Make Small Changes: Helping You Build Healthy Habits That Last: Recent Episodes
Stephanie Averkamp
Join Certified Health Coach and Behavior Change Specialist Stephanie Averkamp as she shares powerful insights and inspiration to help you build healthy habits and achieve lasting behavior change. Lasting change = lasting results!
Stephanie has helped more than 1,000 adults create their own healthy lifestyle changes, and her personal mission is to help thousands more. Each episodes is five minutes or less and promises a simple takeaway or answer to a frequently asked question.
Change is possible, and you can do it! MakeSmallChanges.com
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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 for your favorite platform:
- Facebook post
- Instagram post
- Tik Tok post
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!
Counting calories has been a popular dieting trend for decades, but is it really necessary? Did you know it can actually be detrimental to your health and wellbeing? In this episode, we’ll look at why it might be time to put down the calorie counter, and what to do instead.
Does your weight seem to fluctuate up and down like a roller coaster? Have you ever thought, "How did I gain 2 pounds overnight?" or "How did I gain 3 pounds in a weekend?" I know how frustrating this can be, but believe it or not, there could be a practical explanation for it! Tune in for some of the most common causes of weight fluctuations, and how to handle them.
Are you feeling unmotivated and not quite sure why? We’ve got you covered! This episode dives into 8 common reasons your motivation might be dragging when it comes to your healthy eating, exercise, or other goals.
It's time to embrace change! Our collection of insightful quotes and sound advice will inspire you to rise up and turn your dreams into reality… one small change at a time.
Sick of reaching for "comfort food" when the going gets tough? Discover new and healthier ways to relax your mind and body during times of stress! From comfort objects to calming music, find out how you can easily refresh your body and mind without the calories.
Tune in as I debunk one of the most prevalent and misleading fitness and fat loss myths… even among some “trainers”. I’m setting the record straight.
Discover the secret power of mindful eating! Follow 5 simple tips to get started and unlock the benefits today!
Master the art of using rewards for your health, wellness, fitness, or weight loss journey. Celebrate success with the right rewards and maximize their impact by following the 5 important rules shared in this episode.
Uncover the secrets of success from Thomas Edison, Maya Angelou, and others! Discover valuable insights about failure, tiny victories, and the road to success.
There is more to success than the number on the scale! In this episode, we’re exploring the 3 main categories of non-scale victories, 20+ examples of non-scale victories, and why they are so important to acknowledge.
Uncover 4 key differences between a “diet mentality” and a healthy lifestyle change in terms of food, hunger, and eating.
Transform your workout with the right shoe! Learn 6 essential tips for your next shoe-shopping experience… including the right stores to shop at, the best time of day to try on shoes, and what to bring with you when shopping.
Are food package claims misleading you? Tune in as we take a look at words and phrases that might trick you into thinking a grain product (bread, pasta, crackers, etc.) is healthier than it really is.
Tune in for quotes and insights about quiet courage, facing fear and acting anyway, and showing up for you and your goals! Courage plays an important role in making healthy lifestyle changes.
Here's how to determine if it's time to stop weighing yourself... at least temporarily.
The Talk Test is a simple method you can use to estimate the intensity of your exercise. Learn how to use it and how it relates to general exercise guidelines and recommendations for health.
Change isn’t a one-time event. It’s a process. This episode is a brief introduction to 6 stages that you will move back and forth between on the road to successful health behavior change.
In order for any exercise plan to be sustainable, you need to be involved in the process of creating it. In this episode I’m sharing 5 important questions to ask yourself in order to build a workout routine you can start and stick to!
Soar to new heights with the life-changing power of self-compassion and encouragement! Use these inspirational quotes and insights to silence your inner critic, conquer self-doubt, and push through challenges on your journey to reaching your health, wellness, or weight loss goals.
Sugar isn’t just in candy. In fact, it’s seemingly everywhere. Adults consume an average of 17 teaspoons of added sugars each day. That’s almost double the recommended limit for men, and almost triple the recommended limit for women! Listen to find out which foods those added sugars are hiding in.
Put an end to the stop and start cycle of change with one simple question! Ask yourself this one thing before starting any kind of diet, program, plan, or healthy eating or exercise challenge, in order to ensure success.
Discover why it might feel like someone in your life is trying to sabotage your efforts to make a healthy change. Hint: it’s usually not an intentional attempt to throw you off track. Once you know why, you can free yourself from the chains of sabotage.
Learn what to track and how often in order to gain the valuable insights you need to change your eating habits. It’s not about counting calories. It’s about paying attention to the four important factors that actually influence your eating patterns.
Need some motivation and encouragement to start or continue an exercise routine? Get inspired with these famous quotes and key insights from a Health Coach.
Listen to our top tips for your weigh-ins, including when to weigh yourself, how often, what causes weight fluctuations, and other important reminders.
If you’ve ever tried following a diet, meal plan, or exercise plan, and felt like you failed… please know that the diet or plan has failed YOU. Listen to find out why and what to do instead.
