Why Lifting After 40 Isn’t Optional - It’s Survivial

YOUR BODY ISN’T BROKEN – IT’S JUST UNDER-TRAINED

Let’s cut the bullshit. If you’re over 40 and “too busy” to lift weights, you’re not busy – you’re lazy. And I say that with love.

Here’s the cold truth:

• After 40, you lose 1/2 lb of muscle per year if you don’t fight back.

• After 50, weak glutes = hip replacements. Weak back = chronic pain.

• After 60, poor grip strength = needing help to open jars (and dignity loss).

But here’s the good news: It’s reversible. I’ve seen 70-year-olds out-lift 20-somethings in our gym. Here’s how.

1. THE 3 LIFTS THAT SAVE YOUR INDEPENDENCE

(No gym? Use water jugs or resistance bands at home.)

A. Deadlifts: The Ultimate ‘I Don’t Need Help’ Move

Why?

• Mimics picking up grandkids/groceries

• Strengthens posterior chain (prevents back pain)

Form:

1. Feet hip-width, bar over mid-foot

2. Grip just outside legs

3. Push the floor away (don’t pull up)

Regression: Can’t bend? Use a trap bar or kettlebells.

B. Goblet Squats: Toilet Insurance

Why?

• Builds quad strength for standing up from chairs/toilets

• Improves hip mobility

Form:

1. Hold weight at chest

2. Sit back like lowering onto a chair

3. Drive through heels to stand

Pro Tip: “If your knees hurt, widen your stance.”

C. Farmer’s Carries: Grocery Simulator

Why?

• Grip strength = #1 predictor of longevity (Journal of Gerontology)

• Fixes posture imbalances

How:

• Carry heavy shit (dumbbells, kettlebells, grocery bags)

• Walk slowly for 30 sec – 2 min

2. EAT LIKE YOU GIVE A DAMN

Protein Priority:

• 1g per lb of bodyweight daily (Yes, even for women. No, you won’t get “bulky.”)

• Easy sources: Eggs, Greek yogurt, canned tuna

Carbs Aren’t Evil:

• Sweet potatoes > protein bars

• Portion guide: 1 cupped hand per meal

Healthy Fats:

• Avocados, nuts, olive oil

• Portion guide: 1 thumb per meal

3. RECOVERY: YOUR SECRET WEAPON

Sleep:

• Under 6 hours? You’re stealing gains from yourself.

Deloads:

• Every 4-6 weeks, cut volume in half for a week. Your ego will survive.

Walking:

• 8,000+ steps/day. “Not a stroll – walk like you’re mildly late.”

4. REAL MHF MEMBER WINS

• Dave, 52: Deadlifts 140kg after back surgery

• Susan, 47: Went from “I hate gyms” to benching her bodyweight

• Joan, 68: Uses resistance bands due to arthritis – still getting stronger

SO NOW WHAT?

Do Your First Workout (15 mins):

1. Bodyweight squats – 3x10

2. Push-ups (knees OK) – 3x8

3. Farmer’s carry (use grocery bags) – 1 min

Want Help?
👉 Free Consultation + Day Pass at MHF (Message “Strong AF” on Instagram to claim)

Your future self is watching. Will they be grateful or pissed? You choose.

P.S. Share this with someone who “doesn’t have time” to lift. They’ll hate you now but thank you at 60.

Why Carbs Aren’t The Enemy (And Your Influencer/Nutritionist Is Wrong)

Repeat after me: Carbs. Don’t. Make. You. Fat.

If your nutritionist is still peddling the “carbs are evil” BS, it’s time to fire them. Seriously. Carbs aren’t the problem—it’s the ultra-processed junk masquerading as food that’s screwing you over.

At Mountain High Fitness, we’re not here for fad diets or fear-mongering. We’re here for real talk, real food, and helping you feel your best.


The Science Behind Carbs
Let’s get nerdy for a second. Carbs are your body’s preferred source of energy. When you eat carbs, they’re broken down into glucose, which fuels your brain, muscles, and pretty much everything else.

The research:
- A 2022 meta-analysis in Sports Medicine found that carb intake is crucial for performance and recovery—especially if you’re lifting weights.
- A 2020 study in The American Journal of Clinical Nutrition showed that diets rich in whole grains (a type of carb) are linked to lower risks of heart disease and better gut health.
- A 2021 review in Nature Metabolism highlighted that processed carbs (like sugary snacks) spike blood sugar, while minimally processed carbs (like oats or sweet potatoes) provide sustained energy.

Cutting carbs to “get lean” isn’t just outdated—it’s counterproductive.


