Total Body Workout With Resistance Bands

Strong. Capable. Resilient. That’s what midlife feels like when you move with purpose. 💫 In this full-body resistance band workout, Kelley and I guide you through a powerful, efficient sequence designed to activate every major muscle group — helping you build strength, balance, and confidence from the inside out. This isn’t about perfection — it’s about progression. Every rep is an act of self-care and self-respect. You’ll feel stronger, more grounded, and more energized with each move. ✨ Lower Body • Squats • Donkey Kicks • Leg Lifts • Hamstring Curls • Monster Walks 💪 Upper Body • Bicep Curls • Upright Rows • Shoulder Press • Tricep Press • Chest Press 🔥 Core & Floor Work Toe Touch • Modified Bicycle • Push-ups All you need is a simple set of resistance bands — and the determination to show up for yourself today. 🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com Shop our favorite bands here 👉 https://a.co/d/4vrio1N

In this final episode of my Menopause Awareness Month mini-series, we’re tackling a question I hear almost daily: Does testosterone replacement really help women? The answer is yes — absolutely, when it’s prescribed and monitored by a clinician experienced in midlife hormone therapy. Here’s what’s important to understand: both men and women have testosterone — the difference is in the amount, not the presence. On average, women have about one-tenth the testosterone of men at a similar age. Beyond its well-known role in sexual desire (particularly for women with Hypoactive Sexual Desire Disorder, or HSDD), optimized testosterone supports a wide range of systems that often decline during midlife. Adequate levels can: ✨ Enhance muscle mass and protect bone density ✨ Improve mood, motivation, and cognitive clarity ✨ Support deeper, more restorative sleep If you’re wondering whether testosterone might help you, consider these three simple screening questions: ✅ Did your sex drive use to be better? ✅ Do you wish it were better? ✅ Is that change causing you distress or relationship strain? If you answered “yes” to these, it’s worth checking your levels. For most women, healthy ranges fall around 50–100 ng/dL — but what truly matters is how you feel, not just the number. This episode explains how we safely restore testosterone to optimal levels and why individualized, physician-guided therapy makes all the difference. 📘 Get my best-selling book: Sexually Woke: Awaken the Secrets to Your Best Sex Life in Midlife & Beyond 💻 Book an appointment: completemidlifewellnesscenter.com

This is the second video in my three-part mini-series for Menopause Awareness Month, where I’m addressing some of the most common — and most misunderstood — questions about hormones in midlife. Today, we’re talking about progesterone after hysterectomy. The short answer: Yes, you can still benefit from progesterone — even if you no longer have a uterus. While progesterone’s primary medical role is to protect the uterine lining from estrogen-related overgrowth, it also plays several other key roles in overall health and wellbeing. Research shows that progesterone can: ✨ Improve sleep quality ✨ Enhance mood and reduce anxiety ✨ Support healthy hair, skin, and nail growth. For many women, these benefits make progesterone an important part of hormone optimization — even after a hysterectomy. And if you’ve tried progesterone but found it made you overly sleepy or just didn’t feel quite right, there’s still a way to get its protective effects. In that case, we can use an IUD (intrauterine device) that releases progesterone directly into the uterine area. This ensures you still receive the local benefits of progesterone, particularly its protective effect against uterine cancer, while minimizing systemic side effects. 💬 Watch this episode to learn how we personalize hormone therapy for your unique needs — and stay tuned for the final part of the series: Testosterone for Women in Menopause. 💻 Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com

This video is the first in my three-part mini-series for Menopause Awareness Month, where I’m tackling some of the most common — and most confusing — questions about hormones in midlife. In this first episode, we’re diving into whether we should take estrogen replacement in perimenopause: ✨ When to consider it ✨ Why we have symptoms some days not others ✨ What form of estradiol replacement is appropriate for perimenopause ✨ What the latest science reveals about its role in easing symptoms and supporting long-term health. There’s a lot of fear and misinformation out there, and my goal is simple: to bring clarity over confusion, so you can make informed, confident decisions about your body. Watch this first part now, and stay tuned for the next two episodes in the series: 1️⃣ Progesterone After Hysterectomy 2️⃣ Testosterone for Women in Menopause If you find this helpful, please like, subscribe, and share it with a friend — because the more we talk about menopause, the less mysterious it becomes. ✨ Learn more about our programs: 🔹 Health & Hormone Optimization Consultations → https://completemidlifewellnesscenter.com/on-hormone-consultations/ 🔹 Menopausal Hormone Therapy (MHT) → https://completemidlifewellnesscenter.com/on-mht-including-pellets/

