Welcome to the eleventh installment of our at-home resistance training series with Master Personal Trainer Kelley Workman. This session brings together dumbbell strength and functional core stability for a balanced, total-body challenge. 

Today’s format: • ⏱ 1 minute per exercise 
• 🛑 2 minutes rest after all 4 moves 
• 🔁 Repeat for 3–4 rounds (~30 minutes total) Circuit breakdown: 
1️⃣ Lying Close Grip Alternating Press + Glute Bridge • Lay on your back, dumbbells in close grip • Keep hips lifted in a glute bridge • Alternate pressing one dumbbell at a time 🔥 Works: chest, triceps, core, glutes 
2️⃣ Kneeling Dumbbell Front Raises • From a tall kneeling position • Raise dumbbells to shoulder height, palms down 🔥 Works: shoulders, core stability 
3️⃣ Bird Dog + Tricep Press • Start in bird dog position • Extend opposite arm and leg • Add a tricep press with the extended arm 🔥 Works: triceps, core, back stabilizers 
4️⃣ Choice Move: Plyo Push-Up 💥 OR Dead Bug Alt DB Lifts 🐞 • Explosive push-up for power or controlled core strength with dumbbell dead bugs 🔥 Works: chest, arms, explosive power or core (depending on choice) 
✨ Training notes: Keep form clean, don’t sacrifice technique for speed, and modify with lighter weights or bodyweight if needed. Aim for consistency: 3–4 solid rounds in about 30 minutes. Keep showing up. Keep moving forward. Your midlife strength journey continues here. 

💪 ~ Kneepad Link: Thick, cushioned knee pads from Yflingjie offer support and protection for yoga, Pilates, and floor exercises with easy cleaning and anti-slip surface. It's a popular product! https://a.co/d/2tzD1Hs 

~ 🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com 

~ ▶️ New here? Start from the beginning and catch up on all past sessions in the full YouTube playlist: Resistance Training For Midlife - http://bit.ly/4fRdWYM 

🧠 Helpful resources for deeper learning: • #1 Treatment For Bone Health - https://www.youtube.com/watch?v=agW5ub-51XM • The Bone Clinic: Queensland Research - https://www.youtube.com/watch?v=9EZw_wrFnmI • LIFTMOR RCT Study (PDF) - https://drive.google.com/file/d/1ZNh1GfV02RPVVpkGtkIwSbYvDaJ5vWlU/view

The 30 Minute Workout That Will Change Your Life (part XI)

For those that want to elevate their heart rate ;)

Check My Pulse Will Ya

While we all struggle with low mood at times, chronic low mood - which includes depression, anxiety and other conditions - is becoming a widespread problem. Many factors feed into this, not all of which individuals can control. However, physical activity is a proven way to lift your mood and the benefits are only steps away. This program explains the link between movement and mood. 

Host: Kaysie Vokurka, Nutritionist & Lifestyle Medicine Practitioner
Guest: Lorenzo Berry, Lifestyle Coach

Moving Your Mood Up - 250036

Best of 90's Workout Mix (125BPM) - Dennis Fisher

“Eat better, live better”—that’s the promise. But does healthy food still taste good when it comes delivered to your door?
In this episode, I sit down with Stefani Sassos, Director of the Good Housekeeping Institute’s Nutrition and Fitness Lab, to find out what really goes into those beautifully packaged, chef-prepared meals. We cover everything—taste, nutrition, expiration dates, and how to make smart, satisfying food choices that actually work for your lifestyle, especially if you’re 60 and up.
Stefani is a registered dietitian, personal trainer, and mom who lives in the real world. She knows what it’s like to feed a family on a weeknight, and she’s tested more than 50 different meal services—not just for health, but for flavor and usability. Her insights will help you sort the fads from the facts, and her practical tips will save you time, money, and frustration.
We talk about why trust matters, what really makes a healthy meal satisfying, and how aging adults can use today’s tech-savvy food solutions to support longevity, energy, and wellness—without getting overwhelmed.
If you’ve ever stood at your fridge wondering what’s still good, or tried to decode the tiny print on a meal label, this episode is for you. Tune in and discover the tools to eat well, age strong, and feel good doing it.

Healthy Eating at Home: What Works, What Doesn’t, and What Tastes Good: Nutritionist Stef Sassos

Faster Results if We Exercise Outside? What if sunshine, fresh air and being outside get us fitter faster? Could artificial light, air conditioning, phone, TV and tablet screens make it harder for our bodies to get the best results?  
www.maxfitnesscollege.com


Faster Results if We Exercise Outside

In this episode, we asked each other 10 questions regarding fitness and exercise science, and for every question someone gets wrong, they lose a bit of forearm hair. Tune in to see how the machas respond to some light waxing.
This was fun.

