Small Consistent Steps to Dramatic Results

Small Consistent Steps to Dramatic Results

If I have learned anything at all over all these years of personal growth it’s that small, consistent changes is what gets me to my ultimate goals.

In the past I would be so down on myself for not meeting my goals, especially as it concerned my health and weight loss, and then jump from one diet to the other in hopes that this new diet would be THE diet that FINALLY woke me up and worked for me.  Amazing how that never happened.


Diets don’t work!

Diets don’t give you the tools to manage your life.

Diets don’t give you the tools to eat healthy and nourish your body.

Diets don’t give you the tools to wake up your brain and figure out how to make lasting changes.

Diets don’t give you the tools to create an extraordinary life.

Diets don’t give you the tools to stop numbing your feelings and bolting for food, or cigarettes, or a movie, or video games, or whatever it is you use to check out of life.

Diets don’t give you the tools to stop being sick and tired of repeating the same process over and over without real change.

Diets don’t give you the tools to create intimacy in your life.

I could go on and on, but I think you get the picture.  Diets are a temporary fix – a patch that might feel good in the moment, but doesn't get down to root issue.

If you want permanent, lasting change in your life then the diets have to stop and you need to get on the train that takes you to discovering your remarkable power.  You are more powerful than you know and you can wake up that power when you start taking baby steps, or small consistent changes, to  create this dramatic impact in your life.

How to Make Small Consistent Steps

It took me getting vestibular neuritis to fully understand this concept of small consistent changes, but once I discovered it and applied these baby steps, my life dramatically changed.

The number one objection I hear when I’m coaching clients around taking action is the time it takes to make changes.  Time is a huge factor when we think about implementing anything new in our life.  We live in a society where we have packed our days full of activities, but also meaningless activities that numb and provide little benefit to bringing more joy into our lives.

I hear you loud and clear.  I’ve been there, done that, and got the gold metal for procrastinating, complaining about the time it takes to make changes, and guess what?  I was fooling myself.  I was telling this web of stories to myself about how little time I had.

Here’s how much time it will take you each day to start taking small consistent steps.  You ready?

5 minutes!

That’s it – 5 minutes.

I know we ALL have 5 minutes to spare.

I’m sure you’re wondering, “What in the world can I do for 5 minutes that will dramatically change my life?”  Yep, that’s a great question and truly valid.

Wait for it, wait for it…….

5 Things You Can Do for 5 Minutes a Day for Dramatic Impact


This can be simply focusing on your breath, quieting your mind, or closing your eyes and focusing on your vision/dream.

Gratitude Journaling:

Focusing on what you are grateful for is a practice that will get you out of your tiredness and start focusing on the positive aspects of your life.  What you focus on is what your draw into your life so start focusing on the things you’re grateful for that bring you peace and happiness.  Be clear, descriptive, and detailed.  If journaling isn’t your thing then close your eyes before you sleep at night and write it down mentally.

Body Love:

One of my many rituals is to give my body some gratitude for what it does for me on a daily basis.  For all the years that I shamed it and complained about a body part I didn’t like – it was time to forgive and to love and show it how much I appreciate it.  For this exercise I will tell each body part how much I appreciate it and why I love it when I’m soaping up in the shower.  Now that’s a freebie of time because you’re already taking a shower!

Self Care:

This is one of my favorites.  Many times when we’re down on ourselves we stop taking care of our bodies.  Go grab your favorite lotion and give yourself a foot massage or rub lotion all over your body.  Give yourself a facial or a manicure and pedicure.

Stretch or Walk:

Simple stretches or walking allows you to reconnect with your body and listen to.  Start with 5 minutes and notice how you feel.

See, that was easy right.  Five minutes is nothing.

What you’ll notice though as you start to reconnect with your body and focus your awareness on healthy, positive decisions, is that you are feeling better, calmer, and more positive. You have more energy.  So you start adding another 5 minutes until next thing you know you’ve increased your time to 20 minutes a day of one small consistent change or several.

I’m sure you can think of a multitude of ways to provide more self care and actions that can be turned into small consistent changes that will result in a dramatic change in your life.

Let me know below what small consistent changes you enjoy and have implemented.

5 Reasons Why I Love Green Smoothies and You Can Too

5 Reasons Why I Love Green Smoothies and You Can Too

On the occasion when I don't have my green smoothie, I can feel a difference in my body, so for that reason alone, I'm going to tell you the 5 reasons why I love green smoothies and you can too!  Maybe you'll fall in love with green smoothies once you notice how amazing you can feel.

I'm always trying new foods, new ways of eating to see how my body responds to food.  I've learned to be more observant about what my body craves and how it interacts with certain foods.

