Green Protein Smoothie (20 g Protein, No Powder)
Plenty of green smoothies taste like lawn clippings or leave you hungry by 10 a.m. This green protein smoothie fixes...
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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Beet Root and Grape Seed Extract Together
Most people know beets are good for blood flow. Far fewer know that grape seed extract has been studied for...
Parmesan Crusted Baked Cod (15-Minute Bake, 43 g Protein)
This parmesan crusted cod is the recipe I hand to clients who say they don't like fish. A thin layer...
Best Exercise for Women Over 60 to Lose Weight
The best exercise for women over 60 to lose weight is a weekly mix, not one single workout. Walk or...
Calorie Deficit Lunch Ideas: 15 Easy Lunches Under 450
Calorie deficit lunch ideas work best when they hit three marks: roughly 300 to 450 calories, 25 to 40 grams...
12 Christmas Gifts for Moms Who Work Out
Affiliate note As an Amazon Associate I earn from qualifying purchases. Shopping for more than one active woman this year...
Coffee Jitters and Crashes: Why They Happen and How to Stop Them
The morning arc every coffee drinker knows too well: the first cup lands, twenty minutes of pleasant liftoff — and...
Hidden Calories: 12 Sneaky Sources That Stall Weight Loss
Hidden calories are the small bites, sauces, drinks and "healthy" extras you don't count. A tablespoon of mayo here, a...
Strength Training at Home: A Beginner Routine for Women
Strength training at home works as well as the gym when you train the same basic movements and make them...
Is Aikido Actually Effective? An Honest Answer From a Lifelong Martial Artist
Aikido's techniques are real and its training method usually isn't tested. An honest, respectful verdict - and what to train...
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.