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

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 Hanson

In 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 regularly

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hansone

- Text YES to +2064832960 to join our community

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 Hanson

In 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 blessings

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hanson

- Text YES to +2064832960 to join our community

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 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

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!

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!

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 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!

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.

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.

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.

Marcell explains how setting intentional time blocks in your schedule can help you maintain balance, prioritize self-care, and stay connected to what truly matters. Whether you're juggling family commitments, work obligations, or personal projects, time blocking provides the structure needed to create freedom and avoid burnout.

Marcell also emphasizes the importance of tracking your progress. By documenting your time and activities, you can gain insight into what works best for you and maintain your energy throughout the holidays. From daily practices like journaling or meditation to carving out larger blocks of time for rest, these habits can help you move through the season with ease and joy.

This episode is a call to action to prioritize your needs, so you can show up for the holidays feeling refreshed and fully present. It’s not about doing it all it’s about doing what truly matters and letting the rest fall into place.

Share your time-blocking journey or ask Marcell questions by texting "YES" to 206-483-2968. Stay connected, and let us know how these small changes make a big difference for you!

Marcell begins by sharing how her cats embody a natural hierarchy and mutual respect, especially as Robert, the elder, gently guides the kittens in understanding boundaries and roles. This natural order, she suggests, offers valuable lessons for how we might interact with seniors in our lives, creating environments that honor their wisdom rather than isolating them. She discusses the impact of our society's diminished respect for elders, likening it to the disorder that might arise if kittens were left to raise themselves without guidance.

Drawing from personal experience, Marcell shares her relationships with two of her closest friends, ages 74 and 90, and the wisdom and perspective they bring into her life. Her conversations with them go beyond daily check-ins; they are rich with insight and a deeper understanding of life. She encourages listeners to cherish and build connections with the elderly, not just within their families but also within their communities, as this exchange can transform both the elder and the younger person involved.

Marcell challenges the divisiveness she sees in modern society, advocating for a return to values that emphasize family and community bonds. She suggests that this shift requires not just individual change but a broader dismantling of divisive structures, replaced by values that borrow from cultures where elders are revered.

Tune in for a thought-provoking episode that encourages listeners to see our elders not as a burden but as a privilege and a source of lifelong learning. Whether it’s a family member, neighbor, or even a mentor figure, Marcell inspires us all to engage meaningfully with seniors and enrich our lives.

To share your thoughts, join Marcell's free texting community by texting "YES" to the number provided in the outro. Stay connected, stay curious, and until next week keep kicking, stay strong, and be awesome!

Marcell speaks passionately about how taking regular, intentional steps toward our goals can be life-changing, especially for those in their 30s, 40s, and beyond. With the wisdom gained from experience, we’re equipped to achieve more efficiently than in younger years, and each step we take now shapes the person we are becoming. She reminds us that self-worth isn’t derived from external achievements; no amount of wealth, health, or success will make us more worthy than we already are. True peace and fulfillment come from knowing our worth right now, and using that awareness as a foundation to pursue our goals.

In her direct yet empathetic style, Marcell encourages listeners to stop waiting for validation or a “perfect moment” to begin. She explains that creativity and opportunity flow from commitment, not the other way around. We don’t need every piece of the puzzle to start; we only need the drive to move forward. By making a daily commitment to personal development, we open ourselves up to new possibilities, relationships, and experiences. This episode is an inspiring call to action, urging listeners to take a single step toward their dreams today, reminding us that filling ourselves up with purpose and growth allows us to give even more to those around us.

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.

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!

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!

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.

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.

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.

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!

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!

Tania also introduces some of the unique retreats offered at Museflower, including the "Cacao + Bhakti Yoga Retreat" and the "Sacred Rest with Nature Retreat." These retreats provide opportunities for deep connection with the self and nature, utilizing practices like yoga, meditation, and shamanic journeys. 

For more information, you can read Tania's blog on the "7 Types of Rest" here. Explore the upcoming retreats: Cacao + Bhakti Yoga Retreat and Sacred Rest with Nature Retreat. 

For more details on these retreats, visit Museflower Retreat & Spa.

Join us as we delve into the sacred and the transformative with Tania Ho.

Marcell introduces the concept of the "stable table," a wellness protocol she developed and has been practicing for decades. She explains how it has helped countless individuals, yet highlights that the real growth happens when you stop seeking answers outside yourself and start tuning into what resonates with you personally. 

Using examples from her own life, Marcell shares how practices like acupuncture and massage became integral parts of her routine, not because someone else recommended them, but because she allowed herself the space to explore what worked for her. She encourages listeners to do the same whether through meditation, journaling, or other self-care practices to discover their own unique paths to wellness and fulfillment.

Marcell also touches on the importance of writing down goals and reflecting on personal experiences to see how thoughts and intentions from years ago manifest in the present. This episode serves as a reminder that there is no one size fits all solution, and that your journey is distinctly yours.

Tune in next week for an inspiring conversation with an entrepreneur who has found a unique and fun twist on meditation, making it accessible to all. Until then, stay strong, stay curious, and remember to honor your unique path.

Don't forget to share this episode with friends and family who might benefit from it, and join Marcell’s texting community for weekly wellness tips. Text "YES" to 206-483-2960, and stay connected with Marcell directly.

Stay awesome!

Lizzie shares her journey from a career in PR and marketing to the creation of Yoga Wake Up in 2015, highlighting how a simple yoga class sparked the idea that would later turn into a popular wellness tool. The app, which began as a side hustle, became Lizzie’s full-time focus in 2018, helping users all over the world wake up feeling centered and calm.

Marcell and Lizzie discuss the benefits of starting and ending your day with mindful practices and how Yoga Wake Up offers content tailored to both waking up and winding down. Lizzie explains how the app’s newest features, including iOS automations and Spanish-language content, make it easier than ever for users to build healthy habits.

 this episode offers insights into how small adjustments in your morning and evening routines can lead to big changes in your overall well-being. Lizzie’s personal experiences, combined with Marcell’s thoughtful reflections, make this an episode you won’t want to miss, especially if you’re looking to integrate more mindfulness into your daily life.

I’m thrilled to share a special discount with you all! Use the link below to get 25% off your subscription for all time on your journey to building better habits. Plus, everyone gets a free 7-day trial to try it out first.

🛠 Let’s do this! Unlock Your Discount

Important: Make sure to click the link from your mobile device to redeem the offer!

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 of advice can lead to feelings of overwhelm and even paralysis when trying to decide what steps to take toward personal improvement. Acknowledging this, Marcell offers a simple yet profound approach to cutting through the noise and taking control of your life.

Throughout the episode, Marcell shares personal stories and experiences, including her journey of regaining balance and strength after a motorcycle accident 30 years ago. Her dedication to gradual progress and consistent action serves as a powerful reminder that even long-term goals are achievable with persistence and patience.

This episode is a must-listen for anyone feeling stuck or overwhelmed by the plethora of advice out there. Marcell's clear, compassionate guidance will help you focus on what truly matters and make meaningful progress toward your goals.

Next week tune in as Marcell welcomes a special guest who will share insights on how to jumpstart your day with a positive mindset using a groundbreaking app she developed.

If you found value in this episode, please share it with a friend who might benefit from these simple but powerful steps. And as always, thank you for listening!

