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
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30:12
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30:12
Live truSculpt® Flex Demo – Core Strength & Sculpting
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/
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8:26
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8:26
Microdosing GLP-1: A New Approach to Inflammation-Driven Diseases
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
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15:08
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15:08
Longevity & Grip Strength: Beyond the Stress Ball
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.
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11:26
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11:26
Demystifying NAD+ and Longevity Claims| Empowering Midlife Wellness
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.
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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