• How to Train in the Heat

• Build More Muscular Legs

• A Tasty Protein Pancake

• Summer Hydration Tips

People ask me how I train in a Florida garage with no AC. The honest answer? I like it that way.

It’s hot and humid. Brutal some days. You’re sweating before the warm-up’s over. The bar feels heavier than it should. But that discomfort forces me to lock in — and I think it makes me better.

And it turns out, there’s real science behind it. Training in the heat triggers something called heat acclimation. Your body adapts by increasing plasma volume, improving cardiovascular output, and even sweating more efficiently.

Studies show that just 5–10 days of heat exposure can increase endurance, lower your heart rate at the same workload, and make workouts feel easier over time.

One paper found that heat can improve mitochondrial function, which translates to more energy production.

That’s why some athletes do heat camps before competitions. You don’t need a fancy setup. Just some hot weather, a consistent plan, and the right mindset.

The mental side’s real too. When it’s 90+ in that garage, you can’t afford to zone out. You’ve gotta stay sharp. That pressure builds mental toughness. It teaches you to perform when conditions aren’t perfect — which, let’s be honest, is most of the time in life.

But it’s not about pushing to failure in the heat. It’s about training smart. Here’s how I keep it safe and productive:

💧 Hydrate early and often – I start the day with water and electrolytes, and during heavy training I’ll sip carbs and electrolytes (see below for more details). If you’re even slightly dehydrated, performance tanks.

🌅 Train early or late – I usually hit my lift before the sun’s at its worst. Mornings are still hot, but manageable. Evenings can work too.

🔥 Adjust volume, not effort – I keep intensity up, but I’ll use supersets or shorter rest periods to take advantage of the elevated heart rate. I’m not chasing PRs in peak heat, I’m chasing consistency.

This time of year, the heat can be a weapon — or an excuse. You get to choose. I say lean into it. Use it to sharpen your conditioning, your mindset, and your edge.

Summer doesn’t have to be a setback. It can be your accelerator.

Set the Standard!

Chris

🦵 Training: Heat-Tested Legs + a Fat-Frying Finish

This summer leg day is built for muscle growth, conditioning, and serious grit. We’re hitting strength, unilateral work, and a nasty finisher that melts fat without burning you out.

🏋️‍♂️ Summer Legs + Walking Workout

1️⃣ B-Stance Romanian Deadlifts – 4 sets of 10/side

👉 Keep your back foot light and toes forward. This targets one hamstring at a time for maximum stretch and control. 3–4 sec eccentric.

2️⃣ Front-Loaded Bulgarian Split Squats – 3 sets of 8–10/leg

👉 Hold a plate or dumbbells at chest height — this lights up your core and quads. Use a slow eccentric and pause at the bottom to build tension.

3️⃣ Sled Push or Weighted Walking Lunges – 3 sets of 40 yards

👉 This is your grit test. Push fast, rest fully. If no sled, grab dumbbells and go for walking lunges — keep your upper body tall.

4️⃣ Leg Extensions + Sissy Squat Superset – 3 rounds of 15 each

👉 Classic pump work. Control the squeeze on extensions. For sissy squats, hold onto a rail or bench and lean back for a deep quad burn.

5️⃣ Standing Calf Raise (Pause + Stretch) – 4 sets of 12 reps

👉 Hold the top for 2 seconds, and get a 3-second stretch at the bottom. Calves respond to volume + tension.

🔥 Finisher: Incline Walk to Shred ; 15–20 mins @ 10–12% incline, 3.2–3.5 mph

👉 Nose-breathe for the first 10 minutes to control your heart rate. Focus on tall posture and full heel-to-toe stride. This taps into stored fat and improves recovery without crushing your CNS.

🧠 Why It Works:

• Unilateral work → corrects imbalances and boosts stability

• Supersets → increase metabolic stress without adding volume

• Heat + incline walk → metabolic conditioning and mitochondrial adaptation

This session builds a physique that looks great but also performs under pressure — in and out of the gym.

🥣 High-Protein Summer Pancake Bowl

This is the perfect post-leg day fuel: fast, filling, and packed with protein.

🫐 Protein Pancake Bowl (1 serving)

• ½ ripe banana

• 1 whole egg

• 2 tbsp Greek yogurt

• ⅓ cup oat flour (or sub almond or whole wheat)

• ¼ cup vanilla whey protein

• ½ tsp baking powder

• 1 tbsp maple syrup (optional)

• Dash vanilla extract + pinch salt

• 1 tbsp milk of choice (if needed for texture)

Directions: Whisk everything in a bowl, microwave for 90–120 seconds. Top with berries, Greek yogurt, or peanut butter if desired.

Macros: ~330 calories | 30g protein | 38g carbs | 8g fat

💡 Add 1 tbsp chia or flax for extra fiber.

🎆Go to RAW Nutrition and use the code CBUM to get the best deals on all our products.

Q: Hey Chris, I spend a lot of time outdoors, train hard, and use the sauna most days, so I sweat a ton. I know hydration’s important, is there more I should be doing than just drinking water?

Daniel R., Austin, TX

A: Hey Daniel, definitely. If you’re sweating that much, water alone isn’t enough. You’re not just losing fluid, you’re losing sodium, potassium, and magnesium.

If you don’t replace those, water can actually make things worse by diluting your electrolyte levels. That’s when fatigue, brain fog, and cramps creep in.

💧 Replace What You Lose
I start most days with RAW Replenish, it provides a spectrum of electrolytes including:

• Sodium Citrate – highly absorbable, easier on the stomach

• Sea Salt – natural sodium + trace minerals

• Chloride – helps keep fluid levels balanced

It’s clean, tastes good, and helps your body actually use the water you’re drinking.

For more intense training days or endurance-style sessions, consider RAW Fuel — it’s a carb + electrolyte blend built for performance. It helps:

• Maximize stamina and energy

• Keep sodium levels up during long or sweaty sessions

• Prevent cramps and mid-workout crashes

When to use Fuel:
→ During long lifts, cardio sessions over 60 mins, or anything endurance-based (like sauna >30 mins)

🥝 Eat Your Hydration
These foods help you hold onto fluids and recover better:

• Cucumber – water-rich and refreshing

• Watermelon – packed with potassium and fluid

• Greek yogurt – protein + naturally hydrating electrolytes

🥤 Mix Up Your Fluids
Water’s the base — but variety helps you stay consistent:

• Coconut water – solid natural electrolyte option

• Sparkling water – keeps things interesting

• Herbal teas (hot or iced) – good evening hydration without caffeine

🧠 Bonus: Your brain is roughly 75% water — so dehydration doesn’t just hurt your performance, it dulls your thinking and energy too. Don’t wait until you feel thirsty — that’s already too late.

Hydration isn’t just about water — it’s about replacing what you lose and fueling performance. Stay ahead of it and you’ll feel the difference.

Question for Chris? Email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

"Believing in yourself is a choice."

— Cael Sanderson

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