Our guest in this series is a remarkable example of personal transformation and growth. Courtney Thomas, once a juvenile inmate, has turned his life around to become a meditation teacher, wellness advisor, and consultant. As the co-founder of a spa in Colorado Springs, Courtney offers a variety of rejuvenating experiences, including flotation pods, salt caves, and infrared saunas. His deep dive into transcendental meditation has not only solidified his personal practice but has also led him to create a flourishing business and community.

Courtney’s journey from repeated incarcerations to finding inner peace and purpose is truly inspiring. He shares how meditation and Ayurvedic practices helped him transition from a life of confinement to one of freedom and clarity. His dedication to self-care and his passion for helping others find balance in their lives are evident as he discusses his work at Luna Float Spa and his commitment to bringing wellness retreats to a broader audience.

In this episode, Marcell and Courtney delve into his past, the pivotal moments that led to his transformation, and the spiritual and physical practices that sustain him today. Courtney also talks about his spiritual name, "Ketu," and its significance in his life and journey.

Join us as we explore the profound changes that can occur when one moves from darkness to light, and learn how Courtney's story can inspire and guide others on their own paths to wellness and self-discovery. Stay tuned for an engaging and insightful conversation right after this introduction.

Courtney "Ketu" Thomas contact links:

Websitehttps://lunafloatspa.com/

Facebookhttps://www.facebook.com/lunafloatspa

YouTubehttps://www.youtube.com/channel/UCPCdxrK7loG1vH-ouzCt2oQ

Instagramhttps://www.instagram.com/lunafloatspa

We also discuss the impact of alcohol and sugar on your health, particularly focusing on how even moderate wine consumption can disrupt sleep and recovery. Dr. Krause provides practical tips for those looking to reduce their alcohol intake, suggesting alternatives like herbal elixirs and luxurious non-alcoholic beverages.

Furthermore, we explore the roots of functional medicine and the influence of ancient Chinese practices on Western medicine. Dr. Krause highlights how these time-tested methods can empower individuals to take control of their health, aligning with the core principles of functional medicine.

Join us for this enlightening conversation as Dr. Janine Krause shares her wisdom on becoming your own best doctor. Stay curious, question the status quo, and take charge of your health journey.

You can find Dr. Janine Krause on Instagram @DrJanineKrauseCare and her website drjkrausend.com. Also, check out her podcast, "The Health Fix Podcast," for more health tips and insights.

Don't miss this episode! Listen now and let us know your thoughts. Stay awesome and be well!

This extended episode delves into a myriad of health topics, ranging from the basics of naturopathic medicine to the nuances of personalized health care. Dr. Krause explains the holistic approach of naturopathy, emphasizing that every individual's health needs are unique and dynamic. She highlights the importance of traditional Chinese medicine in understanding the body's ever-changing nature and stresses the value of integrating various health practices to achieve optimal well-being.

Marcell and Dr. Krause discuss the critical role of sleep and how biometrics can help individuals understand their sleep patterns better. They talk about the common misconceptions around sleep duration and quality, and how true restorative sleep is often misunderstood. Dr. Krause provides practical advice on how to adjust daily routines to accommodate the body's needs, especially for those with demanding schedules.

The conversation also covers practical tips for managing everyday health challenges. Dr. Krause shares techniques such as gua sha, myofascial release, and acupressure that can be easily incorporated into daily routines. She also discusses the benefits of emotional freedom technique (EFT) tapping and other stress-relief tools that can be used discreetly during work or meetings.

A significant portion of the discussion is dedicated to gut health and its impact on overall well-being. Dr. Krause and Marcell explore the importance of understanding digestive processes and how regular observations of bowel movements can provide valuable insights into one's health. They also touch on the significance of filtering water to avoid ingesting harmful chemicals and plastics, advocating for the use of high-quality filtration systems.

As the episode winds down, Dr. Krause answers some rapid-fire questions, offering her take on the use of to-go cups and the importance of filtering water. She emphasizes the need for investing in robust home filtration systems to ensure clean and safe drinking water, noting that the quality of one's water can have a profound impact on health.

Marcell wraps up the episode by expressing her gratitude for Dr. Krause's time and knowledge, and teases the possibility of having her back on the podcast to cover the remaining health topics they couldn't get to this time.

For more information on Dr. Jannine Krause and her services, you can find her on social media. Don't forget to check out her podcast, "The Health Fix Podcast," for more in-depth health advice and discussions.

Stay tuned for more episodes of "Small Habits, Big Changes," where Marcell Hanson continues to explore the small habits that can lead to significant transformations in our lives.

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 than cutting back on expenses. But today, we're switching gears to highlight what to avoid to maintain a consistently happy, healthy, and fit life.

Remember, quantity is quality when it comes to healthy habits. Consistent movement, quality sleep, avoiding toxins, eating whole foods, and steering clear of drugs are key to living your best life. Take control of what you can and make choices that support your well-being.

For more tips, tricks, and helpful insights, join our texting community or visit mystabletable.com. Share this episode with someone who might benefit from it, and stay tuned for new episodes every Wednesday at midnight.

Until next time, stay strong and be awesome!

My Stable Table is built on four essential wellness pillars, which I refer to as the table legs. These pillars are: adequate hydration, daily movement, nutritious meals, and quality sleep. This structure is designed to be adaptable to anyone, whether you are an athlete or someone new to wellness practices. It’s applicable to everyone from young children to nonagenarians, providing a versatile framework for health and wellness.

Tracking your progress is crucial. Whether you use a handwritten journal or a digital tracker, monitoring your hydration, movement, meals, and sleep helps maintain focus and allows you to see your progress over time. This consistent tracking will enable you to identify areas of improvement and celebrate your successes.

I encourage you to place your stable table in your mind’s eye wherever you feel most grounded, be it at the beach, in the forest, or another place of personal significance. This visualization helps anchor the experience and makes it easier to recall and practice regularly.

Remember, the goal is not perfection but consistent effort. Even through life’s challenges, maintaining My Stable Table helps manage stress and bounce back quicker from setbacks. This protocol is free and available to everyone because I believe in its power to transform lives. Visit mystabletable.com for more information and resources.

Thank you for tuning in to this episode. If you found it valuable, please share it with others and leave a comment if you can. I hope to hear about your experiences with My Stable Table and how it has improved your life. Until next time, many blessings and take good care of yourself.

Marcell Hanson shares her thoughts on the importance of reflecting on one's habits and thought patterns to identify areas where blinders might be limiting growth. She emphasizes that while some habits can be beneficial, others can prevent us from seeing opportunities that come our way. She encourages us to be mindful of their daily routines and to make conscious efforts to break out of limiting perspectives.

Throughout the episode, Marcell highlights the six human needs popularized by Tony Robbins: certainty, variety, love and connection, significance, growth, and contribution. She explains how meeting at least three of these needs is crucial for maintaining healthy relationships and overall happiness.

As the new month begins, Marcell encourages us to take time for self-reflection. She suggests regularly checking in on what is working and what needs improvement, whether on a daily, weekly, monthly, or quarterly basis. By being aware of where we put our attention and energy, we can make meaningful changes and avoid getting stuck in unproductive routines.

It highlights two essential factors that control the quality of life, encapsulated in the acronym "ME" - Meaning and Emotion.

Marcell Hanson reflects on the frustration of sharing valuable insights that often go unheeded by the majority.

In a touching segment, Marcell Hanson opens up about the recent passing of her beloved cat, Smudge, who was with her for 21 years. She reframes this loss by focusing on the gratitude and love she experienced, rather than succumbing to sadness. This personal anecdote serves as a poignant example of controlling meaning and emotion in the face of loss.

