Heavy Bag Workout for Beginners: 3 Rounds to 30 Minutes
A heavy bag workout for beginners should start small: three rounds of two minutes with one minute rest, using only...
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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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How to Fall Safely: Judo Breakfalls Anyone Can Learn
How to fall safely comes down to a few habits judo teaches on day one: tuck your chin, don't catch...
Martial Arts for Women Over 40: Where to Start
The best martial arts for women over 40 are the ones your joints can handle week after week. Tai chi...
BJJ Basics for Beginners: Positions, Escapes, Submissions
BJJ basics for beginners come down to three things: knowing the main positions (guard, side control, mount and back control)...
Boxing Combinations for Beginners: The 1 to 6 System
Boxing combinations for beginners are short strings of punches called by number: 1 is the jab, 2 the cross, 3...
Muay Thai Kicks for Beginners: The 6 Basic Kicks
Muay thai kicks for beginners come down to six basics: the teep (push kick), the round kick to the body...
How to Throw a Punch Correctly: Cross, Hook, Uppercut
Learning how to throw a punch correctly starts with a tight fist and a straight wrist, then power from your...
Muscle Soreness That Won’t Go Away: When to Worry
Normal post workout soreness peaks 24 to 72 hours after training and fades within about 5 to 7 days. Muscle...
Foam Roller Alternatives: 6 Things You Already Own
The best foam roller alternatives are things you probably already own: a tennis ball, a lacrosse or massage ball, a...
Yoga for Sore Muscles: 8 Gentle Poses for Recovery
Yoga for sore muscles works best when it's slow and gentle. Easy poses like child's pose, cat cow, a supine...
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.