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Did you nourish your Subconscious mind when you Slept?


What thoughts feed your conscious mind?


Did you Eat foods that nourished your body for better health?


Did you get any Physical activity today?


Did you nourish and feed your spirit?


What did you feed your Subconscious mind when you slept last night?
If you nourished your subconscious mind with some kind of positive
thoughts or outcomes….shade in the S…if you didn’t leave it blank!



Did you know your subconscious never sleeps. During the day it is always wrestling with your conscious mind – but at night he has free reign.

Ask yourself, do you even know what you are feeding your subconscious mind for a third of your lifetime? Do you fill your subconscious with thoughts of worry and fear for the eight hours you sleep? Or do you fall asleep thinking about something joyous or uplifting? I ask that, because the thoughts you feed your subconscious mind with before falling asleep will get replayed throughout the night and can affect your tomorrow? Wouldn’t it be great to take advantage of those 7 to 8 hours of sleep and use if for something positive.

Thinking or should I say dreaming about something positive in your life isn’t going to hurt you. I simply want to encourage you to begin to focus your thoughts before you go to sleep at night in a direction that will have a positive impact instead of a negative one. Think about how great tomorrow is going to be. Tell yourself tomorrow is going to be a great day, you’re going to get a good night sleep, have a great workout, a great meeting, presentation, kick butt on your test, doctor’s visit…whatever. But focus on something positive or some type of positive outcome. This is where a little visualization and positive affirmations can come into play.

Again, when I talk about sleep I am NOT talking about how many hours you slept. I am talking about taking advantage of those eight hours and how you feed your subconscious mind while you sleep to have a positive influence in your life. I want you to harness the power of your subconscious mind to work to your advantage instead of disadvantage.

If you simply fell asleep with the TV on or collapsed in bed from being so tired and didn’t feed your subconscious anything healthy (positive)….leave the step blank. But realize that for many of those who struggle to pull themselves out of bad each day – could be because they don’t have anything to look forward to.

What thoughts are you feeding your conscious mind during the day? 
If you gave yourself that positive pep talk, that half time motivational speech to
encourage yourself of whatever adventure or opportunity awaits you….shade-in the T….if you didn’t…leave it blank. 


Is ‘stinking thinking’ holding you back?  What do you think about when you first wake up in the morning?  What about before you go to bed?  When you’re driving to and from?  What thoughts and internal conversations are running through your head during the day?

Ask yourself, how many hours pass in the day before you give yourself – some words of encouragement?  There is only so much ‘mental real estate’ available in a 24-hour period.  Do you even give yourself a positive pep talk for the day?  Or is it drowned out by negative self talk?  It would be nice to have coach Jimmy Johnson, Phil Jackson or John Maxwell give you some inspiring words to get you through the day, but it’s probably not going to happen….so you’re going to have to pat yourself on your back yourself or find someone who will do it for you.

You reap what you sow!  There isn’t some magical formula or speech you need to tell yourself.  I could be something as simple as it’s going to be a great day!  I feel great!  Life is getting better!  I can do it!  Something that can help move you in a positive direction, is what you want.  Are you wasting time and valuable ‘mental real estate’ on internal conversations that have more of a negative swing to it?  Or are you using some of that valuable ‘mental real estate’ to build your confidence and self esteem?  Your daily thoughts of “Yes I can or No I can’t” have a direct impact on your tomorrow. 

It’s been said, if you think you can or can’t – you’re right!  Positive affirmations and self talk have been taught and understood since biblical times  Therefore the questions is what do you spend time thinking about during the day?  Are you affirming the positive or negative?  Or simply wasting valuable ‘mental real estate’ on garbage thoughts?  Whatever it is it can have a negative or positive impact on your life. It simply depends on how you use your internal dialogue..  If you think and repeat to yourself that you are never going to lose weight, overcome your illness, find someone to be happy with, or get out of debt….etcetera you’re probably going to create your own self-fulfilling prophesy! 

Let’s change your mental outlook and see if what you’re sowing throughout the day is worth reaping.  If it is ….shade-in the T…if you didn’t sow anything worthwhile…leave it blank.

What foods did you nourish your body with today?
What you eat is critical if you want to lose weight, get in better shape or overcome a health issue. 
If you eat well for the day shade-in the E….if you didn’t do so well…leave it blank.

First, let me say that eating healthy and getting physical exercise is easier for some than others,….but the same can be said about positive and negative self talk.  For some it is easier than others.

That being said, what foods do you feed your body?  Is your diet helping or hindering you?  Do you eat more unhealthy or healthy meals? You can’t get healthy, lose weight or overcome a health problem if you don’t eat better!  It’s that simple!

The more nutritious foods you eat, the healthier you will be.  If you live off of fast foods, processed, refined, junk foods and wonder why you can’t lose weight, or have no energy, you first need to look at what you feed your body!  Do you eat more foods that are known and proven to make you healthier or not?  We’ll go more in-depth with healthy eating at another time, but the goal is to eat more healthy than unhealthy food each day.

