• 🧠 Learning to Let Go

• 🎃 8 Fall Power Foods

• 🦵 No More Skinny Calves

• ⏰ Survive Daylight Savings

👇 Dive in and Set the Standard!

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Letting Go

If you’ve trained hard enough, long enough, you know what it feels like to crave constant improvement.

You love hitting a new PR and seeing your muscles grow. But the minute things stall, you feel stuck. So you chase progress at any cost by training more, eating less, and pushing harder.

That mindset can lead to monster gains in the gym, but do it too long or too often, and eventually you’ll crash and burn out.

Because when your self-confidence relies on making constant improvement, rest feels like failure.

But the truth is, progress isn’t always linear. It comes in waves with plenty of ups and downs. You can’t live in peak week forever.

The strongest athletes I know aren’t the ones who never stop pushing. They’re the ones who know when to push, when to rest, and when to reset.

There’s a difference between discipline and beating yourself up. One fills your cup. The other empties it.

This week, challenge the part of you that equates taking a break with weakness:

• Train to connect. Feel every rep, own every set.

• Feed your body. Use food as fuel, not punishment.

• Check in. Are you sleeping well? Do you have energy for your workouts? Is your appetite normal? If the answer to these questions is yes, keep going. If not, think about backing off.

Don’t get me wrong, progress is still part of the mission, but you can’t let the natural ups and downs mess with your head.

The goal isn’t to stop chasing better; it’s to take the long view and realize the gym, like life, ebbs and flows.

Knowing when to grind and when to back off is the key to staying fit for the long haul.

That’s when discipline becomes freedom.

Set the Standard.

Chris

🦵 No More Skinny Calves

Your calves do more than fill out your legs; they’re the anchor for power, balance, and athletic movement.

Strong lower legs support knee and hip alignment, help prevent injury, and give you a solid base for every squat, press, and jump.

The key is hitting all the muscles of the lower leg. Not just the gastrocnemius (the visible calf muscle), but the soleus, tibialis anterior, and smaller stabilizers that keep your ankles locked in and your feet strong.

🔥 WARM-UP (5 MINUTES)

Wake up your feet, ankles, and calves before loading up:

• Ankle Circles: 2 x 15 each direction

• Toe Walks: 2 x 20 steps

• Heel Walks: 2 x 20 steps

• Banded Plantar Flexion: 2 x 15

🏋️ A-SERIES: STANDING POWER + SHAPE (GASTROC)

A1. Standing Calf Raise (Machine or Smith) — 4 x 10–12 @ 2/1/1/1
A2. Single-Leg Calf Raise (Bodyweight or Weighted) — 3 x 12–15/leg @ 3/1/1/1
Rest: 60–75 sec between sets

👉 Focus on a full stretch at the bottom and strong peak contraction. Keep knees straight. This targets the gastroc, the two-headed muscle that gives your calves their upper thickness and visible pop.

💥 B-SERIES: SEATED STRENGTH + DENSITY (SOLEUS)

B1. Seated Calf Raise — 4 x 15–20 @ 3/1/1/1
B2. Toes-In / Toes-Out Calf Raise (Bodyweight) — 2 x 20 each angle
Rest: 45–60 sec between sets

🔥 The soleus sits beneath the gastroc and drives strength and thickness through the lower calf. It responds best to higher reps and slow tempo. Keep knees bent to isolate it.

⚙️ C-SERIES: FOOT + ANKLE STABILITY (TIBIALIS & INTRINSICS)

C1. Tibialis Raise (Back Against Wall or Tib Bar) — 3 x 15–20 @ 2/1/1/0
C2. Banded Ankle Inversion / Eversion — 3 x 12–15 each side
Rest: 30–45 sec between sets

🧠 These build the tibialis anterior (front of the shin) and the smaller muscles around your ankle. Strong tibs improve knee stability, sprint speed, and protect against shin splints.

🔑 GROWTH KEYS

• Full Range = Full Growth: Let your heels drop fully before exploding up; no half reps.

• Tempo Wins: Slow eccentrics (3–4 seconds) build density and prevent tendon strain.

• Frequency Matters: Train calves 2–3× per week, alternating between standing and seated emphasis.

• Mind-Muscle Focus: At the top of each rep, pause and contract hard for a full second.

• Footwork Carryover: Strong calves and ankles improve balance, stability, and power for all lower-body lifts.

📲 Want more lower-leg programming? Find full-strength stability blocks, mobility flows, and advanced calf protocols in the STNDRD App.

Built from the ground up, because every great physique starts with a solid foundation.

8 Fall Power Foods 🍂

Fall eating is about fueling better with what’s in season. Cooler weather brings a new wave of fresh foods that help you build muscle, recover faster, and perform stronger.

This is the time to lean into warm, nutrient-dense meals that hit both macros and recovery goals.

From anti-inflammatory carbs to protein-packed staples, these are the top seasonal power foods to help you recover and grow.

🐟 1. Salmon

Fall is peak season when salmon is at its most nutrient-dense. Rich in omega-3s, vitamin D, and high-quality protein, salmon reduces inflammation and supports joint health. The healthy fats also counter seasonal dips in energy. Don’t like fish? Chicken is a perfect seasonal option.

🎃 2. Pumpkin

Beta-carotene, potassium, and fiber for performance and recovery. Add to pancakes, oats, or smoothies for an easy fall upgrade.

🍠 3. Sweet Potatoes

Slow-digesting carbs for glycogen replenishment and muscle repair. Bake or air fry with olive oil and sea salt post-workout.

🍎 4. Apples

High in quercetin, which helps reduce inflammation and improve endurance. Pair with nut butter before your lift.

🥬 5. Spinach

A nitrate powerhouse that boosts blood flow and muscle efficiency, ideal for post-training meals.

🌰 6. Walnuts

Rich in omega-3s to reduce joint inflammation and support hormone balance. Great for topping oatmeal or yogurt.

🥚 7. Eggs

A complete protein source with choline for brain and nervous system support, especially key during heavy fall training blocks.

🍄 8. Mushrooms

Contain beta-glucans and ergothioneine to boost immunity and speed recovery. Add to soups, stir-fries, or omelets.

Need supplements? Visit RAW Nutrition and use code CBUM for our best deals.

🔥 Set the Standard.

Q: Hi Chris, every time daylight saving time hits, my workouts fall apart for a few days. I feel off, almost jet-lagged, and it’s hard to get my energy back. Why does that happen, and how can I keep my training on track?

Fred F., Ventura, California

A: Hey, Fred, I get that. The time change throws me off, too.

And it is a mini case of jet lag. Your body’s internal clock runs on light, not the numbers on your phone.

When the sun schedule shifts, your sleep rhythm, hormones, and energy all take a hit. That’s why you’re tired and your lifts feel heavier for a few days.

The best fix is to get sunlight in your eyes as soon as you wake up, move your body, and eat a solid protein-heavy breakfast to reset your internal clock.

At night, set your cut-off a bit earlier and keep your bedtime consistent, even if you’re not tired yet. Your body will catch up faster than you think.

You can also start going to bed about 10 minutes earlier each night, starting tonight. That gradual shift helps your body adjust gradually before you change your clock Saturday night.

Drop the training intensity for a few days and focus on movement and getting your rhythm back, instead of chasing PRs. Within a week, your energy and lifts should be back to normal.

Question for Chris? Hit reply or email [email protected] and we’ll consider your question for inclusion in a future issue of The Standard.

Champion Mentality

“Mastering others is strength. Mastering yourself is true power.”

— Lao Tzu

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