Mountain Fitness Co.

09/04/2026

TOMORROW IS THE NIGHT!!! Kicking off our fall line dancing program! No experience necessary! This is an all ages event and kids may dance for free as long as they are accompanied by an adult at all times. We will be covering Beginner to Advanced dances! You are welcome to come and just check out what is happening too. Thank you to House of Libby Event Center for hosting us!

09/03/2026

We have had an amazing start to September!!! New members, new songs, and bigger weights! I am always so impressed at not only how hard you all work, but how much you support each other when things get tough. ❤️ Dhana Nelson Alisha Barrows Amanda Harris Chelsea Dodd Sunny Terry Kuehnel

09/02/2026

Wednesday class schedule! We are going into our 3rd round of programming!!! So much progress and growth!!😃 🍂

08/30/2026

08/29/2026

Keep the Bar Close: Why a Straight Bar Path Matters

There’s something incredibly simple about good lifting mechanics that we sometimes overcomplicate:

Keep the weight close to your body.

Whether you're deadlifting, cleaning, pressing, squatting, or simply picking something up off the floor, the farther a load gets away from your body, the harder your body has to work to control it.

And that isn't just a gym rule. It's a life rule.

The Bar Shouldn't Go on a Sightseeing Tour

When we're lifting a barbell, we want the bar path to be as straight and efficient as possible. Same goes for certain dumbbell and kettlebell movements.

Think about a deadlift.

Ideally, the bar travels vertically, staying close to your legs and body. It doesn't swing forward around the knees. It doesn't drift several inches away from you as you stand up.

Why?

Because distance matters.

The farther the weight moves away from your center of mass, the greater the leverage placed on your body—particularly your lower back.

A load that's close to you is easier to control.

A load that's far away creates a longer lever arm, which means your muscles and joints have to produce more force to keep everything stable.
That's where we start seeing unnecessary stress.

Think About a Grocery Bag

Here's the easiest way to understand it.

Pick up a heavy grocery bag and hold it directly against your body.

Now extend that same bag straight out in front of you.

Same bag.
Same weight.
Completely different demand.

Your shoulders, upper back and trunk suddenly have to work much harder because you've increased the distance between the load and your body.

Now imagine doing that repeatedly.

That's essentially what happens when we allow a barbell to drift away from us during a lift.
We're making the movement harder without getting any additional benefit from it.

Your Body Loves Efficiency

Good movement isn't necessarily about using the most muscle possible.

It's about using the right muscles, in the right position, at the right time.

When the bar stays close, we can maintain better positioning and allow our hips, legs and posterior chain to do the work they're designed to do.

When the bar starts drifting away, our body has to compensate.

Maybe your shoulders round.
Maybe your hips shoot up.
Maybe your lower back takes over.
Maybe your knees move around trying to get out of the way.
Maybe you find yourself pulling with your arms when you shouldn't be.

The body is incredibly good at finding a way to complete a task.
But just because we can complete the lift doesn't mean we're doing it efficiently.

This Is Where "Functional Fitness" Actually Matters

We love to throw around the word functional in fitness.

But functional movement isn't about making an exercise look complicated.
It's about becoming better at the movements we actually use in life.

And guess what?

Life is full of awkward objects.

Laundry baskets.
Boxes.
Kids.
Dog food.
Groceries.
Buckets.
Furniture.
Tools.
Firewood.
A suitcase.
A bag of feed.
That ridiculously heavy Amazon package you weren't expecting.

Most of us aren't going to injure ourselves because we performed one imperfect deadlift in the gym.

We're more likely to get into trouble when we're tired, distracted, twisted sideways, reaching for something, or trying to pick up a heavy object that's sitting six inches farther away than we'd like.
That's why practicing good mechanics in the gym matters.

We're teaching our bodies a movement strategy.

The "Hinge First" Rule

When something is on the ground, don't immediately think:

"How do I bend over and pick this up?"

Think:

"How do I get my body into position so I can bring the object close to me?"

Get your feet where they need to be.
Hinge at the hips.
Brace your trunk.
Get close to the object.
Grip it.
Then stand up using your legs and hips.

Instead of reaching your arms toward the object and trying to muscle it up from six feet away, move your body toward the load.

That's a huge difference.

What About When the Bar Has to Move Around You?

Here's an important distinction.

Keeping the bar path straight doesn't mean the bar can never move around your body.

In Olympic lifting, for example, the bar may need to travel around the knees and other anatomical structures. But we're still trying to keep that path as close and efficient as possible rather than allowing the bar to swing dramatically away from us.

