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
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Does testosterone replacement really help women?
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
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Can You Take Progesterone After a Hysterectomy?
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
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Should I Take Estrogen in Perimenopause?
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/
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The 30 Minute Workout That Will Change Your Life (part XI)
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
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.
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