Small Habits Big Changes

Marcell Hanson
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Small Habits Big Changes

On Small Habits Big Changes, you’ll learn the simple health secrets I’ve used for the past 27 years to help create a life of boundless energy; with a lean physique and a clear mind. Now I want to share it with you so you can do the same! Small Habits Big Changes is where you'll discover how to take back control of how your body looks and feels right now, with straightforward action steps in each episode designed to get you moving in the right direction right away - some even WHILE you're listening to the episode! Discover the simple steps you can take daily to transform your overall health starting now whether you work multiple jobs, you've got young children at home, or are just always on the go! Marcell Hanson, aka “Marcell Marcell,” is an American/Canadian entrepreneur, a metaphysician, and high-performance trainer. She is also a cat mom to 2 big boys, and the founder of My StableTable, a proven wellness routine that she has practiced for over 25 years. Above all else, she is someone who understands intimately the challenges that come with wearing multiple hats.

  1. HÁ 1 DIA

    EP87:AVOID Seasonal Saddies

    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 affect both mood and energy levels. With Halloween and Daylight Savings around the corner, Marcell advises starting a wellness routine as early as possible. She emphasizes tracking foundational wellness pillars—hydration, movement, nutritious meals, and quality sleep—to maintain balance as the season progresses. Marcell explains how cooler months can disrupt circadian rhythms and offers strategies to cope, including simple wardrobe changes, like layering and wearing warmer socks, to prevent an energy-draining shock to the system. She also shares tips on warming up from the inside with seasonally appropriate foods, such as soups and stews made from root vegetables, squashes, and spices like cinnamon and cayenne, which support digestion and provide cozy warmth. Movement is another key focus; Marcell underscores the importance of moving regularly, both indoors and outdoors, to counter stiffness and promote circulation. With colder weather affecting sleep patterns, Marcell reminds listeners to keep a consistent bedtime and wake-up time, even as the time changes, to support a steady circadian rhythm. Additionally, she discusses the importance of hydration, pointing out that, although thirst reflexes may decrease in winter, staying hydrated is still essential. Marcell also touches on the role of mindset in maintaining seasonal wellness, explaining how morning sunlight—or even red light therapy, if natural light is limited—can positively influence mood and energy. She encourages listeners to be intentional about their routines and stay connected to positivity as the colder months set in. By maintaining strong wellness habits, Marcell reminds listeners, they can enter the new year energized and balanced, ready to build on the progress they've made all year. If you’re looking for extra support, Marcell offers personalized guidance—just text “YES” to 206-483-2960 for tips tailored to your location and needs. Join her in embracing this season with strength, health, and optimism, turning seasonal change into an opportunity for growth and well-being.

    12min

  2. 23 DE OUT.

    EP86:The Good Life - Easy as 1, 2, 3

    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-step approach for improving their wellbeing and the lives of those around them. The first step is to **raise your standards**. If you’re dissatisfied with your life, whether it’s how you feel physically or mentally, the key is to aim higher and commit to those elevated expectations. Marcell reiterates that applying urgency can bring about immediate results, but it's consistency that ensures lasting change. Start now—no more waiting for the perfect moment. The second step is to **give yourself grace**. Everyone encounters challenges on their journey, and it's essential to allow room for mistakes without judgment. Marcell shares a humorous meme to highlight the importance of taking responsibility for your actions while being compassionate with yourself. She draws attention to the common struggle of indulging in short-term pleasures that lead to long-term consequences, and encourages listeners to stay mindful of these choices. Finally, the third and most critical step is **don’t quit**. Consistency over time is what builds momentum and real transformation. Marcell reflects on her nearly 30-year personal growth journey, pointing out that while the challenges may change, the rewards of persistence—feeling strong, energetic, and grounded—are worth it. She encourages listeners to track their progress, as it offers tangible evidence of improvement and motivates them to keep going. Marcell also touches on how the wellness journey involves ongoing experimentation with habits, relationships, and health choices. She shares examples of swaps such as replacing processed sugars with fresh, organic berries, and highlights the value of hydration and tracking health data to see how small changes impact overall wellbeing. Wrapping up, Marcell offers personalized support through her texting community, where listeners can ask questions or schedule one-on-one consultations. She also announces an exciting upcoming project geared toward seniors, inviting older listeners and their families to engage with her community through traditional phone calls or online channels. This episode serves as a powerful reminder to take immediate action, be gentle with yourself during setbacks, and remain consistent on the path to a better life. Tune in next week for more insights and stay inspired!

