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
I’m not paid by SleepMe, and I have no association with them — but I have to share this with you because it has truly changed my sleep. The Chilipad by SleepMe is a temperature-adjustable mattress topper that lets you set your side of the bed — or both sides — just the way you like it, all from an app on your phone. Each side can be warmer or cooler, so you and your partner can both be comfortable without compromising. If you struggle with night sweats, overheating, or restless nights during menopause, this is a game-changer. Since I started using it: My deep sleep improved My total sleep improved My REM sleep improved And I wake up feeling refreshed instead of drenched in sweat In this video, I’ll even walk you through how to set it up — from one totally non-technical person to another. If I can do it, you can too. You’ve got to check it out. Stopping night sweats and sleeping at your perfect temperature can change everything. 💡 Want more tips on better sleep? Watch my video: Struggling to Sleep? Discover Healthy Solutions for Restful Nights https://youtu.be/8sPiioKL6QQ?feature=shared
Your hormones don’t all “vanish” at the same time when you reach menopause — and in this video, I’m walking you through exactly what I see happen for most women, starting in their 30s or 40s. I’ll explain: 🔹 Estradiol – how it rises and falls during the menstrual cycle, from its lowest levels (50–100 pg/ml) to its peak during ovulation (300+ pg/ml). 🔹 Progesterone – why it’s only produced after ovulation and why it’s usually the first hormone to drop. 🔹 Testosterone – the small but meaningful increase around ovulation and how it changes over time. We’ll look at what these fluctuations mean in perimenopause and the usual order in which they fade — so you can better understand your body and your symptoms. These shifts can start earlier than many women realize, and they don’t happen all at once. By understanding the timing and pattern, you can make more informed choices about your health — whether that’s tracking your cycles, supporting hormone balance, or preparing for the changes ahead. If you’re in perimenopause, menopause, or simply want to be proactive about your midlife health, I invite you to subscribe and join me for more conversations about women’s hormones, wellness, and aging well. 💻 Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com
Resistance Training for Midlife Wellness – Session 9 with Kelley Workman 💪 Welcome to the ninth installment of our at-home resistance training series with Master Trainer Kelley Workman. This session is core-focused and includes thoughtful modifications for those exercising with injury—making it accessible, safe, and effective. Today’s format: • 4 core exercises • 1 minute of work, 1 minute of rest • 4 sets per exercise • 32 minutes total ✨ Whether you’re recovering, maintaining, or building strength—this session is designed to support progress without pressure. Stick with it for a few weeks if it feels right. Keep moving, keep showing up, and keep listening to your body. 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 ▶️ New here? Catch up on past sessions: 1️⃣ Watch the first part - https://www.youtube.com/watch?v=X_YMrHiz2ek 2️⃣ Watch the second part - https://www.youtube.com/watch?v=ma-osU7Bg9E 3️⃣ Watch the third part - https://www.youtube.com/watch?v=qD6Z89vAlqk 4️⃣ Watch the fourth part - https://www.youtube.com/watch?v=zXNh5bb0lMo 5️⃣ Watch the fifth part - https://www.youtube.com/watch?v=VhFKn5PGfRQ 6️⃣ Watch the sixth part - https://www.youtube.com/watch?v=jFFTBdLIPyw 7️⃣ Watch the seventh part - https://www.youtube.com/watch?v=vXUKQxZxLcs 8️⃣ Watch the eighth part - https://www.youtube.com/watch?v=PKiQm0DrnBI 🧠 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 🎓 Train with Kelley: Explore custom training and support at www.kelleymoves.com You’re building more than muscle— Strong core, strong bones, strong life. 🦴✨
There’s so much judgment swirling around weight loss medications like semaglutide and tirzepatide. I hear it all the time — “Why don’t they just eat better?” “Why not exercise more?” But here’s the truth: most people who turn to these medications have already tried — many, many times — and felt like failures when nothing worked. These medications aren’t shortcuts. They’re tools — science-backed, life-saving tools — for people who are struggling with obesity, a condition that carries serious health risks. If we had a safe and effective way to treat any other chronic disease, wouldn’t we use it without shame? The key is using them wisely — as part of a comprehensive, medically supervised program that focuses on real, sustainable health changes. That’s exactly what we do at Complete Midlife Wellness Center through our Holistic Medical Weight Optimization Program. So let’s stop judging others for choosing a path that works for them. Let’s offer support, compassion, and a little more understanding. Drop your thoughts below — and if you’re curious about how our 12-week program works, all the details are right here: https://completemidlifewellnesscenter.com/holistic-medical-weight-optimization-program/ Go You!
