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.
Gym Lingo: Goblet
You ever wonder why it’s called a goblet squat when you hold a kettlebell in front of your chest and perform squats?
For a while we had a large number of clients referring to kettlebells as goblets. Along the lines of, “I dropped my marker and it landed over there near the goblets.” I always got a kick out of that, and it is a little confusing.
The goblet designation doesn’t have to be with a kettlebell though, you can goblet hold a dumbbell or kettlebell.
Its origin comes from legendary strength coach, Dan John. As he writes in his own article on the subject, he was trying to teach 400 student athletes to properly squat. He dabbling with the Zercher squat (another GAIN favorite) but it wasn’t simple enough.
It came to me when I was resting between swings with the weight held in front of me like I was holding the Holy Grail. I squatted down from there, pushed my knees out with my elbows and, behold, the goblet squat!
- Dan John, 2002
Just like that, this simple, highly effective loading strategy for both beginners and advanced athletes was created.
Justin Miner
@justinminergain
bolt score
This past weekend I found myself flipping through an old book of mine, The Oxygen Advantage by Patrick McKeown. I was first recommended this book in 2018, after attending a seminar in Virginia Beach about all things breathing.
A main theme of the book is that you don’t need to breathe due to lack of oxygen, but rather, due to the build up of carbon dioxide. Doing breath holds, breath work and the like will result in better performance because your body can handle the stress of accumulated CO2 better, will improve the oxygen-carrying capacity of your blood, and improve the strength of your respiratory muscles.
From page 111:
“When the breath is held following an exhalation, the intake of oxygen is halted while carbon dioxide accumulates in the blood. During this pause, oxygen cannot enter the lungs, and carbon dioxide cannot leave the blood stream.”
I was always skeptical of the chapters claiming that improving your CO2 tolerance could improve your performance at high altitude. There’s potential for me to have a high altitude excursion soon though, and I figured it couldn’t hurt to add in daily breath work to hedge against getting worked by the altitude.
I stated yesterday with a BOLT test, Blood Oxygen Level Test. The BOLT test measures your sensitivity to carbon dioxide. If you’ve been around the gym for a while and been a reader of the blog, you may know this as the CO2 Tolerance test, which was a slight variation of the BOLT test I learned from some other coaches.
Here’s how to do it:
Take a few normal breaths through your nose, and let it all out and start your timer.
Time the number of seconds it takes until you feel the urge or desire to breathe - this is not a measurement of how long you can hold! Rather how long until your body reacts to the lack of air.
Stop the timer when you feel the urge to breathe. That’s it!
*If you need to take a big breath at the end, you held it too long.
Lower BOLT score = less tolerance to CO2.
Mine was 24 seconds, which was lower than I expected, but then again, I haven’t been doing breath work like I was when I originally read this book and last tested my BOLT score. You can check out what your score means here on McKeown’s website.
Justin Miner
@justinminergain
Caution: Extra Bouncy
When you get in the gym this week you’ll notice some new equipment.
I’ve wanted to have in-between dumbbells for a long time and we finally have them. These weights that will make moving up in movements like db bench presses, db snatches and the like more tangible.
These dumbbells are 7.5LB, 12.5LB, 17.5LB and 22.5LB. There is a new rack that now holds all the weights from 5LB to 22.5LB. The other, bigger dumbbell rack now starts at 25LB - these new weights will help you move up with confidence, and this new system will make organizing the weights much easier than having some of each on both racks.
You’ll also notice all the medicine balls have been replaced with newer, fresher versions - USE CAUTION WITH THESE!
The new balls are not broken in, and therefore, much bouncier than you’re used to. The first slam might catch you by surprise if you’re not ready!
Justin Miner
@justinminergain
Friday Thoughts 43
Welcome to this week’s edition of Friday Thoughts. Old school today, no Instagram posts, just rambling about things as they come to mind. Enjoy.
