• A Simple Way to Fuel Growth

• Boost Your Strength 10-30%

• Upgrade Your Protein Shake

• How Long to Rest Between Sets

If there’s one lesson that keeps hitting me over and over again, it’s this: being present changes everything.

I used to think impatience was just part of the grind. I’d rush through my workouts, distracted by everything else I had to do that day.

And then, out of nowhere, I’d catch myself.

The second I shifted my intention — from just getting through something to actually being in it — everything felt different.

Instead of counting down the minutes of a workout, I focused on the lift. Instead of stressing in traffic, I saw it as extra time to think. Instead of feeling tired of holding my daughter, I reminded myself she won’t be this little forever.

It’s crazy how much your experience of life changes when you stop resisting the moment and start leaning into it.

Unlock Better Results

This applies directly to fitness too.

When I was forcing myself back into the gym after retiring from competition, I wasn’t really present at first.

My goal was just to check the box, get it done, move on. And my training sucked. I wasn’t getting stronger, wasn’t feeling engaged, wasn’t progressing.

But as soon as I flipped the switch — when I told myself, this workout is the only thing that matters right now — everything changed. My energy was different. My mind-muscle connection came back. My strength started improving.

People always ask me for training hacks, but honestly? One of the biggest unlocks for better workouts is just being fully engaged while you’re in them.

I see guys in the gym all the time who are physically there but mentally checked out — scrolling on their phones between sets, going through the motions, thinking about everything except the weight in their hands.

And they wonder why they aren’t progressing.

The best training session isn’t just about how much you do; it’s about how engaged you are while doing it.

The same weight, the same reps, and the same program — done with real focus — will give you far better results than just going through the motions.

How to be More Present

This mindset isn’t just about training — it’s about everything. Being present will make you a better athlete, a better partner, a better father, a better human.

Here’s how to put it into practice:

Set Your Intention: Before your workout (or anything else), take a second to mentally reset. Ask yourself: What’s my focus right now?

If you’re training, let that be the priority for that hour. Everything else can wait. If you’re spending time with someone you love, give them your full attention. Whatever you’re doing — be there.

Let Go of Distractions: Your mind will wander. That’s normal. But the second you catch yourself thinking about what’s next, bring it back.

Focus on the set, the rep, and the effort. If you’re with someone, focus on them. If you’re eating, actually taste the food instead of rushing through it. The more you practice, the easier it gets.

Recognize Resistance and Reframe: Every time you feel annoyed, frustrated, or impatient, ask yourself: What if I just fully embraced this moment instead?

I’ve had times in the gym when I felt weak, slow, or unmotivated. Instead of letting that frustration ruin the session, I remind myself that this is where I am right now, and that’s okay.

The same goes for life.

• Traffic sucks until you realize it’s extra time to listen to a podcast, think, or just breathe.

• Work stress feels overwhelming until you see it as a chance to grow.

• Holding my daughter when I’m dead tired isn’t easy, but I know one day I’ll wish I could have those moments back.

The Ultimate Takeaway

Being present isn’t something you master once — it’s a constant practice. Some days you’ll get it, some days you won’t. But the more you focus on being fully in the moment, the better everything gets.

Your workouts will improve. Your mindset will sharpen. Your relationships will get stronger.

It’s easy to rush through life. But real growth — in the gym and life — happens when you stop running ahead and start showing up fully, right now.

Set the Standard!

Chris

If you could increase your strength, power, and training efficiency by 10 to 30 percent, would you?

Here’s a simple but powerful method I use before my workouts that helps me do just that.

It’s called proprioception and potentiation.

That might sound technical, but the idea is simple: before lifting heavy, I activate key muscles to improve their neurological signaling.

This “wakes up” the muscles, enhances coordination, and helps me lift more weight with better control while reducing the risk of injury.

How It Works

Before every session, I spend 5 to 10 minutes doing targeted activation movements to:

✅ Improve mind-muscle connection so my body fires efficiently.

