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.
Pizza & Potluck - May 22nd
Join us to celebrate the soon-to-be newlyweds, Taylor and Caroline, on Wednesday May 22nd at 5:30pm at GAIN.
There’s a sign up sheet on the whiteboard near the garage door for you to put what you’ll bring to the party. I’ll be supplying the pizza, so think appetizers or desserts.
In lieu of gifts, we’ll have a honeymoon collection fund at the party.
Mark your calendars, we’re looking forward to a good time!
Wednesday May 22nd
5:30pm at GAIN
Justin Miner
@justinminergain
C2 Bike vs. AirBike
We love conditioning at the gym, and the machines are a fantastic way to log some time building your aerobic fitness. You may have noticed that we have two types of bikes in our cardio corner. While these machines are both in fact bikes, they’re much different.
The Concept 2 BikeErg, or the C2 bike as we call it, is one of the newer machines we have at the gym. We got the first two in 2021 and fell in love. This bike fit feels like you’re on a road bike. There are tons of small adjustments you can make to get the right fit. This bike operates by a flywheel, and you can control how much air gets in via the damper, which is like changing gears on a real bike. This bike is great for longer, steady rides and it’s easy to find a comfortable pace.
The AirBike is a more simple yet diabolical machine. There are less adjustments to make, the seat is a little cushier, but feels like you’re always sliding off it. There are no gears to choose, instead, this bike uses a big fan that creates wind resistance. The faster you pedal, the more resistance there is. This bike challenging because you need to use all 4 limbs, since your arms are involved too, it can be easy to overwhelm your body. The beauty of this bike is that it teaches intensity very quickly. They’re sturdy, rugged and ready for high intensity workouts, but it’s tough to steady cruise when compared to the c2 bike.
There are two subcategories of AirBikes. The Assault Fitness AirBike is chain-driven, and feels a bit more like a bike when pedaling. The Rogue Echo Bike, is the beefier of the machines and is belt-driven, it feels heavier but smoother. They operate the same way, but each feels and fits a little different, be sure to try them both to see which you prefer. I prefer the chain of the classic AirBike, but tend to change my mind throughout the year.
If I had to choose…. Luckily I don’t have to, and I’ll stick with both. They both have their place, and different people gravitate towards the different bikes because they feel more comfortable to ride - which is probably the most important consideration. The other thing to consider, is which one you already have a preference for? Always grab the c2 on interval day? Shake it up this week and take the AirBike for a spin!
Justin Miner
@justinminergain
Never Did I Ever
Never did I ever think I would be crewing my wife Hannah at a trail race. But that’s exactly what happened this weekend. Hannah, and a handful of other GAIN people took on the Big A 50k course at Mount Agamenticus in Maine.
Many runners took on 3 loops for a full 50k, and some like Hannah, did two loops of the course for a solid 20ish miles with plenty of climbing on technical trails. It was her longest run ever!
The beauty of trail running (and of the gym) is that it can take you places you didn’t think you could go. It can show you that you can to things you thought were impossible.
Hannah, I’m proud of you for sticking to the plan, having big goals and going for it. Congrats to everyone else who took on that tough course this weekend!
Justin Miner
@justinminergain
Friday Thoughts 32
Welcome to Friday Thoughts, where I share some of my favorite posts I saw on Instagram this week. Enjoy!
“I heard creatine is bad for you *sips margarita….” The misinformation about creatine is pretty wild. It’s somehow got confused with a dangerous anabolic steroid. The comments section of this post is full of people describing how much they hate creatine because it makes them feel itchy. A completely separate supplement that does that (called beta alanine) and it’s just adding to the confusion about this safe and effective supplement.
This is a great visual of what consistency looks like vs what many people do trying to be consistent.
Keep playing the game!
100k SkiErg with a 1:59/500m pace. Yikes! The longest I’ve ever done is just a measly little 10k.
I love this idea of raising the floor not just the ceiling.
Thanks for reading, see you next time!