Marcell Hanson also touches on society's discomfort with pain and the dying process, advocating for embracing these experiences as part of life's natural balance.

Throughout the episode, Marcell Hanson encourages listeners to spend more time in nature and with themselves, finding fulfillment and education within rather than relying solely on external sources.

Until next time, blessings. Thanks for sharing your time today with Marcell Hanson.

Be sure to subscribe, leave a review, and share this episode with anyone who could benefit from these nutritious meal tips. Until next time, keep powering up with nutritious meals!

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 striving for your goals with clarity and consistency.

Catch new episodes every Wednesday!

Marcell highlights the significance of situational awareness and the dangers of distraction, noting that many accidents occur because drivers are not fully attentive. This accident, which could have easily been fatal, serves as a stark reminder of the potential consequences of being distracted. Marcell reflects on the varied responses of the individuals involved, pointing out a lack of empathy and personal responsibility from the driver who caused the accident, which underscores a broader societal issue.

This episode serves as a poignant reminder of the importance of mindfulness in all aspects of life, not just while driving. Marcell urges listeners to avoid distractions in daily activities and to be fully present, as attentiveness can make the difference between life and death. She concludes by encouraging listeners to embrace their responsibility towards others' safety and well-being, sharing that the impacted driver is fortunately doing well. This episode is a call to action to be aware, to care, and to embrace humanity in every interaction.

Marcell dives into the prevalent feelings of anxiety, overwhelm, and stress in today's world, exacerbated by societal shifts towards isolation. She urges us to recognize when they are too close to a situation, caught up in the "tragic closeup," and to take steps back to gain a new perspective.

Drawing from Einstein's wisdom that problems cannot be solved at the level they were created, this episode emphasizes the necessity of removing oneself from chaotic environments or mindsets to enact change. Whether through journaling, physically changing locations, or taking time away from stressful relationships, she advocates for seeking clarity outside the storm.

---

Don't forget to share this episode with those who might benefit from its message, and join our texting community for more engaging discussions. Until next time, stay strong, seek clarity, and continue being awesome.

Marcell explores the concept of wellness as encompassing not only physical health but also mental and emotional well-being. She paints a vivid picture of an individual who embodies vitality, confidence, and contentment, attributing these qualities to conscious lifestyle choices such as hydration, nutrition, movement, and quality sleep. Through visualization exercises, she encourages listeners to imagine themselves thriving and taking proactive steps towards their ideal selves.

Central to Hanson's message is the idea of commitment to personal growth and greatness. She emphasizes the importance of taking daily steps, however small, towards realizing one's potential, even in the face of challenges. She also underscores the significance of limiting external distractions and embracing one's power to effect positive change, both in their own lives and in the lives of others.

--

Join our community by texting "YES" to 206 483 2960

Marcell advocates for surrounding ourselves with supportive influences and cultivating healthy habits to strengthen the "good wolf" aspect of our mindset. She provides practical strategies such as affirmations, incantations, and journaling to reinforce positivity and combat negative self-talk. Encouraging us to engage in mindfulness and gratitude practices, Marcell empowers us to take control of our mental well-being and foster resilience.

Marcell encourages as to assess our mindset and actively choose positivity in our thoughts and actions.

--

Join our community by texting "YES" to 206 483 2960

Wishing you a week filled with intentionality and self-care! Remember, stay resilient and focused on nurturing the "good wolf" within until the next episode!

Marcell walks us through three focus areas: breathwork, listening, and awareness. She highlights breathwork's benefits in stress management and focus, and the significance of active listening for understanding oneself and others. Marcell also explores the nuances of awareness, advising on balanced self-awareness for personal growth.

After all, mastering foundational habits before delving into deeper personal development is necessary and shouldn't be skipped.

--

Join us in the community!

Text keyword "YES" to 206 483 2960

She emphasizes starting small, appreciating basic blessings, and highlights the interconnectedness of gratitude, wellness, and vitality. Marcell paints a vibrant picture of an ideal individual who prioritizes self-care, radiates positivity, and engages in fulfilling activities.

Encouraging listeners to envision their ideal selves and commit to personal growth, Marcell emphasizes resilience in the face of challenges.

--

Don't forget to share this episode to your loved ones!

Join the wellness community by texting "yes" to 206-483-2960

https://www.mystabletable.com

Despite living in a wealthy society, the prevalence of health issues highlights the failure of existing systems to prioritize well-being. Host Marcell acknowledges the discrepancy between the resources available and the population's health outcomes. This prompts a deeper exploration of the critical importance of questioning, researching, and taking responsibility for one's health.

Emphasizing the transformative effects of mindful breathing on physical and emotional well-being, Marcell also provides practical advice on integrating breathwork into daily routines. He highlights the benefits of deep, diaphragmatic breathing and offers insights into how breath affects the autonomic nervous system and stress levels. Listeners are encouraged to incorporate breathwork into their daily lives, leveraging tools such as apps and guided meditations to facilitate this practice.

Join the community and embark on a transformative path towards holistic wellness.

Text "YES" to 206 483 2960 - see you in the inside!

MyStableTable Approach centers around four foundational pillars: adequate hydration, daily movement, nutritious meals, and quality sleep. These pillars serve as the framework for maintaining a balanced and thriving life, enabling individuals to prioritize self-care amidst busy schedules.

By prioritizing self-care through this approach, individuals can experience numerous benefits, including reduced stress, increased energy levels, and improved overall health. Marcell emphasizes the importance of discipline and commitment in establishing healthy habits, which ultimately lead to long-term well-being.

You are encouraged to take proactive steps towards prioritizing your health and well-being, regardless of your age or current circumstances. By embracing self-care practices and building a stable foundation for wellness, individuals can unlock their full potential and lead more fulfilling lives.

Now let's tune it to the episode and remember - stay curious, embrace self-discovery, and commit to a journey of well-being!

Join the community and embark on a transformative path towards holistic wellness.

Text "YES" to 206 483 2960 - see you in the inside!

Key Points:

• Embracing Change: Reflect on the inevitability of change and the importance of adapting to it with an open mind.
• Mindful Awareness: Discuss the concept of being present in the moment and making conscious choices to steer our lives in the desired direction.
• The Power of Small Habits: Highlight the transformative potential of small daily habits in effecting significant long-term changes.
• Metaphors of Life: Draw parallels between sports mechanics and everyday life situations to underscore the importance of precision and intentionality in our actions.
• Navigating Challenges: Offer practical insights on how to navigate challenges by staying centered and maintaining clarity of purpose.
• The Path to Growth: Encourage listeners to embrace change as an opportunity for growth and self-discovery, emphasizing the importance of patience and persistence.

As we wrap up, remember that even the smallest changes can lead to significant transformations in our lives. By embracing change with courage and determination, we can navigate life's storms and emerge stronger and wiser. Stay mindful, stay resilient, and stay awesome!

Through a guided self-reflection exercise, we are prompted to evaluate our commitment to fitness across physical, mental, emotional, spiritual, and financial dimensions. We are challenged to assess our standing relative to our desired fitness level, identifying strengths and weaknesses in our commitment.

We are encouraged to recognize barriers to progress and obstacles hindering our fitness journey. Practical strategies for habit formation, overcoming excuses, and prioritizing fitness decisions are provided, empowering us to take actionable steps toward optimal wellness. Through self-awareness and proactive commitment, we can bridge the gap between knowledge and implementation, unlocking our true potential for holistic wellness.