If you’ve been thinking about joining us this November in Costa Rica, I made this short video to walk you through what the retreat actually looks and feels like — from where we’re staying to what each day includes. This experience was created with you in mind — women navigating the beautiful, complex chapter of midlife. Women who are ready to carve out space for joy, rest, and deeper connection — not just with others, but with themselves. You don’t need to come with a friend. You don’t need to know anyone ahead of time. You just have to be open to saying yes — and we’ll take care of the rest. This isn’t just a vacation. It’s a reset. A chance to slow down, breathe deeply, and remember what happiness feels like — in a place that’s safe, beautiful, and full of possibility. 🌿 Retreat Details 📅 November 12–16, 2025 📍 Papagayo Golden Palms Beachfront Resort & Spa, Guanacaste, Costa Rica 📄 Download the full retreat brochure https://drive.google.com/file/d/1OHSZ_peJBPiLgbWasAPTZ4CxOUnFim4m/view?usp=sharing 🔗 Program + Registration Info: http://bit.ly/4lKF79g Questions? Just send me a note — drsusan@drsusan.com 🌟 Meet Our Incredible Facilitators: Meg Ellis Certified Conscious Life Coach • NLP Practitioner • Host of Create Your Fate Meg helps women unlock their best lives by healing limiting beliefs and cultivating a deep, joyful sense of self-worth. Her work draws on The Enneagram, consciousness work, and the Law of Attraction — creating proven, life-changing results. Learn more: www.letscreateyourfate.com Kelley Workman Integrative Nutrition Coach • Trainer • Yoga, Pilates & Meditation Instructor After overcoming personal loss and rebuilding her life in midlife, Kelley now supports other women in reclaiming theirs. Her approach blends movement, mindfulness, and nutrition to restore energy and clarity. Learn more: www.kelleymoves.com Yaniv Shanti Co-Founder of El Despertador – School of Happiness Yaniv is a happiness activist, meditation guide, and transformational facilitator with over 25 years of experience helping people reconnect with joy. His experiential tools and intentional ceremonies have touched thousands across the globe. Mila González Yoga Teacher • Nutritionist • Meditation Guide Mila’s heart-centered yoga and meditation practice invites you into presence, gratitude, and authentic connection. She blends intentional movement with deep awareness to help each participant return to their true essence — with love and compassion.
