Your body doesn’t care whether it comes from work, relationships, or training. That’s why peace isn’t just nice, it’s a performance enhancer. Prioritize it like you do sleep, food, and lifting.

There Will Never Be the Right Time. Do It Now.

People wait for the “perfect” time to start their fitness journey. They want things to slow down. Newsflash: they never will. Work, kids, holidays—it’s always something.

That’s why I love Jocko Willink’s phrase: default aggressive. When faced with a choice, lean toward immediate action.

Like Nike says—just do it. Start now. Move first. Act before you’re ready.

And remember, this applies outside the gym too. Everyone is shy. Everyone is waiting. Be the one who makes the move.

What I’m Into

Cookie Cake
My go-to birthday dessert. Since I was a kid, it’s always been cookie cake. Chocolate chip cookies are undefeated.

Fall Training Vibes
Mornings are cooler now. I needed a hoodie to take the kids to school yesterday, and it reminded me why I love training in the fall. Something about crisp air, shorter days, and hoodie weather makes me want to push harder in the gym. It feels like a reset button—perfect timing for a new year of life.

This Week’s Podcasts

Three podcasts this week. You’re welcome!

How to Train Hard, Stay Motivated, and Learn From Pain Q&A (Ep. 529)
Derek joined me for a Q&A episode where we covered how to know if you’re training hard enough, lessons learned from injury, how to keep lifting exciting after decades in the gym, and the weirdest training hacks we’ve seen actually work.

Nick Smoot – Lessons from Being Kyle’s Understudy and an Online Coaching OG (Ep. 528)
Nick and I go way back. This one’s more of a conversation among friends than a structured interview, but there are some real gems in here on coaching, business, and the early days of Hunt Fitness.

Matt McLeod – The Case for Taking Big Swings (Ep. 527)
Matt and I talked about risk, reward, and why it’s often smarter to take bold swings instead of playing it safe. If you’ve been thinking about making a change, this one will light a fire under you

Final Thought

Birthdays are a reminder that time isn’t slowing down. The best gift you can give yourself is consistency—because small, daily wins compound into something big.

So this year, I’m doubling down. More consistency. More action. Less waiting for “the right time.”

Now, excuse me while I go eat some cookie cake.

– Kyle

PS – Ready to dial it in?
👉 Hunt Fitness Coaching