BONUS: Empowering Our Feminine Energy with Karly TyGr

Welcome Karly TyGr! A budding entrepreneur who is passionate about empowering all working women by teaching them how to collaborate and support one another...

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[2:08] Karly, welcome to the Women’s Empowerment Podcast, I am so grateful you’re here today! Karly and I met at the Toronto Business Babes Fall Conference last year, and since then have become great friends and supporters of each other’s businesses and entrepreneur endeavours.

The Toronto Business Babes conference was a pivotal event for a lot of women, Karly, tell us about how this event became an important part of your life and where you are today.

Most people will say it was “just a conference” but to Karly it was genuinely a life-changing moment. Karly had just been let go from her job at a Toronto Nightclub. She thought this would be a pivotal moment that would get her back into alignment with the school she went to, for Fashion Merchandising. What she did learn was more about herself than the industry. It was a tough time and she felt very low and in a depressed episode at that time.

A woman named Kim who was a speaker at the event, reached out to Karly via instagram and encouraged her to go to the event and even gave her a free ticket! 

Karly met a lot of amazing women and felt that this event was the kick in the ass she needed to get her shit together.

Guest Episodes from the ladies Karly mentioned:

Jesse: Master Your Social Media Marketing

Lauren: Building Your Dream Business, Events, & Life

Transitions & Transformation

[7:40] Take us back to before the conference, when you used to work in a more male-dominated industry. What were some of the challenges you faced, and how did you overcome them

It's hard for Karly to talk about because it comes across like “you're shitting all over men,” and that's not what she's, doing. However there are ways that in a male dominated industry there are certain ways that men are really great at business, that with women it goes against a lot of what we're raised to do and believe.

Karly has been learning a lot more abut masculine and feminine energy lately, and you can also think of it as outer and inner energy. And we all have the masculine and feminine energy within us. Masculine/outer; Feminine/inner. Communication was the biggest struggle for Karly in the male dominated industry. Karly felt that there was a lack of communication and that was something that effected her because she wouldn't communicate to her managers and assume that they would figure it out. But she knew that this was ridiculous and we can't expect people to read our minds.

BOOK: How Women Rise by Sally Helgesen and Marshall Goldsmith. The book highlights 12 different habits that women have that prevent women from reaching their goals.

Competition is healthy, but a permanent competitive mind can be detrimental to success, and we lose the feminine power of community.

Working in this industry brought out the worst in her, feeling like she needed to “fight for a seat at the table.” She believes that until we learn to embrace both energies within us, it will be constantly butting heads in the industry. 

Episode #67: Communicating with Power

[13:29] As women, how can we embrace our feminine energy?

First and foremost, understanding the science of energy, and how we all have both energies. Also understanding that our emotions are something we have to embrace. Switch up the wording if it resonated better with you.

Figure out what makes us feel like we want to fight against other women, because this is what's holding us back from embracing our feminine power. A lot of us were told growing up that “Women can't be friends, or women are catty.”

[17:41] Women + Community: What advice would you give for women seeking stronger female friendships and relationships?

Start with: Breaking Down Your Own Internal Beliefs

You've got to be willing to admit your own faults, and break down your judgements of others. Notice who you are judging or dismissing. What is it about that person that you are judgmental about? Which beliefs can you separate from the ones that serve you and the ones that don't?

Episode 44: This Judgement Detox will Blow Your Mind

[23:50] Both you and I are advocates for morning routines, take us behind the scenes and walk us through your morning routine.

Karly's morning routine (total time 2-2.5 hours):

Wake up around 5:30am/6:00am and get active right away
Yoga + proper breathing
Brain games
Meditation
Gratitude + journalling (TIP! Think of something that is frustrating you in your life and reframe it to why you're grateful for it)
Oracle card pulls
Smoothie
Reading a non-fiction book

[27:40] That’s a pretty solid morning routine! Can you share how you created it, what is that process like?

Started with morning smoothies: it was easy and fun!
Next added in gratitude
Then the physical activity came in, and eventually everything started stacking in

BOOK: Atomic Habits by James Clear

[30:14] Why do you believe having a morning routine so important?

So important, especially for women, pouring into themselves before their families. Starting your day with positivity and gratitude sets the intention for your day.

Karly's Podcast: If Only She Smiled

[31:53] This year you launched your Podcast, If Only She Smiled. Can you describe it to those of us who haven’t heard of your podcast yet?

A podcast that explore's women in history that you may not have heard of. Bringing their stories and their voices up is very important to Karly.

[33:33] Where did the idea for this show come from, tell us about the journey how you created this project.

Karly has always been obsessed with woman in history. She used to read these books called, “The Royal Diaries” that were teen books meant to be written by young women in history in the point of view of them and their diary. Her love and curiosity grew and lead to more conversations about empowering women in history. Karly felt the need to want to talk to people about woman in history in a new way.

The If Only She Smiled Podcast launched March 9th 2020

[37:05] How did you go from overwhelmed by ideas to the end result?

It doesn't matter if you're an entrepreneur or not, this is something everyone struggles with. It comes down to quieting the busy mind and getting clarity. Karly recommends brain dumps, or mind maps, and write out everything out. Write out anything that is in your head, list them out and clear out the noise from your head.

Also turning off notifications, or putting your phone away, it's a huge distraction.

[40:45] For anyone listening who struggles with finding clarity, or is feeling overwhelmed by all their ideas, what tips do you have for creating clarity, and which idea do we choose?

Learning to limit yourself is huge. If you're someone who is a huge creative, you want to go for an idea that is an actionable and achievable. It also has to be something you love doing, forever – even if you're not actually doing it forever.

[48:28] The podcast is still in its early stages, what can we expect for the show moving forward?

Karly is re-working the format. It's been Karly speaking about empowered woman in history, and will be evolving into mindset work and helping women in the workforce; entrepreneur or not.

Mindset will be a main focus, and the show will also have a segment about which woman in history Karly thinks she relates to.

Growth & Empowerment 

[50:48] Another part of our brands and businesses we have in common is Empowering Women. I love how you share Collaboration Over Competition. What are 2 ways we can start embodying this in our lives or in our businesses as women?

Step One: Identify your own judgements and get them out of the way; You'll always be looking for competition or conflict if you don't get you own shit out of the way.

Step Two: Open clear communication. Conversation doesn't have to be confrontation, sometimes uncomfortable conversations come up, and we have to give and accept the feedback. Bring women up. Help other women. Don't be a by-stander.

Embrace the feminine energy of empathy. It's good to care about others and involve and include others.

[55:35] Your podcast spotlights empowered women in history, and there is so much we can learn from them. Can you name one woman you talk about on your show, something they did or are known for and the main reason they inspire you?

Hedy Lamarr: Was an actress who never went to school. A famous Hollywood director and an inventor, Howard Hughes, created the world's fastest airplane at the time. And Hedy Lamarr helped him do that by combining the body of the fastest fish, with the wings of the fastest bird, mimicking that shape and showing it to him. But we don't learn about that.

Zenobia: Ruled Syria at the time and was a total badass.

“The Great” show on Amazon Prime about Catherine the Great

[58:50] Is there anything else you’d love to share about your brand or your mission?

Karly wants to bridge the gap between women who work. The collaborative mindset is so important, even if you're not an entrepreneur. Starting with pouring into your self and providing a seat at the table for other women.

Listener Questions

[1:00:00] From Erika: What is your favourite smoothie recipe?

Oat milk, or almond milk
Splash of tropical juice
Mixed frozen fruit bag (fave: dragon fruit + mango)
Chia seeds
Honey
Cinnamon
Ashwagandha oil
Frozen Bananas, no ice.

[1:01:49] From Kim: How do you navigate competitive female friendships/alliances?

Communication. Navigating means that you have to do work on your own, you can't put the blame on someone else right away. Learning to do this is important. Not being able to communicate, or when someone can't communicate back, then re-evaluate the friendship.

Set boundaries. Be clear about what you need or don't need in that moment or in that relationship.

[1:03:08] From Rachel: What books would you recommend for someone who is just getting into mindset that isn’t too advanced?

BOOK: Let That Shit Go by Nina Purewal and Kate Petriw

BOOK: The Sleep Revolution by Ariana Huffington

BOOK: Atomic Habits by James Clear

[1:05:20] Where can we find you, follow you, how can we support your business?

Instagram | @karly.tygr + @ifonlyshesmiled

TikTok | @karly.tygr

Podcast | If Only She Smiled (Apple Podcasts)

Rapid Fire

[1:06:25] What are you currently reading, or what’s your favourite book?

BOOK: Let That Shit Go by Nina Purewal and Kate Petriw

FAVE BOOK: The Red Tent by Anita Diamant

[1:06:55] What do you love most about being a woman?

My emotions, and having space to be able to feel them, also my vagina.

[1:07:28] What does empowerment mean to you?

When you're empowered, you're lifting other people up.

[1:07:53] What are you currently working toward?

Stability is a big thing for me.

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E84: Mini Training: Plan a Month of Social Media in 1 Day

Today’s show is a mini training episode, so if you don’t have a pen and a notebook nearby, don’t you worry - I GOTCHU! Along with the show notes for this episode, I have also created a free guide - I guess I should tell you what it’s all about, shouldn’t I!?...

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Today’s mini training is about how to plan a month of social media in 1 day, and the guide includes the information I will share today with a few examples as well.

[1:35] Now let’s get started!

As a small business owner I’ve done a lot of the back-end work into planning, organizing, and creating content for my social platforms – specifically instagram. I’m going to be talking about instagram today, but know that the method I’ll be teaching you can be used for any platform including facebook, linked in, tik tok, and even your podcast, blog, or vlog! Later I will explain how that works, but for now, let’s focus on uncovering the method.

If you check out my instagram page at the time this episode is published you’ll notice some cohesive colour themes, and everything seems to blend together very smoothly. I’ll be 100 percent honest with you, this type of aesthetic takes a lot of work and time – HOWEVER you can still have a cohesive page AND valuable content without spending too much time on the planning and creating. In fact, today I’m going to teach you how to plan an entire month of social media in ONE day.

What does that mean exactly? It means that, if you follow the method that I will share with you today, by then end of the day you will have created an entire layout of your social media posts for the next 30 days! AMAZING right!? Yes.

[3:01] Before we get into the specific method, there are a few things you’ll need to get crystal clear on, and the first is: 

What kinds of content do you want to post?
What are you willing to share with your audience? 

To answer this question you’ll set a timer for 5 minutes and brain dump anything and everything that you’d love to share. You can look back on what you’ve shared before and include those things if you want to.

My friend Candice has agreed to let me use her as an example since I taught her this method recently. Together we brainstormed these content ideas:

• Travel

• History

• Resources

• Series

• Food

• Walking tours

• Architecture

• Meditation

• Spirituality

• Pulling cards

• Morning rituals

• Recipes

• Health

• #Vanlife

• #BTS

• Imposter syndrome

• Sustainability

• Mindfulness

• Eco 

Your list might include your community, family, or your partner. Maybe even your pets. It could include your business, products, or services. You can even have “coffee” on the list if you love it so much! Everyone’s list is going to be very different. This is perfect!

[4:18] Once you have your list, look over it and see where you can pull out some different categories. Then narrow it down to 5 CATEGORIES ONLY!

Candice came up with these five:

1. Travel

2. Spirituality

3. #VanLife

4. Eco/Sustainability

5. Health

Some of the items on her list were very similar like: sustainability, mindfulness and eco OR pulling cards, meditation, and spirituality. So these ones were easy to bring together.

The items such as: resources, series, and #BTS are great ideas for how to deliver the content but they aren’t categories. However, these will come up again later! So don’t scratch them out if you have something similar.

[5:09] Here’s where you might get stuck: You have more than five categories, or less than 5 categories. 

For this method we need 5: no more, no less. If you need more categories, consider adding something more personal to your page so your audience, and potential customers can get to know you more. For example, I am becoming a plant mom and if I needed a new category I could share my new plant babies in my feed.

Think of your hobbies, the other ppl in your home, or a fun quirk about you that you could share. It doesn’t have to do with your business at all. You could be a real estate agent who loves to bake. Or a fitness coach who likes to experiment with makeup. What is something unique about you, that you would share with your audience. Mental health? A routine/ritual you do every day? You’ll come up with something!

If you have MORE THAN 5 categories, look at your category list and see if anything lines up or can be combined. Perhaps your partner and your children can go into the category of “Family” instead of separating them? Do you offer products AND services? Can you combine those categories into “Business” it’s okay if the topic is broad. 

You can also go through your list and rate each category of highest importance. Then choose the top 5 from there.

Let’s say you’re like me and you love your plant babies, but there’s just no room for them in your top 5 categories. NO WORRIES! You can still talk about your leafy friends in your stories. Any other topic that doesn’t fit into the top 5 can show up in the stories and highlights of your instagram. YAY!

[7:11] Alright, let’s move on… we’ve got to get this done today remember?

Now that you have your 5 categories, you can start to create different content for each category, using some different “content themes” to help you!

Content themes can be used for almost every type of social page out there, and if you already have a social page, you’ve probably even posted something in these themes.

[7:38] Such as HOW TO/STEPS

Educating your audience creates really valuable content for them. Teach them something, recipes, mini lessons, before and after transformation, DIY project, etc.

[7:56] LISTS are also very popular!

Top 10 or 5 or however many. You can share resources, do’s and don’ts, favourite things or likes, feature or tag other accounts, share a list of recommended books, podcast episode, fun facts. Anything you can write a list about.

[8:18] QUESTIONS are a great way to create content. You can ask a question, or you can answer a frequently asked question. It works well to refer new ppl to a post you did previously to answer their questions too. Is there something you need help with OR something you can help your audience with?

[8:49] TIPS/TRICKS make for great instagram content. Think quick, easy, educational like hacks or something you learned recently that saves you time, money, etc.

[9:01] INSPIRING STORY

This could be your story, a client’s story, testimonials, quotes, someone or something who inspires you, a memory, anything motivational

[9:15] #BTS (Behind the Scenes) Told you this one would come up again! Followers love learning about the process and following along with what you’re creating: home project? New online course? Making meals? Family and friends? Other areas of your business? Shopping? Planning? All things!

[9:43] Hopefully at this point the wheels are turning in your head. Let’s go back to my friend Candice and create some content ideas for her.

As a reminder her categories were:

1. Travel

2. Spirituality

3. #VanLife

4. Eco/Sustainability

5. Health

Her first category “TRAVEL” is great, it’s broad and fun, there is so much we can talk about. Here are some ideas using the themes I just shared:

How to pack 2 weeks in a carry-on bag
How to choose your next travel destination

Top 10 resources for travelling
My favourite historical sites in Central America

What’s your favourite travel style? [Choose from options; share in comments]
FAQ: Where’s the best place to get coffee in Alaska?