Justin Miner
@justinminergain
Some Running Workouts with HR Graphs
Here are some of the workouts I’ve done in the past 10 days as I prepare for a calendar full of races in June. I’ll be doing the Bow Lake 15k, Market Square Day 10k, and the Mount Washington Auto Road Race consecutive weekends in a row. These are in the order I did them and each has a blurb about the workout’s intent.
Monday 4/22
9 rounds
2 min run (treadmill)
2 min air bike
*both at easy/steady pace.
This was my “first” running training of the cycle. I wanted to spend about 40 minutes with my heart rate elevated, and felt like doing it as just straight running would be too much the day after the weightlifting meet so I broke it up with the air bike. This was a good sweat, and it wasn’t as challenging as expected, which was a nice surprise.
Thursday 4/25
Run Locke Trail Loop, CCW
I have a dozen or so ‘test pieces.’ This is a section of trail, a loop, a hill, a mountain, something that I do frequently enough that I have a range of good, okay or bad times that correlate to my fitness. The Locke Trail Loop is down the road from my house and I went out to run it hard, but not too hard. I wanted to push the pace, but keep it under my threshold and avoid gassing out with a mile to go (which has happened many times trying to run the loop too fast.) I ran the loop in just under an hour, and more importantly, my leg muscles weren’t too beat up from it either. I really felt all my extra leg strength during this run, especially on the downhills.
Friday 4/26
As many rounds as possible in 1 hour:
25 cal air bike
25 cal row
25 cal ski
800m run
This was a tough one. I’m strong on the machines, but haven’t used them in months. This was the time domain I was looking for last Friday, and I was looking for a muscular overload style workout that would push my aerobic capacity and have me working at the upper limits, flirting with going too hard. An hour is too long to fake it and you have to pace well on this one. It was fun and just what I needed. My quads were completely blown up afterwards from the combo of the air bike right into the rower and the trail run the day before. This was productive and I’d like to give it a retest soon to see if I can get further into the 6th round.
Sunday 4/28
Run Locke Trail Loop, CCW
A few days after my first loop I headed back to Stonehouse Forest for another go. This time I wanted to run the loop hard, but if my heart rate creeped too high (170s) I was slow my pace until it recovered. This allows me to go fast and improve my stamina without biting off more than I can chew. I shaved 12 or so minutes off my time from earlier in the week, and my legs were feeling it after this one!
That spike in the beginning is from Clem’s interaction with a horse, lol
Tuesday 4/30
4 sets
800m @ hard pace / rest 2:30
The goal of this run was to go fast and push my limits. I wanted to get my heart rate into the 170s and sustain a high output. With a tight rest, each one would get harder. I was planning on trying to go faster each set and if I slowed down from the first one I was done. I’ll try adding volume to this one in the coming weeks.
Justin Miner
@justinminergain
Six Reason to Lift Heavy
1. Build muscle
Muscle is cool because it promotes good physiological responses in your body, like better hormone production. Not to mention, it allows you to be strong, confident and independent.
2. Get strong
Strength is more about adaptations to your nervous system than your muscles. Through training, your nervous system will adapt to the load and you’ll get stronger. You’ll also improve your movement quality as your nervous system develops efficiency in sending signals, you’ll become more stable and in better control, and therefore, once again, stronger.
3. The original core exercise
Managing difficult weights requires good bracing. All your torso muscles work to stabilize your spine as you squat. Initially difficult, once this skill is developed, it will drastically improve understanding of force production.
4. It’s hard
Effort expends energy. It burns calories and makes you sleep better.
5. Bone Density
You need to load your skeleton to promote bone growth. This is crucial as you age, and equally important if you’re not old yet. Lay the foundation for strong bones now in your 20s and 30s so you’re not playing catch up in your 60s.
6. Mobility
If you don't lift, there's a chance you never take your ankles, knees, hips and shoulders through a complete range of motion. The gym gives us exposure to these positions, and lifting 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.
Justin Miner
@justinminergain
20k Per Day
We take over 20,000 breaths every day.
Most of that runs on autopilot through our autonomic nervous system. You don’t even have to consider it, but you body adjusts for what you’re doing and what environment you’re in and makes sure you don’t all of a sudden stop breathing. It’s very impressive.
