Greek Chickpea Salad (Make-Ahead, 12 g Fiber)
This Greek chickpea salad is the lunch I make on Sunday and eat straight through Wednesday. Chickpeas, crunchy cucumber, cherry...
Certified fitness & nutrition coach
Coach Luke
NASM- and NESTA-certified coach with 20+ years of experience, former track athlete, lifelong martial artist, and 20+ year real estate investor. Coach Luke writes real, no-gimmick advice on fitness, nutrition, healthy aging and a healthier home for women 25 and up.
- NASM CPT
- NASM CES
- NASM PES
- NESTA Nutrition Coach
2,836 articles20+ years coaching7 martial arts
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Freezer Breakfast Burritos (26 g Protein, Make 8 at Once)
Freezer breakfast burritos are the highest-leverage hour in this whole series: one cooking session, eight breakfasts, and every one of...
8 Weight Loss Myths Women Over 35 Should Stop Believing
Weight advice ages badly — and the advice most women over 35 are still carrying was installed sometime around 2003...
Gym Motivation Quotes for Women Who Want to Skip Today
The best gym motivation quotes are short enough to remember when you're standing in the kitchen deciding whether to go...
Low-Sugar Cranberry Sauce (Fresh Berries and Orange, 6 g Sugar)
A low sugar cranberry sauce is one of the easiest wins on the whole Thanksgiving table. Cranberries are already tart...
The Best Back Exercises for Women Over 40 (At Home or the Gym)
The back exercises that actually reshape the bra-line and mid-back zone after 40 — a twice-a-week plan for home (bands...
Boxing vs Muay Thai: Which One Should You Actually Train?
Boxing vs Muay Thai: which should you train? Boxing if you want the fastest usable skill, the gentlest learning curve...
How to Build Muscle Fast as a Beginner
If you want to know how to build muscle fast as a beginner, the answer is simple: lift three times...
How to Lose 50 Pounds in a Month: The Honest Answer
Losing 50 pounds in a month is physically impossible — here's the math, what a powerful first month really delivers...
Gifts for the Fitness-Minded Woman (and Guy): 21 Picks a Coach Approves
Fitness gifts she will actually use, plus picks for the guy who lifts: home gear, recovery tools, stocking stuffers and...
Practical health and fitness for women who want to feel strong at any age. Coached by Luke — NASM-certified (CPT, CES, PES) with 20+ years in the field.