The packing hack I can’t live without
The 5 tips for solo female travel 

The first time I travelled alone
Someone I met travelling who inspires me

#BTS Planning our next trip!
#BTS hiking the rocky mountains

That is 12 pieces of content JUST from 1 category! You will do that for each category. And you don’t have to stick with the themes, I find they help me come up with some different things. Let’s do one more category. This time I’ll do one example for each theme.

[11:49] This one is a bit different: “ECO/SUSTAINABILITY”

HOW TO be more environmentally friendly while travelling * THIS CAN GO UNDER TRAVEL OR SUSTAINABILITY, this will be up to you to decide. It’s totally fine if your categories overlap! That makes a lot of sense if they do. 

LIST of 10 “zero waste” instagram accounts

QUESTION: Stainless steel straw vs bamboo straw

TIPS/TRICKS to reuse your food scraps

STORY of a time where I realized sustainability was very important to me and changed my life + lifestyle

#BTS growing our own herbs and veggies 

There you go, 6 more! Remember, you have to do each category before moving on to the next step. If you’re following along the audio podcast you can pause and come back when you’re ready with your lists.

[13:13] Okay, now that you have a list of ideas for each category, the next part will move a lot more smoothly! In this step we’re mapping out our instagram grid using our five categories and all the content we thought of. This is the game changer and you’ll see how the 5 topics work together on your feed.

I’m going to verbally explain it, however I will say it is much easier to understand if you can see the visual I included in the freebie for this episode.

You can also draw it out on a piece of paper right now. Draw out a tic-tac-toe grid, or 9 squares. This will mimic the first 9 posts on your instagram grid. Now, write the number 1 in the top left corner of your grid. Number 2 in the square next to it, and Number 3 in the following column. On the second row write the number 4 under the number 1, 5 under the number 2, then write 1 under the number 3. 

1, 2, 3, 4, 5, 1, continue, 2, 3, 4.

No to numbers will be beside each other on your grid. And you keep alternating them the same; consecutively.

Like I said, the visual is MUCH easier to understand, or if you draw it out with me.

Okay, I hope you have already guessed that the numbers correspond to your categories YAY!

Now you can decide which idea can go into which part of your grid. As a tip to keep your content interesting, mix up the content themes so that you don’t have too many “how to” posts or too many “questions” all the time.

If you came up with one idea for each category for each theme, you will have 30 pieces of content! YAY!

BUT, that doesn’t mean you have to post all the time if you don’t want to. Decide how often you want to post: daily? 5 days a week? 3 times a week? You choose!

[16:50] Once you’ve planned all your content for the month, you can plan a day to shoot and create the content you need to post. However, perhaps we will save that for another podcast episode. For now, focus on planning out your content in advance and batching that work so that when you are ready to shoot content or create graphics, you’ll at least know what you’re creating.

[17:53] Before you go, I did promise to talk about how this plays into other social media platforms!

Now many social media strategist will recommend that you choose 1-2 social platforms to stick with so don’t feel like you need to be on all of them!

But you’ll also want to understand each media platform before creating content for it. Instagram and Tik Tok are very visual mediums, where as facebook and linked-in have more of an audience to read a longer form post. Photos, graphics and videos can be included in your content, but you might be able to add more text to the post. You also want to consider who the audience is on the other platforms and how you can support them. The how to’s and lists might do really well on FB and linked-in where as your behind the scenes and quick hack posts do better on instagram.

Tik tok is almost completely visual and video. Text on screen works, but the videos that do the best are only 15 seconds long. #BTS could do really well along with tips and tricks.

Pinterest is another great platform that I would label a search engine over a social media platform. There are ways to optimize this search engine to drive more traffic to your blog, youtube channel and podcast.

Honestly, each platform could use it’s own podcast episode so I might have to get some experts on the show to talk about them hahaha HOWEVER, it should get your wheels turning more to think of different ways you can repurpose your content!

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Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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BONUS: Finding Comfort in the Unknown with Allie Duff of Pure Balanxed

Allie is the creator and founder of Pure Balanxed, a Canadian clothing brand creating soft, luxurious everyday pieces. Each piece features a signature affirmation tag to support, love and guide you on this crazy journey called life…

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Allie thank you so much for being on the show, it is an absolute pleasure to host you today!

[00:52] Tell us about your journey, your story, and how you started the Pure Balanxed Brand.

Allie grew up as an athlete, and took the path to become a Division 1 Athlete and got a swimming scholarship to go to school in the states. Through that journey she was also dealing with a lot of mental health issues and illnesses, but she lived in silence, not know what her mental health issues were about or what was going on.

She was very shy and did not talk about how she was feeling or what was going on, until she got a bit older. Finally, she started to talk more about her mental health and learn more with the help of therapists.

After 12 years of competitive swimming, she finished her swimming journey. She was 21 years old at the time and also finishing school. During this transition, she felt like she was losing her self-identity, and felt lost with what to do next. At this point, her eating disorder began to take over her life and for the next couple years lived through a phase of a lot of unknown. Her safety and comfort became her eating disorder.

As her health declined, she needed to take action to better herself so she went into treatment for her eating disorder. While in treatment, Allie came to a realization that the way she was living her life was not healthy and not right for her, and that whatever steps she needed to take next needed to be something that would be purposeful and fulfilling and make her happy. This is where Pure Balanced started to develop.

Since she was in a hospital setting at the time, everything that had brought her comfort in the past was no longer available to her. She was also experiencing a lot of changes in her body, emotions, feelings, and nurture her mental health in a whole new way. This lead to her realize that there were some things missing in her life and in the lives of others. When she couldn't find those missing pieces, she started a new journey to start her own business to fill the market gap.

PART ONE: ABOUT THE “PURE BALANXED” BRAND

[5:25] Can you take us through the process of how you transformed your idea of Pure Balanxed into the clothing company it is today?

Allie had always wanted to start her own business, but didn't know exactly what it would be about. She loved the whole aspect of having her own business and thought that it was really glamorous and really cool – and now knows that it's very rewarding but also very tough.

She had also always been obsessed with clothes. Growing up she was very materialistic, and when she was younger loved wearing brand-names, and the lifestyle the brands were selling. When she was in the hospital setting, in her early 20's, she was searching fro clothes that would bring her comfort, not feel tight and clingy to her body, and would have something else hidden in it that would give her the extra piece of safety she was searching for when she didn't have anything else with her.

When it comes to clothing, it's something we have to wear all day – every day, so she was searching for a basic flowy tee, with soft fabrics. When she couldn't find the perfect tee, she discussed with her therapist her clothing brand and new business ideas.

There were a lot of limiting beliefs about if and why and how to make it all happen. Allie's therapist was the one who pushed her to start the process. She told her to buy a plain t-shirt, get her logo printed locally and that's how she started.

Allie took her idea and created a logo, printed it on a random t-shit she bought, and the other thing she wanted to have on the shirts was a little hidden message. On the inside of the shirt she added an affirmation that started with, “I am strong.”

She started with 1 t-shirt, and then 50 t-shirts. During this process she came up with the idea of affirmation tags, which has become signature to the Pure Balanxed brand. They appear as an “X” or an “X” on the front and when you flip it over it has a positive affirmation on the other side.

The tags represent having the extra piece of comfort with you, but also it's hidden to the outside world. It's an extra piece of comfort that you can grab onto anytime throughout the day. They're woven tags that are more comfortable than regular tags.

[9:18] You spell Balanxed with an “X” instead of a “C,” why is that?

The “X” represents finding comfort in the unknown. When Allie was coming up with the brand, she was in love with the word “balance” and she feels very strongly about finding balance in her life. She wanted the name of the brand to be unique to her and the brand itself, and used the alphabet and different languages for ideas and inspiration.

In mathematical terms, x represents the unknown. We're always trying to find x

X is the 24th letter in the English alphabet, and Allie started the brand when she was 24 years old!

She was mostly drawn to it because of the “unknown” and when she was starting the business there were so many unknowns; we're always faced with unknowns.

[11:25] Who were the people who supported you through your journey the most?

Definitely Allie's parents were and are huge supporters. Her mom helps Allie come up with designs, and acts as a sounding board for her ideas.

In the beginning Allie felt that she had lived a life of pain and darkness, and she really took the step forward to do whatever it takes to make herself happy and do what it takes to get there. This became her drive and motivation to make her dream happen.

[12:50] At first, did you find that starting your own business to be a guiding light to bring you into the brighter future? How did starting Pure Balanxed tie into the mental health healing of your journey?

Allie thinks it definitely helped guide her, and was something that gave her the purpose she was seeking. This purposed helped her navigate her new life post-treatment and motivated her to stay healthy, and get through each day.

[13:55] Do you have any tips for someone who might be listening who is feeling lost, and how they could find their way?

“Finding your purpose is not something that is going to come very easy. I also think it can't be something that is super rushed… It takes a process to get [to the point of knowing your purpose] and for each day it's going to be different. Trying out new things is a good way to start. I think everyone deep down know what they truly want to do with their life, but there is going to be fear and limiting beliefs that are going to stop them. For me, it took me hitting rock bottom to really realize that I can't live my life like this anymore, but I don't believe that has to be for everyone.”

[15:55] I love how you mention feeling good. There’s a real experience when customers wear your clothes, especially with the texture as you just described. Part of how your brand, Pure Balanxed, “feels good” is by giving back. Can you tell us more about the organizations you donate to, and your connection to them?

Before starting the business, Allie always wanted to do something to support people with eating disorders, and have worked with three different organizations since starting the business.

NEDIC (National Eating Disorder Information Centre) based in Toronto. They do amazing work to help bring awareness to eating disorders and also have a direct client support program. Which is an online chat and a toll-free phone line. They are the only place in Canada that is doing this.

FRIEND'S FIRST based in Toronto. They work with kids help phone to bring awareness to anti-bullying and creating more kindness when teaching young children. Pure Balanxed has a kid's t-shit that supports this company.

Currently working on donating Masks to Midwives during COVID-19, for ONTARIO MIDWIVES ASSOCIATION.

[19:45] What were some of the biggest challenges you faced when building your brand and business? How did you overcome them?

Allie started Pure Balanxed when she had just come out of treatment for her eating disorder. She also didn't have a job or any money coming in, and she was still having to pay for where she was living, meditation, transportation and other fees at the time.  

She was able to get a small loan to order some t-shirts and get the business going. Later she was able to get another loan that helped her expand the business, which allowed her get some more funding to elevate the products and branding research, build a marketing team, etc.

Financials is one of Allie's biggest roadblocks, and finds creative ways to do free marketing. And because of the overwhelming competition in the fashion industry, she can sometimes get caught up in the self-sabotaging comparison game.

PART TWO: MENTAL HEALTH & FINDING COMFORT IN THE UNKNOWN

[24:01] I love how you talk about the “unknown.” You empower others to embrace it, and find comfort in it. What are some ways we can start doing this, in our own lives?

Initially we may avoid the unknown because it feels like a big scary thing. Allie suggests:

#1. Creating Community: Take a step back and know that this isn't a place where you need to feel alone in, but this is something we can all support each other in. 

#2. Create a “Worried” List: Write down everything in your brain that you're worried or stressed about and let it go. 

#3. Reframing: the fear and unknown and to see what we can do and what we can control in the situations we're in.

[28:06] You’re an incredible advocate for mental health, can you share your top Mental Health Tips with us? 

Finding comfort: What can we do to find comfort where we are? Taking a bath, lighting candles, taking yourself out of the moment of distress.

Writing things down can really help. Getting it out of our brains and onto paper so we're not ruminating on it.

Talking to someone, and opening up to someone else about what we're going through.

Practicing something hands on: colouring, knitting, something physical that can help distract your mind from negativity.

Positive affirmation + mantras: this is a huge part of the Pure Balnxed brand.

Finding the little things that are going to create joy in your day; even if it feels very hard to do that.

[32:25] For the listeners who may know someone that is struggling with an eating disorder, what advice can you give to them in how they can support their loved-one? 

Just be there for them. Asking them how you can support them. Saying something along the lines of, “Hey I've noticed that something is off. I want you to know that I am here for your, I love you.” You don't need to ask them questions, but let them know that you are there for them. Avoid forcing them to talk, or forcing anything on them.

If it is a tough situation where they're really struggling and you don't know what to do, you're going to have to see a professional. You could help your loved one with the process of finding the right professional for them.

You could send them sweet notes or messages whenever you're thinking about them.

[36:06] Looking back on your journey, if there was something you could tell yourself 10 years ago, what would you say to that younger version of Allie? 

“It's okay to be yourself, you don't need to be anyone else. I feel like growing up my whole life I just never felt like I was good enough, or that I could be myself, and had imposture syndrome and was always trying to be like other people… People will like you no matter what.”

[37:35] Where can we find you, follow you, and how can we support your business? 

INSTAGRAM | @alliejeanduff @purebalanxed 

WEBSITE | www.pureblanxed.com 

SUPPORT: share about Pure Balanxed, go to the website and purchase a piece, or donate to one or more of the charities they are working with. Join the newsletter to stay informed.

PART THREE: RAPID FIRE SEGMENT

[39:41] #1. What are you currently reading? Or what is your favourite book? 

The Silent Patient, by Alex Michaelides

My Dark Vanessa, by William Morrow

Untamed, by Glennon Doyle

[40:18] #2. What do you love most about being a woman? 

“We all have this energy and maternal instinct to take care of others and a very unique strength that we all share and I think that's really special about being a female.”

[40:55] #3. What does empowerment mean to you? 

“When I first think of empowerment, I always think of community. I definitely think about whenever we empower or share the word empowerment, it should be 100% about building each other up and supporting each other, whatever it may be, and coming together as women.”

[41:30] #4. What are you currently working toward? 

BUSINESS: Getting the next line of production out for Pure Balanxed Fall & Winter 2020/2021

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E83: 3 Magical Manifestation Magnifiers

When I started this podcasting project 83 episodes ago, I barely knew what I was doing. And long before that I had wanted to have my own podcast, but I hesitated to take action...

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[1:33] I can remember when I had the Women’s Empowerment Blog, how I wanted to turn it into a podcast, and I could imagine having a little studio, and interviewing some of the incredible women I was meeting at the time. I envisioned fresh flowers on my desk, a pink couch where me and my interviewees would sit, and editing episodes while I sipped on delicious coffee. I had a clear picture of what I wanted, but I didn’t have a podcast. 

