Sausage and White Bean Skillet with Kale (20 Minutes, 40 g Protein)
This sausage white bean skillet is the dinner I make when the fridge looks empty and the clock says 6:40...
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
2,836 articles20+ years coaching7 martial arts
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Holiday Workouts at Home: 20-Minute Plans for Busy Days
The best holiday workouts at home are short, simple, and need no equipment. Twenty minutes of squats, push-ups, lunges, and...
How to Juice a Lemon, Lime, or Orange Without a Juicer (5 Hand Methods)
Roll, halve, squeeze, twist a fork. Five ways to juice a lemon, lime, or orange by hand, ranked by yield...
Best Multivitamin for Women Over 40: What to Look For
The best multivitamin for women over 40 is one that fills the gaps your diet leaves, not one with the...
Best Blenders for Smoothies and Protein Shakes: 8 Top Picks
Affiliate note As an Amazon Associate I earn from qualifying purchases. Looking for a gift instead? See my 21 fitness...
Healthy Christmas Breakfast Casserole (Make-Ahead, 28 g Protein)
Christmas morning goes better when breakfast is already done. This Christmas breakfast casserole gets assembled on Christmas Eve, sits in...
Hearty Lentil Vegetable Soup (19 g Fiber, Freezer-Friendly)
A pot of this hearty lentil vegetable soup costs about six dollars, takes 45 minutes, and hands you six servings...
Garlic’s Health Benefits: Ancient Remedy, Modern Science
Garlic might be the only supplement ingredient with five thousand years of five-star reviews: ancient Egyptians fed it to pyramid...
Nutrient Cheat Sheet: 12 Food Sources of Vitamins and Fiber
A nutrient cheat sheet shows which everyday foods cover the vitamins, minerals and fiber most people fall short on, with...
Cardio Before or After Strength Training? What to Do First
Cardio before or after strength training? For most women, lift first and do cardio after. Your muscles are fresh, your...
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.