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.
20 thousand per day
We’ve all heard about getting 10 thousand steps in per day, but did you know that you take 20 thousand breaths every day?
You probably have never thought about it. That’s because it runs on your autonomic nervous system and you don’t need to think about it! Very impressive.
Spending time thinking about a handful of those breaths is a great tool, and pairs well with the gym. Awareness to your breathing, and practicing how you do it, will help you feel more relaxed, but also it can help you access better postures and positions.
Here are a few experiments for you to play with in the gym to think about your breathing.
When warming up for intervals: How many breaths (full in/out) do you get in a minute? Around 10-12 breaths per minute is super chill pace. You can try this one while walking, or even driving. An average of 14 per minute gets you the 20k, by the way.
Squatting, benching, deadlifting, etc. any of those strength training moves 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 out of breath, how many breaths will it take to get it back under control? Or if you’re watching a HR monitor, how many breaths until it reaches a specific recovery point? By focusing on breathing here, it helps you recover faster and be more prepared for the next bout of exercise.
Cooling down. Worn out after a tough workout? Lay on the floor. This supports your spine and helps you get mechanically sound breaths. Big inhale, longer exhale. Typically 20-40 breaths post work out will leave you feeling more chill and ready for the drive home.
You’re already breathing when in the gym, take a little time to consider when and how you’re breathing the next time you train.
And don’t forget to thank your autonomic nervous system for breathing while you read this!
—Justin Miner
which is better
What’s better? Working out with bad form, or not working out at all?
Someone asked me this question recently: “you’re probably better off doing no squats than poor technique squats, right?”
I was thrown off. They expected me to agree but - I very firmly believe that something is better than nothing.
Take any exercise routine for example. Maybe it isn’t optimal or perfect, but it can still be effective. And it’s obvious to me that it’s more effective than nothing at all.
So are bad squats better than no squats? I think yes. It follows the something is better than nothing rule.
I don’t think bad or sloppy squats are a desirable training effect, but nonetheless, at least it’s something. When I say bad squats, I mean not-ideal, but that doesn’t automatically jump them to the extremely dangerous movement category.
But what about injuries? Is the person not training at all more likely to injure themselves from not having an exercise routine or doing 30 non-perfect squat reps per week?
And a lot of things will make you stronger, fitter and more resilient.
The plan doesn’t need to be perfect.
The movements don’t need to be perfect.
What makes strength and conditioning so beautiful is that there are ways to modify movements, ranges of motion and intensity so you can get the stimulus you need to get stronger, fitter and healthier.
—Justin Miner
Monday Check In
Is summer officially over yet? I’m ready to move on to Fall.
I keep reminding myself that a lot of mediocre workouts stacked up can be impressive - if you stick with it long enough.
You could probably use that reminder too. Not every workout, week, or program will go perfectly, but, something really is better than nothing.
Have a great Monday, see you in the gym!
—Justin Miner
Friday Thoughts 148
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind this week. Right now, I’m ready for some cooler weather. Preparing the boys for 50 degrees at the bus stop in the morning and 80 degrees after lunch is quite the temperature swing. Bring on the cooler, fall weather, I’m ready!
Big News for the PM Crew
Yatch Rock is officially a word in the dictionary. Along with looksmaxxing, Sunday scaries and proteinmaxxing (probably).
Learning Styles
I could never figure out if I was auditory, visual or whatever. Maybe this explains why.
High Skill
I love when this guy show up on my feed. No, I haven’t tried to juggle a dumbbell…Yet.
Legit
I loved this. Maybe someday I’ll be lucky enough to be public place with a deadlift showcase set up.
That’s it for today. Coach Nolan and I will be in the gym today, see you then!
—Justin Miner
Consistency reset
A key to fitness success is consistency.
Consistency requires doing the same thing over and over again. That is usually easier said than done, but here are some tips to help get you out of a rut and back into your routine at the gym.
Shake it up - Train at a different time of day. Normally an evening person? Squeeze in a noon during your lunch break just to stop the monotony of hitting the gym at the same time every day.
Seek Context - Not sure why you're doing what you're doing? Ask your coach and they should give you some good insights to the inner working of your training program. A little bit of direction goes a long way.
