Water Retention or Fat? How to Tell Which Weight You Gained
The scale jumped three pounds — water or fat? The speed test, the look-and-feel checks, and why most sudden gains...
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
How to Choose a Kids’ Martial Arts School (and the Red Flags I’d Walk From)
Watch a full class, ask four questions, and know the belt-mill red flags: a coach's honest checklist for picking a...
Progressive Overload: The One Rule Behind Every Gain
Progressive overload means asking your muscles to do a little more over time than they are used to: more weight...
What Breaks Intermittent Fasting? Creamer, Gum, Lemon Water
Anything with meaningful calories breaks a fast, and for practical purposes that means more than about 30 to 50 calories...
Reds vs Greens Powder: Which Is Better for You?
If you only have room in the budget, the pantry, or your morning for one scoop, which should it be...
Chicken Lettuce Wraps (20 Minutes, 33 g Protein)
These chicken lettuce wraps are the takeout order that's easy to retire once you see how fast they come together...
Calorie Deficit Side Effects: Normal vs Not Normal
Calorie deficit side effects should be mild and short. In a sensible deficit of 300 to 500 calories a day...
Christmas Gifts for Women Who Love Fitness: 15 Healthy, Practical Picks
Affiliate note As an Amazon Associate I earn from qualifying purchases. Shopping for more than one person? See my full...
Greek Chicken Meal Prep Bowls (50 g Protein, Eat Warm or Cold)
These Greek chicken meal prep bowls are what happens when the Mediterranean diet meets a Sunday hour: lemon-oregano chicken over...
Berberine for Weight Management: An Honest Look
Somewhere in the last couple of years, a bitter yellow plant compound went from herbalist shelves to viral fame under...
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.