Small Habits Big Changes

Hosted by Marcell Hanson

Business Education Health Fitness

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101

Latest episode

Jan 2025

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About the show

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 3 active 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.

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60 recent

January 29, 202522 min

EP100: Don’t die Prematurely

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 come right back!From understanding how we view sleep throughout our lives as we get older, to tracking how we sleep, and the things we can do to get better quality sleep, getting the required amount of ‘shuteye’ is a hot topic these days. I'm encouraging you to effectively lay the table for a future of healthy living by incorporating a good sleep routine into your daily exercise, hydration, and nutritious meal planning. Should you have a hot bath or shower before bedtime? What about sleeping with your beloved pet? From menstrual cycles to circadian rhythms, I cover it all in this episode. Please join me. "Sleep is essential – but it must be quality sleep." ~ Marcell Hanson#SleepWell #HealthySleep #QualitySleep #SleepAndHealth #WellnessTips #HealthyLiving #RestToBeYourBest #SleepMatters #SleepForSuccess #BetterRestBetterYou #SleepHacks #RestIsBest #WakeUpRefreshed #HealthTips #LifeTips #WellnessCoach #MindBodyConnection

January 22, 202517 min

EP99: You are What you Eat

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, and how are we substituting unhealthy options for healthier choices (e.g., fruit instead of sugar) as we build momentum and take control of what we consume?There’s also a community element to consider as we get creative and combine preparing and sharing meals with friends and family, developing cooking rosters, and freezing backup meals for those days when life gets in the way and we need a healthy meal in an instant. Please join me as I unpack what nutritious meals look like as part of your healthy eating plan — and part of your My Stable Table. Connecting over food is a great human experience. Let us remind ourselves of that. “When I got to cutting out processed sweets (you know M&Ms and things like that), I just went straight to fruit. Every time I had a sweet tooth, I would replace it with fruit.” ~ Marcell HansonIn This Episode:- Replacing unhealthy food with healthier options to start- Eating enough of the right things for your goals- Understanding ‘food therapy’ as a way to maintain your wellness- Reading the labels on your food and staying away from processed foods- If you can find it in nature, you want to consume it- Considering the merits of outsourcing backup meals to freeze- Creating a healthy eating community where you share meals between you- Eating seasonally so you know that you’re changing up your meals regularlyConnect with Marcell Hanson:- Website - MY STABLETABLE | Marcell Hansone- Text YES to +2064832960 to join our community

January 15, 202514 min

EP98: Get your groove on

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 breath. Soon those ten minutes will become a cornerstone of your daily life, ‘me time’ in your day that you will look forward to. This all sounds simple, and it is. But if you want greater success in your life, it comes with the price of doing the simple things day in and day out. Daily exercise is one of the four legs of My Stable Table — I look forward to chatting about it with you today. Please join me.“We all know that walking is really helpful. It’s good for lots of things — it’s good for our physical health, it’s good for our emotional health, it’s good for our psychological health, and it’s good for our spiritual health.” ~ Marcell HansonIn This Episode:- Advice for moms who want to exercise while pushing baby strollers - How your commitment to yourself will help you change your habits- The goal is to exercise 10 minutes a day – let’s do this!- Marcell’s goal of living to 150 – you can too!- How to stay on track when traumatic life events happen - Understanding My Stable Table as your close confidant - Counting your paces, counting your breathing, counting your blessingsConnect with Marcell Hanson:- Website - MY STABLETABLE | Marcell Hanson- Text YES to +2064832960 to join our community

January 13, 202524 min

EP97: This will save you

Hydration Principles for Energy, Focus, and WellnessWelcome 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 for staying consistent with your hydration routine.✅ The surprising link between hydration and better relationships, glowing skin, and even improved intimacy.Hydration doesn’t have to be complicated—let me show you a system that works, so you can start seeing real results in your health and energy levels today.✨ Let’s work together to turn small habits into life-changing routines.🔗 Connect with Me:🌐 Website: MyStableTable.com 📱 Text “YES” to +2064832960 to join my wellness community!📢 Don’t forget to subscribe for more episodes focused on practical, life-changing habits that fit into your busy life.#Wellness #Hydration #SelfCare #HolisticHealth #HubermanLabs #keto #ketodiet #weightloss #ketolifestyle #intermittentfasting

January 1, 202519 min

EP96: Do these 10 things for your best year yet!

