• Get a Jump on 2025

• A Muscle-Building Plan

• Holiday Eating Tactics

• Facing Your Fears

The holiday season is here, and it’s the best time of year to enjoy family, friends, and food. But it’s also the easiest time to get off track, making it harder to reset when January rolls around.

We all deserve a break, but you don’t have to lose your gains or wait until January 1 to start chasing your 2025 goals.

The best way to set yourself up for success in the new year? Start now.

If building muscle, leaning out, gaining strength, or just feeling better are your goals for next year, laying the groundwork today will make everything smoother when the calendar flips.

This doesn’t mean you have to be perfect during the holidays. You just need to stay consistent, make smart choices, and show up for yourself — even when the schedule gets busy and the treats are tempting.

Consider this: Every step forward you take now is one less step you’ll have to take later.

Over the next few weeks, focus on how you can keep moving toward your goals while still enjoying everything this season offers. I know my priority will be spending time with my wife and daughter, but I’ll still do the work.

Balance is key. If I miss a workout or indulge a little, I don’t see it as a failure. I see it as part of living a full, balanced life.

And when you need to regroup, think about how you want to look and feel on January 1. Let that vision motivate you to do what you can when you can.

You’ll also want to download my new STNDRD app. It was purpose-built to help guys like you track nutrition, plan workouts, and connect with other committed guys to stay motivated. You can even get seasonal discounts for merch.

Remember, the holidays aren’t a reason to slack off. They’re a chance to prove to yourself that you can enjoy life while staying laser-focused on your goals. Let’s get a head start on 2025, together.

Set the Standard!

Chris

If you’re looking to build muscle as you close out the year, here’s a simple approach:

• Stick to the Basics: If you have limited time, focus on compound lifts like squats, deadlifts, bench presses, and pull-ups. These give you the most bang for your buck.

• Simplify Training: Don’t overcomplicate your workouts. A consistent split that hits all major muscle groups works best.

• Get Control: Slow down your reps. Controlling the eccentric (lowering phase) builds more muscle and improves your mind-muscle connection.

• Fuel Your Workouts: Use the extra holiday calories as energy to push heavier weights, make strength gains, and add muscle.

Q: Hi Chris, I just left a job I loved where I was comfortable to take a new one. Now I’m in a whole new world and it’s kind of freaking me out, any advice?

 — Dan L., Eugene, Oregon

A: Hey, Dan, walking away from something you’ve poured your heart into is terrifying.

Bodybuilding has been my life, my passion, my purpose for so long, and the thought of leaving it behind feels like losing a part of myself.

I bet you’re feeling the same with your big change. But you can’t let your fears get in the way.

I’ve come to realize that growth isn’t always about holding on, it’s about knowing when to let go and trusting that if you follow your process, you’ll succeed.

It’s scary, it’s uncertain, but change is necessary for growth. Be grateful for everything this chapter has taught you, and lean in to see where the next one leads.

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

Champion Mentality

“If you want to be great, don’t be surprised when things get hard. Be less surprised when things get even harder. Life doesn’t test you to hold you back, life tests you to give you the opportunity to grow. Embrace it.”

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app, STNDRD. Get my daily workouts, track your nutrition, connect with our community, get discounts on merch, and more.

Download it on Apple or Google Play today!

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