-

Join our Texting Wellness Community by texting "YES" to 206-483-2960 for continued support and engagement in your fitness journey!

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 living.

Marcell shares poignant anecdotes and practical advice, illustrating the profound impact of conscious living on personal well-being and fulfillment. Drawing from her own experiences, she illuminates the path to greater self-awareness and connection, encouraging listeners to embark on their own journey towards mindful living.

As the episode unfolds, Marcell delves into the essential principles of conscious living, emphasizing the importance of presence, intentionality, and self-compassion. Through relatable stories and practical tips, she empowers her audience to cultivate a deeper sense of awareness and purpose in their daily lives.

This episode will leave you inspired and motivated to embrace conscious living as a powerful tool for personal growth and transformation.

Text "yes" at 206-483-2960 to share your thoughts and insights or to connect with our vibrant community of listeners.

Together, let's continue to explore the transformative potential of conscious living!

Throughout the discussion, Marcell and Dr. Krause delve into various topics, including debunking misconceptions surrounding Chinese medicine and advocating for its integration into Western practices. 

They share personal anecdotes and experiences, highlighting the need to overcome cultural biases and prioritize self-discovery in the pursuit of optimal health. As the episode concludes, they leave listeners empowered to take control of their health and explore what works best for them, free from the confines of comparison and societal norms.

Tune in to this thought-provoking conversation that will inspire you to embrace your uniqueness and embark on a journey of self-discovery in pursuit of holistic well-being. Let's dive in and unlock the secrets to living our best lives with Dr. Jannine Krause and host Marcell.

Remember, stay curious about your health, question conventional wisdom, and become your own best doctor!

**Connect with Dr. Jannine Krause:**

- Website: https://doctorjkrausend.com

- Social Media: https://www.instagram.com/drjanninekrause/

--- 

Your opportunity for positive daily change now - join Marcell & Dr J with Whoop. 

Use the link below for a free trial to see if it’s a fit for you — because you cannot manage what you do not measure.  Let’s go.

Get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/

Marcell highlighta the importance of understanding that our perspective is subjective, whereas perception involves taking in the objective aspects of a situation. To enhance communication and relationships, I encourage listeners to momentarily set aside their perspective, becoming a "fly on the wall" to see things more objectively.

Quoting Walt Whitman's advice to be "curious, not judgmental," host Marcell advocates for embracing curiosity to enhance one's own perspectives.

Share the episode with someone who might find value, and join the free wellness texting community by texting "yes" to 206-483-2960.

As we transition to spring, consider the seeds you planted and exercise agency for future harvests. Until next time, stay awesome!

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 holistic well-being.

Marcell advocates for a paradigm shift in how we perceive snacks, urging listeners to move away from processed foods and embrace fresh fruits and organic nuts. Furthermore, she introduces the idea of "snacking on movement," encouraging the incorporation of quick physical activities into daily routines.

The episode delves into the purpose of eating, emphasizing the connection between nutrition and our ability to move, think, and thrive.

As the discussion unfolds, Marcell reflects on the appreciation for simple things as people age, emphasizing the importance of gratitude and presence. Drawing from her experiences with DNA testing, she highlights the valuable insights it can provide into individual health, advocating for an understanding of genetic makeup to make informed decisions about supplementation and overall health improvement.

Marcell emphasizes their role in managing emotions and overall well-being, asserting that consistency in these pillars is essential for authentic and integral emotional management.

Marcell encourages listeners to take action towards self-care, embracing the empowering and personal commitment it entails.

--

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations.

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

Practical advice is provided for integrating wellness into daily routines, including starting with small, manageable habits and incorporating movement breaks into sedentary periods. The episode concludes with a call to action, encouraging listeners to share insights with loved ones and engage in ongoing dialogue about wellness. Ultimately, the episode's motivational tone and actionable guidance inspire listeners to prioritize self-care and embrace the journey toward improved well-being.

Drawing analogies from maintaining a car or updating a computer, we emphasize the importance of regular maintenance for overall wellbeing. Just as a car needs expert mechanics for optimal performance, seeking professional guidance in maintaining mental, financial, emotional, and spiritual health is vital. Similar to how software updates enhance a computer's functionality, consistent upgrades in all aspects of wellbeing are necessary for peak performance.

We delve into each element of wellbeing, highlighting the significance of outsourcing expertise in certain areas while maintaining daily habits. From limiting exposure to negativity for mental fitness to living beneath means or increasing income for financial stability, each aspect requires deliberate attention and action.

Consistency and regularity are key themes throughout. We stress the importance of daily practices and gradual improvements, comparing them to the ongoing maintenance of cars or computers. Additionally, we echo Tony Robbins' insight on prioritizing resourcefulness over resources, emphasizing personal agency and accountability in achieving well-being goals.

In conclusion, maintaining balance across all five elements leads to holistic success. By prioritizing well-being and embracing resourcefulness, individuals can unlock their full potential and thrive in every aspect of life.

The show transitions into the journey of self-discovery and personal growth, encouraging listeners to explore different avenues, from nature to relationships, in their pursuit of understanding themselves better. Marcell underscores the personal nature of life's journey, the empowerment derived from individual agency, and the ongoing process of discerning opportunities aligned with one's unique path.

Join Marcell as he guides listeners through the essential components of crafting a powerful story, managing one's state through physical well-being, and the transformative impact of tracking habits. With a personal touch and insightful anecdotes, Marcell encourages his audience to adopt small habits for big changes, offering a practical roadmap to rewire the brain and unlock a life of satisfaction, purpose, and continual growth. Don't miss this episode full of wisdom, actionable insights, and the key to unlocking a more vibrant, fulfilling life.

Practical strategies for letting go, such as journaling, forgiveness letters, and meditation, are explored, highlighting the need for regular practice. An engaging exercise encourages recalling one childhood memory per year to uncover potential hidden emotional weights. The audience is invited to share their experiences through a provided text number and join a private wellness community. The episode concludes with a call to take a peek into metaphorical backpacks, focusing on overall well-being and teasing upcoming changes in the podcast. Gratitude is expressed for continued support, and listeners are encouraged to stick around for the journey ahead. Until next time, be well on your path to mental and emotional fitness.

She delves into Tony Robbins' six human needs—certainty, variety, love and connection, significance, growth, and contribution. Drawing attention to the importance of fulfilling these needs, Marcell shares stories and examples, urging listeners to empathize rather than judge others based on their actions. She emphasizes the significance of self-awareness, encouraging everyone to evaluate and meet their own needs, paving the way for a more fulfilling and purposeful life.

As we approach the new year, Marcell invites you to embark on a journey of self-discovery, to understand and meet your needs, fostering growth, connection, and contribution. Join her in creating a foundation for a thriving and intentional 2024.

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 episode encourages listeners to think about activities that consistently spark joy and emphasizes the value of integrating them into daily routines.

We talk about the benefits of raising personal standards and maintaining a drama-free life, as well as the importance of removing what no longer serves us to create space for growth. We assess various aspects of our lives, from relationships to daily habits, and make intentional adjustments.

This episode also covers the idea of creating structure in daily life without becoming overly rigid, the challenges of maintaining routines during travel, and the power of consistent action in taking control of their lives.

Join us as we embark on this journey of improving the quality of our lives by making small, consistent efforts towards self-care and well-being.

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. 

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

We discuss the benefits of prioritizing our wellness, all coming from forming healthy habits and routines throughout our daily life. Host Marcell also highlights the importance of approaching wellness with openness and curiosity as that of a child.