I’m not suggesting you get rid of all your personal belongings and go on a full-time meditation retreat, however spending a little bit of time thinking about your breath, and the way that you’re breathing can be a powerful tool.
Here are a few experiments for you to play with to pay attention to a handful of those 20k breaths each day.
When warming up for intervals, how many breaths (full in/out) do you get in a minute? I try keep it easy the first couple minutes and see how many breaths I can hold on to. This helps me avoid coming out too hot. Around 10-12 breaths per minute is super chill pace.
Squatting, benching, deadlifting, etc. any of those moves in the gym are a chance to breathe. Typically we want a full inhale/exhale per rep. Example, you breathe in at the top of a push up, lower your self, starting pushing up while exhaling. Connecting the breath to reps will leave you feeling stronger and more stable.
When I’m out of breath, how many breaths will it take me to get back under control (I’ll watch my HR monitor as I do this too to try and correlate specific HRs with how I breathe/feel). Often I make it to 10 and then lose count, but it helps it suck less!
Here’s your invitation to lay on the floor after a tough workout. By laying down you’re supporting your spine, and making it easier for your breathing mechanics to work smoothly. Try to take deep breaths with longer exhales for a few minutes, or 30-50 breaths, after your next workout.
Don’t forget to thank your autonomic nervous system for breathing while you read this!
Justin Miner
@justinminergain
Running, I've Missed You
Last week I shifted gears from olympic weightlifting mode to running mode to prepare for the Mount Washington Auto Road Race on June 15th. I was reminded of all the reasons why I love running, and here’s a random list of them.
Running with Clem. It’s just the best. We met a horse yesterday and she handled it better than the last time.
Seeing the woods start to turn green this time of year.
How it can be so hard to get out for a run (took me from 6am-3pm yesterday) but once you do it’s usually worth it.
No phone - filming all my lifts for video review meant training time wasn’t a break from my phone. When I hit the trails I leave it behind.
Running downhill.
Heart rate data.
Justin Miner
@justinminergain
lol
Friday Thoughts 32
Welcome to Friday Thoughts, where I share some of my favorite posts I saw on Instagram this week. Enjoy!
Jordan has a knack for creating awesome analogies that really stick. Check this one out abut making progress.
I usually run alone, but whenever I run with someone else it always goes by so fast.
Yes! Rounding your back a little won’t kill you, but awareness in the way you move will make you feel better!
401 pounds! What how close he keeps the bar. Incredible technique.
Speaking of incredible technique. There’s a great documentary about these Pakistani stone lifters on Netflix, though I can’t remember what it was called…
This could also read, it’s not boring for your body.
Thanks for reading, see you next week!
Justin MIner
@justinminergain
Olympic Weightlifting Meet Recap
You may know I participated in my first Olympic Weightlifting meet this past weekend. While I have been dabbling in the lifts, called the snatch and the clean and jerk since I was in high school, I never actually competed before.
In November 2023 I saw the Seacoast Open Weightlifting Meet was happening in April. I decided it would be the perfect chance to train for 6 months and really commit to giving the sport a go. It would also be a chance for me to hire a coach, and hopefully become more technically proficient in the lifts so I could hit some big lifetime PRs at 35.
I was eager for the meet to happen. This happens with races too. A few weeks out I feel ready and just want to get it over with. In this case I hit a big PR for the snatch, 225 pounds, 8 days before the meet on singlet Saturday (you lift heavy and try out your singlet for the meet). Everything was clicking and I was able to continue making small technique adjustments that transformed my lift.
The next week training was dialed back and I focused on making sure my quads weren’t too stiff. I got my diet in check, since I would have to weigh in 2 hours before I lifted too. I spent most of these months trying to gain weight (to lift more weight) but right before the meet I was anxious I wouldn’t make it. It wouldn’t have really mattered, I would have just been bumped into the next category, but I wanted to do it right, and making weight is part of the sport. I ate light three days before and avoided electrolytes (they help you hold on to water). I made my weight class without problem, but was very happen to munch down two peanut butter and jellies and chug some salty water afterwards.
