Small Habits Big Changes

Every StableTable needs four legs! My four legs for healthy living are hydration, exercise, nutrition, and ... drum roll please... sleep! I've covered the first three topics in my first three podcast episodes, and so today, we get to balance our table nicely with a good chat about healthy sleeping habits. Please go and listen to the first three episodes if you haven’t done so already – and then co...

Eating nutritious meals is the third leg of My Stable Table – my personal wellness regimen that I’ve developed and fine-tuned since I kicked my sugar habit thirty years ago. And in today’s episode, I’m hopefully giving you plenty of healthy advice to chew on. It’s about more than just eating healthily, for starters. Where are we sourcing our food from, how closely are we scrutinizing the labels, a...

It took me 30 years to develop my personal wellness regimen. I’m sharing it with you now so that you can cut that time down dramatically. It all starts with ten minutes. Just ten minutes of daily exercise — that’s all I’m asking. We can even call it ‘movement’ as that word has less of a stigma attached. Just ten minutes of being outside, taking in nature, counting your paces, and counting your bre...

Hydration Principles for Energy, Focus, and Wellness Welcome to Small Habits, Big Changes with Marcell Hanson! 💧 In this episode, we’re diving into one of the simplest yet most powerful habits to transform your health: how to properly hydrate. You’ll discover: ✅ How hydration impacts energy, focus, and overall wellness. ✅ Easy ways to calculate your ideal daily water intake. ✅ Practical tips f...

The episode begins with the importance of taking massive action consistently. Marcell emphasizes that knowledge becomes wisdom only when applied, and consistent effort is the key to achieving your goals. She then dives into the power of optimism, encouraging you to reframe your mindset and stay positive to attract opportunities and improve your outlook. Learning to love yourself is another corners...

In this episode, we dive into why waiting for the perfect time to start your wellness journey is keeping you stuck. The year is winding down, but your health doesn’t care what the calendar says. It’s time to bury procrastination with 2024 and start making changes today. Transformation doesn’t happen by accident—it starts with small, consistent actions that compound over time. Your health cannot wa...

In today’s episode, we’re diving into one critical mistake that holds so many people back Why wait? Why hold off on your goals until January 1st, Monday, or some other arbitrary date? Life isn’t waiting for you, and here’s the truth: you already have everything you need inside of you to start right now . Many people think they need a flawless plan or perfect conditions to begin. But waiting for a...

This week, Marcell dives into the essence of setting goals with cat-like precision and agility. As the year winds down, many of us feel the pressure to make sweeping resolutions for the new year. But Marcell shares why waiting for January 1st might not be the best approach and how taking action now can lead to more sustainable and meaningful results. Drawing on her nearly three decades of experien...

In this episode, Marcell Hanson delves into the importance of confidence during the holiday season and offers practical strategies to enhance it. She emphasizes that confidence stems from competence mastering a skill boosts self assurance.  Marcell encourages listeners to apply their existing competencies to new areas, fostering rapid learning and the development of lasting habits. Drawing fr...

Welcome to another inspiring episode of Small Habits, Big Changes ! This week, host Marcell Hanson shares a life-changing tip that has transformed her life over the past 30 years and impacted countless others she’s worked with over two decades. As we approach the holiday season—a time filled with obligations, requests, and festivities—Marcell invites you to rethink how you prioritize your time and...

In this episode host Marcell Hanson shares practical and transformative tips to help you de-stress and enjoy a more rejuvenating holiday season. As the busy weeks leading up to Thanksgiving, Christmas and the New Year approach, Marcell dives into one essential habit time blocking. Marcell explains how setting intentional time blocks in your schedule can help you maintain balance, prioritize s...

In this heartfelt episode host Marcell Hanson explores the fascinating dynamics between generations whether in the animal kingdom or our human communities. Inspired by her new kittens joining her 13-year-old cat, Robert, Marcell reflects on the profound and often overlooked importance of respecting and learning from our elders. Marcell begins by sharing how her cats embody a natural hierarchy...