Power your way to success with B.E.S.T. goals! Learn how to set an extremely effective nutrition, exercise, mindfulness, hydration, or sleep goal... one you’re sure to achieve!
New to group exercise? Feeling nervous about your first class? No problem! Here are 7 tips to calm your nerves, boost your confidence, and rock your first class, whether it’s in-person or online. Take it from me… a former Group Exercise Instructor. You got this!
Uncover the basics of sugar! Learn the difference between added sugar and naturally occurring sugar, the recommended daily limit for added sugar, how to know if the food you’re eating contains added sugar., and common sources of added sugar…. all in under 5 minutes!
Planning is one of the most important keys to success! Turn your vision in to a reality with these famous quotes and insights about planning.
Follow 5 expert tips to transform your kitchen into a space that helps you crush your healthy eating goals. It’s easier than you think!
Small changes add up to BIG results! Here's one simple, healthy food swap to make today, and why.
Do you have a goal of increasing your step count? Being more active throughout the day? Discover the 5 categories of physical activity for a healthier and more active you!
Want to reach your water goals, but tired of drinking plain water? Here are some creative ways to spice it up and stay hydrated throughout the day!
Learn how to use your existing habits (brushing your teeth, washing your face, etc.) to help you incorporate a new, healthy behavior!
Get inspired with these motivating quotes and tips to help you focus on progress, not perfection.
How to enjoy your favorite restaurant meals without overindulging so you feel your best once you’re done!
Use these unique and effective reminder ideas to help you stay on track with your exercise, nutrition, sleep, or other health goals! Keep your goals top of mind for maximum focus and follow-through.
Your words have power! Here are 5 sets of words to eliminate from your vocabulary in order to support yourself and immediately feel more successful as you work to build healthy habits.
Use these simple tricks to eat more fruit and reduce the amount of added sugar in your breakfast, lunch, dinner, and snacks.
Sneak vegetables into popular meals and snacks (pizza, soups, smoothies, burgers, tacos, pasta, and more) with these creative ideas.
Learn 100+ simple ways to distract yourself from common food cravings (sweet cravings, salt or crunchy food cravings, etc.). Pick the idea that will work for you and use it to tackle your next craving!
Follow our simple 5-step approach to increase the number of steps you take each day. Whether you use a Fitbit, Apple Watch, Health app, or any other pedometer, step counter, or activity tracker, this same approach can be used.
You don’t have to choose between healthy eating and sticking to a food budget. You can do both! Here are 20 tips to help you save money while eating healthy.
The best time to exercise is one that takes into account personal factors and preferences. That way you’re more likely to stick with it! Here are 5 important considerations to help you determine the best time to exercise.
Here are 7 ways to create the type of accountability that will help you take action and achieve your goals.
Breaking an old habit and building a new, healthier habit is hard. Discover 5 reasons why, and what to do about it!
In this episode, I'm sharing how to set your B.E.S.T. goals. B.E.S.T. is an acronym used to create the most effective goals for your health, fitness, or weight loss journey. Follow this process to set yourself up for success!
When it comes to changing behavior or building a new, healthy habit, it's important to acknowledge and celebrate small steps and successes along the way. This can be done by using rewards. Rewards can give you something to look forward to and increase the chances of following through with your desired behavior, especially when first starting out with a change, and when things feel hard,
Rewards can also encourage you to stick with a behavior long enough to experience some of the benefits or results you’re ultimately looking for. A lot of people get frustrated and stop before they get to this point. Here are some ideas for ways to recognize and celebrate your own small steps and successes.
It’s common to be hard on ourselves when we’re not feeling motivated to do something, whether it’s to eat healthy, to exercise, or to make any other positive change. If it happens often enough, we might start to feel frustrated, feel like there is something wrong with us, or even consider giving up. I’m here to tell you that low motivation is normal and okay! In this episode I'll share why and what to do when you feel this way.
One of the most common reasons for not exercising is lack of time. Clients often tell me that they wanted or planned to exercise, but then they got too busy or just didn’t have enough time. So in this episode I’m sharing two ways to hopefully make exercise feel more attainable, even on your busiest days.
When it comes to hunger, either your body is hungry and needs food (physical hunger) or your mind is hungry and wants food (mental hunger). Being able to distinguish the difference between the two, and then bringing a (non-judgmental) awareness to your own eating habits, is a critical first step toward making small, healthy changes to your relationship with food. Without awareness we can't change.
This is your friendly reminder that the number on the scale is just that… a number. It doesn’t say anything about you as a person. Listen as I share a few ways to take back the power from your scale.
If you've ever felt overwhelmed by the thought of making a healthy change to your lifestyle (healthy eating, exercise, etc.), this episode is for you! Feeling overwhelmed might be a sign that you’re trying to do too much, or that you’re focused on the big picture and everything that eventually that eventually needs to happen, instead of the smaller steps in front of you. In this episode I’m sharing what to do when this happens so that you can move forward.
This is a question I hear quite often, and my answer is always the same. Listen as I answer this popular question from a unique coaching and behavior change perspective to help you lose weight and keep it off for good.