Welcome to the GAIN Blog
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.
Training Tip
There's a movement fault that we're always correcting at the gym. Both novice and advanced lifters do it, and I even catch myself doing it after 17 years of lifting. If you become aware of this, it will help out your fitness regiment and improve your movement.
Don't look at your feet.
Too often, during kettlebell swings, deadlifts, ring rows, step ups and even squats. People place their focus on the ground between their feet. This has implications down the chain, since everything is connected. Putting our head so our eyes are looking out ahead will upgrade the quality of whatever exercise you're doing.
It should be noted that cueing eyes to the ceiling is not a good correction for this. Instead, I like to see people find a spot that is comfortable, and has no effect on the position of their spine. Too much movement in either direction is not good.
Whether you're coming to the gym, training at home, or doing your own thing, make sure to frequently take note on where you're looking, and what your head is doing.
Exercised
Exercise is ironic. According to evolution, you shouldn't want to exercise. You shouldn't expend unnecessary energy doing unnecessary things. Daniel Lieberman explores this idea in his new book, Exercised.
When visiting the Hadza, a hunter-gather tribe in Africa, the author noted their physical activity, and was surprised they spend much of the day sitting around and hanging out at their camp doing light chores.
According to a study referenced by Lieberman, an average adult Hadza spends 3 hours and 40 minutes a day doing light physical activity and around 2 hours of moderate/vigorous activity. This ends up being 5 miles of walking per day for the women and 7-10 miles for the men. About 12 times as much as Americans/Europeans currently average.
Lieberman explains, "exercise was extremely rare until relatively recently." Over the years as our culture and lifestyle has changed, exercise has become more important. We no longer do hours of activity in the morning followed by sitting around recovering. We do more of the inactive part, and not nearly as much as the active part.
Your body would prefer to eat chips and sit on the couch, not go for a run. Why expend unnecessary energy when there's free calories right here? Whether we're built to run or to sit, one thing is for certain. Our bodies like movement and need it. Our bodies also like relaxing. And given a choice, relaxing can easily win. Knowing this about ourselves can let us plan against it.
Take a lesson from our ancestors and don't rely on just an hour in the gym. That hour alone cannot combat a day of inactivity. Set yourself up for success by doing more simple things; walking, sitting on the floor, getting outside, eating real food and being consistent with something. Exercise is weird, but it isn't going anywhere.
Justin MIner
@justinminergain
Six Reasons to Squat Challenging Loads
1. Build muscle.
Muscle is cool because it promotes good stuff in your body, like better hormone production. Not to mention, it allows you to be strong, useful and independent.
2. Get strong.
Not only will your muscles respond to the load, your nervous system will adapt to the load as well and you’ll get stronger and become more stable.
3. The original core exercise.
Managing difficult weights requires good bracing. All your torso muscles work overdrive to stabilize your spine as your squat. This carries over to all other movements.
4. It’s hard!
Effort expends energy. In other words, it burns calories and can make you sleep better.
5. Bone Density.
You need to load your skeleton to promote bone growth. This is necessary and crucial as you age.
6. Mobility!
First, if you don't squat, there's a chance you never take your ankles, knees and hips through a full range of motion. Squatting give us exposure to these positions, and squatting with a challenging load helps the body get into range of motion you otherwise wouldn't be able to. Over time, your range of motion will improve and your joints will be happy.
For clarification: I purposely did not use the word heavy.
Heavy is relative to each person. And without context, means nothing.
Challenging is more important. And I don't have to add load to make things more challenging, or to feel heavy. There are other variables to manipulate, like tempo, rest or cardiorespiratory demand (aka sprint on an airbike then squat).
Justin Miner
@justinminergain
Functional
There are a few words in the fitness industry that have been used so much they've lost their meaning. Some that come to mind: core, HIIT, Tabata and perhaps the most offensive, and one that I use quite often; functional.
Today, I'm going to provide the definition of functional as we use it at Gain. And it has nothing to do with balance boards, bosu balls or complicated kettlebell flows that are choreographed.
Functional fitness is the ability to do a wide range of physical demands with ease.
The broad goal of all our programs is to help people feel confident and navigate life more easily. We use basic human shapes like squatting, hinging, pushing and pulling to create robust movement patterns that help outside the gym.