The Problem with Low-Carb Diets
Low-carb diets have been around for decades, but here’s the truth: they’re not sustainable for most people. When you slash carbs, you’re not just cutting calories—you’re cutting out an entire food group. This leads to:
Energy crashes: Your brain and muscles run on glucose. No carbs = no fuel.
Mood swings: Deprive your brain of glucose, and you’ll feel like a hangry gremlin.
Binge cycles: Restriction often triggers overeating later.


Carbs Aren’t the Problem—Processed Food Is
Not all carbs are created equal. A sweet potato isn’t the same as a Pop-Tart.

Nutrient-Dense Carbs (Eat More of These):
- Whole grains (brown rice, quinoa, oats)
- Fruits (bananas, apples, berries)
- Starchy veggies (sweet potatoes, squash, carrots)

Ultra-Processed Carbs (Limit These):
- Sugary cereals
- Refined breads
- Hyper-palatable snacks (looking at you, “protein bars” with 20 ingredients)

The problem isn’t carbs—it’s how they’re processed and marketed.

How to Eat Carbs Without the Guilt Trip
1. Pair Carbs with Protein and Fat
Slows digestion and keeps energy stable. Example: grilled salmon with quinoa and roasted veggies.
2. Time Carbs Around Activity
Eat most of your carbs before or after workouts—your body will use them for fuel, not storage.
3. Ditch the Labels
Food isn’t “good” or “bad.” It’s fuel, joy, or sometimes just a damn treat.

Why Your Influencer/Nutritionist is Out of Touch
If your nutritionist is still demonizing carbs, they’re ignoring decades of science. Here’s what they’re missing:
- Sustainability: Restrictive diets fail 95% of the time (International Journal of Obesity, 2020).
- Cultural Joy: Life’s too short to skip your grandma’s lasagna or a fresh-baked sourdough loaf.
- Mental Health: Balanced diets with carbs reduce anxiety and improve mood (Nutritional Neuroscience, 2019).

Your Action Step
Swap that sad “low-carb” protein bar for a proper meal: grilled chicken, roasted sweet potatoes, and steamed greens. Your gains (and sanity) will thank you.

Ready to ditch the diet myths and embrace real food? Come see us at Mountain High Fitness.

Self Love isn’t just bubble baths - it’s lifting heavy sh*t

Let’s get one thing straight: self-love isn’t about scented candles, Instagram quotes, or pretending everything’s fine when it’s not. It’s about looking in the mirror and saying, “You’re strong as hell, and you deserve to feel it.”

At Mountain High Fitness, we’re not here for toxic positivity or airbrushed perfection. We’re here for barbells, high-fives, and reminding you that your body is already enough.

Why Self-Love and Strength Training Go Hand in Hand
You’ve probably heard the phrase “strong is the new skinny.” But here’s the thing: strength isn’t about aesthetics. It’s about what your body can *do*.

When you lift weights, you’re not just building muscle—you’re building confidence. Every rep is a reminder that you’re capable of more than you think. And that’s where self-love comes in.

The Science:
A 2020 study in ‘Body Image’ found that strength training improves body appreciation more than cardio alone. Why? Because lifting teaches you to focus on your body’s abilities, not just its appearance.

Another study in ‘Psychology of Sport and Exercise’ showed that women who lifted weights reported higher levels of self-esteem and body satisfaction. And guess what? The same applies to men, non-binary folks, and everyone in between.

The Problem with ‘Self-Love’ as a Marketing Gimmick
Here’s the thing: self-love has been hijacked by brands trying to sell you stuff. They want you to believe that buying their overpriced candles or detox teas will magically make you love yourself.

Spoiler alert: it won’t.

Real self-love isn’t about spending money—it’s about investing in yourself. And one of the best investments you can make is strength training.

How to Start Your Self-Love Journey in the Gym
1. Pick One Exercise That Makes You Feel Powerful
It doesn’t have to be a deadlift or a bench press. Start with something simple, like a push-up or a goblet squat. The goal isn’t to impress anyone—it’s to prove to yourself that you’re stronger than you think.

2. Ditch the Mirror (For Now)
Mirrors are great for checking your form, but they’re also a breeding ground for self-criticism. Try turning away from the mirror and focusing on how the movement *feels*.

3. Tell Your Inner Critic to F*** Off
We all have that voice in our heads that says, “You’re not strong enough” or “You don’t belong here.” Next time it pops up, tell it to shut the hell up. You’re here, you’re trying, and that’s enough.

Why This Matters
Self-love isn’t a destination—it’s a journey. Some days, you’ll feel like a badass. Other days, you’ll feel like a sack of potatoes. And that’s okay.

The point is to show up, even when it’s hard. Because every time you do, you’re reminding yourself that you’re worth the effort.

Your Action Step
Next time you’re in the gym, try one exercise that makes you feel powerful. And if you catch yourself nitpicking your reflection, take a deep breath and say, “You’re doing your best, and that’s enough.”