• Lessons Learned in 2024

• The Power of ‘Showing Up’

• How to Wake Up + Work Out

As 2024 winds down, I’ve been reflecting on one of the most transformative years of my life, one filled with successes, challenges, and a big question: What’s next?

The highlight of the year — and my career — was winning a sixth straight Classic Physique Olympia title in Las Vegas.

And then, just three weeks later, I took on another bucket-list challenge by competing in an Open event in Prague.

The quick turnaround was brutal. While still recovering from the Olympia, I had to maintain a strict prep to bring my best to the Open stage. Finishing second, against some of the best bodybuilders in the world, was surreal.

Those were meaningful achievements, but they also reminded me why I fell in love with bodybuilding in the first place: the mental and physical challenge, the uncertainty, and the chance to push myself beyond my limits.

Then, after Prague, I officially retired from competitive bodybuilding, which hardly feels real. For the last decade, my life has revolved around training, dieting, and competing. Bodybuilding wasn’t just what I did, it was my identity.

Retirement has led to a mix of emotions. There’s a sense of liberation in being able to eat what I want – I had lasagna and chili on Christmas Day, along with a bunch of cookies — going for bike rides, and only training when I feel like it.

But without my usual routine, I lack direction, which is hard.

For so long, my goals were clear: win Olympia, improve, repeat. Now, the path forward isn’t clear. There’s excitement in that but also fear. Who am I without bodybuilding? What’s next for me?

One thing that’s given me clarity is my marriage to Courtney and becoming a father. Holding my daughter Bradley puts everything into perspective.

Fatherhood has taught me patience and the importance of being present. It’s shown me that success isn’t just about titles or achievements, it’s about the love and connection you build with the people who matter most.

As I look to 2025, my goals have shifted. I still want to push myself and chase new challenges, but my priority is being the best husband and father I can be.

That means being present at home, taking care of my health, and setting an example for my daughter.

Professionally, I’m pouring more energy into my business partnerships like Raw Nutrition, BUM Energy, Gymshark, and especially, the STNDRD training app. Helping others achieve their fitness goals has always been a passion of mine, and now I have the time to lean into it.

We’ve got big plans for the app, and I can’t wait to see where we can take it. But I’m not just directing the development of the app, I’m using it. In fact, this week I’m working with Justin King to plan my program for the first part of 2025.

I’m just now beginning to think about my goals. I know I want to stay jacked and train for performance, not just aesthetics. And I want to make sure my training is part of a larger life plan that integrates work and family.

The truth is, I’m a work in progress and I don’t have it all figured out. But that’s okay. This moment, between what was and what’s next, is where growth happens. It’s where I’ll figure out who I am and what I’m capable of.

If there’s one thing I’ve learned this year, it’s that life is a balance between pushing forward and knowing when to step back. In 2025, I’m taking that lesson with me. I want to embrace the journey, not just the destination.

For anyone reading this, my message is simple: Set goals that inspire you. Surround yourself with people who lift you up. And don’t be afraid to start fresh.

Whether it’s a new year, a new career, or a new chapter in your life, there’s power in letting go of what no longer serves you and focusing on what truly matters.

Thank you for being part of my journey. Let’s make 2025 our best year yet.

Set the Standard!

Chris

Getting back to the gym after time off is a challenge no matter who you are. Even after 15 years of training and six Olympia wins, the process of rebuilding strength and endurance is humbling.

The hardest part isn’t the physical work, it’s getting the engine started again. My first few workouts back were tough. I’d sit on my phone, barely moving weights, and feel like I wasn’t even working out. But I showed up.

By my third or fourth session, my body started waking up. My muscles remembered what it felt like to move, contract, and push weight.

It’s the same for anyone trying to get back on track. Whether it’s New Year’s resolutions or any other time of year, you just need to show up. Once you move, you create momentum and it gets easier to keep going.

Here’s how I’m approaching my workouts to ease back in:

Minimal Volume: I’m sticking to three or four sets per exercise. Right now, it’s all about building strength without overloading my body.

Focus on Basics: I’m prioritizing compound movements like incline presses and flat bench, paired with accessory work like flies. These exercises hit multiple muscle groups and help me regain overall strength.

Listen to Your Body: I’m lifting lighter weights, far below my max, and slowly increasing intensity as I go. My shoulder is still a bit banged up, so I’m working around it to avoid further injury.

The secret is understanding that the gym is a long game. It’s not about how fast you can bounce back, it’s about setting yourself up for sustainable progress.

I’m not back to where I was yet, but I know I will be. It’s all part of the process, and I’m embracing every step of it. If you’re on a similar journey, just show up consistently and progress will come.

Q: Hi Chris, I’m a night owl, how can I condition myself to wake up early and hit the gym with energy?

Ben P., Santa Monica, California

A: Hey Ben, mornings are tough for me, too, but I’ve been experimenting with red-light therapy, and it’s been a game-changer.

Red light simulates sunrise and helps your body wake up naturally. It supports your circadian rhythm by signaling it’s time to be alert without the cortisol spike you get from looking at your phone or harsh blue light.

My advice? Start your day with natural sunlight or red-light therapy, and avoid your phone for the first 30 minutes. Small habits like this can make a big difference in how you feel throughout the day.

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

Champion Mentality

“Success is a game of odds, things will go right, but they will inevitably go wrong. You need to be able to rise when everything falls apart, not just when it’s easy. The longer you’re on top, the tougher it gets, but that’s what sets you apart.”

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