I think the blog ran for at least a year before I made moves to transitioning it into this new platform. The point is: no matter what we want to manifest, nothing will change for us, unless we start taking action.

In Episode 56: The Beginner’s Guide to Manifesting, we learned all about manifestation.

[2:50] T Harv Eker has a great quote that says, “Action is the bridge between the inner and outer worlds.”

Our inner world is where our ideas are created. The outer world is our reality, where our ideas come to life! 

When we take action on our ideas we begin to bring them into our realities and make them real. This is the magic of manifestation.

ACTION IS WHERE THAT MAGIC HAPPENS

[3:35] Remember that manifestation is everything we’re focusing on is being brought into our physical world; our inner world coming to life in our outer world. But getting from point A to point B takes more than just affirming and believing what you desire. Every action we take, big or small, sends out an energetic vibration or frequency that helps attract what we need to manifest our desires.

[3:54] Everything has a frequency; and like attracts like. When we align our thoughts, feelings, and actions together, we begin to attract whatever we’re focusing on into our lives.

I’ll use my podcast as an example. I knew I wanted to start a podcast, what it would be called, and the style of the show I wanted. Solo shows, mixed in with interviews. I also wanted my listeners to feel inspired, motivated, and driven to take action with each episode. Mini trainings and step-by-step solutions are important to my listeners, along with topics of health, wealth, and happiness. 

The ideas and the vision were great. I loved listening to podcasts myself and I thought, “if this person can create a podcast, then so can I!” 

But I still didn’t know how….

[4:45] Then I came across a fellow dōTERRA Wellness Advocate who had her own podcast. Her show was an Instagram and Facebook Live show that she turned into a podcast afterwards. I liked this idea for a few reasons:

1. It’s interactive. I was able to connect LIVE with my followers and listeners. This gave me instant feedback of who was following, and what topics they were most interested in

2. There’s less pressure to be perfect. A lot of the podcasts I follow are highly produced and there are few to no mistakes. Since I didn’t know how to start, edit, or do anything with a podcast, I liked the idea of the live show as a fun, imperfect and personal way to host a solo show.

3. It gave me some extra time. Since I needed to learn the how part still, but I wanted to take immediate action, I set a goal to do at least 5 live episodes, 1 each week on facebook and instagram, before uploading them to a podcast. 

While I was in the idea stages I did some research on how to start a podcast and it was highly recommended to have 5 or more episodes right when you launch. This gave me 5 weeks to figure out the tech. Yep. a 5-week deadline to figure out the “how”. But at the end of the 5 weeks I also had 5 episodes!

[6:42] Within those five weeks I spent time putting together show notes pages on my website, googling how to start a podcast, and I downloaded a free step-by-step guide from another podcast I follow to help me out a little. It was a lot easier than I thought it would be, but I figured it out!

The good news was, I already had a lot of the equipment I needed and use, I already had a website and I turned the blog into a “show notes page” which is basically a different name for blog LOL

By the 5th week I announced on my live show that this would become a podcast! The show has evolved over time and I now feature bonus episodes with guests. That is a whole other system and story on it’s own!

I also upgraded my camera for the video version of the show when I was doing lives. I don’t do the live episodes anymore; the podcast format is a lot more popular, and it’s easier to batch content this way.

Anyway – this isn’t an episode about podcasting!!! This is an episode about manifesting! However, if you do want a peak behind the scenes on the Women’s Empowerment Podcast: Episode 50: Q&A: Podcasting – What I've Learned So Far

[8:36] Moral of the podcasting story: If I wanted my podcasting ideas to come to life, I had to take action to make it happen. If I haven’t already been clear about it: Action Activates!

More specifically, Action Activate 3 Magical Manifestation Magnifiers – how is that for alliteration my friends LOVE IT!

[9:12] The first magical manifestation magnifier that action activates is: INSPIRATION

Believe it or not, the Universe is delivering instructions and information to us at all times. It’s our job to recognize these instructions and to take action on them.

In my podcasting example, the Universe introduced me to a new way of podcasting with the Live Shows. I was also given that free guide on how to start a podcast, and a few other informational podcast episodes that helped me check off some of my “how to” boxes.

These instructions and action steps from the Universe can come to us in a variety of different ways. Such as: inspirational downloads we might receive during meditation, or new ideas that come to us in the shower, or creative solutions for everyday problems, and new opportunities!

If you’re manifesting more money in your business, you might come up with an incredible new offer for high-ticket clients. Or perhaps you create a detailed ebook you can sell.

We’ve got to keep our eyes and ears open so that we see all the possibilities that have been given to us! Amazing right!? Yeah!!

[10:29] The second magical manifestation magnifier that action activates is: MIRACLES

In the book, a course in miracles there is a very important quote/definition that reads, “A miracle is a shift in perception from fear to love.” Wouldn’t that make a great phone wallpaper!?

The Universe is sending you many miracles and lots of love! Signs, messages, people, and even song lyrics are on their way!

Remember, it’s OUR job to PAY ATTENTION to the ideas and miracles that come to us.

Now listen, the Universe works in very mysterious and very silly ways sometimes, so be on the lookout for anything and everything. Paying attention to the things or the people that stand out, or the numbers that keep reappearing or the quote that you read that is deeply resonating.

The miracles have a high frequency energy of love. When I was making the podcast I took bold action toward a deeply meaningful project. I pour my heart into each episode, and because of this I also attract some of the most incredible people in this world as loyal listeners of the show.

I remember at the end of last year I was really nervous about interviewing guests on the show. I had never hosted an interview style before and I wanted to make a good impression on my guests. 

I went to a networking event and ran into an old friend from the yoga community Kiana, and we were updating each other on our lives and what we were working on. I told her about the new developments in my podcast and she was excited to be a guest on the show! 

BONUS Episode with Kian Ng

After one interview I felt a little more comfortable and asked some of my close friends to be on the show. With practice I am becoming a lot more comfortable and confident in asking my guest to be on the show, and also to interview them.

A lot has changed since starting my guest episodes, however I’m sure there will be more change in the future. The point is, the people who were brought into my life were a beautiful gift and miracle that helped me up-level with my podcast. 

What’s even more amazing now is that women are coming to me, and asking to be on the show! And a lot of my guests introduce me to or connect me with women they recommend and I barely need to reach out to anyone anymore, I am overwhelmingly grateful for all the amazing women that show up and want to connect!

[13:48] The third, and final, magical manifestation magnifier that action activates is: RESULTS!

Know that your empowered intentions are manifesting RIGHT. NOW. The timing isn’t exact, however the more trust and faith you have in the Universe, the more open you will be to receiving this magic!

We don’t always, and actually, it’s more like we OFTEN DON’T understand the how or the exact process. We can’t connect the dots as we look forward; HOWEVER we CAN connect the dots looking backward.

So when you’re manifesting something wonderful and incredible in your life; like a dream vacation to Hawaii, and you receive a gift card for a day at the local spa. DON’T PANIC. And more importantly, don’t get upset. This could be part of a bigger process of your dream vacation! Take this incredible spa day gift and imagine that you are a the spa in Hawaii. Drink coconut water that day, or wear a flower in your hair. Hula dance between treatments. Play Hawaiian music on your drive to and from the spa. Feel the energy of appreciation pour out of you for every moment and every gift.

Maybe you’ll meet someone at the spa who has an Air BnB in Hawaii, or who heard of an incredible flight offer for last-minute tickets to the island!? You never know.

[15:23] And when you DO receive INSPIRATION, MIRACLES, or RESULTS, thank the Universe for each of these gifts. 

Inspiration is a gift.
Miracles are a gift.
Results are a gift.

Gratitude ALWAYS speeds up the process of manifestation! A gratitude practice will change your life: Episode 69: What 365 Days of Gratitude Taught Me

[15:55] Before you run off to take action, I have one more gift for you…

It’s called the Magical Manifestation Magnifiers Tracker. This free download will support you with seeing the magic of action. Record your action steps and see how they activate magnifiers in your life! With some time, you will begin to connect the dots looking backward and see how your manifestations come to life!

Download the FREE Manifestation Tracker

Give me the Manifestation Tracker!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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BONUS: Empowered Beauty with Natalie James of Vent Blow Dry Bar

The inspiring, the resilient, and the talented Natalie James joins us to talk about being confident in your own skin as well as leaving the 9-5 to becoming an entrepreneur...

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UPDATED JANUARY 2021: Vent Blow Dry Bar closed during the 2020 Pandemic and Lockdown. We hope to have Natalie back on the show in the near future to learn more about her new endeavours and how she is transitioning. So much love for this woman and her story, she is an absolute joy and inspiration.

Welcome Natalie! 

PART ONE: Being Comfortable in your Own Skin 

[3:40] You have one of the most unique and empowering stories I've ever heard. Could you share your journey to self love with us? 

Natalie was born a rare condition called Right-Side Isolated Hemihyperplasia. Which is a rare condition that one side of the body grows faster than the other. It can show up in a variety of ways, for Natalie it was everything from the neck down. She was never really aware of her condition because she didn't know any different, until she was about 10 years old, when young girls start to become more aware of their bodies, other kids your age start noticing that you're different. So there was a whole series of things that happened around that time.

Natalie became a lot more self-conscious. she had a significant limp, she stood off centre because it caused a-symmetry. This lead to some bullying, and a lot of insecurity around all of it. Around the age of 10, she went back to see doctors, to see what she could do, with hopes of being able to be “fixed” and look like everyone else. To her disappointment, the doctors didn't know a lot about the rare condition and said that there was an option for surgery down the road when she finished growing. And then the doctor said to her, “Try and look at the bright side, and be grateful. You're a pretty girl and it didn't effect your face.”

These words, although not meant to be hurtful, at the time, Natalie took those words to mean, hide your body and only show your face. And this is what she started to do, for the next 20 years. She felt shame, she felt that being different wasn't accepted or okay. But yet she felt like a confident person. She was hiding herself to feel “like everyone else” and to not let people know what she was hiding.

It was a mental, physical, and emotional struggle for a lot of years. It also taught Natalie that words can be very impactful.

[7:33] What were some of the things you did to help you cope with and over come the tough parts of these impactful life events? 

There were some things that looking back, Natalie did like finding resources and tools to cope. She found so much comfort in the stories of other people who faced adversity. She was enamoured by their strength and their courage and aspired to be like that. 

Over time, her own resilience started to build up. She was angry and confused, but thinks that in those moments you become stronger and more resilient. She didn't think that she realized how it was all happening for her. But she did begin to find comfort in it, even though she was still hiding her body. 

She was still growing a lot as a person, and she found a lot of comfort and piece through expressing herself through hair and makeup.It was something Natalie did that could transform me and make me feel beautiful and confident, which has transferred to where she is now. Looking back it was important for her at the time. 

[9:35] How was what you went through growing up shaped who you are today? 

All of it does. Being born with a rare condition, losing my father at a really young age in a tragic way, having to go through a really painful surgery that had me bedridden for the better part of a year, it gave me this grit and this resilience to be able to do hard things. And to be able to see the end of the tunnel in a lot of situations. When you're in it if feels like the end of the world sometimes, but when you go through things enough, you really just come out with a different perspective. It really taught me valuable skills and built my character and strengthen my mindset. I'm stronger now, and no stranger to crisis. I don't believe that everything happens for a reason, but I do believe there are lessons to be learned in every situation that we go through.

[11:10] Your mental and emotional strength is inspiring. When it comes to being comfortable in your own skin, what advice would you give women today? 

I would say that, rather than giving your challenges and your struggles power, you need to take that power. You need to own it and embrace it, and you need to let it be what fuels you to find your purpose. Because, no body is perfect and I think that's really hard for a lot of us because what we see, we tend to fixate on like the things we don't have, or the things that we want. But I honestly feel like we are all unique and beautiful and that is our power. It really is.

[12:41] How do we find that part of us that says, “I am beautiful” and “I don't have to be perfect?” 

It took me many years to come to terms with my condition. I was angry, and I felt really alone and overtime my perspective just changed. And I think it changed in the perspective that I really believe that this was a gift rather than a curse. And I think it's really about changing how you look at things. And I think I was given this gift to empower other women. And by doing that, by empowering other women, I'm empowering myself. And every time I share my story, I become more and more confident myself, and feel like, this is my purpose. And there's nothing more powerful than feeling like you are actually living the life you are meant to live. 

Listen, I held myself back for 20 years. It took me a long time. And there are still bad days. I'm not saying that everything is perfect, and that I still don't struggle, and it's okay to have those days, but those days will end, and tomorrow is a new day. And I think that having that perspective, and taking that fire or whatever it is in you and flipping that switch and using it as your power is so amazing when you can actually feel it. And know that when you embrace who you are, and you share authentically and vulnerably, and people will become more connected to you.

Brene Brown talks about the power of vulnerability and how it is the key to connection. So for a lot of people who feel disconnected because of their struggle, they really need to learn that by being vulnerable they will find those connections that they're craving. 

[15:15] You are the founder of Vent Blow Dry Bar. Tell us more about your business, what services you offer, as well as the purpose and mission behind these services? 

I walked away from my career in 2015, and I set out to join the world of entrepreneurship. After 2 years of research and construction we opened in July of 2017. 

At Vent Blow Dry Bar we offer blowouts, styling, and make up, in a unique luxury environment. Basically it's providing an exceptional service with a unique experience. It was really important to me to not be an other hair salon, I wanted to provide something different. So it's not meant to replace your hair stylist, it's meant to fill the gaps in between.

Our clients sit at a style bar, there's music playing, there are TVs with rom-coms, we have a liquor license so we can serve some bubbly, and it's a really unique experience so that women can feel relaxed and get some much needed time back to themselves. Although it would seem like a simple service that we provide, it really isn't. There's so much purpose and a mission behind this. Personally, the value of this expression for me made me feel so confident, and beautiful, and I really wanted to create an environment for other women to feel the same way.

PART TWO: LEAVING THE 9-5 FOR YOUR 24/7

[17:13] But you weren't always the CEO of your own company. Before that you had what society would call a “successful” career in politics and not-for-profit. Tell us about this leap into entrepreneurship.

In 2015 I decided to leave my career and I was also approaching 40 so I think that played a bit of a role in that. It's funny how those numbers do something to you. I was really beginning to feel unfulfilled; to put it simply. I loved the work I was doing, and the career was amazing, and I always feel very lucky to have had that experience. But it was predictable.

I am a planner and like to look at the 5 year, and 10 year goals that I have, and when I began to look 5 years ahead, it looked exactly the same. and I think that just kind of got my wheels turning. I had always been inspired by entrepreneurs and their willingness to take risks.

