The Lie You’ve Been Told About Progress (And What Actually Works)
Mary Louise Rose
Hormonal Health Coach & Virtual Personal Trainer | Supporting busy professionals in balancing hormones & achieving sustainable health and wellness | Curating personalized strategies for lasting transformation
Let’s talk about one of the biggest myths diet culture has ever sold us:
“If it’s not a BIG transformation, it doesn’t count.”
That idea? It’s complete nonsense.
Because the truth is, real progress isn’t made in massive, life-altering leaps. It’s built in the small, daily decisions that seem insignificant in the moment but completely change everything over time.
Why We Ignore the Small Wins
Somewhere along the way, we started believing that success only matters if it’s dramatic.
Losing 20 pounds = success.
Running a marathon = success.
Eating perfectly clean every single day = success.
But what about…
?? Choosing a balanced meal when takeout felt easier?
?? Getting outside for a 10-minute walk instead of skipping movement entirely?
?? Drinking more water even though you really wanted another coffee?
These moments matter.
Think about it—you wouldn’t look at a baby taking their first steps and say, “Well, that doesn’t count unless they’re sprinting a mile by next week.”
Yet, we do this to ourselves every day.
We dismiss our small efforts. We beat ourselves up for not being “perfect.” We tell ourselves we’ll start over Monday, next month, or next year.
And all that does?
Keeps us stuck.
The Magic of Small Wins
I recently had a client who felt like she was failing before she even started.
She wanted more energy. She wanted to feel better in her body. She wanted to like what she saw in the mirror.
But she kept getting overwhelmed. The idea of “fixing everything” felt so impossible that she kept quitting before she even really began.
So we did something different.
Instead of overhauling her life overnight, she focused on just one small win at a time:
? Her first win? Drinking a glass of water before coffee.
? Then? Adding a short walk during lunch.
? Then? Prepping easy meals instead of defaulting to takeout.
Nothing about it was extreme. Nothing about it was restrictive.
But within a few weeks? She started feeling different. More energy. Less guilt. More control.
And over time? Those small shifts became her new normal.
Give Yourself Credit
So, let me ask you:
?? Did you choose a protein-packed breakfast instead of skipping it?
?? Did you stretch for five minutes between meetings?
?? Did you swap out soda for water at lunch?
Because if you did any of these things—you are making progress.
And that progress deserves to be celebrated.
The Mindset Shift That Changes Everything
When you stop chasing perfection and start focusing on consistency, everything changes.
?? You stop feeling like you’re constantly “starting over.”
?? You begin trusting yourself more.
??You realize you’re already becoming the person you want to be—one small choice at a time.
So as we wrap up this month, I want to challenge you:
Celebrate your wins—no matter how small they seem.
Because every step forward counts.
Looking Ahead
A new month is right around the corner. And with it comes a fresh opportunity to build on the progress you’ve already made.
So instead of asking, “Why am I not further along?” try asking:
?? What’s one thing I did this month that made me feel proud?
?? How did I show up for myself in a way I didn’t before?
?? What’s one small shift I can carry into next month?
Progress is happening, even when you don’t see it.
Keep going. Keep showing up. Because those small wins? They’re stacking up into something BIG.
?? I’d love to hear from you—what’s one win you’re celebrating this month?
To your health and happiness,
Mary Louise ????
TL;DR: Small Wins Build Big Results
Forget perfection. Every small step you take is a win worth celebrating. Stop focusing on what you haven’t done, and start giving yourself credit for what you have done. Those little actions? They’re the foundation of your transformation.
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Personal Note From Mary Louise:
I've been there... Trying to do all the things for everyone and feeling exhausted and spent at the end of the day because I was too busy taking care of everyone else.
I remember catching my reflection in the mirror and seeing muscle tone continuing to deplete and knowing I wasn't doing anything to combat it. I was able to figure out a way for myself to integrate all health aspects of nutrition, fitness and mindset which ignited my passion to help others.
Through my coaching I enjoy helping others gain momentum and create transformation for themselves.