The goal isn't perfection.

The goal is minimizing unnecessary distance.

Shorter lever. Better control. Less wasted movement.

Don't Confuse "Close" With "Crashing"

There's also a balance here.

The bar shouldn't be scraping your shins or smashing into your knees.

Keeping the load close doesn't mean forcing your body into an unnatural position.

It means maintaining a strong, efficient relationship between your body and the load.

Your stance, anatomy, mobility and the specific exercise all matter.

That's why technique isn't one-size-fits-all.

The Real Lesson

Here's what I want people to take away from this:
Don't make your body fight physics unnecessarily.
Gravity is already doing its job.
We don't need to make things harder by creating enormous lever arms with poor positioning.

Bring the load toward your center.

Keep it controlled.

Move efficiently.

Build strength around good mechanics.

And then take that skill outside the gym.

Because the goal isn't just to deadlift more weight.

The goal is to be able to pick up the damn box when you're 60.

To carry your groceries without wrecking your back.

To lift your kid.

To move furniture.

To haul firewood.

To get something heavy out of the truck.

To live your life without being afraid of your own strength.

Fitness isn't just about what happens underneath a barbell. It's about teaching your body how to handle the demands of real life.

So the next time you're lifting, ask yourself:
Is the weight moving efficiently—or am I making my body chase it?

Keep the load close.
Keep the path efficient.
Build the strength.

Then take that strength with you when you walk out the gym door.

08/29/2026

Here is our upcoming class schedule for September!! We are kicking off this month hard and offering many new class times!! ALL of our classes are modified for clients of every fitness level. Contact us today!!!

08/27/2026

When Your Thyroid Changes You: Living With Hyperthyroidism, Perimenopause, and the Person You Don't Always Recognize

There are some illnesses that people can see.
A broken bone. A cast. A surgical scar.

Then there are illnesses that can completely change the way you feel, think, behave, sleep, and function—and from the outside, nobody has any idea what is happening.

Hyperthyroidism can be one of those illnesses.

When your thyroid produces too much hormone, it can feel like your entire body has been pushed into overdrive. Your heart may race. Your hands can shake. You may sweat constantly or feel unbearably hot. Sleep becomes difficult. Anxiety can become overwhelming. You may experience irritability, nervousness, weakness, weight changes, digestive problems, hair loss, menstrual changes, and exhaustion.

And sometimes the hardest part isn't the physical symptoms.

It's what happens to your mind.

When You Don't Feel Like Yourself

An overactive thyroid can affect your nervous system and your emotional state. Anxiety, irritability, insomnia, panic-like symptoms, mood changes, and difficulty concentrating can become part of the picture.

You can become short-tempered.

You can become overwhelmed by things that normally wouldn't bother you.

You can cry more easily.

You can feel restless, agitated, exhausted, or like your brain simply won't shut off.

And sometimes you don't even realize how different you are acting.

That's the part people don't always understand.

The person experiencing the flare may not be consciously choosing to be difficult, angry, distant, emotional, or unpredictable. Their body may literally be operating differently.

That doesn't mean hurtful behavior should be ignored or excused. It means there needs to be room for compassion, communication, accountability, and medical care.

Sometimes the person needs someone to say:
"I know this isn't you. Let's figure out what's happening."

Then Add Perimenopause

For many women, there is another layer to this story.

Perimenopause can bring its own collection of hormonal changes—sleep disruption, mood changes, anxiety, temperature fluctuations, menstrual changes, brain fog, and fatigue. Some of these symptoms can overlap with thyroid disease, making it incredibly difficult to know what is coming from where.

That overlap can make an already difficult situation feel like absolute chaos.

You can wake up one day feeling like you're fighting your own body.

One day you're exhausted.

The next you're restless.

Then you're sweating, your heart is pounding, you can't sleep, you're anxious, you're emotional, and you're wondering why you don't feel like yourself anymore.

And because the symptoms can overlap, it is important not to simply assume everything is "just menopause." Thyroid function can be evaluated with blood testing, and determining the cause of hyperthyroidism matters when choosing treatment.

The Flare-Ups Are Real

One of the most frustrating things about thyroid problems is that you may have periods where you feel somewhat normal—and then suddenly feel like you've been hit by a truck.

A flare can leave you exhausted after doing something that normally wouldn't be difficult.

Your heart may race.

Your body may tremble.

Your thoughts may race.

You may feel wired but completely depleted at the same time.

And when you finally crash, you may wonder how something happening inside your body can have so much control over your entire life.