This episode dives deep in the importance of learning to conjugate the verb "thriving" in various life circumstances - preparing oneself with skills, commitment, and a diverse set of tools for life's endless challenges.

Host Marcell mentions the need for continuous improvement in the world of self-care, needing strong efforts and unwavering commitment.

This episode serves both as a reminder to be gentle with oneself on the journey to well-being and a call to action to join the wellness community for ongoing support.

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations.

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

Challenging misconceptions about aging, Marcell encourages individuals to take responsibility for their well-being, irrespective of age. As the new year approaches, she extends an invitation for listeners to embark on a journey of self-discovery, commitment, and lifelong growth, unlocking boundless energy and balance in various aspects of life in 2024. Closing with a powerful message, Marcell motivates listeners to break free from the boiling pot, take control of their journey, and embrace opportunities for growth and well-being.

Until next time, keep growing, keep kicking ass, and be awesome!

With about four weeks left in the year, it's time to take action. Explore the importance of beginning your journey today - not taking another day to wait. May it be fitness, nutrition, hydration, or better sleep,  start working on your resolutions now.

Marcell talks about why meaningful goals require continuous commitment, and going deep into understanding the crucial role of your “why” in your journey toward your goal.

This episode encapsulates the challenges of the New Year period, including holiday indulgences, and discusses strategies to overcome them. We explore the concept of gradients—small, consistent steps toward your goals—and the importance of being gentle with yourself.

Join us in this episode as we highlight the ongoing nature of personal development and the opportunity to climb and continue improving.

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. 

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

She highlights the fact that choosing to be the cause or effect is a daily decision. While we may have established default settings based on previous choices, she underscores the importance of understanding that we can modify these settings whenever we want.

Marcell dives deep into the notion that our emotions, thoughts, and actions are under our control, regardless of external situations. She inspires listeners to question restrictive beliefs, stressing the significance of self-responsibility and perseverance. The episode wraps up with an offer for listeners to become part of a wellness texting community, providing a space to share struggles and seek guidance.

The primary goal of the podcast is to motivate individuals to seize control of their lives, make mindful decisions, and pursue personal development.

Marcell also discusses her wellness routine, which includes aspects such as hydration, physical activity, balanced diet, and sufficient sleep. This routine is proposed as a structure for responsibility, honesty, and overall health. By sharing her personal experiences, Marcell illustrates the flexibility needed on the path to comprehensive well-being. The episode ends with a sincere appeal, encouraging listeners to leverage their consciousness, voices, and talents to create a positive change in the world.

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 the importance of quality over quantity when it comes to sleep.

Marcell explores the factors that can influence sleep quality, such as stress, hydration, and caffeine intake. She encourages listeners to be mindful of these elements in their lives, suggesting that better sleep may be just a few lifestyle tweaks away.

In the pursuit of self-improvement and wellness, Marcell underscores the value of asking better questions. She inspires listeners to explore various aspects of their lives with curiosity and openness, from their bedtime routines to their nutrition and social connections.

Drawing an analogy with athletes who meticulously track their performance, Marcell emphasizes the importance of monitoring and tracking these lifestyle elements. This practice, she suggests, can lead to greater self-awareness and pave the way for positive changes. But it's not just about physical habits; Marcell also touches on the power of beliefs and self-talk. She underscores the significance of focusing on the right aspects of life and maintaining a positive mindset.

This episode is a gentle reminder that a balanced and healthy lifestyle is within reach. All it takes is a little self-reflection, curiosity, and the willingness to make positive changes. So why wait? Start your journey towards better sleep and overall wellness today.

Stay tuned for more insightful episodes with Marcell, where she'll continue to guide you on your path to wellness.

Marcell provides a straightforward daily framework for personal growth, emphasizing the importance of focusing on getting incrementally better each day. Don't worry about making massive leaps; instead, track your progress using a simple tool like a pen and paper.

Key Takeaways:

Embrace Imperfection: Marcell reminds us that perfection is unattainable, and striving for it can often lead to disappointment. Instead, she encourages listeners to embrace their flaws and focus on gradual improvement.

Start Small: Begin your journey of self-improvement with small tasks, such as a single breath exercise. As you grow more comfortable, gradually build upon these tasks.

Track Your Progress: Keeping tabs on your progress is crucial. Marcell recommends tuning into another podcast she guested on, where she discusses tracking metrics in depth.

Spirituality and Gratitude: The episode wraps up with a reminder of the importance of acknowledging our spiritual selves and the power of gratitude. Expressing thanks can lead to a more fulfilling life.

For a deeper dive into tracking metrics and optimizing your health, check out Marcell's guest appearance on THE HEALTH FIX podcast with Dr. Jannine Krause here.

Remember, small habits can indeed lead to big changes. Start today and see the transformation unfold.

As a parent now, I understand the value of demonstrating competence in something you love to your children. It builds their confidence and inspires them to pursue their passions. I recall my childhood spent in the enriching company of nature, exploring and learning about the world around me. I believe spending time in nature and following your passions can contribute to a better planet. Sharing your joy and confidence with others, whether you have kids or not, can be incredibly influential. Life is short and fleeting, so it's important to spend time doing what you love. It brings immense joy and health benefits, fuels your confidence, and encourages competence. The same principles apply to my experiences of learning to operate a grater under my father's guidance. This early experience instilled in me both competence and confidence, shaping my mindset and belief in my abilities.

We explore the concept of your North Star and how a well-planned life leads to well-planned days. We revisit the 'stable table' concept, advocating for wellness practices like hydration, daily movement, nutrition tracking, and sleep. We express our affinity for wearables like Whoop and Oura Ring for health metrics tracking and invite listeners to a complimentary private consultation to help regulate emotions and live life fully. As we approach the new year, we encourage starting to track wellness metrics now, emphasizing consistency for valuable data. Wrapping up, we reiterate that extraordinary action, taken consistently, is key to an extraordinary life.

Get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/76209C

Try the Oura ring out with the following link: https://ouraring.com/raf/b0e811e19b?utm_medium=iac

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 Hanson highlights the importance of recognizing the signs early on, and deciding what to do with them.

Host Marcell also emphasizes how important it is to have a conversation with your body - to literally shut up and listen to what it’s trying to tell you. We talk about how essential it is to slow down and be mindful of your body's messages. 

Like anything else, taking care of your body requires consistency. In this episode, we talk about how small daily actions build trust between you and your body. Tune in this episode and let’s all talk about self-care!

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. 

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

Marcell also illuminates the idea of our bodies being our greatest teachers, providing signals for us to interpret and learn from. She advises listeners to view these signals as reminders to focus on wellbeing rather than signs of sickness. The episode concludes with Marcell urging listeners to consider their legacy, emphasizing that our actions today shape how future generations will remember us. This episode is a must-listen for anyone looking to understand the power of perspective and how to harness it to improve mental state and overall happiness.

Given her personal experience with sugar addiction, Marcell emphasizes the importance of commitment to succeed in reducing - or ideally, totally cutting off sugar consumption. She shares how she also struggled being consistent on her sugar consumption reduction, and how she overcame it through her  unwavering commitment.

Marcell guides us through three steps anyone can take for successfully cutting sugar: Purge your environment, stop buying sugar, and don’t accept sugar.

Tune in with us in this episode as we go through these three steps that can ultimately change our life for the better - and healthier. 

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. 

