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

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NESTA Nutrition Coach

2,833 articles20+ years coaching7 martial arts

Five homemade protein shakes in tall glasses with a blender, protein powder, oats, banana, peanut butter and berries on a kitchen counter

Protein Shake Recipes: 10 Homemade Shakes and Gainers

The best protein shake recipes use a scoop of protein powder, a liquid, some fruit and, if you want to...

Woman in her 50s doing a wall sit against a cream wall in a bright room with her hands resting on her thighs

Strength Training With Bad Knees: Knee-Friendly Moves

Strength training with bad knees is not only possible, it's often one of the best things you can do for...

Woman over 50 doing a bird dog exercise to strengthen her core and midline

Diastasis Recti Without Pregnancy: Causes and Exercises

Diastasis recti without pregnancy is more common than most people think. The ab gap can develop from weight gain or...

Woman sitting tall at her desk doing discreet kegel exercises during the workday

Desk Kegel Exercises: Pelvic Floor Help for Sitting All Day

Desk kegel exercises are pelvic floor squeezes you can do quietly while sitting at work. Sit tall with your feet...

Woman lying on a mat with a pillow under her hips doing gentle pelvic floor exercises

Pelvic Floor Exercises for Prolapse: A Safe Starting Point

Pelvic floor exercises for prolapse can help support your pelvic organs and ease symptoms like heaviness, but the first step...

Woman standing tall with hands on her waist after deep core training

Deep Core Exercises for a Smaller Waist: The Honest Truth

Deep core exercises for a smaller waist can help your middle look flatter and feel more held in, because the...

Woman doing a goblet squat with a light kettlebell as a pelvic floor safe exercise

Pelvic Floor Safe Exercises: What to Avoid and Swap

Pelvic floor safe exercises are moves that keep pressure on your pelvic floor manageable, so you can stay active without...

Woman holding a forearm plank with a timer as part of an at-home core strength test

Core Strength Test: 5 Simple Checks to Do at Home

A core strength test at home can be as simple as five checks: a forearm plank hold, a side plank...

Woman lying on a mat doing a self-check for diastasis recti versus belly fat

Diastasis Recti vs Belly Fat: How to Tell the Difference

Diastasis recti vs belly fat comes down to what's underneath. Diastasis recti is a gap and soft spot along the...

Woman over 50 sitting tall on a chair doing seated pelvic floor exercises

Pelvic Floor Exercises for Women Over 50

Pelvic floor exercises for women over 50 include slow kegels, quick flicks and the knack, plus whole-body moves like bridges...

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