Anniversary
Saturday is our wedding anniversary. As we like to say, it’s our 5/12 anniversary. We got married 5 years ago, and starting dating the same day 12 years ago. For our anniversary date, we’re trying to cross off one of Hannah’s goals for the year - to climb Mount Washington. Say a prayer to the weather gods for us in hopes we get a clear weather window. Every time we hike together, the weather tends to be terrible, like at the Beehive in Acadia a few weeks ago.
Here’s us at the gym a couple days after our wedding in 2019.
Olympics
I hope you’ve been enjoying the incredible display of athleticism at the Olympics. I’ve been watching whatever I can. Last night we watched the women’s gymnastics all round, and the timing, power and control these athletes have is unmatched. There’s nothing better than seeing someone really stick a good landing.
I’ve also watched women’s rugby, skateboarding, men’s gymnastics and a random assortment of tennis, table tennis, canoe slalom, kayaking, judo and boxing this week. I’m still eagerly awaiting weightlifting, but we still have a few days to go.
Something I’ve been pondering: how many olympic medals will be given out to athletes that compete barefoot?
Running Streak
After posting the blog yesterday, I did in fact get out for a neighborhood run. The streak climbs to 32 days. I do well with challenges like this, in fact, I probably prefer them. That’s kind of been the theme of my training for the past year too, pick something and just keep doing it over and over. It started last summer with simple kettlebell workouts, which led into back squatting everyday on the Easy Strength program, which sent me into weightlifting competition prep and as soon as that meet was over I was right into running.
My original goal for the year was one of our core values; consistency and moderation over intensity. And to figure out a plan to lift and run and be more a more well-rounded, but I just don’t think that’s my style. Not right now at least. I’m not sure how long I’ll continue the streak, but for now I’m going to keep it going.
The gray dots indicate a day that I ran, gotta get one in today!
Bars
I did get in a nice lifting workout yesterday too during Nolan’s nap.
EMOM 25: 1 power clean + 1 pull up
Hannah came into the garage mid set and told me I look weird wearing shoes, since I’m ALWAYS barefoot around the house and haven’t been doing any lifting that requires footwear. I thought it was a huge compliment. While my feet are in tip top shape, my hands are deconditioned and I’m sporting some nice blisters today.
Heavy cardio like this was a staple when I first started running ultras and besides being strong in general, is one of the reason my body can take on rugged trails without crumbling apart.
Beach Boys
Here’s our recipe for a perfect beach day with toddlers. Get there at 4pm, everyone else is leaving, the sun is less aggressive and it’s still just as hot. Bonus points for low tide, the more room to play and run the better. Play hard in the water for 30 minutes, eat snacks for 30 seconds, play hard for another 30 minutes then get out of there in time for baths and bed. Beach wagon is a must, as is diet cokes for the grown ups. Last night Elliot got tossed around by waves and loved it, and Nolan was chasing after seagulls, growling at them - he might be hanging out with Clem too much.
Thanks for reading you, see you next week!
Justin Miner
@justinminergain
july by the numbers
Each month I reflect back and look at some of the data I collect around my health and wellness. This practice helps me make adjustments, spot trends and hopefully inspires some of you to do the same. Let’s dive in.
Steps: 433,142 for a daily average of 13,972.
This was about 60k more steps than in June, and all of that has to do with my increased running volume (more on that below). Highest step day was 26,058, my long run from last Sunday. All in all, about what I expected.
Sleep: 8 Hours 15 minutes average per night
Yes! I’ve been tracking my sleep with my Garmin since September of 2019. I started doing these monthly recaps in an effort to up my average sleep in October 2023, and this is the first time in 5 years that I have averaged over 8 hours for a month. I hit 8 hours or more on 20 days out of the last 31, and even hit 9 hours a couple times while on vacation. In May I only got 8 hours twice, and 12 times in June. It’s nice to see this trending in the right direction.
What changed this month? With the heat wave in early July, instead of reading on the couch and then making my way to bed, I basically have been just getting into bed (because of the air conditioning in our room) right after we put the boys to bed around 7. One caveat, I think this old watch would log reading time as sleeping time, giving me some extra nightly Z’s and padding the stats. Regardless, I’ve been spending more time in bed.
