• 🙏 Why Gratitude Matters

• 🏋️ A Fat-Burning Workout

• 🦃 Turkey Breakfast Hash

• 🦾 Simple Shoulder Prehab

👇 Dive in and Set the Standard!

The Power of Gratitude

Thanksgiving is hitting different this year.

Life is all over the place right now, but in a good way. Last week I flew to Atlanta for a gym opening, met a couple hundred people, came home feeling smoked, and jumped straight back into training, filming, and getting ready for Black Friday.

One minute I’m talking budgets with a team from Germany, the next I’m in a warehouse wearing a whistle and sitting in a kiddie pool for a Bum Energy skit. None of it is routine. But I’m grateful for all of it.

I used to think gratitude was just saying “thanks” or listing off good things in your life. But the more weight I carry, the more I realize real gratitude is built under load. It shows up when you’re tired, when your schedule is packed, when you’re holding everything together and still choosing to be present.

That’s where I’m at. I’m grateful I get to work this hard. I’m grateful for a hectic trip because it means I have people who want to meet me, projects to build, and a mission that matters.

I’m grateful for my wife Courtney, who keeps our family steady, for Bradley and the joy she brings, and for the little one on the way. I’m thankful that even with everything constantly shifting, I still get to train, still get to chase progress, still get to wake up and make something out of myself.

And I’ve learned to appreciate the parts of life that used to feel like a burden. The pressure. The pace. The responsibility. I’ve learned those things only feel heavy because they’re shaping me into someone who can carry more.

That’s what I want you to take into today: Gratitude isn’t about things being easy. It’s about recognizing that the weight on your shoulders means you’re handling life, you’re growing, you’re still becoming the person you’re meant to be.

Enjoy your day. Eat well. Be present with your people. And remember, be grateful for the things you carry.

Set the Standard.

Chris

🦃 Holiday Fat Blaster

Thanksgiving is for family and friends, but before the festivities start, get your body moving.

If you’re a Jacklete, take the opportunity to run a local Turkey Trot 5K or jump into a neighborhood Turkey Bowl game.

But if you’re on the road, running tight on time, or stuck with minimal equipment, here’s a 30-minute burner to help you stay on track for Jan. 1.

Fast. Simple. Builds Muscle. Burns Fat.

No excuses, just focused work that maintains momentum through the holidays. Only five more weeks until the New Year!

🔥 Warm-Up (3 minutes)

• Bodyweight Squats (15)

• Inchworm Walkout (6)

• Shoulder Circles (10 each direction)

• Marching High Knees (20 each side)

🏋️ 30-Minute Strong + Lean Circuit

Do 3–4 rounds, with 60–90 sec rest in between. Works with bodyweight or dumbbells.

A1. Goblet or Bodyweight Squat

10–12 reps @ 3/1/1/0
Quads + glutes + core. Slow down, power up.

A2. Push-Up or Dumbbell Floor Press

10–12 reps @ 3/0/1/1
Chest, shoulders, triceps. Full ROM.

A3. Dumbbell Romanian Deadlift or Hip Hinge

12 reps @ 3/1/1/0
Hamstrings + posterior chain. Control the drop.

A4. Single-Arm Dumbbell Row

10 per side @ 3/1/1/1
Upper back and lats, full stretch each rep.

A5. Alternating Reverse Lunge

8 per side @ controlled tempo
Glutes + hips + balance.

A6. Plank Walkout or Standard Plank

30–40 sec
Core + shoulder stability.

🔥 Optional Finisher

Set a timer for 5 minutes. Rotate nonstop:

• 6 squat jumps (or fast squats)

• 6 push-ups

• 6 rows per side (DB or loaded backpack)

Keep it smooth, keep it moving!

🧠 Training Notes

• Tempo over load: You can make light weights hard with slow eccentrics.

• Keep breathing steady, through your nose if you can.

• Quality > chaos: The goal is crisp, consistent movement.

• This is enough: Hit this first thing and enjoy the holiday guilt-free!

➜ Next Week: Push Reload

A fast chest–shoulder–triceps session designed to keep your pressing muscles strong and ready for the heavier winter training phase.

🦃 Guilt-Free Eating

We’re supposed to enjoy Thanksgiving and all the foods we love, like mashed potatoes and gravy, stuffing, and pie.

At the same time, we don’t want to get so far off track that it takes a week to recover.

Here’s an approach that lets you enjoy the day while making sure you wake up tomorrow without feeling bloated, foggy, or like you’re starting from zero.

🥣 Begin the Day with Protein + Fiber

Going into Thanksgiving dinner starving is how you end up overeating. Start the day fed, not depleted, with this simple breakfast.

Pumpkin-Oat Bowl

• Greek yogurt (1 cup)

• Rolled oats (½ cup)

• Pumpkin purée (⅓ cup)

• Cinnamon + nutmeg

• Chia seeds (1 tbsp)

• RAW Nutrition Protein (½ scoop)

• Berries or diced apple

Mix together and enjoy. Why it works: High protein + fiber keeps you full, steadies blood sugar, and crushes cravings.

🍽️ Eat Mindfully

Don’t avoid the foods you love, just have a plan for your plate:

• Protein first: turkey (white or dark).

• Veg next: green beans, roasted veg, salad.

• Starches: choose just one or two.

• Dessert: pick the one you love.

🌙 Snack Smart

Later tonight, you’ll need something light. Try this:

Post-Thanksgiving Reset Bowl

• Bone broth

• Sautéed spinach or kale

• Leftover turkey (3–4 oz)

• Lemon squeeze

Light, warm, protein-rich, and great for digestion.

🔄 Morning Reset

Breakfast tomorrow is the key to getting back on track, so your big meal doesn’t become a three-day free-for-all. Try this:

Turkey + Veg Power Hash

• Leftover turkey

• Roasted vegetables

• 2 eggs or egg whites

• Cranberry sauce (1 tbsp)

• Salt, pepper, hot sauce

Cook together in a hot skillet and top with cranberry (optional). Clean, fast, and high protein.

🔥 Set the Standard.

Q: Hi Chris, traveling for the holidays always wrecks me. I don’t sleep well, my back gets tight from the plane and car ride, and my energy tanks for a couple of days. Are there two or three things I can do to stay on track and actually feel good while I’m away?

— Mark D., Charlotte, North Carolina

A: Hey, Mark, yeah, travel hits hard. Different bed, long flights or drives, weird eating times, your whole rhythm gets thrown off.

I feel it too, especially in the first 24–48 hours. What helps me most is keeping a few things consistent no matter where I am:

1. Own your morning.
Get sunlight in your eyes early, drink water, and move your body. Walk, stretch, do a quick hotel gym session, whatever feels good. Getting moving resets your body clock and gives you energy even if you slept like trash.

2. Keep your protein steady.
Travel usually means random meals and long gaps between them. If you can, keep protein consistent with an RTD shake, Greek yogurt, or eggs. They will stabilize your blood sugar and help you avoid cravings.

3. Do a 10–15 minute “travel reset.”
Hit a few mobility moves: cat-cows, hip openers, shoulder CARs (see Training section), and bridges for glute activation. It’s not a workout but it keeps your body engaged. You’ll be shocked how much better you feel.

Bottom line: Don’t stress about being perfect. Just show up for these small things and your body will be ready when you get back home to your normal routine.

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

"Discipline is not self-punishment. Discipline is self-respect in action."

— Chris Bumstead

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