Feeling unmotivated, sleep-deprived, and stuck in a slump is something even elite athletes go through—especially after life transitions, like shifting out of competition or becoming a parent.
In a recent YouTube video, popular fitness influencer and former Mr. Olympia Classic Physique champion Chris Bumstead opened up about his struggles after stepping away from competing.
He gave fans a brutally honest look at where he’s at physically, emotionally, and mentally—and what he’s doing to regain balance.
If you’re also feeling overworked, overwhelmed, or out of alignment with your goals, you’re not alone.
Bumstead’s insights offer a refreshing dose of reality and practical advice that many can apply, whether you’re an elite athlete or just trying to stay consistent with workouts and life responsibilities.
Jump to:
When passion fades: Life after the Olympia
What happens after you reach your biggest goal? For Bumstead, who poured years of effort into winning the Olympia title, the aftermath has been complex.
“I had such a singular mission every day. I wanted to be the best in the world,” he said. “Now I don’t wake up with that mission.”
The shift from having one concrete goal to juggling multiple roles—father, entrepreneur, content creator—has left him feeling less grounded. Without that driving force behind every action, it’s more difficult to find motivation, especially during physically and emotionally taxing times.
No longer running on momentum
In prep seasons before the Olympia, Chris relied heavily on momentum built from consistency and structured habits. Each habit fed the next: sleeping well, eating clean, training hard, repeating the cycle.
Now, with life throwing curveballs like interrupted sleep from travel, a sick child, and business pressures, the momentum has stalled. “When I don’t sleep well, my whole system collapses,” he shared. “Even my memory gets worse.”
Signs of burnout he talks about:
- Brain fog and poor memory recall
- Low drive and passion
- Feelings of overwhelm and anxiety at night
- Physical fatigue and reduced performance in training
Using fitness as a coping anchor
Despite the exhaustion, Chris emphasizes the importance of still showing up. “People who can pull themselves out of a slump are the ones who keep showing up to the gym, eating healthy, going to bed when they can,” he said.
Even if it’s just a leg day workout with front squats and ab rollouts, getting back to some form of consistency matters. “Start with something small…it might not directly fix everything, but it helps you clear your head,” he encouraged.
That discipline becomes an anchor when other areas of life feel chaotic.
Finding purpose beyond performance
One of the most moving reflections in the video came when Chris talked about how life, despite being chaotic, is also beautiful—particularly because of his daughter, Bradley.
“She wakes up happy, just wants to play, and in that moment, none of this other stuff matters,” he shared with a smile. “Marriage and family keeps you grounded.”
While he’s far from having everything figured out, the key is trying. Trying to eat better. Trying to protect time for simple joys—like driving with music instead of listening to a podcast. Trying to improve his core strength, even if it means starting from scratch.
Tips for getting out of a slump based on Bumstead’s approach
1. Create structure, even if life is unpredictable
- Break up your week with a rhythm: work days, content days, family time
- Set small but non-negotiable goals (sleep by 10 PM, train 3x/week, etc.)
2. Focus on controllable habits
- Eat nutritious foods even when you’re tired
- Avoid doom-scrolling or stress-eating when you’re low energy
- Use fitness as a mental reset—even if you’re not in peak condition
3. Accept and embrace being a beginner again
Chris admitted that doing front squats after a long time felt like starting over. His core felt weak, his body wobbly. But there was something refreshing about that.
“It kind of feels good to be a beginner again… because it means there’s so much room to improve,” he said. “You progress just by being consistent.”
4. Pay attention to the things that actually bring joy
- Spending time with your child
- Laughing at old Disney movies with questionable messages
- Driving in silence or to music, just to breathe
It’s in those small, slow moments that we begin to reconnect with ourselves.
Toward the end of his workout, Chris was drenched, drained, and lightheaded—but noticeably happier and more at peace than when he began filming.
“Nothing really beats a really good workout,” he said. “If you’re stuck and don’t know what to do, start with moving your body. It clears your mind.”
Bumstead doesn’t pretend to have the answers. But sharing the struggle is what makes his message real. Not every season is about leveling up. Some are about surviving, healing, and slowly rebuilding from the inside out.
He’s still showing up. And maybe that’s the biggest lesson of all.