Resistance Training for Midlife Wellness – Session 8 with Kelley Workman 💪 This is the eighth installment in our resistance training series with Master Trainer Kelley Workman—bringing you four fresh at-home exercises you can complete in under 30 minutes. ✨ Whether you’re rotating with earlier sessions or focusing on mastering this new set, the key is consistency and variety. Stick with these moves for a few weeks if they feel good—just keep showing up, staying safe, and enjoying the process. ▶️ Missed earlier videos? Start here: Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk Watch the fourth part here: https://youtu.be/zXNh5bb0lMo Watch the fifth part here: https://youtu.be/VhFKn5PGfRQ Watch the sixth part here: https://youtu.be/jFFTBdLIPyw Watch the seventh part here: https://youtu.be/vXUKQxZxLcs 🧠 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&t=0s LIFTMOR RCT Study (PDF) - https://drive.google.com/file/d/1ZNh1GfV02RPVVpkGtkIwSbYvDaJ5vWlU/view 🎓 Train with Kelley: Visit www.kelleymoves.com to connect and explore more personalized support. Keep showing up for yourself—strong body, strong bones, strong life. 🦴✨
This is my real, unfiltered mid-facelift journey — before, during, and after — with the gifted Dr. Fred Aguilar. As a physician myself, I’ve always believed in transparency, especially when it comes to choices that affect how we feel in our own skin. For me, this wasn’t about looking younger — it was about alignment. About having my outer appearance reflect the energy, clarity, and confidence I’ve reclaimed in midlife. In this video, I take you through the full mid-facelift experience — from the decision-making process, to the operating room, and through recovery. Dr. Aguilar is a true artist. With over 35 years of experience and triple board certifications, he brings not only surgical excellence but also a deep respect for natural beauty and subtlety. Whether you’re curious about facelift surgery or simply navigating your own evolution in midlife, I hope my story offers both clarity and encouragement. Thank you for being here. MEET DR. FRED AGUILAR Board Certified Plastic Surgeon Board Certified Facial Plastic Surgeon Board Certified Otolaryngology/Head and Neck Surgeon HPRS 1801 Binz Suite 300 Houston, TX 77004 713-521-4777 575 E Medical Center Blvd Webster TX 77598 281-282-9555 http://www.drfredaguilar.com/ https://www.myhprs.com/ https://www.myhprs.com/about/meet-dr-aguilar/
As many of you know, skin laxity on the neck is one of those things that can sneak up on us in midlife — no matter how well we take care of our skin. That’s exactly why I wanted to share my own experience having Morpheus8 done right here with Dr. Leah. Morpheus8 combines two powerful technologies: microneedling and radiofrequency energy. By delivering heat deep into the skin while creating tiny micro-injuries, it stimulates collagen and elastin production, helping to tighten loose skin, improve texture, and create a smoother, firmer appearance — without surgery. For areas like the neck, where the skin tends to thin and sag over time, Morpheus8 offers a safe, effective, and minimally invasive solution to restore a more youthful contour. In this video, you’ll see my real-time treatment and hear us talk through the process, the science behind it, and why this approach can make such a difference for midlife skin. 💻 Interested in booking an appointment? Click here: https://completemidlifewellnesscenter.com
When it comes to midlife wellness, it’s easy to get lost in complicated protocols, supplements, and conflicting advice. But the truth is: most of the real transformation happens when we focus on the simple things we can actually control. In this video, I’ll walk you through the 4 key areas that build the foundation for lasting health: • Nutrition • Movement • Rest & Sleep • Hormonal/Lab Optimization If we consistently take care of these basics — what I often call the “low-hanging fruit” — we give ourselves the best chance at creating our Optimal Older Day in the years ahead. Let’s bring it back to basics — and let’s start here.
Resistance Training for Midlife Wellness – New Moves with Kelley Workman 💪 We’re back with the seventh installment in our resistance training series with Master Trainer Kelley Workman. This week, Kelley shares four fresh at-home exercises you can do in just 30 minutes—perfect for adding variety or rotating with earlier sessions. ✨ Want to master these first? Go for it! Stick with this set for a month before moving on. What matters most is consistency, safety, and keeping things interesting so you stay engaged and injury-free. ▶️ Missed earlier videos? Start here: Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk Watch the fourth part here: https://youtu.be/zXNh5bb0lMo Watch the fifth part here: https://youtu.be/VhFKn5PGfRQ Watch the sixth part here: https://youtu.be/jFFTBdLIPyw 🧠 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&t=0s LIFTMOR RCT Study (PDF) - https://drive.google.com/file/d/1ZNh1GfV02RPVVpkGtkIwSbYvDaJ5vWlU/view 🎓 Train with Kelley: Visit www.kelleymoves.com to connect and explore more personalized support. Keep showing up for yourself—strong body, strong bones, strong life. 🦴✨
Periodically it's important to revisit the topic of testosterone replacement for women, and to understand all the nuances regarding the options in delivery methods and dosing. Today I'll discuss options for testosterone replacement, including using 1/10 of an FDA approved male product, compounded creams and gels, as well as appropriately dosed hormone pellets. I'll particularly focus on how to safely dose hormone pellets, and will share the method which my office has used in many thousands of patients, and has been proven to reach safe levels. Appropriately dosed pellets should be thought of as a viable option for those who don't prefer to use a topical cream or gel. LINKS: The Truth About Testosterone For Women Over 50 https://youtu.be/LpG25EUvg-U Peter Attia - Episode 348 ‒ Women’s sexual health, menopause, and hormone replacement therapy (HRT) https://www.youtube.com/watch?v=W0XW6av2wLQ
I'm often surprised how many of us were not taught about the anatomy of our external genitalia, so when we're talking about labiaplasty, many people are confused about what that means. Today I'm talking about the difference between the labia minora and the labia majora, and why some women might seek to surgically change either or both of these areas. This can particularly be an issue in midlife because of fat loss, as well as naturally aging skin. While no one needs a labiaplasty, it is a choice that many women make in order to restore their comfort and self-confidence. Having done hundreds of these surgeries, I cannot only confidently counsel you about the pros and cons of making this choice, but I can also provide the best outcome if you do decide to proceed.
