Water Weight and Working Out: Why the Scale Jumps When You Start Lifting
Started exercising and gained weight? That's repair water, glycogen, and creatine — not fat. Here's the timeline that keeps you...
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
More articles
Is Judo Effective for Self-Defense? A Practitioner’s Honest Answer
Judo's throws, grips, and falling skills are proven under full resistance every class. A practitioner's honest case for judo...
Fat Loss Workout for Men Over 40: 3 Days, 45 Minutes
The best fat loss workout for men over 40 is three 45-minute sessions a week of full-body strength training, each...
How to Prevent Muscle Loss During Intermittent Fasting
Here is how to prevent muscle loss during intermittent fasting in three moves: eat roughly 1.2 to 1.6 grams of...
Apple Pie Smoothie (18 g Protein, No Powder)
The first crisp apples of the season are a sign that fall is on its way, and this apple pie...
Golden Turmeric Smoothie (18 g Protein, No Powder)
As summer slides into fall, this golden turmeric smoothie bridges the seasons. Frozen mango and banana keep it tropical and...
Why Does Nitric Oxide Decrease With Age?
At 25, you never think about your blood vessels. At 45, you notice your feet are cold under two blankets...
Cinnamon Almond Smoothie (21 g Protein, No Powder)
Some mornings call for something that tastes like a cinnamon roll but still gets you to lunch. This cinnamon almond...
Beef Taco Skillet (25 Minutes, 54 g Protein)
This taco skillet is what I cook on the nights when takeout is winning the argument. Lean ground beef, a...
Hemp Seed Berry Smoothie (18 g Protein, No Powder)
This hemp seed berry smoothie is my go-to for a quick breakfast that tastes like fruit but eats like a...
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.