Tiny Leaps, Big Changes

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Health
**Tiny Leaps, Big Changes**

Tiny Leaps, Big Changes is a personal development podcast focused on exploring the day-to-day behaviors we all engage in that determine the results we gain in our lives. Hosted by Gregg Clunis, the show shares simple strategies you can implement into your life to start moving the needle towards your biggest goals.

Latest Episodes:

486 - How Discipline Sets You Free Feb 09, 2020

Show notes

In this episode, we look at how discipline can lead to unlimited freedom.

Quote:

"A little imprisonment — if it's of your own making — can set you free." - Austin Kleon

485 - Keep Going by Austin Kleon (Book Review) Feb 08, 2020

Show notes

In this episode, we look at the book Keep Going by Austin Kleon.

Get the book: https://austinkleon.com/keepgoing/

484 - How to Raise Your Self Esteem Feb 08, 2020

Show notes

In this episode, we look at how to raise your self-esteem.

Do something kind for someone
Prioritize self care
Go easy on your losses
Change your expectations

Try Four Sigmatic:

http://foursigmatic.com/tinyleaps

Okay so I need to tell you something, this morning I decided to make a quick change to my routine. I tried out a new mushroom coffee from our friends over at Four Sigmatic. It's made with Lion's Mane & Chaga mushrooms. How crazy is that?

If you aren't familiar, Lion's Mane and Chaga are these funny looking mushrooms that have been linked to all kinds of awesome health benefits. Lion's Mane even helps support increased focus, productivity, and creativity.

The team over at Four Sigmatic had the brilliant idea to take these mushrooms, combine them with 100% organic Arabica coffee beans. It has 0 sugar, 0 carbs, and 0 calories. It’s organic, Vegan, Paleo, sugar-free, dairy-free.

and the absolute best part? It leaves you feeling great! Seriously I've got this buzz right now that just feels natural, focused, and in control. It's not the usual hyperactive energy that I get from my regular coffee.

The coffee even comes in these really easy to use packets that you can bring with you anywhere. Just heat up some water, rip open a packet, pour, mix, and you're good to go.

Now of course we have a special offer for Tiny Leaps, Big Changes listeners. Receive 15% off your Four Sigmatic order. Just go to
foursigmatic.com/TINYLEAPS or enter code TINYLEAPS at checkout .

483 - How to Build a Community Based Business (Case Study ft. Outdoor Voices) Feb 06, 2020

Show notes

In this episode, we do a case study on Outdoor Voices to learn how we can build our own community centered businesses.

Join Blinkist: http://blinkist.com/tinyleaps

Problem

Fitness apparel brands are targeted towards the elite athlete and the aspirational idea of the elite athlete. Very few, if any, fitness brands focus on the regular person who works out or aspires to working out.

Solution

A lifestyle fitness apparel brand build around a community of regular people. Utilizes brand images and real people to push the message.

Customer

Primarily women between 25 and 45 who live busy lives but feel their best when moving their body. Outdoor Voices becomes a way for them to do so.

Marketing

Underlying Philosophy:

Identify a gap in the marketplace
Align with an "identity"
Build community offline and online

Model

Apparel, ecommerce

482 - How to Trust Your Gut Feb 06, 2020

Show notes

In this episode, we look at a simple process to trusting your gut.

How to listen to your intuition:

Slow the situation down and listen
Ask the question "what is my gut telling me?"
Tune out the noise
Don't be afraid to change your mind

Resources:

https://www.psychologytoday.com/us/blog/wander-woman/201703/should-you-trust-your-gut

481 - How Nutrition Affects Mental Health Feb 05, 2020

Show notes

In this episode, we look at the effects of nutrition on our mental health.

Join Better Help (I did): http://betterhelp.com/tinyleaps

Resources:

https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

480 - 4 Ways to Start a Meditation Habit Feb 03, 2020

Show notes

In this episode, we talk about 4 simple ways to start a meditation habit.

Join Blinkist:

http://blinkist.com/tinyleaps

Takeaways:

Start small (2 minutes a day) | Zen Habits
Do it anywhere and everywhere | Headspace
Habit stacking | Daring to Live Fully
Keep it simple | Buddhainonia

Resources:

https://zenhabits.net/meditate/

https://www.headspace.com/blog/2016/01/11/sticking-9-ways-make-meditation-daily-habit/

https://daringtolivefully.com/create-a-meditation-habit

https://buddhaimonia.com/blog/5-steps-to-making-meditation-a-daily-habit

479 - Learn to Love Yourself Feb 02, 2020

Show notes

In this episode we talk about a quote I found about loving yourself and it is so important. It can be easier to put the focus elsewhere, but today we talk about why self-love is foundation for loving others.

Key Points:

· Why loving yourself is so important

· Why loving yourself makes you better at loving others

Notable Quote:

"By learning to love and treasure myself, I will become that much better able to deeply love and treasure someone else" - Troy L. Love, A Year of Self Love

“Your ability to grow and choose yourself and prioritize progress and be confident and love yourself is a billboard to everyone around you.” – Gregg Clunis

Resources and Links:

https://www.amazon.com/Year-Self-Love-Inspiration-Yourself/dp/1641527641

478 - Listen When You Feel Stuck (My Story) Jan 31, 2020

Show notes

In this episode I talk about what I do when I get stuck or feel like I've reached a certain place in life and can't really move forward. I know that experience very personally so I have a few strategies that can help you by sharing what has worked for me.

Key Points:

· What I get stuck on

· Why new things help gain perspective

· How to break the mold

· How I get out of my own way

· Why connection drives growth

Resources and Links:

Join Empower: http://empower.me/tinyleaps

Take the Survey: http://tinyleaps.fm/survey