Workouts: 40
This was been quite the month. I’ve never done a running streak for more than 10 days or so and at the beginning of the month I thought I should give it a go - to see if I could run every day in July. I managed to get 31/31 days.
Most of those workouts were runs, or workouts that involved running - for example one day Hannah and I ran to the stop sign and at the bottom of the hill and back and while one of us ran, the other did dumbbell bench press and kb swings. One day I built to a heavy trapbar deadlift and I did one session of Olympic weightlifting as well.
One the days I doubled up on runs, it was typically a short run in the morning (my shortest and minimum for the streak was 2000m or 1.25 miles, to the end of our street and back) followed by a track workout, trail run with Clementine or some easy stroller miles in the afternoon. It was great to return to the track after two or three years away from it. My top end isn’t where it used to be, but I think it’s coming back.
All in all, it was 27 hours of running, 138.5 miles (4.5 daily average) and 18,737ft (though I think my watch is drastically overestimating that). I’ve got an ultra coming up in 10 days and I’m feeling ready. If the streak will continue is to be determined. As I’m writing this now everyone is still sleeping and I could sneak in a couple miles before having to make breakfast. My body is feeling really good, better than I thought it would actually. And even on days that I wake up feeling stiff, as soon as I get moving I feel better.
Thanks for reading, if you have a wearable fitness device, take some time today to look back and reflect on any trends you notice and try to make some adjustments heading this month.
Justin Miner
@justinminergain
why we don’t do knee push ups (and what to do instead)
Doing push ups on your knees is fine when you’re low on equipment, or from time to time to modify a workout to get it done.
Long term, however, knee push ups are limited and leave no room for progress.
By dropping to your knees to perform a push up, you’re shortening the lever and lightening the load you’re lifting - which is a great if you can’t do a push up on your toes. The jump from knee push ups to toes push ups is challenging though, and nearly impossible to accomplish by only training push ups from your knees.
Instead, we do hands-elevated push ups using a barbell in a squat rack. With this system we have a clear method of progress. Lowering the bar lessens your angle to the floor, thus increasing the load you’re lifting. Much like adding weight to a deadlift, you can think of this as adding weight to your push up.
There is no in-between with knee push ups, there’s on the knees, and on the toes. The hands elevated method allows for much more nuance to get the right amount of perceived exertion. Also, by elevating the hands, we still get to train the plank position in a longer-lever, something that will pay off if you’re goal is to get a couple of push ups from your toes.
If you don’t have a barbell and squat rack, a bench, box, counter top or stairs work well too, however, keep in mind, what make the barbell and squat rack the perfect push up tool is the adjustability - you can be precise and lower or raise the bar by a inch, customizing the right amount of difficulty and always having a way to progress.
Justin Miner
@justinminergain
medicine balls: heavier isn’t better
When you’re working hard in the gym, we want to see your weights increase. It’s a sign that you’re making progress and getting stronger.
With medicine balls exercises, however, more weight isn’t always better - let me explain.
When we’re lifting heavy weights, in movements like goblet squats, back squats, bench presses or deadlifts, the main purpose is to increase our strength.
Strength is your ability to create force. The more strength you have, the more force you can create, and therefore, the stronger you are.
When we train with medicine balls (mb’s), the goal isn’t necessarily to get stronger. Instead medicine balls are a tool to develop and increase power.
Power is the ability to exert force in minimal time or how quickly you can display your strength.
Because of that, when we do mb side tosses, slams, chest passes and the like, we NEED to move fast and throw them hard to get the proper adaptation.
A heavy ball might change your mechanics, or make you move slowly, so you’re not getting the high velocity display of power on each rep.
In other words, 10 mb slams done sluggishly with a 20 pound ball is NOT more effective than 10 snappy, hard hitting slams done with an 8 pounder.
When squatting, heavier is better, but with medicine balls, faster is better. Remember that the next time you’re selecting a medicine ball in the gym!
Justin Miner
@justinminergain
Ladders: simple not easy
One of my favorite workout protocols when I’m low on equipment or on a time crunch is a ladder.
A ladder is where you add an additional rep to an exercise each set - you climb the ladder with reps.
