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.
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
Durable
It’s not often that people come into the gym and tell me they want to be more durable.
People want to lose weight, build stamina, gain strength, become healthier, but a side effect of all of that is a less fragile, or more durable body.
When a client came in recently and told me they had a mishap on staging while working on their house, I couldn’t believe it.
They took a big fall from a long way up and walked away unscathed.
I’m not saying luck wasn’t involved, as I’m sure it was. It was pretty cool nonetheless when they told me that the past couple years of strength training made them so durable that a big fall was no big deal.
I’ve heard a lot of similar stories over the years too, involving stairs, ice, ladders and the like.
Whatever it is you’re training for, remember, becoming less fragile is a nice side effect.
Justin Miner
@justinminergain
How to Build to a PR Attempt
Nothing is worse than planning to hit a big PR in the gym, and instead you fry yourself on the build up to the goal weight. There is a fine line between doing enough work to actually get warmed up, and managing fatigue so you feel fresh when you get there.
Here are some basic rules to follow when trying to ring the PR bell.
Do the minimum amount of work to get there, i.e., don’t do all sets of 10 working up to a 3 rep max.
When in doubt, spend more time with just the bar. I’ll typically do AT LEAST 50 empty bar reps when warming up for a back squat.
Keep the weight jumps the same, or smaller, as you get heavier…Even if this makes plate math more difficult.
Minimize attempts over 90% of your best to just 3 lifts. Managing CNS fatigue is just as important as having strong muscles to hit a big lift.
Rest 3-4 minutes between all sets. Seriously!
Here’s an example of someone’s build up to hit a 200 pound squat.
2x10 @ 45 LBS
1x8 @ 95
1x6 @ 115
1x4 @ 135
1x3 @ 155
1x3 @ 175
1x1 @ 185
1x1 @ 195
1x1 @ 200
1x1 @ 205*
*adding in a fourth single above 90% is usually a sign that you’re having a good day.
While these aren’t hard, fast rules that will apply to all of you, for all of your PR attempts. I hope they can be used as guardrail to help guide your weight selection.
The ability to plan out a big lift attempt is an important skill for all seasoned lifters to know.
Justin Miner
@justinminergain
June By the Numbers
Welcome to this month’s installment of By the Numbers, where I pull all the passive data I collect from my watch. I use the start of each month to look back, notice trends and make adjustments for the next month. Let’s get into it!
Steps: 372,632 or 12,421 per day.
Similar to my numbers from May, and about what I expected. Even on days I’m not running, I’m trying to get out and walk a lot and have been frantically trying to cram in some yard work most days too. Highest total in one day was 44,500 - after running 15ish miles up and down Mount Washington. Lowest day was on June 9th, only 5000! That was the day after MSD, and my legs were toast!
Sleep: 7 hours 40 minute average
This is way up! I’ve been really focused on getting here by getting to bed early. Like the sun hasn’t even set yet early. The previous two months the average was 7 hours 12 minutes, so this was a significant improvement. More so, I also got 8+ hours of sleep 12 nights out of the month! I only got it twice in June. Needless to say, I’m feeling good.
Workouts: 25
Basically I only ran last month. I did a handful of kettlebell workouts, and a couple sandbag workouts, but otherwise stayed away from barbells and focused on building running volume. I accumulated 68 miles for an average of 17 miles per week or 2.3 miles per day. I took 3 days off going into Mount Washington, and a few days on the other side too. I’ve found for me that more miles isn’t necessarily better for me, so I don’t know how much that monthly total will climb.
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
Student Becomes Teacher
If you know me and Hannah, you know we love a hotel gym.
That’s why on Saturday morning, despite trying to sleep in, we found our way to the hotel gym for a quick workout before a day full of wedding activities.
This gym was small, as they usually are. There were a good set of dumbbells though, all the way to 50s. Standard for a hotel but also nice when they don’t tap out at 30 pound dumbbells.
We did some obligatory hip stretches and Hannah asked what she should do.
