MOTIVSPRINT
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Reset. Reload. Rebuild.

Reset. Reload. Rebuild.

2026 is here. Let’s get strategic about your health, not just hyped.

Lyle Agagon
January 01, 2026

It’s a new year, and most people do the same thing. New diet. New workout plan. New routine. We try to change everything all at once. Then life shows up, motivation fades, and by mid-January, we’re right back where we started.

This year, we’re doing it differently. We’re building a simple 3-part reset system that actually works:

train your engine
fuel it the right way
recover like it matters

No hype. Just a plan you can start today and repeat all year.

EXERCISE 🏋️‍♂️

The Rule of 1% – Your January Workout Game Plan

Welcome to 2026. You don’t need a “new you.” You just need a better plan. It’s about getting 1% better every week—and staying consistent—and it starts with this simple idea: Get 1% better each week. That’s it. No extreme 30-day shred. No waking up at 4 a.m. Just small, consistent wins.

Here’s how to start your 1% workout reset:

Step 1: Pick Your Base

Choose the simplest form of training you can actually do 3–4 times a week. Here are some options:

Walking or treadmill: 30–45 minutes
Bodyweight circuit: Squats, push-ups, lunges, planks
Gym split: Push-pull-legs or full-body 2x/week
Norwegian 4×4: Four 4-minute cardio intervals with 3-min rest in between

Start light. Focus on consistency first.

Step 2: Track Just One Thing

Don’t track 12 metrics. Start with one:

Reps
Time
Steps
Heart rate
Just showing up

Get a sticky note, journal, or Notes app. Check off each workout. Celebrate the streak.

Step 3: Add 1% Each Week

That means:

Add one more set
Go one more minute
Do one more rep
Increase your weight by 2–5 lbs

By the end of January, you’ll be up 4–5%. That’s real progress.

Step 4: Stop Quitting When Life Gets Busy

Busy day? Just show up for 5 minutes. That still counts. The 1% rule isn’t about perfection. It’s about momentum.

NUTRITION 🥑

Clean Slate, Not Cold Turkey

You don’t need a “detox.” Your body already knows how to clean itself—if you give it the right tools.

Let’s ditch the all-or-nothing diet plans and start with these 4 daily upgrades anyone can stick with.

1. Add Protein to Breakfast

Most people eat carbs for breakfast and crash by 10 a.m. Try this instead:

2 eggs + fruit
Protein shake with almond milk and spinach
Greek yogurt with chia seeds

You’ll feel full longer, snack less, and support lean muscle.

2. Hydrate Before Meals

One glass of water 15–20 minutes before you eat.

Helps with digestion
Reduces overeating
Wakes up your metabolism

Bonus: add lemon or a pinch of sea salt in the morning for an easy mineral boost.

3. Ditch One Processed Snack

You don’t have to go full clean-eating monk. Just pick one daily snack to swap:

Chips → mixed nuts
Candy → dark chocolate square
Soda → sparkling water or kombucha

Keep it simple. If you don’t buy it, you won’t eat it.

4. Pre-Log One Meal a Day

Instead of tracking everything, try this:

Pick one meal to plan ahead in a journal or an app
Helps build awareness
Reduces stress at mealtime

Start with lunch. It’s the easiest win.

BIOHACKING⚡

Reboot Your Body Clock in 3 Mornings

Your sleep is off. You’ve been eating late, staying up too long, and now you feel tired when you wake up and wired at night.

Here’s how to reset your body clock in just 3 days.

Day 1: Fix Your Light

Go outside within 30 minutes of waking up. Even if it’s cloudy, getting outside for just 5–10 minutes makes a difference. Skip the sunglasses and let your eyes and brain take in natural light. That light sends a clear signal to your body: “Hey, it’s daytime—wake up!”

Day 2: Delay Caffeine by 90 Minutes

Drinking caffeine right after you wake up can block your body’s natural energy chemicals, like adenosine, that help you feel alert on your own. If you delay your coffee or pre-workout until after breakfast, you let that natural energy kick in first. The payoff is fewer afternoon crashes, better sleep at night, and you still get your caffeine fix when it actually works better.

Day 3: Try Cold Exposure or Movement

Do a brisk 5-minute walk, splash cold water on your face, or take a quick 30-second cold shower. Cold wakes up your nervous system fast and gives a boost to dopamine and metabolism. Try this for three mornings in a row, then keep going. Within a week, you’ll notice your energy coming on earlier, deeper sleep at night, and fewer cravings during the day.

The Big Mo

Again, you don’t need perfect. You need a repeatable system. If you do the work in the right order—exercise first, nutrition second, recovery third—your body starts to cooperate. Your energy goes up. Your cravings calm down. Your sleep improves. And your workouts stop feeling like punishment. Pick one move from each section and run it for seven days. Then run it again. That’s how you walk into 2026 with momentum—and keep it!

Happy New Year!

CHALLENGE💪

The 1% Momentum Challenge

This week, build momentum by implementing one small, sustainable change from each of the three core areas: Exercise, Nutrition, and Recovery.

For the next 7 days, commit to the following:

EXERCISE (Train Your Engine):
- The Action: Show up for a 5-minute minimum workout, 3 times this week.
- How: Pick your simplest "base" (e.g., a brisk walk, 5-minute bodyweight circuit). The goal is not intensity, but consistency. If you do more than 5 minutes, that's a bonus. Track it with a single checkmark in your notes.
NUTRITION (Fuel It Right):
- The Action: Hydrate before one meal each day.
- How: Drink one full glass of water 15-20 minutes before your chosen meal (lunch is a great start). That's it. No other rules or restrictions.
RECOVERY (Reboot Your Clock):
- The Action: Get morning light within 30 minutes of waking up for 3 days.
- How: Step outside (no sunglasses needed) for just 5-10 minutes. Have coffee on the balcony, walk to get the mail, or simply stand by a window. This resets your natural body clock.

The Goal: Aim for completing this specific, simple trio each day. By Sunday, you'll have proven you can build a repeatable system that creates momentum—the key to lasting change.

Tag your wins on socials: #MOTIVSPRINT