This challenge is designed to help you find little moments in your day to work on goals. 

The goal ... complete 40 push ups in a row by the end of the 30 days.

Did you know one key indicator of cardiac health is the ability to do 40 push ups in a row?

So this heart month we are working on our hearts ... one push up at a time.

Screen shot the tracker or download it from here: https://drive.google.com/file/d/1d2vZuD-NNnEwX8SyoK3DNNV-jKQfDmZA/view?usp=sharing

Comment below if you are joining the challenge. Feel free to tag me if you post on social media. This challenge is open to everyone. Challenge your partner, your kids, your family and friends. You can share the link for the tracker. 

Let's get everyone heart healthy this month.

~ Amy, your coach and trainer

One big benefit to adding whole grains to your meals is the fibre. The beautiful, gut loving bacteria making fibre.

A key way to start reducing your cravings for sweets is to add whole grains like:

Barley

Bulger

Farro

Quinoa

Black Rice

Red Rice

Wild Rice

Brown Rice

And yes ... even popcorn! Just be sure to make your popcorn from scratch. Air pop or on the stove like we do in my house.

To say fruit is bad because it has fructose is missing the point entirely.

An 🍎 has: 4g of fibre, 1g of protein and 13g of carbohydrates

It also has:

Vitamin C

Potassium

Quercetin (why it keeps the doctor away)

Catechins

Chlorogenic Acid

Let's talk about Quercetin .. which is a trendy supplement lately. Why? It is a versatile antioxidant known to possess protective abilities against tissue injury. It's an immune booster that also can heal our tissues.

How can you source Quercetin naturally?

Fruits and vegetables are the primary dietary sources of quercetin, particularly citrus fruits, apples, onions, parsley, sage, tea, and red wine. Olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries are also high in quercetin and other flavonoids.

Fruit is more than sugar! It is not candy. It is not processed foods that are designed to make us compulsively eat them to make companies rich and us unhealthy.

By this point you should be detoxed off of sugar and able to really enjoy the natural sweetness of fruit. Fruit is delicious and delivers so many micro nutrients that our bodies NEED.