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.
This Must be Wrong
One of the older clients in my 10:30am class came up to me and said, “there must be something wrong, I need you to come watch me do these.”
I walked over to her spot, and she said, “these lunges, they don’t hurt, I must be doing them wrong!”
For a little context, this person has been training with us for a year, and has been practicing lunges, for about 6 months. We do lunges by holding on to the rings, and not focusing at all on depth, but balance, coordination and stability. I want her to feel comfortable shifting her weight around with her feet separated.
She has arthritis, and one of their knees is cranky and creaky. I was hesitant to start training lunges, but really needed a way to train a single leg movement so we tried.
Often times she would say they weren’t challenging, like they needed to hurt to be effective. “No pain, no GAIN,” she frequently quote to me… I would remark, I want them to feel like no big deal to you. Well that’s what finally happened that day. They felt so easy, and routine that her hesitation around her knee was gone, and the movement felt smooth and confident. Her conclusion, this must be wrong!
I explained, you’re getting stronger, this is what it feels like - stuff that used to feel impossible or hard becomes routine.
Justin Miner
@justinminergain
Progress Without Numbers
Quantifying gains can be a little frustrating. Seeing a scale number go down, or weight on the bar go up isn't the only way you can track your fitness progress though. Some markers of progress are difficult to quantify, and therefore often go unnoticed by gym-goers everywhere.
1. Energy
What's your energy level like first thing in the morning? Notice yourself jumping out of bed or feeling a little less groggy? Don't chalk it up to coincidence, exercise will help you feel more ready to take on each day.
2. Sleep
Many newbies are surprised to find themselves crashing hard at night after starting a new strength and conditioning routine. Through training, you're burning up more of your daily life battery, which leads to better, more restful Z's.
3. Confidence
When you realize you weren't intimidated by the heavy grocery bags, the spontaneous hiking trip invite or casually moved a dozen awkward shaped boxes into the basement. Thank your new found physical confidence.
4. Less Creaky
Several years ago I was playing ping pong with a friend. I ran after a stray ball and quickly bent over to grab it before it rolled under a table. I realized then and there that my mobility work had been paying off. Normally, a rapid duck and reach would seize my lower back up for 4 days. That time, the only thing I noticed was the lack of pain. You'll notice the same thing, but it will take a while. Getting out of the car, going up stairs and other daily tasks become easier as you get stronger.
5. Snowball Effect
Your exercise routine can be a keystone habit - a habit that encourages other more positive choices. By exercising on the regular, you're more likely to walk more, make more conscious food choices, drink more water and appreciate your physical self.
Playing the long game is tough, especially when you feel like you're not making any progress. If you ever find yourself in that boat, which you will, remember, there are other progress markers that are difficult to quantify. Just because we can't assign a number to it, doesn’t mean it’s not important. .
Justin Miner
@justinminergain
Friday Thoughts 39
Welcome to another edition of Friday Thoughts. Hope you survived the heat these past few days!
I’m sure that this post from Eric Cressey is from 2011, and I think that’s refreshing. When I first got on Instagram, around that time, the only people who were sharing fitness content were actual coaches in actual gyms. Now, much of the fitness content is just about getting views by staying on top of Instagram trends, and many of the creators don’t actually train people in gyms. Oh, and bear crawls are awesome.
This is the most impressive goblet squat I’ve ever seen. You may know that we have that kettlebell, but I don’t think I can even come close to squatting it, never mind just getting it into the goblet position. Super impressive!
I’ve noticed that many of you….Text me like this. This was an interesting take.
Jordan always has a thoughtful take about making lifestyle changes, and this post about creatine, or supplements in general hits the nail on the head. In summary, he says if you haven’t been consistent with nutrition for at least 3 years, don’t worry about what supplements to take. His point, look at the bigger fish to fry; appropriate fueling, consistent training, quality sleep, all these other healthy habits should be dialed in before supplements.
The gym is important, but so are the other 23 hours…
Thanks for reading.
Justin Miner
@justinminergain
Upcoming Schedule Notes
Hope you’re find a way to stay cool this week. Please note the following schedule changes coming up:
CLOSED Friday June 28th for Reuillard Wedding
CLOSED: July 4th
Limited Hours on July 5th (9am, 10:30am 12pm sessions only)
Justin Miner
@justinminergain
Mount Washington Road Race Recap
This is my recap of the Mount Washington Road Race. There’s a lot of logistics that go into such a short race, only 7.6 miles, so I thought a timeline of the day would be a fun way to recap it.
