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The blog is updated Monday-Friday. Tune in for posts and discussion about health, fitness, nutrition, training experiments and reflection. We share articles, videos and more. We post the link to our Instagram story every day, make sure to follow along there to never miss a post.
Friday Thoughts 125
Greetings! Welcome to this week’s edition of Friday Thoughts where I share what’s been on my mind. Enjoy!
Mobility Class - Two Weeks Left - Saturday’s @ 9am
Two weeks remain at Ariel’s Mobility Series at GAIN. Join in on the fun this weekend. You’ll do some mix of yoga, pilates and mobility work with the goal of walking out of the gym feeling amazing.
Saturday April 11 & April 18 @ 9am
Training Ramblings (Big a 50k - May 2)
The past five weeks of training has gone better than expected.
I’ve been trying to keep it simple:
1 lift, 1 running workout, 2 easy runs
The lift is deadlifts, pull ups, split squats and strict press. Moderately heavy, low reps. Typically on Monday.
Tuesday is running workout day. This means some kind of hard interval—typically on the Air Runner. I’ve done 400s, miles, 800s, and 5 minute intervals.
Last week I did 4 runs within a week for the first time, and this week I’m bumping it up to 5. Next week, I’ll probably go back to 4-I don’t want to overdue it.
3 weeks till race day!
Speaking of Race Day
The Big A 50k is in need of volunteers! Get involved.
Serious Hang Time
Nearly 3 minutes is legit!
World Famous Open Beer Can Get Up
Enjoy this video from 6 years ago today-when we hosted a virtual Turkish get up workshop, and I showed off by doing it balancing an open beer can on my head.
Thanks for reading, see you in the gym!
—Justin Miner
SAturday mobility class-two weeks remaining
Two weeks remaining in Ariel’s Mobility Series at GAIN!
If you want to stretch out, loosen up, and feel less stiff and achy, this is for you.
A lot of people tell me they need to stretch more, but be honest, you might do a 6 second hold here or there, but otherwise it isn’t on your mind.
Having Ariel guide you through a routine takes the guess work out of it and makes you stay engaged.
Click below to get involved:
MOBILITY CLASS DROP IN $30
Saturday @ 9am (4/11 & 4/18)
Get involved!
—Justin Miner
How to Start at GAIN
At GAIN, new members don’t just jump into random workouts. We start everyone with a 3-Session Trial. It’s your chance to meet our coaches, experience the GAIN vibe, and see how our individualized approach works. We’re not a group class, but we’re not one-on-one personal training either—we’re something different, and unlike any gym you’ve been to.
SESSION 1: THE INTRO WORKOUT
Work closely with a coach on our basic movements: squat, push up, ring row, and our foundational core exercises
Talk through your injury history, training background, and goals.
Leave feeling like you could do more—we ease you in so you can build a habit that lasts.
SESSION 2: BUILDING ON IT
Add more movements and get your first taste of conditioning (cardio).
Learn our favorite cool-down mobility drills.
Focus on pressing, like the bench press, plus intro to single-leg training.
SESSION 3: THE HINGE & MORE
Learn the hinge pattern—a cornerstone movement for strength and longevity.
Revisit and reinforce previous skills.
Expect a slightly bigger workout as your body adapts.
WHY IT MATTERS
Over three sessions, you’ll get a crash course in all things GAIN:
Learn our favorite exercises.
Get real coaching and movement breakdowns.
Leave with a plan that’s unique to your needs and goals.
It’s more than just a trial—it’s the start of moving better, feeling stronger, and getting connected to your training.
Ready to get started? Come see what GAIN is all about HERE.
—Justin MIner
One Arm Carries
The suitcase carry—also known as the one-arm carry—is a simple but powerful exercise. All it takes is a single kettlebell or dumbbell held by your side. Despite its simplicity, it’s one of the best ways to build real-world, functional strength.
This movement challenges your grip, improves shoulder and hip stability, and strengthens your entire mid-section. It pairs well with just about everything. Between heavy squats or bench press, it can help cue better bracing and create more stiffness through your trunk. It serves as the ultimate filler exercise. Something we can use to keep you moving and working without taking away from other movements.
