Self Defense for Seniors: Simple Moves That Work
Self defense for seniors works best when it stays simple: notice trouble early, keep your distance, use a loud voice...
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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
2,834 articles20+ years coaching7 martial arts
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BJJ for Women: What to Expect and How to Start
BJJ for women is one of the most practical martial arts you can choose, because Brazilian Jiu-Jitsu was built around...
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Muay thai techniques for beginners start with a balanced stance and a high guard, then add the four weapons the...
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Chi sao, often called sticky hands, is a Wing Chun partner drill where two people keep their forearms in light...
Basic Judo Throws for Beginners: The First 5 You Learn
The basic judo throws most beginners learn first are o goshi (major hip throw), osoto gari (major outer reap), ouchi...
Gi vs No Gi BJJ: Which Should a Beginner Start With?
Gi vs no gi comes down to grips and pace. In gi BJJ you wear a heavy cotton jacket and...
Boxing Footwork Drills You Can Do at Home
The best boxing footwork drills for beginners are simple: step and drag, the box drill, pivots, in and out steps...
Basic Muay Thai Combinations for Beginners
Basic muay thai combinations link punches to kicks, knees and elbows so each strike sets up the next. The five...
How to Escape a Wrist Grab and 4 Other Basic Escapes
How to escape a wrist grab: turn your wrist toward the gap between the grabber's thumb and fingers, pull sharply...
Wing Chun Chain Punch: How to Do It Right
The wing chun chain punch is a rapid series of straight, vertical-fist punches thrown down the centerline, each one launching...
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.