Make Small Changes: Helping You Build Healthy Habits That Last

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Practicing self-compassion can cultivate motivation and strength for your health, wellness, or weight loss journey. Self-compassion allows you to move through difficulty (feeling frustrated, discouraged, etc.) in a way in a way that’s helpful and supportive so you can continue toward your goals.

Tune in as we explore the 3 components of self-compassion, as identified by Dr. Kristin Neff, a pioneer in the field of self-compassion research.

“Healthy is an outfit that looks different on everybody.” Tune in for this and other famous quotes to help inspire motivation and acceptance on your journey to health.

Feeling good isn't just about healthy eating and exercise. It’s about so much more! Discover the 6 interconnected areas of wellness that contribute to optimal well-being.

 

Uncover the hidden influences behind your eating habits! Researchers have identified many factors that influence why we start eating, why we stop eating, and the amount of food we eat (beyond simply feeling hungry or full), and I’m sharing them here. Once you’re aware of these little-known influences, you can take control of your nutrition!

Here is the social media post I reference in this episode (why we eat more on larger plates). Click on the link to your favorite platform to view the post:

• Facebook post: https://www.facebook.com/reel/578830250962682
• Instagram post: https://www.instagram.com/reel/CoFu3kEA40r/?utm_source=ig_web_copy_link
• Tik Tok post: https://www.tiktok.com/t/ZTRTmr5nN/

Sources of information: 

• Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev Nutr. 2004;24:455-79. doi: 10.1146/annurev.nutr.24.012003.132140. PMID: 15189128.
• Vartanian LR, Herman CP, Wansink B. Are we aware of the external factors that influence our food intake? Health Psychol. 2008 Sep;27(5):533-8. doi: 10.1037/0278-6133.27.5.533. PMID: 18823179.

Small changes can make a big impact! Celebrate Earth Day with a small, healthy change to support both your wellness goals and the planet we live on. Earth Day is celebrated every year on April 22, although the ideas mentioned in this episode can be implemented at any time!

Are you struggling with motivation? What if I told you low motivation is normal? Or that motivation will never be consistent? Tune in for 5 must-know facts about motivation as it relates to building healthy habits.

(Free) Motivation Mini-Course:

https://www.makesmallchanges.com/motivation-mini-course-sign-up

 

Discover the importance of having a “lifestyle change mindset” (instead of a “diet mindset”) when it comes to exercise, and the critical role this plays in exercise motivation and consistency.

 

 

Our thoughts play an important role in our daily lives. They have the power to shape how we feel and can affect our behavior and our success! In this episode, we'll explore some famous quotes about thoughts, self-talk, and the mind, and share valuable insight into each one as it relates to behavior change.

Looking for better sleep? Make small changes and watch the difference! From setting your thermostat to the ideal temperature for sleep, to releasing thoughts and emotions before bed, tune in for 8 simple ways to support your sleep and well-being. Learn about the half-life of caffeine, and why sleep is essential for health!