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

The episode delves into the profound impact of sugar on various aspects of health, including sleep, emotional regulation, hormones, skin health, gut bacteria, and overall well-being. Marcell underscores the importance of questioning what keeps us anchored to sugar, encouraging listeners to confront societal norms and the false comfort of certainty that often underpin our dietary choices. She concludes by offering pragmatic advice for those seeking to navigate their way out of sugar addiction, directing them to resources available on her website and within the wellness community. Tune in for a future-forward perspective on overcoming sugar addiction and reclaiming control over your health.

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 episode embraces change and challenges the notion that "safe" is synonymous with "same." True growth happens in the unknown, and it's crucial to embrace it.

Personal routines and self-care practices are highlighted as essential foundations for navigating life's challenges. Our expert host shares their structured approach to self-care, emphasizing the importance of a solid foundation when facing external obstacles.

The episode concludes with a powerful call to action, urging listeners to reflect on what they are fully committed to in their own lives. Whether it's work, health, relationships, or personal growth, our host encourages listeners to commit fully. Self-nourishment is key to being able to give and be of service to others.

Join us for an insightful discussion that reminds us to commit fully to our passions, embrace change, and prioritize self-care on our journey toward personal growth and fulfillment.

Marcell lays out some examples of simple daily activities that can enhance neuroplasticity, and encourages us to try new things, no matter how small, to keep the mind engaged. We also go into the importance of acknowledging the things we have. Marcell also discusses relativity and how experiences shape our perception of blessings.

Join us in this episode as we’re all about blessings and blessing in disguise, how our quality of life can be improved through a grateful mindset, and how we can continue this practice consistently. 

Podcast Show Notes:

• Finding Blessings in Challenges
• The Importance of Flexibility and Neuroplasticity
• Recognizing Everyday Blessings
• Unanswered Prayers and Life's Plan
• Gratitude as a Path to Service and Fulfillment
• Embracing Seasonal Changes

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Include “SEASON” in your message to get realigned into season.

Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

We look into how language impacts your thought patterns, actions, and routines. Marcell highlights how it plays a crucial role in determining your preferences and shaping your personal blueprint. She highlights how vital it is to align your language with your desired habits and preferences.

Join us in this episode as we explore and understand the depth of self-talk, how it affects our choices, and how we can better improve our relationship with ourselves through the power of language.

Podcast Show Notes:

• The Influence of Language
• Shifting Your Language
• Authenticity Matters
• The Link Between Language and Behavior
• The Human Need for Certainty
• Balancing Structure and Variety

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

Highlighting the benefits of self-care practices like hydration, movement, nutrition, and sleep, Marcell explains how they demonstrate self-discipline. She emphasizes how consistent self-discipline accelerates goal achievement and leads to a more efficient and fulfilling life. Marcell underscores the significance of proving credibility to oneself through daily actions, rather than seeking validation from others.

Addressing the tendency to prioritize others' needs over one's own, she discusses how this can lead to burnout. Marcell encourages listeners to prioritize self-care and self-discipline as an act of self-love. She explores the ripple effect of positive energy and interconnectedness, explaining how practicing self-discipline benefits not only individuals but also the collective energy of the planet.

Marcell guides listeners to develop character through self-discipline, aligning actions with values. She challenges them to embrace change and seize opportunities with the upcoming new year. She invites listeners to join her texting community for further discussions and insights. Marcell concludes by empowering those ready for change to stand in integrity, aligning their words, thoughts, and actions, ultimately creating a positive impact on themselves and the world.

We explore the question that most people tend to ask, “Why do people often prioritize others over themselves in times of busyness?” Through her insights and personal experience, marcell travels through the world of self-care and discusses the challenges that come along with it. 

Join us in this episode as Marcell emphasizes the importance of structure in self-care, and how we can maintain healthy habits and movement during our chaotic schedule. 

Podcast Show Notes:

• The Evolution of Self-Care
• Navigating Busy Projects
• Maintaining Structure and Habits
• Creating a Supportive Framework
• The Individuality of Self-Care
• Fulfilling Your Legacy Through Health

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

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 introduces the concept of completing cycles, a method that has been instrumental in their own productivity journey - viewing each activity as a cycle from start to finish, regardless of size or complexity.

Marcell touches the topics of building momentum, avoiding procrastination, and aligning your actions with your intention. Join her in this episode as she guides us through the process of unlocking productivity and transforming your potential by making incremental changes in daily habits.

Podcast show notes:

• Completing Cycles: The Key to Productivity
• How it Works: Building Momentum
• Cycles as Energy Capsules
• Implementing the Cycle Closure Habit
• Embracing Personal Growth

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

Most upbeat and productive individuals encounter moments of mental stagnation and lack of clarity, and so a lot of people look for ways to light the spark and start the ball rolling again.

Join Marcell as she reveals the secret to breaking free from these mental ruts: taking action and changing one's physiology. She explains how stress and overwhelming thoughts reside in the mind but can be influenced positively by changing physical positions.

Podcast Show Notes:

• Feeling Stuck and Overwhelmed
• The Magic Action: Using Physiology to Reset the Mind
• The Innate Wisdom of the Body
• The Power of Simplicity and Personal Experience
• Happiness and Fulfillment Made Simple

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

In this thought-provoking episode, Marcell encourages her audience to acknowledge and work with the polarities in their lives. She highlights the significance of understanding that everyone's values and perspectives differ and emphasizes the importance of knowing one's "why" to drive purposeful action. Throughout her message, Marcell stresses the value of self-care, including hydration, exercise, healthy eating, and a structured nighttime routine, to create a solid foundation for pursuing opportunities and contributing positively to one's community and relationships. The episode concludes with an invitation to join Marcell's wellness community and a reminder to be patient, act with urgency, and embrace the journey towards being awesome.

She discusses the power of self-awareness and offers practical tips for shifting our emotional states. Marcell advises listeners to create a stable table in their lives through structured routines, encompassing sleep, hydration, nutrition, and movement. This foundation allows them to handle the unpredictable aspects of life with greater resilience and a positive perspective.

Join Marcell's free texting community to share wins, ask questions, and connect with like-minded individuals seeking personal growth and wellness. By embracing change and cultivating a mindset of growth and gratitude, listeners can improve their overall well-being and navigate life's ebb and flow with confidence.

Podcast Show Notes:

- Introduction: The importance of gaining perspective in life.

- Understanding the impact of emotions on our well-being.

- The significance of embracing life's ups and downs.

- Building a stable table through structured routines.

- Practicing self-awareness and altering emotional states.

- Embracing change and maintaining a growth mindset.

- Join the free texting community for support and resources.

Text "YES" to 206-483-2960 to join the texting community and be part of a wellness-focused group striving for personal growth and positive transformations. Visit mystabletable.com for additional resources and information. Stay present, aware, and strive to create a more fulfilling life. Thank you for tuning in!

It's important to recognize that life's ups and downs are natural and necessary for growth and vitality. Trying to make everything still and serene like a lake or a frozen pond can actually deaden our experiences and prevent us from fully embracing life. We are meant to ebb and flow, just as the ocean does. While it can be tempting to seek serenity by numbing ourselves with external distractions or medications, it ultimately robs us of the richness of life. Instead, we should focus on the four elements and their impact on our well-being: staying hydrated like the ocean, breathing deeply like the air, embracing the energizing power of sunlight, and grounding ourselves by connecting with the earth. By understanding and embracing these basics, we can regain control, find balance, and live a more fulfilling life. Remember, it all starts with the fundamentals—hydration, movement, nutrition, and sleep. Stay curious, keep learning, and reach out for guidance if needed. You have the power to create the life you desire.