3:40am, excited to wake up, but this is too early even for me (my alarm was set for 4).
3:43am, coffee,
3:50am, unpack the truck that was already packed to double check everything - the weather was really throwing me for a loop. Sunny and 75 below and in the clouds, chance of rain, high of 30s on the summit with strong winds.
4:30am, hit the road, 90 miles to get there. Eat a cinnamon raisin bagel while drinking coffee.
7:00am, finally parked. Find my driver who is going to bring a drop bag to the summit for me. I have it packed with a puffy jacket, puffy pants, a windproof shell and a variety of food to refuel after charging up to the top.
7:10am, checked in.
8:04am, eat half of a breakfast sandwich I made a last minute stop for at Dunks, but only got down half.
8:10am, take a walk and eventual light jog around the Great Glen trails.
8:30am, change into race gear. Decide on formal racing attire. After much deliberation, I decide to take a pack with gloves and a shell in it. I didn’t want to carry anything, but given the weather at the top, that seemed like a bad idea.
8:45am, line up at the start. Wow, there’s a lot of people here. Feeling nervous and excited. Eat my last awesome sauce gel, and have two clif blocks. Either I’m nervous or I should have eaten more of that sandwich but I was feeling hungry right before the start. This ended up being clutch, and I felt well-fueled for the race (until the top, but that’s later).
9:00am, go! After the flat 100m or so to start, the climb starts immediately and never lets up. I’m half, what did I get myself into and half, wow I can’t stop smiling because this is awesome!
9:13am, first mile down, that was too fast, I gotta reel it in.
9:27am, second mile, too fast again, I can’t sustain this! I started hiking more frequently at this point. I felt like I was just burning up trying to stay running for no reason. It’s a little demoralizing when you’re running and people who are hiking start passing you.
9:54am, halfway point! Finding a good rhythm. I ran till my breathing strained then hiked till my muscles burned.
10:15am, above 4000ft, very windy but the sun is still out. I put my gloves on, and was very happy I took them.
10:49am, almost there but it’s so cold. I don’t want to stop or slow down so close to the finish but my arms are turning bright red! I put my windbreaker on (and hope it doesn’t blow away in the process!)
10:49:30, jacket is on, time to finish, wow it’s getting STEEP! This must be the 22 percent grade they warned us about!
10:51am, finish, wow it’s cold up here, wow I’m hungry, my legs hurt and I need some carbs ASAP! I find my backpack waiting for me.
10:52am, I charge into the summit building and make way for the cafeteria. I sneak past the line to the cooler to grab a Coke, and in the biggest disappointment of the day, they were sold out. Nothing in my pack, the dried mango, or various bars I packed, was appealing to me. I bought Skittles and Sour Patch kids instead, with a red Powerade to wash it down. I got on my jacket and found a seat. After 20 minuets of watching other finishers stagger in, I came back to life. I went out to watch the finish line, but it was too cold just stand there and I needed to get moving to stay warm.
11:20am, start the run back down the road. I was planning on taking trails, since you could cut a couple miles off the road route by doing that. I decided my legs weren’t up for the abuse of more climbing or any technical trails. I would stick to the smooth road instead which proved to be fun.
12:00pm, Running into the headwind on the way down was rough! My eyes were watering and the wind was so strong and in my face it was unzipping my jacket as I ran. The winds calmed more and more as I descended and it warmed up too. The views of the Norther Presidentials around the 4000ft mark were fantastic.
1:00pm, Almost there, legs are starting to feel better now, quads feel abused.
1:15pm, made it down!
3:46pm, Make it home, Elliot asks to go for a run and we tear it up in the neighborhood.
Overall, this was the most fun I’ve had at a race in a while. It took me 8 years to get in through the random selection lottery, and it was worth the wait. Thanks for reading!
Justin Miner
@justinminergain
What's the 3-Session Trial?
Potential members at GAIN start with a 3-session trial. This serves as an opportunity to meet the coaches and see how we do things at GAIN. Our individualized, feels like a group, but isn’t actually a group, vibe is different, and unlike any other gym you’ve been to.
On the first session, you’ll work closely with a coach doing our Intro Workout. This gives us an opportunity to go over some finer details like bracing and breathing and seeing how much range of motion and stability your body has. We talk about injuries, training history and what you want to get out of your gym time.