I fell in love with green smoothies years ago and ever since then it's been a staple in my diet almost every day.

5 Reasons Why I Love Green Smoothies and You Can Too

Chocolate Green Smoothie

Photo courtesy of

#1 It's a Great Way to Eat Chocolate and Get Your Greens

It was the chocolate that got your attention wasn't it?  Me too.  I love chocolate and… high quality chocolate, especially raw cacao chocolate which is an amazing superfood.

It's full of antioxidants, magnesium, iron and if you've ever noticed what a great mood you're in after eating chocolate – well that would be the phytochemicals that make you happy.  I love me some phytochemicals!

If you want to learn how to make an amazing Chocolate Green Super Smoothie – Traci over at will show you step-by-step how to make a delectable chocolate green smoothie with chocolate, peanut butter (can it get any better with chocolate and peanut butter), bananas, apples, cucumbers, greens, hemp seeds, and more.

#2 Green Smoothies Make My Body Feel Alive

When I eat green smoothies my body feels so energized, alive, fully awake, and present for the day. Many times I'll make a really large batch of green smoothies – about 64 ounces in my Vitamix blender – and drink it all day for breakfast, lunch, and dinner, and then snack in between on other foods like nuts, seeds, fresh vegetables and fruit.  Maybe even some steamed veggies for dinner.

Once I decided to eat green smoothies for 90 days – it was a challenge I completed for myself just to see how eating mostly raw food would affect my body.  Though I didn't feel eating raw food was sustainable for me, I loved how I felt and the energy it gave me daily so I decided to continue with eating green smoothies.

#3 Green Smoothies Make My Mind More Alert

I've observed that when I eat green smoothies, especially if I eat them throughout the day, my mind is more alert, more calm, and energized.  Rarely will I even drink coffee on the days that I have a green smoothie, especially a chocolate green smoothie with all it's yummy superfood properties.  Rarely will I add any protein powders, except for Amazing Grass Chocolate Green Superfood which has a ton of superfoods all mixed together, but instead I'll stick with superfood like raw cacao, maca powder, hemp seeds, chia seeds, goji berries, acai, camu powder and more.

There's a wonderful book out there that will also show you how to create your own superfood smoothies, Superfood Smoothies – 100 Delicious, Energizing & Nutrient-Dense Recipes.  The only thing I would suggest to change with the authors recipes is to just add your greens to the existing recipe.  The author will make the smoothies without greens and only superfood so add whatever greens you want.  It doesn't matter what greens, just add what you like.

If you're new to green smoothies, then start with spinach, which you really can't taste in smoothies, and then progress to your grassier greens like parsley, beet greens, kale, and chard when your taste buds change.  You'll be amazed how quickly your tastes will change and you'll start to crave the greens.  Love me some greens!  My favorite is kale and swiss chard together with parsley and some cucumber.

#4 Green Smoothies are the Ultimate Fast Food

In this day in time when everyone is on the go and we're looking for something to eat quickly, we tend to grab the fast food items because it's quick and easy.  Instead, if you stock your fridge with your green smoothie items and prep the greens and fruit as soon as you get it home from the store, then you will have the quickest and healthiest meal – faster than you can jump in your car, drive to the local fast food chain, and bring the food back.  Seriously!

Though we all need to take a lesson in slow eating and paying more attention to our body, what we're eating, and eating in a more relaxed state – the fact is that there will be times when we just need something quick.  So why not grab a green smoothie for some “fast food”.  You can literally throw into your Vitamix you soft fruits first, hard fruits next, superfood, greens and then a little water, blend in about 20 seconds, pour and drink.  Now that's some super “fast food”!

Not only is it fast, but healthy and makes me feel alive, alert, refreshed, and just beautiful eating such good foods and taking care of my body.  It's some fast food body love.

#5 Green Smoothies are Great for Digestion and Um…. Elimination

Green smoothies are amazing for digestion.  It's easy on the body and gives your body some excellent nourishment and fuel for your cells and organs.  Your body will digest the green smoothies fairly quickly which will also help you to detox your organs and body.  That would be called – well – poo, poop, elimination, #2, dingleberries, and – well I think you get it.

The point is, eating green smoothies regularly will make you regular – HA!  Once your body adjusts to eating green smoothies and you've gone through the detox phase, then your “poo time” in the bathroom will no longer consist of you sitting there reading a book.  You'll be in and out in no time and that's the way it should be with your bowel movements.

If you're new to green smoothies, then review my how-to on starting with green smoothies and also check out some of my green smoothie recipes.

I hope you enjoy trying out green smoothies.  Let me know in a comment below if this is your first time trying green smoothies and what you like about it.

Image: Daniel


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