It’s the last week of the month.
By the next Consistency Report, we’ll be in February.
That matters because on February 5th, 10% of the year is already gone.
If it feels like the year just started, you’re not alone. Time always moves faster than we expect. The good news is there’s still 90% of the year left. Plenty of runway.
Now for a little tough love.
By this point, you probably have a decent sense of how the year is going to go if nothing changes. If you don’t take action, 2026 is going to look a lot like 2025… which probably looked a lot like 2024… and 2023 before it.
If this year is going to be different, it doesn’t start when the time is right.
It starts now. Today.
And if you need help, I’m here. I’m a coach. This is literally what I do. I’d love to help you make 2026 your strongest, healthiest year yet. All you gotta do is reach out.
Here’s what I’ve got for you this week.
Fitness
A Lower Back–Friendly Leg Workout That Still Builds Muscle
I hear from people with lower back pain all the time. I’ve been there myself. And the biggest mistake I see is assuming back pain means you can’t train legs hard anymore.
You can. You just need smarter exercise selection.
This workout is built to hammer your legs while minimizing spinal loading.
It starts with 5–10 minutes on an upright bike (AirDyne or Assault bike if you have one). Get warm, get your heart rate up, and break a sweat. If you do this right, you don’t need an elaborate mobility routine.
The first lift is a leg curl. The late John Meadows was big on starting leg days with isolated hamstring work, and for good reason. Getting blood into the hamstrings makes everything that follows feel better, especially squatting variations.
From there, the main lift is a belt squat. I’ll be honest, I don’t love belt squats. But they’re a great option if your gym has a good setup. If not, a hack squat or leg press works just fine. Choose the machine that feels best on your body.
Next is a tempo dumbbell RDL. I love barbell RDLs, but dumbbells tend to be easier on the lower back because you can keep the load closer and adjust around your legs. Take 3–4 seconds on the way down and only go as low as you can control comfortably.
That’s followed by leg extensions, with a drop set on the final set. Cut the weight in half and double the reps. Simple. Effective. Uncomfortable.
Then come Bulgarian split squats, everyone’s favorite to hate. If the bench bothers your back foot, use the pad on a leg curl machine instead. It moves with your foot and feels much more natural.
Finish with calves, alternating between straight-leg and bent-leg variations over time. Again, use a drop set on the last set.
The workout:
Seated or Lying Leg Curl: 3×10–12
Belt Squat: 3×10–12
Tempo DB Romanian Deadlift: 3×10–12
Leg Extension: 3×10–12 + drop set
DB Bulgarian Split Squat: 3×15–20
Standing or Seated Calf Raise: 3×10–12 + drop set
If lower back pain has been holding you back, this is a great place to start.
Full breakdown here:
https://kylehuntfitness.com/the-best-lower-back-friendly-leg-workout-to-build-muscle/
Mindset
Deadlines Matter (Parkinson’s Law Is Real)
Work expands to fill the time you give it. That’s Parkinson’s Law.
If you give yourself all day to train, you’ll train all day.
If you give yourself 45 minutes, you’ll figure it out.
This applies directly to the people who say they “don’t have time” to work out, eat better, or take care of themselves.
Most of the time, the issue isn’t time. It’s a lack of constraints.
When there’s no deadline, everything becomes optional. Training gets pushed. Meals turn into whatever is convenient. Weeks slip by.
Set tighter windows. Create urgency.
Tell yourself, “I have 40 minutes. That’s it.”
Plan meals ahead of time so decisions aren’t made when you’re tired and hungry.
Consistency doesn’t require perfect conditions. It requires clear boundaries.
What I’m Into
BJJ
Last week I mentioned I started Brazilian Jiu-Jitsu again. So far, it’s been a great addition.
I love approaching something with a true white belt mentality. No expectations. Just showing up and learning.
It’s also given my training a little more identity. I’m still lifting four days a week, but recovery matters more now. Sleep, nutrition, and managing fatigue actually count when you’re rolling.
That’s a good thing.
This Week’s Podcast
How to Stay Strong Without Living in the Gym – Q&A | EP 544
Derek and I break down how to stay strong and in shape without making the gym your entire life.
We cover:
What to prioritize when time is limited
How to rebuild your relationship with training when it starts to feel like a job
How to adjust your standards as life gets fuller without feeling like you’ve quit on yourself
And more
Final Thought
You don’t need a perfect plan.
You don’t need more motivation.
You don’t need to wait until the time is right.
You need to decide that it's now or never.
See you next week,
Kyle
PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or staying strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.