I landed on a hotel workout classic, a quick ladder. One to ten reps of goblet squats and push ups.
Hannah grabbed the 30 pound dumbbell and I (obviously) grabbed the 50. I watched her first squat of the workout and decided I would double the reps to make it harder for myself. I would go up by 2s ending the workout at 20 reps instead of 10.
As you can do with this style of workout, I came out too fast, and was gassed, quickly.
Soon Hannah flipped the script and went coach mode on me.
She finished her round of 6 and said, “I’ll do 6 push ups the rest of the way, my technique is breaking down and I don’t want to do too much.”
On the round of 7 (14 for me), she called out from across the small gym, “not the best push ups I’ve seen you do…”
She was right. They were sloppy. I was rushing. And I was hungry and regretting this morning workout.
I took a good break before the next round and broke my push ups into 4 sets of 4.
“I’m done!” I call out. “I need to quit. I bite off more than I can chew this morning.”
“Probably a good call,” my wife, now coach responds as she finished the workout at an appropriate pace.
That was the day my workout appetite was bigger than I could chew and Hannah was the wise coach in the hotel gym.
Justin Miner
@justinminergain
New Month
The Reuillard Wedding this past weekend was a blast. We had great weather, gorgeous venue, and an all around great time. Taylor will be back in action at GAIN on Friday the 5th for some limited hours coaching.
For me, June was a crazy month. I did 3 races, we travelled to visit friends in Maryland and went away for the wedding as well. It was fun, but this week I’m planning on emphasizing some simple habits to get my body feeling the best.
Here’s what I’ll be paying close attention to this month, I urge you to find a few areas to focus on as well.
Breakfast: My baked eggs, cottage cheese and turkey bacon concoction is so good, and over the past couple weeks I haven’t made it ahead like I usually do. When left to my own devices to make breakfast, I usually don’t eat as much, or feel hungry too soon after. Something about the macros in the baked eggs are just the perfect way for me to start my day and I’ll be back to it this week.
Running: I’ve intentionally pumped brakes on running the past two weeks. I had an aggressive ramp up to Mount Washington, and I wanted to give my body time off following the hard effort. I’m hoping to kick off a summer of track sessions this week. It’s been a couple years since I’ve made my way to the track consistently and it always enhances my running skill.
Electrolytes: On hot days I’ll be sure to get electrolytes in with my water to better absorb the water and replace all the important stuff I lose when sweating.
Morning Movement: Recently Hannah has been getting her workout in the garage early in the morning to avoid the heat. I’ve been joining her, and while I usually don’t do a full on workout, this time has been awesome for me to move my hips around, roll my feet, and get some rotation work in. It’s kind of like warming up for the day and I’ll continue to do it this month.
Barefoot: It’s peak barefoot season right now, I’ll be ditching the shoes any chance I can get to log more time barefoot.
Alright, Happy July first. Take a minute today to reflect on what you’re going to work on this month. Refine some old habits, build some new ones and always audit your routine to see if you can make anything work better. I’ll be in the gym early this week covering for Coach T, see you in the gym!
Justin Miner
@justinminergain
Reminder: Closed Friday June 28
We will be closed tomorrow Friday June 28th so we can travel to the Reuillard wedding. This will be the last blog of the week too. We’ll see you all next week!
Justin Miner
@justinminergain
PS Fourth of July Hours:
CLOSED Thursday July 4th, limited schedule Friday July 5th (9am, 10:30am, 12pm)
Barefoot Time
This summer I want you to get some intentional barefoot time.
Ditch the shoes and take a walk through the backyard, or to get the mail.
Get more warm ups, cool downs and kettlebell swings in with your shoes off.
Stretch your toes and try to wiggle them around, even if it feels impossible!
Our feet play an important role in how we move and feel and perceive
Give them some love by making them work this summer.
If you want a learn more about how important your feet are, and how to best take care of them, I can’t recommend this (old) podcast enough.
Justin Miner
@justinminergain
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