Train with a Friend - Schedule a workout with a buddy and have them jump in on your workout or vise versa.
Time off - Maybe you need a week to hit the reset button. This one is a slippery slope, for sure. However, a little time away from the gym can be just what you need to get back on track. Especially if you've been working towards a goal and it’s time to shift gears.
No matter if you want to get stronger, healthier, or more resilient, consistency is part of the plan, stick with it!
—Justin Miner
Bored? Good.
In order to get better at something you need to practice.
The better your practice is, the more likely you are to improve at this skill, whatever it is.
Athletes from all sports, from all different levels, have a tendency to focus on drilling the fundamentals. The basic skills required to play well. Even the highest level professionals continue to hone these skills.
In fitness there is an unnecessary obsession with novelty.
People something new and different so they don’t get bored.
What if boredom is part of the process to get better?
If you move from one thing to the next without ever getting bored, you’re leaving a lot on the table in terms of adaptations you could make.
Boredom often comes from doing the same thing over and over, however, this is the best way to improve at something - whether it’s to get stronger, improve your mobility or your conditioning - you need to do the thing consistently, for a long time. The same exercises, the same stretches, the same workouts.
Try reframing boredom as something good. If you’re getting bored with your routine it means you’ve been consistent and working the fundamentals that are required to get better. Maybe feeling bored means you’re right on track, slowly and steadily making progress.
—Justin Miner
Training vs working out
One of our clients just came back from something she had been training for all summer—a canoe trip. Her goal wasn’t to race or set records; she wanted to feel confident getting in and out of a wobbly canoe and make it through a couple of long days of paddling.
Before the trip, her “goal” was more tongue-in-cheek: to age gracefully. Vague, yes, but it got her in the gym twice a week for a year. Once the trip was on the calendar though, that goal turned into something specific—survive the trip—and that gave her the motivation to push harder in the gym.
Now the trip is over, and she told me, “I need another goal!” Part of me agrees. But part of me thinks it’s time to shift back to the bigger, non-specific goal—training for the long game of aging well.
This brings up an important distinction:
Training = working toward something on the calendar. A race, a trip, a PR. Specific.
Working Out = maintenance. Holding on to what you’ve built. Keeping the wheels from falling off. Less specific.
Both matter. We can’t always be chasing the next event, but we also can’t just drift without ever checking in on how we’re doing. The longer you play the game, the more valuable this distinction becomes.
When I was younger coach and athlete I believed you should always be training. Always have a target. But over the years, I’ve learned the downtime is important too. There’s value in training without a looming deadline. Honestly, it’s refreshing to not be chained to a strict program year-round.
The trick is knowing when to push and when to back off. But lucky for you, a coach can help you figure that out.
—Justin Miner
Monday Check In
Greetings, happy Monday.
Today is Elliot’s 6th birthday! The years are flying by.
We had a fun weekend celebrating Elliot. Spiderman themed birthday party on Saturday. Then we spent the rainy day loafing around and picking up—it was nice.
I am ready for a normal week. Last week flew by. Five days this week.
See you in the gym!
—Justin Miner
Friday Thoughts 147
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind this week. And yes, it is actually Friday today.
Push ups
I like to say everyone in the world knows what a push up is, but really, no one does. What I mean is that, based on your definition of what a push up is, means it could look completely different to someone else. There is no global standard that we all have agreed upon. Which makes this college kid doing a set of 500 push ups sound kind of crazy…until you see the reps.
I have no issues with the training effects produced by this or that this is a big test headed into the season. The problem is with the claim of reps, and normal people wondering if they should start adding in some sets of 500 (definitely not).
Love This
Please put a kettlebell near your stairs and start carrying it. I’m not joking.
Speaking of Standards
Bryan Johnson, health and longevity influencer posting squat “PR’s.” Once again, where is the global standard on what a squat is? This week in the gym we talked about big squat PRs and how there’s only one way to get one: to own the weight. There should be no question on if you were deep enough.
Is squatting high fine? Yes. But, claiming big weights when not squatting deep? Not okay.
