It’s easy to forget all the things around us contribute to our health and how we live. Last week, Australian researchers published a paper about the “horns,” or bone spurs young people are developing on the back of their heads from prolonged cell phone use. Humans are adaptable. In the gym, we create a stimulus and your body changes to overcome it. Our environment outside of the gym is playing a big role too.

Technology is shaping our brains and now maybe even altering our skeleton. Technology isn’t going anywhere, we must modify our environment to help ourselves not become overrun with technological woes. App limits, no phones before bed and trying to walk more should be top priorities for us all.

We all want to live better, healthier lives. In order to do that, we’re going to need to keep a serious eye on the rectangle that you’re reading this from now. The phone is becoming more and more addictive, to the point of alternating our skeleton. We need parameters or guidelines in our live to make sure we’re not overdoing it.

Justin Miner

@portsmouthcoach

Time for nice weather, late sunsets and stuffing our social calendar. Hopefully you’re headed on a vacation or two. All of that means time away from the gym. I’m here to tell you that it’s going to be okay. You’re going to survive a week’s long vacation without access to a gym. I would be as bold to say that it may even benefit you.

Taking some time off lifting lets your muscles recover. Sure, you’ll feel a little out of sync, maybe even weaker your first session back, but after you get that out of the way, it’ll benefit your fitness. You won’t be starting from scratch again. Your body knows how to do these exercises and knows how much weight it can handle. It won’t all disappear without you really trying to give it all up.

Careful how much slack you do give yourself. While some time off won’t hurt, letting that time off or skipping the gym every Saturday morning instead of just that one when you were out of town will add up. Each time you skip a session you could make, it gets easier to skip the next one. Keep that in mind as the perfect weather starts to roll in (hopefully!).

I’m ready for a great summer, both in the gym and out in the real world. Let’s make sure we hang on to our fitness and challenge ourselves but let’s get outside the gym as well. Try something new, do active things outside, walk more, go to the beach, go on a hike, just keep moving and try to have fun.

Justin Miner

@portsmouthcoach'

Improving power output, in regards to fitness, is about how quickly we can produce force. We see expressions of power all the time: a fast, crisp deadlift from the floor, jumping to a box, side tossing a medicine ball and shouldering a d-ball all express power.

As we age, power output, not strength is the first thing to decline. We want to keep the ability to move quickly and rapidly, producing force over time. It will help us keep power up and aid in maintaining strength.

Put a little extra pepper on those medicine ball slams or shotputs. Try to move the bar quickly when standing up from a squat and be explosive on those swings. We can do dedicated power training, things like olympic lift variations or dynamic effort loading protocols, however, we can also try to improve our power output by being deliberate during strength work. Move that bar!

Justin Miner

@portsmouthcoach

During our movement assessment with new clients, we look at how they move and what sorts of movement habits they've developed. Besides watching, it’s an opportunity for us coaches to provide cues and see if we can clean up the movement.

There is one cue that seems to make things click for people. It’s screwing your feet into the ground. Even the most die-hard fitness enthusiast is unaware of this simple cue and how much it can impact their movement patterns. 

Hopefully, if you’ve been training at GAIN for while, this is a boring reminder of something you always do. When we screw our foot outward, or heels towards each other, without letting them move, we effect the whole lower body system. I create a stable foot arch, my knee caps rotate away from each other, creating a stable knee, and my hips rotate outward, providing you with the optimum position to create tension and therefore, move.

Your squat may look great while being unaware of this. I would challenge you to think that it could feel a lot better if there were more tension. The more tension we create, the more stable we are and the more force we’ll be able to produce.

Justin Miner

@porstmouthcoach

You ever have one of those days where everything clicked? Time flies by, you’re feeling good, not distracted and ready to make stuff happen. I call that using momentum or having rhythm.

Running is about rhythm. Having the rhythm to move over the ground in a smooth and fluid way. Hiking is the same. You get lost in one foot in front of the other. Focused on the task of reaching the destination. Your breathing matters, where you’re looking matters, the sounds around you and feel of the woods and your state of mind create the rhythm.  I try to create the rhythm I feel while running or hiking or camping during my normal day. 

For me, its a blend of having a schedule, but also having flexibility so I can do what I have momentum to do - trying to not lose the rhythm. If my day is too rigid, I can't find the the groove. I feel like I’m being pulled in too many directions. Instead of focusing on what I’m doing, I focus on what I need to be prepared for next. Often at the expense of what I should be focused on.

The opposite happens too. With too much flexibility, I may try to come up with the most fun or most productive thing, only to spend the time I have planning it and never pulling the trigger. In other words, unable to find the rhythm.