Since you’re starting with just one rep, then two, then three, the warm up is built in for you too.
Here’s one that I’ve done three times this summer:
1-2-3-4-5-6-7-8-8-10
Goblet squats
Push ups
Save that for the next time you’re in a hotel, trying to sneak in a workout at home, or need something to take on the road with you.
Justin Miner
@justinminergain
Lean into discomfort / trust your gut
In the past 10 years of being a business owner I’ve learned quite a bit about decision making.
Perhaps the most earth shattering was realizing multiple things can be true, or more than one option can be the right choice.
I navigate this with a simple system. If something makes me uncomfortable, or nervous, I lean into it. I try to explore it and find out why. Am I avoiding something because it’ll be challenging or unfamiliar?
On the other hand, I trust my gut.
This framework makes it possible to look at things from different angles, and gather insights from multiple perspectives.
If you’ve got some decisions to make, give it a shot.
Justin Miner
@justinminergain
Sit to Rise/Floor Time
I’ve written before about the importance of being able to get up and down from the floor.
In fact, it’s a pretty good predictor of longevity by testing your strength, balance and mobility.
If you want to hone this skill, where to you start? Spending more time on the floor!
Sitting on the floor is a great mobility exercise in and of itself. The same is true if you want to improve your sit to rise test, try getting up and down off the floor more frequently each day. If you’re good at getting up with one hand, try practicing and working through a sit to rise without placing your hand down.
If it seems really hard now, practice makes permanent, get to work!
Justin Miner
@justinminergain
Content Creation and Education
If you’re getting your fitness information online, and the content creator “gets out of bed,” on camera, please keep in mind they already got up, set their phone on a tripod and crawled back into bed to get the shot.
When I was in college, we needed to cite reputable sources when submitting a paper.
Wikipedia articles were a common topic, and were never to be used on serious papers because it could be untrustworthy since you couldn’t know who edited them.
Today’s equivalent is content creators constantly bombarding our feeds with more and more information, and it can be overwhelming trying to decipher the truth and cut through what’s actually good information versus something that’s shiny and sparkly for more content to pump into the machine.
I love Instagram as much as the next person. I love seeing what other coaches and athletes are tinkering with. That being said I try to remember, it’s entertainment not education.
Justin Miner
@justinminergain
Born to Run
Someone was recently seeking motivation to run, and I told them to look no further than Born to Run by Christopher McDougall.
It inspired me to cue it up on Audible, it’s my third time reading/listening to it, and I’ve got to say, it’s an awesome book.
I first read it in 2010 or 2011, a year or two after it came out and it inspired my dive into barefoot shoes and I bought my first (and only) pair of Vibram Five Fingers.
I forgot how much ultra running lore the book contains, and how it was my original introduction to things like the Leadville 100, Western States and The Badwater 135. Not to mention the interesting people, the likes of Scott Jurek, Ann Trason, Anton Krupicka, Caballo Blano, Dr. Irene Davis and Barefoot Ted. I can’t help but think about how much this shaped my interest in running years before I even sign up for my first trail run.
There’s some controversy around the book, it inspired a lot of people, like me, to ditch their shoes and go minimalist. The trouble being that their feet weren’t properly tuned up or prepared for such a drastic change.
Regardless, it’s a great read, I can’t recommend it enough. Just don’t get too inspired that you try to run a barefoot marathon today.
Justin Miner
@justinminergain
Sporting my five finger shoes 2010 or 2011 doing a 44kg get up
Friday Thoughts 41
Welcome to this week’s edition of Friday thoughts, coming to you from Vacationland. I’ve been swimming, boating, running, hiking and lounging. My screen time in down 60% and my sleep is up, I’m looking forward to being back in the gym next week. Here are some of my favorite Instagram posts I’ve come across recently.
Here are some awesome, and easy to make breakfast ideas from Bri, whether you’re a runner or not!
Catch me on the trails wearing these come winter.
This was a good take and got me thinking. It is weird that every checkout, everywhere is trying to get us to buy candy. And while we’re at it, let’s get rid of all the toy cars in grocery stores too so I can stop avoid those aisle when I’m with Elliot.
