• Embrace Discomfort

• Workout Anywhere

• A Cool July 4th Treat

• How to Stay Dialed

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There’s more than one kind of hard.

For most of this year, my training has been what I’d call “boring hard.” Rotator cuff work. Isometrics. Glute bridges for 30 reps, six sets.

Every day I showed up, but the work didn’t feel satisfying. It didn’t make me better in the way I wanted. Still, I had to do it. Rehab was the price of healing.

Now I’m shifting back into hypertrophy training. I’m pushing more weight, chasing a pump, getting a little uncomfortable in a way I actually want. It’s not easy, but it’s fulfilling. It reminds me of who I am.

And it’s made me realize this:

The discomfort never leaves — but you get to choose the kind that shapes you.

When we avoid discomfort altogether, we don’t get peace — we get soft.
Soft in the gym. Soft in our decisions. Soft in our minds.

Psychologists have studied this. Research shows that people are actually happiest when they’re pursuing a meaningful goal, not lounging in comfort.

Neuroscientist Andrew Huberman has said that discomfort — when it has purpose — activates the same brain chemicals that drive motivation and reward.

You feel good when you earn it.

That’s the difference between scrolling your phone when you’re bored vs. dragging yourself out of bed for fasted cardio and feeling like a weapon by 8 a.m.

One makes you anxious. The other makes you proud.

I’ve experienced this in every part of life.

When I fasted for 80 hours.

When I started public speaking and said yes to everything that scared me.

When I walked away from the Olympia stage and had to rebuild my routines and mindset from scratch.

All growth starts with discomfort.

• You lift heavier than last week — your muscle grows.

• You do something new — your brain adapts.

• You sit in your hunger — your discipline gets stronger.

If you stay in your comfort zone too long, your confidence fades. You stop trusting yourself. And when real adversity shows up — which it always will — you’re not ready.

So pick your hard.

Step into it.

Be intentional with it.

Because if you don’t choose discomfort, life will serve it to you anyway.

And it’ll be the kind you didn’t want.

Set the Standard!

Chris

🔥 The Firecracker 40: A Full-Body, Do-Anywhere Workout

💥 The Setup

• Four rounds. Five movements. Forty reps each (break into more manageable sets if needed).

• Minimal rest between moves (15-30 sec), and 60-90 sec between rounds.

• Tempo matters — control each rep, especially eccentrics.

You don’t need a weight room or a full hour to get serious training effect. You need structure, intensity, and a reason to show up.

That’s what the Firecracker 40 delivers — a smart full-body circuit you can do anywhere: in your backyard, at the beach, or by the pool.

This one’s built to light you up without burning you out. It hits every major muscle group with just your bodyweight or a pair of dumbbells. You’ll get that pump, density, and metabolic hit — all in under 30 minutes.

💪 The Firecracker 40

1. Goblet Squats
40 total reps (tempo 3–0–1–0)
Use a dumbbell or kettlebell. Control the descent for 3 seconds, pause briefly at the bottom, and drive up with intent.
No equipment? Use slow tempo bodyweight squats or Bulgarian split squats for 20 reps per leg.

2. Push-Ups
40 total reps (tempo 2–1–1–0)
Keep tension in the chest and triceps, maintain a hollow body position, and control the negative. Drop to knees if needed to keep form tight.
Want more chest activation? Slow the eccentric and add a 1-second pause at the bottom.

3. Bent-Over DB Rows
40 total reps (20 per arm if unilateral, tempo 2–1–2–1)
Hinge at the hips, brace your core, and focus on retracting the scapula.
No dumbbells? Use a loaded backpack or perform towel rows with slow, controlled tension to challenge your back and arms.

4. Reverse Lunges
40 total reps (20 per leg, tempo 2–0–1–0)
Stay upright, step back with control, and load the glutes. Keep knees aligned and drive through the front foot.
Too easy? Add a pulse at the bottom of each rep.

5. DB Curl to Press
40 total reps (tempo 2–1–1–1)
Start with strict curls into an overhead press. Emphasize the squeeze, don’t rush the movement.
No dumbbells? Superset pike push-ups with resistance band curls or towel isometric curls.

🚀Why It Works

This isn’t fluff. You’re getting full-range movement, time under tension, and joint-friendly mechanics — all aligned with The STNDRD framework. It builds functional hypertrophy, reinforces control, and keeps you moving toward your goals, even when the gym isn’t an option.

🇺🇸Patriotic Protein Parfait Pops

🧊Craving something cold that won’t wreck your nutrition? These red, white, and blue protein pops are the perfect summer treat — low in sugar, packed with protein, and built for gains.

Make a batch, stash them in the freezer, and stay dialed in while everyone else hits the ice cream.

Ingredients (makes 6–8 popsicles):

🍓Red Layer:

• 1/2 cup strawberries (fresh or frozen)

• 1/2 scoop vanilla or strawberry whey or plant protein powder

• 1/4 cup unsweetened almond milk or coconut water

🍧White Layer:

• 3/4 cup plain Greek yogurt (full-fat or 2%)

• 1/2 scoop vanilla protein powder

• Optional: splash of vanilla extract

🫐Blue Layer:

• 1/2 cup blueberries (fresh or frozen)

• 1/2 scoop vanilla protein powder

• 1/4 cup unsweetened almond milk or coconut water

Instructions:

1. Blend each layer separately until smooth. Add more liquid if needed for blending, but keep each layer thick so they freeze well.

2. Layer into popsicle molds: Start with red, then white, then blue. Tap the molds gently to settle each layer before adding the next.

3. Freeze for at least 4–6 hours, ideally overnight.

4. To remove, run warm water over the outside of the molds for a few seconds and enjoy!

Macros (per pop, est.):

• Protein: ~10–12g

• Sugar: <5g (depending on fruit)

• Calories: ~100–120

Why it works:

• Greek yogurt + protein powder = serious muscle fuel.

• Whole fruit gives natural color and a touch of sweetness without added sugar.

• Perfect for July 4th or summer BBQs when you want a treat that won’t wreck your progress.

Want a variation with more texture? Layer in shredded coconut or a few chia seeds for crunch and extra fiber.

🎆Go to RAW Nutrition now to sign up for access to our 4th of July blowout with discounts on all our products, limited edition flavors, and apparel deals.

Q: Hi Chris, how do you stay on track during July 4th without being “that guy” at the BBQ?

Jake B., Kiawah Island, South Carolina

A: Hey Jake, you don’t need to skip the party — you just don’t let the party throw off your goals.

Here’s how I handle it:

✔️ Train early – I like to get a good workout in before the day starts (see the Training section for one you can do anywhere). Sets the tone and creates a buffer for extra calories.

✔️ Front-load protein – I’ll hit my protein goal before I even show up. That way, I’m not starving and I can make smart choices without overthinking it.

✔️ Grill game plan – I stick to lean meats: grilled chicken, steak, even a couple bunless burgers. Skip the heavy sides, load up on protein.

✔️ Drink (or don’t) — and move on – If I want a drink, I’ll have one. If I don’t, I won’t. Either way, it’s not a cheat day, it’s one meal. No spiral.

Bottom line: you can enjoy the day and still stay locked in. Just show up with a plan — then get back to work.

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

Champion Mentality

“Success doesn’t rely on big things, but on the daily accumulation of little things done at a very high standard.”

— John Wooden

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