Mastering the suitcase carry will make your life outside the gym easier. Once you’ve handled a heavy kettlebell for distance, carrying anything else—groceries, jugs of water, kids’ gear—feels like practice. You might not even need the wheels on your suitcase anymore.
How to Do It:
Start Position:
Place the kettlebell next to your foot.
Hinge at your hips, drive your butt back, and bend your knees to reach down and grab it.
Push through the ground as you stand tall.Grip & Posture:
Keep a firm grip—don’t let it dangle from your fingertips.
Engage your core and start walking. Keep breathing.Walking Tips:
Don’t shrug. Keep your shoulder away from your ear.
Reach your free hand out to the side for balance if needed.
Keep the weight slightly away from your body so it doesn’t bump into your leg.
Walk slower than usual. Stay tall and avoid leaning.
Control the turn—don’t let the weight swing around.
Loaded carries are one of the best tools in the gym. They build real, usable strength and give you a chance to push yourself in a low-skill, high-return movement.
—Justin Miner
Monday Check In
Another Monday, another start to the week.
We’ll hit the 100th day of 2026 on Friday—which is completely insignificant, but I think it’s a nice reminder of any goals you had for the year. Which is the point of these Monday posts, too.
How did you do last week?
Did you get 2 or 3 workouts in?
How many are you going to get this week?
Need to do some meal prepping?
Drink more water?
Finish your taxes?
Whatever it is, it’s probably not going to get done unless you get it done.
Have a good start to the week!
—Justin Miner
Friday Thoughts 124
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind this week. Enjoy.
Mobility Class
Join Ariel tomorrow morning at 9am for mobility class. You’ll stretch, breathe, chill out—you’ll leave the gym feeling better than when you walked in. And like you’ve got some new skills to work on your mobility and make your body feel good. Members and nonmembers, so bring someone who’s always complaining about their tight hips.
Purchase a Drop In
*then reserve on Member’s App like any other session.
April Challenge / Sled MArch
The March Sled Challenge was a unique one for us. It was a 3-part test. The Speed Run, fastest 25ft at 6/4 plates. Heavy Drive, which was the heaviest you could do under 10 seconds. And the last one was the Power Score. An equation, power score = weight x distance / time. I was curious to see how much of an impact speed would have. Not just who could go the heaviest, but who could go the heaviest and the fastest. Or as we learned, really light and really fast produces high power outputs as well.
On to the April Challenge. This one is tougher than it looks. Very taxing on the midline.
For time:
40 cal SkiErg
30 mb sit up throws @ 14/10
20 shuttle runs (25ft out & back =1)
Those Things
I’ve got a couple of these Indian clubs floating around the gym and people always ask me about them. I envisioned myself doing this methodical, zen flow, but never really mastered the skills. They’re great for wrist and elbow things though.
lift more
If you want to get stronger you need to up the weights on your lifts. No question about it. But also, if you want strong bones, which many of you reading this probably do—you need to lift heavier too. Getting to a comfortable, “normal” weight on goblet squats etc. can get you stronger, but eventually you need more stress on the system to continue to progress, or not fall back.
I made a joke about intensity the other day—which some of you fell for. But this isn’t a joke: intensity is part of the equation too. And while I want you to work within your own limits, don’t forget a dash of intensity here and there is part of a good program too.
Thanks for reading, see you in the gym!
—Justin Miner
March by the numbers
Welcome to this month’s edition of By The Numbers, where I break down data from my watch and training log to reflect on the past month.
Each month, I track a few simple metrics—average sleep, daily steps, and total workouts. I’ve been doing this consistently for over two years, and it’s become one of the most useful tools I have for spotting trends, holding myself accountable, and fine-tuning habits. I highly recommend building a practice like this into your own routine.
Let’s get into it.
Steps
Total: 299,066
Daily Average: 9,647
Less than January (somehow) and more than February. Big spike coming for April as I continue ramping up for the Big A 50k.
