• 🧠 Lessons for 2026
  What stays. What goes.

• 🏋️ Train for Movement
  Strength for real life.

• 🌶️ A Flavorful Breakfast
  Protein with a kick.

• ⏱️ Does Meal Timing Matter?
  Guidance for busy guys.

👇 Dive in and Set the Standard!

Lock in for 2026

I’ve been making a lot of notes lately. I have a Google Doc and notes in my phone where I jot down thoughts and reflections throughout the day, trying to figure out what actually matters as we head into 2026.

I came up with a list of 10 for the new year you can watch here on YouTube, but the biggest thing I keep coming back to is this: when I’m at my best, I’m creative. My brain’s spinning. I’m excited. I’m building. I feel like myself.

When I’m not? It’s usually because my life has too much friction. Too many things are pulling me in different directions. Too much “on” all the time. And the creative side of my brain just shuts off.

So step one for me this year is to protect my creativity. Not because it’s some artsy thing. But because creativity is a sign I’m not overextended. It means my goals and actions are in alignment, and that is what gives me energy.

That’s really the theme: alignment. Values, attention, and actions all pointing in the same direction. When those three are scattered, you can feel it. You’re tired, but not from hard work. You’re exhausted because you’re doing stuff you don’t even care about anymore.

So, now that we are in 2026, I’m committing to two things.

First, I’m getting ruthless about focus. If you bite off too much at first, you’ll be like most people and bail on your resolutions by the end of February. But if you pick one — get up early, hit the gym consistently, eat clean, read 10 pages a day — you can get traction and slowly build so that this time next year you can see and feel the change.

Second, I’m training decisiveness like a muscle. The best people I know make decisions fast. And if they’re wrong? They adapt and overcome. Indecision isn’t always fear; it’s usually unclear values. If it doesn’t mess with your character, your family, or your relationships, make the call and move.

And yeah, rest is part of this, too. “Rest when you’re dead” sounds cool until you realize you’re trying to drink from an empty cup. Lots of times, we don’t need less work; we need deeper rest. Less phone. More calm. Because I train and work my hardest when I rest my hardest.

That’s the plan: get creative, get aligned, do the hard stuff first, get uncomfortable on purpose, and give 100% to the next mission, whenever it shows up.

2026 is going to be a hell of a year.

Let’s lock in.

Set the Standard.

Chris

(Re)Set Your Standard

January isn’t about proving anything; it’s about establishing who you are when you walk into the gym.

This workout is a reminder of what good training feels like: strong reps, clean movement, and effort you can repeat week after week.

You’ll lift.
You’ll breathe hard.
You’ll feel recharged.

That’s how you start a year that creates momentum.

🧱 Block 1: Build the Base

Total-body strength. No shortcuts.

Trap Bar Deadlift
4 sets × 5 reps
Rest 90–120 sec

Load it enough to feel strong, but leave a rep or two in the tank. This is about owning the weight, not surviving it.

Half-Kneeling Cable or Band Row
4 sets × 8–10 reps per side

Stay tall. Pull with intent. This balances the deadlift, cleans up posture, and keeps your shoulders healthy.

💪 Block 2: Build the Body

Muscle where it counts. Control where it matters.

Incline Dumbbell Press
3 sets × 8–10 reps

Strong presses. Full range. This is about building a big, strong, and functional chest and shoulders.

Rear-Foot Elevated Split Squat
3 sets × 6–8 reps per side
Rest ~75 sec between rounds

Single-leg work keeps you athletic. If this exposes weakness, good, that’s what the new year is for.

🔥 Block 3: Earn the Work

Conditioning without chaos.

10-Minute Density Block

Rotate through:

• Kettlebell Swings × 15

• Push-Ups × 10–15

• Goblet Squats × 10

Move steadily. Keep reps clean. You should breathe hard, but never ragged.

This builds work capacity without getting sloppy from fatigue.

🏋️ Block 4: Finish Like You Mean It

Grip. Core. Posture.

Farmer Carries
3 rounds × 40–60 yards (heavy)

Dead Bug or Pallof Press
3 sets × 8–10 reps per side

Walk tall. Brace hard. This is strength that shows up outside the gym.

Why This Workout Works

• You train every major movement pattern.

• You build muscle without wrecking your joints.

• You condition your body without burning it down.

Most importantly, you leave feeling ready to come back tomorrow.

That’s the standard.

Strong.
Capable.
Repeatable.

Start the year the right way.

📲 Ready for coaching? Stop guessing. Start progressing!

Huevos Rancheros 

Nutritious, muscle-building food doesn’t need to be bland. When meals are built right, you’re far more likely to eat them consistently. This is a perfect example, and a strong way to start 2026: real food, real flavor, and macros that support training, recovery, and long-term progress.

Ingredients

🫘 ½ cup refried beans, warmed
🌮 2 tostadas (low-carb)
🍳 2 eggs, cooked sunny-side up
🌶️ Olive-oil based Salsa
🥑 ½ avocado, sliced
🧀 1 oz cotija cheese
🌿 Fresh cilantro

How to Build It

Spread the warm beans over the tostadas and top each with an egg, salsa, avocado, cotija, and cilantro.

Why This Works

• Eggs deliver complete protein and support muscle repair

• Beans + tostadas provide steady carbs and fiber for energy and digestion

• Avocado + olive oil–based salsa supports hormones and reduces inflammation

• Spices, herbs, and salsa add flavor without excess calories or sugar

This meal fuels training, keeps blood sugar steady, and tastes great.

Nutrition (approx.)

• 625 calories

• 31g protein

• 52g carbs (15g fiber)

• 34g fat

Q: Between work, kids, and family time, my eating schedule is all over the place. How much do I really need to worry about meal timing?
— Jake M., Denver, Colorado

A: Hey, Jake, honestly? Less than most guys think, if you’ve got the basics handled.

The research is pretty clear on this: total calories and protein intake matter more than perfect timing for building and keeping muscle.

Studies consistently show that as long as you’re hitting enough protein across the day, muscle protein synthesis stays elevated even if meals aren’t perfectly spaced.

What I focus on is simple:

• Hit your daily protein target

• Get protein in 2–4 solid meals

• And make sure there’s protein close to training

That’s it.

When life gets busy, trying to eat every two hours just adds stress, and stress kills consistency.

I’d rather see you eat three solid, planned meals than six rushed ones you miss half the time.

If you want one timing rule that actually helps: prioritize protein after training and don’t let long gaps turn into under-eating.

That keeps recovery, strength, and lean mass moving in the right direction.

Perfect timing is a bonus. Consistency is what builds muscle, especially when you’re juggling real life.

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

"To pursue mental operations to any depth, a person has to learn to concentrate attention. Without focus, consciousness is in a state of chaos."

— Mihaly Csikszentmihalyi

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