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

In this video, I’m sharing a live truSculpt® Flex core demonstration with my friend Meg Ellis. What it is: truSculpt® Flex uses Multi-Directional Stimulation (MDS) with three distinct modes—Prep, Tone, and Sculpt—to mimic and intensify natural muscle contractions for noticeable improvements in muscle tone and definition. Beyond the core: While today’s demo focuses on abs, I also use truSculpt® Flex on other major muscle groups—including the buttocks, thighs, arms, hamstrings, and calves—to build strength and definition with no downtime. About Meg: I’m joined by Meg Ellis—Certified Conscious Life Coach, NLP Practitioner, and host of the Create Your Fate podcast—who shares what to expect and how the treatment feels in real time. Right now at Complete Midlife Wellness Center, we’re offering a full truSculpt® Flex Session for $1,200 (regularly $1,400). If you’re ready to feel stronger and more confident in your body, this is a great time to try it. 👉 Learn more here: https://completemidlifewellnesscenter.com/trusculpt-flex/ 👉 Book your session here: https://completemidlifewellnesscenter.com/book-your-appointment/

When most people hear about GLP-1 medications like semaglutide or tirzepatide, they immediately think about diabetes or weight loss. In this video, I share a different perspective: the potential role of GLP-1 receptor agonists at microdoses in conditions where chronic inflammation is central to disease progression. We know that inflammation underlies many disorders — from autoimmune disease to neurodegenerative conditions. While there are currently no large-scale clinical studies on microdosing GLP-1s for these indications, there are intriguing reasons to consider their potential. GLP-1 medications have been shown to influence metabolic pathways, reduce systemic inflammation, and even demonstrate neuroprotective properties in some research settings. That’s why I’m interested in whether carefully supervised, very low doses of these drugs might offer benefits in conditions such as: Autoimmune disease Chronic pain syndromes PCOS (Polycystic Ovary Syndrome) Mood and mental health issues Alzheimer’s disease and cognitive decline Cardiovascular and heart disease I want to be clear: this is an area of clinical curiosity, not established science. We don’t yet have the studies to guide us. But under the right medical supervision, there may be a safe way to explore whether microdosing could help patients who struggle with inflammation-driven diseases and have not found relief elsewhere. At Complete Midlife Wellness Center, my team and I welcome patients who are interested in innovative, science-informed approaches to health. If this conversation resonates with you, I’d be glad to explore whether GLP-1 microdosing might be an option for your unique situation. 👉 Learn more or schedule a consultation: CompleteMidlifeWellnessCenter.com

We’ve all heard the advice: squeeze a stress ball to strengthen your grip and improve longevity. But the truth is, there’s much more to the story. In this video, I break down what grip strength really tells us about our health — and why it’s not just about your hands. Good grip strength reflects muscle mass, neuromuscular function, and independence as we age. That means the real path forward isn’t squeezing something on the couch — it’s building whole-body strength, eating nutrient-dense foods, getting quality sleep, and creating sustainable habits. I’ll share: ✔️ Why grip strength is linked to longevity ✔️ How muscle mass, not gadgets, drives better outcomes ✔️ The role of nutrition, exercise, and recovery in healthy aging ✔️ Practical ways to strengthen your body for long-term health Longevity isn’t about quick fixes. It’s about doing the fundamentals properly — and consistently. Join me as we go beyond the stress ball and into the bigger picture of living well for the long run.

You’ve probably heard NAD (nicotinamide adenine dinucleotide) called the “miracle molecule” for anti-aging — but how much of that is science, and how much is hype? In this video, I break down: 🔍 What NAD actually does in the body ⏳ How NAD levels change as we age 💊 The truth about supplements like NMN and NR 📊 What the latest research really says about energy, skin health, metabolism, and longevity. There are so many bold promises out there, and I know it’s easy to get confused. My goal is to cut through the noise and share what the science really shows — so you can make informed, evidence-based choices about your midlife wellness.

Welcome to the tenth installment of our at-home resistance training series with Master Personal Trainer Kelley Workman. Today we’re taking things up a notch with a full-body weighted vest circuit designed to build strength, endurance, and confidence. Today’s format: • 4 exercises • 1 minute of work, rest varies • 4+ rounds total Circuit breakdown: 1️⃣ Weighted Step-Ups → 1 min work / 30 sec rest 2️⃣ Vest Bird Dogs → 1 min each side / 1 min rest 3️⃣ Single-Leg Vest Squats (using step) → 1 min per leg / 1 min rest 4️⃣ Weighted Vest Burpees → 1 min work / 30 sec rest ✨ This session is intense but adaptable—perfect for challenging your limits while staying safe and mindful. Remember, progress looks different for everyone. Go at your own pace, honor your body, and celebrate every rep you complete. Keep showing up. Keep moving forward. Your midlife strength journey continues here. 💪 🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com 👨‍⚕️ Paul Shupe, MD – Orthopedic Surgery, Orthopedic Sports Medicine Sees patients at: UT Physicians Orthopedics – Memorial Villages 📍 950 Corbindale Rd, Ste 300, Houston, TX 77024-2849 📞 (713) 486-1700 UT Physicians Orthopedics at Memorial Hermann | Rockets Sports Medicine Institute – Sugar Land 📍 17520 W Grand Pkwy S, Ste 200, Sugar Land, TX 77479-4759 📞 (713) 486-1600 ▶️ 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