Regardless of your fitness level and experience, we want you leaving the gym after that first session feeling as though you could have done more. Our saying is, we can write hard workouts, but don’t feel the need to prove that one day 1. We want you to build a new habit you can stick with, easing in is key.
You’ll learn a whole bunch of new movements and lingo, if you’re a newbie to the gym it can be a bit overwhelming. Just know that we’re aware of this, and try to take it slow and not overload you with gym jargon. On the first day we primarily focus on learning and breaking down the squat pattern, body weight upper body movements, the push up and ring row and some of our core training drills.
By the second workout, we’re ready to introduce some more movements and will do some conditioning (cardio) and get introduced to some of our favorite cool-down mobility drills. This workout focuses on pressing and pulling with the upper body, along with some single leg movements.
On the last workout of the trial, you’re learning and working on the hinge pattern. This can be a tricky one, but is important for everyone to learn. We revisit some movements from the previous two workouts here if needed. This will feel like a bigger workout for most, because we usually give you more to do on the third day as your body is starting to adapt to some new movements.
All in all, the 3-Session Trial is a crash course in all things GAIN. Learn our favorite exercises, get your movement broken down by an experienced coach and learn how to move better, feel more connected and get a plan that unique to what you need and want to accomplish. GET INVOLVED.
Justin Miner
@justinminergain
Monday Check In
Here we are, another Monday, another start to the week and another chance to get things going.
Take some time to plan out your week today.
When are you going to train? What are you going to eat? What else do you need to get done? Write it down!
As I’m sure you know, it’s going to be a hot week. Start hydrating early, back off on your workouts if needed and keep in mind you may need to slow down.
Happy Monday. Build some momentum for the rest of the week!
Justin Miner
@justinminergain
Friday Thoughts 38
Welcome to Friday Thoughts, where I share short bullet points and some of my favorite posts I saw on Instagram throughout the week. Enjoy!
Mount Washington Auto Road Race is tomorrow! It’s been a long time since I’ve felt this excited for a race. The weather forecast, is well, a Mount Washington weather forecast and I learned this morning that on the higher summits forecast that there is “potential for tornadic activity,” today. I’ve had a good 7 week build up (how was the weightlifting meet only 7 weeks ago?) and focused on fueling, hydrating and sleeping this week with lots of mobility sprinkled in. Even thought it’s been less than two months of running focus I’m feeling good and ready. My build up was good and we’ll see how it will take on the 7.5 mile hill tomorrow!
LMNT - I’ve been crushing LMNT for a while now, and you’ve surely seen me mix it into a water bottle around the gym. I often will give these away for people to try, and explain about how electrolytes absorb water so you actually hydrate instead of just peeing it out. People often remark about how much sodium is in it, but my question to you today is what other foods have 1000mg of sodium in it that you probably eat without question? Too much of anything is bad, and too little of something can be bad too, it’s all about balance. If you’re eating a lot of French fries, pizza, tortilla chips and the like routinely, perhaps a salty supplement isn’t required. But if you’re cooking most of your own food, training hard, sweating and losing fluid, keep in mind that sodium is an important part of a well-functioning body.
It was three years ago today that we tore out the turf and created a more space efficient set up.
And here, just for fun is what it looked like on June 13, 2015
I’ve seen that study about brim curvature and intoxication of stoke. Completely checks out.
Until next week!
Justin Miner
@justinminergain
Single Leg Movements and Feet
Being able to feel movement through your feet is a super power.
Your feet provide sensory input and stability up through the whole body.
When doing any movement in the gym you can benefit from paying close attention to what they’re doing.
Are they wobbling around? Collapsing inward? Is all your weight shifting to your heel? Or too far forward towards the toes? Are they turning out?
The mid foot is the sweet spot. It’ll allow you to find balance and stability.
If you have a hard time finding that sweet spot, especially on things like split squats, SLDLs, lunges and similar movements, you may want to ditch the shoes. You’ll feel better connected, have better awareness, and a better opportunity to let all those little feet muscles shine.
Justin Miner
@justinminergain
How to Make a Burger Bowl
Burger bowls are a summer staple in the Miner household. They’re easy to make, don’t require much prep, and are simple and delicious.
First off, why a burger bowl and not a bun? Just because. Having your burger on a bun is fine, this is not a blog saying that’s not allowed. But a burger bowl is a more complete experience, where you are no longer limited by the bounds of the bun, and can pile as many toppings as you desire. Here’s how to make a killer burger bowl.