You may not jump on boxes, lift symmetrically loaded barbells over your head or climb a rope in real life. But you will need to move a couch, react quickly, move fast, get up from the floor and be generally useful.
Getting stronger and better at these movements have a direct carryover to your performance and function outside of the gym. Therefore, strength and conditioning is functional because it will help you do a wide variety of physical tasks with confidence and without hesitation.
Justin Miner
@justinminergain
Gain Nutrition Principles
As a professional coach I get asked all the time for recipes. People usually aren't looking for recipes, instead they're looking for new, novel ways to make healthy eating more enjoyable. For me, they complicate things. A recipe slows me down and requires too much measuring. And a recipe doesn't make it easier to stick with more nutritious eating for the long haul. Which, is what we're after here.
Don't get me wrong, there's nothing wrong with new recipes. However, instead of always searching for something new, realize that healthy eating is about getting the reps in, maybe eating the same thing more often than you would like and the more simplified your cooking, the easier it'll be to stick with.
Instead of a new recipe, consider these nutrition principles we try to follow at my house:
•Protein at every meal.
•Protein and AT LEAST two veggies for dinner.
•Plan lunch for the following day during dinner.
•Get creative with cooking method, spices and sauces instead of recipes.
•Drink and absorb your water.
•No caffeine after 4pm. Noon if you're easily effected.
•Supplement with what you need. Adding something to your diet should be the priority. Blood work is the only way to know.
•Forget self control. Don't have it in the house.
•Don't be weird. Have a slice of pizza, a glass of wine or a couple cookies when the occasion calls for it.
Do you have any nutrition principles you try to follow? What are they?
Justin Miner
@justinminergain
Fill the Tired Tank
When Elliot is up from a nap we have active play time. During that time we're trying to interact and engage as much as possible. As Hannah explained it to me, we're trying to fill up his tired tank so he'll take a good nap and not get overtired.
I immediately thought of the person who notices they sleep better when they start working out or crashes hard after a long day of walking. Us adults have tired tanks too, and if they aren't filled up, we enter the paradox of staying up late, eating worse foods and becoming less motivated to train.
It's important to do something physical everyday. I don't just mean formal exercise either. You should be making sure you're getting a good dose of non exercise physical activity too. Things like going for a walk, doing yard work, a casual bike ride that doesn't involve spandex or just making sure you park far away and always take the stairs.
We're built to move and be physical. When we check off that box, other stuff falls into place.
Justin Miner
@justinminergain
Yoga Mat Trap
I got rid of the yoga mats at the stations at the gym because people we letting the mat dictate their stance width when performing movements. If someone were standing on the mat while squatting for instance, they would line their feet up with the edge of the mat. This would sometimes cause an awkward looking squat with too much forward lean.
Of course for some, this stance width provided a comfortable, well-executed squat. And that's exactly my point. There's a sweet spot as to where you should stand, and everyone is a little different. Over the years I've pushed people's feet further apart more often than bring them closer together. Stance should be dictated by feel though, not imaginary boundaries created by a yoga mat on the floor.
It should be noted that our philosophy at the gym isn't to find the right squatting stance width and only use that. Instead, we want you to know where your sweet spot is. The stance that provides the most stability and therefore the best output (i.e., opportunity for strength and power and decreased risk of injury). But also we want to create opportunities to expose the body to different stances so it can handle a wide variety of inputs.
Put another way, know where your best stance for squats and deadlifts and presses, but occasionally, do it with a wider stance or a narrower stance depending on the context. There is no perfect stance, but there are principles of movement that can be applied to a wide variety of positions.
Justin Miner
@justinminergain
You Are An Athlete
Your body can do amazing things, and in order to be able to do those amazing things for a long time, it pays to treat yourself like an athlete.
While you don't have to perform in a stadium in front of thousands of people to get paid, you do have to navigate the world. You have to move, pick up stuff up, handle long car rides, get up and down from the floor and you want to stay independent. In order to do that, you should train like an athlete.
Feeling confident and independent now? Make sure it stays that way by continuing to train. Far too many people neglect their physicality in their 20s and 30s and pay for it down the line. Be proactive.
