Small Habits Big Changes

In this episode we embark on a new journey into interview podcasting. Over the past year and a half, the show has primarily featured Marcell sharing her insights and experiences. However, this episode marks the beginning of a series dedicated to bringing in like-minded individuals who share their transformative stories. Our guest in this series is a remarkable example of personal transformation an...

In today's episode, we delve into the importance of monitoring your health metrics like resting heart rate and blood pressure. Dr. Krause emphasizes the value of understanding these metrics to recognize patterns and manage stress effectively. Knowing your baseline can be crucial in identifying when something is off and taking proactive steps to improve your health. We also discuss the impact of al...

In today's episode, Marcell Hanson welcomes a special guest, Dr. Jannine Krause, a functional medicine doctor and registered acupuncturist with a rich background in traditional Chinese medicine. Dr. Krause practices in both the Pacific Northwest and the Midwest, and her knowledge and expertise in health and wellness are unmatched. Marcell has had the pleasure of being on Dr. Krause's "The Health F...

Today’s episode we're diving into the top five things you need to avoid at all costs if you want to live a healthy, full, joyful life. Stick around, because these five things have got to be eradicated from your daily habits. I'm Marcell Hanson, your host. Normally, I focus on what you can do to benefit your life rather than what not to do. It's like focusing on how to increase your income rather t...

Welcome to another episode of Small Habits, Big Changes with your host, Marcell Hanson. This episode is dedicated to breaking down My Stable Table into simple, actionable steps you can integrate into your daily routine to achieve consistent wellness. My Stable Table is built on four essential wellness pillars, which I refer to as the table legs. These pillars are: adequate hydration, daily movemen...

In this episode,host Marcell Hanson delves into the idea of perspective and how our view on life can be limited, much like looking through a keyhole. Marcell discusses the importance of being open to opportunities that can expand our horizons and how often people revert to their narrow perspectives because it feels comfortable. Marcell Hanson shares her thoughts on the importance of reflecting on...

Welcome back to another episode with Marcell Hanson! After a brief hiatus last week due to some family matters, Marcell Hanson is back and ready to dive into a profound discussion on happiness and control. This episode is inspired by real-life events and insights that Marcell Hanson encountered over the past week. It highlights two essential factors that control the quality of life, encapsulated i...

Hi, and welcome to today's episode of "Power Up with Nutritious Meals." I'm your host, Marcell Hanson. Over the past several years, meal prep has completely transformed my wellness journey, and I'm excited to share some easy tips on how you can prep your meals for the entire week, saving you time, money, and energy. Stick around for today's episode as we dive into practical strategies that will he...

Marcell Hanson highlights how living in metropolitan cities and constant exposure to marketing and social media have distorted our perception of time required to achieve significant goals. Marcell Hanson discusses the critical need to measure progress accurately to avoid delusion and ensure we are on the right path. Stay tuned! Remember, the truth lies in measurement. Stay strong, be awesome, keep...

In this episode, host Marcell Hanson shares a recent personal experience that underscores the fragility of life and the importance of being present. Marcell recounts an accident she witnessed near her home, where an eastbound driver was struck by a speeding southbound car at a two-way stop. Arriving just seconds after the collision, Marcell found the impacted driver shaken and disoriented, emphasi...

In this episode, host Marcell Hanson dives into the concept of perspective, inspired by the words of Charlie Chaplin: "Life is a tragedy when seen in close up, but a comedy in a long shot." Marcell reflects on how recent global events have been perceived, emphasizing the power of shifting one's perspective to find levity even in challenging situations. Marcell dives into the prevalent feelings of...

In this podcast episode, host Marcell Hanson delves into the theme of feeling stuck and how cultivating a mindset of gratitude can serve as a powerful antidote. She discusses the tendency for individuals to focus on hardships and negativity, often overlooking the blessings in their lives. Drawing from her personal journey, Hanson shares her longstanding practice of gratitude journaling, emphasizin...