And then there’s the bigger issue here. This guy supposed spends millions of dollars a year on his health and no one can tell him to stop squatting like that? Get this guy a personal training session, lighten that bar and get down there! The increased range of motion and demand on your body will positively influence your longevity—you’re leaving years on the table! (or, in the squat rack).
The caption on the post is in reference to famed powerlifter and elite strength coach, Louie Simmons - “don’t have $100 shoes and a .10 cent squat.”
I was lucky to learn this weight room rule over 20 years ago.
Sign me Up
How do I get involved with this sport?
Thanks for reading, I’ll see you in the gym!
—Justin Miner
HOw to Start at GAIN
Potential members start with our 3-session trial. This serves as an opportunity to meet the coaches and see how we do things at GAIN. Our individualized, feels sort-of-like a group, but isn’t a group, vibe is different, and probably unlike any other gym you’ve been to. What makes this work well is the coaches have a good relationship with you. We get to know you, what you like, what you don’t like, your training history, injuries and all of that.
The first day we do an intro workout. It’s really easy. Even if you’re an experienced exerciser. The purpose of the first day isn’t to test you, but instead, it’s to get to know you. We want to see how you move and start figuring out the right dosage on the program will be. We want everyone leaving that day feeling like they could have done a little more, but also feeling like did something.
We used to do a formal movement assessment. It made us sound fancy and smart, but honestly, it was just a barrier to get started—for both us coaches and the client. By easing you into the first workout, we’re building momentum. It feels like you did something, we got to see how you move and problem solve, and you leave the gym thinking; that wasn’t so bad, I can stick with this!
On the second and third session we build off the first. Continue leaning the fundamental exercises and the flow of a workout at GAIN.
Tips to successfully start at GAIN:
Get the trial done - don’t spread it out over two weeks. There’s a lot of new stuff to remember. Exercise names, where stuff goes, the name of all the people who introduced themselves.
Start easy - I like to say: set the bar low - don’t be heroic when starting out, build momentum.
Outside of the gym habits - if you want to start training, you need to be organized. Do you have time for lunch after you lift? Can you make it to the 9am class before work? Sort out all these logistical things during the trial (or before).
If you’re ready to get involved, you can sign up for a GAIN trial membership HERE!
See you in the gym.
—Justin Miner
August By The Numbers
Welcome to this month’s edition of By The Numbers, where I break down data from my watch and training log to reflect on the past month.
I track a few simple metrics—average sleep, daily steps, and total workouts. I’ve been doing this monthly check in for three years now. On one hand, it’s been valuable. It’s taught me to look for patterns, and realize that just because you stayed in bed for 8 hours doesn’t mean you slept for that long.
I haven’t been locked into a training goal like I typically am. Because of that, I find my self caring less of the metics, and not wanting to deal with seeing a 67 sleep score after what subjectively felt like a good night of sleep. I’m not ditching the watch yet, but I’m considering my relationship with it.
Let’s get into it.
Steps:
Total: 299,177
Daily Average: 9688
Less than a 10k average month—which hasn’t happened since February 2026. Once I decided not to do the MMD 50k in the White Mountains in early August, running took a back seat and so, I’m not surprised to see the result. It was surprising to see that every August since 2019, until now, I’ve had at least 450k steps.
Sleep:
Average Sleep Score: 76
Average Duration: 6 hours 42 minutes
Sleep duration and sleep score dropped from July, but are up from August of last year, where my average sleep score was 74. Last year, in August and September and had weeks worth of bad sleep. My resting heart rate was high, I was tossing and turning, waking up too early and with all of that my HRV was in the gutter for 8 weeks.
That being said, when it started to tank this year—for what seemed like no reason—I was fed up. And that’s what got me thinking about going analog. Do I really need this information? I expected a months long decline like last year, but luckily I’ve climbed out of the hole.
This morning, as I’m looking at my 86 sleep score, and perfectly balance HRV, I’m wondering why would I ever get rid of this positive reinforcement?