Drawing parallels to the operating systems of cars, we explore the two fueling systems our bodies possess: sugar burning and fat burning. While many people primarily rely on the sugar burning mode due to the abundance of easily accessible processed foods, we have the potential to tap into the fat burning mode, which offers numerous benefits. We emphasize the importance of discovering what works best for each individual and highlight the advantages of time-restricted eating and intermittent fasting in promoting metabolic flexibility.

To support listeners on their wellness journeys, we invite them to reach out to our wellness community through text. By sharing insights and offering personalized guidance, we aim to save them valuable time and help them achieve their health goals. We conclude by encouraging listeners to explore their uniqueness, stay curious, and share the episode with others who may find it inspiring.

Remember, you have the power to optimize your body's operating systems and live a vibrant and healthy life.

Marcell challenges the idea of normality and mediocrity in today's society, urging listeners to question their daily habits and decisions. They stress the significance of raising standards in all aspects of life, including sleep, nutrition, and work-life balance. By making small changes and implementing healthier choices, Marcell believes that individuals can tap into their untapped potential and live an extraordinary life.

Listeners are encouraged to join a free wellness community for support and guidance on their journey to a healthier and more fulfilling life. The episode concludes with a powerful message to stay true to oneself, build self-awareness, and be committed to raising standards for a happier and more successful life.

Check https://www.marcellhanson.com/ to know more about the podcast.

Marcell encourages listeners to engage in exercises that promote neuroplasticity and stretch the boundaries of their thinking. She shares practical activities like watching clouds from the ground or experimenting with time-lapse videos to capture the enhanced details of the world around us. Our perspective, influenced by factors like physical traits, upbringing, and education, often goes unnoticed but profoundly impacts our worldview. By actively exploring different viewpoints, we can transcend limited perspectives and cultivate a more enriched outlook on life.

Marcell underscores the significance of surrounding ourselves with the right people and seeking inspiration from diverse sources, both online and offline. She emphasizes the power of mindset and goal-setting, urging listeners to believe in their potential to achieve greatness. To shift perspectives, she suggests simple actions like changing postures or altering routines, illustrating how even minor adjustments can bring about profound shifts in perception. As the episode concludes, Marcell invites listeners to join her wellness community, encouraging them to share their experiences and extend the benefits to others who may benefit from this transformative journey.

Marcell emphasizes the need for consistency in tracking and accountability. She encourages listeners to document their progress daily and highlights the benefits of objective data over subjective observation. Marcell discusses the advantages of having external support, such as therapists, coaches, trainers, or health professionals who can provide valuable insights and hold you accountable.

Marcell concludes the episode by urging listeners to prioritize their physical and mental well-being. She encourages them to take accountability for their bodies, minds, and spirits and offers options for seeking support, including coaching, biometric tools, or traditional journaling. Marcell reminds listeners that they have much to give and should strive for a long and fulfilling life.

If you resonated with today's episode, Marcell invites you to join the free texting community to receive further guidance and support. Simply text your questions or concerns to 206-483-2960. Stay tuned for more inspiring episodes and remember to track your progress and embrace accountability on your journey to success.

Building Momentum: By staying focused on your goals and consistently taking action, you build momentum. Even starting with small habits like focusing on your breath for 60 seconds a day or walking for 10 minutes can create significant changes over time.

Trust the Process: Embrace the journey and understand that progress takes time. Don't strive for perfection or fear failure. Even if you stumble along the way, each setback is an opportunity to learn and adjust your approach.

Gradients and Adult Steps: Progress comes in small steps. Commit to making incremental improvements every day. Even a 1% improvement daily can lead to significant results in the long run.

Remember, the most important step is to take action. Start today, even with the smallest task, and commit to it for the next week. By consistently moving forward, you'll experience remarkable progress and achieve your goals. Be awesome and make positive changes in your life!

To receive support and be part of a community focused on wellness and personal growth, text "yes" to 206-483-2960.

Until next time, keep taking action and be awesome!

She stresses the value of helping people who are willing to do the work and take steps towards personal growth. She acknowledges the abundance of resources available for entertainment and convenience but highlights the lack of such resources for self-development. Marcelle emphasizes the need to prioritize personal development and take responsibility for one's life, either as a victim or as the cause of one's circumstances.

She urges listeners to choose to be at cause and take ownership of their experiences and behavior. Marcelle believes that true freedom comes from embracing responsibility and accountability. She concludes by encouraging listeners to focus on themselves, get connected, manage their emotional state, and live a purpose-driven life. Listeners are invited to reach out for support and share their stories, wins, and struggles.

True freedom and happiness can only be achieved by taking control of one's life and being at cause.

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

The host emphasizes the significance of consistent practice in achieving desired results. It is explained that dedicating a few minutes every day yields better outcomes than engaging in intense practice sessions once or twice a year. The concept of compound interest is introduced, showcasing its role in long-term growth and progress. The audience is reminded that it is never too late to invest in personal development and growth.

Leave a comment below if you can, and Connect with Marcell through these platforms:

My StableTable | Marcell Hanson

Text YES to +2064832960 to join our community

Taking just one minute a day for conscious breathing is presented as a powerful tool to alter the quality of life. The host explains that conscious breathing helps activate the body's rest and relaxation response. A challenge is proposed to the listeners, encouraging them to practice 60 seconds of conscious breathing daily for 10 consecutive days. Placing oneself first is highlighted as essential for optimal functioning and a greater capacity to serve and love others. The audience is invited to engage with the podcast and the texting community, with the host expressing the hope that listeners will prioritize self-care and take their 60 seconds each day to be awesome.

Marcell further explores the role of consistent self-care in achieving overall well-being. She differentiates between occasional indulgences, like spa days or golf outings, and the everyday habits that promote wellness. Marcell suggests incorporating small, incremental actions into daily routines, such as staying hydrated, moving your body, and setting yourself up for a good night's sleep. She also emphasizes the importance of connecting with loved ones, finding alone time, and documenting personal experiences through journaling.

To conclude, Marcell reminds listeners that hope alone is not enough and emphasizes the need for action and alignment in pursuing one's goals. She invites the audience to reflect on their self-talk, rearrange their sentences to be more truthful and empowering, and embrace the journey of personal growth.

Leave a comment below if you can, and Connect with Marcell through these platforms:

My StableTable | Marcell Hanson

Text YES to +2064832960 to join our community

Marcell extends this concept to different areas of life, such as dietary choices, highlighting how aligning self-talk, communication with others, and actions can help break old habits and create new ones. By consciously choosing our words and reinforcing them internally and externally, we can facilitate lasting change.

Marcell highlights the simplicity and effectiveness of this technique in creating the reality we want. By harnessing the power of self-talk, aligning language with actions, and reinforcing new beliefs, we can shape our path and communicate our direction to others.

Leave a comment below if you can, and remember that you have the ability to create your new reality through conscious language and actions.

Connect with Marcell:

My StableTable | Marcell Hanson

Text YES to +2064832960 to join our community

Marcell then discusses the significance of managing one's emotions and feeling vibrant. While some may not prioritize it, most individuals strive to live with a sense of vibrancy, free of aches and pains. Feeling great in one's body is crucial to being happy and supporting oneself to do anything one wants.

As the episode concludes, Marcell reminds us that building a legacy and living vibrantly requires effort and commitment. It's up to us to recognize our unique purpose and take care of ourselves to live a fulfilling life.

