Coach Sash Longevity

If you haven’t experienced one of our Thursday classes at BMH Fitness… you’re missing out. 🔥

It’s not just a workout. It’s the energy, the community, the challenge, and the feeling of getting better together.

And if you’re 40+, this is exactly the kind of environment that can help you stay strong, fit, capable and connected as you get older.

Come experience it for yourself.

📍 BMH Fitness
🎯 Drop in for a trial session whenever you’re ready.

Your future self will thank you. 💪

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40+ and still getting stronger. 💪
I asked people in our CrossFit community who are 40+ a simple question: What has training done for your life?
The answers were pretty consistent: more strength, more energy, better confidence, better health — and a community that keeps them accountable.
Getting older isn't a reason to stop training. It's one of the best reasons to start.
If you're 40+ and you've been thinking about getting fit but don't know where to begin, don't overcomplicate it. Find a good coach, surround yourself with like-minded people, and start with what you can do today.
And if you're in Abu Dhabi, come check out BMH Fitness. A supportive community makes starting — and sticking with it — so much easier.
Your 40s aren't the beginning of slowing down. They can be the beginning of your strongest chapter.
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You're not overtrained. You're under-slept.
They look identical from the outside. Flat sessions. Legs that feel heavy on the warm-up. Lifts that stopped moving. Getting ill more than you used to. No desire to train at all.
So people deload. Or buy something. And two weeks later they feel exactly the same, because the deload was aimed at the wrong target.
Training is only the stimulus. The adaptation — the repair, the rebuilding, the actual getting stronger — happens while you're asleep. Cut sleep to five and a half hours and you're paying for a gym membership to break tissue you're not giving your body the chance to rebuild.
Before you change a single thing in your programme, track your sleep for seven nights. Not how long you were in bed. How long you were actually asleep. Most people are shocked by the gap.
If it's under seven hours, you don't have a training problem. You have a bedtime problem wearing a training problem's clothes.
Twenty years of coaching. Fixing sleep has rescued more stalled progress than any programme change I've ever written.
Send this to the training partner who's convinced they need a deload.
netflixdocumentary

You're tracking protein to the gram and guessing your calories. That's backwards.
Here's the order it actually works in.
Your total calories decide the direction — whether your weight goes up, down, or nowhere. Protein decides the quality of that change: how much of what you lose is fat instead of muscle, how full you feel, how well you recover.
Both matter. But one sits inside the other. Nail 180g of protein inside a total that's 800 calories over what you need and you have not built a physique, you've built an expensive plateau.
Almost every man I've worked with over 40 had this the wrong way round. Protein app open, calories a complete mystery. Two weeks of honestly logging total intake tells you more than a year of protein shakes.
Get the total right. Then hit your protein inside it. That order, every time.
Twenty years coaching, and this is still the single most common mistake I see.
Send this to whoever's been stuck at the same weight since January.
netflixdocumentary

Released in 2000. Science reached Mars, mapped the human genome, and built AI that can write a symphony. 26 years later, we still don't know who let the dogs out.