Intermittent Fasting for Women Over 50, 60 and 70 by Age
Intermittent fasting for women over 50 works best as a 12 to 14 hour overnight fast with a protein-heavy first...
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
2,834 articles20+ years coaching7 martial arts
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Top of Foot Pain: Causes, Stretches and When to Worry
Top of foot pain is most often caused by irritated tendons that lift your toes, pressure from tight laces or...
Foot and Ankle Strengthening for Runners and Walkers
Foot and ankle strengthening for runners comes down to three things: strong calves, stable ankles and capable foot muscles. Two...
Ankle Mobility for Squats: Drills for Deeper Squats
Good ankle mobility for squats means your knees can travel forward over your toes while your heels stay flat. Calf...
Plantar Fasciitis Massage: Ball, Bottle and Roller Tips
Plantar fasciitis massage means gently rolling the arch and calf to ease tension and calm a sore heel. Rolling your...
Back of Heel Pain: Causes and Exercises That Help
Back of heel pain most often comes from irritation where the Achilles tendon attaches to the heel bone, an inflamed...
Ball of Foot Pain Exercises and Simple Relief Tips
The most helpful ball of foot pain exercises take pressure off the forefoot by stretching tight calves, strengthening the toes...
Calf Stretches for Plantar Fasciitis and Heel Pain
The best calf stretches for plantar fasciitis target both calf muscles, the gastrocnemius with a straight knee and the soleus...
Foot and Ankle Exercises for Seniors: Safe and Simple
The best foot and ankle exercises for seniors start seated, then move to standing with a sturdy chair or counter...
How to Strengthen Weak Ankles at Home
You can strengthen weak ankles at home with a few simple moves: calf raises, band work, single-leg stands and slow...
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.