Alright, obviously we’re going to need a burger. I prefer to grill 3-4 pounds of burgers at a time so we have plenty leftovers for meals in the days to come. This is probably 15-18 small burgers. I keep it simple and season with salt, pepper, garlic powder and Worcestershire sauce.
The key to a good burger bowl is having a big bowl. The bigger the better, in fact.
The base of your bowl is going to be greens. Lettuce, spinach, whatever you prefer, pad the bottom of the bowl with a handful or two of greens.
Next is the carbohydrate source. For us, this is sometimes rice, but it can also be homemade French fries or recently, Elliot’s favorite, tater tots.
Next come the burgers. Since we’re a protein-conscious bunch, I’ll assume you’re going to have at least two patties, I had four the past two nights.
Now the fun part, toppings.
Pickles or relish, mandatory.
Cheese, optional.
Red onion, got to have it.
The best part is making a burger sauce. I make mine using Greek yogurt for an added protein bonus.
Take a big old scoop or two of non-fat Greek yogurt. Add in ketchup, mustard, and the secret ingredient, pickle juice. Throw some spices in there for good measure and you’ll have yourself a protein-packed, delicious burger sauce.
There you have it, and excellent, fast and nutritious burger bowl. Make one this week and let me know how it goes!
Justin Miner
@justinminergain
16 Random Running Thoughts
Trail running is a hack for better road running, but road running won’t make you better on trails.
Run and hike more hills for strong running legs, and run downhills for strong tendons, speed training, and technique work.
Also, squat for strong running legs. (But maybe not during running ‘season’)
Running isn’t boring. You’re doing it wrong if you think so.
Learn to run without music. See above.
Start hydrating 3 days before a big event or race.
Cut your run a mile short and do a cool down walk. It will leave you with less time, but a good cool down will leave you feeling less stiff in the hours/day after your run.
Running/endurance is about the accumulation of volume over time, be consistent!
Why Zone 2 running is important in one sentence: It trains your body’s capacity to metabolize waste at a faster rate than it is being created.
Not sure where to start with zone 2 - Try the Maffetone Method, 180-age. If it will be hard for you to keep your heart rate that low, it’s exactly the point.
Find a breathing rhythm. Every 4th step, or every 5th step, or 6th, exhale. Spend the rest of those steps taking a steady inhale. Here’s an example; left foot-1-inhale, right foot-2-inhale, left foot-3-inhale-right foot-4-sharp exhale. The exact rhythm depends on how you’re feeling, the terrain etc, but if you can make it a point to notice how you’re breathing on every run it’ll be a huge asset.
If you’re thinking about new shoes, do it. If something feels off, or they’re slippery, or not a springy as they used to be, try another pair and see what happens.
Eating a little something on a 60-90 minute run, although I used to think I didn’t “deserve it,” for such a short effort has been a complete game changer for me, and I’m far less likely to crash after a hard effort like that. To clarify a little something: liquid calories - carb/salt mix, Clif Bloks or an awesome sauce gel, which I’m looking for replacement recommendations.
Scraping my calves and quads = amazing recovery.
10-15 minutes of lifting is a great warm up for running. This is how I’ve gotten some lifting in over the past 7 weeks.
Leave your phone behind. Running is one of the few things I can do and put my phone down for an hour, it’s refreshing.
Justin Miner
@justinminergain
Market Square Day Recap
Happy Monday, everyone.
Market Square Day 10k was a blast! If you saw my Instagram post, you know I ran it with Nolan, and Elliot and Hannah met us at the finish line, it was so much fun! Rumor has it me and N were the 2nd fastest in the stroller division, and the guy who beat us got us by several minutes, super impressive!
It was our longest stroller run ever and I used it as a final hard effort to get ready for the Mount Washington Auto Road Race on Saturday.
Big shout out to all the GAIN members who took on the race, we had 16 runners out there and it seemed like every time I turned I bumped into someone I knew.
Thanks again for all the cheers.
Get this week started off right!
Justin Miner
@justinminergain
Friday Thoughts 37
Welcome to this week’s edition of Friday Thoughts. Enjoy!
We can’t talk about this enough, bad shoes are making your body hurt! Our feet are important, let those things have some breathing room.
Strong and durable is the opposite of frail. Get to lifting and STRIVE to build muscle.
You know I always love a James Clear (author of Atomic Habits) quote, and have been pondering this one all week.
