In this episode, we'll dive into the importance of having a personal legacy and living a vibrant life. Emphasizing the uniqueness of every individual's drive and mission. While people may share some goals, legacy is something special that only they possess. It's a purpose that cannot be taken away or diminished by anyone.

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

What is your purpose? What is the legacy you will leave on this planet when you go? Can you have more than one purpose – or change your purpose if it doesn't feel like a fit?

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

Do you need to hear this? Are you waiting for an invitation? Okay then. Get off your ass and make a change. It's that simple. It really is. 

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

Marcell has taught us what self-care looks like in the four legs of My Stable Table. We've learned about hydration, exercise, nutrition, and quality sleep. And so now it's time to extend My Stable Table to some of your furry friends. 

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

What does it mean for you to listen to your body? I mean actually listen. Perhaps there was a niggling injury that you've had for years and just ignored. Have you considered tracking what your body is telling you, by keeping a diary? 

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

If you’ve followed Marcell’s first four seminal episodes of Small Habits Big Changes, then this interview with John Lee Dumas, founder and host of the award-winning podcast, Entrepreneurs On Fire, will set you on fire with inspiration and motivation to get your wellness and health regime on track. 

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

Every Stable Table needs four legs! My four legs for healthy living are hydration, exercise, nutrition, and ... drum roll please... sleep! I've covered the first three topics in my first three podcast episodes, and so today, we get to balance our table nicely with a good chat about healthy sleeping habits. Please go and listen to the first three episodes if you haven’t done so already – and then come right back!

From understanding how we view sleep throughout our lives as we get older, to tracking how we sleep, and the things we can do to get better quality sleep, getting the required amount of ‘shuteye’ is a hot topic these days. 

I'm encouraging you to effectively lay the table for a future of healthy living by incorporating a good sleep routine into your daily exercise, hydration, and nutritious meal planning. Should you have a hot bath or shower before bedtime? What about sleeping with your beloved pet? From menstrual cycles to circadian rhythms, I cover it all in this episode. Please join me. 

 "Sleep is essential – but it must be quality sleep." ~ Marcell Hanson



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

Eating nutritious meals is the third leg of My Stable Table – my personal wellness regimen that I’ve developed and fine-tuned since I kicked my sugar habit thirty years ago. And in today’s episode, I’m hopefully giving you plenty of healthy advice to chew on.  

It’s about more than just eating healthily, for starters. Where are we sourcing our food from, how closely are we scrutinizing the labels, and how are we substituting unhealthy options for healthier choices (e.g., fruit instead of sugar) as we build momentum and take control of what we consume?

There’s also a community element to consider as we get creative and combine preparing and sharing meals with friends and family, developing cooking rosters, and freezing backup meals for those days when life gets in the way and we need a healthy meal in an instant. 

Please join me as I unpack what nutritious meals look like as part of your healthy eating plan — and part of your My Stable Table. Connecting over food is a great human experience. Let us remind ourselves of that. 

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

It took me 30 years to develop my personal wellness regimen. I’m sharing it with you now so that you can cut that time down dramatically. It all starts with ten minutes. Just ten minutes of daily exercise — that’s all I’m asking. 

We can even call it ‘movement’ as that word has less of a stigma attached. Just ten minutes of being outside, taking in nature, counting your paces, and counting your breath. Soon those ten minutes will become a cornerstone of your daily life, ‘me time’ in your day that you will look forward to. 

This all sounds simple, and it is. But if you want greater success in your life, it comes with the price of doing the simple things day in and day out. Daily exercise is one of the four legs of My Stable Table — I look forward to chatting about it with you today. Please join me.

“We all know that walking is really helpful. It’s good for lots of things — it’s good for our physical health, it’s good for our emotional health, it’s good for our psychological health, and it’s good for our spiritual health.”  ~ Marcell 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

2023 is your year and I want to help you nail down one of the most important, practical things you can do to live healthily: manage your daily water intake. 

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.

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