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Friday thoughts 77
Welcome to this week’s edition of Friday Thoughts - where I share things on my mind and some of my favorite post I saw on the internet this week. Enjoy!
Ignoring My HRV Status
According to my heart rate variability, things are critical. I’m not recovered. I’m too stressed. I need to relax.
Heart rate variability (HRV) measures the time between heartbeats—down to the millisecond. Our hearts don’t beat with perfect rhythm; instead, there’s slight variation between each beat. The more variability, the more recovered and ready to push it you are. Less variability suggests your body is fatigued and struggling to bounce back.
My HRV dropped below baseline over a week ago—and I didn’t change a thing. I didn’t feel tired, sore, or rundown. Actually, I felt great. My performance reflected that too: I was getting faster on intervals, increasing volume, and most importantly, having fun with training.
My desire to train was high. I was sleeping well, not overdoing caffeine (more than usual), and fueling properly. So when my watch flagged my status as “strained,” I didn’t buy it. Because yes, of course my body is strained—training is the process of creating stress and adapting to it.
I want fitness data to guide my training, not dictate it. If it told me I was “peaking” but I felt beat up, I’d be just as skeptical. A year ago, my old watch didn’t even track HRV, and I didn’t give it a second thought.
Maybe it’s foolish to ignore a warning just because it doesn’t match how I feel—but I’d rather use the data to help me better understand my body, not let it tell me how I should feel.
Toe Woes
As part of ignoring my HRV, I went on a trail run Monday afternoon—right after doing a 10k SkiErg time trial. During the run, I slipped on a rock in a muddy puddle and overextended my big toe. Classic turf toe.
I’m sharing this because... maybe I am training too hard. Maybe ignoring my fancy fitness watch isn’t the smartest move. After all, being under-recovered can increase your risk of injury, right?
Maybe. The data is mixed.
Yes, my HRV had been below baseline. But I still cranked out the SkiErg 10k and the 4.5-mile trail loop (even with the toe tweak) within 90% of my all-time best times—low heart rate, low perceived effort. If I were truly under-recovered, I’d expect to see a drop in performance: slower times, more struggle. But that hasn’t shown up.
That said, I’ve taken a couple extra rest days this week. The toe needed a break, and while I could train around it, it felt like a good time to test whether extra rest would improve my HRV.
So far? It hasn’t. I’m still showing as in the hole. My desire to train is strong, and I’ve been diligent with the toe —managing swelling, restoring range of motion and gradually loading it. I’ll probably get in an upper-body lift today and a bike ride over the weekend.
I’m eager to get back to running, but despite the paragraphs above defending why I don’t need rest days, the race I’m training for is still a ways off. I'd rather take it slow now than push too hard and end up sidelined longer.
Don’t Forget the Intervals
If you’v been a member for a while, you remember the days before we had a dedicated 20-30 minute interval day. We realized, about 5 years ago, that our program was a little strength training heavy, and wasn’t always balanced out with the conditioning side of things. We quadrupled our cardio fleet, started promoting walking more and upped the level of conditioning we were programming. You need to be strong, but you need to be able to utilize that strength too, and that means dedicated conditioning for metabolic and heart health.
9 Years Ago Today
Thanks for reading, see you next time.
Justin Miner
@justinminergain
Daily Walking Challenge Day 28
Almost there! Saturday is the final day of the daily walking challenge. Whether you are getting 30 out of 30 days, or only got a handful of walks in over the month - I hope you see the benefits of walking more and will get out there and get moving more often this summer.
Many people from last year’s walking challenge have held on to their new habit for well over a year now, and I’m certain that will happen with some of you too.
Keep a look out for an email from me, probably on Monday. If you went 30/30, reply to the email and tell me. Remember, it’s honor system, no charts or data required. After that, I’ll metaphorically pull a name from a hat and let the winner know. As a reminder, the winner gets a pair of training shoes on us. We’ll help you pick out a good pair for in the gym or for walking.
Keep stepping!
Justin Miner
@justinminergain
Limits of Linear Progession
Linear progression works beautifully for people new to strength training.
Squat this weight for 5 reps.
Then 2 sets of 5.
Then 3 sets of 5.
Eventually 4 sets, 5 sets... maybe 3 sets of 6, 4 sets of 6, and so on.
There are hundreds of ways to game it — and they all work. Eventually, you get stronger. By doing just a little more each week, your body gets the message: If I’m going to keep doing this work, I better adapt and make it easier on myself.
