Walking With Ankle Weights: Helpful or a Bad Idea?
Walking with ankle weights is usually more trouble than it's worth. The extra burn is small, and weight hanging off...
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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
2,831 articles20+ years coaching7 martial arts
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Stair Climbing Benefits: Good for Knees, Glutes, and Bones?
The biggest stair climbing benefits are a stronger heart, stronger glutes and thighs, and more bone-loading than flat walking, all...
Rucking vs Weighted Vest: Which Is Better for You?
In the rucking vs weighted vest debate, neither wins outright. A backpack is cheaper, easier to adjust, and great for...
12-3-30 Workout: Does It Work, and Who Should Try It?
The 12-3-30 workout is a treadmill walk at a 12 percent incline and 3 mph for 30 minutes. It works...
Incline Walking for Weight Loss: Settings That Work
Incline walking for weight loss works because a slope makes every step harder without adding impact. For most women, a...
Couch to 5K After 40: What to Know Before You Start
Yes, couch to 5K after 40 is a realistic goal for most healthy women. The plan uses short jog and...
Jump Rope Workout for Beginners, Boxer-Style
A good jump rope workout for beginners uses short rounds, low bounces, and plenty of rest. Start with 3 rounds...
Weighted Vest Walking: Does It Help Weight Loss After 40?
Weighted vest walking can help weight loss after 40, but mostly in small, steady ways. A vest at roughly 5...
Rucking for Women: Benefits, Weight, and a Beginner Plan
Rucking for women is simply brisk walking while wearing a backpack with some added weight. Most beginners do well starting...
Muay Thai vs MMA: One Deep Art or the Whole Toolbox?
Muay Thai is one deep striking art; MMA is a ruleset built from several. The honest comparison for fitness, self-defense...
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.