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 cornerstone of her advice, as spending quality time with yourself can lead to greater self-acceptance and better relationships. Marcell also highlights the importance of listening more than you speak, as it provides invaluable insight and deepens your understanding of yourself and others.Giving authentically—to both yourself and others—is another powerful habit discussed in the episode. Marcell explains that self-care and generosity go hand in hand, creating a life of abundance and connection. She also underscores the importance of daily gratitude, encouraging listeners to say their blessings as a way to elevate energy and maintain a positive mindset. Staying true to yourself is non-negotiable, as Marcell warns against compromising your values and stresses the importance of integrity. Laughter, she says, is medicine, and finding ways to laugh daily can bring joy and health benefits.As the episode nears its conclusion, Marcell shares two final habits: embracing curiosity and staying open. Approaching life with curiosity keeps your mind active and fosters growth, while openness invites positivity and opportunities into your life. As a bonus, Marcell advises focusing on yourself by cutting out distractions like the news and social media comparisons, so you can stay present and intentional in your journey.The key takeaway from this episode is clear: consistency is the foundation of success. Whether it’s small habits or massive actions, staying committed is what drives meaningful change. Marcell encourages listeners to start building momentum today—every day is a fresh opportunity to create the life you desire.Join the conversation by texting "YES" to 206-483-2960 to join Marcell’s free texting community, where she shares even more tips and insights to keep you motivated throughout the year. Wishing you a phenomenal 2025—start strong, stay focused, and be the best version of yourself. Tune in next week for more advice on creating big changes through small, consistent habits. Stay awesome!

December 25, 20246 min

EP95: BURY IT WITH 2024

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 wait another day. To help you begin, I break down my four non-negotiable wellness pillars. First, focus on hydration. Most of us are running on empty, so aim to drink half your body weight in ounces of water each day. This simple habit will help your body flush out toxins and function at its best. Second, embrace daily movement. Forget about perfection—consistency is key. Whether it’s walking, stretching, or dancing in your kitchen, move your body in ways you enjoy every single day. Third, prioritize nutritious meals. Start small by adding more whole foods to your plate and swapping out ultra-processed options. This is about progress, not perfection. Finally, protect your sleep. Quality rest is where your body repairs and regenerates, so create a bedtime routine and treat your sleep like the essential investment it is.If you’re waiting for motivation to show up, you may be waiting forever. Motivation doesn’t create action—action creates motivation. Start with small steps, like drinking a glass of water, taking a 15-minute walk, or going to bed 20 minutes earlier. These actions will add up and create momentum. Don’t let the busyness of the holidays be an excuse. The cost of doing nothing is feeling sluggish, tired, and out of alignment with your health. Imagine starting January 1st already feeling stronger, clearer, and more energized because you chose to take action today.If you’re serious about change and need someone to hold you accountable, join my free texting community. Text the word YES to 206-483-2960, and I’ll guide you from there. Stop waiting for the stars to align or for someday to arrive. Your health is your greatest investment, and it will pay dividends when you start prioritizing it now.Let’s make today the day you stop waiting and start doing. Bury procrastination with 2024 and build the foundation for your healthiest, happiest year yet. Remember, small habits lead to big changes. You’ve got this. I believe in you—now it’s time for you to believe in yourself. Until next time, stay awesome!