🌴 Empowering Midlife Wellness Retreat: Activating Happiness in Midlife Papagayo Golden Palms Beachfront Resort & Spa • Gulf of Papagayo, Costa Rica • Nov 12 – 16 2025 Why We’re Gathering Midlife isn’t a winding-down—it’s an opening-up. Over four unrushed nights beside the Pacific, four globally respected guides in women’s health and holistic living will help you reclaim what’s always been yours: everyday joy. What You’ll Take Home A fresh, hope-filled view of the “second half” of life Simple, science-backed habits that anchor happiness from the inside out A close-knit sisterhood of women (40-65) cheering you forward All-Inclusive Ease Luxury beachfront suite ✔︎ Chef-crafted meals ✔︎ Open-bar dinners ✔︎ Sunset catamaran cruise ✔︎ One spa treatment ✔︎ Beach activities & transfers ✔︎ …plus daily workshops, mindful movement, and plenty of hammock time. The Setting Papagayo Golden Palms Beachfront Resort & Spa—an intimate oasis 25 minutes from Liberia (LIR). Lush jungle paths, serene tidal beaches, Nimbú Spa rituals, and ocean-view rooms where the waves become your bedtime mantra. This is Pura Vida at its most effortless. https://papagayogoldenpalms.com Meet Your Facilitators Dr. Susan Hardwick-Smith — Board-Certified Gynecologist and Certified Menopause Practitioner, author Sexually Woke, Empowering Midlife Wellness podcast host Meg Ellis — Certified Conscious Life Coach & NLP Practitioner, Create Your Fate podcast host Kelley Workman — Integrative Nutrition Health Coach, Master Trainer, Pilates/Yoga instructor Yaniv Shanti — Co-founder of El Despertador—School of Happiness, Mindfulness Teacher & “Happiness Activist” 🎟 EARLY-BIRD $200 OFF with code PURAVIDA - ends May 15 2025 → BOOK YOUR SPOT: https://www.wetravel.com/trips/activating-happiness-in-midlife-wellness-retreat-sumak-travel-guanacaste-66411321
Here is the sixth video in our resistance training series with master trainer Kelley Workman, who shows us four exercises you can do at home in 30 minutes. Watch the first part here: https://www.youtube.com/watch?v=X_YMrHiz2ek Watch the second part here: https://www.youtube.com/watch?v=ma-osU7Bg9E Watch the third part here: https://www.youtube.com/watch?v=qD6Z89vAlqk Watch the fourth part here: https://youtu.be/zXNh5bb0lMo Watch the fifth part here: https://youtu.be/VhFKn5PGfRQ This week will be presenting four additional exercises that you could choose to mix and match with the others. You may choose to master these alone for a month before we continue to add more! The important thing is to be consistent and not get injured, and also provide variety that keeps you interested. Master Personal Trainer - Kelley Workman You can connect with Kelley at www.kelleymoves.com