Sleep
Average Sleep Score: 80
Average Duration: 6 hours 52 minutes
Feeling good about my sleep lately. Getting to bed at the right time. My HRV has been tanked for most of the month, but that actually makes sense. I’ve been ramping up the workouts and pushing it a bit more. And I learned a lot about how HRV affects me last year. Since sleep was good, my resting heart rate was normal and I would wake up with the desire to train, I would. If I wasn’t sleeping well, or my resting HR was also creeping up, I would make more adjustments. HRV reflects how well your nervous system is adapting to stress and recovery—and since my ramping up training, my body is under more stress. So it actually makes sense.
Wokrouts
Total: 22
Runs: 9
Gym: 10
Bike/Ergs: 3
A good month of training! I have been more consistent with my lifting and I’m feeling strong because of it. I kind of always feel like I’m falling behind with strength training, but a big part of this practice is to fact check what I think, and I’m doing all right. I was consistent with the trapbar deadlift. Did the Ergathon and all 3 CrossFit Open workouts and went on my longest run in months. A highly varied month of fitness.
Final Thoughts
I was learn a thing or two when I do this monthly reflection, which is why I always encourage you to build a similar practice. It’s an easy way to check in and see how you’re doing and where you may be able to improve. Thanks for reading!
—Justin Miner
Consistency is overrated
Consistency and playing the long game are overrated.
These days, it’s all about intensity. Forget moderation. Max effort or nothing.
If you’re not almost quitting the gym after every single workout, what are you even doing?
You’ve heard the saying: No Pain, No GAIN.
I invented that.
At GAIN, we believe every workout should leave you flat on your back, questioning your life choices, and unable to sit on the toilet for at least three days.
Progress isn’t built through steady effort over time. That’s nonsense.
Real results come from max effort. Have you ever tried going way too hard on Monday, disappearing for a week, then coming back and doing it again? That’s perfection.
Don’t chase consistency. Chase soreness. According to the latest science, soreness is an excellent gauge of a workout’s effectiveness.
Who wants sustainable when you could be wrecked? This is the way.
This April, stop pacing yourself.
Ignore your body.
Skip the basics.
Chase soreness.
Go to war with every workout.
Intensity over consistency.
—Justin Miner
Spring Clean your mind
If you’re like me, you sometimes feel like there’s just too much in your brain to remember. When this happens, I turn to something I’ve relied on for over a decade—ever since opening the gym—a good old-fashioned brain dump.
What’s funny is that this overwhelming feeling seems to hit me twice a year: in the spring and fall. I’m not sure why, but it’s a pattern I’ve started to notice.
Over the years, my brain dump method has evolved. It started with a notebook, where I’d jot down daily to-do lists and random ideas. Eventually, I transitioned to using the Notes and Reminders apps on my phone. Just the other day, when my brain felt overloaded with tasks I was trying to remember, I listed everything in the Notes app and set up reminders.
This system helps me clear my mind of small but important tasks—like following up with a new gym member, scheduling an oil change, or recording a training idea I’ve been mentally working through.
WHAT DOES THIS HAVE TO DO WITH FITNESS?
Managing stress is crucial when it comes to prioritizing your health and fitness. Getting organized helps you stay on track with your habits, manage your time effectively, and ultimately, get things done.
Consider this your sign to give your brain a little spring cleaning.
—Justin Miner
Monday Check In
Greetings! Happy Monday.
If you’re getting an early start today—remember to use the side entrance this morning (it’s very obvious you can’t go in the normal way).
We had a great turn out at Mobility Class this past Saturday. You can join in on the fun this week. Go to “Plans” on PushPress and select Mobility Class Drop in. You can also scan the QR code in the gym.
I continued my streak and got a trail run in for the second weekend in a row. Adam and I checked out the part of the Big A 50k course, which is coming up in about 5 weeks. The trails are in great shape given the time of year.
Start the week off right, see you in the gym!
—Justin Miner
Friday Thoughts 123
Welcome to this week’s edition of Friday Thoughts. Where I share what’s been on my mind this week. Enjoy!
Mobility Class Starts Tomorrow @ 9am
Join Ariel in a 50 minute session dedicated to making your body feel good and move better.