While I’m the proud owner of a 92kg/203lb kettlebell that collects plenty of dust, I can’t help but be jealous at this 100kg/220lb beauty.
This made me laugh.
Justin Miner
@justinminergain
Running Shoes, Squats and Paddle Boarding
A new client came into the gym recently wearing running shoes. If you haven’t seen it yet, check out this viral video we made explaining all the reasons running shoes do not belong in the gym.
We went over the basics of squatting and deadlifting and such, and after the first session, I had them ditch the shoes to feel better connected to the ground, become more aware of where their foot pressure was, and so the squishy shoes wouldn’t shift the center of gravity forward.
In other words, their shoes were throwing off how their body interpreted the movement.
Fast forward a couple months. They ask, “Hey can I put my shoes back on?”
I told them they could try shoes again, but they’ll never want to go back to training in running shoes once they try it.
We talked again about balance, feeling, stability and all of that and they decided to keep the shoes off for the next handful of workouts.
Then something awesome happened.
They went paddle boarding for the first time and came in and said, I finally get everything you were talking about with the feet - I felt strong and stable and balanced out there and didn’t even fall in once!
Justin Miner
@justinminergain
Running Workouts with Graphs Pt. 4
Thursday 5/23
2 sets
2 miles @ hard effort
4 min rest
Did a nice long warm up before this one. This was a confidence building workout to see what paces I could hold for the Bow Lake Dam 15k and the Market Square 10k, not to mention, to get some intensity on the legs leading into the Mount Washington Auto Road Race. I wanted to be a little faster and more consistent on these, but nonetheless, some great training for the all road races I have coming up.
Friday 5/24
Run Locke Trail Loop, clockwise
4.5 miles, 600ft
Crushed this. Legs felt good, and the goal was to just get some easy effort. I ran the loop in about 49 minutes, which was around the time I have been running it in, but the effort felt much lower.
Monday 5/27
Parker Mountain, standard lap
3.6 miles, 740 ft
Standard lap up Parker Mountain, which is straight up as soon as you leave the trailhead. I figure if I can charge up this without issue, it’s only going to help at Mount Washington. That being said, Parker’s climb is about a mile to the summit, while the auto road will be 7.5 miles…But it’s only one hill!
The goal here was to keep the heart rate in my zone 2 sweet spot, which for me, I consider anything from 135-155bpm, based off lab testing, heart rate reserve, Maffetone numbers, and lot and lots of experimenting on myself.
Thursday 5/30
3 rounds for time:
800m run
10 sandbag shoulders @ 100
I couldn’t get moving on anything this day and was really procrastinating my workout. Eventually, after a 2 mile easy warm up, I did a high intensity workout in one of my favorite, and most effective formats. Run an interval, then lift something kinda heavy for a medium amount of reps, and repeat without any built in rest.
This was felt a lot harder than it looks on paper. My heart rate felt like it was spiked the whole time, but when I was running and would look down at my watch, it was always lower than expect so I tried to pick up the speed. I had 5 rounds in mind when I started, but after 2 it was clear 3 would be all I needed today.
Saturday 6/1
Bow Lake Dam 15k
I saw the signs for this race a few years ago and the random distance caught my eye and I’ve wanted to do this ever since. It’s a lap around Bow Lake, a little over 9 miles.
When I lined up at the starting line, I realized this was probably my longest road run since 2022, when I did a half marathon in the lead up to a 50k.
The stretch goal was 1:15, with a safe goal of 1:20. I came in at like 1:20:22, and most importantly, I crushed the big hill climb 6 miles into the 9+ mile course. I tried to negative split this race, meaning running the back half faster than the first, which I did, but was a bit too conservative in the beginning to make up any time and sneak in under 1 hour 20 minutes.
You can see when compared to my easy runs my average heart rate and max heart rate is about 20 bpm higher.
Justin Miner
@justinminergain
May By the Numbers
Each month I look back and check in on some of the data that I passively collect, like steps and sleep, and then I take a look at my training log and count how many workouts did, and what they consisted of. Each time I do this, I hope to get some sort of insight that will help me alter my habits in the next month. If you have a fitness tracker, I suggest you do the same!
Steps: 380,160 for a daily average of 12,263!
After seeing this number be around 6000-7000 all winter I’m pumped that my step count is increasing as running season is in full swing. I expect this to be about the average for the rest of the summer. Not only will I be running more frequently, but I’ll be outside with the kids a lot more and doing more yard work around the house.