Thank you for tuning in, and we hope you feel inspired to create your legacy and live vibrantly.

Connect with Marcell:

My StableTable | Marcell Hanson

Text YES to +2064832960 to join our community

Today is a deep dive into why we are here and what we are doing. I don't have all the answers, of course, but I have been living my 'why' for many years now. I consider that to be about the legacy that I want to create, and what I want to leave behind. 

When my purpose is clear, my decisions are easy. I have learned that it is better to BE and then DO to then HAVE, rather than to do things (being a human doing) that will afford me things that I have that I expect will make me be or feel a certain way.

I encourage you to lean into your 'why', and listen in on this journey with me as I articulate purpose and hopefully provide you with some insight that can help motivate you in your life. Let's find your North Star!

 "I really just encourage you to be still and listen to maybe what your 'why' is." ~ Marcell Hanson

In This Episode:

- Purposeful living: Be. Do. Have – in that order 

- Marcell's breathwork routine – how to be still

- How do you know your 'why'? 

- Knowing your North Star 

- The importance of being still every day for a few minutes

- Becoming irreplaceable with the advent of AI

- Why self-care is so important – and where to start

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

If you're depressed, get up and move your body. Just ten minutes outside is all you need to shift your perspective. If you're hungry and it's not time for a meal, drink a glass of water. If you're thirsty and you are drinking water, that's a sign that something else is going on. Listen to your body.

You are at cause. You are at choice. Is this the life you want to live, or are you willing to change it? Marcell has a bee in her bonnet today, imbuing us with a sense of urgency, the proverbial kick up the butt to make this life count and take care of ourselves as we should. As we know we are capable of doing. 

And if you don't know what to do, that's okay too. Marcell and her text support community are on hand to help you get off your ass and achieve great things in your day. 

"Be accountable for what is going on in your life. Because it is your life." ~ Marcell Hanson

In This Episode:

- Learning to listen to the sounds your body makes

- How to start taking responsibility for your life

- What can you do for just 30 days to improve your life?

- What does commitment really look like to you in terms of daily routine?

- What is 'extreme' is that daily commitment is unwavering

- Listening to where your resistance is coming from 

- Remembering that you can control your focus – and how to do it

- What is the '100-hour rule'?

- Checking in with yourself on your forms of escapism

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

We're talking about our beloved pets and the role that they can play in keeping us on track with our wellness routine as we care for them in the same way. 

If you are thinking of getting a pet and need some advice as to how best to incorporate a new animal into your home, then Marcell is on hand with sound advice based on years of experience.

Today we meet her two pets, Smudge and Robert, and learn about how extending our love and care for animals is a surefire way to keep caring for ourselves. 

"I don't think you can value animals too much. There's really so much to learn from them." ~ Marcell Hanson



In This Episode:

- Is your pet getting enough sleep?

- Why having a pet is like having a child

- Paying close attention to your pet's movements

- What we can learn from our pets 

- Having a framework to consider before adopting a pet

- When does your pet start to age?

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hanson

- Text YES to +2064832960 to join our community

Hey, I'm Marcell Hanson and this is Small Habits, Big Changes. Today I'm talking about a topic that precedes My Stable Table – please check out episodes 1 to 4 if you haven't done so yet – and it's all to do with how we practice body mindfulness. 

The body is amazing and it will do all it can to rejuvenate and replenish itself. It's up to us to respond to it in love and proactivity. Don't wait too long and neglect your body. Your body is your best buddy – you want it to do everything with you. It's going to be with you for the rest of your days, so why not make those remaining days vibrant, healthy ones?

 "There is a message behind every physical manifestation." ~ Marcell Hanson

In This Episode:

- Learning how to listen to our body

- Understanding that there is a message behind every physical injury or illness

- What you measure matters – tracking your body

- Keeping a diary of your physical being 

- Understanding Mindfulness, Body Fullness, and Oneness

- Checking in with your body (doing a body scan at night before bedtime)

- Understanding the toxic things that are throwing our bodies out of balance

- The perils of short-term numbing agents

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hanson

- Text YES to +2064832960 to join our community

The proof is in the pudding (not literally), and John is a highly functioning, highly successful entrepreneur. So much of his success is his behind-the-scenes approach to how he sleeps, what he eats, how he exercises, and how he stays hydrated. 

If all of this sounds familiar to you, it’s because Marcell has been sharing the four legs of her My Stable Table for quite some time now. 

John’s echoing of her sentiments might be preaching to the converted, but for those of us still out there looking for that proof (without tucking into the pudding), then this interview with someone at the top of their game is testimony enough that Big Change is just a few Small Habits away!  

 “I live by the phrase, ‘You can’t out-exercise your mouth.’” ~ John Lee Dumas

In This Episode:

- How John Lee Dumas prioritizes his sleep

- Breaking your fast in the morning with an epic smoothie

- Exercising every day, walking a minimum of 6 miles

- The power of John’s wellness and health regime

- How did John get going with hydration — and tracking it? 

- How John tracks his sleep

Connect with John Lee Dumas:

- Website - Entrepreneurs on Fire with John Lee Dumas

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hanson

- Text YES to +2064832960 to join our community

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



In This Episode:

- Why sleep is neglected – understanding sleep as we get older

- How to track your sleep using a biometric tracker – and why it's so important

- Hydrating the right amount so you don't upset the restorative process of sleep

- Factors that affect your sleep – circadian rhythms, menstrual cycles, and more

- Things to avoid: hot showers and working out before bedtime

- How quality sleep will improve your relationships

Connect with Marcell Hanson:

- Website - MY STABLETABLE | Marcell Hanson

- Text YES to +2064832960 to join our community

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 Hanson

In 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 regularly

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

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 Hanson

In 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 blessings

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

In today’s launch episode of my new podcast, Small Habits Big Changes, I’ll be sharing with you a couple of things that will revolutionize your energy levels as you combat that afternoon crash from exhaustion or overcome early morning sluggishness.  

It all starts with hydration and the small steps you can take to start building momentum and consistency in your personal wellness routine. Let’s work out your ideal daily water intake, and let’s turn progress into an everyday ritual for you. 

I want to show you a correlation between hydration and performance, if you stick with it. You will see a connection between staying hydrated and better communication with your partner or children. Better skin and nails, better health… even better sex… all of this awaits you on the other side of that tall glass of water! 

My name is Marcell Hanson, and I’m the host of ‘Small Habits, Big Changes.’ Please join me.

“There’s really no excuse to not be hydrated, though it does take a little bit to get into a ‘system.’ And that’s why I’m here. I want to share with you my system, so you can take it and run with it, and create a wellness routine full of healthy habits of your own.” ~ Marcell Hanson

In This Episode:

- Understanding Marcell’s My Stable Table

- Marcell’s personal journey to better health

- Building a hook habit – if you want to drink water, you have to see it

- Using hydration to up your energy game

- Building momentum through daily consistency

- Working out how much water you should be drinking daily

- Tracking your water intake – different methods that can work for you

Connect with Marcell Hanson:

- Website - https://www.marcellhanson.com/my-stabletable

- Text YES to +2064832960 to join our community

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 a wife, a cat mom to 4 big boys, and the founder of My StableTable, a proven wellness routine that she has practiced for 25 years. Above all else, she is someone who understands intimately the challenges that come with wearing multiple hats. 

Connect with Marcell at https://my.community.com/marcell-mystabletable