Word of the day.
I watched this a bunch of times.
That’s it for today, see you next week!
Justin Miner
@justinminergain
How Low Do You Go?
My answer may surprise you.... It depends!
Trying to set a powerlifting world record? You should probably know what the required depth is and be sure to uphold that standard.
At Gain, we have a simple standard for squat depth, and it can change each and every day for each person.
Your should squat as low as possible while maintaining good technique, stability and control.
That means no funky spine movement, no heels lifting off the floor, nothing weird going on with your knees and that you're able to breathe throughout the set.
If we want to be effective, capable humans, we should be able to get into a nice low squat and hang out - or least be able to get off the couch and the toilet without too much trouble.
Depth will be a moving target. Overtime, as your skill and strength improves, hopefully your mobility will too. That means better ownership on the bottom, resulting in a more impactful, bigger range of motion squat.
Not there yet? Not a big deal at all. In fact, who cares. I would even argue that a half squat is far more effective in building strength and movement competence that no squatting whatsoever.
So how low should you go? As low as skill allows, but always chase more depth through sound movement and consistent strength and mobility training.
Justin Miner
@justinminergain
Feels Normal
A high-level, gym skill you can develop is understanding how certain movements feel when you perform them.
Over time, you should develop a baseline of what a normal rep feels like.
Something like, this is how 5 push ups feel when I'm well-rested and my shoulders are cooperating.
Somedays push ups won't feel like that, and that's okay too.
This is what 65 pounds feels like when warming up my back squat, or 135 when deadlifting, or 85 when bench pressing, anything like that.
On those days they're off from baseline, make some sort of modification.
Cut the reps back, add more warm up sets in, or alter your top end weight. All of those are good training options, and the more experienced in the gym you are, the more you need to be able to notice those small nuances - it’s what will keep you in it longer.
On the opposite of the spectrum, if you're feeling really good, you should recognize that too.
Squeeze out a couple of extra reps, or if your squat is feeling particularly strong, it's a great chance to put some more weight on the bar!
Although it may seem obvious to do a little less if it doesn't feel great and a little more if you're into it, this is advanced gym-goer skill, sharpen it!
Justin Miner
@justinminergain
Out & Back
One of my favorite style of runs requires no gps watch, no awe inspiring trail loops, or complicated intervals.
It’s the out and back run, and all you need is a timer, though, you could probably pull it off without one.
I started playing with this during 2020 when the gym was shut down and use this method now especially when I’m road running with no where to go.
It’s simple, run to a spot, note the time, and return to the starting position in less time.
This negative split run has all sorts of baked in benefits. Knowing you need to beat your time coming back, you can use the initial leg as warm up. It incentivizes you to take it easy, get the blood pumping and avoid what so many of us runners do, come out way too hot. When you come out fast and inventively slow down at the end, you’re training your body to get slower when you’re tired!
When you hit the turn around point, it’s time to put on the jets. Pause and take a few deep breaths if you want. This is a great chance to work on your speed, technique, breathing and rhythm. How hard your run it is up to you, and should depend on how you’re feeling.
I would venture to say this would even be a good walking workout. Mosey out with a casual pace, and walk with focused determinism on your return.
Give it a shot!
Justin Miner
@justinminergain
Protein Chat
You know by now that keeping a daily food log is the best way to up your nutritional awareness.
If you're ready to level up again, the next piece to figure out is how much protein you're eating.
Protein is important. We all know that it’s important for building muscle, but it’s also about recovering from workouts and having healthy cells.
Many people are surprised at how little protein they eat once they see it quantified.
Instead of using some equation like 1g of protein for every pound of bodyweight, aim for a number slightly higher than what you're currently at. This is why you must figure out how much you’re eating, otherwise you’re guessing. If you're consuming 75g of protein a day, and want to be eating 125g, don't jump straight there. Hit 100g consistently first and see how it goes, and what it takes to get there, before trying to add more.
Use these tips to make sure you're setting yourself up for protein success each day.