My father was an entrepreneur. He was an architect and a designer, and I used to spend a lot of time with him going to work. I loved tracing over drawings, and hearing stories of people with these amazing businesses, and had the opportunity to see them unfold and come to fruition. I thought it was the most amazing thing. So I actually thought I wanted to follow in his footsteps and become an architect, and build other peoples dreams for them. But really, over the years and my own experiences, what I realized was that I wanted to be the architect of my own journey. My father was in a tragic accident when I was 13, went missing, and was never found. So life took such a turn. Another turn. And it was all around the same time, between the ages of 10 and 13, was just not a good time.

But life became really challenging and I think I really had to dig deep again and find ways of making the best of the situation that I had. It always made me really determined to work hard for the things that I wanted because nothing was given to me. Nothing. And so I look back on my life and it was a great life. Married almost 20 years, three wonderful kids, great career, but I was not being challenged in the work that I was doing anymore. And it was scary, it was something I had to think long and hard about, because I knew what if felt like to have nothing, and to risk everything we had built for our family, was a scary thing. But I also know that I didn't want to look back on my life with any regrets, of not trying.

So that's what fuelled me to walk away and start Vent, and in turn, be able to share my journey in such a personal way that I never envisioned, so although opening Vent has been such a rewarding experience, it's all the off chutes of that, that have been spectacular.

[21:05] Was your family really supportive of the transition? What were some of the biggest obstacles during the transition, and how did you overcome them? 

As soon as I could show my husband what I was trying to do; we went to New York City and I showed him where I thought it was being done really well, I explained how I wanted to do it differently, and the purpose behind it, he knew. He knew the transformation in myself when I had my hair done. He said, “you have a skip in your step.” And he understood that piece of it and he was very supportive from day one and he didn't need a lot of convincing. He is also much like me and we're planners, so we really did plan and wrote a business plan that is probably longer than any business plan you'll ever see in your lifetime. 

There was definitely pushback from a lot of people, and I think that's just because it was so different. It was basically leaving something that I was really good at, to starting something that I really knew nothing about. But they also knew the person that I was, and that I was going to put everything into it, and work really hard and learn, and I think overtime people did become more supportive, and there were naysayers, but I think that's what pushes you harder; to just prove them wrong. 

It was a huge learning curve. I didn't know anything about being an entrepreneur. I didn't know anything about opening a business. I knew how to lead a team, I knew the leadership style that was important to me, I knew that I wanted to create a business that didn't just serve me, but it served my clients and my team. I think when you have core values like that, and you let those guide you, then the rest falls into place.

[23:35] Is there something you wish you knew then, that you know now? what advice would you give to someone leaving their 9-5 to start their own brick-and-mortar business? 

There's a few things, I think I made a few rookie mistakes for sure, and one of them was not understanding the value of community. This was huge, and I know this now, but in the beginning, I left a career that was very – was supported by a team and then I went to start something new, by myself. And it's very isolating. You get in your own head and you can question a lot of things along the way, and it's very difficult. And it wasn't until I found the value of networking and finding the value of a community of like-minded women that could provide a lot of support along the way, that things red ally changed. I would really advise anyone who wants to start a business is to find a community. Find a tribe of women that are going to cheer you on and support you through the ups and downs because there are a lot of them. That has been really key.

[26:16] As a mom and entrepreneur aka “Mompreneur”…
How have you created healthy boundaries?
What does work-life balance look like to you? 

This is always such an interesting question, and I don't know that I agree with the term because it would imply that there is an equal balance on both sides, and I don't think there ever is. There's always going to be more demands on one side or the other. It's going to challenge you ever day. I think for me the difference might be that politics wasn't 9-5 either. 

So from the start of my career and the start of being a mom, my husband and I have been a great team, and we figured out how to balance life and work and dreams and careers and all the things that we want to achieve, together. Honestly, he and I have a great system to make sure that our kids are always supported. And that we also feel supported in what we're doing. I think that has been really critical because you can't do this without a supportive partner, and I think that the other piece of this is that my kids are a little bit older, so I've been able to include them in as much of the process as possible. I think it's a unique experience for them, to see their mom completely pivot at the age of 40, and to see that nothing has to be forever if you're not happy.

If you want to change you can change, you can do anything you want to do. So I have really tried my best to include them in all of that. I think that's been helpful because they understand when I need to pour into my work a little bit more, they understand. I always try and be there for the most important things.

I try to really work in pockets of time the best that I can, and I'v become really good at doing that and just getting things done, and I think it really works. There are definitely things that are hard because I have to miss some stuff, but my kids understand and I make sure that I'm there for the things that are really, really important to them.

[29:25] You and I are similar in the way we both value our morning routines. Walk us through your morning: start to finish! 

This is something I also had to learn throughout my journey; the value of making time for myself, because as an entrepreneur, as a business owner, as a mom, there are lots of demands on my time, and I was usually the last person to get any of it, and that didn't end up well for me so I really went back to the basics. During all those times of struggle, what were the things that served me and pouring into me was really that. 

I get up really early. That's when there's nobody else awake, nobody needs me, and I can just dive into the things that really serve me. So I get up at around 5/5:30am and I spend a lot of time journalling and practicing gratitude, and meditating as much as possible. Sometimes I do that more than once a day. Just to get re-aligned with where I want to be, what I want to accomplish, what my mindset needs to be that day. It's really, really important for me. 

I exercise every day. This is something I have to do, sometimes I do it twice a day if it's possible. But it's moving my body. It's something that keeps me where I need to be. 

Then I spend a lot of time on personal development. I love to read, podcasts are my jam. I am always listening to a podcast. Honestly, podcasts have been really key in supporting me through this journey. Because it's the stories that are shared, the real stories of people, that have gotten me through some tough times.  You see the memes of being an entrepreneur, it's up and down, up and down and that's really accurate so to be able to share my story, hopefully it helps others, but also these stories of others has really helped me as well.

[32:30] Where can we find you/follow you? How can we support your business? 

INSTAGRAM | @im.nataliejames 

WEBSITE | www.imnataliejames.com

PART THREE: RAPID FIRE

[33:30] What are you currently reading? OR your favourite book? 

Current read: Get Out of Your Own Way by Dave Hollis 

Girl Wash Your Face by Rachel Hollis 

Girl Stop Apologizing by Rachel Hollis 

The Power of Vulnerability by Brene Brown

[33:56] What do you love most about being a woman? 

I honestly think women were built for doing hard things. I couldn't be prouder to be a woman right now. I think we're leading the way in entrepreneurship, I think we make exceptional leaders, I think we can just do all of the things and finally we're starting to see the success of being a woman and what that looks like right now.

[34:28] What does “empowerment” mean to you? 

To embrace your story, to live your truth, and do not give power to the things and the situations that don't serve you. Take that power and let it guide you to your purpose.

[35:05] What are you currently working toward? 

I am really loving this journey of sharing my story, and I really hope to inspire other women and girls through sharing this. More speaking opportunities lined up, some writing opportunities. I really feel like this is my purpose right now, and I'm really diving into that and seeing where it goes. 

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E80: Q&A: My Monthly Wellness Box

This is episode 80, which means it’s also a Q&A day! Today’s topic is all about a very special package I get delivered to my doorstep every single month. Each month the contents of the box are a little bit different, however they are always doing one key thing: Supporting my health & wellness. This is what I like to call my Monthly Wellness Box...

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[00: 49] Each month I customize my order and it gets delivered soon after. You might have already seen this box before because I often do a little unboxing when it arrives! You can watch my unboxing on my instagram stories. If you want to follow along I’m at @vallavignelife.

[1:26] QUESTION #1: What is its?

When you start as a wholesale customer with dōTERRA, the leading essential oil and natural health company in the world, you then have access to purchase dōTERRA products at 25% off whenever you want to shop for an entire year!

You also have the option of participating in dōTERRA’s optional monthly wellness program, which is called the Loyalty Rewards program. This is the best way to purchase your dōTERRA products, and one of those reasons is because your custom order reoccurs each month so that you never run out of your favourite products and tools. Whether you’re stocking up on your favourite products for glowing skin, or trying out a new sleepy time oil blend, your monthly box is made just-for-you!

This is the ultimate program and opportunity for anyone who is committed to living a healthy life, and committed to taking care of yourself in the best way.

[2:29] QUESTIONS #2: What's Inside?

This all depends on what you order that month. dōTERRA has an outstanding selection of products like Certified Pure Tested Grade essential oils, supportive whole-food-nutrient supplements, their luxurious spa collection, and so much more. 

Each and every month I customize my box and it arrives on my doorstep. It saves me so much time and money and I know I’m getting the best quality when I purchase dōTERRA.

Here is what’s inside my monthly wellness box for May 2020!

[7:35] QUESTION #3: What are the benefits of the Monthly Wellness Box?

Along with never running out of your favourite products, some other awesome benefits to the monthly wellness box are:

It Simplifies Life!

• You get your very own online store

• No need to search everywhere for natural products – it’s all at this one stop shop

• Super efficient way to shop for everything from essential oils, to natural skincare, natural deodorant, and your daily supplements

• Totally time saving: Easy to order online + Gets delivered right to your doorstep

You are in Complete Control!

• You get to customize your box

• You get to decide how much you want to buy or spend

• You choose which areas of health you want to focus on

Amazing Rewards:

• Free oils, free health care products

• 100% of your shipping costs also contribute to your collection of rewards on each order

• Your rewards percentage starts with 10% of your order comes back in points, and within one year it increases up to 30% of your order back in points. And it stays at 30 no matter if you buy 1 bottle of lemon oil one month, or if you are buying your supplements and skincare and anything else you in a large order

[9:24] QUESTIONS #4: How do I start ordering through the rewards program?

The loyalty rewards program aka LRP is for any current wholesale customers with oōTERRA. You do not have to be on my team to take advantage of the program, but if you are interested in joining us, here is the link on how you can get started with us.

Once you are a dōTERRA wholesale member, you can login to your personal dōTERRA store and click “Create New LRP” and choose your monthly ship date. I always recommend somewhere around the 10th of the month so you can take advantage of free products. However, it can be whatever date you want. Then add your favourite wellness tools. If you want, you can click “ship now” and then go back and edit your cart so that it is different for the next month.

It’s important to make a note of your ship date so that you can remember to login and edit your monthly order each month.

For more information, I’ve also linked a 2 minute video that explains the program a little more.

[11:03] #QUESTION #5: Do I have to order a certain amount each month?

Short answer, you do NOT need a certain amount each month.

To stay in the rewards program you only have to order 1 product per month. But if you’d like to earn the free product points, you want to place at least a 50pv order each month.

The next level of monthly perks is given when you place at least a 125pv order by the 15th of the month. By doing this, you’ll receive a free product in your Wellness Box!

This month's free product was a new oil blend called Citrus Twist!

PV stands for Product Value. These are the product points that each dōTERRA oil and product has.

[12:37] QUESTION #6: How do I customize my box?

This is super simple and really fun – and one of my favourite things to do each month. This question will be answered when I show you how to redeem your points. But basically you create a New LRP order and build your shopping cart. When you’re satisfied with the items in your cart you can click “process now” or you can save it and process it at a later day.

After your process has been shipped, you will go back into your account and click “manage loyalty orders” then add the new items you’d like to purchase for the next order and delete last month’s products.

Keep in mind, if you forget to manage your LRP order, you will get last month's order shipped this month. This is your responsibility to customize each month.

[14:04] QUESTION #7: I'm not sure what to order, any recommendations?

Yes! I have created a very special guide of over 10 curated Wellness Boxes that support you in taking care of different areas of your health this year. You can download your free copy using the big yellow button!

[14:28] QUESTION #8: When and how do I receive my free product points?

On the 15th of each month, you’ll see that your “points bank” is updated based on the order you placed the previous month. When placing your next order, you can redeem these points! 

What’s so incredible about this company and this rewards program is that there is no other like it. This is the highest rewards paying program in the natural health space! dōTERRA are the leaders in the industry. In 2018 they paid out $321 million in free products to the customers that order through the loyalty rewards program. 

The video that answers question 6, also answers this question, see above!

[15:35] QUESTION #9 I'm not a dōTERRA wholesale customer yet, how can I get started today?

If you aren’t a customer with me yet you can go to www.valerielavignelife.com/oils and I can help you get started. 

If you are a dōTERRA customer but not yet taking advantage of the loyalty program, watch the videos linked in this post to see the simplicity of the tech in action AND download the free Wellness Box Guide with some different ideas of boxes to build for optimizing your health and elevating your wellness.

[16:18] This is honestly one of the best investments I’ve ever made in my health and wellness and it pays me back. Not just with optimal health, but also with epic rewards. It’s how 70% of our community purchases their dōTERRA oils and products and it speaks volumes about how much our community cares and is committed to their health and wellness goals.

Download the FREE Wellness Box Guide

Send me the Wellness Box Guide

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

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BONUS: Building Your Dream Business, Events, and Life with Lauren Smith of Modern Collective

Today I have a very special guest, Samantha I cannot wait to introduce you to one of my favourite business babes and friends. Lauren is not only an amazing event planner, but has created a business and a life of her dreams, listen to this episode to learn how you can elevate your life and your events...

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[00:05] Meet Lauren Smith: 

A passionate event planner, connection creating expert and lover of all things events + travel.

Lauren helps busy entrepreneurs create in person connection with their online community so they can strengthen their relationships, provide incredible value and turn their community into raving fans. 

With over 10 years of event planning experience working with Canada’s largest financial institutions, Lauren brings countless unique and innovative ideas, and an impressive tool-box of skills to the table for her clients, spanning from an unmatched ability to pivot on the spot, to killer negotiation skills and the creative ability to think outside the box.

Dubbed “the future of the events industry” by Meetings + Incentive Travel Magazine and featured in CMP Magazine’s Women of Influence Issue, Lauren’s signature approach to the planning process and stress-free execution puts her clients at ease with every step of the process. Lauren’s community loves her because of her ability to think outside the box, create true and authentic connection and truly go above and beyond to create a WOW factor experience that helps turn their attendees into raving fans. 

[3:05] Her story: 

It was not a straight line or a smooth road. I went to school for event planning and I graduated when I was turning 21, and that fall my dad had a stroke. He lost his ability to speak, he basically was disabled, and we spent the next six months in the hospital with him trying to nurse him back to health and teach him how to speak again and do all those things. So my “career” post-school started off quite turbulent just trying to get our footing. 

