December 20, 2018

FREE Heal Nourish Grow January 2019 30 Day Wellness Challenge

Many of us make New Year's resolutions each year with the best of intentions. How good are we at actually keeping them though? It's difficult to make big changes. It's even more difficult if you try to make several big changes all at once.

Over my years of working in both my corporate jobs and as a yoga instructor/wellness coach, as well as taking on my own ultimate wellness journey, I've found that small changes over time are the best way to make big and lasting changes. Although I firmly believe the very best time to start any change is NOW (and you actually will start now once you sign up for this challenge), there is no question that the beginning of a new year is motivation for a lot of people.

Creating New, Healthy Habits

You know all of that “it takes 21 days to form new habit” BS? Well…that's just it, it's BS. Thirty days may not be enough either. Research shows it actually takes anywhere from 18 to 264 days to create a new habit [note]https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674[/note] and depends on a lot of factors.

That's where the Heal Nourish Grow January 2019 wellness challenge comes in. We want to help you create healthier habits in 2019 by making small changes that can add up to big results. Over 30 days you'll be led through changes in your daily routine, all leading to healthier behaviors. You'll learn new ways of approaching nutrition, body positivity, sleep habits, meditation, yoga/stretching, exercise and goal setting.

If you'd like to know more about my background and ability to successfully lead you through these new habits, please check out my about page here and feel free to contact me with any questions. In short, my degree and graduate training is in psychology, I've practiced yoga for 25 years and have taught for over 8 years. I've lead several yoga groups through transformative programs and in my corporate life have mentored and coached numerous people.

Free Wellness Challenge Commitment

All I ask for this free program is that you are committed to your wellness, keep an open mind and for 30 days be willing to experiment with breaking your addiction to sugar, exercise/stretching regularly and learning to meditate. None of the things you'll be asked to do will be overly taxing. For example, your longest meditation session will be seven minutes and that's only after having built up to it over the 30 days.

There are no products to buy. You can start at absolutely any level and everything can be modified based on what you are already doing. You can find a very basic outline of the program here, but you'll get more details and much more support once you sign up.

While this program doesn't focus specifically on weight loss, you may find that you lose weight. You may also find you sleep better, are more focused and overall feel better. Or not. It certainly depends on your level of commitment, but those are things this program is designed to address.

Are you ready to take the Heal Nourish Grow 30 day wellness challenge? Register here.

Author

Cheryl McColgan
Cheryl McColgan is the Founder and Editor in Chief of Heal Nourish Grow, where she has published evidence-based health and nutrition content since 2018.
With over 30 years of experience in fitness, nutrition, and healthy living, and nearly 20 years of professional editorial and journalism experience, she brings both subject-matter depth and trained editorial judgment to everything on the site.
Cheryl holds a degree in Psychology with a minor in Addictions Studies, completed graduate training in Clinical Psychology, and is a NASM Certified Personal Trainer and E-RYT Certified Yoga Instructor.
She is the author of 21 Day Fat Loss Kickstart, Make Keto Easy, Take Diet Breaks and Still Lose Weight, The Grain Free Cookbook for Beginners, and Easy Weeknight Keto.
Read more about Cheryl and the journey that created Heal Nourish Grow <a href="https://healnourishgrow.com/about">on the about page</a>.
Cheryl McColgan is the founder of Heal Nourish Grow, where she writes about protein, body composition, healthy aging, and evidence-based nutrition, along with the everyday habits that actually make those things work in real life.
With a background in psychology and graduate training in clinical psychology, plus nearly 20 years of experience in editorial and publishing, Cheryl approaches health from both a research and real-world perspective. She’s also been immersed in fitness and nutrition for more than 25 years, which gives her a practical lens most purely academic content tends to miss.
Her work today focuses heavily on protein intake (especially for women), muscle retention, metabolic health, and sustainable fat loss, along with topics like sleep, recovery, and wearable health tech. You’ll also find a mix of high-protein, low-carb recipes designed to make hitting those goals easier without overcomplicating things.
Cheryl’s interest in health and nutrition became more personal after navigating her own autoimmune challenges, which pushed her to dig deeper into how lifestyle, diet, and daily habits impact long-term health. That experience continues to shape how she approaches everything on this site: practical, realistic, and focused on what actually works over time.
What Cheryl Covers
Most of the content here falls into a few core areas:
Protein & Muscle Health: how much you actually need, especially for women and how to use protein to support strength, body composition, and aging
Fat Loss & Metabolic Health: sustainable approaches that prioritize muscle retention and long-term results
Healthy Habits & Lifestyle: sleep, movement, strength training, consistency, and the small things that compound over time
Wearables & Recovery: real-world testing and comparisons of tools like Oura, Whoop and others
High-Protein & Low-Carb Recipes: simple, realistic meals that support your goals without feeling restrictive
Travel & Lifestyle: wellness-focused travel, outdoor experiences, and a slightly more elevated take on healthy living
If you're new, here are a few good places to begin:
30 Day Healthy Habits Challenge
Protein Foundations
High Protein Recipes
About Cheryl & Heal Nourish Grow
Coaching and Programs