About an hour after weight in it was time to start warming up. This is where the sport aspect comes into play, and it’s all about timing and pacing. When your session starts, everyone in the session gets 3 attempts at a snatch. Once the bar is loaded, it never gets lighter, so the weight that you will lift determines the order of the lifters. You can change your lift up to 3 times. So you need to be warmed and ready to lift max weights, but you can’t do them too far from your first attempt to too close. This was another situation I was so happy to have a coach telling me when to take my warm up lifts, and changing the plates on the bar was nice too.
When I was my turn, I came from the warm up room out back and couldn’t believe how many people were there! The platform is basically a stage, and it was a little nerve wracking. I opened up at 95 kilos, about 90% of my best lift. I stuck it and being up on stage made the weight feel like nothing. Someone else had a crack at 95 then it was my turn again. I went to 98 kilos. I forgot how to lift on this attempt. I tried to over muscle it and didn’t let my technique do its thing. The meet is a balancing act of being cool and calm and totally amped to crush weights. That time I got too amped. Since I missed, it would be my turn again.
I went up to 100 kilos, 220 pounds. I was much more patient on this lift, but I still missed it. If it were training and I could have tried again, I would have gotten it. I was bummed, I really wanted to snatch 100 kilos in the meet and came up short. My coach said it’s over, now time to clean and jerk. I ate some food, drank some water and started warming up the clean and jerk after a 10 minute break.
The weights felt light on the clean and jerk. When I took my last warm up lift, it felt awesome. I also thought it was 112 kilos, but it ended up being 115, which was supposed to be my opening weight. I opened at 118 kilos instead and stuck it well. The next guy was opening at 125, so it would be my turn again. I went to 123 kilos, or 271 pounds. I missed it in the same was I did my second snatch. Just kind of flubbed it. That meant it was my turn again. To me, this was the most exciting part of the meet. I had a ton of pressure to hit this lift. I needed to be amped up to lift this heavy bar over my head, but stay calm enough to be patient and remember my technique. It was hard to do with so many people watching right in front of you, I’m used to lifting by myself! I just sat there, and tried controlling my breath and keeping my heart rate down. I tried to take my time and be chill.
I hit the 123 smoothly and was pumped. I would have loved to get a 4th attempt on both the snatch and the clean and jerk, but that’s competition and that’s what happens sometimes. I ended up going 95kg snatch, 123kg clean and jerk for a 218kg total. The goal was 100/125/225. So I came up short on my goal but had an amazing experience nonetheless.
I’ve learned a ton and really appreciate this awesome and weird sport even more than I already did. Thanks to everyone who came out to support me and asked how it went this week. I’ll be back on the platform for sure, but first, time to train for some running this summer.
Justin Miner
@justinminergain
Steps, Sleep and Protein
If you want to gather some information about your lifestyle, I would try recommend 3 things; total protein grams consumed, hours of sleep and daily steps.
By knowing how many grams of protein you get we can set a realistic target. Focusing on protein can help better food choices fall into place.
Sleep gives a clear picture of how much rest and recovery you’re getting. Until you track it, it’s impossible to know. Getting more productive rest can boost your workout performance and leave you feeling recharged every morning.
Steps show how much NEAT (non-exercise activity thermogenesis) you’re getting and if you’re moving enough during the day. There’s nothing magic about ten thousand. Seriously. Instead, figure out where you’re at and focus on getting a couple thousand more consistently.
With those three stats you can determine lifestyle alterations that will positively move the needle towards your goals.
Justin Miner
@justinminergain
Strategic Not Heroic
One of our Core Values is:
Consistency and moderation over intensity.
While intensity does have its place. We often times skip the consistent part and go for intensity. This leads to burn out instead of trust in the process.
We want you to commit to being healthier for the long term. This isn't a quick fix.
Let's make consistency just as important as intensity.
Justin Miner
@justinminergain
Friday Thoughts 31
Welcome to this week’s edition of Friday thoughts, where I share half formed blog ideas or my favorite Instagram posts I saw throughout the week. Enjoy!
Seacoast Open. After 6 months of training, I’m taking on my first Olympic-style weightlifting meet this Sunday. Details are here for anyone who wants to check it out.