And then I got a job with a mortgage company doing all of their events. For me that was such a cool opportunity because I got to basically travel the world doing my dream job and I got a little bit of normalcy after living the caregiver life for a little while. We still are caregivers. I needed that time to just go and “do me.” So I was an event planner with them for six years and then I went and worked at a corporate bank, and while that was fun, it was definitely not me or creative or who I am in any realm of the world. So I decided to leave and go and do my own thing. 

Throughout that course of a couple of years I was working for the mortgage company, I was living in Vancouver and that's where I met Danielle. She is the founder of the Business Babes Collective which started in Vancouver. When I moved out there I was like, “how do you make friends as an adult?” It's so awkward, I'm not going to just be friends with my work people. I wanted to meet women who were empowering and doing really cool things around business and their lives, and I went on Meet Up. I found the Vancity Business Babes and it was one of their first events in their first year of being a community, and met Danielle and asked her to go for coffee, and the rest is history.

When I moved back to Toronto, I was like “Dude this has to come to Toronto!” There was no girly business, educational, supportive community for women so we started one.

PART ONE: Entrepreneurship: Building Your Dream Business & Life

[7:55] Take us through a typical day or week in the life for you! 

It depends. My business comes in waves. So there's either Event Prep Mode, Client On Boarding Mode, or Event Execution Mode. The week will really depend on what's going on in my life. For example, if I have a big program; let's talk about how my life looked in December because that was one of my busiest months. I would wake up in the morning. I take supplements and have a smoothie and I do start my morning when I eventually get out of bed. For the first little bit of the day I clean out my emails, and then I time block as well as day block. 

Mondays: Dedicated to one of my two businesses 

Tuesday & Thursdays: Strictly client work 

Wednesdays: To the other business 

Fridays: Typically when I take meetings, podcasts, out of the office, all my errands – so I try to only leave my house once a week because before I was doing meetings in Ajax on Mondays and downtown on Tuesdays, and it was too much for me. 

But then when we get into our flow is like the really, really cool part. So we have a really fun and cool client management system. When I get off the phone with my client I'll brain dump what we talked about, I'll put all my ideas onto paper and then my team and I will start bringing that together and we'll do that when we're on boarding a client. 

But in December it was a little bit of a gong show because we had so much going on, so one day, it will be that: full creative flow. Pinterest is my favourite thing as an event planner. 

Then the next day I would be prepping for the retreat I did in January in Bali, so literally completely the opposite of the day before. I really try and give myself rest days so I will not look at my phone, I will not look at my computer, I will just completely check out.

[10:53] How do you create space for yourself and for grounding? Do you have any self care routines, what do those look like? 

I don't have a morning routine, but I have a really, really locked and loaded eventing routine. Since I was a kid I've taken a bath every night. It is my time to put on a candle, chill. Sometimes I'll bring my phone just to aimlessly scroll pinterest, not do email but I'm kind of obsessed with my phone. Or I will read a book, or meditate in the bath. So that is my sacred time and I notice if I don't do that, I'm kind of grumpy; it's not fun. 

Saturdays are the days where I will literally not look at work. I'll give myself Sunday's to regroup and write my to-do list, and meal prep and all that fun stuff.

[13:40] What advice would you give to someone who wants to create their dream business? Where do they start? 

I think the biggest thing is, and I think people forget this, is that you're always going to be talking about it. So if it's something you love of you're going to get sick of, or you're not passionate about, don't do it. Because you're going to be able to see right through that. For me, I'm always going to see, or always talking about being an event planner. If you hear my name, you know that it's associated with events. And that's not because I'm strategically thinking, “okay so I need to make this many sales…” it's just who I am as a person and it's something I'm so passionate about. So that would be step number one: only really jump into something if you're going to be okay talking about it every day.  

The second thing I would say, do your research and come up with a little bit of a plan. Know what your next 3, 6, 12 months is going to look like, and then just JUMP! You can plan and you can say you'll do it when you're ready but you'll never be ready, you just sometimes have to do it, because you'll learn about yourself when you're in hot water and you'll figure it out.

[15:50] Listener Question from Casey: What have been some of your biggest setbacks when working toward building your dream job, and how have you overcome them? 

The biggest one I would say is when I was working corporate. I actually bought my domain and started to build my website 5 years ago, knowing that this was my end goal. And it was when I was working corporate that I was climbing the ladder and doing all those things, and I just remember being told all the time, I was told once that they wouldn't have given me a promotion if they knew if I got a boyfriend. It was the women in business type of struggle; but my type of struggle with it was I started to believe what everyone was telling me. I was told, “you were just a server before I hired you. They basically making me feel that I was indebted to everything they ever gave me. Which is a complete load of crap, but when you're told that all the time, you start to believe it. And I would surround myself with people who I thought were supportive of me, but would only ever let me be at their level. They would never help me achieve more, they would never make sure I was successful enough to be comfortable but never more. So the biggest set back was believing. How I pushed through it was I just listened to who I AM, and what my soul needed. And I did what was against the popular belief. Following myself and being true to who I am is what I think got me through a lot of all that crap I had to go through.

[18:00] Listener Question from Rachel: If you could go back in time to change one thing, what would it be? 

It's so hard. There's not many things I would change because everything has brought me to where I am right now, but I think the biggest thing is I would have listened to what my dad was saying before he got sick. Because, it's kind of ironic but, my uncle who I was just with in California used to be business partners with my dad, and a lot of the stuff my uncle was walking me through and coaching me through in California is stuff that my dad taught him. So if had I listened 10 years ago, would my life be different? I don't know. You obviously can't tell that. But I would have loved to had a couple hours of business conversation with my dad.

PART TWO: Events & Event Planning

[20:05] What are some of the benefits of hosting events for women in business? What are some creative examples of types of events we can host for our business? 

Connection. We live in an ever-changing world and there's so much online. And there are two different types of events: there's the online experience that you can give your community, which is huge because you can reach more people, and there's less cost involved. So I think we should be doing both: online and in-person events. So workshop or webinar or couple day online series of something, plus the in-person events.

The in-person events are going to be massively impactful because when we are together. I think women, specifically, we crave that certain type of connect in the business world. Going to an event that is hosted by another woman is when you're soaking in different energies and I think that's super, super important.

And then in terms of creative examples:

Retreats are going to be huge in the next couple of years because it's a small group of people who are really there to drive change. And you can get more out of the experience when it's a smaller group of people.

Conferences are still a thing, but they have to be really creative and really unique. They can't be your typical conference like when you went to figure out which University you wanted to go to. People want it to be an experience. There needs to be photo opportunities and really fun food, and make pop-up experiences. It has to be really different. So as much as events are still going to be a thing, we're in a bit of a shift that we can't just do a typical pop-up that we used to be able to do.

[23:22] I read somewhere that “Women come together in celebration,” and I know that so many of us love hosting parties and events. Where do we start? Walk us through some steps for mapping gout our dream event! 

Absolutely. I think the first one is to get it on paper. and I'm guilty of this too. I will have a Saturday when I'm hiking with the dog and I'm building this dream event in my head. And then I get in the car and I forget everything. So map it out and ask yourself these intense questions like: 

What do I want to get out of it?
Who is my attendee that I want to attract?
What are the experiences that I want them to have?
How do I want to be remembered from this event? 

Ask yourself questions that aren't related to “what type of food am I going to serve.” Because people care more about how they feel, than what you say to them. They really want to feel like they're part of your community. 

Form there, you can segregate them like, here's the feeling I want them to have, then write out how am I going to achieve that? Here's the visuals that I want them to have, how am I going to achieve that? And map it all out and start researching people that can help bring that vision to life. 

And the number one thing I always say is budget from the beginning, because if you don't budget, you won't be profitable. 

BUDGETING TOOLS/RESOURCES/TIPS:
Expect the worst but pray/plan for the best. I always map out my ideal situation. 

Sponsorship isn't guaranteed so leave it out of the mandatory budget. Account for the things that you don't think you need to account for. 

Make your slush fund bigger than it is. It's better to over budget than to under budget.

[26:42] There is so much that can change in the world of events and event planning. What are some of the challenges that you've faced? How did you handle them? What advice would you give to people planning an event on how they can flow through or overcome the disruptions? 

I've had people have heart attacks on programs, I've had speakers not show, I've had boxed not delivered. Breakdown is going to happen in events. It's just how are you going to handle it. The key to being a good event planner is knowing that something is going to happen – you obviously can't prepare for what that thing is – but prepping yourself to handle it in the right way. 

For example: when my attendee had a heart attack, I still had a 250 person event to plan. So I needed to take a minute and think of what that next step could be. I was going to support that attendee and visit them in the hospital, but I had to put in place other things, to deal with the group that was in Mexico and things that we had planned. 

Handling [the challenges] with respect and calm, and to an extent being humble about it. Take on ownership where you might not necessarily need to, but if it's going to put the fire out, do it. Come together as a team, and don't put blame on anyone else. Take ownership. 

[30:28] Obviously we can do anything, but we can't do everything on our own. Why do we need to hire an event planner like you for our next event? 

Being an event planner means you have education behind it, or you've being doing it for a certain number of years and you've overcome these obstacles and you've planned different types of events. I haven't just planned evening networking events. I've planned thousand person conferences and retreats. 

You can try and plan your own event if you want, but don't call me in the eleventh hour when shit hits the fan, because it will be too late. There are going to be problems that happen with your event, so how will you overcome them? 

Or if you're planning an event in your business, you're taking away that part of your event that makes you money. So why would you want to shift your focus to learn something completely new, when you could just hire someone.

The other part where hiring an event planner comes in handy is with contract negotiations and contract negotiations.

[33:24] Where can we find you, follow you, and how can we support your business? 

INSTAGRAM | @torontobusinessbabes and @moderncollective_ 

WEBSITE | www.moderncollective.ca 

Engage with Lauren, ask her questions, if the Toronto Business Babes has an event, come to the event or online workshop!

PART THREE: RAPID FIRE

[34:11] #1. What are you currently reading OR what is your favourite book?

BOOK: The Answer by John Assaraf and Murray Smith

[24:50] #2. What do you love most about being a woman? 

Our time has finally come. There is so much support for us, and so many people are behind us that it's really empowering and exciting to know that for the first time in what feels like forever, we can really do whatever we want.

[35:14] #3. What does “empowerment” mean to you? 

Having the confidence and the support to follow your dreams, and to be unapologetically yourself, and show up super authentically.

[35:27] #4. What are you currently working toward? 

A lot. But my biggest thing is I am registering my company as a travel agency and going to build out that side of my business as well.

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E77: What it REALLY Takes to Be an Entrepreneur

This episode is ideal for anyone who is considering becoming an entrepreneur, OR anyone who has recently become an entrepreneur. It’s also perfect for anyone who is already an entrepreneur, or if you are someone who knows an entrepreneur..

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Episode Sponsor: AWAKENING ABUNDANCE money mindset course & group coaching program.

[2:06] My Story: How I became an entrepreneur

[4:37] PASSION;PURPOSE

[5:18] SELF-MOTIVATION 

Some of the ways I stay self-motivated:#1. Celebrate Your Wins#2. Create a “Feel Good” Folder#3. Call Your Tribe

[7:45] OPEN-MINDED 

Episode #63: How to Fail & Make Happiness Your Compass

Reframe Failure:#1. Learning Opportunity#2. Skill Development#3. Falling Forward

[9:46] DETERMINED, DEDICATED  

[10:05] CLARITY, DISCIPLINE

[10:39] KNOW THEIR AUDIENCE

[10:52] PERSEVERANCE, ENDURANCE, and PATIENCE 

[11:33] ADAPTABLE, FLEXIBLE

[12:01] CREATIVES; IDEA PEOPLE, INGENUITY

[12:25] PROBLEM SOLVERS

[12:32] RESOURCEFUL

[13:05] MANAGEMENT & ORGANIZATION SKILLS

[13:36] COMMUNICATION SKILLS

[14:07] AUTHENTICITY; HONESTY; TRANSPARENCY

[14:30] SALES SKILLS

[14:42] GREAT LEADERS

[15:01] EXECUTE; ACTION/RIST TAKERS

[15:37] COURAGE

[16:24] INVEST IN THEMSEVLVES

[17:01] HAVE GRIT

[17:23] ABILITY TO SET HEALTHY BOUNDARIES

[18:23] EMOTIONAL INTELLIGENCE 

BOOK: Emotional Intelligence by Daniel Goleman

[19:12] ALWAYS LEARNING

[19:40] NETWORKING SKILLS

[20:27] How to support the entrepreneurs in your life 

Share their content on social media – repost the posts that speak to you, comment and like their content.

Pay (full price) for their services, products, or events – buy a ticket, be an audience member at their talk, show up for them.

Tell them they're doing a good job – everyone needs a little encouragement once in a while, send them a message.

Recommend them to your friends and family.

Write a positive review.

Connect with me! 

@vallavigne life on Instagram

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

Follow on Instagram

BONUS: Diet Culture & Disordered Eating with Francesca Rose

Going deep through the layers of eating disorders, supporting loved ones, and finding the way back to self love. One of the most powerful conversations yet...

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Introduction 

[1:42] Meet Francesca:
Francesca Annenberg of Francesca Eats Roses is an author, blogger, vegan chef and yoga teacher – and aspiring ED counselor. She has been in recovery from an eating disorder for the last 12 years and she shares her journey and insights on her Instagram page, @francescaeatsroses. She is the author of the ebook, Eat With The Moon, a guide and recipe book on how to naturally balance female hormones, which has received over 69 000 downloads.

[2:42] Francesca and I met at a festival in Guatemala!

PART ONE: Francesca's Story

[3:32] 1. I’ve loved meeting you and getting to know you. Could you tell the listeners and I a bit more about your story? Specifically your inspiring strength from battling with eating disorders, hormone imbalances, and coming back to self love. 

Francesca grew up with an interest in food and wellness and movement. She was involved in ballet, sports, and horseback riding. From a very young age she felt that wellness and healthy eating was worked into her identity. Always one of the smaller students in the class, she identified as “small,” also a late bloomer. 

She is often very shy, and describes it as a defence mechanism of afraid to be wrong, and not perfect. There was a strong drive to succeed in school and in the ballet culture, without feeling rejected or embarrassing herself. 

Her eating disorder developed as “the most obvious coping mechanism for” herself. It was something she felt she learned and developed as a way to cope in the world. She felt it helped her maintain her “small person” identity and also to reject her tough feelings that she didn't want to engage in. It allowed her to be numb to the bad feelings, but also to the good feelings as well.

After finishing school things got pretty bad, and she entered an eating disorder clinic for eating disorder treatments. At the time she didn't want to be there and she didn't believe she needed help.Bus she says that the clinic was something that “really kicked me in the right direction.” Since then it's been a long and interesting journey.

