Holly Perkins Blog

Woman with toned legs lying on her side holding a large exercise ball, highlighting lean muscle definition and sculpted glutes in a minimal studio setting.

Tone Legs for Women Without Bulking Up May 21, 2026

Wheat bread topped with fresh blueberries, representing a balanced, whole-food ingredient choice often used when tracking macros for women’s nutrition and healthy eating.

How to Track Macros the Right Way for Women May 19, 2026

Bowl filled with a variety of whole foods like lean protein, grains, and vegetables, representing balanced calorie intake for women aiming to build muscle and stay lean.

How Many Calories to Gain Muscle For Women and Stay Lean May 14, 2026

Dumbbells, kettlebell, and workout towel arranged on a dark wooden floor, representing strength training and fitness for women over 50 focused on building energy, vitality, and healthy aging.

Women's Health After 50: The New Rules for Strength, Energy and Vitality May 13, 2026

Woman holding dumbbells during a strength training workout for Mental Health for Women: Fitness and Nutrition Tips That Work. Fitness and balanced nutrition can support mood, energy, resilience, and overall well-being for women.

Mental Health for Women: Fitness and Nutrition Tips That Work May 08, 2026

High-protein foods including eggs, chicken, fish, beans, and nuts arranged on a table, illustrating daily protein intake for building muscle and losing fat.

How Much Protein Per Day to Build Muscle and Lose Fat? May 07, 2026

Woman in workout clothes doing strength training for stronger bones and joints over 50

Strength Training for Women Over 50 for Stronger Bones and Joints Apr 30, 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

Protein-rich plant-based bowl with quinoa, chickpeas, roasted sweet potatoes, greens, and avocado for muscle-building nutrition.

Daily Recommended Protein Intake for Women Trying to Build Muscle Apr 24, 2026

Woman pressing into a workout mat, representing strength training and boosting energy through proper nutrition and exercise.

Energy Levels Women Want: How to Eat and Exercise to Actually Feel Great Again Apr 21, 2026

Alt text: Black dumbbells and a berry smoothie with fresh fruit, representing clean eating and fitness from women who got ripped.

Clean Eating Tips from Women Who Are Ripped, Lean and Strong Apr 14, 2026

Creatine for women in a scoop for strength, energy, and longevity

Creatine for Women: The Truth About Strength, Energy, and Longevity Apr 07, 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

Fitness-focused woman lifting broccoli as weights, highlighting strength training, muscle building, and balanced nutrition for women’s health in 2026

The Top Fitness and Nutrition Topics for Women's Health in 2026 Mar 24, 2026

Woman strength training during menopause to fix common workout mistakes.

Menopause Workouts: Essentials Tips to Boost Energy and Build Lean Muscle Mar 17, 2026

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