Strength, Mobility & Healthy Aging Blog
Band & Body: A Free 4-Week Resistance Band Workout Plan for Beginners
A free 4-week resistance band workout plan for beginners: three 30-minute band and bodyweight workouts a week, with every exercise on video in my app.
Healthy Aging After 40: A Practical Wellness Guide
A practical guide to healthy aging after 40, covering perimenopause, bloodwork, body composition, nutrition, bone health, skincare, and hair care.
10 Years in Fitness & Movement: My Journey from 2016 to 2026
This September marks ten years since my first trainer certification. Follow my journey from pole sport in 2016 to Training with Luciana in 2026.
Build a Training Week That Fits Your Life
A flexible weekly template for strength, cardio and activities you enjoy, with room for recovery and schedule changes.
How to Train on Days You Do Not Feel Motivated
A flexible way to decide whether to train, shorten the session or rest when motivation is low, without turning every choice into a test of discipline.
Shoulder Strength for Aerial: Build the Foundation
A practical shoulder-strength framework for hoop and silks, including pulling, pushing and gradual hanging practice.
What Aerial Training Teaches About Strength
Aerial work combines strength, technique, coordination and patience. Here are practical lessons that carry over to training on the ground.
Protein After 40: A Practical Week of Meals
A realistic way to spread protein across meals while strength training after 40, without tracking every bite or relying on shakes.
Eating Enough to Support Your Training
Training feels unusually hard? Food intake is one factor to review alongside sleep, stress and recovery. Here is a practical approach.
Strength Training at Home: A Simple Resistance Plan Without a Gym
A simple home resistance training plan: two full-body days with bodyweight or bands, how to use resistance bands, how to progress, and a free 4-week program.