Another big part is when she decided to go off the contraceptive pill. After thinking about going off the pill, she decided to stop (cold turkey), while travelling in Spain at a yoga retreat. She doesn't recommend this method of going off the pill, however it was a very big step in her recovery. Travelling also helps Francesca shake things up and to shed some shit.

[11:50] #2. How were you able to overcome some of those big challenges? What was the turning point into your recovery? 

The clinic, and the people who were there was an interesting thing for me to see 

The contraceptive pill was another. There was pressure from other people, and an internal and external journey of taking care of her health. 

A Podcast called Food Psych by Christy Harrison – it was the first time Francesca thought about intuitive eating and many other parts of the diet culture that has helped her more recently. 

For recovery to be completely sustainable and long-lasting, it has to come from within. But also considering the pain she put her parents and her friends through. 

The eating disorder can be a very selfish thing, and a very “me-focused” thing, and brooding her perspective allowed her to see the concern for her loved-ones

[15:18] #3. How do you think your journey has shaped who you are today?

“If it wasn't for the struggles and this pain, I wouldn't have gotten into deeper self-awareness and self-discovery…

At a point the eating disorder served to protect me, but now it's time to let this go…

It's given me more depth; without the darkness, there's no light…

So in a way it's given me more clarity and direction, and connected me with so many people. It's shaped me in many ways, but it's also not me.“

[18:28] #4. What are some practical and/or holistic practices or tools one can use for support in their healing journey when struggling with disordered eating?  

Therapy; group therapy
Dieticians (or someone who can provide customized meal plans); someone to guide you through intuitive eating
Play; art; dance; allow the inter child to come out; creativity; get into flow states of having fun
Yoga; exercise (being careful of which type of yoga and exercises you do)
Being in nature; going to the beach
Taking the pressure off the need to do anything specific; don't stress about checking off a goal
Journalling; meditation
Women's groups; women's circles
Working with people who have physical and mental disabilities
Setting boundaries from certain people in real life
Go on “challenge outings” 
Social outings; trying new things; go with a friend or mentor
Be in nature
Gratitude at every meal; thinking about how the earth grew the food, how it was prepared; acknowledge how the food will make you feel; pausing before each meal
Changing your routine
Looking at your exercise routine, are you doing it if you're enjoying it?

[27:28] #5. In the case where it isn't you who has the eating disorder, but a close friend or loved-one, how can we support their journey? 

Everyone is different, but some things to consider:

DON'T:
Focus on the weight
Make their healing your responsibility

DO:
Focus on internal qualities; what do you love about them from the inside out?
Invite them to connect with nature, and find ways to bring the joy back into their lives
Set boundaries; you can't make this person get better

PART TWO: Recognizing Diet Culture

[31:18] #6. There is a lot of external “stuff” influencing women, and Diet Culture is one of them. What is diet culture exactly?

“Like with any culture, there's a set of beliefs that govern the culture and beliefs that govern the culture and orientation, and diet culture is no different. It is a set of beliefs that we may or may not be aware of. It governs to how we relate to our bodies and to each other… 

Diet culture is everywhere. In some ways it's subtle and in some ways it's very loud and pronounced.” 

Thin Privilege and the underlying messages that diet culture suggests

[38:29] #7. It's clear to see why diet culture can be dangerous and lead to disordered eating, so how can we resist diet culture? 

Educate yourself, and change the conversation, create boundaries, etc.

PART THREE: Solutions & Next Steps

[40:20] #8. I personally have not had an eating disorder, but I have experienced an eating disorder. Something that I have been practicing for the last couple of years is Intuitive Eating. Could you speak on this? What is it, and how does it work? 

“Intuitive eating is listening to internal cues rather than external rules.”
– Evelyn Tribole, original Intuitive Eating Pro and creator of the H.A.E.S. (Health At Every Size) Model 

It's a practice, and with practice it gets easier; you'll become stronger and more empowered every time.

[41:53] #9. Francesca, I've got to be honest with you, I LOVE food! And I was drooling over your Instagram and website! Tell us all about your vegan meals/recipes, your ebooks, and where we can get them! 

Instagram: @francescaeatsroses

Website: www.FrancescaEatsRoses.com

Ebook: Eat with the Moon

PART FOUR: Rapid Fire Round

[46:08] 1. What are you currently reading? Or favourite book? 

Women Who Run with the Wolves [Buy it Here!] 

Daring Greatly by Brene Brown [Buy it Here!] 

A Return to Love by Marianne Williamson [Buy it Here!]

[47:18] 2. What do you love most about being a woman?

I love that I'm a woman and can connect with women. Being able to dance intuitively in this round-circular way. I love the polarity of my inner child and my inner mother. The playfulness and the nurturing and being able to feel and share them both at the same time. All the different female archetypes that we can play with. I love the softness, and compassion that emanates form women very naturally. Being able to create. 

[48:29] 3. What does “Empowerment” mean to you? 

To be empowered is to have the privilege to be my most authentic self. Doing what I love without fear, judgement, doubt, or shame. When I'm aligned and clear and not only inspired but also inspiring others.

[49:25] 4. What are you currently working toward? 

Currently working on myself. Working on myself and a more aligned version of myself. Lots of exciting physical projects that are happening? May happen? Will happen? But really the focus is working on myself. Shedding the layers that are holding me back. Working on being able to give and receive love more openly. I'm also working on my communication skills. Being able to voice when I'm not feelings safe, voice when something doesn't feel right to me, voice when I'm upset. Working on being more open and vulnerable around others. Working on accepting my body. It doesn't necessarily have to be body love all the time but just kind of acceptance. Working on softening and surrendering. working on accepting my desires and pursuing them without shame. Showing up authentically as much as possible. So it's a lot of work.”

DEEPEST GRATITUDE & THANK YOU FRANCESCA!!!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E68: Taking the Big Leap out of Your Comfort Zone

It might be scary, but it is SO WORTH IT!

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[00:25] Happy Leap Year 2020!

[1:41] One of my favourite Personal Development BOOKS: The Big Leap by Gay Hendricks

[2:42] Here's what I mean when I say…

“The Big Leap” = Doing the work, and getting out of your comfort zone
“The Work” = Taking Inspired Action
“The Magic” = Transformation

[3:40] A story about my BIG LEAP!

[5:46] Get comfortable with being uncomfortable 

[6:20] Episode #11: The Dangers of Your Comfort Zone 

Listen to learn about the Four Main Dangers of staying in your comfort zone

[7:02] “But Val!! Taking the leap is scary! What if I fall?”

Response #1: So what if you fall? 

Response #2: What if you fly?!

[9:22] Feel the fear and do it anyway! There will be risks involved with any decision in life

Getting Out of Your Comfort Zone

[10:54] #1. What is the Dream/Desire? 

Discover your desired feeling 

[13:02] #2. What is holding us back from achieving the dream/desire? 

Excuses
“Upper Limit Problem”
Limiting Belief/Fear 

Ask Questions:
What stories did we tell ourselves?
Who inside us was holding us back?
How did we act/react to moving closer to the goals?
Why? – Keep asking ‘why', 5 times if you need to! Peel back the layers

[14:37] #3. When have we felt the desired feeling before?

[17:14] #4. What can we do in the next 24 hours to experience this desired feeling? 

The Magic happens when we are in ACTION!
All the introspection + personal development would have been for nothing if we don't take action

[17:35] TAKE ACTION: Download the FREEBIES with the buttons below!!

[18:27] DECK: Wisdom of the Oracle

[19:40] CARD: Come to the Edge
Courage; Taking a leap of faith; Overcoming fear & accepting risks

[19:50] The Oracle's Message:
Facing the unknown is the only choice you really have right now if you want to progress. It’s okay to be afraid. Now is the time to take a risk that is not calculated – to feel the exhilaration as you ready yourself for a leap of faith. Spirit is present, so let go of fear. You are called to express your true self. Listen to your heart and soul, not your head. Come to the edge and discover that you can fly. You must step into the unfamiliar so that you may find your miracles.

[20:30] Relationship Message:
It’s scary to be truly intimate with someone, to allow him or her to see all of you, especially parts that you have kept hidden and protected. Now is the time to take that risk and let yourself be seen – truly seen. It’s important that you speak up, voice what you need, state who you are, say what you hope for. This is not the time to play it safe, but to take a leap of faith. You will be glad you did. If you are seeking a relationship, the same applies. Take one step toward the gods and they will deliver what you truly desire.

[21:11] Prosperity Message:
If ever there was a time for you to take a leap of faith into the unknown, it is now. This is the perfect moment to take a big risk. The unknown is the only choice now, and if you come to the edge, you will discover treasure beyond your wildest dreams. Allow your courage to lead you in spite of your fears. You don’t need to know the exact form of what you’re going for. The essence is much more powerful, and Spirit has a way of delivering an even better version of prosperity than you could imagine. Take that step. The results will be amazing.

[21:55] Protection Message:
Fear is leading the way into places you don’t need to go. Most of what you fear at the moment is an illusion stemming from an old belief that isn’t even true. Now is the time for courage. You will not be lost at sea; you will not watch everyone else get what you want while you are left alone and unloved – oh, the drama of it all! False Evidence Appearing Real is hovering over you. The more you dwell on fear, the more real it will become. Ask yourself, WHO in me is afraid? Love that part of you. Ask, is this true and real right now? The answer, most likely, is no. Give yourself a hug. It’s okay to be scared. Courage must be summoned. In spite of your fear, even when you’re not feeling confident, Spirit will always catch you.

Download the FREE Fear Setting Worksheet + Compassionate Awareness Workbook

Fear Setting Worksheet

Compassionate Awareness Workbook

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E67: Communicating with Power

We need to stop "kneecapping" our sentences! Using speech modifiers to intentionally soften what we say...

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[00:28] Stop Playing “Small”

Stop hiding behind fear, self-doubt, and insecurities

[00:50] Undermining Speech Habits 

a.k.a. “Kneecapping Your Sentences”
Modifiers that intentionally soften what we say

[1:38] “But what if people call me a bitch or tell me I'm bossy?”

The Most Common Undermining Speech Modifiers

[2:51] #1: HEDGES 

“just,” “actually,” “kind of,” and “almost”

[4:34] #2: APOLOGIZING 

“sorry, but…,” “a little bit,” “a few minutes”

[5:58] #3: QUALIFYING PHRASES 

“I'm not an expert, but…”
“I know you've been thinking about this for longer than I have…”
“I could be wrong, but…”
“I'm just thinking off the top of my head…”
“Does that make sense?”

[7:40] #4: UNDERMINING STRUCTURES 

Uptalking in a sing-songy tone
No pause between speech, only continuous talking
Substituting a question for a statement

[10:07] BOOK: Playing Big by Tara Morh: 

“But there was one other factor causing us to undermine ourselves with our words: the “double-bling” – the well-documented phenomenon that women are perceived as competent or likeable, but not both.”

“…Women need to do more than our male counterparts to come across as both warm and competent. We likely need to be more deliberate about continuously conveying warmth even as we are demonstrating our competence.”

[10:44] A Shift in Feminine Energy

Changing the Undermining Speech Habits

[11:37] #1: START WITH ONE 

Choose one habit to work with at a time

[11:58] #2: ACCOUNTABILITY 

Ask a friend to help you, or join you in your journey
Share laughs, stories, situations, and progress with each other

[12:16] #3: RECORD YOURSELF 

Playback your voice/speech to see where you need to improve

[12:53] #4: DO YOU BOO

Love yourself, you are wonderful, beautiful, valuable, and need to be seen and heard by the world!

[13:35] The Throat Chakra 

Free Throat Chakra Meditation!
Episode #58: Speak Your Truth with the Throat Chakra

[14:23] Shine Bright Email Checklist

Click the yellow button below to download your copy!
Use the checklist BEFORE you hit send so you can eliminate, adjust, and edit any undermining modifiers in your emails!

Download the FREE Pre-Send Email Checklist

Get Your "Shine Bright" Email Checklist

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

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E66: Elevate Your Life by Living with Intention

Like a surfer riding the ocean waves. The surfer doesn’t control the wave, but they master the art of riding the wave. We too must master the art of our emotions and our intentions in life...

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[00:49] Living with Intention

[2:00] Navigating through life's currents, waves, and storms 

The power to choose

Free will

The greater reward = inner freedom + self-mastery 

Adjusting our expectations

Assessing the situations 

[4:18] Being Present

Cultivating a mindfulness practice
Mindfulness is the path to being present

Benefits of a consistent/regular mindfulness practice: 

• Improving our ability to make better decisions; responding rationally and confidently

• Helps us live a more conscious and intentional life

• Supports us in establishing healthy relationships and maintaining them, since we’re able to give people our full/undivided attention

[6:22] Activities that Support Mindfulness 

Yoga

Personal Development Books
BOOK: Emotional Intelligence by Daniel Goleman 

Meditation 

Journalling 

Slowing Down; Breathing 

Living with Less; Simplifying
Episode #61: I Didn't Buy Clothes for a Year

[9:25] Self Study 

It's a from of self care
Embrace your uniqueness
Learn what's most important to you

[10:55] Your Purpose as a Journey

Your goals are the destinations along the way
Stay out of the comparison game

Episode #42: Redefine Success in Life & Business
Episode #46: Unapologetically Write Your Own List

[11:48] Giving Your Life Meaning & Purpose

Download the journalling questions using the yellow button! 

Download the FREE Self-Discovery Journalling Questions

Download the Self-Discovery Journalling Questions Here

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E63: How to Fail + Make Happiness Your Compass

Welcome to your Mindset Mastery mini training! Allow me to teach you how to fail and make happiness your compass! WOO WHOO!!

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[00:56] Mini Introduction to your host(ess): Valerie!

Follow me on instagram @vallavignelife

[1:28] Failure 

Key Questions:
What's your failure story?
How can we rewrite the script on what failure means to us?

Google's definition of failure:
The omission of expected or required action 

…Who set the expectations?

[1:49] Reframe Failure

There are three ways we can start to reframe failure that propel us forward in our life and in our business: 

1. Learning Opportunity
2. Skill Development
3. Falling Forward

[2:40] Learning Opportunity

You're growing when you're taking action out of your comfort zone

You're learning from the process and in the process

[3:25] Skill Development 

An expert at anything was once a beginner

Building blocks that will help you stand higher and be bigger than any problem

[4:23] Failing Forward 

 You fall when you try, you fail when you quit

You are ensuring failure by NOT following your dreams in the first place

[5:21] Key Questions: 

Learning Opportunity:
What have you learned form past “failure” processes and experiences?