In this episode Marcell Hanson challenges listeners to make a commitment to personal growth today rather than waiting for a “perfect time.” She discusses the danger of inaction and how, like a frog in gradually heating water, we may not notice our lives slipping into stagnation or even decline unless we take decisive action. With powerful analogies and straightforward advice, Marcell emphasizes th...

In this week's episode Marcell Hanson dives into how to stay on top of your wellness game as the season changes, helping listeners navigate the dip in energy that often accompanies cooler, darker days. Broadcasting from the Pacific Northwest in Western Canada, Marcell shares her own approach to combating the seasonal shift, discussing how shorter days, chilly temperatures, and drizzly weather can...

In this week's episode, Marcell Hanson shares her insights from a recent encounter with some seniors on a flight back from Las Vegas, which sparked reflections on the invaluable contributions that older generations offer to our communities. Marcell emphasizes that the principles she discusses aren't age-specific, making it possible for anyone, at any stage of life, to implement her simple three-st...

In this episode, Marcell Hanson reflects on the essence of happiness and shares her insights on finding lasting joy through structure, consistency, and self-discovery. She opens with a thought-provoking statement: “If you want success now, apply intensity. If you want success long term, apply consistency and don’t ever forego the latter for the former.”  Marcell emphasizes the importance of b...

In this week’s episode, Marcell Hanson dives into the vast world of self-help and self-development, a billion-dollar industry filled with both valuable and misleading information. Marcell explores the critical difference between merely consuming information and actually applying it, turning knowledge into true understanding. Reflecting on her own journey, Marcell shares how she once believed anyth...

In this episode host Marcell Hanson dives into the root cause of why many people struggle to make lasting, healthy changes in their lives a lack of self-worth. Drawing inspiration from a recent interview with Gabrielle Lyons, Marcell shares her perspective on how feelings of unworthiness can block personal success, wellness, and happiness. She explores how self-sabotage, driven by an internal beli...

In this episode Marcell Hanson welcomes Courtney "Ketu" Thomas, a former juvenile inmate turned meditation teacher, wellness advisor, and co-founder of a rejuvenation spa in Colorado Springs. With a transformative personal journey, Ketu shares his path from multiple incarcerations to finding healing and purpose through mindfulness practices like transcendental meditation. He delves into how T...

In this episode, Marcell Hanson dives into a thought-provoking topic that affects us all: toxic exposure. Titled "Top 4 Toxic Killers," Marcell shares her insights on the silent dangers we often overlook in our daily lives, from the people we interact with to the products we use. This episode is packed with practical tips on how to recognize and avoid toxic influences in four key areas: people, pr...

In this episode, Marcell Hanson discusses the essence of credibility and why some people are more trustworthy than others. She explores how you can create and maintain credibility, both in personal and professional contexts, by first mastering it within yourself. Marcell shares personal insights on how small, consistent actions like staying hydrated, eating whole foods, and maintaining good sleep...

In this episode Marcell Hanson welcomes Tania Ho, founder of Museflower Retreat & Spa in Chiang Rai, Thailand. Tania shares her journey from Hong Kong to Thailand, where she now runs a retreat center that focuses on yoga, meditation, and holistic wellness. She discusses the importance of fun in meditation and how different meditation styles can cater to various learning preferences. Tania emph...

In this week's episode host Marcell Hanson dives deep into the often overlooked key to personal growth: embracing your uniqueness. Marcell reflects on her 22 years of coaching and wellness practice, emphasizing how easy it is to miss the most critical factor in achieving true success listening to your own inner voice. Marcell introduces the concept of the "stable table," a wellness protocol she de...

In this episode of host Marcell Hanson sits down with Lizzie Brown, co-founder and CEO of the interactive meditation app, Yoga Wake Up. They dive deep into the story behind the app, how it was developed, and how just a few minutes of mindfulness each day can transform your mornings and nights. Lizzie shares her journey from a career in PR and marketing to the creation of Yoga Wake Up in 2015,...

In this episode host Marcell Hanson takes us on a journey through the overwhelming world of wellness advice and distills it into three actionable steps anyone can follow to improve their health, well-being, and overall vitality. Marcell begins by discussing the bombardment of messages we all experience daily through social media, whether it’s about exercise, diet, or mindset. This constant stream...