How do you find rhythm in your day? Are you a scheduler or a free-wheeler? What activities help you find rhythm or get in the groove? Which ones throw it off? Let me know! 

Justin Miner 

@portsmouthcoach

I spent last week off the grid. Where I was, there's no cell service. That removed the temptation of scrolling through and seeing what was happening in the world. After a couple of days I adjusted to not having the rectangle in my pocket provide all answers and fill in down time. 

There’s always a task to do when backpacking. Whether it’s gathering wood to burn, setting up camp, drying out wet hiking clothes or filtering water, there’s always something to do. I would get lost in these tasks. There wasn't much else to worry about and no phone to provide distraction. 

Reintroduction to normal, 21st century life is tough. As soon as you turn your phone back on, you’re hit with the wave of distractions and angst that comes with the territory of having that phone. I’ve written before about how I need to slow down, concentrate on what I’m doing instead of jumping to the next thing. That week of backpacking was a nice reminder to slow down, do what you’re doing well and stop letting distractions run your day.

Justin Miner

@portsmouthcoach

In order to work towards a goal we must take action. If we don’t change our daily habits we will remain the same. It is important to understand that these actions must match what we’re trying to accomplish. 

If weight loss if our goal we shouldn’t be eating a lot of fried and greasy foods. If we want to improve out health we shouldn’t be smoking cigarettes. This idea is simple, but serves as a good reminder.

To create a lasting change we must understand what actions move us toward or away from our goals. Then we can find ways to implement these actions consistenly into our daily lives.  

Taylor Reuillard

@tailored_strength

It’s important to become proficient performing basic movement patterns (squat, hinge, push, pull etc.)  before progressing to more advanced variations. This is a lengthy process that requires hours of practice – repeating the same exercises over and over again. 

Thinking of movement as a skill will make this process more enjoyable and lead to more sustained progress. Jumping into advanced exercises without spending time with the basics won’t get us very far – and it could potentially lead to injury. 

Trust the basics, they work. Practice them with intent. Trying to perform them perfectly should keep you busy for a while.

Taylor Reuillard

@tailored_strength

To get the most out of our training it’s important to develop movement awareness. To improve this we need focus on what’s happening while running, biking, lifting weights, etc. Concentrating on technique will improve exercise effectiveness and promote progress. 

Think about when you first learned an exercise – you had to slow things down and think about what you were doing. This concept should continue well after the initial learning process – there are always ways to refine and improve technique. 

Going through the motions mindlessly can lead to sloppy form and potential injury. We want to own our movement, be in control and move with a purpose. 

Taylor Reuillard

@tailored_strength

We’ve all experienced failure – it’s an inevitable part of life. How do you respond to it? Do you give up and stop trying? Or do you reflect and learn from your experience.

In order to grow we must fail. We have to try new things and put ourselves in uncomfortable situations. It is in these moments that we learn and develop. 

We shouldn’t avoid failure. We should use it as a tool to improve ourselves and overcome obstacles. Your mindset is so powerful – a small change makes a big difference. 

“Failure is simply the opportunity to begin again, this time more intelligently.”

-Henry Ford

Taylor Reuillard

@tailored_strength

We’re surrounded with technology. Our phones are wonderful but wreak havoc on our bodies. Constant light, small screens, push notifications and checking likes is wiring our brains to crave those dopamine hits each time we pick up our phones. It’s rare when we go a few hours without using it, never mind a full day or a week.

I’ll be checking out this week. I'm headed into the woods for a backpacking trip and I’ll be turning off my phone. I’m looking forward to some solitude and time away from my phone and computer. Taylor will be keeping the blogs going every day, so be sure to check back here tomorrow. 

Have a great week. Plan your trips to the gym, eat to fuel your body and if you get a chance, give yourself a mini break from technology and try to shut it down for an hour or two this week. I promise you’ll be happy that you did. See you next week! 

Justin Miner

@portsmouthcoach

Mastering the fundamentals is key for high performance teams and individuals. These masters, are able to understand the basics, not let it bore them and be okay with small incremental changes. This attitude affords high performers a better understand of what they’re doing, how it works and how it can transfer to other skills. 

In Atomic Habits, James Clear includes a line graph of how improving 1 percent each day or getting 1 percent worse every day will work out over a year. Turns out, if you get 1 percent better every day for a year, you’ll have improved 37 times better than then you started.