Skill Development:
What skills have you been able to develop or improve because you took action outside of your comfort zone?

Falling Forward:
Turn your road blocks into building blocks! Stand higher to be bigger than fears/problems; and to see new opportunities!

[6:55] “Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill

[8:42] Your Compass 

a.k.a. Your Internal Guidance System (IGS)
The key to tapping into your IGS is grounding and trusting

[9:33] Understanding Your Internal Guidance System 

NOPE: 

• Sinking feeling in your gut

• Heaviness in your chest

• Tightening in your throat

• Tension throughout your body

YES: 

• Lightness in your shoulders

• Open heart and throat

• Spaciousness throughout the body

• Big smiles and feeling of calm

[10:37] Anxiousness & Excitement

Low vibes vs high vibes
The good news and the bad news

It takes 90 seconds for a feeling to move through your body, if the feelings don't move, you're likely stuck in a cycle and you need to question and reframe this [fear] story. Use the “Compassionate Awareness” workbook for support with this (available below!)

[13:20] “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.” – Steve Jobs

[13:57] ACTIVITY!

Materials: sheet of paper, writing utensil 

Step 1: fold your paper into three equal parts

Step 2: in the first column, draw a picture of who you are today

Step 3: in the third column, draw a picture of the person you wish to be (6, 12, or 18 months from now)

Step 4: in the second column, draw a picture of what needs to happen for you to become this person

Step 5: look at the paper as a whole… what do you notice? What are the clues? 

Step 6: is there something that hasn't been said? (or drawn, or written down?)

[17:45] Next Steps + Take Action

The clues are your next steps
Get uncomfortable: The magic happens outside of your comfort zone
Which action (/clue) can you take in the next 24 hours?

[18:36] “Imperfect action is better than perfect inaction.” – Harry S Truman

FREE “Compassionate Awareness” Workbook, click the yellow button.

Download the FREE Compassionate Awareness Workbook

I want the Compassionate Awareness Workbook!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E60: Q&A: Goal Setting

Reaching your goals or creating your goals, this episode is all about achieving success! There's even a special freebie to help you write your SMARTER Goals today!

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Goal Setting From the Podcast + Blog Archive: 

Episode #37: 3 Ways to Make Sure Your Reach Your Goals

[2:50] 1. What is the difference between setting goals and setting intentions?

Intention = Why Power
Goal = “What” the specific result you're aiming for

[3:22] 2. Why is goal setting important and how can we find the purpose and “why” behind our goals?

Goal setting supports you in getting clear on your future
Challenges you to grow
Ask “why?” you want the goal until you find the core reason for wanting your goal

[4:24] 3. Do you believe that goal setting is for everyone?

Goal setting is similar for everyone, BUT you need to customize your Action Plan because goal achieving works differently for everyone

“The way you do one thing, is the way you do everything”

Time blocking + Scheduling 

[7:01] 4. What is your process for creating a successful goal?

S.M.A.R.T.E.R. Goal Setting by Michael Hyatt
Download your SMARTER Goals Worksheet BELOW! (big yellow button)

Specific
Measurable
Actionable
Realistic… Change to Risky!
Time-Keyed Exciting
Relevant

[11:10] 5. How do we create an action plan to achieve our goals?

It depends on your goal + how you complete tasks.

Essentially you want to create a roadmap of daily habits to help you get to your goal. The best way to do this is by reverse-engineering your goal; break it down into smaller “micro goals” and benchmark goals along the way.

[12:52] 6. How can we speed up the time it takes to achieve the goal?

a) Take MASSIVE Inspired Action!
b) Appreciate what you have right now, because it is enough!

[13:57] 7. How do you stay motivated to keep striving for your goals?

Come back to your why; your intention

Create incentives to stay inspired and motivated; celebrate the journey to reaching your goal! 

[14:48] 8. How often should we create new goals?

My recommendation is 2-4 big goals per year, spaced out

Also consider creating different goals for different life categories, i.e. personal, finance, work/career, relationships, health, etc.

[15:20] 9. Best advice for creating a successful goal? 

1) Create your S.M.A.R.T.E.R. Goal

2) Customize Your [Daily] Action Plan 

3) Get Accountability + Support

4) Keep it Simple!

[17:18] 10. Do you have any book recommendations or resources for goal setting? 

Your Best Year Ever by Michael Hyatt
The Compound Effect by Darren Hardy
The Slight Edge by Jeff Olsen

FREE GIFT: S.M.A.R.T.E.R. Goals Worksheet, with the yellow button!

Download the FREE S.M.A.R.T.E.R. Goals Worksheet

Get the S.M.A.R.T.E.R. Goals Worksheet Here

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E59: Special Episode: Best of 2019!

Happy Holidays! Welcome to a Special Episode of the Women's Empowerment Show: Best of 2019! We're counting down the top 5 episodes, answering time capsule questions, and celebrating a wonderful year together!...

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[1:05] A Toast with Festive Beverages! 

Festive Kombucha: Cranberry Spice

• 64 oz finished, unflavoured kombucha

• 1 1/2 c fresh cranberries

• 6 whole cloves 2 cinnamon sticks, cracked

• 1″ fresh ginger, peeled and roughly chopped

Place all ingredients in a large glass jar, cover with a lid and leave for 24-48 hours, “burping” the jar every 12 hours or so (open the lid and let the air out). 

Strain the kombucha, removing all the fruit, spices, and yeast build up. 

Serve at room temperature, or keep in the fridge and serve cold.

Peppermint Mocha

• 1 scoop Castle Kitchen Double Dutch Hot Chocolate

• 1 cup mylk, heated

• 1 shot of Nespresso

• 1 drop dōTERRA peppermint essential oil

• Marshmallows or whip cream to top (optional)

Combine all ingredients together in your favourite mug, stir and enjoy!

Christmas Chai Latte 

• 6 cups your favourite mylk

• 2-5 tbsp raw honey

• 2 drops dōTERRA cinnamon bark essential oil

• 1 drop dōTERRA clove essential oil

• 1 drop dōTERRA ginger essential oil

Heat up mylk in a small pot. Whisk in the honey until blended. Carefully add in dōTERRA's CPTG essential oils. Serve immediately and enjoy!

[3:25] EPISODE COUNTDOWN #5: Episode 49 Raising Your Vibration with Essential Oils

BOOK: Emotions & Essentials Oils
Incorporating dōTERRA Essential Oils into daily lifestyle habits + rituals
Using the oils intuitively
FREE: High Vibe Essential Oil Guide here!

[8:14] EPISODE COUNTDOWN #4: Episode 44 This Judgement Detox will Blow Your Mind

Leave a review on Apple Podcasts HERE
DM me on Instagram @vallavignelife 

[12:43] EPISODE COUNTDOWN #3: Episode 46 Unapologetically Write Your Own List

My words for 2020: JOY + FREEDOM + STRONG + UNSTOPPABLE 

Nominate an Empowered Woman for the show! Scroll below to the contact form!

[17:40] EPISODE COUNTDOWN #2: Episode 48 What to do When Fear Shows Up

Get your free Compassionate Awareness Workbook here!

[19:00] TIME CAPSULE 21 QUESTIONS!

1. What's the first thing you thought of this morning?

2. What's the first thing on your to do list?

3. What's something that you feel like should be on your to do list, but isn't?

4. What song are you loving right now?

5. What's your favourite essential oil?

6. When you started the Women's Empowerment Show, did you think you'd be where you are today, one year later?

7. What's the best advice you received this year?
   E57: Business Ritual: End of Year Review

8. What's the biggest lesson you learned? 

9. Where do you get your show and business ideas from?

10. When is the best time for your creative process?

11. Who do you get your inspiration from/who do you find inspiring? 

12. Tell us about your current routines… 

13. What 3 things should everyone have in their carry-on luggage? 

14. What was the last thing that made you cry? 

15. What do you want to be remembered for? 

16. What's the best gift you've given, that doesn't cost money?

17. What is a tradition you love, or started when you were a kid?

18. What do you do to combat holiday stress + chaos?

19. Favourite quote + why?

20. Biggest highlight of 2019?

21. What do you want to tell your future self, one year from now?

[39:45] EPISODE COUNTDOWN #1: Episode 39 Becoming the Best Version of You

This is one of my most favourite topics, and a lesson I'm always being reminded of!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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BONUS: Master Your Social Media Marketing with Jesse

So much amazing-ness on today's bonus episode with Jesse! Join us as we discuss the do's and don'ts of social media marketing...

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[1:24] About Jesse

Started in the social media world as a blogger, and not Instagram is her main platform 

Marketing Manager for Modern Collective & Toronto Business Babes 

[2:28] Tell us about what a “Social Media Marketer” is. What does that mean? What do you do? How do you do it!?

Jesse helps small businesses build their social media accounts by creating customized plans and simple guides they can follow.

[7:00] Part One: Content Creation

[7:10] 1. Why is social media marketing important for entrepreneurs and small businesses?

It's one of the best ways to LEARN ABOUT & CONNECT WITH your customers and potential customers

[10:00] 2. What are the key things we need to know about content creation?

Be Original; be Authentic; be Relatable

It's okay to look at other pages for inspiration, but create something on your own; don't take from others

Plan your content in advance: Weekly plans are good, Monthly plans are better

Be mindful of who your target audience is

You don't need a professional camera

Stock photos are fine to integrate with your own content if they relate to your business

Make sure your colours and themes match so your grid is aesthetically pleasing

Don't overload your Facebook posts and Newsletters with overwhelming amount of text, let this be the hook for more of you and to reach your site

[18:42] 3. What does it mean to “batch” our content? How do we do this?

Batching = Creating or Planning your content all at once
i.e. Take all the blog/Instagram photos; write all the captions; plan out all the drafts; collecting relevant stock photos/content for your feed/theme

Keep your monthly themes and colours in mind for when you're creating content

Instagram Drafts & Planning Apps can be really helpful too!
Hoosuite
Tailwind
Planoly – Jesse uses
Plan
Later – Val's fave

Know your significant dates (holidays, special hashtag dates i.e. #NationalDonutDay)

Kat Gaskin & The Content Planner

[23:29] 4. Most of the time I’m working from home, alone, how do we shoot our own photos and create our own quality content?

Phone TRIPOD with light ring and bluetooth remote!

Use props to frame your shoot and use your phone grid

[28:43] Part Two: Social Engagement

[28:50] 5. I’m always hearing about algorithms and engagement. What does this mean? Why is engagement so important?

The algorithm is constantly changing. Instagram pushes posts based on what the user is interested in. Essentially it's based on user connection.

Things that build engagement:
Re-sharable content (i.e. Infographics, quotes)
Push buttons/prompts in Instagram Stories
User-generated content

[32:46] 6. How do we keep up with the always changing algorithm? What types of analytics should we be paying attention to the most?

Build your relationships with the users and keep your posts relevant to them

Post engagement and when/how often you post is also important

Calculating Your Engagement Rate: take your fourth photo all the way to your tenth photo. Add up the number of likes + comments calculate the average out of seven, and then divide that by your number of followers.

Comments are more important thank likes

Accounts set up for business: Look at individual post insights also!

[37:12] 7. Okay, what about Instagram story engagement? How do we increase this?

Caption your stories!

You are allowed to use 10 hashtags per story, use them!

Tag accounts + use location (geo) tags

[41:48] Part Three: Putting it All Together

[41:55] 8. Teach us how to plan our content! The listeners love the practical and tactical step-by-step. 

1. Choose Your Monthly Theme 

2. Plan Your Photos 

3. Lay It All Out in Your Planner 

4. Create & Collect Your Photos and Put into Drafts of Planner App 

5. Create Your Captions

6. Create Your Hashtag Groups 

7. Put it all together and sit back and relax!

[46:20] 9. What are some questions you aren’t necessarily getting about social media marketing, but people should be asking?

“How do I build my engagement?”… three ways

The “Dollar-Eighty” Method by Gary Vee to help you create relevant, micro connections

Reply to your comments within 24 hours

Message your new followers (direct message)

Coming Up!

[52:09] What’s next for you and your business?

“Hopefully a lot of growth”
Speaking in the New Year!
Expanding my knowledge on social media

[53:40] Where can we find you, follow you, how can we work with you?

Instagram: @palmsocialco
Website: www.PalmSocialCo.com

[54:31] Rapid Fire Questions:

Favourite BOOK: The Thrown of Glass Series

Favourite Part About Being a Woman:

“Being able to express ourselves through fashion & makeup”

What does “Empowerment” mean to you?

“I don't know what empowerment means to me because I've been so enclosed in myself for so long…” more recently coming out of my shell and feeling more empowered about myself.

What are you working toward?

Financial Freedom

Download the FREE 7 Steps to Creating Content

7 Steps to Creating Content

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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E57: Business Ritual: End of Year Review

Make next year even BETTER by completing one of the most important Business Rituals of the Year: your End of Year Review...

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[3:25] Part One: Create Sacred Space

[3:38] 1. Physical, Mental & Emotional Space

Clear the Space Diffuser Blend: 

3 drops Eucalyptus (oil of Wellness)
3 drops Grapefruit (oil of Honouring the Body)
2 drops Lemongrass (oil of Cleansing)
2 drops Lavender (oil of Communication & Calm)
2 drops Lemon (oil of Focus)
2 drops Rosemary (oil of Knowledge & Transition)

[7:13] 2. Set Your Intentions

[9:00] 3. Make it More Personal 

[9:48] Part Two: The Review

Elevate Your Energy with Essential Oils: place the following oils in a 5ml roller bottle and top with FCO (fractionated coconut oil). Use roller over low back and bottoms of feet: 

1 drop Basil (oil of Renewal)
2 drops Cardamom (oil of Objectivity)
5 drops Green Mandarin (oil of Pure Potential)

[10:40] 1. What was the Complete Collection of Work this Year?

[13:15] 2. How Did Each Part of my Collection of Work Perform this Year? 

Key questions to keep the data actionable: 

• What were the most important things I made this year?

• What products am I most proud of? How did these perform?

• What were the most popular [episodes] I produced this year?

• What do I enjoy making the most? How did these things perform?

• Did any projects lead to new relationships, partnerships or opportunities?

• What did I spend the most time making? Does that data reflect that this work was valuable and worthwhile?

[15:42] 3. More Data + Metrics: Revenue, Profit, Email Subscribers, etc. 

• Total number of clients or customers

• Annual revenue

• Annual profit

• Revenue growth rate, month-to-month

• Total email subscribers

• Email subscribers growth rate, month-to-month

Ask questions to help you process the data:

• How many downloads did the podcast get this year? What was the monthly average? Were any months higher or lower than others? Why? Did monthly downloads grow throughout the year?