The progress is subtle. And when you’re new and not totally in tune with your body, it can feel like you’re not making any progress at all. But in reality, you are—it’s just a slow burn. The kind you don’t notice until you look back.
You can ride this wave for a while. But the truth is, it won’t last forever. If it did, we’d all be deadlifting thousands of pounds by now. Take me for example—after 20 years of training, if I added a rep or five more pounds every week, the math just doesn’t work.
That said, linear progression does work when you’re just starting out, trying something new, or chasing a fresh stimulus. The long game isn’t about always doing more—it’s about doing enough, consistently. Staying strong and not letting yourself slide backward.
Squeeze all the juice you can out of linear progression, but know that it won’t last forever.
Justin Miner
@justinminergain
Solec
It’s rare someone comes in and doesn’t say that they want to work on balance. Balance can be frustrating to train, because you need to challenge your balance in order to improve it. I learned this acronym within the past couple years and think about it a lot as a balance test. And it’s something you should know, too.
SOLEC: Standing on One Leg Eyes Closed.
That’s the test. Stand on one leg with your eyes closed, see how long you can last.
Your eyes play a big role in balancing and when you take that away it’s a big challenge.
Try the test with your eyes open and compare to your eyes closed score.
There’s a big range for a good target time here. At least a few seconds eyes closed is the bare minimum and getting 15 seconds with eyes closed is the gold standard. This will show you the key role your vision has with your balance. Give it a shot!
Justin Miner
@justinminergain
Strategic Not HEroic
We all love intensity—going all in, giving it 110%, leaving it all on the field.
And intensity is great. It can push you forward and help you make serious progress.
But at GAIN, one of our core values is:
Consistency and moderation over intensity.
Too often, people skip the slow build and jump straight into all-out effort—only to burn out before any real progress sticks.
We’re here for the long game. This isn’t about a quick fix. It’s about building a healthier you for the long haul.
Let’s make consistency just as sexy as intensity.
Justin Miner
@justinminergain
Friday Thoughts 75
Welcome to this week’s edition of Friday Thoughts, enjoy!
Marathon Distance and marathon versus mile
I came across a post the other day and thought, no way, this can’t be right. Everyone knows the old legend: some guy ran from Marathon to Athens to deliver a message, collapsed upon arrival, and thus began humanity’s obsession with the marathon and the iconic 26.2-mile distance.
After some extensive research (i.e., googling), the distance from Marathon to Athens is actually 40 kilometers—or 25 miles.
So where did the extra mileage come from? Turns out the Queen of England really did have the course extended to make the finish more spectator-friendly, adding 1.2 miles and turning a nice, clean 40K into 42.195 kilometers (26.2 miles).
Thinking about the marathon led to a conversation with the noon class the other day:
What if the world obsessed over the mile instead of the marathon?
Would people be healthier? Would fewer people get injured running?
Is a fast mile more impressive than a slow marathon?
And which one actually leads to better fitness gains?
My take: training for a fast mile demands strength, power, and the ability to tolerate high intensities. That kind of training naturally improves running mechanics without requiring huge amounts of volume. You can get more done in less time—and still build solid long-slow-distance endurance in the process.
It’s an interesting thought experiment. As ultramarathon running continues to gain popularity, and people keep pushing the limits of distance, I wonder if we’ll eventually see a cultural shift. Like most things that swing too far in one direction, maybe we’ll see shorter, faster efforts being held in higher regard.
crsipy clean and jerk from 8-year-old
Rayya’s conversions from pounds to kilos are nearly as impressive as her clean and jerk!
Foot Dexterity
Catch me prancing down the stairs like that in my barefoot shoes.
fitness In a nutshell
I love the perspective in this video, and here’s the big-picture takeaway: media needs headlines and captions to be compelling, but that often harms the way strength training is portrayed. It turns training into a competition of extremes — do this, not that, this exercise is the most important, never do this movement! The reality is that good training is a blend of many elements. It’s impossible to say that Exercise A is inherently better than Exercise B because so much depends on context. What’s the training history? Injury history? Goals? Training age, experience, and interests?
Anyway, this video is about how banded-shoulder-thingymobobs may not be the holy grail of all shoulder movements because the shoulder does a lot of other things too.
More Rest, Less Reps
Here are some gym hacks you should know about. They’re not really hacks-they’re sound training principles that go against peoples’ expectation of what workouts should be like.
