Healthy Holiday Swaps That Still Taste Like the Holidays
The best healthy holiday swaps keep the flavor and trim the extras: lighter drinks, protein-forward appetizers, roasted sides instead of...
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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
2,836 articles20+ years coaching7 martial arts
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What to Wear Running in Cold Weather (Temp Guide)
For what to wear running in cold weather, dress as if it's about 15 to 20 degrees warmer than the...
Protein in Menopause: How Much You Need and Why
Protein in menopause matters more than most women are told. As estrogen drops, you lose muscle faster and your body...
15 Christmas Gifts for Women Over 50 Who Work Out
Affiliate note As an Amazon Associate I earn from qualifying purchases. Shopping for more than one active woman this year...
Protein Sugar Cookies (Cut-Out Christmas Cookies, 5 g Protein)
Christmas cookies are not the enemy. The problem is that most of them are butter and sugar with nothing else...
How to Stop Stress Eating: 10 Fixes That Work
Learning how to stop stress eating starts with one shift: treat the craving as a stress signal, not a hunger...
Tuscan White Bean and Kale Soup (25 g Protein, 14 g Fiber)
This tuscan white bean soup is soup season's opening argument: creamy cannellini beans, kale, rosemary, and a parmesan finish, all...
Fish Oil Benefits: What’s Real and What’s Overhyped
Fish oil is the elder statesman of the supplement aisle — decades of research, billions in sales, and a claim...
Low-Calorie Flavor: 12 Spice Blends, Marinades and Sauces
You can make lighter meals taste great without adding many calories. Spices, fresh herbs, citrus, chili peppers and smart marinades...
Strength Training for Runners: A Simple Weekly Plan
Strength training for runners works best as two short full-body sessions a week, about 30 minutes each. Focus on single-leg...
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.