Articles by Coach Luke, 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

2,830 articles20+ years coaching7 martial arts

Older woman doing a sit to stand exercise from a sturdy wooden chair at home

Fall Prevention Exercises: Strength and Balance Moves

The best fall prevention exercises combine leg strength, balance practice and regular walking. Sit to stands, heel raises, side leg...

Woman standing on one leg with the other knee lifted in a bright studio

Single Leg Balance Exercises: 10 Easy to Hard Progressions

Single leg balance exercises train you to stand, move and control your body on one foot. Start with a supported...

Woman doing a single leg balance exercise at home next to a wooden chair

Balance Exercises for Women: 12 Moves for a Steadier Body

The best balance exercises for women are simple: single leg stands, heel to toe walks, step ups, lateral steps and...

Woman in her sixties at a kitchen table with prepped salmon, beans, kale and yogurt for a bone health meal plan

Bone Health Meal Plan: 7 Days of Bone-Friendly Meals

A bone health meal plan spreads calcium across three or four meals, puts protein on every plate, adds vitamin D...

Woman in her forties at a cafe table with a mug of bone broth, showing bone broth benefits for women

Bone Broth Benefits for Women: What It Can and Cannot Do

The real bone broth benefits for women are modest but useful: a warm, low-calorie drink that adds some protein, fluid...

Woman in her sixties at a kitchen table with salmon, eggs, kale and cheese as vitamin D and K foods for bones

Vitamin D and K Foods for Bones: What to Eat

The best vitamin D and K foods for bones are fatty fish, egg yolks and fortified milk for vitamin D...

Woman in her fifties at a farmers market choosing fresh produce instead of foods bad for bones

Foods Bad for Bones: 9 That Quietly Weaken Them

The foods bad for bones are mostly everyday habits, not single villains: too much salt, daily cola, more than one...

Woman in her fifties at a sunny cafe table with yogurt, figs and milk as part of an osteopenia diet

Osteopenia Diet: Foods That Help Slow Bone Loss

An osteopenia diet focuses on getting enough calcium, vitamin D and protein every day, with plenty of leafy greens, beans...

Woman in her fifties in a bright kitchen with yogurt, salmon and leafy greens for an osteoporosis diet

Osteoporosis Diet: What to Eat and What to Limit

An osteoporosis diet is built on four daily habits: enough calcium from food, enough vitamin D, protein at every meal...

Woman in her fifties at a kitchen table with yogurt, milk, beans, kale and figs, all calcium rich foods for women

Calcium Rich Foods for Women: How Much You Need by Age

The best calcium rich foods for women are yogurt, milk, kefir, cheese, canned sardines and salmon with bones, calcium-set tofu...

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