And, I know you don’t really stretch when you tell me you’ll do it later…
Sign up here:
4-session pass ($100)
Drop in ($25)
After you purchase your mobility pass - you’ll be able to reserve your spot on PushPress like any other class. Class is open to members and non members.
Monday Morning Stairs/Entrance
Our stairs are sinking!
We’re getting out entryway stairs fix this weekend so they’ll stop sinking into the earth. To give things time to settle, we’re going to use the side door for entry on Monday morning.
Wrist Based Heart Rate
If you want to talk to me about your heart rate, please note the following:
The data is meaningless if you got your data from a wrist-based heart rate monitor not a chest strap.
That will probably be the first thing I tell you. Because if you want to look at the data it’s got to be good data—or at least the best your can get your hands on.
This is a great video explaining the shortcomings of wrist-based photoplethysmography. Impressive word! All the watch specs abbreviate this a PPG. And I do think PPG technology has gotten better. A few years ago Garmin released their newest iteration of it, and as I’ve mentioned here before, this new one is much more accurate than my older 2018 model. But it always leaves a little doubt, whereas the chest strap is tried and true.
And here’s a video I made about the topic in 2021.
Sled March Challenge
A few days left in March to take on the Sled Challenge. We’ve had lots of movement on the leaderboard, including the Power Score leader getting there with a moderate weight and a very fast time. Gaming it like that is exactly what I was hoping for. It’s all about the speed!
Those are all of my thoughts this week, see you in the gym!
—Justin Miner
When to Train Barefoot
You’ve probably seen people walking around the gym without shoes on. And there’s good reason for it.
Spending time barefoot is a simple way to build stronger, more resilient feet.
Without shoes on, your balance changes and you’ll feel more connected to the ground. The muscles, tendons, and ligaments in your feet will get a chance to strengthen.
When should you ditch the shoes? Whenever you can! Warm ups and while cooling down are a good place to start.
Any exercise that your feet are planted on the floor is fair game.
Barefoot jump rope, bad idea.
Barefoot deadlifts, good idea.
Squats and single leg work are a good opportunity too. (Single leg hinge: good. Reverse lunge: bad)
If you want strong and health feet this summer you better get to work now!
—Justin Miner
Spring is in the air and zone 2
This one is for the endurance people. If you’re not interested in mitochondrial development or lactate, keep scrolling.
I shared this video with two people already this week, so it seems a perfect time to share it here again too.
This is the best zone 2 video on the internet. Trust me, I’ve actually watched them all.
Running coach and author Steve Magness explains how Zone 2 isn’t a strict on-off switch—there’s a wide range of effectiveness because multiple systems are working together simultaneously. Your heart rate gives you a glimpse into what’s going with your physiology, but it doesn’t tell the whole story. Zone 2 numbers aren’t set in stone. They’re estimates to help guide your training.
The key takeaway is to log enough easy time and not worry too much about precise zones.
Enjoy.
Justin Miner
Mobility Class Starts Saturday
Everyone says they need to stretch more. Or “I should probably work on my mobility.”
We try to cover some of that during your 60 minutes in the gym, but the reality is this: if you want to feel less stiff, less achy, and move better long term, you need some dedicated time for it.
A couple minutes after a workout helps you cool down and transition back into your day.
But if you actually want to make progress, you need a full session.
That’s exactly what this is.
JOIN US THIS SATURDAY @ 9AM
We’ve got a 4-week mobility series with Ariel Wahl from Preventative Maintenance.
If you’ve been meaning to “work on mobility,” this is your chance to actually do it.
Class Description:
Taking principles and movements from Yoga, Pilates, and Functional Range Conditioning (FRC), these sessions are designed to improve flexibility, stability, and usable range of motion.
We all know mobility is important, but most people don’t actually do it.
In these 50-minute classes, you’ll move in a way that feels good. Expect a mix of flowy stretches, controlled positions, and foundational movements.
You’ll leave each session feeling better than when you walked in.
DETAILS
When:
Saturdays @ 9:00am
March 28, April 4, April 11, April 18
Class Length:
50 minutes
PRICING + SIGN UP
Best option (recommended):
4-Class Pack — $100
If you’re even a little interested, this is the move. Commit to the full series and make progress over the 4 weeks.