How do you train like an athlete? First, it's your mindset. You need to train to get better, to improve. You can't just go through the motions. You need the mindset of an athlete to push yourself, stick with it and continue showing up. Secondly, you need to physically train like an athlete. Lift heavy stuff to get strong, move fast to be explosive, get out of breath and uncomfortable. Athletes train so they can rely on their bodies to perform when they need it. Your body should perform when you need it too. Just not for a specific sport, for life.
Whatever your reason to train, shift your mindset and realize that you too are an athlete.
Justin Miner
@justinminergain
Motivated? Do This
If the start of the year has you feeling motivated to take on a new fitness regimen, or has you thinking about goals like better eating, it would be in your best interest to do this one thing.
Start small.
Too often I see people bite off more than they can chew. To make a change, you need discipline. You need to make yourself do stuff when you don’t want to. To built that discipline, and eventually create a lasting habit, you need to start small. Make it manageable and build momentum. Once ready, you can add more.
If you’re feeling motivated now, take action on something small or simple. If you allow yourself to be consistent, it will build discipline and make motivation obsolete.
Justin Miner
@justinminergain
A Hard Year Not a Bad Year
One night in early March I was having a conversation with Alex. No way we will have to close the gym I confidently told him, unsure exactly what coronavirus even was. Tension built over the next week as friendly members gave skeptical looks if anyone coughed or sneezed. We implemented new cleaning procedures but couldn't even find proper supplies.
Throughout the day on 3/16 it became obvious we needed to close. Sending that email was one of the most difficult things I've ever done. After we shutdown for the night I laid on the floor unsure what was going to happen next.
What ensued was a heroic effort. We committed to getting everyone training at home, producing content to keep them engaged and spirits high. We posted a workout video each and every day for all 76 days. We uploaded hours of demo videos to YouTube and posted 3 follow along workouts every week for people who couldn't make our Zoom classes or live follow along mobility sessions.
By the time May rolled around we had already reorganized and repainted gym. We spent the previous months planning how to restructure, adapt and continue doing what we do. How would we program? How could we make sure no one shared equipment? How could we make sure our warm up was physically distant? Will people even want to come?
The solutions to all those questions happened to be more work. More cleaning, more writing, shuffling weights and bikes and rowers around. All of it was hard and unexpected, but it was all worth it.
Bashing 2020 is fashionable, but I'm here to tell you we're headed into 2021 stronger, more ready and more motivated to help people. Why? Because the pandemic shoved us into making positive changes. The gym is cleaner, more organized and people are getting more coaching in a more efficient session. I'm happy with the changes, and wouldn't have made them had this not happened.
Two parts of our Core Values is to have a growth mindset and to point positive. The adversity of the year forced us to examine those values and to put our money with our mouth is. Sure, it was a hard year, I faced more uncertainty than I thought possible, but I refuse to believe it was a bad year.
Justin Miner
@justinminergain
A New Challenge
I started the Gain Blog in March 2018. I was scared of writing and did it as a way to push myself to improve my communication skills. I wanted to get better at transcribing my thoughts and experiences in the fitness industry and demystify strength and conditioning.
I believe that strength and conditioning and the lessons it provides is a key to a long and healthy life. For nearly two years, I've consistently published the blog but haven't shared it nearly enough. As a way to continue the evolution of the blog, to push myself further and continue to spread the message, this account (@justinminergain on Instagram) will now be (mostly) dedicated to the Gain Blog as a way to share it to more people and a new audience.
Personal evolution wasn't the only momentum that sparked this. Everything changed in 2020 and more people than ever realized they needed take care of themselves. For the past decade the view of fitness has been shifting. It's being recognized as preventative medicine, and a necessity for a fun, adventurous lifestyle.
This year taught me that I hold valuable information. I know to to make people move better, gain confidence and feel ready to take on the world. As a father, a husband, business owner and home owner I know how hard it can be to get everything done. But I've found a way. A way through strength and conditioning and through maintaining a certain lifestyle that grants me freedom.
Look for strength training tips, how to videos, post on habits and discipline, endurance training, and perspectives from 10 years as a coach. If you're interested in what's going on in my training, be sure to follow along @gain_endurance.
If you’re a regular blog reader from Facebook, nothing is changing, you’ll still get the daily links via Facebook. You’ll now be able to find the posts on Instagram as well. If you’re not following along on Instagram, get involved here.
Justin Miner
@justinminergain
32 Thoughts for 32
The older I get, the more training becomes about feeling good - mentally and physically, and about being able to do what I can now, for a long time.