✅ Reduce injury risk by prepping stabilizers and joints.

✅ Maximize strength output so I can lift heavier, with better control.

How You Can Apply It

First off, identify your weak links. What movement patterns feel tight or restricted? What lifts do you struggle with the most? Then, focus on activation movements that prep your body for what you're about to ask of it. For example:

• Squats feel off? Loosen up your ankles, knees, and hips with mobility drills.

• Pressing movements weak? Activate your external rotators and increase shoulder flexion.

• Deadlifts causing low back pain? Improve hamstring flexibility and core activation.

This approach isn’t about adding fluff to your warm-up, it’s about lifting smarter.

For more detail, I discussed this at length with Justin King on this recent STNDRD Elevate 2025 Live Call with subscribers to the STNDRD app.

Remember, we can’t help you reach your goals if you don’t subscribe to the STNDRD App, so do it today!

A protein shake is one of the easiest ways to get more protein in your diet, especially when you’re short on time. But if you’re just throwing back a plain whey shake, you might be missing out on muscle growth, steadier energy, and improved recovery.

Here’s How To Do It Right:

When to Drink It: Post-workout is when a fast-digesting whey protein shake makes the most sense. After training, your muscles need amino acids quickly to kickstart recovery and growth. Whey protein absorbs fast, making it ideal here.

At other times, a plain whey shake isn’t the best option. Drinking whey protein on its own outside the workout window can spike insulin just like sugar does, leading to energy crashes and cravings. If you’ve ever had a shake and felt hungry again 30 minutes later, this is why.

How to Make It Better: If you're having a shake any time besides post-workout, slow digestion by adding a healthy fat. This stabilizes blood sugar, keeps you full longer, and gives you sustained energy.

Blend in nut butter (almond or cashew — skip peanut if possible), MCT oil (great for energy and digestion), and whole nuts or seeds (cashews, walnuts, chia, flax).

Upgrade Your Shake: To turn your shake into a legit meal replacement add:

• Avocado for creaminess, fiber, and digestive support.

• Berries for antioxidants, flavor, and micronutrients.

• Greens powder to sneak in extra vitamins without tasting them.

I use this simple formula to keep my shakes balanced, effective, and great-tasting. Try it out, experiment with what works for you, and fuel your body the right way.

For a great deal on whey protein, go to RAW Nutrition. Use the code CBUM to get our best deal

Get Hyped and Win $250!

It’s not too late to join the STNDRD app’s Mindset Challenge and win a prize!

All you have to do is create a motivational hype reel like you see on Instagram and submit it HERE. We’re accepting entries until Saturday, Feb. 1, at 11:59 pm CST.

Not sure where to start? Check out examples HERE and HERE for inspo.

Our winner will get a $250 RAW Nutrition gift card!

Q: Hi Chris, how can I determine how long to rest between sets?

— David S., Washington, D.C.

A: Hey, David, It depends on your goals. Rest time isn’t just about catching your breath, it directly affects your strength, muscle growth, and performance.

For strength, rest for two to five minutes between sets. Heavy lifting taxes your nervous system, and longer rest helps you recover fully to push max weight.

For muscle growth (hypertrophy), rest 30 to 90 seconds. This keeps your muscles under tension while allowing enough recovery to push hard each set. Shorter rest increases metabolic stress, which helps with muscle building.

For performance or athletic training, rest depends on the energy system you’re targeting. Explosive lifts or sprints need two to five minutes for peak power. For endurance work, shorter rest keeps conditioning sharp.

The key is knowing what you’re training for and adjusting. If you want strength, rest longer. If you’re chasing muscle growth, keep rest moderate. If you’re training for performance, match rest to the intensity of your movement.

 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

“If you look in the mirror and you don’t see the perfect version of yourself, you better see the hardest working version of yourself.”

Introducing: The New STNDRD in Fitness!

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Download it on Apple or Google Play today!

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