Protein at every meal. No matter what.
Find protein rich snacks
Sleeper protein: foods that have more than you think. Bagels have around 10g of protein in them! I also like using Fairlife milk in my coffee, three cups of coffee worth is around 12g added on the day (and let’s be honest, I’m having 4 cups)
Add a protein shake or a scoop of protein in your oatmeal.
If possible with protein powder, try a couple different kinds to see what you like and how your body reacts
Once you figure out a good level of protein, you can start using that as a way to create boundaries and guide your food choices so you’re getting your muscle building nutrients daily and consistently.
Justin Miner
@justinminergain
Friday Thoughts 40
Welcome to Friday thoughts, it’s been a few weeks! My saved folder on Instagram is busting with informative, funny and random things I’m excited to share. Let’s dig it!
I’ve been enjoying Eric Cressey’s commentary on social media lately and it’s been getting me thinking a lot. I starting reading his blog BEFORE INSTAGRAM WAS INVENTED! I know, it’s hard to believe that there was such a time, but in 2008 I would be in the library “studying,’ and I was mostly reading his blog, Joe DeFranco’s, Tony Gentilcore’s, Ben Bruno’s and anyone else who regularly posted on T-nation.com. Back then, you read their blogs because they were real coaches, with real clients inside of real gyms. In the trenches as Eric and Tony used to say. Nowadays, everyone can be an expert if they know how to edit a snappy reel and grab your attention.
I love seeing other people doing the birthday sled challenge like we do at GAIN! The sled is a great, versatile tool for anyone.
I love this visual of foot vs shoe, hope you’re getting in some barefoot time this summer!
This explanation of BMI being pointless is spot on. I’ve been enjoying Ilona’s videos and I’m excited to see her tear it up on the rugby pitch in Paris.
Speaking of high BMI and incredible athletes, I’m most excited to see Georgia’s Lasha Talakhadze on the weightlifting platform - and don’t worry, I’ll give you all a primer on the difference between weightlifting and powerlifting before the Olympics start. The guy trains hard, has incredible technique and can lift more than anyone ever. This snatch here is 462 pounds! Most people can’t even fathom deadlifting, never mind getting over their head!
One more olympic post. Keep this in mind the next time you see a must-try supplement or exercise or health-protocol (we’ve gotten a lot of stuff wrong before).
Thanks for reading, see you next time!
Justin Miner
@justinminergain
Terminal Decade
A client has been away on a road trip for the past four months, and they came back and gave me a copy of Peter Attia's book, Outlive.
I’ve talked about his idea of the Centenarian Decathlon (many times) before, and flipping through the new copy inspired me to post this again. Take some time and really think about the following today; what do you want to be able to do you last 10 years of life?
I don’t think anyone wants to be bed ridden and immobile, so regardless of your age, the time to start training is now!
Listen to the podcast outlining his Centenarian Decathlon here.
Included on Peter’s list are things like, being able to pick up and goblet squat a 35 pound kettlebell, so he would know he has the strength and mobility to pick a baby out of a crib.
How about covering 3 miles on foot within 3 hours. If you’re reading this, chances are a 20 minute mile is palpable for you right now. What about when you’re 80 or 90? And that’s the point, even if it feels silly now, it’s helpful to spend some time thinking, what do I want to be able to do?
Other items on Peter’s list include performing a one minute farmers carry with body weight, a sit to rise standard, and a couple of physical tasks involving stairs.
Hopefully your terminal decade is far off in the distance, regardless, start thinking about how you can train to maintain your physical capabilities well into the future.
Justin Miner
@justinminergain
Sweat Sodium Concentration
As you know, it’s been hot. It looks like there’s no relief in sight on the 10-day forecast either.
You also know you should be drinking plenty of water to stay on top of your hydration, and you might even know that you need to replace electrolytes after hot and sweaty workouts.
I found this article from Robb Wolf, founder of LMNT, quite insightful.. He cites different studies about sodium loss and sweating and how best mitigate sodium loss to perform well. Along with what sort of factors can contribute to sodium loss through your sweat.
Justin MIner
@justinminergain