The secret to building momentum

The secret to building momentum

Big change doesn’t happen overnight in one fell swoop. It happens through baby steps… one healthy choice at a time.

Celebrating those small wins is the key to creating a healthy lifestyle that sticks.

Squeezed in a workout? That’s a win. 🙌

Passed on the candy? That’s a win too. 👏

Tempted by the cheeseburger but went with a grilled chicken salad instead? Major win. 🎉

Each small win = progress. And that progress deserves some celebration!

And one of the BEST ways to do that is to keep a victory log.

If you’re wondering what the heck that is, let me clear it up…

A victory log is a record of all the small wins you’ve made towards a goal. You can record it in a journal, via voice memo, or even jot it down in the notes app on your phone.

Keeping a victory log helps you track your success and trains your brain to focus on progress… not perfection.

The more small wins you stack, the more momentum you build. And the more your confidence grows.

Tough days will still happen.

But when they do, you can bust out your victory log and give yourself credit for all your successes.

ACTION STEP: Start a victory log this week. Each day, record a small win or two. The more you do this, the more unstoppable you’ll feel!

Superfood Spotlight: Garlic

Want to give your immune system a boost? Then turn up the garlic! Garlic is revered for its ability to combat sickness, including the common cold.

One study found that taking a daily garlic supplement reduced the number of colds by 63%. Plus, it shortened the length of cold symptoms by 70%.

Garlic also adds a powerful punch of flavor to dishes. Check it out in the recipe below!

Recipe of the Week: Garlicky Chickpea Buddha Bowl


Calories per serving: 470

Recipe makes 1 serving


  • 3 tbsp quinoa, rinsed (32g)
  • 2 cups chopped kale (40g)
  • ½ cup water (120ml)
  • 2 tsp olive oil (10ml)
  • ½ tsp paprika 8 cherry tomatoes (135g)
  • ¼ cup white onion, thinly sliced (50g)
  • 2 cloves garlic, chopped
  • ½ cup canned chickpeas, no salt added, drained (85g)
  • ¼ cup canned chopped tomatoes, no salt added
  • ½ tbsp balsamic vinegar (7.5ml) 1 tbsp chopped walnuts (7g)
  • Pinch sea salt & black pepper


1. Combine the quinoa and water in a small pot over medium heat. Bring to a boil, reduce heat, cover, and let simmer for 10 minutes. Add kale and cook for an additional 2-5 minutes or until fluffy.

2. Meanwhile, heat the oil in a pan over medium heat. Add paprika, onion, and garlic, cooking for 3-5 minutes, or until the onion softens.

3. Add the chickpeas, and tomatoes, cooking until thickened. Reduce the heat, and add the balsamic vinegar.

4. Serve chickpeas with quinoa, sprinkling with walnuts.

15 Ways to Add Caffeine and Energy to Your Morning Smoothies

During the cold winter months, keeping your motivation up is tricky. When it’s frigid outside, it’s easy to linger in bed and feel like you’re dragging yourself through the day.

So if you’re looking for an extra burst of energy to kickstart your day – I’ve got you. Check out this blog where I dish out 15 ways to add caffeine and energy to your morning smoothies. (Spoiler: they don’t all have caffeine).

Latest Win 

This week’s win comes from Carole, who’s early in her in 21-Day Smoothie Diet journey, but already seeing success:

“This is my fourth day following your dietary recommendations and oddly enough I’ve already lost 4 pounds. So, I’m very excited. I am looking forward to following through for the 21 days.” -Carole H.

I’m excited for you Carole! Please keep me updated!

That’s all for now – until next time, have a great week!

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