Your Weight Doesn’t Define Your Worth (And Never Will)

Let’s cut through the noise: the number on your scales is about as meaningful as the weather in Leicester – unpredictable, often disappointing, and definitely not a measure of your value as a human.  

At Mountain High Fitness, we’ve got a radical idea: you’re worthy of respect, joy and good health at any size. Here’s why we’ll never weigh your worth:  

THE SCIENCE BIT  
- Studies show BMI is outdated (and often harmful)  
- Muscle weighs more than fat – so "weight" can actually mean getting stronger  
- Your mental health matters more than any arbitrary number  

WHAT WE MEASURE INSTEAD  
Energy levels ("Do you feel less shattered?")  
Strength gains ("Can you lift your shopping/kids/ego more easily?")  
Joy factor ("Did you actually enjoy that workout?")  

OUR PROMISE TO YOU  
- No before/after photos (they’re toxic nonsense)  
- No "ideal weight" charts (we burned those)  
- No body-shaming, ever (even "positive" pressure like "beach bod" talk)  

REAL TALK  
If you’ve ever:  
- Skipped an event because of your weight  
- Felt guilty for eating cake  
- Compared yourself to Instagram "fitspo"  

This is your sign: that voice in your head is a liar. You belong here exactly as you are.  

TRY THIS TODAY:  
Next time you catch yourself judging your body, ask:  
"Would I say this to my best friend?" (If not, shut it down.)  

We’re here to get you stronger, happier and more confident – scales optional.  

PS: Our nutrition coach will never put you on a diet – just ask for food that makes you feel good.  

Why I Started Mountain High Fitness

After 15 years as a personal trainer and nutrition coach, I’d heard it all.

The complaints. The frustrations. The sheer dread people felt walking into a gym. And honestly? I agreed with them.

Most gyms suck.

They’re loud, impersonal, and designed to make you feel like you don’t belong unless you’re already fit. They take your money, hand you a key fob, and leave you to figure it out alone. The bathrooms are grim, the staff ignore you, and the whole vibe screams "You’d better look good suffering."

So I built the opposite.

Mountain High Fitness exists because fitness shouldn’t feel like a punishment.

Here’s what I learned from real people—and what we do differently:

1. "I Feel Like I’ve Been Thrown in the Deep End"
Most gyms sign you up, give you a half-arsed induction, and vanish. At MHF, you’re never alone.
- Proper onboarding (no, we won’t just point at the treadmill and walk off).
- Friendly faces who remember your name (shocking concept, I know).

2. "Gyms Are Gross"
Ever used a bathroom with no soap? With mouldy corners and "stuff" on the floor? Not here.
- Nice soap, dry shampoo, deodorant, tampons, hair ties – because adults forget things.
- Actually clean equipment (wipe your damn sweat, but we’ll also deep-clean daily).

3. "I Just Want to Feel Comfortable"
People don’t want to be judged on their physique, their strength, or their workout gear.
- No bodybuilding posers. No side-eyes if you’re lifting light.
- A place where you can train hard, cry, laugh, or just hide in the corner with a coffee.

4. "Corporate Gyms Feel Like a Scam"
Big chains don’t care if you show up—they’ve already got your direct debit.
- No hard sell.
- Actual customer service (imagine that!).

5. "I Want to Like Where I Work Out"
Most gyms feel like a chore. MHF feels like your weird, sweaty second home.
- People chat. Staff give a shit. The music isn’t just aggressive dubstep.
- Parking that doesn’t require a military operation.
- Small touches that matter (good coffee, and zero "motivational" posters).

This isn’t a gym. It’s a rebellion.

I built MHF for the people who’ve always felt out of place in fitness. The introverts. The self-conscious. The ones who’ve been patronised, ignored, or made to feel "not good enough."

You don’t have to love gyms to love it here. You just have to show up. We’ll handle the rest.

Ready to try something different? Book a visit or just turn up—we won’t make you feel like an intruder.

Why Rest Days Are The Hardest (& Most Important) Workout

"Rest days aren’t lazy—they’re where the magic happens." 

If you’re skipping recovery to "push harder," you’re not disciplined. You’re reckless.  

As fitness professionals, we see it all the time—people who think more gym time equals faster results. But science (and experience) says otherwise.  

The Science of Recovery: Why Rest Days Aren’t Optional

1. Muscle Growth Happens When You’re Not Working Out

When you lift weights, you create micro-tears in muscle fibers. It’s during rest that your body repairs them—making you stronger.  