The first: rest more. If something feels hard, and your goal is to improve strength-chill out.
Resting allows the processes that happens in your muscles run its program to gear up for the next bout. That extra minute or two can be the difference in a weight feeling really easy or too hard.
If something feels heavy, remember that isn’t a bad thing if you’re trying to build strength. You need stress to build strength and that struggle is good!
Too much of a struggle can be an issue though. We want proper technique and often times the way to ensure better form with a heavier weight or harder skill is to cut back on the reps-which is my second point today.
If your program says do 8, but you just increased a weight for the first time, you can do 5 or 6 reps to build confidence and get some practice. Keep the movement quality high instead of completing 8 sloppy reps.
Experienced gym-goers get this, and it’s a valuable framework to keep you playing the long game.
Justin Miner
Day 20 Check in
We’ve officially hit day 20 of our the Daily Walking Challenge! The cold, wet weather over the past week has made it especially tough to get those steps in—but if you’ve stuck with it, that’s something to be proud of.
By now, your walks should feel automatic, just a natural part of your day. But if you’ve wavered—maybe missed a day or two—I hope you jump back in. Sure, you no longer qualify for the shoe raffle, but that’s not the most important part. One of the most valuable skills we can develop is learning to start again.
If we only aim for perfection, and quit when we fall short, we’ll never build anything new. So if you slipped up, don’t beat yourself u and get back out there. That’s the real point of this challenge: building a habit that sticks.
If you’ve hit 20/20 so far, let me know today!
Justin Miner
@justinminergain
Addition for Subtraction
One reason gyms are so effective at helping people make life changes is because they represent something new to add in.
You have to commute to the gym, spend about an hour there, and then get back to home, work, or wherever you're headed. You can’t fake it—you have to carve out that time and physically show up.
In contrast, health and fitness advice often focuses on subtraction. Take dieting, for example. Most diets emphasize removing something “bad”: cut out sugar, stop eating carbs, no more snacks. That kind of restriction—and the constant focus on what you can’t do—makes compliance more difficult.
Here’s the perspective shift: if you’re struggling to get to the gym, remember that once you add this one positive habit, other good ones tend to follow. And in turn, the less desirable habits start to fall away—not because you're forcing them out, but because you're crowding them out with something better.
Sometimes, the best way to subtract is simply to add.
Justin Miner
MOnday Mindset
Consider the following as you go about your day and kick off another week:
You should always work out on Monday.
You should never work out on Monday.
One of those statements is definitely more popular than the other. But from my experience—as someone who exercises regularly and helps others do the same—both can be valuable mindsets.
Starting your week with a workout can set the tone and get you moving in the right direction. On the flip side, skipping the gym on Monday to focus on planning and getting organized can be just as beneficial.
Right now, I train on Mondays. But there have been long stretches when I intentionally skipped Monday workouts to prioritize work and set myself up for the week.
It’s tricky—there’s no one-size-fits-all formula. You have to experiment, tinker, and ultimately figure out what works best for you and your life. Maybe that means breaking with convention and skipping Monday workouts entirely.
There’s no perfect schedule or “right” way to do it. The key is building a system that works for you.
Justin Miner
@justinminergain
Friday Thoughts 74
Welcome to this week’s edition of Friday Thoughts, where I share random idea, half formed blog posts and some of my favorite clips from the internet. Enjoy!
Daily Walking Challenge Day 16!
We’ve crested the halfway point, can you believe it? Word around the gym is that there are a lot of people going to hit 30/30 this year to be entered into win a new pair of shoes. Keep that consistency going. If you haven’t been consistent, time to get back to it. Just because you messed up, doesn’t mean the challenge has to be completely over. Good habits are adaptable, sure you won’t get a chance to win a pair of shoes, but you can keep working on building this valuable, lifelong habit.
Ten Day Training Cycle
As I prepare for the Mount Washington Road Race, I’m testing something that I’ve been curious about for a while- ditching the 7 day in week and instead writing my program in 10 day cycles. There’s a lot of different time domains and intensities I’m trying to hit during the week, and using a 10 day week let’s me play around with what I do when. I’ve always been curious about this idea but stayed away because it’s confusing thinking in different time chunks than you have been for your whole life. All in all the first 10 days went well, I did about 90% of what I had planned and tweaked a couple days based off how I’m feeling- which is the whole point. I want to a plan I can follow, but want the flexibility to move and change things based off how I’m feeling the particular day.