    15min

  3. 16 DE OUT.

    EP85:How to be Happy

    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 balancing intensity and consistency in wellness and personal growth. She explains that while intensity can provide a quick boost, true, long-lasting success stems from consistent habits. Drawing on nearly three decades of personal experience and teaching, Marcell revisits her “Stable Table,” a four-pillar wellness framework centered around adequate hydration, daily movement, nutritious meals, and quality sleep. She offers guidance on how to adapt these pillars to individual needs, stressing that one-size-fits-all approaches rarely work. Marcell also discusses the nuances of nutrition, movement, and sleep, underlining the importance of mindful eating and the role that personal routines play in building a solid foundation for well-being. She sheds light on the significance of knowing oneself deeply to communicate effectively with others, acknowledging that our unique experiences and perspectives shape our journeys. Listeners are encouraged to experiment with wellness practices, track their progress, and modify routines to find what best supports their happiness. Marcell offers practical tips for implementing her wellness protocol, such as staying hydrated, incorporating movement throughout the day, eating mindfully, and prioritizing restorative sleep. For those seeking additional support, Marcell invites listeners to connect with her through the free texting community at 206-483-2960. Send a message with the word “YES” to share experiences, ask questions, or simply connect. Tune in every Wednesday at midnight PST for new episodes, and remember: Stay strong and be awesome!

    21min

  4. 9 DE OUT.

    EP84: Execution Day

    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 anything was possible simply by setting her mind to it. This belief led her to a life filled with action, learning, and self-discovery. She emphasizes that true knowledge only comes from doing, not just absorbing information.  This episode is a powerful reminder that listening to advice or reading about self-improvement is just the beginning the real change happens when you put it into practice consistently. Marcell discusses the pitfalls of superficial understanding and the importance of pushing through discomfort. Using relatable analogies like a child learning to ride a bike or athletes training tirelessly, she illustrates how perseverance and consistency are key to achieving personal growth. For Marcell, growth is a journey that involves both discipline and balance, where rest and intentional recovery are as important as action. This episode challenges listeners to adopt a mindset of experimentation, encouraging them to test, track, and tweak their efforts until they find what works best. Whether you’re applying a new habit or returning to an old practice with fresh eyes, Marcell hopes you’ll be inspired to execute consistently. She believes that each person who commits to personal growth can raise the collective energy of the world around them. Join Marcell as she closes with an inspiring message: execute, push through, and elevate your life. Thank you for sharing your most valuable asset your time with us today. Until next week, stay strong and be awesome.

    22min

  5. 2 DE OUT.

    Ep83: You are Worthy

    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 belief of not deserving success, often hinders progress in areas like diet, hydration, sleep, and overall well-being. Marcell also reflects on her own journey, emphasizing the importance of getting out of your own way and letting the universe’s plan unfold. She explains that the key to success is often simple: believing you are worthy. Through discipline, consistency, and self-awareness, Marcell demonstrates how we can embrace our full potential. She encourages listeners to take small, actionable steps towards wellness and happiness, reminding them that these small changes create big transformations over time. This episode is a powerful reminder that you are worthy of all the good things in life—health, love, and happiness. Marcell encourages listeners to raise their standards, focus on positivity, and shift their mindset towards abundance and self-worth. Tune in for a deep and motivational conversation that will inspire you to embrace your full potential and create lasting change in your life.

    19min

  6. 25 DE SET.