Cheryl McColgan

Cheryl McColgan is the Founder and Editor in Chief of Heal Nourish Grow, where she has published evidence-based health and nutrition content since 2018.

With over 30 years of experience in fitness, nutrition, and healthy living, and nearly 20 years of professional editorial and journalism experience, she brings both subject-matter depth and trained editorial judgment to everything on the site.

Cheryl holds a degree in Psychology with a minor in Addictions Studies, completed graduate training in Clinical Psychology, and is a NASM Certified Personal Trainer and E-RYT Certified Yoga Instructor.
She is the author of 21 Day Fat Loss Kickstart, Make Keto Easy, Take Diet Breaks and Still Lose Weight, The Grain Free Cookbook for Beginners, and Easy Weeknight Keto.

Read more about Cheryl and the journey that created Heal Nourish Grow <a href="https://healnourishgrow.com/about">on the about page</a>.
Cheryl McColgan is the founder of Heal Nourish Grow, where she writes about protein, body composition, healthy aging, and evidence-based nutrition, along with the everyday habits that actually make those things work in real life.

With a background in psychology and graduate training in clinical psychology, plus nearly 20 years of experience in editorial and publishing, Cheryl approaches health from both a research and real-world perspective. She’s also been immersed in fitness and nutrition for more than 25 years, which gives her a practical lens most purely academic content tends to miss.

Her work today focuses heavily on protein intake (especially for women), muscle retention, metabolic health, and sustainable fat loss, along with topics like sleep, recovery, and wearable health tech. You’ll also find a mix of high-protein, low-carb recipes designed to make hitting those goals easier without overcomplicating things.

Cheryl’s interest in health and nutrition became more personal after navigating her own autoimmune challenges, which pushed her to dig deeper into how lifestyle, diet, and daily habits impact long-term health. That experience continues to shape how she approaches everything on this site: practical, realistic, and focused on what actually works over time.

What Cheryl Covers

Most of the content here falls into a few core areas:

Protein & Muscle Health: how much you actually need, especially for women and how to use protein to support strength, body composition, and aging
Fat Loss & Metabolic Health: sustainable approaches that prioritize muscle retention and long-term results
Healthy Habits & Lifestyle: sleep, movement, strength training, consistency, and the small things that compound over time
Wearables & Recovery: real-world testing and comparisons of tools like Oura, Whoop and others
High-Protein & Low-Carb Recipes: simple, realistic meals that support your goals without feeling restrictive
Travel & Lifestyle: wellness-focused travel, outdoor experiences, and a slightly more elevated take on healthy living

If you're new, here are a few good places to begin:

30 Day Healthy Habits Challenge

Protein Foundations

High Protein Recipes

About Cheryl & Heal Nourish Grow

Coaching and Programs

See all posts by Cheryl