What if the secret to lifelong health isn’t a radical overhaul, but a series of tiny, consistent steps?In this episode, Junaid Ahmed sits down with renowned wellness coach Tess Cheng, whose journey and coaching philosophy are reshaping how we think about self-care. Tess reveals the science and stories behind building habits that last, sharing why “starting small” is the most powerful tool for transformation.
From the influence of “Atomic Habits” to the real-life micro-habits that keep busy people thriving, Tess opens up about her own struggles, breakthroughs, and the emotional side of wellness. Whether you’re overwhelmed by change or searching for practical ways to prioritize yourself, this conversation will leave you inspired to take action—one small step at a time.
What You'll Learn:
Why starting with just 10 minutes can change your life—and your brain.
The hidden power of hydration and movement for busy professionals.
How to “habit stack” for effortless self-improvement.
The #1 strategy for disease prevention and long-term vitality.
Tess’s personal chapter title: “Sharing my knowledge with others is the most beautiful thing on earth.”
Timestamps:
00:00 – The Power of Small Steps: Tess’s approach to sustainable wellness
01:07 – Atomic Habits: How James Clear’s book shaped Tess’s coaching
03:03 – Meditation & Breathing: Why less is more for beginners
04:28 – Micro-Habits for Busy Lives: Hydration, movement, and brain breaks
06:29 – The Longevity Secret: Movement as medicine for mind and body
08:20 – Scheduling Self-Care: Making wellness non-negotiable
10:46 – Tess’s Chapter Title: The beauty of sharing knowledge
Guest Links:
Website: Glow with Tess
LinkedIn: Not provided
Instagram: Not provided
Book: Not provided
This episode is your invitation to start small, stay consistent, and discover the joy of lifelong wellness—straight from a coach who’s living proof that tiny habits can spark massive change.
My Favorite Murder with Karen Kilgariff and Georgia Hardstark
My Favorite Murder is a true crime comedy podcast hosted by Karen Kilgariff and Georgia Hardstark. Each week, Karen and Georgia share compelling true crimes and hometown stories from friends and listeners. Since MFM launched in January of 2016, Karen and Georgia have shared their lifelong interest in true crime and have covered stories of infamous serial killers like the Night Stalker, mysterious cold cases, captivating cults, incredible survivor stories and important events from history like the Tulsa race massacre of 1921. My Favorite Murder is part of the Exactly Right podcast network that provides a platform for bold, creative voices to bring to life provocative, entertaining and relatable stories for audiences everywhere. The Exactly Right roster of podcasts covers a variety of topics including historic true crime, comedic interviews and news, science, pop culture and more. Podcasts on the network include Buried Bones with Kate Winkler Dawson and Paul Holes, That's Messed Up: An SVU Podcast, This Podcast Will Kill You, Bananas and more.
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