As Mike Boyle famously says, “if you just want sore legs, we can skip the workout and I can hit your thighs with a baseball bat instead.”
I love the idea of “leaving room to improve.” I would often find myself in that trap while training for this meet. It would be the first week of the program and I would be feeling good and I would have to check myself and remind myself that I’ll have to do this again for the next few weeks, there will be another chance. There’s nothing wrong with leaving a little in the tank to allow yourself to progress.
I’m still not sure what ultra filtered means, but I like it in my coffee.
That’s all for this week. See you next time.
Justin Miner
@justinminergain
Fluctuate
I’ve been trying to gain a few pounds for the weightlifting meet. I was between weight categories and I decided to eat up to the 102kg weight class.
With the meet just a few days away, I’ve been weighing myself a lot. Throughout the day I’ll hop on and see what it says. I want to be as heavy as possible without going over 102.0kg.
I know from working in the fitness industry for so long that the scale can mess with your head.
I know that my weight will fluctuate throughout the day based on food, water, clothing, electrolytes and bathroom trips.
Even knowing that information the scale is still messing with me. I lost 6.5 pounds from Monday to Tuesday!
Obviously this is a special circumstance, and I have to weigh in for the competition.
For everyday life though, it’s been a good reminder that the number on the scale can mess with you.
It can fluctuate up and down some much just throughout the day just based on how much water you’re absorbing. There are scenarios that call for it, but most of the time, you’re better off keeping away from that thing and figuring out a different way to measure progress.
Justin Miner
@Justinminergain
Seacoast Open Details
Here details for the Seacoast Open, the weightlifting meet I’ll be competing in this weekend.
Sunday April 21st
Seacoast Athletics, North Hampton
My session is from 2pm-4pm and Riley’s starts at 12pm
I appreciate everyone wishing me luck! Parking details below for anyone who’s going to check it out.
Justin Miner
@justinminergain
Gym Lingo: Rounds vs. Sets
Sets and rounds are similar terms that mean basically the same thing. It’s how many rotations you will complete an exercise or series of exercises.
I differentiate between the two when writing a program.
I use sets when describing something with a prescribed rest. Whether it is heavy squats or 400m running intervals, if it has a programmed rest, it’s a set.
Example
Back squat 5 sets of 5 @ 70% of max with a 2 minute rest b/t sets
Or
8 sets of 400m run @ moderate pace with a 90 second rest
Rounds on the other hand are more casual. Complete 5 rounds at a steady pace. Or complete 5 rounds for time, or as fast as possible. While there isn’t a prescribed rest within a round, you can take a break and pace yourself to ensure quality.
Complete 3 rounds at a steady pace:
8 push ups
10 ring rows
12 mb slams
Or complete 3 rounds for time:
50ft sled march
10 bw squats
Justin Miner
@justinminergain
Shut Eye
In their book Built to Move, Kelly and Juliet Starrett outline these 10 tips to get the best rest and recovery every night. You may know some of these, but hopefully you can learn a thing or two to help you get a higher quality night of sleep.
Go to sleep and wake up at the same time, even weekends.
We keep out babies on toddlers on strict sleep schedules, why don’t we do that as adults?
Move more throughout the day.
More movement throughout the day is going to help you hit the hay later. TL;DR: walk more to wear yourself out.
Careful with caffeine
Caffeine takes time for our system to process it. Even if you’re a fast caffeine metabolizer (like me, I got my DNA tested), it can still affect your sleep, wait for it…. Even if you fall asleep without issue - it’s likely disrupting the restfulness and quality of your sleep. I’ve found that if I have caffeine too late, I’ll fall asleep without issue, but often wake up ‘too’ early the next morning unable to fall back asleep. Try out a couple different cut off times and see what works best for you.
No phones in the bed.
Right after GAIN opened I bought an analog alarm clock. I was waking up and immediately grabbing my phone to refresh my email. Not exactly a chill morning wake up. These days I still leave my phone downstairs.
Cut the alcohol
Anyone who has worn a Garmin or a WHOOP strap for a consistent period of time will tell you that alcohol negatively impacts their sleep. Audit your consumption and see how your sleep score changes after indulging.