It can affect work.
Relationships.
Parenting.
Exercise.
Sleep.
Sexual health.
Confidence.
Your ability to simply get through the day.

There Are Treatment Options

The good news is that hyperthyroidism is treatable.

Depending on the cause, severity, symptoms, age, health history, and personal preferences, treatment may include antithyroid medications such as methimazole or PTU, beta blockers to help control symptoms like rapid heart rate and tremors, radioactive iodine, or surgery.

There isn't one universal treatment that is right for everyone.

And treatment isn't something to navigate alone.

An endocrinologist or other qualified medical professional can help determine what is causing the hyperthyroidism and which approach makes sense.

Give People Grace—But Don't Remove Accountability

This is the part I think we need to talk about more.

When someone's hormones are out of balance, their behavior can change.
They may not recognize themselves.
Their family may not recognize them either.
That doesn't mean everyone around them has to tolerate being mistreated. Boundaries still matter. Communication still matters. Taking responsibility when you're feeling better still matters.

But support matters too.

Instead of immediately saying, "What is wrong with you?"

Maybe sometimes we should ask:
"What is happening with you?"

There is a difference.

One creates shame.
The other creates an opening for help.

If you love someone struggling with thyroid disease, understand that they may be fighting something you cannot see.

And if you are the person struggling, please remember this:

You are not your symptoms.
You are not the anxiety.
You are not the irritability.
You are not the exhaustion.
You are not the version of yourself that shows up during a flare.

But you are responsible for seeking help, listening to your body, communicating with the people you love, and doing the work to get better.

Sometimes healing isn't just about getting your lab numbers into range.

It's about finding your way back to yourself.

And sometimes that takes medication, medical care, patience, support, forgiveness, and a whole lot of grace.

Because when your thyroid is running the show, life can feel completely out of your control.

But you are still in there.
And you are worth fighting your way back to.

08/27/2026

Let People Grow: Recovery Is More Than a Record of the Past

We need to talk about something that can be incredibly damaging to people in recovery: never allowing them to become someone different from who they used to be.

Sometimes, when we are in recovery, we understand that we may never completely regain someone's trust. We hurt people. We broke promises. We made choices that affected more than just ourselves. Trust isn't owed to us, and rebuilding it takes time.

That's okay.

What isn't okay is pretending to support someone's recovery while constantly waiting for them to fail.

Watching their every move. Analyzing every bad day. Questioning every change in mood or tone. Taking one difficult moment and turning it into evidence that they're "headed for a relapse." Assuming that because something happened once, it will inevitably happen again.

That isn't accountability. That's surveillance.

Recovery is a process of change. SAMHSA describes recovery as a process in which people improve their health and wellness, live self-directed lives, and work toward their full potential. It also recognizes that setbacks are a natural part of life and that resilience is part of recovery.

Someone having a bad day doesn't mean they're going to use.

Someone stepping back doesn't mean they're falling apart.

Someone being quiet doesn't mean they're hiding something.

Someone struggling with stress doesn't automatically mean relapse is around the corner.

Sometimes people are simply human.

And here's where we need to be careful: if someone has a history of addiction, we cannot turn every emotion, mistake, disagreement, or difficult season into a prediction of their future.

Research shows that stigma and discrimination don't simply hurt people's feelings. They are associated with greater psychological distress and lower quality of life and recovery resources. In one nationally representative study of people who had resolved an alcohol or drug problem, about one-quarter reported some form of personal discrimination, including being held to a higher standard because of their history.

Another systematic review found that stigma and negative comments from close relatives can have harmful consequences for treatment and recovery, while perceived social support has a constructive impact.

So what if we tried something different?

What if we noticed the wins?

What if we celebrated the five minutes someone chose differently?

The difficult conversation they handled without running.

The appointment they showed up for.

The workout they completed.

The healthy meal.

The boundary they finally established.

The day they got up when they didn't feel like it.

The fact that they kept going.

Those little wins aren't insignificant. They are building blocks.

Positive support doesn't mean ignoring red flags. It doesn't mean abandoning boundaries or pretending the past didn't happen. Accountability still matters. Trust still has to be earned.
But accountability should create a pathway forward—not a permanent prison sentence for someone's past.

There is a massive difference between saying, "I'm here if you need help, and I'm going to be honest with you if I see something concerning," and saying, "I'm watching you, and I'm just waiting for you to screw up."

One creates safety.
The other creates pressure.
And people in recovery already carry enough.

If someone is genuinely working to become better, let them become better.

You don't have to forget what happened.