If you train right, your fitness sticks around. After a long running and training hiatus at the start of the pandemic in March and April, I still felt fit enough to take on the Hut Traverse in late June. My longest training run was just 15 miles, half on the road, not even close to the 10 hour mountainous 50k I would I preferred. I charged up a couple mountains in a final scouting mission the week before and decided if the weather was good I would go for it. Although I didn’t make it to the final hut, just 1.5 miles short, it remains one of my most fond and intense experiences, despite the fact that I wasn't as trained up, or as fit I would have preferred. What I had built up mostly stuck around. Key takeaway: Always being ready is more important than being trained specifically for something.
Ability to have a really long, slow controlled movement, tempo in gym vernacular, might be the key to really understanding strength training.
Foam rolling is important, but not that important. I’ve shown countless people how to foam roll. Each time, the experience is hit or miss. “I know it hurts really bad when you do that, and yeah, it kind of makes you want to scream too, but it’s good. I promise!” Doesn’t always create immediate converts. What made it worth it, was when that some people got up, and immediately noticed some physical change. Boom. They’re in. Though the years, I’ve just decided to accept that some people love it, myself included, and some people don’t like it, or don’t need it as bad, or just don’t feel like laying down right before training, myself included, too. I’ve lost many workout attempts to naps on foam rollers “trying to get warmed up.” Bottomline, you need to do some soft tissue work on yourself, but it doesn’t have to be at the gym.
Strength training is totally possible (and necessary?) through an entire pregnancy. Hannah took more rest days than a normal year, but was able to keep up her training consistency by good planning. We keep her movements consistent for longer stretches of time. Changing movements every 6-8 weeks instead of 3-4. This kept the movements familiar, easy to determine load and established a baseline for feel. We did mess around with reps, tempo and volume. Keeping the volume at a manageable level let her keep up the frequency - we never pushed too hard and always did less than possible.
The first time I back squatted was 2004. This year, I finally feel like I’ve figured it out can do it without any discomfort. Without a doubt, one of the most effective exercises around, however, it’s not the only option, or the best option for most due to the high learning curve. Similarly, I feel like I have gotten better at push ups the year. Strength and Conditioning is impossible to master, there’s always more to get better at and refine. Which is the same reason why Peloton and Mirror won’t get you very fit. There’s only more calories to burn, not a way to get “better.” In the gym, we get better through refinement of movement and increasing understanding.
Running has helped me understand hip extension. When I first started, my hip flexors were always so tight they were a limiting factor on my stride. It took a lot of mobility work and patience to get them calm, however, regular exposure to running, aka time with my hips in extension, seems to make the range of motion stick around equally as well as regular mobility work.
Build mobility into your day. Since I don’t formally mobilize as much any more, I do make sure to spend a lot of time sitting on the ground, and finding ways to get in a stretch throughout the day instead of having a dedicated time.
Really long walks are great workouts. Don’t discount them and do them frequently.
Training boiled down to one sentence: pick up things from the floor, push stuff, pull stuff, move fast, go slow.
I love deadlifts. I learned a while back that I don’t need to push the weight on them, the risk became greater than the training effect I would get from heavy loads. This fall I was feeling strong, and recovered from a massive decrease in training volume after Elliot was born. I went for it and set an easy PR. A couple weeks later I set another and a month after that another. It’s been YEARS since I’ve broken a deadlift PR and it feels good. Strength sticks around with proper training. The longer you’ve been lifting, the harder it is to progress.
I always hated the idea of training first thing in the morning. With the baby around though, it made so much sense to just go get it done. After a month of trying to wrap my head around the idea, I finally did it two weeks ago and haven’t looked back since. I’m a convert. For now.
Dinner principles make it easy to make healthy dinner while raising a newborn. We always have some type of protein with at least two veggies. If it was a training day, we’ll add some rice or potatoes. If we’re feeling crazy, we might have a pizza night or make some GF pasta, with added veggies, for a fun shake up. Otherwise, keep it simple to be consistent. Recipes are overrated. Cook with principles.
Balance is trainable, but more often than not it, it seems to relate back to stability, and being able to get organized and display strength.
Home gyms are essential. You need at least a set of dumbbells or a couple kettlebells. Forget the bands, they’re nice, for sure, but not nearly as useful as some good old fashioned iron.