• How much money did we make per month? Did the monthly revenue grow throughout the year? What is the average monthly revenue?

• How many email subscribers did we get this year? Where did they come form? Were there specific pages on the site that performed best?

[18:50] 4. The Continuing Work

[19:55] 5. The Two Most Important Questions for Your End of Year Review 

1. What went well?

2. What didn't go well?

Other important questions to consider: 

• Compare what we did this year vs what we intended to do. Did we overshoot our goals? How can we make better goals for next year?

• Am I enjoying the work that I do?

• Am I having fun running my business?

• Am I finding personal fulfilment in serving my customers + clients?

• Am I earning the money I need to sustain my lifestyle?

• Am I working with an empowered team who make me and my business better?

[24:35] Part Three: The Plan

[25:05] 1. Setting Intentions 

Vision, Mission, Core Values

[26:25] 2. Your Ideal Customer Avatar (ICA) 

Give meaningful + valuable content by answering the following questions about your ICA: 

• Will this help them?

• Is this this something they would understand as it is at this moment? What do they need to know before reading/seeing this?

• Will they find this valuable?

[27:23] 3. Fast Forward Five Years 

Multiply the work we did this year by five, would we be satisfied with the outcome?

[32:48] 4. Your Next Year 

1. What are the strategic priorities?

2. How will we measure success for each of these priorities?

3. What combination of projects and ongoing work will help us reach our goals?

Make Two Lists:

1. Continuing Work List: what do we need to stop, keep, or start doing?

2. Project List: Which projects make the most sense, are we capable of completing, and what needs to be completed before we take on a new project?

[39:35] 5. Choose a Starting Point 

Q1: January/February/March 

Write out the daily, weekly, and monthly tasks for quarter one

[40:55] 6. Schedule Follow Up Reviews

Mini-reviews to keep you on track with your targets 

[42:15] Part Four: Closing the Ritual

[4:20] 1. Closing meditation/mindfulness practice

[44:00] 2. Come back to your Review after 24-48 hours away from it.

You've got this.

Download the FREE End of Year Review Cheat Sheet

Get the End of Year Review Cheat Sheet here!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

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BONUS: Turn Your Passion into Profit (without Losing Your Passion) with Kiana Ng

Join me and Kiana Ng as we discuss making your passion profitable in a fun and friendly bonus episode!

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[00:10] About Kiana Ng 

Website | Instagram

[1:35] Kiana's Yoga Journey 

[5:27] Best Pieces of Advice for People who want to Make Their Passion Profitable

Start with Strategy: get as much information about it and how you can take action toward it. What's the first step for YOU? 

Make an Action Plan: figure out your “why” or your niche, or set up your website. Turn it into a business model.

[6:50] Staying Motivated with Your Passion 

Have a strong sense of purpose/why power; why did you get started? Why is this something you're passionate about?

[7:57] Tools & Resources 

ONLINE PROGRAM: Marie Forleo B School

BOOK: Start with Why by Simon Sinek
TED TALK: Start with Why

[9:57] Entrepreneurship: who is it For, who is it not for? 

Everyone's passion is worth something BUT not everyone is meant to be an entrepreneur. 

[12:00] Choosing the right “passion” to follow…

If you're not sure about making the transition from passion to profitable passion, ease into making your passion your full time job. Especially if it's risky.

[13:15] Burning Out + Wanting to Give Up 

Come back to your “Why”
Re-strategize
What works best for you and your energy?

[14:50] Creativity: Keeping Your Passion Alive! 

Draw on from personal experiences; what's current and what's relevant
Get inspired by peers, teachers, and mentors you admire 

Business: changes with feedback based on Audience, pivot when you need to; stay fresh with thinking outside of the box 

Meditate to clear the mental chatter and ground down

[18:05] How to Start Making Your Passion Profitable TODAY 

1. Define Your Passion

2. What's Your “Why”

3. Write Down 3 Action Steps (or Micro Goals) that Move You Closer to Where you Want to Go

[19:18] What's coming up for 2020!? 

Master Your Yoga: Online 1-on-1 Yoga Training with Kiana!

[21:30] Rapid Fire Questions:

Recent [Finance/Money Mindset] Reading:
BOOK: Rich Dad Poor Dad by Robert T. Kiyosaki

Favourite Part About Being a Woman:
Intuition

What does “Empowerment” mean to you?
Being able to feel empowered and comfortable in your own skin; taking time to facilitate your own self growth

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E51: Trainings & Programs I've Invested in to Grow my Business

The last seven years of my business have definitely been a rollercoaster! BUT I've learned a great deal from the trainings and programs I've invested in to grow my business. Here's how they've helped me...

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[00:42] LISTEN TO THE PODCAST: 

Apple Podcasts
Spotify

[1:22] Leave your review for the show HERE and it might get featured!

[3:23] #1 Fitness & Health 

BOOKS 

Yoga:

The Bhagavad Gita 
The Light on Pranayama 

Meditation: 

Wherever You Go There You Are

Chakras & Energy Systems: 

Eastern Body Western Mind
Anatomy of the Spirit
The Energy Codes

[8:08] #2 Business Development 

“Everything is figureoutable” – Marie Forleo 

BOOKS

Rich Dad, Poor Dad
The Compound Effect
The Happiness Advantage
Playing Big

Toronto Business Babes Events 

Kat Gaskin & The Content Planner

[15:42] #3 Coaching 

Yandara Yoga, Mexico

BOOKS

The Coaching Habit
You Are a Badass

[19:39] #4 Social Media & Marketing 

Amy Porterfield 

Courses: List Builders Lab + Digital Course Academy 

Website | Instagram

Jasmine Star 

Courses: INSTA 180 + Social Curator

Website | Instagram

[26:00] #5 dōTERRA & Essential Oils

dōTERRA University

E43: How to Attract Your Girl Gang

High Level Leaders: 

Ange Peters (IG) HOL:FIT
Keeli Martinez (IG) The Fundamentals Training
Dr. Mariza (IG) Essential Hormone Summit

BOOKS 

The Essential Life Book
Emotions & Essential Oils
Essential Hormone Solution
I am Fabulous

LIVE EVENTS 

dōTERRA Annual Convention
Rise Up

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

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E50: Q&A: Podcasting, My Journey So Far

With 50 episodes (and counting) under my belt, I've learned a thing or two about podcasting! Here's what I've learned and what you can expect in upcoming episodes of the Women's Empowerment Show...

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[2:35] Previous Q&A Episodes:

Episode #10: Health & Wellness Q&A

Episode #20: Mediation & Mindfulness Q&A

Episode #30: Business & Leadership Q&A

Episode #40: Travel Q&A

New!

Episode #60: Goal Setting Q&A

Episode #70: Solo Female Travel Q&A

Episode #80: My Monthly Wellness Box

[3:06] Question #1: What Made You want to Create a Podcast?

I've always loved the idea of having my own show because I love podcasts and that's how I consume most of my content. It was just a matter of figuring out how to do it. But let me tell you, if I can figure it out, then you can also figure it out!

From a business perspective, I saw how quickly podcasts were growing. I've had many different blogs in the past and even though the reader count was growing, the blogs weren't reaching as many people as I wanted it to. So then I decided to make the blog into a podcast!

I think it's really cool how there is this evolution of the way we share and grow, and I'm excited for my brand, and voice, to be apart of that.

I started with a weekly “live” show on Instagram and Facebook, with the intention of taking the audio from the Live Shows and move them into the podcasting software so that I could launch with 5 episodes right from the get-go! In my research I was taught to launch with 3-5 episodes because if the listeners like you, they'll want to binge your content.

“Everything is figureoutable.” – Marie Forleo

[5:53] Questions #2: Can Men Listen to Your Podcast Also?

Yes! Of course! This show is for anyone and everyone who is interested in elevating their health, their wealth, and their happiness.

Shout out to my dad who has been a loyal listener since day 1! 🤗 💗

[6:54] Questions #3: What Does Your Podcast Production Look Like?

The system that works well for me and is where I'm at right now:

Step 0: or “Pre Production”
I aim to produce 1 month of episodes in 1 week. Which means, I set up all the episodes in one week, and when I'm ready to do the live shows I am prepared with my notes and I know what I'm talking about. This looks like putting my podcast tasks into my calendar and guard this time like a tiger guards her cubs. So I call this my “Tiger Time” or it's whenever I go into my “Creativity Cave.” Nothing else gets scheduled besides my self care and my podcast producing. I also make sure my social media is organized for that week! It helps me stay focused in my zone of genius and not spending too much time looking at what other people are doing. Meal prepping helps a lot too, basically anything you can do to keep you on track with your goals. On Sunday I write a list of everything that needs to get done each day so that on Monday when I'm sitting at my desk, I know exactly what needs to be done. Emails, appointments, meetings, etc. are all scheduled outside of my tiger time.

Step 1: Content Creation Mode
This looks like me planting myself at my desk until I've come up with 4-5 topics and titles for the month. Mostly there are 4 Wednesday in each month, but sometimes there are 5. Once you get the creativity juices flowing, it becomes so much easier. I schedule 4 hours in a row for this piece. Once I have the 4-5 topics, I create separate Google Docs for each one with the episode topic/title of each. Sometimes I'll add dot jot notes to the topic in its respective notes. This sometimes includes photos, or screenshots. If something comes up in conversation or email or I see something that inspires me to write an episode, then I will include this in the jot notes also.

Step 2: The Nitty Gritty
This is when I make all the blog thumbnails and YouTube cover photos and social media posts for each episode. Also Pretty Links and show notes. Pretty Links create a custom link for each episode and it helps me simplify the show notes page URL, each link is based on the episode number, for example this episode is www.valerielavignelife.com/50 because it's episode 50! I also write out all the weekly emails for each episode.

Step 3: The Live Show
These are done on Facebook and Instagram every Wednesday at noon! This step is unique to my podcast, and most podcasts aren't like this. It is a lot of work! I do some batching in the summer time, where I take a break from the live show.

After the live show I go into Step 4: Editing & Post Production
I strip the audio, add the intro and outro for the podcast and I save it as an mp3 file and uploaded to my host site: Liberated Syndication. Then I embed the video and audio into the show notes page. The show notes page is the “hub” of the episode. This is where I keep all the links, and everything else I talk about in the episodes!

This summer I took two months off from the live show, but I still had podcasts running. I batched the two months worth of episodes before the summer so that it would automatically release each week. It was definitely a time saver! It's easier to pre-record than to do a live show each week. However, I really enjoy doing the weekly live shows. That being said, I'm not sure how sustainable it will be, but we will see!

Right now, the marketing is all word of mouth and through my social media posts/page. I'm still learning!

[15:43] Questions #4: What Equipment and Software do You Use to Create Your Podcast?

Equipment:

Blue Yeti Mic & Pop Filter

Logitec Webcam

MacBook Pro & iPhone

My Monthly Wellness Box is my “computer stand” LOL

2 Cork Yoga Blocks for holding up my iPhone

Sometimes I set up my Tripod

Software:

Photo Booth for video recording, straight from my MacBook

Garage Band for audio recording and editing, also comes with my MacBook. Some people use Audacity, and it comes recommended, but I haven't used it myself.

Libsyn for uploading and hosting the podcast.

Sometimes I use iMovie for pre-recordings and editing the fun bloopers when I was batching content.

[19:15] Questions #5: Will You Have Guest Speakers on your Show?

Yes. I will have guests on my podcast. The Women's Empowerment Blog had guest authors and I will be hosting guests on the show. I've decided that this will not be part of the live show. The guest episodes will be more like bonus episodes in the beginning, and you'll have to subscribe to the show where you listen to it so that you stay updated with the new episodes as they launch!

Q #5 Part 2: How can I Be a Guest, or How can I Nominate a Guest for the Show?

NEW! Nominate yourself or a guest: send me a message on instagram! The more information, the better.

[20:42] Questions #6: Where Can I Listen and Download Your Podcast?

All the episodes and show notes are available here: www.valerielavignelife.com/podcast

As well as wherever you're currently listening to podcasts: Apple Podcasts, Spotify

[21:08] Questions #7: Do You Have Any Tips for Someone Who Wants to Start Their Own Podcast?

Tip #1: JUST START!
Don't wait until you think you're ready. My only regret is that I didn't start sooner.

Tip #2: LEARN AS YOU GO!
You will get better with practice. I cringe when I hear past episodes LOL

Tip #3: HAVE FUN!
Figure out what works best for YOU and just enjoy it! Hit record, have fun. Do what you want.

Resources for when you're just starting out:

John Lee Dumas's Podcast: Entrepreneurs On Fire & free podcast training

BOOK: Let's Talk Podcasting by Amy Cupido

[24:42] Questions #8: When and Where Can I Watch Your Live Show?

Wednesdays at 12:00 PM EST

www.facebook.com/valerielavignelife

www.instagram.com/vallavignelife

EDITED JUNE 17th 2020: THERE ARE NO LIVE EPISODES AT THIS TIME, ALL OTHER LINKS REMAIN THE SAME AND HAVE BEEN UPDATED. FOLLOW ALONG FOR UPDATES ON SOCIAL (linked above) OR SUBSCRIBE TO THE EMAIL LIST USING THE YELLOW BUTTON BELOW!

[25:07] Questions #9: How Do You Come Up with Your Podcast Content?

I keep a running Google Doc and iPhone Notes with ideas and inspiration.

I LOVE getting feedback and ideas from the listeners! It means so much to me when I can connect with who is listening to the show, which is one of the reasons I love the live show format, because it's more interactive.

Other places/ways I get inspiration for episodes:

In the shower
During yoga or meditation
When I spend time in nature
I ask/poll my social media community
Conversations with clients, customers, friends, team, etc.

[28:15] Questions #10: Evolution of the Women's Empowerment Podcast: What can we expect to hear and see in upcoming episodes?

Guests! Guest episodes as bonus episodes for the show! 🥳

Episode #43: How to Attract Your Girl Gang

Travel! I will be travelling in early 2020 and I'm considering taking the live show on the road, not totally clear on the details yet but that is up and coming for the new year!

Podcast Host

Valerie LaVigne

Valerie is the creator and founder of Valerie LaVigne Life and the Women's Empowerment Show. She helps busy and empowered women create healthy habits so that they can become the best version of themselves and transform their lives. Learn more about Valerie here!

Categories

Download the FREE Dream Lifestyle Roadmap

Dream Lifestyle Roadmap

Follow on Instagram