You don't have to immediately trust them.

You don't have to remove every boundary.

But you do have to allow room for growth if you expect them to grow.

People are not their worst decision.

They are not their relapse.

They are not their past mistakes.

They are not the person they were five, ten, or twenty years ago.

And they certainly aren't obligated to remain the person you have decided they are.

Sometimes the most powerful thing you can give someone in recovery is not another warning.
It's the opportunity to prove you wrong.

Let people grow. Let people change. Let people surprise you.

And if someone is doing the work—especially when nobody is watching—don't make them spend the rest of their life trying to prove that they aren't who they used to be.

Sometimes the person standing in front of you is exactly who they said they were becoming.

08/27/2026

Your Core Is More Than Your Abs

When we talk about the “core” in fitness, most people immediately think about their abs. But your core is so much more than a six-pack.

Your core is the center of your body—the connection point between your upper and lower extremities. It includes your abdominals, obliques, diaphragm, pelvic floor, deep spinal muscles, lower back, and the muscles that work together to stabilize your pelvis and spine.

And this matters because most movement starts at the core and travels outward.

Think about how we move through everyday life. We bend, reach, push, pull, squat, walk, run, jump, lift and rotate. All of those movements require your center to create stability so your arms and legs can move efficiently.

Anterior + Posterior Chains

Your anterior chain is the front side of your body—your abdominals, hip flexors, quadriceps and other muscles that help create forward movement and stability.

Your posterior chain is the backside—your back muscles, glutes, hamstrings and calves. This chain is incredibly important for posture, hip extension, power and athletic movement.

The problem is that we often train what we can see and neglect what we can't.

We do sit-ups endlessly but don't train the muscles that stabilize the spine. We squat but neglect hip mobility. We work our quads but forget our hamstrings and glutes. We train our arms while ignoring the foundation that allows those arms to move well.

A strong core isn't just about looking strong. It's about creating a strong foundation for movement.

Your core helps your hips and glutes function properly. Your glutes need a stable pelvis to produce power. Your hips need mobility, but they also need stability. And your spine needs support while your extremities move around it.

This is why functional fitness should be core to extremity.

Build the foundation first. Learn to stabilize, brace, breathe, rotate, hinge and move well. Then build strength and power on top of that foundation.
Because fitness isn't just about making individual muscles stronger.
It's about teaching the entire body to work together.

Train the muscles you can see.

Train the ones you can't.

Build the front. Build the back.

Strengthen the center. Mobilize the hips. Activate the glutes.

Your body is a system—not a collection of isolated parts.

Build your core. Build your foundation. Then build everything else from there.

08/27/2026

When Fitness Becomes Ego

Fitness is supposed to build people up—not break them down.

But sometimes ego, pride, obsession, narcissism, and even a little bit of cult mentality can find their way into fitness programs and gyms. From the outside, everything looks perfect. The branding is polished. The message is about community, inclusion, empowerment, and belonging.

But look a little closer.

Sometimes the people who don't fit the mold are quietly pushed aside. Beginners feel intimidated. People get injured trying to keep up. Questions are discouraged. Coaches become untouchable. And suddenly, the program isn't about helping people become healthier—it becomes about protecting the image, the numbers, and the money.

Be mindful of where you invest your time and hard-earned money.

Not everything wrapped in a shiny bow is good for you.

There are fitness programs/gyms/trainers charging incredible amounts of money while their business model seems to revolve around growth, status, and creating a lifestyle for the people at the top. There is absolutely nothing wrong with succeeding, making money, or leveling up. Success is something to celebrate.

But when the people you're supposedly serving are struggling to afford the program while watching their money fund someone else's luxury lifestyle, it's worth asking questions.

Where does the money go?

How are people treated when they struggle?

Are modifications encouraged—or is pushing through the pain celebrated?

Are beginners truly welcome?

Are you rejected if your lifestyle is different?

How are you treated if you make a mistake?

Is the coach invested in you, or are you simply another number?

Some of the greatest lessons I've learned came from coaches who didn't need to constantly prove how great they were.

They were humble. They listened. They admitted when they didn't know something. They cared more about the person in front of them than the image they projected.

That doesn't mean highly successful or highly visible coaches aren't good at what they do. Many absolutely are.

But pay attention to whether the environment is ultimately people-serving or self-serving.

Fitness should challenge you. It should make you stronger, more confident, and more capable.
It should never require you to surrender your judgment, your individuality, or your well-being just to belong.

Find coaches who want to build you—not followers who simply want to build their empire.