Why 30 Day Challenges Work!

How’s your health and fitness?  Are you feeling stuck and frustrated?  Do you feel like you’re ready to just give up?  Did you know that 30 day challenges are one of the best things to get you on the road to success?

Why 30 Days?

30 days might not be long enough for you to achieve your ultimate goal but it will get you on the right path.  The great thing about a 30 day challenge is that it doesn’t sound like a huge time commitment. You don’t feel nervous about committing.  The best thing is that, for most people, after completing 30 days of good habits these new habits have become a part of your lifestyle therefore you’ll actually want to continue. That’s right!  Want to!  30 days is long enough to create small lifestyle changes that will lead to the results you want.

I’ve run a bootcamp that was based on getting people to commit to one month.  The majority of those people who completed the first month became long term clients who stayed with me for years.  Felling healthy and strong is awesome, therefore you’ll be motivated to keep going and make this a permanent part of your lifestyle.


30 days is enough time to actually see some results.  You’ll start to see results so you’ll be motivated to keep going.  Making good fitness and nutrition a part of your life is the main goal here.  One month is long enough to prove to you why you need this.

The key to being successful with your fitness and nutrition is to create new healthy and sustainable behaviours.  It’s never easy to change behaviour but if you practice it for 30 days it pretty much becomes a part of your lifestyle.

Why Are People Drawn To 30 Day Challenges?

A 30 day challenge offers a sense of community.  You’re participating in something with other like-minded people.  You support each other, motivate each other, learn from each other and best of all create bonds.  It’s not always easy to find friends who are willing to join you in your fitness and nutrition goals.  Being a part on an online challenge group gives you all the support you need.

Your 30 Day Challenge Starts Now!

I’ve seen HUGE success with my online 30 day challenges and the majority of my challengers stay with me after the initial 30 days.  They feel so amazing so they don’t want to stop.  Some people do drop out.  Quite often these people contact me later when they’re really feeling ready for a change and ask to re-join a group.  If you’re feeling good with where you’re at with your fitness and nutrition that’s awesome!   If you’re not feeling so great about things and are ready to make some changes I’m here for you.  Message me on Facebook or send an e-mail to info@wholeyfit.ca so I can get you started now.

Pets And Your Health

Did you know that pets can have a very beneficial impact on your health?  Your furry friend can actually help lower blood pressure and help you deal with anxiety.  Here are some interesting facts about pets and your health.

Interesting Health Benefits of Owning Pets


For years, it was thought that if you have allergies you should avoid pets.  It was also believed that children who lived with pets were more likely to become allergic to it.   This isn’t necessarily true.

Studies have actually shown that kids who grow up in a home with pets will be less likely to develop allergies.  It turns out that in most cases babies who have more exposure to dirt and allergens have a stronger immune system!

Heart Benefits

Pets can actually help lower your blood pressure.  Petting an animal has a very calming effect on people.  Pets also give you unconditional love which you don’t typically get from people.  Pets are your safe haven.

Dog owners get even more health benefits because they walk more.  Getting out in the fresh air for a bit of physical activity has amazing health benefits, both physically and mentally.

Date Magnets

People are more likely to interact with someone who’s with a dog than someone who is just on their own.  Asking about their dog starts a conversation that is a more acceptable interaction than if you were to just start a conversation with some random stranger.


People who own pets are generally more happy, less lonely and even more trusting than those who don’t.  It’s suggested that one reason for this is because your pet gives you a sense of belonging and meaning.  By nature, people like to take care of others and a pet is the perfect thing to take care of.

Stress Relief

When you pet your pet your body actually releases a hormone that lets you relax and cuts down on levels of stress hormone.

Pets can also be very comical and laughing is one of the best stress relievers for you.

Your Furry (or not so furry) Friend

Having a pet can greatly enrich your life.  Giving unconditional love to something that gives it back tenfold is an amazing thing.  Just remember that your pet does need a lot of love and care so if you’re thinking about getting one make sure you’re set up properly and ready for the responsibility.  Then get ready for a lot of love and entertainment.

Why You Need A Coach

You can start anything with the greatest intentions but without the proper tools you won’t get very far.  A coach is a very smart investment when you want to achieve big goals.  I would go as far as to say you need a coach if you want to be successful.

The Stats

Did you know that more than 90% of people who start an exercise program quit early?  About 60% will give up within the very first week!

Changing your lifestyle is hard.  There are many infomercials out there claiming that you can transform your body quickly and but the truth is, getting fit takes time, determination and support.  If any one of these factors is missing the chances of achieving your goals drops significantly.

The Solution

You need support!  A good coach will provide you with all the support you need and will help you overcome obstacles.  They’ll work with you to find time in your schedule to work out and will figure out ways to make you stick with your program.

Coaches are great with time management and will figure out how to work exercise into even the busiest schedules. They’ll figure out what kind of workout will fit in your schedule so you’re getting the most out of your time.  Your trainer will motivate you when you need it and will push you when you need to be pushed.

When you first start a program you have a high level of determination.  As time goes by and the work gets tough sometimes that determination starts to fade.  Your coach will make sure you stay determined.  They’ll remind you of why you are doing what you are doing.  They will talk you out of your excuses and remind you of the consequences of your actions.

Your coach will also provide you with all the support you need.  Their job is to design a proper fitness program specifically for you and your goals.  You never have to wonder whether you’re doing the right exercises in the right way.  A coach will create a customized blueprint that will help you achieve your goals. 