Sleep: 7 Hours 12 Minutes average per night
This is the same as last month, and it’s trending lower than my 7:22 average from the winter. I’m getting to bed on time, which is an improvement from last month, but still lacking. Only got 8 hours twice last month (but I already got in once in June too!). I also had two days that I slept past 6am, a record, but stayed up to midnight on those nights!
Workouts: 35
I love training. When training for weightlifting, 4 times per week was all my body could really handle. It required a big warm up, lots of rest between sets and therefore tons of time to build up. Four time per week was about all I could handle. Now, I’m into more of a normal workout groove for me, which is more frequent, less taxing workouts allowing me to get after it more often. Often twice a day.
Twenty of these sessions were straight up running, and the other 15 were kettlebell workouts, usually less than 20 minutes, snatching and clean and jerking, or doing little mash up of every thing.
I hope this inspires you to look back and check in on any health/fitness/lifestyle data that you are collecting. See if you notice any trends, or come up with some ideas on how to adjust things for this month.
Justin Miner
@justinminergain
New Week, New Month
We have a huge calendar on the wall in our office. It’s one of those “big ass calendars,” each month is in a row so you can easily see the whole year at a glance. Over the weekend I couldn’t help but stare at it with astonishment that we’re getting to be half way down the list.
That being said, what a great time to check in on your goals and progress and start thinking about the future.
What do you want to do this summer?
What about in the fall or winter?
What habits do you want to build or work on? Is there one that’s been on your mind for a while?
Today is a great day to get started, get to it!
Justin Miner
@justinminergain
Friday Thoughts 36
Welcome to Friday Thoughts, let’s get into it. First up, and thank you from Taylor and Caroline.
Big news in the running world over the past week has been Spring Energy’s Awesome Sauce has been claiming the cinnamon apple sauce gels packing nearly twice as many calories as they actually are. Instead of the claimed 180 calories and 45g carbohydrate, independent testing found that it’s more like 75 calories and 15g of carbs. Yikes!
Some more rotational drills I’ve been playing with recently.
When the foam roller doesn't cut it, you need a friend like this.
Phone in kitchen. Alarm clock. Mobility in the living room. Lots of great takeaways in the video.
This is an April Fools joke I’m way late on, but a great video from Concept 2. Higher damper doesn’t mean better/harder rowing workout. It’s all about finding that efficient stroke (I usually row on a 4-5).
Lastly, huge shoutout to Peter S. who’s taking on the grand slam of ultra running this summer, running 4 of the country’s oldest 100-mile races in just a few months. He kicks it off at Old Dominion 100 tomorrow. Good luck Peter!
Justin Miner
@justinminergain
Heaviest Ball in the Gym
In 2015 I learned something important about the human mind and how we create our own limitations.
Back then we only had two (lol) medicine balls at the gym. An 8 pound ball and a 12 pounder.
After a few months the 8 pound ball was looking beat up, but the 12 pounder looked brand new. If someone was waiting for the 8 pound ball, I would suggest they try their medicine ball slams with the 12 pound ball instead.
I can't do that, they would reply, it's the heaviest ball in the gym!
I bought another 8 pound ball. Soon both of the 8 pound balls were wearing down and the 12 pounder was still pristine.
This time, when it was time to order some new medicine balls, I bought a 20 pound and 14 pound ball.
Something funny happened.
Suddenly, the 12 pound ball was no longer the heaviest. People who wouldn't use the 12 started using the 14, since now it wasn't even close to the heaviest medicine ball in the gym.
The same thing happened with the kettlebells. No one would swing a 45 pound kettlebell when it was the heaviest one in here. But, once there were several heavier than that, more and more people started to swing the 45.
We need context for everything. Including figuring out our limitations and comfort zone.
Seeing the heaviest medicine ball in the gym can be intimidating. But it isn't intimidating when it's the second, or third heaviest.
Justin Miner
@justinminergain
10k Shirts Are In
A few weeks ago I was pressuring some of the early morning crew to sign up for the Market Square Day 10k, and one of them said, “Not unless I can get a t-shirt out of it.”
I ran with the idea and got Dri-fit style tees for anyone who’s participating.
The shirts are in, if you’re running and want one, just let me, Alex, or Taylor know the next time you’re in the gym. There are two fit options, unisex, which seems to run a little big, and there are some women’s cut sizes as well.
If you’re not running but interested in the shirt, let me know!
Justin MIner
@justinminergain