Realize that the small choices we make every day will impact us in the long run. Your mental battle whether to have a salad or a sandwich for lunch doesn’t matter today, but it will matter when you choose salad 100 times and sandwich only 5 times. We all want big changes now. We must realize that small decisions we make every day impact the changes drastically over time.

To be the bearer of bad news, your goal will take longer than you want it to. Focus on what you can do each and every day. Master the fundamentals, be okay with getting bored of doing the same thing. The small decisions and changes you can make will have a big impact in the long run.

Justin Miner

@portsmouthcoach

Regardless of your goal, better sleep will help. If you want to lose weight, build strength, get better grades, be more alert, be less stressed, more and/or better sleep will help. Don’t think sleep is a big deal? Matthew Walker, author of Why We Sleep, says “the silent sleep loss epidemic is one of the greatest public health crisis we face in the 21st century.”

Walker makes arguments that lack of sleep makes us more vulnerable to caner, Alzheimers, depression, obesity, amongst a host of other medical conditions. It isn’t as easy as getting more sleep either. We need to get better quality sleep, especially if you’re someone who struggles to sleep at all. Use these tips below to upgrade your sleep hygiene and get a restful night of Zs. 

Establish a routine. Go to bed and get up at the same time everyday. Yes, even the weekends. It will help your body get used to the pattern and you’ll start getting sleepy around bedtime and pop out of bed ready to go in the morning.

Keep it cool and dark. Make your room as dark as possible. If light still makes its way in, try using a mask. Walker says optimum sleeping temperature is 65 degrees. 

One hour before your bedtime, shut down the screens. That means no phones in bed! 

Avoid using caffeine after 1pm. If you can drink a cup of coffee at night and still fall asleep, congratulations. It still messes up your sleep cycle even though you think you’re immune to caffeine’s effects. Same goes for alcohol. It blocks your REM dream sleep.

Sleep is the hidden performance booster we all have within our control. Establish a routine and work on building the habit. You’ll be glad you did. 

Justin Miner

@portsmouthcoach

We’ve talked a lot on here about how you need to be consistent to make positive changes. We commonly hear people venting that their weight loss isn’t moving fast enough or they aren’t making strength gains. My question to you is, are you being as consistent as you think you are? 

We often think we’re doing better than we actually are. A nice way to find out is tracking your progress. For eating, I recommend people do a food log.  I’d like to see a week’s worth of eating, written down, in detail. 

When you go over it, you might start coming up with excuses. Well that night I had this event, and Saturday was a special date night and Sunday was so nice out I needed to have a couple beers outside and Monday was a crazy work day. The excuses start flying. I don’t want to bring this to your attention to shame you. Rather, I’d like to point out that you aren’t as consistent as you think you are.  That's the underlying problem. Not deciding between keto or vegan or paleo. 

If you’re in a rut and are unsure why, really ask yourself if you’ve been as consistent as possible. Track your habits over a week or two and you’ll see if you hit your macros accurately, aren’t over consuming calories and hitting the gym as frequently as you think you are.

Justin Miner

@portsmouthcoach

It’s a well known rule that we’re supposed to brush our teeth for two minutes. This is a good reminder, that we need to spend time doing things for them to be effective. When we stretch or do mobility work in the gym, it would benefit you to think of this teeth brushing rule. 

The longer you’re able to hang out in a stretch, or create active movement in a mobility drill, the more effective it will be. People often rush through the mobility work or warm up drills at the gym. These things, while time consuming, are intended to slow you down. If we have a hip mobility drill paired with a deadlift, we want a couple things to happen. 

We want to let your muscles recover from your deadlift set. You may feel ready to go, but with a heavy weight, we want to make sure the muscles are ready to again to produce the most force. A mobility drill is a way to slow you down, because the more you hang out, the more change you’re going to see. Which is our second point. We want to slow you down, but also, we want to improve your deadlift position while you're working out. If you really take your time, focus on your mobility work, you’ll hopefully come back to the bar in a more comfortable position than before.

Don’t rush. Give your tissues time to relax. When we first get into a stretch, it can be uncomfortable and burn quite a bit. Get through that initial discomfort and you’ll notice a big difference. The longer you can last, the more results you’ll see.

Justin Miner

@portsmouthcoach

The least sexy, most effective thing you can do for you health is walk more. I talk to people wanting to make positive life changes all the time. Many people say they want to do more in the gyn or they’ll add pilates or yoga on their days off. What about going for a 30 minute walk every day? I often suggest.

No one wants to do it! There aren’t many people I know that can actually put their shoes on, get out the door and go for some low-level aerobic exercise. Walking moves your hips, pumps blood to your muscles and gets you outside. It will help with you recovery, your energy and might even help you sleep better at night. 

