Oh hello there fellow (mentally and physically) exhausted friend!

What a crazy, busy, fast-paced world we live in, huh? Where everyday feels like Groundhog Day and we're just going through the daily motions of life, forever trying to balance work life with our other 50,000 tasks and responsibilities. All the while trying to get enough sleep but also lose that extra belly fat and don't forget: sculpt the ass of our dreams.

Life seemed a lot less complicated when we were younger. Or are we just old for thinking that? ;) Nahhhh... Life is busy and let's be honest, life feels pretty damn hard in 2024 for many of us!

We get it. We're both self-employed working moms forever trying to "do our best" to feel our most "optimal" amidst the daily hustle and grind.

One thing that has always remained a constant in our lives is our passion for eating plant-based foods and how well they fuel and heal our bodies.

CHECK OUT OUR IMPRESSIVE BIOS! ;)

Amy Longard is a registered holistic nutritionist, plant-based chef, speaker, published author and consultant. An advocate of plant-based nutrition, she has made it her life’s work to educate and guide people toward more conscious food and lifestyle choices.

Samantha Shorkey is a personal trainer and bodybuilding coach. She is the first-ever VEGAN World Naturals bikini pro and creator of the blog and podcast “Jacked on the Beanstalk.” Her motto is “I don’t preach, I inspire.” And her biggest “client success story” was a meat eater turned vegan who won Bodybuilding.com's $200K 12-Week Transformation Challenge, beating out 345,000 contestants worldwide.

In 2020, we published the highly regarded "Vegan Bodybuilder's Cookbook" together which has become a nutrition bible for many vegan athletes and bodybuilders across the globe.

And now that we both have a few years of parenting under our Super Woman (synthetic leather) belts, we're both honoured and excited to offer the "Fit & Healthy Over 40" virtual and in-person, month-long workshop to any vegans or veg-curious folks who are looking to up their healthy cooking game and get back into a solid workout routine.

With our combined 20+ years of experience working full-time as a personal trainer/vegan bodybuilding coach and holistic nutritionist/vegan chef, we recognize the importance of fostering positive fitness and nutrition habits via implementing solid routines and mastering the art of consistency. And we're going to do this work together, with you, over the course of one month.

You'll learn all of our best health tips, self-care secrets and vegan mom hacks. PLUS you'll be part of a team of like-minded folks who all want to look and feel their best fueled only by the power of plants!

Did you know: research has always linked plant-based diets to lower rates of heart disease, type 2 diabetes and many cancers when compared with diets high in meat and other animal products. And most recently, a new study found that women age healthier when they increase their plant-based protein intake. In fact, just a 3% increase in plant-based protein consumption was linked to a 38% increased likelihood of healthier aging for women in the study!

So what are you waiting for? Explore those veg-curious tendencies already! ;)

**PLEASE NOTE THAT REGISTRATION FOR THE APRIL 2024 PROGRAM IS NOW CLOSED. BUT PLEASE DO CHECK BACK AS WE WILL BE RUNNING ANOTHER IN THE FALL.**

WHAT EXACTLY DOES THE PROGRAM ENTAIL?

• Strength & Conditioning Sessions with Sam on Saturdays at 10am EST for virtual participants and 12pm EST for in-person Ottawa locals. You’ll receive recordings of all training sessions and a digital copy of the weekly workout. No equipment necessary but small hand weights, ankles weights or resistance bands are encouraged if you have 'em! For locals: will be held at AnyTime Fitness - 901 Carling Ave.
  Dates: April 6, April 13, April 20 & April 27.

• Virtual Cooking Lessons with Amy on Sundays at 4pm EST featuring nutritious, high-protein, plant-based meals. You’ll receive the recipe and grocery list in advance of the class and a recording of each class. Dates: April 7, April 14, April 21 & April 28.
  
  
• Weekly Virtual Q&A / Coaching Call with Sam and Amy on Wednesdays at 12pm EST. This is your opportunity to ask Sam & Amy any questions about the weekly workout/recipe etc. It's an open floor to discuss a wide array of fitness, nutrition, health and wellness topics. Ask us anything! Topics could include beauty and skincare after 40, anti-inflammatory foods, gut health, muscle building, fat burning, longevity, how hormonal changes affect fitness and nutrition and more! Dates: April 10, April 17 & April 24.
  
  
• Private Facebook group for members only. This is the place to keep in touch between group workouts, cooking lessons and coaching calls. Here is where we will share daily tips, tricks and helpful information throughout the month that will hopefully inspire and motivate you!
  
  
• Being part of an exclusive 40+ community of like-minded folks who all want to be the healthiest, fittest versions of themselves as much as you do!

And for the record, you are not required to attend any of the live training sessions, cooking lessons or coaching calls. But we truly hope you’ll make it to as many of them as possible. Recordings will, however, be available for everything. And all exercises will have modifications to ensure a great workout for people of all fitness levels. 

Lastly, we'll have prizes for those with the highest attendance! We're talking GOOD PRIZES like gift cards to Uppliva Sauna and Steam, Kardish Health Food Centre and MORE!  So we hope you'll join us for as many live sessions as your busy schedule will allow. :)

WHY CHOOSE OUR PROGRAM OVER THE 80,000 OTHERS OUT THERE?

How many online group fitness programs actually set a day and time to workout WITH you? How many group coaching programs actually SHOW you how to cook healthy, high protein vegan meals that actually taste good?

This program is for you if you have already given up on your New Year's resolution to get fit and healthy in 2024! Or maybe you just want to focus on something fun and good for you amidst all of the negative shit going on the world right now. Do you need structure and accountability to actually make changes in your life? Whatever your reason, we are here to support you and oh-so-excited to get sweaty and cook with you. Just not at the same time. Or at least wash your hands before touching the food. ;)

See you there!

Sam & Amy