The push-up is a classic bodyweight exercise that strengthens your chest, shoulders, triceps, and core — no equipment needed. It’s one of the best full-body moves for building strength and stability. 📋 Quick Wins - Keep your body in a straight line (don’t let hips sag or rise) - Hands should be slightly wider than shoulder-width - Lower until your chest nearly touches the ground - Modify by dropping to knees or elevating hands on a bench if needed ⚡ Why It Matters Push-ups build upper-body and core strength, improve posture, and support daily movements like pushing, lifting, and carrying. They’re also a great calorie-burning move. ✅ What’s Next? Try 3 sets of 8–12 push-ups today. If you’re advanced, test yourself with incline or decline push-ups. Share in the group—how many can you do in a row?

A light, protein-packed meal that’s easy to make and keeps you satisfied without the heavy carbs. 📝 Ingredients (2 servings, ~4 wraps) - 1 ripe avocado - 1 can (5 oz) tuna in water, drained - 2 tbsp plain Greek yogurt - 1 tsp lemon juice - ½ tsp garlic powder - Salt & pepper to taste - 4 large lettuce leaves (or low-carb tortillas) - Optional toppings: diced cucumber, cherry tomatoes, or shredded carrots 👩‍🍳 Instructions 1. Mash – In a bowl, mash avocado until smooth. 2. Mix – Add tuna, Greek yogurt, lemon juice, garlic, salt, and pepper. Stir until combined. 3. Assemble – Spoon mixture into lettuce leaves or tortillas. 4. Serve – Top with veggies of choice and wrap tightly. 📊 Macros (per serving, 2 wraps in lettuce) - Calories: 280 - Protein: 28g - Carbohydrates: 8g - Fat: 15g - Fiber: 5g 💡 Quick Win: Make the filling in advance and store in the fridge for up to 2 days for quick meals. 🌿 PUUR Tip: Add 1 tbsp hemp seeds for extra protein and omega-3s.