Cool down
A cool room is the best place to sleep. Try turning the thermostat down a bit before bed and see if it helps you unwind.
Night time wind down
The Starrett’s recommend setting an alarm 60 minutes before bed to remind you to start your routine. They recommend doing your mobility work and foam rolling at night to help promote a parasympathetic response, or helping your nervous system wind down.
Dark and quiet
Blackout shades are amazing. Especially if you’re early to bed people like us.
Overestimate the time you need in bed.
This one is hard to wrap your head around. They’re saying if you want 8 hours, you better plan to be in bed for 9 hours. It’ll take you a while to fall asleep, and if you wake up at all for the bathroom, or toss and turn, all those minutes don’t count toward you sleep total. I’ve been thinking about and using this one for the past year and it can motivate me get into bed sooner.
Mimic your bedtime when you travel.
Stay consistent when you can.
Justin Miner
@justinminergain
Friday Thoughts 30
Welcome back to Friday Thoughts, where I share some of my favorite Instagram posts I saved this week. Enjoy!
Upgrade your balance. Taking some breaths and looking around is a way to upgrade your balance practice.
Came across this April 2015 throwback this week.
What!
World record bench presser, Jen Thompson, has her two teenage boys hand her the 120 pound dumbbells. Amazing! I’ve never benched more than the 100s.
The never ending rope trick!
Thanks for reading, see you Monday.
Justin Miner
@justinminergain
Slowing Time Down
Several months ago I took the USA Weightlifting Coaches’ course. It’s been a seminar I’ve wanted attended for a while and it was nice to check it off my bucket list.
One of the more fascinating things I learned was how fast the Olympic lifts happen - The bar speed on a snatch is something like 1.2-1.5 meters/second. The lift is over in less than a second, and so much happens in to get a barbell from the floor to over your head. You have to be aggressive and precise.
A few times a week I upload videos to my coach and he breaks them down, analyzes them and provides feedback for me to work on at my next session. My technique and understanding of the lifts has improved drastically, but the other day I felt it all come together at once.
I was working up to 85% of my max. I watched my video back from my last set and noticed a slight jump forward - something we’ve been working on for a while. I decide to go up 5 pounds, or 2 kilos as we say in weightlifting, and try to end on a smoother lift. What happened was crazy, and I didn’t even realize was possible.
Time slowed down.
I set up like I always do. Step to the bar, left foot then right, found good foot pressure, grabbed the bar, right hand first, sipped a big breath in and picked a spot to look at. I rocked up to load my hips and when I dropped back down into my starting position I pushed the bar off the floor and the next half second felt like a minute. Like I was watching a slow motion video of myself.
I could feel the bar moving by the inch and I heard cues in my head and was making adjustments on the fly. Your knee should be vertical as you pass it, get your chest up as soon as the bar is past your knees, sweep the bar, drive vertically - don’t lean back, put the bar where you want it! I even had the fleeting thought as I dropped under the bar to catch it - how am I thinking of all this at once?
I nailed the lift. My coach said it was the best snatch he’s ever seen me do. My understanding of the lift completely changed after that one attempt. All these little pieces I have been working on, small adjustments, micro tweaks came all together and time slowed down.
The goal is 100 kilos so I’ve still got a ways to go, but I’m thrilled with my progress, and the whole process of refining these skills for the past 6 months.
Many of you have asked for the details about the meet - the meet is in North Hampton on 4/21. Riley will lift around 12pm and I’ll start around 2pm. Here are some details about the meet and I’ll post them again next week.
Justin Miner
@justinminergain
More Rest, Less Reps
Here are some gym hacks you should know about.
They’re not really hacks either. They’re sound training principles that go against the norm of how peoples’ expectation of workouts should be.
The first is to rest more.
If something feels hard, and your goal is to improve strength. Chill out.
Resting longer allows the stuff that happens in your muscles run its program to gear up for the next bout of effort. That extra minute or two can be the difference in a weight feeling really easy or too hard.
If something feels really 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 still want proper form and often times the way to ensure better form with a heavier weight or harder skill is to cut back on the reps.
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
@justinminergain