Eat more eggs. You just can’t go wrong. Filling, multiple ways to prepare them, loaded with good protein and micros.
One exercise workouts let you focus on the skill of strength. Complete the movement with focus and intent. Give yourself plenty of time to practice as a warm up and you’ll see strength soar. It’s boring, but effective, like many things in strength and conditioning.
People in back pain should LEARN how to deadlift without pain. It usually takes some time, lots of reps, and maybe a bit of aggravation. Learning to get stiff and rigid, using discomfort as feedback for change, is imperative to dealing with daily life. Deadlifts are one of those movements that do all the good stuff, its importance surpasses much of the other things we do in the gym.
You need discipline. Not motivation. No one ever motivated themselves to a healthier lifestyle. You need discipline to build new habits and stick with stuff long after you no longer feel like doing it. After you grind enough, it becomes automatic and you can’t believe the way you were living before
The best way, beside walking, to get more cardio is to bring some intensity to the gym. It shouldn’t be all the time, but when appropriate, pushing the pace on an AMRAP circuit or RFT combo, gives you a lot of bang for your buck. Muscular endurance, strength endurance, cardiorespiratory demand, and the plain, old fashioned suck factor.
As I’ve written before, I’ve been on the barefoot thing for a minute. To my surprise, my feet are still getting better. Build in more time with no shoes (or slippers!) on your feet. Especially now while we’re all cramming our feet into boots.
I had a blood test and determined I needed some more omega 3’s. Right away I started taking some krill oil. That lasted for two months, and instead we went the real food route and now eat fish once a week.
Trunk rolling; taking a big ball and massaging the area between your hip bone and rib cage is life changing, and my go to protocol whenever I’m stiff and twisted.
What’s the bare minimum? I like training. I like taking my time with it, but with a baby that isn’t always the case. Before training I ask myself, “what’ll be the most efficient way to get a training effect?"
Going heavy, or using a challenging load only once every month or two isn’t a bad way to get and stay strong for a long time.
Habits can be slippery. I started having a beer every night during the initial lockdown, and before I even realized it, it was October and I was still going.
The dumbbell snatch might be the best thing to make people look and feel athletic. Historically an exercise I reserved for athletic population only, this movement has now become a staple in our programming to get people violently extending their hips and getting some weight overhead.
Coffee is a drug, and I’m an addict. I did some genetic testing this year and to no one’s surprise, I’m a fast caffeine metabolizer. That means my body can handle a lot of it without too many ill effects like jitters or staying up all night.
Also to no one’s surprise, my DNA report told me I respond well to endurance training. I have a gene variant the loves to be pushed aerobically, so it responds by adapting quickly. When I stopped playing hockey, I basically only lifted and started to feel slow and sluggish. When I upped the cardiovascular training, my strength went up, I got leaner, I recovered faster between training sessions - everything got better with it. It was then I started to suspect I was an aerobic responder (genetically) and my test confirmed that this year.
On my 30th birthday, I ran 30 miles. Last year, I had a party with my closest friends. This year, I wrote my first listicle. When I was coming up in the strength world, all the coaches I looked up to did this on their birthday, and I remember thinking, will I ever have enough cohesive thoughts to put together a list like that or will gross anatomy just kill me?
A theme that always comes up from successful people in many realms; voluntary suffering makes everything else easy. Change you attitude about those bike sprints. Not only will they make you fit, but you’ll be a better person more ready to take on life.
Write a personal retrospective. When I started writing this blog several days ago, that’s what I was going to do but it turned into this post. It’s a drill I do every year. I write what worked, what didn’t work and how can I fix what didn’t work. It’s hard to start, but usually ends up creating a few goals and action steps for the new year.
Justin Miner
PS: This is the last post of the year, I’m shutting it down until January to recharge. Thanks for reading along with me, I appreciate it!
Rest Up
We’re always being pressured to do more and more. Especially this time of year when goals and a fresh start are constantly on our minds.
Remember: it’s okay to shut it down for a week or two. You won’t lose your gains, and you may even come out the other side stronger, more fit and better recovered. Time off is necessary to adapt, and an often overlooked integral part to a fitness lifestyle.
If you’re feeling good, riding momentum and feeling disciplined, keep it going. If you’re burnt out, stressed and hate the idea of working out. Shut. It. Down.