Reading
The Miner household has been on a reading tear and we’re not slowing down. Months ago we ditched the nightly TV time for book time and we love it. On a podcast recently, someone asked how his friend reads so much, and his answer stuck with me, he said, “I read anywhere from 5 minutes to 90 minutes on any given day, sometimes less, sometimes more.” Like with most things, you’ve just got to get started and let the momentum take you. The biggest thing reading has done had made me less tolerant of Instagram. It’s funny, I almost feel like I’m having the opposite effect described below. Going from a book where you’re engaged and focused and swtiching over to doom scroll social media, it just doesn’t pack the same punch.
TEMPO
Tempo is a great skill to have in the weight room, and I think more importantly, it’s a really great way to progress someone and make them stronger without putting as much importance on how heavy their lifting, which with the aging population and for newbies is crucial to long term development. Remember, if adding 5 pounds to a lift every week worked like the text books say it does, we’d all have 1000 pound deadlifts by now and I’m still waiting on mine.
Good Training Is Boring
I know, we’re never going to win the internet or have the hottest, trendiest gym craze with a sentiment like that. We will, however, make real, sustainable changes and have the most impact. The real gyms, outlast all the trends. Remember the Lindy Effect. Keep doing boring workouts - you don’t need more entertainment, you need better training.
Thanks for reading, see you next time!
Justin Miner
@justinminergain
How Are Those Resolutions Going?
Now that we’re a quarter of the way through the year, it’s a good time to check in on any resolutions you made back in January. As you probably know, it’s become a bit of a cliché to set New Year’s resolutions only to abandon them weeks later. Hopefully, your motivation is still burning strong and you’ve been staying true to your goals.
But if you’ve slipped up, or never even started, that’s okay. Not all hope is lost.
Here’s the thing: the issue I have with New Year’s resolutions is that there’s rarely any accountability. If things fall apart a few weeks in, the mindset is often, “Oh well, maybe next year.” But why wait? Don’t punt your goals to 2026. Reset, refocus, and get back to it.
You’ve still got three-quarters of the year left! Time to get to work.
Justin Miner
@justinminergain
March By The Numbers
Welcome to this month’s edition of By The Numbers, where I look back at the data my watch collected over the previous month. I break down things like average sleep duration, steps, and total workouts. I’ve been doing this monthly reflection for at least 18 months now, and it’s proven to be a valuable tool for understanding my habits, spotting patterns, and finding areas to focus on. I highly recommend that everyone builds a practice like this.
Steps
245,344 total — Daily average: 7,911
Last week, Hannah hit her 300th day in a row of 10k steps, and I’m continually impressed with the dedication that takes. I’ve started training for the Mount Washington Road Race, so I’m sure this daily average will start creeping up as I start racking up more miles.
Sleep
6:55 nightly average — Average sleep score: 80
The slow decline of my sleep average continues. My score is higher than last month (for whatever that’s worth), and I’ve still been waking up feeling rested and energetic. I’m curious to see if that average ticks up over the next couple of months as training volume and intensity increase ahead of the race in June.
My resting heart rate has been at an all-time low and tends to respond this way whenever I crank up the cardio. On the flip side, my heart rate variability (HRV) was pretty low most of the month, finally dipping into the "below average/unbalanced" range the morning after the Ergathon. No surprise there—low HRV is an indicator of reduced recovery, and I was pushing it with more high-intensity intervals than usual.
What did surprise me was the heart rate drop that came alongside the HRV dip. I expected my heart rate to rise, and it did—but only by a few beats, and it still came in under my 2024 average.
Training
35 workouts — 3 rest days — 12 double-session days
Double sessions are easier than they seem—at least for me. Instead of doing a single 60–90 minute block, I’ll typically split it into two 30–40 minute sessions. That structure works well with my schedule (a little training before coaching, a little after), and it gives me two key advantages:
I get to train more frequently—which I genuinely enjoy. I don’t want to work out just three times a week; I want to do it every day.
It hedges against life happening. If a kid needs to be picked up early? No big deal—I’ve already banked a session.
On the surface, it might look like more rigidity, but in practice, it gives me more flexibility and helps me get more done in less time. It also gives me room to shift things around based on how I’m feeling. I do that a little too often, if I’m honest, and don’t always put enough trust in my former self who wrote the plan—but I’m working on that.
