Learn how to use your existing habits (brushing your teeth, washing your face, etc.) to help you incorporate a new, healthy behavior!

Learn how to use your existing habits (brushing your teeth, washing your face, etc.) to help you incorporate a new, healthy behavior!

What is Habit Stacking?

Get inspired with these motivational quotes and surprising insights about motivation.

Get inspired with these motivational quotes and surprising insights about motivation.

Motivational Quotes & Insights

Get inspired with these motivating quotes and tips to help you focus on progress, not perfection.

Get inspired with these motivating quotes and tips to help you focus on progress, not perfection.

Focus on Progress, Not Perfection

How to enjoy your favorite restaurant meals without overindulging so you feel your best once you’re done!

How to enjoy your favorite restaurant meals without overindulging so you feel your best once you’re done!

Restaurant Portion Control Tips

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.

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.

Creative Reminder Ideas That Actually Work

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.

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.

5 Words That Are Blocking Your Success

Use these simple tricks to eat more fruit and reduce the amount of added sugar in your breakfast, lunch, dinner, and snacks.

Use these simple tricks to eat more fruit and reduce the amount of added sugar in your breakfast, lunch, dinner, and snacks.

Easy Ways to Eat More Fruit

Sneak vegetables into popular meals and snacks (pizza, soups, smoothies, burgers, tacos, pasta, and more) with these creative ideas.

Sneak vegetables into popular meals and snacks (pizza, soups, smoothies, burgers, tacos, pasta, and more) with these creative ideas.

Simple Ways to Eat More Vegetables

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!

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!

100+ Ways to Distract Yourself From Food Cravings

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.

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.

How to Increase Your Daily Step Count

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

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.

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.

20 Tips for Eating Healthy on a Budget

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.

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.

When Is 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.

Here are 7 ways to create the type of accountability that will help you take action and achieve your goals.

7 Ways to Stay Accountable to Your Goals

Breaking an old habit and building a new, healthier habit is hard. Discover 5 reasons why, and what to do about it!

Breaking an old habit and building a new, healthier habit is hard. Discover 5 reasons why, and what to do about it!

Why Is It So Hard to Break a Habit? 

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!  

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!

How to Write Your B.E.S.T. Goals

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.

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.

(Non-Food) Reward Ideas for Your Health or Weight Loss Journey

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.

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.

Why Feeling Unmotivated is Normal and Okay

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.

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.

How to Exercise When You're Short on Time

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.

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.

5 Differences Between Physical Hunger and Mental Hunger

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.

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.

Listen to This Before You Weigh Yourself

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! <a href="http://MakeSmallChanges.com" rel="nofollow" target="_blank">MakeSmallChanges.com</a>

Make Small Changes: Helping You Build Healthy Habits That Last

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