Try to imagine food as an affirmation!  There are positive and negative affirmations!  Some foods have a healing, therapeutic effect on the body and other foods that have a more negative, destructive effect on your overall health..
You can classify fruits, vegetables, nuts and seeds, whole grains, unrefined oils, grass fed beef/chicken/eggs, raw milk and wild fish (this list is not a complete list) as positive affirmations for your physical body..

Whereas I would rate most of your processed, refined, fast foods as negative affirmations for your body, along with many, not all, packaged foods.  I would include soft drinks, fruit drinks, coffee (the type of coffee and the reason you are drinking can make this go both ways), energy drinks and anything made with artificial sweeteners, colors and dyes into a list of negative affirmation.  And this list is not complete.

The point is food nourishes the body.  We are not trying to count calories, fat grams, or carbs.  You simply want to know if you nourished your body with foods that have a healing, healthy effect or did you eat foods that have very little if any health or nutritional value?  How do you expect to nourish and strengthen your body if the fuel you give it is less than optimal?  Oh yeah, skipping meals is not a good thing either.

The simple fact is if you want to be healthy, lose weight or overcome any health ailment you’re probably going to have to change your eating habits.  If you don’t – chances are you won’t change your level of overall health?  

Do you get any physical activity in your day? 
Are you carving out the necessary time to exercise? 
If you did, shade-in the P….if you didn’t …leave it blank.





I think everyone knows the benefits of exercise and for the most part people wish they had more time to exercise.  But lack of time isn’t always the problem.  It’s more about making it a priority in your life, and giving yourself a good enough reason to exercise.  


I’m not going to get into what type of routine you need to follow or how much aerobic or strength training is needed, or what’s the best type of workout to follow.  Those questions are individualized as to your goals.  Are you exercising for weight loss, added muscle, endurance or a competitive race?  Let me say it another way, are you training to look good for the wedding, beach, cruise, reunion, or whatever?  

The basic goal of getting fit, may not be as important – but the motivating reason to get fit and workout may be what makes it a priority.  Thus making it easier to workout on a regular basis.  All the steps are designed to easily track your activity, so you can visually see the progress you are making towards better health and fitness

Let me add, if you generalize your approach to exercise, and say I’m exercising for better health, it might be harder to continue to go about your workout when it’s cold, rainy, late or whatever.  So see if you can find the reason for why you are exercising think about challenging yourself and sign up for a race or a class to get you moving  That commitment could be the thing that helps ingrain physical fitness into your lifestyle and help make it a natural thing for you.

I’m not saying you have to join a gym or hire a trainer…you can if you want.  But you have to carve out the time to exercise.  You don’t have to workout an hour a day.  You can do short, high intensity workout in 5-15 minutes.  In fact that is a lot of what I do.  Keep in mind there are only a certain amount of hours and minutes in a day, so be careful how you use them or become aware of how you squander them.  

Do you have a spiritual connection? 
Have you let your spiritual muscles get flabby? 
Are you doing anything for your own personal well-being and spirit?
If you did, shade-in the last S….if you didn’t, leave it blank.

5 step program,personal growth,






To ignore the power of your ‘spirit’ is like skipping a meal – it leaves you empty.  

The spirit footstep can be used a couple of different ways depending on your beliefs.  If you believe in a higher power, I would recommend using it that way, but you can also use it to track and measure your personal spirit, which is important for everyone.

Let me explain the first aspect of spirit and your spiritual connectedness.  As a Christian believer, I believe in a higher power and do all I can to connect with Him some way or another through personal quiet time, reading, prayer, fellowship, etc.  The questions is – am I?    

I like to imagine your spiritual walk a lot like exercise – you have to carve out the time to do it.  Not having enough time in the day is an excuse!  I know for myself when I do spend time with Him daily – it is easier for me to handle my wife, kids, family members, friends, peers, as well as, the challenges I face each and every day.  So, if you do want to grow in your spiritual walk – you have to again carve out the necessary time.  It isn’t going to happen on its own.  It’s your own free will that is going to make that happen.  It’s your choice!

Now for those who want to use the spirit footstep for more personal spirit and growth, you can or in addition to your spiritual walk.  Keep in mind when I talk about growing your personal spirit - I’m talking about doing things or activities for yourself.  Something that expands you and gives you that sense of accomplishment.  Do you want to learn how to dance, sing, play golf, ride horses, pottery, speak a second language, etc?  Whatever it is, you have to carve out the time to do it – but you also have to step out and find the thing or activity that will put a smile on your face.

There is a lot that can be said about the feelings and emotions you go through as you participate, progress and eventually accomplish some new activity or endeavor.  Those feeling of accomplishment and personal growth have a powerful and positive effect on your mental and emotional well being... 

So use the Spirit footstep in whatever way fits you best.  The common denominator is that you have to carve out some time to nourish your spirit.

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