- Study: Research in the Journal of Strength and Conditioning Research (2018) found that athletes who took 48 hours of rest between strength sessions had 20% greater muscle growth than those who trained daily.  

- Takeaway: Skipping rest = sabotaging gains.  

2. Under-Recovery Increases Injury Risk by 40%

A Harvard Medical School study (2019) tracked 10,000 gym-goers and found:  

- Those who trained 7 days a week had 40% higher injury rates than those who took 1-2 rest days.  

- Overtraining also weakens immunity, making you more prone to illness.  

3. Mental Burnout Is Real

- Psychological studies show that relentless training without breaks leads to higher cortisol (stress hormone) levels, killing motivation.  

- Solution: A planned rest day reduces mental fatigue and keeps workouts sustainable.  

The MHF Approach: How to Rest Properly 

1. Active Recovery > Complete Laziness

- Light walks, yoga, or mobility work **boost circulation** without stressing muscles.  

- Try: Our "Rest & Reset" mobility classes (perfect for off-days).  

2. Fuel Your Recovery

- Protein repairs muscle.  

- Sleep is non-negotiable (aim for 7-9 hours).  

- Hydration flushes out toxins.  

3. Book a Sports Massage

- Science-backed: Massage reduces DOMS (delayed onset muscle soreness) by 30% (British Journal of Sports Medicine).  

- MHF offers recovery sessions—because foam rolling alone isn’t enough.  

Your Challenge: Rest Without Guilt 

This week, take a full rest day. No "light workouts." Just recovery.  

Book a massage or stretch session at MHF. Your body deserves it.  

Remember: The strongest athletes aren’t the ones who train the most—they’re the ones who recover the smartest.

Need help structuring your training & recovery? Get in touch with us—we’ll design a plan that works with your body, not against it.  

Burning The Food Rulebook: Why Pizza Isn’t A Moral Failing

We've all been there. That pang of guilt after a slice of cake, the mental tallying of calories after a "cheat meal," the internal monologue that labels certain foods as "bad" and others as "good." It's a relentless, exhausting cycle, and frankly, it's utter nonsense.

Let's cut to the chase: food is not a moral compass. Eating a slice of pizza doesn't make you a terrible person, and skipping a salad doesn't make you a sloth. These are just...foods. Things we consume to fuel our bodies and, yes, to enjoy.

Why do we do this to ourselves? Why do we build these rigid, often arbitrary, rules around eating? We're bombarded with diet culture messages that preach restriction and punishment, whispering that only certain foods are "clean" or "acceptable." We're told we have to "earn" our meals through grueling workouts, turning food into a reward system rather than a basic human need.

It's time to rewrite the script.

Myth-Busting Time:

• Myth: "Eating cake means you’re ‘off track.’"

• Truth: Food is fuel and pleasure. No moral value attached. Let's be real, sometimes you just want cake. And that's perfectly okay. Science backs this up too. Studies, like one published in Appetite (2023), show that restrictive food rules actually increase binge-eating behaviors. When you label foods as forbidden, they become even more desirable.

• Myth: "You ‘earn’ food through exercise."

• Truth: Your body needs fuel regardless of activity. A 2022 study in the Journal of Eating Disorders links this mindset to disordered eating. Exercise is fantastic for your health, but it shouldn't be used as a means to "punish" yourself for eating.

Let's Talk Real Talk:

Imagine your best friend confided in you about their food guilt. Would you berate them? Would you tell them they're weak for enjoying a treat? Of course not! You'd offer compassion and understanding. So, why can't we extend that same kindness to ourselves?

Think about how you'd talk to a friend about their food choices. Now, talk to yourself that way. Replace the harsh self-criticism with gentle encouragement.

My Own Story (and Some Client Wins):

I've worked with countless clients who were trapped in this cycle of food guilt. They'd meticulously track every calorie, label foods as "good" or "bad," and constantly berate themselves for "slip-ups." But through mindful eating practices, and a shift in perspective, they were able to let go of the food rules, and enjoy food again. They found freedom.

Your Takeaway Action:

I challenge you this week to eat something you've labeled as "forbidden" without guilt. Savor it. Enjoy it. And notice how your body feels. Report back. Let's break free from the shackles of diet culture together.

Let’s remember, food is meant to be enjoyed, not feared. Let's burn the food rulebook and embrace a healthier, more compassionate relationship with eating.

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.”