Invest In Your Health – You’re Worth It!

Whether you hire a coach or work with someone online you can never go wrong by investing in your health.  You owe it to yourself to live your best life possible and enjoy a high quality of life will into your golden years.  This is one investment you will never regret.

Sugar Is Bad!

Do you LOVE sugar?  I used to have a really bad sugar habit.  When I decided to try cutting sugar out it didn’t take long before my asthma and allergies almost disappeared!  This was a life changing moment for me!  It was one of the things that got me really interested in learning more about nutrition.  Don’t get me wrong, I still crave it, but not as much as I used to.  I still indulge every now and then but I do it knowing that the next day my asthma and allergies are going to bother me.

Sugar is really bad for you.

It doesn’t matter if it’s High Fructose Corn Syrup or cane sugar, when you consume sugar the effects it has on your body are disastrous.

Within the first 20 minutes or so, your blood sugar level spikes as the sugar enters your bloodstream. It arrives there in the form of glucose, which is your body’s main source of energy.  This sudden rise in blood glucose stimulates your pancreas to start pumping out large amounts of insulin.  Insulin is the hormone that helps your cells take in the available glucose.  Some of this glucose is used immediately for energy.  But the excess stored as fat by insulin, to be used later.

The more sugar you eat, the more insulin your body produces.

When you consume sugar your body releases insulin so the sugar can be taken into your cells.  The problem is that these high levels of insulin are not healthy.  This extra insulin in your blood stream signals to your body that you need more glucose, which causes you to crave even more sugar.  Where things really get bad is that  after repeated exposure to high insulin levels, your cells begin to become insulin resistant, which is a precursor to diabetes.  When your cells no longer respond properly to insulin, the sugar in your blood stays in your blood.  This is what is known as a ‘high blood sugar level.’

When the sugar stays in your blood and doesn’t get into your cells you have no way of accessing the energy from the sugar.  Symptoms of this are feeling weak and tired, and having trouble concentrating.  Chronic high blood sugar leads to widespread damage in your body.  It causes inflammation which will exacerbate such things as arthritis, asthma, allergies, heart disease and your organs begin aging at a faster rate.  It also results in you being more susceptible to viruses and infections.

For the few minutes of pleasure you get from eating sugar, are the consequences really worth it?

Replace sugary snacks with these healthy alternatives.

You don’t want to feel deprived so here are some great alternatives to your sugary snacks:

  • Dried fruit (eat with a protein such as nuts)
  • Very dark chocolate (look for something that’s at least 70%)
  • Fresh fruit (add some to yogurt or cottage cheese so you get some extra protein)

When you just have to have it!

If you just can’t help yourself and you need a sugar fix, save it for right after your workout – your muscles will use up the majority of it right away.  This doesn’t mean you should go on sugar binges after your workouts, it just means that you need to be realistic and know that every once in a while you’re going to need to indulge and after a good workout is the best time to do it to minimize damage 😉

Why You Need Rest And Recovery

Most people understand the importance of working out to get fit and strong but many don’t understand the importance of rest and recovery.  A successful program needs both work and rest.

Rest And Recovery – Are They The Same Thing?

Rest is actually different from recovery.  Rest is the time spent not working out and you actually spend a lot of time resting when you think about it.  Why then are you finding that you’re dragging yourself into some workouts feeling sluggish and weak?  It’s because you haven’t allowed your muscles to recover properly.  Recovery happens when you take actions to maximize your body’s ability to repair itself.

Rest And Recovery – Not Just For Muscles

It’s not just your muscles that need to recover.  There are other systems that need to recover too.  Muscles, tendons, ligaments and bone are structural but recovery also needs to happen for your hormonal and neurological systems.

Rest And Recovery Done Right


You need proper sleep to recover.  When you get into the deeper stages of sleep your body produces human growth hormone which is necessary for growth and repair.  Adequate levels of sleep also help mental health and hormonal balance.  Aim for 7-9 hours a night.


Hydration is critical to our health.  A few of the things water helps facilitate are more efficient nutrient uptake, lower levels of stress on the heart and other organs as well as improved skin tone and hair quality.

Not sure if you’re drinking enough?  Check the colour of your urine.  It should be pale yellow.  If it’s dark and you haven’t just taken vitamins you need to drink more water.


Your body makes itself up out of what you put into it so make sure you’re supplying it with quality ingredients.  Every time you eat you have a choice.  You can either choose food that will heal your body or you can choose fake food that will poison your body.

Eat an all-natural diet with the proper amounts of carbs, protein and fats 80% of the time and indulge in the not so healthy stuff 20% of the time.  Don’t strive for perfection.

Heat, ice and compression

When your training is intense and/or high in volume heat, ice and compression can really aid in recovery.  Try contrast baths or showers where you use hot water for 30 seconds and then cold water for 30 seconds and repeat a few times to help flush out the metabolic waste in your muscles.  Compression also helps to move the waste out of your muscles.


After your workout be sure to stretch your muscles.  They’ll be tight from your workout and this tightness could lead to a lot of pressure on your joints and result in injury.  Do static stretching for 20-45 seconds per muscle group right after your workout for best results.  Maintaining flexibility will help keep you pain free.

A Well Rounded Program

In order to be your best you need to address all components of fitness: cardio, strength, flexibility, rest and recovery.  If you’re leaving anything out you’ll experience imbalance and that can lead to injury.  Allow yourself the time to rest and recover so you can enjoy your workouts and be your very best.