Give your body time to rest, recover, do some reflecting and know that in a week or two you’ll be ready to roll again.
Justin Miner
Closed Thursday Morning
Due to the snow storm, Thursday AM classes (6:30, 8:00, and 10:00) are cancelled.
We’ll be in at noon and for all night sessions.
Justin Miner
Stable Spine
Elliot is figuring out how to roll. He isn’t quite there yet, but he can get on his side and with the slightest push complete a back to belly roll. It’s been amazing watching him learn how to move, seeing him day by day develop more motor control and better stability.
This morning while we were playing on the floor practicing rolling, I couldn’t help but notice how rolling imitates many of the core stability drills we practice in the gym. Specifically, the hollow position, the arch body position and home base of the dead bug.
In order to get back to belly, Elliot has to find a stable spine in a hollow body shape to get on his side, his missing piece is going from hollow to arch that will give him the momentum to complete the roll to his belly.
It’s amazing to see these shapes and positions us grown ups are practicing emulated in a 12 week old baby. It makes you reconsider the fact that we all had to go through the same developmental patterns to figure out how to move our bodies through space and navigate the world. What surprises me more than that is that so many of us lost these basic skills somewhere along the way.
My goal with Elliot is to keep him moving and keep those basics in check - so when he’s 15 I don’t have to teach him a hollow rock, he should already know it.
Justin Miner
Vague Goals
When creating goals, it’s important to be specific… most of the time.
Having S.M.A.R.T. goals is great. If you’re unsure what I’m referencing the acronym stands for:
Specific, Measurable, Attainable, Realistic & Time-bound.
When determining goals, those factors are incredibility important, except when they’re not. What I mean is the not all of your goals have to be ultra specific. You can have vague goals, and in fact, they may be more helpful in helping you build discipline, which is necessary for when motivation is diminished.
Here’s an example, I want to live to 100 years old. While that goals doesn’t provide me with any actionable processes I can use each day, it serves as a reminder to get to work, be consistent and keep the 30 thousand foot view of my health. My more specific goals can contribute to this ambiguous goal of living for a long time. I use that goal as a lens though which to view other goals and actions.
Start dreaming, what do you want to be able to do in 10 or 20 years? Want to still be able to ride a bike? Or put your kayak in the water by yourself? Those are worthy goals worth striving for, but they might not require any specific training, you might just need to stick with something and stay the course long enough.
Justin Miner
Irresistible
Over the past few months I’ve been really trying to crackdown on my technology habits.
I thought I was good, too. I leave my phone downstairs, never in the bedroom. I may be the only millennial who uses an old school alarm clock. I use screen time limits, downtime and do not disturb mode. I still feel like I’m losing the battle of attention versus phone though.
For added inspiration (or maybe fear), I’ve started Irresistible: The Rise of Addictive Technology and the Business of Keeping us Hooked by Adam Alter.
The book opens with references to tech giants like Steve Jobs, who wouldn’t even let his own kids use a iPad. A device he said every person on the planet needs in their hands because it’s the best way to type, browse the web and watch shows or videos.
From there, the author breaks down his own screen time usage, and how many phone pick ups happen each day.
While I’ve always looked at actual screen time, I haven’t paid much attention to the pick up metric until now.
Not only will your iPhone tell you how many times you’ve picked up your phone to look at it each day or week, it’ll tell you what the first app you used was too. After noticing my always number 1 app after pick ups was Instagram, I started making some changes, like deleting one of my Instagram accounts.
My daily pick ups have dropped to about 50-60 per day. Perhaps more important than that, I try to keep Instagram far way from the first app used. I’d much prefer to see myself going to Messages or Safari or Spotify rather than mindlessly opening Instagram, just because I picked up my phone.
Habits form our lives. Subtle tweaks can make a big difference in how you feel and how ready you are to take on each day. Make sure you’re paying attention.
Justin Miner
Holiday Hours
Hey all, the holidays are right around the corner, believe it or not.
We will be closed 12/24 and 12/25, open Mon-Wed the following week and closed again for 12/31 and 1/1.
We’re looking forward to some time off to relax and reflect on the past year, be sure to do the same yourself.
Plan accordingly for the last couple weeks of the year. See you soon!
Justin Miner