Training
Total Workouts: 26
Lots of lifting, and not too much running. I went on 4 runs in August- which explains the lack of steps. One was a trip to the mountains, a couple of neighborhood hill workouts and a lap on my local trails. I have been training most days; olympic weightlifting, squatting, deadlifting and mountain biking have been my go to. I completed my summer goal of Zercher squatting 315.
Final Thoughts
While maybe the data is starting to get to me, I still think this is a valuable practice—especially if you’ve never done it before. If you aren’t measuring something, you’re guessing. And a lot of us tend of overestimate how many steps or hours of sleep we get. If you’re collecting this data, somewhere, somehow, you should check it out, take a look and see what you can learn about your habits and patterns. If you’re like me and have been locked into the data for a long time, maybe it’s time to go analog.
—Justin Miner
Tuesday Check In
Happy Tuesday!
I hope you had a nice long weekend.
No one remembers what day it is on weeks like this. I’ll ask if you came to the gym on Monday, you’ll remind me that you would have loved to, but GAIN was closed.
I wanted to get a trail run in over the weekend but I was unsuccessful. I did get the boys out on a hike yesterday, and it was their idea. Huge win. Elliot noticed the effects of hiking every week all summer. He said when we finished; I can’t believe I only needed one snack break today. Honestly, I couldn’t believe it either.
Have a good start to the week and see you in the gym!
—Justin Miner
Friday Thoughts 146
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind this week. Let’s get into it.
LABOR DAY
Reminder: we are closed on Monday for Labor Day.
Training Ramblings
I’ve had an okay week of training so far. I did two short and simple workouts on Monday and Wednesday, and a longer beefier workout on Tuesday. Still trying to be consistent more than anything.
Last week I went mountain biking. I’ve been riding an old mountain bike all summer. Mostly through the neighborhood pulling the kid’s trailer and I’ve ventured on some trails, but this was my first proper ride in double digits. I’ve really been enjoying it. I’s been a fun way to get more movement in.
I might drop all my current interests and become a mountain biker, but probably not.
Hoping to get out on the trails for a run this weekend—it’s been too long.
Book Slump and Chess
I might not become addicted to mountain biking, but I am definitely becoming addicted to chess. Hannah is studying her French skills for an upcoming trip with DuoLingo, and suggested I join her. I wasn’t really interested in learning a language but she said, just try something on there, it’s really fun! I somehow ended up in chess lessons a month ago and haven’t stopped thinking about it since.
I was in a bit of a book slump right at the start of this too, which I think helped fuel the fire.
I’ve been flipping back and forth between sci-fi and fantasy, which I typically do. I finished Children of Time and it rocked my world. Even thought it was kind of about spiders. Other books couldn’t fill the void. Or at least he sequal, Children of Ruin didn’t. I DNF’ed about 70% of the way through, Then started another book I couldn’t get into. Chess YouTube videos and lessons on Chess.com filled the void.
I have since gotten out of my book slump too, and am into The Shadow of What Was Lost by James Islington.
Let me know if you’re a chess player.
Book DNF (DID NOT FINISH)
Once I got okay with DNF’ing a book, I started reading a lot more. I think non-readers would benefit from knowing that. I’ve DNF’d at least 3 books this year. Sometimes it’s just not the right time and I’ll save one for another time, but other times I’l just give it up all together.
What Do You Want
This essay from Ryan Holiday really resonated with me. People used to always ask me if I was going to open a second gym. I never really wanted to, but so many people asked me I began to wonder why I didn't want to. It seemed like the logical progression for me from everyone else’s point of view. Luckily I was able to really figure out an answer to the big question: what do I want to do with my life? To keep it short, having double the amount of gyms to worry about wasn’t it.
How Do I become an Anti-Influencer
Casio watch? I’m in.
That’s it for today, thanks for reading.
See you in the gym!
—Justin Miner
BIg Breath Drill
Breathing is important. And with a little focus, make you feel really good.
WHY BREATHE?
Better mechanics: A few minutes of focused breathing can unlock better movement and positions. Think of it as a mobility drill for your whole body.
Change your state: Breathing can either wind you up or calm you down. This one is designed to wake you up.
Improve posture: When you know what a full, deep breath feels like, you’ll notice how poor positions cut it short.