Walking more should be a priority for you. What’s stopping you? 

Justin MIner 

@portsmouthcoach

We’re pretty impressive. Humans I mean. What's crazy is we can go weeks without food, days without water but barely a couple minutes without breathing. Breathing is so important that we leave it up to our autonomous nervous system. This allows us to stay alive while using brain power for other things like scrolling Instagram, driving and not getting hit by a car while walking down the street.

Controlling our breath is powerful. Since we never think about it, we don’t realize that controlling it can have such an impact on our mood, or the state that we’re in. We can use different breath patterns to elicit different states. Many of you are familiar with meditation, which is concentrating on your breath to notice your thoughts and feelings. What I’m talking about is called breath work. It isn’t necessarily meditating, but can produce similar results.

We can do breath work in a variety of ways. As a dedicated training session, like pushing the sled using nasal breathing only, or using a certain number/types of breaths as a rest period. You can do it as a warm up, like we do at the gym. You can also do it post workout, to tell your body it’s time to calm down. Below, are a couple protocols you can try right now.

Feel Alert:

3 rounds of 4 second inhale, 8 second hold, 4 second exhale 

Then, take 15 breaths, full inhale, relaxed (not full) exhale

Then, hold your exhale for 10-30 seconds

Repeat 2-3 more times

Try this right now if you’re trying to wake up, or when you’re shifting tasks today

Down Regulate:

5 second inhale through your nose

10 second exhale through your nose or mouth

20-30 breathes

This is a good one to do post workout and if you’re feeling anxious or stressed.

Let me know how they make you feel! 

Justin Miner 

@portsmouthcoach

We place an emphasis on single leg exercises at the gym. They’re a great functional strength builder, improve stability, and don’t stress our spine as much as heavy squats and deadlifts will with both feet planted. When we look into real life and sports, many of the tasks we do are from one leg. We rarely plant both feet and get ready to perform a movement.

Single leg exercises expose you. They show you where you’re weak and what your bad habit is to work around that weakness. They show us where we’re off from one side to another. Which leg we favor and obviously spend more time on.

The bad news is that we’re not symmetrical. At least not as much as we’d like to think. You’re always going to have a good one leg SLDL side and a not as good side. Reverse lunges will come easy on one leg while the other might make you fight for balance more. Doing movements on one leg, will help even it out. It will teach you how to stabilize, use the correct muscles and notice your poor movement habits. 

It can be easy to mail it in on these important movements because they’re typically not the main event of your workout. Be sure to focus and concentrate on what you’re doing. These single leg exercises won’t get easier without more reps.

Justin Miner

@portsmouthcoach

We like metrics. They tell us how we’re progressing, if we’re stalling and provide data to see specifically how we can improve. We can see numbers on the bar go up, numbers in our bank account change and a whole host of others.

With running, I can look at weekly mileage, heart rate, average pace, elevation gain and time on my feet. What I’ve noticed though, that gets me in a training groove more than any of the previously mentioned metrics, how many times I get out on a run when I didn’t want to. 

You can measure the same thing. How many times do you show up to the gym when you don’t want to? Afterwards, like me, you probably feel better than before, accomplished and happy that you forced some time for yourself. 

There will always be reasons to skip training. There will always be days when we don’t want to. I’m challenging you to ask yourself, can I do it anyway? If you do, I know two things will happen. You’ll be happy that you did it and you’ll build resilience in the process. There will always be a work thing, traffic, appointments, bad weather and stuff to do. Can you measure how many times you still get it done even when you don’t want to?

Justin Miner 

@portsmouthcoach

Happy Tuesday. I hope you had a great long weekend. As you’re waking up, reading this and maybe drinking some coffee, I hope you’re prepared for the week. Ready to give it your all, work towards your goals and have a fresh start.

A slight schedule shake up, like having a Monday off, can really work in our favor. It busts us out of a rut and makes us feel rejuvenated. While we’re all going to have a difficult time remembering what day it is this week, we’ll all be better off because of it.

We’re creatures of habit, which is a good thing and a bad thing. It’s good because it allows us to be autonomous and make decisions easily. It’s bad when we try to make every decision autonomously and we get out of whack and spiral through day after day.

Today's your chance. Don’t cling on to weekend feelings or talk about Tuesday Scaries, get back on the wagon and get back in the groove.

PS - Two announcements

May Beer Night is Wednesday 5/29 @ 6:30

June Group Community Workout is Saturday 6/1 @ 9am

Justin Miner

@portsmouthcoach