Episode 139: "The Painful Truth: Exercise Science Trivia with a Twist"

Do you spend time taking care of the tissue of your body? Your fascia, your muscles, your connective tissue can all be hard and bound, or soft, supple, and even viscous in nature (the fascia)! When we have supple tissue, our bodies can function with so much more ease in so many ways.

Join Heather for a different conversation about the fascia and how we can change, melt, mold, and make it greater – as well as some fun facts about muscle and Bowspring movement!

Mentioned In This Episode
Fascia Lab live in Ljubljana, Slovenia: heathernichols.com/fascialabslovenia
Fascia Lab live in Opatija, Croatia: heathernichols.com/fascialabopatija
Future Fascia Lab Classes: heathernichols.com/events
Fascia Lab Online Self-Guided Course: heathernichols.com/fascialab
Bowspring Movement Intro Class: heathernichols.com/bowspringintro
Bow & Glow 8-Week Self-Guided Course: heathernichols.com/bowandglow
Good Energy book by Dr. Casey Means: caseymeans.com/goodenergy

Heather's Links & Resources
Website: heathernichols.com
Facebook: facebook.com/heathernicholscf
Instagram: instagram.com/heatherknichols
YouTube: youtube.com/@heathernicholscf
SoundCloud: soundcloud.com/heather-nichols-7
Telegram: heathernichols.com/telegram

Access Consciousness
AccessConsciousness.com/HeatherNichols

Episode 35 – Tending the Tissue | Creation of Living Podcast

all rights owned by D.O.G. Delusions of Grandeur & Dangerz Duckshinz

Coach Dan / Dirtl Dan / Turtle Man


This original children’s Halloween song from the Wonderful World of Whewville™ teaches fun and easy safety tips for trick-or-treating. With a catchy melodic line and a repetitive refrain, children will quickly become engaged as they act out the meaningful lyrics to this enjoyable tune, perfect for your Halloween lesson plans and holiday!

Halloween! Halloween! Ha Ha! Hee Hee! It's Halloween!

Heather has been creating dynamic change in people’s lives for over 20 years. Her potent, spacious presence invites you to say YES to the brilliant life that is waiting for you on the other side of choice.

For a wealth of life changing information visit:  3abnaustralia.org.au/radio/listen 

3ABN (Three Angels Broadcasting Network) Australia Radio is the "Mending Broken People Network," broadcasting Christian content 24/7.

Paul Taylor Vogelzang is an award-winning blogger, podcaster, writer, producer and style fanatic, known for his down to earth accessible reporting and advice for men and women 50 + age, and their families. Paul was one of the founding editors of MommyCast & MommyCast Latina, the wildly popular, very first mom podcasts in audio and video, and its producer from 2004 to 2009. Paul’s current, but also award winning podcast, The Not Old - Better Show launched in 2014. Paul continues to share vibrant, focused, entertaining content on the show, and writes frequently about the subjects of fashion, grooming and the “senior man.”  Paul lives just outside of Washington DC, with his lovely wife, Gretchen (also a MommyCast founder), and where the two of them are active in many arts, business and philanthrophic organizations, love to feed the Northern Wren, and are the parents of two sons.


Welcome to Barbell Machas, the go-to podcast for everything related to barbell sports, muscle hypertrophy, nutritional science, and coaching philosophies. Designed for athletes, fitness enthusiasts, and professionals in the field, our show offers a blend of academic rigor, practical wisdom, and real-world experience. Our mission is to break down the science, dissect the myths, and bring you insightful discussions with industry experts, all aimed at helping you unlock your full athletic potential.

danger deedle dirtl doo... doodaah doodaah

Hi friend👬, this is meek information😎 about me:
- My name is Dennis Fisher 👌
- I live in Belin, Germany🗺
- I write Future Hous style dance music 🥁

Meet Dr. Susan, a renowned Board-Certified Gynecologist and Certified Menopause Practitioner through the Menopause Society (former NAMS), focused on hormone optimization, sexual wellness, and longevity. She's the pioneering force behind the Complete Midlife Wellness Center in Houston, TX, and the best-selling author of "Sexually Woke." Tune into her engaging podcast, "Empowering Midlife Wellness," for insightful conversations. Boasting numerous accolades, including the Texas Super Doctor award and being consistently rated among Houston's top gynecologists, Dr. Susan combines her medical expertise with her passion as an ICF-certified life and leadership coach. Outside the clinic, she's a fitness enthusiast, marathon runner, Ironman triathlete, and mother of three young adults. Join her YouTube channel for empowering wellness strategies designed for midlife and beyond.

Content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your health care provider with any questions you have regarding a medical or mental health condition, and before undertaking any diet, dietary supplement, exercise, or other health program.

New tracks tagged #Exercise