I don’t need to cue you with “use your diaphragm” or “expand your ribs.” Just focus on filling up as much as possible. With practice, your body will figure it out. At first it might feel like all chest and shoulders, but the more reps you get, the more expansion you’ll feel through your whole trunk—which is the goal.
THE BIG BREATH DRILL
Lay down on your back with your feet on the wall.
For 90–120 seconds, take big, deep, expanding breaths with sharp, quick exhales.
On your last exhale, blow it all out and hold.
Rest, then repeat when ready.
Do 2–3 rounds.
The longer you hold after the exhale, the better your next breath will be.
Give it a shot this week—and pay attention to how much better you feel afterwards.
—Justin Miner
August Challenge Recap / September Challenge
New month, new monthly challenge workout at GAIN!
August was a repeat from last year - one I was looking forward to trying again to see if I could get under 2 minutes.
AUGUST CHALLENGE
For time:
20/15 cal SkiErg
10 Dock Climbs
20/15 cal SkiErg
Last year my time was 2:01, and Chris Petzy took me off the top of the leaderboard with a 1:56.
This year, I beat him in early August with a 1:54. He took the crown away again on the last day of the month with a 1:54.
Last year we had 18 participants, and we tied with 18 again—with a new women’s top time of 2:32 by Ariel!
For the September Challenge, we’re headed to the parking lot.
SEPTEMBER CHALLENGE
For time:
110m sled @ 100/60
10 dball shoulders @ 100/60
110m bear hug carry @ 100/60
10 dball shoulders
110m sled
The sled outside will add an interesting element to this. 110m is a down and back the long way across the parking lot. Parallel to the building. I say this often, but im initial impressions are that people are underestimating this one. It’s a long push, the shoulders are challenging and then it’s very long carry. I’m excited to see how it folds out, and to give it a go.
August Challenge 2026
August Challenge 2025
See you in the gym!
—Justin Miner
Labor Day Hours
Reminder: GAIN is closed on Monday September 7th for Labor Day.
Happy September, see you in the gym!
—Justin Miner
Monday Check IN
Happy Monday!
It’s the first day of school for the Miner boys. It was a really fun summer, but I’m ready to get back into the school routine, and so are they.
One habit I hope to continue during the school year: morning workouts.
Elliot asked to workout the first day of the summer - it was totally unexpected. We did it almost every day. Just 5 to 10 minutes. Sometimes they just played in the garage. We would run, jump, crawl, work on pull ups and push ups, and move our bodies before starting the day.
I loved it. And hope I can keep it going.
See you in the gym!
—Justin Miner
Friday Thoughts 145
Welcome to this week’s edition of Friday Thoughts, where I share what’s been on my mind. Let’s get into it.
Labor Day
GAIN will be closed on Labor Day, Monday September 7th.
Sports Specificity Doesn’t Belong in the Gym
General strength and conditioning meets most peoples’ needs. Get stronger, load your tissues and bones, expand your ranges of motion, move fast, move controlled. Train in a broad and general way improve. Runners need to train like this, just like everyone else.
Mark Dowdel is an ultra runner who has been making in the headlines recently. He’s had several impressive performances in backyard ultras, where you run 4ish miles every 60 minutes until there’s no one left. Recently he ran 395 miles at the Last Soul Backyard Ultra - 4 miles every hour for 83ish hours. Insane.
Mark, unlike most elite runners-whom I do not think we should try to emulate-trains like a regular gym going person. Strength and conditioning, like an athlete. He lifts heavy, runs fast, sprints, jumps and crawls. It’s been cool to see, and his strength and conditioning coach explains in the video above. It’s not about training a runner, it’s about training someone to be strong, athletic and durable.
Here’s another of my favorite Instagram coaches talking about how there’s no need for ultra specific training for jujitsu athletes and how it can be counterproductive.
If you’re starting to wonder, I’m not an ultra runner or a jujitsu athlete what’s this sport specific gym talk have to do with me?
There’s a Greg Glassman quote: “the needs of our grandparents and olympians differ by degree not kind.”
My point being, you probably don’t need a special program to do x, y or z. There is so much to be made from owning the basics, and continuing to do them over and over again. Get to work!
