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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 lis ...
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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 …
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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 t…
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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 situati…
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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 longsta…
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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…
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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 f…
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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, appreciat…
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Change Your Life In Just 30 Seconds A Day
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20:12
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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 belie…
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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 hyd…
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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…
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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 c…
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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 o…
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Start Now: Become a Better Version of Yourself with Dr. Jannine Krause
1:23:23
1:23:23
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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 …
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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 pers…
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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 …
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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…
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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 analogi…
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In today's episode, we embark on a journey to transform our lives by focusing on five fundamental pillars of fitness: physical, mental, financial, emotional, and spiritual. As we dive into each aspect, it becomes clear that achieving holistic well-being requires attention to all these areas. Physical fitness lays the groundwork for vitality and lon…
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In this episode of "Small Habits, Big Changes," Marcell uses a poignant metaphor involving a juvenile apple tree to illustrate the profound impact of daily habits on overall wellness. Drawing parallels between the tree's gradual decline due to consistent picking and damage and the cumulative effects of small, unhealthy actions in daily life, Marcel…
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In this episode, we delve into the often uncomfortable yet empowering concept of personal accountability in the realm of health and wellness. Contrary to common belief, sickness is portrayed as a choice influenced by mass consciousness, challenging the notion of victimhood and emphasizing personal responsibility. The discussion unfolds to highlight…
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In this thought-provoking episode, Marcell employs the metaphor of life as a sponge, emphasizing the need to control external influences for enhanced mental well-being. Through personal anecdotes and insights, Marcell challenges listeners to break free from negative news, redirecting time towards positive habits like meditation and journaling. The …
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In the episode, listeners are taken on a thoughtful exploration of the challenges presented by the overwhelming influx of information in today's fast-paced world. Marcell introduces the significance of a key discipline, a tool essential for achieving personal goals, maintaining peace, and regaining control amid the constant barrage of information. …
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In this captivating episode of "Small Habits, Big Changes" hosted by Marcell, dive into the intriguing exploration of our brain's intricate wiring for pleasure and avoidance of pain. Marcell delves into the concept of comfort and certainty, shedding light on why many shy away from making positive changes, opting to stay in familiar yet unsatisfying…
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In this episode of "Small Habits, Big Changes," as we step into the new year, the focus shifts from physical wellness to the often-overlooked realms of mental and emotional fitness. Reflecting on the rope swing metaphor, we delve into the necessity of letting go to experience the refreshing pond below and draw parallels to the invisible backpack we…
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Welcome to a special year-end episode with your host Marcell. As we bid farewell to the challenges of the past year, Marcell shares insights on starting 2024 on a positive note. In a world where many feel a lack of control and influence due to the pandemic, Marcell introduces a simple yet powerful way to regain control of your life, all with minima…
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For today’s episode, we delve into the art of finding joy in the small moments and creating a life that seamlessly balances structure and flexibility. Host Marcell Hanson opens the episode by reflecting on the nature of happiness. Rather than a perpetual state, happiness is discovered in fleeting moments that bring a smile or light up our day. The …
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In today’s episode, Host Marcell Hanson talks about a hundred ways to improve your life and overall wellness. From about 30 years of her personal journey in the realm of living a quality life, she shares the importance of building a toolbox of habits and techniques for well-being, all while emphasizing the significance of a preventative approach to…
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In the 40th episode of the Small Habits, Big Change Podcast with Marcell Hanson, she delves into the intricacies of the autonomic nervous system, emphasizing the crucial balance between the parasympathetic and sympathetic branches. Drawing insights from her extensive tracking of heart rate variability (HRV), Marcell explores the connection between …
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In today’s episode, we talk about how to make 2024 your best year yet. Host Marcell Hanson talks about how it’s completely unnecessary to wait for the new year to start doing things to improve your life - START NOW. With about four weeks left in the year, it's time to take action. Explore the importance of beginning your journey today - not taking …
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In this episode of Small Habits Big Change, Marcell takes us on a journey to explore the concept of personal agency and how it impacts our lives. She emphasizes that we have the power to decide whether we are the initiators or recipients of actions in different scenarios. Using an interesting analogy with computer operating systems, Marcell present…
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Welcome to another episode of our podcast, hosted by the radiant Marcell. Today's episode is a deep dive into one of the most fundamental aspects of our lives: sleep. Marcell addresses a viewer's concern about sleeping for nine hours a night. She assures her audience there's nothing inherently wrong with needing a little more rest, and emphasizes t…
