NEED TO KNOW: FOX 2's 21 Day Challenge

Join FOX 2  and St. John Providence Health System for a 21 Day Challenge all designed to help you get fit! 

St. John Providence cardiologists tell us there are three steps to good heart health.  Our challenge is designed with those in mindThree steps, to one healthier you!


Do you know your numbers - like your blood pressure, blood sugar, body fat and BMI? 

FOX 2's 21 Day Challenge leads into our annual Healthy Heart Project with St John Providence on Saturday April 18th with free heart health screenings from 7-10am.

Two Locations: 
  • St. John Hospital and Medical Center Detroit
  • Providence Hospital in Southfield
Event Specifics: 
It's a day devoted to heart disease prevention -- you'll get free heart health screenings with on-the-spot results and expert advice on adopting a heart healthy lifestyle.  Learn more here
  Healthy Heart Project

Click here to download your number sheet so you can keep track.


Get a pedometer and walk!  Join us in tracking steps and shoot for 10,000 a day! 

Work up to 150 minutes of moderate intensity a week.

That's 20 minutes a day.  Moderate intensity means your heart rate is up but you can still talk, like walking briskly.  
Want to keep an eye on how you're doing? It's easy. Just download this page to keep track of yourself!

STEP #3: IMPROVE YOUR DIET & REDUCE YOUR WEIGHT!  5 do's – 5 don'ts – 5 pounds!


  • Vegetables
  • Lean proteins (chicken, fish, low fat dairy)
  • Fruits
  • Whole grains (brown rice, quinoa, oatmeal)
  • Water  (Shoot for 64 ounces daily)


  • Soda (Diet and Regular)
  • Salt   (Stay below 2400 milligrams of sodium per day - TIP: Choose foods with a lower % DV — 5 to 10% or less)
  • White Flour Products (White bread, white-flour pasta)
  • Fried Foods
  • Sweets  (Limit added sugars). For women 6 teaspoons (25 grams) added sugar per day, adult men 9 teaspoons (36 grams)
Optional Don't: Alcohol!  Let's face it, alcohol can be high in calories and can bring on those dreaded alcohol-induced munchies!

Click here to find all the do's and don't on a page you can print out to help you follow along!

Be a part of our challenge through our FOX 2 Facebook Group - join today and become a part of a community all dedicated to our 21 Day Challenge!  Join us!

We thank our partner in this project, St. John Providence, and the experts who are sharing their knowledge to help us all be more fit! 

Sindhu Koshy, MD Cardiologist, St. John Macomb
Shannon Pearce RN, St. John Providence
Shukri David, MD, Cardiologist, Providence Hospital
Kelly Machesky MD, St. John Providence Weight Loss

We also thank St. John Providence Occupational Health  for doing screenings at FOX 2.  St. John Providence Occupational Health provides services to the business community.  For more than 25 years they have been helping businesses have a healthy workplace.

And, our chef's hat off to Chef Paul Penney who is always ready with great ideas on how to make simple swaps - and he's a part of our 21 day challenge facebook group!  

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