Most Powerful Movements in Sports
I had been trying to remember this fun fact I learned at my USA Weightlifting seminar a few years ago and here is the explanation. The olympic lifts have the highest power to weight ratio is all of sports—specifically the second pull of the Olympic lifts (bar moving from knees to thighs). The most powerful thing a human can do. Legit.
C’s Get Degrees
Remember that saying? I do. It works in real life too.
More Sports Talk
Private equity controlling youth sports isn’t good. Shocking. The parents knowing it’s bad/unproductive/too expensive but shrugging it off because their kids are into it? I don’t know, I haven’t been there yet, but I’m scared of that conversation. Sports are about having fun and learning - not trying to go pro.
That’s it for today, see you in the gym!
—Justin Miner
How to use round and rep ranges
We often program, “4-5 rounds,” or “8-10 reps,” and many people assume this means you’re a slacker if you don’t do the higher number.
This is not the case. The higher range isn’t the goal. In fact, the lower of the range presents the opportunity for more intensity with less volume.
Instead of defaulting to the higher ranges, consider the following.
How’s your body feeling?
Where are you at on your program? Did you just start? Or have you done this workout a few times before?
Are you in a rush to get it done?
Feeling energized?
When it’s the first time doing a workout, or maybe even the second, it’s a good chance to do the lower range of rounds/sets. It’ll give you more time to sort things out. It will allow for more rest time, which, you probably will need in the first and second week of a program.
If you’re feeling strong, the lower rep range can encourage you to go heavier. Over time, add reps to that weight and start the process over.
If you’re feeling weak, the lower rep range can let you do the same weight for fewer reps—keeping up your strength and loading without being as taxing on your body.
Don’t just do the higher ranges. The sets and reps ranges are a way for you to take charge of your program, modify intensity and keep getting stronger and more fit.
—Justin Miner
Get ups
The Turkish Get Up, TGU, or just the get up, is a complicated, multistep move that many people can benefit from learning.
Starting on your back with a kettlebell raised up to the ceiling, the get up requires the lifter to get from that supine position to a standing position, and back down while the kettlebell remains stabilized overhead. In doing so, your body moves through many important shapes, demanding mobility, stability, breathing, patience and strength. It exposes you to many foundational shapes and movements like rolling, half kneeling and finding support in various angles. Not to mention, the ability to get up and down from the floor is a critical skill.
It is not a move to be rushed. In fact, slower is better - it requires more control and ownership of the shapes. Heavy weights aren’t necessary either, a light to moderate kettlebell will be plenty. When I first learned the get up in college, the instructor had us first demonstrate we could complete a get up balancing our shoe on a closed fist before graduating to weight.
Here are the steps to nail a perfect get up:
Roll to the elbow - stop here! Pause, don’t rush into the next step.
Reach up to the hand - imagine reaching the KB toward the ceiling.
Hips up - drive your hips up creating a bridge.
Feed the leg through - get that knee back! Much further than you think to be in a wide base of support.
Windshield wiper - turn your lower leg as you lift your torso, ending in a half kneeling position.
Stand up!
Lunge backwards to half kneeling.
Windshield wiper the lower leg and reach towards the floor with the free hand.
Feed the leg through.
Slide to your forearm
Roll to your back.
More often than not, a half get up will suffice to get many of the benefits without being overly complicated. It teaches stability and control, and once you can really master the half get up, the full move becomes less daunting.
It’s three steps up:
Roll to the elbow
Reach to the hand
Bridge up, and practice getting the shoulders aligned, making a “T’ with your arms and torso.
Plus the reverse to get back down.
This week - I have many of you playing with a “Get Up to Hand,” which is one less step than the half get up.
Roll to the elbow
up to the hand
back down under control
Less movement steps allows for more reps - which is very interesting. One person said a full get up was easier than 5 get up to hands! I think I agree. It’ll be a great way to build get up tolerance and strength.
I don’t have a video for this one yet, but it’ll be up soon.
Lastly, just for fun, here is a get up I did with the 106LB kettlebell in 2023.
It’s get up season - get excited!
—Justin Miner