That’s all for today. As always, I hope reading this inspires you to take up a similar practice. Look back at March and ask yourself:
How did I do? What could I improve?
—
Justin Miner
@justinminergain
Lifting weights No Longer ALIGNED With Core VAlues; GAINS are out
It’s come to my attention that lifting weights is inherently dangerous. In an effort to keep every gym member safe—from an abundance of caution—we are removing all weights, effective immediately.
Strength training, it turns out, is both barbaric and reckless. As you've likely guessed by now, building muscle is off the table. The risks of pushing oneself physically are simply too great, and I see no alternative but to melt down the barbells and repurpose them into something safer—perhaps decorative paper weights.
I’ve also rented a boat. Later this week, I will be personally escorting the kettlebells to the open sea, where they’ll be sunk to the ocean floor—forever silencing their call to be lifted, swung, and accidentally dropped on toes.
This news may come as a shock, and frankly, I was surprised when I heard it too. But it gets worse. Much worse. Squats? Devastating for your knees. Deadlifts? A one-way ticket to spinal collapse. Bench press? Goodbye shoulders.
In light of these undeniable truths, all forms of heavy lifting will be permanently terminated.
Stay safe out there.
Justin Miner
@justinminergain
ONe Day, Five Breakfasts
I’m a procrastinator. I thrive on the thrill of cutting it close to a deadline—nothing motivates me quite like a little pressure.
I also tend to rush out the door in the morning, so having breakfast ready to go has been a game changer. In true procrastinator fashion, I save my breakfast meal prep for the very last minute: Monday morning. My go-to? A baked egg dish that takes about 30 minutes from start to finish—including clean-up.
After those 30 minutes, I’ve got five protein-packed breakfasts ready to grab each morning. No extra thinking required. Meal prepping helps me stay on track, save time, and eliminate decision fatigue—even if I do it at the last minute.
Do something today that sets your week off on the right foot.
Justin Miner
@justinminergain
Friday Thoughts 73
Greetings! Welcome to this week’s edition of Friday Thoughts, where I share half-formed posts, work out idea and share some of my favorite things I saw on the internet over the past week. Enjoy!
garage door szn before garage door szn existed
March 2013. What can I say? I’ve always been a fan of gyms with garage doors, and knew I needed one when finding the perfect place for GAIN. This is from the first gym I worked at. Posted 12 years ago yesterday.
Cooking and Cleaning Progress Report
A couple months ago I posted this reel from Melissa Urban, founder of the Whole 30 saying that by the time dinner is ready, the kitchen is cleaned up. I’m a disaster and mess maker when I cook, so I took note and have been striving to clean up while cooking, and I’ve got to say it’s been a game changer.
It’s Working…
Below are two heart rate graphs from the same exact workout spaced apart 10 days from one another. A quick glance will tell you that the workout was executed the same, lots of little spikes and drops for recovery. When you look closely though, you’ll notice my heart rate didn’t get as high as the first effort. That would be irrelevant - there’s too many other factors to consider why that would happened alone - but I tracked my paces on the SkiErg, and on the second workout, I was faster each round (only by a second) and my heart rate didn’t get as high. This is why it’s important to track or know your paces on machines. It doesn’t feel like I accomplished anything, but the data confirms I’m getting more fit.
More Heart Rate Graphs
Here’s the my heart rate data from the Seacoast Ergathon. I did about 15 rounds of 90 seconds on 90 seconds rest, then we hammered the last 15 minutes transitioning every minute.
At Home Training
Coach T is looking to add some remote clients. Hit him up on Instagram if you know someone who would be perfect for this.
Thanks for reading, until next time!
Justin Miner
@justinminergain
Daily Walking Challenge Check in
One Week Down!
By now, you should be feeling pretty good. Hopefully, you've settled into a routine—maybe it's a route that takes exactly 20 minutes, or a time of day that works best for you. You should also have a way to track your streak. This can be as simple as a piece of paper with dates, phone reminders, or—as I've seen some of you do—tracking your walks on Strava.
When it comes to hitting 30 for 30, it’s all on the honor system. You won’t need to turn anything in. That said, I still believe tracking your walks is a key part of building the habit. Whether you’re physically checking it off a list or just mentally logging it, that small act reinforces the commitment and helps the habit stick.
