Want Better Results in 2026? Start With These Two Habits
Happy New Year, Team! Many of us walk into January with a list of things to subtract from our lives. This year, I want to talk about what to add.
If you want to see your hard work in the gym pay off—whether that’s building muscle, losing fat, or just having more energy—there is one macronutrient that rules them all: Protein.
Why Protein is Non-Negotiable
Protein is the literal building block of your muscles. When you lift weights, you create tiny tears in your muscle fibers; protein is what repairs them so you come back stronger. Beyond the gym, protein is incredibly “satiating,” meaning it keeps you full longer and helps kill those late-afternoon sugar cravings.
The Power of the “Snapshot”
How much are you actually eating? Most people are surprised to find they are under-eating protein and over-eating “hidden” calories.
While I don’t believe you need to track every morsel of food for the rest of your life, doing it for a few weeks is like looking at your bank statement—it’s the only way to truly know where your “budget” is going. It builds awareness, which leads to better decision-making.
Meet ALMA: Your New AI Nutrition Partner
To make this easy, I recommend checking out a new app called ALMA. Unlike old-school trackers that feel like a math project, ALMA uses AI to make logging effortless.
- Talk to it: You can literally tell the app what you ate, and the AI handles the rest.
- Dining Out: It helps you navigate restaurant menus so you can stay on track even when you’re not cooking at home.
The Goal: Aim for a palm-sized portion of protein at every meal this week. Let’s see how much better you feel!
Yes there is a Kilo App for both Apple and Google. You can also use the website, but the app is more convenient.
The workouts are posted in 3 locations now
1- On the Blog section of the main website
2- 8pm Daily emails for the next days WOD
3- On the Kilo app, click on the class, then programming
For the chat features, please join our WhatsApp Group, When doing do please put your name in your WhatsApp profile so we know who is posting.
Are you interested in getting the workout and some health tips in your email daily? Subscribe here.
Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY
A) A.
Z-Press
3 Sets
10-12 Reps
B.
12-15 Lateral KB Swings
:20-30 Paloff Hold
B) 5 Rounds
20/15 Cal Row or 15/12 Bike
15 T2B
12 DB or SB Floor Press (2x 50/35)
TUESDAY
A) E2MOM 10
6 Push Press
6 Push Jerks
@ RPE 7-9*
Add/Subtract as needed as your progress each set, but stay in the RPE 7-9 range
B) 12 Min EMOM:
Even: 10-12 Burpees
Odd: 10 Farmer’s Carry Box Step Ups
WEDNESDAY
A) 2 Rounds
30 Cal Row
15 Box Jumps
15 power cleans (135/95 or RPE 7-8)
5 Wall Walks
15 Power Cleans
15 Box Jumps
30 Cal Row
– Rest 5 Mins – Time Cap 25 Mins
THURSDAY
A) Back Squats
5-5-5-3-3-3-1-1-1-1
Working up to today’s Heavy 1 Rep
B) 2-3 Sets
20m Sled Push (AHAP)
Max Reps Heel Elevated Goblet Squats
FRIDAY
A) Bench Press
EMOM 10
5-5-5-3-3-3-1-1-1-1
Working up today’s Heavy 1 Rep
B) For Time
200 Push Ups *
Every Break: 3 Deadlifts (225/155)
Timecap 20 Mins.
SATURDAY
A) Soul Crusher (TC: 45′)
- 8 Burpee pull-ups / 8 Thrusters / 8 Front rack walking lunges / 8 HSPU
- 40/32 cal ski/row/bike + 40 box jumps + 40/32 cal ski/row/bike
- 50 Wall balls / 25 hang cleans / 50 DB snatch / 25 hang cleans / 50 wall balls
- 40/32 cal ski/row/bike + 40 box jumps + 40/32 cal ski/row/bike
- 8 Burpee pull-ups / 8 Thrusters / 8 Front rack walking lunges / 8 HSPU
B) Partner WOD (6 Rounds Each)
In 3:30:
Partner A: 4 Power Cleans, 8 Push Ups, 12 T2B, 16 DB Snatch, Max Cals Row.
Partner B: Rest (then switch).
