Frequent Full-Body Strength Workouts For More Muscle

The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]

Every BODY Needs To Train For Power

Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]

The Grinnell Training Workout Program Design Book Summary

In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]

Why Every Gym Owner Needs a Quality Internship Program

The growth of your business will largely depend on how well you recruit, hire, and train your staff. You will depend on these people in order for your business to run properly. Understanding how to do this can be difficult. In this book, I am going to show you how you can develop an internship program that will provide a feeder system of trained (your way!) interns ready to fill spots on your team. I […]

5 Items I Keep in My Cupboards at All Times

There are certain foods that I feel you should always have on your grocery list. These are foods that you can pair with many other foods, make certain foods taste better, and provide an array of nutrient value. Olive Oil Nuts & Seeds Dark Chocolate Grass-fed Whey Protein Coconut oil You can keep these in your kitchen and you can use them when you need them. These are things that make very quick cooking possible […]

4-Week HIIT Program for the Summer

The sun is finally starting to shine through (here in Michigan), and summer is finally here! The lack of vitamin D during the colder months may have reduced your ambitions to stay on your workout program and shot your ability to reduce your food cravings. Well now is the time to get back after it before summer comes. In order to shed body fat while maintaining and even build muscle, you need to have a […]

Joint-Friendly Alternatives to Barbell Training

When it comes to weightlifting, lifting weights, and strength training in general, the barbell is the signature tool we think of, and for a good reason. Various strength-training movements with the barbell can produce phenomenal results when done correctly. However, traditional barbell training can come at a cost. Learning Curve Understanding how to perform various barbell movements such as the deadlift and back squat takes a fair amount of skill. From the set up to […]

Why Fiber is so Important For Digestion

What is fiber and are you getting enough fiber in your diet? Fiber is a complex carbohydrate that our body does not digest. Fiber can be divided into two general groups, soluble and insoluble. The main difference between these two is that soluble fiber can absorb water while insoluble fiber does not absorb water or dissolve in water. This means that when consuming foods rich in soluble fiber, it helps to keep our stools softer […]

About Me


Justin Grinnell is the Owner of State of Fitness, an 11,000 square foot space in East Lansing, Michigan. Opening its doors in 2010, State of Fitness is already one of the leading training facilities in the Midwest. State of Fitness has over 350 members who train every day under his leadership. He also operates a Corporate Wellness facility at Jackson National Life in Okemos, Michigan servicing over 2,300 employees. In addition to being a facility owner, Justin has been a featured writer for over seven years in the magazines Healthy & Fit and Muscle & Fitness. Justin has also written for various online publications such as Breaking Muscle and The Personal Training Development Center.  

Justin has acquired over 35,000 hours of training and coaching experience in the last 15 years. He has competed in several bodybuilding shows, powerlifting, Olympic lifting, 1⁄2 marathons, and CrossFit competitions. In 2004, Justin graduated with honors from Michigan State University where he obtained a degree in Kinesiology and Exercise Science. He currently serves on Board of The College of Education at MSU. Justin has mentored over 300 students in his internship program from the Kinesiology program at Michigan State University.  

Justin is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, a Certified Personal Trainer through the National Academy of Sports Medicine (NASM) and the International Sports Sciences Association (ISSA). Justin holds a level I certification through CrossFit and Precision Nutrition. Justin is certified in the Functional Movement ScreenTM Level II.  

Justin is the author of several E-books, including “The Grinnell Lifestyle: My Nutritional Doctrine” and “How to Build a Rockstar Personal Training Internship” and “The GTS Training Model” at State of Fitness. He is a speaker for the National Fitness Business Alliance with Thomas Plummer and is on the Personal Training Advisory Board Member for Retro Fitness and KokoFit Clubs.  

Justin lives in East Lansing, Michigan, with his wife, Kathleen, and two sons, Brennan and Beckett.