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In this transformative episode of our podcast, Marcell delves into the power of simplicity in self-improvement. The key message is clear - small, daily improvements can lead to big changes over time. Marcell provides a straightforward daily framework for personal growth, emphasizing the importance of focusing on getting incrementally better each da…
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In today's episode, we explore the profound link between competence and confidence. Drawing from my personal experiences, I share how pivotal moments in my life shaped my mindset and belief in my abilities. As a child, my father's words of encouragement instilled in me a strong sense of self-confidence. He created a safe environment where I could m…
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We highlight the importance of noting down actions due to our brain's tendency to distort or delete memories and share insights from our 25 years of experience in tracking various biometrics and activities. Emphasizing the significance of knowing your end goal, we discuss reverse engineering actions to achieve it, encapsulated by the phrase: "Creat…
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Are you experiencing aches, fatigue, brain fog, or stiffness? Maybe it's time to pay attention and take action for your body. In today’s episode, we explore the vital importance of listening to your body and responding to its signals. Your body communicates with you through various symptoms, and it's up to you to respond appropriately. Host Marcell…
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Your Happiness - Cock Your Head to One Side
14:42
14:42
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In this episode, Marcell explores the power of perspective and its profound influence on our thoughts, feelings, judgments, and actions. She shares a thought-provoking story demonstrating how different perspectives lead to entirely different interpretations. Marcell emphasizes the importance of curiosity in shaping our perspectives and suggests tha…
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Today's podcast episode is a quick follow up to our recent episode, “Unmasking Sugar Addiction.” Host Marcell Hanson has previously talked about sugar addiction and the need for a tactical approach to cutting sugar, and so now we talk about three steps you can take to finally break up with sugar. Given her personal experience with sugar addiction, …
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Welcome to another insightful episode of "Small Habits, Big Change" with your host, Marcell Hanson. Today's topic is a common but often underestimated issue - sugar addiction. Drawing from personal experiences and data-driven insights, Marcell discusses her journey from a childhood steeped in a high-sugar diet to an adult lifestyle virtually free o…
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In this episode, our expert host draws a parallel between poker and pursuing our passions in life. They emphasize that true success comes from wholeheartedly committing to what drives us. Our knowledgeable host discusses the importance of evolving beliefs, being open to change, and avoiding sticking to long-held beliefs out of habit or fear. The ep…
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In today’s episode, we talk all about gratitude and blessings beyond the chaos in front of us - and how these things affect our day-to-day life. Host Marcell digs deep into acknowledging the difficulty of finding blessings in hardships and recognizing unexpected blessings in seemingly negative situations. She discusses the significance of flexibili…
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Today's podcast episode revolves around the significance of language in shaping your inner dialogue and its impact on your daily life. Host Marcell dives deep into how big of an impact our language has in developing your wellness journey. She explains how the words you use to communicate with yourself and others can influence your beliefs, habits, …
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Mastering Self-Discipline: Building a Better You
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In this podcast episode, Marcell explores the difference between feeling good about oneself and not. She starts by referring to a previous episode on completing cycles and building momentum in life. She then shifts the focus to discuss self-discipline, emphasizing that it's about committing to personal goals and priorities. Marcell distinguishes se…
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In this episode, we delve into the often overlooked aspect of self-care during the hustle and bustle of our busy lives. With our host, Marcell, this episode explores why many people tend to sacrifice their own well-being before anything else, and the impact this has on their overall health and happiness. Through personal anecdotes and insights, Mar…
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Unlocking Productivity And Regaining Momentum
13:48
13:48
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In this episode, host Marcell Hanson goes through a simple yet transformative approach to boost your productivity and regain momentum when you're feeling stuck or sluggish. Marcell draws on over 30 years of experience to share this game-changing concept that has the potential to revolutionize how you approach your to-do list and daily tasks. She in…
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In this episode, host Marcell Hanson delves into the common feeling of being stuck and explores practical strategies to break free and achieve fulfillment. Drawing from her 30 years of research and personal experience, Marcel shares a simple yet effective technique that guarantees a positive shift in mindset and productivity. Most upbeat and produc…
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In this episode, Marcell, the host, explores the concept of polarities and their impact on our lives. Drawing inspiration from a quote by Deepak Chopra about the experience of darkness for a person born blind, Marcell delves into the idea that to truly appreciate one end of the spectrum, such as extreme pain and loss, we must have experienced its p…
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In this episode, Marcell shares his insights on gaining perspective and navigating life's ups and downs. She emphasizes the importance of zooming out and looking at the grand context of events to avoid getting caught up in day-to-day minutiae. By detaching emotions from trivial matters and focusing on long-term growth, Marcell believes we can achie…
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Welcome to this episode where we explore the ebb and flow of life and how we can find balance by staying in tune with the four elements: water, air, fire, and earth. Just like the ocean with its consistent tides, our bodies and well-being thrive when we embrace the natural flow of life. By focusing on hydration, movement, nutrition, and sleep, we c…
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In this episode, we dive into the metaphor of your body as a vehicle and the importance of self-care. Just as we regularly check the fluids and alignment of our cars, it's crucial to ensure we are well-lubricated and aligned in our own lives. We discuss the significance of staying hydrated and checking in with ourselves more frequently than we do w…
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In this episode, Marcell explores the concept of awareness and how it relates to our health and well-being. The journey begins with Marcell's personal experience of realizing the importance of tracking biometrics, which opened their eyes to a whole new level of self-awareness. The statistics presented are quite alarming, with only 12% of Americans …
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