    EP82: Awareness Reigns Supreme with Courtney "ketu" Thomas

    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 TM not only helped him turn his life around but also became the foundation for his business, which offers unique wellness experiences such as flotation pods, salt caves, and infrared saunas. Ketu speaks candidly about his early life, growing up in Chicago and reaching a pivotal moment during his third prison sentence, when he encountered the biblical verse John 14:12. This moment sparked a deep spiritual seeking, leading him to explore yoga and meditation, initially through the guidance of Oprah Winfrey and Deepak Chopra’s 21-day meditation programs. He discusses the personal breakthroughs he experienced as he developed his meditation practice, particularly how transcendental meditation became a simple yet profound method for accessing inner peace and personal growth. Marcell and Ketu dive into the specifics of TM, with Ketu explaining its effortless nature and the power of a personalized mantra. He highlights how the practice transcends sensory perception, bringing individuals into a state of inner awareness where they can connect with their deeper selves. Ketu also shares his experience becoming a TM teacher, emphasizing the importance of one-on-one instruction to guide others in this life-changing practice. This episode offers listeners valuable insights into the power of meditation for personal transformation, along with practical advice for those curious about starting their own mindfulness journey. Tune in to discover how Ketu’s story and teachings can inspire you to embrace awareness and unlock your potential for lasting change.

    38min

  7. 17 DE SET.

    EP81: Top 4 Toxic Killers

    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, products, food, and drink. Marcell begins by asking listeners to trust their gut instincts. When something feels off—whether it's physical discomfort or unease in a certain environment—it could be a sign of exposure to toxins. She emphasizes the importance of self-awareness and encourages listeners to do their own investigating rather than relying solely on professionals for solutions. Marcell wraps up the episode by reminding listeners that reducing toxic exposure is a gradual process. Start small, make one positive change at a time, and before long, you’ll feel the difference in your overall well-being.  Join the conversation and ask Marcell your questions by texting "YES" to 206-483-2960 for weekly wellness tips.  Tune in to this episode for an eye-opening look at the toxic dangers around us and learn practical ways to protect yourself and your loved ones. Stay strong and be awesome!

    23min

  8. 11 DE SET.

    EP80:Credibility Starts with You

    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 habits build the foundation for discipline. This internal consistency translates into external trustworthiness. Marcell emphasizes that if you can’t honor the commitments you make to yourself, you’ll struggle to maintain credibility with others.  She also reflects on her experiences running businesses and interacting with clients, highlighting how good communication, responsiveness, and consistent behavior build long-term trust. According to Marcell, credibility requires discipline, which she defines simply as doing what you say you will do reliably and consistently. In a world where small businesses often fail due to poor cash flow and mismanagement, Marcell urges her audience to start with themselves. She explains that building credibility doesn’t mean being perfect but rather being aware of your actions. Mistakes happen, but it’s awareness that allows you to quickly get back on track. Through relatable anecdotes, Marcell reminds listeners that credibility is like a muscle: it gets stronger with use but can atrophy if neglected. The episode closes with a powerful reminder that trust and credibility begin with the self—and from there, they extend to others. **Join the Conversation:**   For questions or insights, text "YES" to 206-483-2960 and join the wellness texting community for a direct connection with Marcell!

    15min
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Sobre

On Small Habits Big Changes, you’ll learn the simple health secrets I’ve used for the past 27 years to help create a life of boundless energy; with a lean physique and a clear mind. Now I want to share it with you so you can do the same! Small Habits Big Changes is where you'll discover how to take back control of how your body looks and feels right now, with straightforward action steps in each episode designed to get you moving in the right direction right away - some even WHILE you're listening to the episode! Discover the simple steps you can take daily to transform your overall health starting now whether you work multiple jobs, you've got young children at home, or are just always on the go! Marcell Hanson, aka “Marcell Marcell,” is an American/Canadian entrepreneur, a metaphysician, and high-performance trainer. She is also a cat mom to 2 big boys, and the founder of My StableTable, a proven wellness routine that she has practiced for over 25 years. Above all else, she is someone who understands intimately the challenges that come with wearing multiple hats.

Informações

  • Criado por
    Marcell Hanson
  • Anos de atividade
    2022 - 2024
  • Episódios
    88
  • Classificação
    Explícito
  • Copyright
    © Copyright 2024 Marcell Hanson
  • Site do podcast
    Small Habits Big Changes

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