Drop-In Option:
$30 per class
Come try a single session.
Pricing is for members and nonmembers. Bring your friend, your spouse, your family and definite that person who always complains that they’re tight. If your birth year starts with a 19… You need this.
Why Do it
Stretch better (and actually know what you’re doing)
Learn a few key movements that make a big impact
Feel better in your lifts and everyday life
Kickstart a real mobility habit
Learn how to actually stretch (longer than 6 seconds)
Spend time with people who want to feel better
If you’ve been meaning to “work on mobility,” this is your chance to do it.
Get Involved!
—Justin Miner
Monday Check In
Hey! Happy Monday.
We had a great time at the Ergathon on Saturday - hopefully you saw the pictures on the Instagram. Thanks to Robin for really capturing our pain faces during those last few minutes.
I finally got out on a weekend trail run yesterday. It had been months. Since December 28th, actually.
It was raining. windy, and kind of cold. I really didn’t want to.
Towards the end of the run, I had this thought; I never regret getting out for a run in the rain-no matter how much resistant there is to get out the door. It’s fun to stomp in puddles and splash in the mud. There was plenty of snow to deal with too.
When I came home and Hannah asked how it went, I said I’m in midsummer form.
I was half joking, but I really feel like it. On one hand, I’ve been lamenting about how I haven’t been training enough/doing enough this winter. But each time I test the waters, I feel fitter than expected. Like at the Ergathon.
I’m doing something right (but it doesn’t always feel like it).
Have a good start to the week, see you in the gym!
—Justin Miner
PS
Mobility class starts on Saturday and you need it!
Friday Thoughts 122
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind this week. Enjoy!
PrevMain @ GAIN
Weekend Mobility Class with Ariel from Preventative Maintenance. Check it out!
Saturdays @ 9:00am for 4 weeks - March 28, April 4, April 11, and April 18
SIGN UP HERE (all 4 weeks for $100)
$30 drop ins available next week before the first class
From Ariel:
Taking principles and movements from Yoga, Pilates, and Functional Range Conditioning (FRC), these sessions will be designed to improve flexibility, stability, and usable range of motion. We all know mobility is good for us, but we don't always take the time to do it. In these 50 min classes, we'll move in a way that makes us feel good - we'll combine some of the flowy, fascial stretches from yoga, the spinal and postural alignment principles from Pilates, and various foundational movements from FRC. These classes are what I like to call "glorified rolling around on the floor" - we'll leave each session feeling better and more attuned to our body.
SLED MARCH (Get it?)
Lots of action of the monthly challenge board last night. To refresh you, the challenge is a 3 part test on the sled.
Speed Run: fastest 25ft (one way) run with the sled. 4/6 plates for women/men
Heavy Drive: heaviest 25ft - must be completed in under 10 seconds
Power Score: (weight on sled x 25ft) / time = power score
The idea here is to bring speed into the equation, specifically as how it relates to strength. You can go really heavy, cool. Can you go really heavy and fast? Or at least kinda of heavy and fast? For some, the Power Score is their Heavy Drive run, but for other a little lighter and much faster had the bigger sum.
I’m hoping to get some more names on the board today, it could be you who is reading this right now!
Adam’s sled was 607LB. I’m going to dust off the 100LB plates and squeeze some (a lot) more weight on there.
Ergathon Details
Come cheer us on Saturday morning at the Seacoast Ergathon.
GAIN will have two teams in action. The Old GOATS start at 8am and Team GAIN starts at 9:15.
What: 6-person teams, 1-hour on 3-machines (bike, row, ski), rotate however you want. Most meters wins.
Who: Robin, Gretchen, Elizabeth F, Gary, Bill, Wanda on the Old GOATS, and me, Taylor, Colin, Petzy, Nick M, and Adam on the other team.
Where: Seacoast Athletics, North Hampton
When: 8-10:15am
Here’s my heart rate graph from last year just for fun.
Old School
I remember seeing this video back in 2009 or 2010 when I was in college and you bet me and my friends tried throwing big tires at each other like that. It was awesome.
