Holly Perkins Blog

Close-up image of two women’s legs resting after a lower body workout, highlighting recovery and muscle relaxation in the quadriceps, thighs, and lower body after exercise.

How to Stretch Quadriceps Safely for Women Who Sit All Day Jun 18, 2026

Woman holding a yoga mat, highlighting toned legs and back muscles, representing beginner-friendly quad stretches to help prevent lower back tightness.

Best Quad Stretches for Beginners to Prevent Lower Back Tightness Jun 11, 2026

Woman performing a deep quad stretch on a mat, demonstrating flexibility and lower-body mobility, highlighting quad stretch benefits for women over 40.

What Every Woman Should Know About Quad Stretch Benefits After 40 Jun 04, 2026

Woman over 40 lifting a kettlebell overhead to build lean muscle, improve muscle tone, and get stronger through strength training.

Muscle Toning, Protein for Women, Workout Tips, and Getting Strong Over 40 - Listener Q&A Jun 02, 2026

Close-up photo of a woman’s feet highlighting foot muscle engagement and strength, supporting exercises to strengthen foot muscles at any age.

How to Strengthen Foot Muscles for Women at Any Age May 28, 2026

Woman jogging along a sunlit tree-lined path during golden hour, representing effective workout tips that truly transform your body after 100 episodes of proven fitness insights.

Workout Tips That Actually Change Your Body (100 Episodes Celebration!) Apr 28, 2026

Woman exercising with light weights, illustrating how to adjust workouts around menstrual cycle and perimenopause

Period and Training: Essential Workout Tips for Women Over 35 Mar 31, 2026

Healthy protein sources for women including chicken, eggs, yogurt, cheese, and whey protein.

Protein For Women: How To Eat for Health, Fat Loss, and Energy Mar 10, 2026

Supplements designed to support women’s energy levels

Best Multivitamin for Women Who Feel Tired All the Time Feb 26, 2026

Daily bodyweight workout with no equipment

7 Exercises to Do Everyday Using Only Your Body Weight Feb 13, 2026

Female gym members strength training in a women-only workout environment

Women Only Gyms: Is It the Right Choice for Your Strength, Confidence, and Longevity? Feb 13, 2026

Holistic health and nutrition

Exploring Peptides for Womens Health with Stephanie Gambetta from The Loop Way Feb 03, 2026

Nutritious home-cooked meal inspired by Ellie Krieger’s women’s health tips

Cooking with Joy Ellie Krieger's Tips for Nourishing Women's Health and Simplifying Nutrition Jan 20, 2026

Women Over 35 Fitness Insights: Nutrition, Strength, and Self-Care Jan 13, 2026

Body composition chart showing why 70 percent lean mass is the ideal target for women’s health and strength.

Why 70% Lean Mass Is the Target for Women (And What Your Body Comp Report Is Really Telling You) Dec 23, 2025

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