Free challenge for women 25+

Five small habits your heart will thank you for

A free 5-day email challenge for women 25+ who want to take care of their heart without fear talk or a complicated plan. Know your numbers, ease up on hidden salt, eat for your cholesterol, move a little most days and use sleep and stress in your favor. No banned foods, no supplements, no quick-fix promises.

5 days
5-10 minutes a day
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Your 5-day plan

5-Day Heart-Healthy Habits Reset for Women

One short email a day, one step at a time.

1Know your numbers + your signs10 min
2Salt and potassium, the easy way10 min
3A cholesterol-friendly plate10 min
4Move most days in short bouts10 min
5Sleep, stress, alcohol + your plan10 min

About 45 minutes across the whole week, and you finish knowing your numbers, with a simple salt and potassium habit, a cholesterol-friendly plate, a short daily movement routine and a keep-it-up plan.

The 5 days

5 days to a steadier heart routine

The order I use with clients: start with what you can measure, then fix the food basics, add movement in small doses, and finish with the levers most people forget.

Know your numbers + your signs

Which numbers to ask for at your next checkup, the questions worth asking, and the heart symptoms women are more likely to feel.

◷ 10 min

Salt and potassium, the easy way

Where sodium really hides (hint: not the shaker), simple swaps, and the potassium-rich foods that balance it out. No salt panic.

◷ 10 min

A cholesterol-friendly plate

Soluble fiber from oats, beans and fruit, plus olive oil, nuts and fish. Trade some fats instead of fearing them.

◷ 10 min

Move most days in short bouts

Why short bouts count, a brisk 10 minutes, the stairs and a simple strength routine twice a week.

◷ 10 min

Sleep, stress, alcohol + your plan

The three quiet heart levers and a simple keep-it-up plan so the habits last past day five.

◷ 10 min

By day 5 you have

Your numbers and the questions to ask
An easy salt and potassium habit
A cholesterol-friendly plate you like
A short daily movement routine

Is this heart reset for you?

Made for women 25+ who want to look after their heart with small, doable habits. It is everyday habit coaching, not treatment for heart disease or high blood pressure, and nothing gets banned. If you take blood pressure, cholesterol, blood thinner or heart medication, check with your care team first.

Right now

Heart health feels vague and a little scary

You are not sure what your numbers are
Salt advice feels confusing or extreme
You think heart-healthy means low-fat and bland
Workouts feel like all or nothing

After 5 days

You have a clear, simple heart routine

You know your numbers and what to ask
You know where salt hides and how to balance it
Your plate has fiber and good fats
You move most days, even on busy ones

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer, a NESTA nutrition coach, and I have 20+ years in health and fitness. Most women I coach do not need a strict diet or a supplement to look after their heart. They need to know their numbers, eat a little less hidden salt and a little more fiber, move most days and protect their sleep. That is what these five days give you.

No fear talk or banned foods
No supplements, powders or quick fixes
Clear notes on when to talk with your doctor

Free 5-day challenge

Your heart habits start here

Day 1 lands in your inbox a few minutes after you sign up.

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This challenge is general wellness education and coaching, not medical advice, and it does not diagnose, treat or cure any condition. Call 911 for chest pain or pressure, shortness of breath, jaw, arm or back pain, or sudden weakness or numbness.

Please talk with your doctor or a registered dietitian before changing your salt, potassium or exercise if you take blood pressure, cholesterol, blood thinner or heart medication, have kidney disease, are pregnant or have had preeclampsia, or have a history of an eating disorder. Individual needs vary.