That’s it for this week, see you in the gym!
—Justin Miner
PREVMAIN @ GAIN
I’m excited to announce a 4-week mobility series with Ariel Wahl from Preventative Maintenance.
Ariel has been training at GAIN for a couple of months, maybe you’ve seen her doing pull ups on the rings. She knows her stuff about movement and I’m excited to offer this class to you all.
Here’s the description of the class from Ariel:
Taking principles and movements from Yoga, Pilates, and Functional Range Conditioning (FRC), these sessions will be designed to improve flexibility, stability, and usable range of motion. We all know mobility is good for us, but we don't always take the time to do it. In these 50 min classes, we'll move in a way that makes us feel good - we'll combine some of the flowy, fascial stretches from yoga, the spinal and postural alignment principles from Pilates, and various foundational movements from FRC. These classes are what I like to call "glorified rolling around on the floor" - we'll leave each session feeling better and more attuned to our body.
Details:
When: Saturdays @ 9:00am (March 28, April 4, April 11, and April 18)
How: Purchase a 4-session pack for $100 (members and nonmembers - spread the word!)
*drop in pass will be available next week for single classes @ $30/class
Why: To improve your mobility and range of motion, feel flowy, hang out with other cool people, learn how to stretch better and probably be more awesome.
More about Ariel:
A lover of all movement, Ariel graduated with a degree in exercise science and health studies from Springfield College in 2015. She has since been fitness manager, personal trainer, group fitness instructor, and marketing & outreach coordinator at Harvard Recreation; head coach at a local Seacoast Gym; massage therapist; and most recently owner of Preventative Maintenance, a massage & stretch therapy recovery studio in Portsmouth, NH.
Ariel believes that fitness & movement are the keys to long term happiness & well-being and wants to empower all bodies to find the movement practice that works for them. Through regular movement, massage, & stretch therapy she hopes to help keep active bodies doing the things they love, pain-free!
Be sure to check out PrevMain - I’ve done a stretch therapy session and a massage with Ariel and they were so good for my banged up body. I’m excited to see this class in action. Many of you will get a lot from it.
-Justin Miner
Gyms Are WEird
That’s why we don’t do things like “normal gyms.”
Whatever a normal gym even is, right?
For most people, a “normal gym” is still that 15-year-old Planet Fitness commercial and impossible-to-cancel contracts.
We don’t do contracts, or lunk alarms.
And we actually have a training philosophy—one that’s clear, consistent, and built around getting better.
Because most “normal gyms”? They don’t have a philosophy, or even coaching. They don’t create a sense of belonging.
Our goal is simple:
Help people feel better and give them a place where they actually want to show up.
If that sounds like something you’ve been missing, start with our 3-session trial.
—Justin Miner
Ergathon Details
The Seacoast Ergathon is back for its second year and we’re excited to get involved.
Here are all the details if you want to come cheer on the GAIN squads.
When: Saturday March 21
The Old Goats kick things off in the 8am heat, and Team GAIN is starting at 9:15am.
Where: Seacoast Athletics - 58 Lafayette Rd North Hampton, NH
What: 6 people on a team, 3 machines - Concept 2 bike, SkiErg, and Rower. 3 work, 3 rest for 60-minutes. Winner accumulates the most meters on the 3 machines.
Who: We have two teams representing GAIN! The Old GOATs (Robin, Gretchen, Elizabeth, Wanda, Ed, Gary) and Team GAIN (very original Taylor) which consists of me, Taylor, Chris, Colin, Nick and Adam.
I’m looking forward to a good workout and a good time with other people who like doing this sort of thing for fun. Come cheer us on!
—Justin Miner
MOnday Check In
Happy 11th Monday of 2026.
I’m not going to make any workout predictions for myself this week. This week should, however, be much easier logistically than the previous one. I need to build some momentum with my training. It feels like I just keep saying I’ll get to it eventually.
The Ergathon is on Saturday at Seacoast Athletics. It was really fun last year and I’m looking forward to it again.
I’ll post all the details later this week for anyone who wants to come down and cheer on the GAIN teams.
That’s all, see you in the gym!
—Justin Miner