As we head into week two, expect some resistance. The novelty has worn off, and—even if it hasn’t hit you yet—you’ll probably want to quit at some point. What will keep you going is a mix of planning, preparation, and flexibility.
Plan when you’ll walk. Prepare for it—lay out your shoes, coat, umbrella, whatever you need. And be flexible. Life happens. Adapt as things come up.
I’ll leave you with a favorite quote from James Clear about being adaptable.
“In theory, consistency is about being disciplined, determined, and unwavering.
In practice, consistency is about being adaptable. Don’t have much time? Scale it down. Don’t have much energy? Do the easy version. Find different ways to show up depending on the circumstances. Let your habits change shape to meet the demands of the day. Adaptability is the way of consistency.”
Justin Miner
@justinminergain
STick-to-itiveness
Spring is the perfect time to build a new routine. If you’ve just joined the gym, the most important habit to focus on is consistency.
Here are a few simple tips to help your new habit stick:
1. Start Small
Ambitious goals are great, but not if they stop you from getting started or leave you burned out after a few weeks. You don’t need to train four or five days a week. Instead, lower the bar and aim for just two workouts per week. If you stick with that, you’ll end up with over 100 workouts in a year — and that adds up.
2. Prioritize Consistency Over Intensity
Don’t go too hard, too fast. Start slow. If your workouts feel easy at first, that’s okay. You’re building momentum, and that momentum is what helps a habit stick. An easy workout is far better than no workout at all. I’ve seen too many people push themselves too hard early on and end up burned out or injured.
3. Be Kind to Yourself, Flexible and Adaptive
You will miss workouts — and that’s perfectly fine. The key is to get back to it on the next one. Don’t chase perfection; aim for progress and be adaptable.
4. Play the Long Game
The small choices you make each day add up over time. Focus on building sustainable habits rather than quick fixes. Consistency, patience, and moderation are what will get you to your goals.
Justin Miner
@justinminergain
RIP Kendra
Dear GAIN Community,
It deeply saddens me to share the passing of Kendra Chevalier — a longtime GAIN member and one of the strongest, most inspiring people I’ve ever had the privilege to know. She passed away on Saturday, March 22, after a long battle with cancer.
Kendra was a force in the gym. She was strong, skilled, committed, and humble. She holds a state record in the deadlift, and as many of you know, she could crank out pull-ups well enough to make anyone feel both envious and inspired. She was a true master of skill and technique with the kettlebell, and on top of all that, she was a dedicated and accomplished runner. It seems like once a week, someone tells me they want to be strong like Kendra or run marathons like Kendra. The impact she had on others simply by being herself is incredible.
But it wasn’t just about her strength or skill — it was how generously she shared them. She encouraged everyone she encountered at the gym. I think of her and Chris, an seemingly unlikely pair, who would often run or do conditioning workouts together. What I’ll remember most is not just her strength, but her ability to use it to lift others up and inspire them to step out of their comfort zones.
To only speak of her accomplishments in the gym would be a huge disservice — Kendra was also a master baker. Her cupcakes were unmatched, always bursting with flavor and creativity. Her baking skills extended beyond human treats; she often brought homemade dog treats for Clementine and always shared the last bite of her pre-workout banana with her while giving her lots of cuddles.
I’ll miss you, Kendra. I am so grateful to have known you, and you will never stop inspiring me.
Here are the details for Kendra’s services, along with a link to her full obituary HERE.
Celebration of Life:
Thursday, March 27
4:00–8:00 p.m.
Brookside Chapel and Funeral Home
116 Main St., Plaistow, NH
Funeral:
Friday, March 28
11:00 a.m.
St. Joseph’s Church
200 Pleasant St., Epping, NH
Justin Miner
@justinminergain
Daily walking Challenge Check In
Happy Monday. Did you make it through the weekend? The first weekend on these sorts of things is the first big test. Can you stick with your new habit when your daily schedule is a little different, or when you have more flexibility? Hopefully you made it through without issue.
The next challenging point is today. Maybe the weekend was a breeze for you, but you don’t have as much flexibility during the work week. To make sure you get your walk in, schedule it in your calendar or reminders app, check it off in a notebook somewhere, whatever it is - do something to track you daily walks. It sounds so simple, but this small habit can make or break your streak. Simple things like marking done on a reminder feel good a provide your brain with a reward - I did something I wanted to do and it feels good!
Day 5, get that walk in and stay consistent!
Justin Miner
@justinminergain