In this episode, host Marcell delves into the concept of feeding the metaphorical "good" and "bad" wolves within our minds, drawing parallels to the choices we make in nurturing our thoughts and actions. Marcell discusses how the psychological principle of intermittent reinforcement influences our behavior, emphasizing the importance of consciously choosing which "wolf" to feed in our daily lives....

In this episode, host Marcell Hanson once more emphasizes the importance of "My Stable Table," comprising foundational habits like hydration, movement, nutrition, and sleep. We talk about how this is vital in overall well-being and success, advocating for their establishment before deeper self-improvement practices. Marcell walks us through three focus areas: breathwork, listening, and awareness....

In this episode, host Marcell delves into the timeless concept of gratitude, noting its tendency to be overshadowed by life's challenges. Drawing from her personal experience and inspired by her former minister Kathy Ann Lewis, Marcell shares her practice of maintaining a gratitude journal for over 28 years. She emphasizes starting small, appreciating basic blessings, and highlights the interconne...

In this episode, we delve into the profound connection between personal agency, curiosity, and the often-overlooked power of breath. Reflecting on the current state of the world, host Marcell emphasizes the importance of questioning perceived authority and reclaiming control over our health. He shares personal experiences of growing up with a belief in the altruism of authority figures, only to re...

 In today's episode, we explore a powerful method for reducing stress and enhancing overall well-being: MyStableTable Approach. Host Marcell begins by sharing personal encounters with individuals facing health challenges and feeling overwhelmed by various responsibilities. MyStableTable Approach centers around four foundational pillars: adequate hydration, daily movement, nutritious meals, and qu...

In this episode, we delve into the significance of small changes and their profound impact on our lives. We explore the analogy of golf mechanics and driving through a storm to illustrate the power of mindfulness and awareness in navigating life's challenges. Key Points: Embracing Change: Reflect on the inevitability of change and the importance of adapting to it with an open mind. Mindful Awarene...

In this episode, we explore the concept of fitness IQ, shedding light on the disparity between our perceived fitness levels and reality. With years of experience guiding clients, host Marcell emphasizes the critical need for honest self-assessment to achieve true wellness. Through a guided self-reflection exercise, we are prompted to evaluate our commitment to fitness across physical, mental, emot...

As we celebrate surpassing a year of the podcast, I'm thrilled to continue this transformative journey with you! In this episode, we dive deep into the essence of conscious living, inspired by the universal themes and questions that have emerged from our listeners and clients. Through heartfelt stories and practical wisdom, I invite you to embark on a journey of self-discovery and intentional livi...

In this episode, we're shaking things up a bit as our host, Marcell, invites a special guest to the mic. Join us as we delve into the world of health and wellness with the insightful Dr. Jannine Krause! She is a renowned functional medicine doctor deeply rooted in traditional Chinese medicine and acupuncture. Together, they unravel the intricacies of health and wellness, emphasizing the significan...

In this episode, we explore the difference between perspective and perception, emphasizing how our unique experiences and biases shape our perspectives. It suggests briefly setting aside personal viewpoints to see situations more objectively, improving communication and relationships. Marcell highlighta the importance of understanding that our perspective is subjective, whereas perception involves...

In this episode, our host, Marcell, takes us on a reflective journey, drawing insightful parallels between the routine maintenance of cars and the often overlooked concept of self-care for our bodies. Marcell shares childhood memories of growing up in a machine shop, and contrasts this with the minimal emphasis on self-care during childhood, where external expectations often took precedence over h...

In "Consistency Pays Dividends," the host responds to inquiries about the timeline for achieving fitness goals, employing a vivid analogy comparing wellness journeys to financial investments and compound interest. They emphasize the necessity of consistent effort over time, stressing the cumulative impact of daily habits such as hydration, movement, nutrition, and sleep. While acknowledging geneti...

 In this week's episode, we're diving deep into the intricacies of optimizing your wellbeing across five essential elements: physical, mental, financial, emotional, and spiritual fitness. Building upon last week's discussion on physical health, we're now exploring how to elevate and sustain performance in other crucial areas of life. Drawing analogies from maintaining a car or updating a computer...