December 18, 20246 min

EP94: Don't make this 1 mistake

In today’s episode, we’re diving into one critical mistake that holds so many people backWhy 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 magical moment is like waiting for a unicorn to show up in your living room—it’s not happening. The reality? Starting small and messy beats waiting every time. Simple actions like drinking an extra glass of water or taking a 10-minute walk can lead to significant results over time.Too often, we silence our inner desire to live a healthier, fuller life. We tell ourselves, “What if I fail?” Instead, ask yourself: What if I succeed? Visualize the life you want—waking up energized, feeling well-rested, eating well, and moving your body. That vision is your inner desire speaking. Honor it by taking action.You don’t need perfect conditions—they’re not coming. Your transformation is just one small habit away. Start today. Don’t wait for January 1st. Don’t wait for Monday. Your best life is waiting for you right now.Need support? I’m here for you. Text the word YES to 206-483-2960 to join the community. Share your questions, wins, and challenges—I want to hear it all.Small habits lead to big changes. You’ve got this. Stay awesome!

December 11, 202416 min

EP93:Cat-Like Goals

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 experience in manifesting and personal development, Marcell emphasizes the importance of finding a compelling reason behind your goals one that feels urgent and vital. She reminds us that true change requires discipline, consistency, and a mindset shift that prioritizes personal growth over external validation.Marcell also shares a heartwarming analogy inspired by her kittens, showcasing their relentless determination to grow, adapt, and thrive. She challenges listeners to channel that same energy into their own lives, finding joy and flow in the process of personal growth.This episode is packed with actionable insights, from adopting simple daily habits like journaling or walking at sunset to reevaluating your environment and focusing on what truly brings you joy and fulfillment. Marcell also introduces her free texting community as a resource for those seeking guidance and encouragement on their journey toward positive change.As you listen, remember: Discipline and consistency are the transferable skills that can transform your life. It's time to raise your standards, focus your energy on what matters most, and take charge of your growth with intention and purpose.Don’t forget to text “YES” to 206-483-2960 to join the free texting community and connect directly with Marcell for personalized coaching and support!Until next week, stay clear, stay focused, be consistent, and most importantly be awesome.

December 4, 202416 min

EP92: All i want for x-mas is CONFIDENCE

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 from personal experiences, Marcell shares how she maintains her wellness pillars through support and accountability. She highlights the role of a personal trainer in her fitness routine, a chef for meal preparation, and even her cats, who help regulate her sleep schedule. By outsourcing certain tasks, she ensures consistency and quality in her self-care practices.Marcell also discusses the significance of tracking progress and establishing "hook habits"—simple, actionable steps that lead to larger goals. She advises listeners to identify their strengths in one wellness area and apply similar strategies to others, creating a balanced and sustainable approach to health.As the holiday season approaches, Marcell encourages prioritizing self-care amidst the festivities. She suggests focusing on one wellness pillar, such as movement or sleep, and committing fully to it. By saying "yes" to oneself, individuals can better navigate the season's challenges and maintain their well-being.For personalized support during this time, Marcell invites listeners to join her free texting community by texting "yes" to 206-483-2960. She offers tailored guidance to help individuals stay on track with their health goals.In closing, Marcell wishes everyone peace, joy, and laughter this holiday season, reminding them that taking care of oneself is the foundation for a fulfilling and enjoyable time.

November 27, 202416 min

EP91:Take Care of You

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 energy.In this episode, Marcell introduces a powerful mindset shift: reframing "yes" and "no" decisions into "yes to others" or "yes to yourself." She emphasizes the importance of setting boundaries, embracing self-care, and holding yourself accountable for your well-being. From saying "yes" to rest, hydration, and meal prep, to structuring your days to maximize freedom and joy, Marcell reveals how small, consistent actions can lead to significant personal growth.She also tackles the often-overlooked impact of negative self-talk and shares practical strategies to cultivate a healthier mindset. Through reframing, breath work, and daily self-care habits, you can build a foundation of accountability and resilience that allows you to show up fully for the people and goals that matter most.This episode is packed with actionable insights to help you take care of yourself this holiday season—and beyond. You’ll learn how to navigate obligations with clarity, honor your needs without guilt, and embrace the exponential benefits of prioritizing your health and happiness.Join Marcell on this transformative journey, and don’t forget to text the word YES to 206-483-2960 to share your wins, ask questions, or connect with the Small Habits, Big Changes community.