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E96: Harmony with the Heart Chakra
 
 

E96: Harmony with the Heart Chakra

The middle chakra; the bridge between the lower and the upper energy centres; the heart chakra…


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[00:34] Today we are continuing our chakra series with one of the most well known chakras, our heart. Before we go into more detail, let's review the seven main chakras, also known as energy centres, in the body:

Chakra One: Is the root chakra located at the base of the spine/tailbone

Episode 64: Reclaim Your Roots with the First Chakra


Chakra Two: Is the sacral chakra, located at the reproductive organs, below the belly button

Episode 89: Sexuality & The Sacral Chakra

Chakra Three: Is the core or solar plexus chakra, located in the abdomen above the belly button 

Episode 79: Confidence & The Core Chakra

Chakra Four: is the heart chakra, at the centre of the chest

Episode 96: Harmony & the Heart Chakra

Chakra Five: is the throat chakra, located at the throat

Episode 58: Speak Your Truth with the Fifth Chakra

Chakra Six: Is called the third eye chakra located at the forehead, between the eyebrows

Episode 71: Intuition & The Third Eye Chakra

And lastly, Chakra Seven: the crown chakra, located at the top of the head.

Episode 105: Divine Connection with the Crown Chakra

[1:49] Along with specific locations in our physical body, the chakras also coincide with emotional, mental, and spiritual themes. The fourth chakra, also called the heart chakra is all about forming relationships with peers and family, as well as developing character or personality. The meaning or purpose of this chakra is love and balance. In Sanskrit the name for the fourth chakra is Anahata which translates to ”unstruck.”

[2:19] The chakras also have colours, issues, identity, demons, characteristics, and much more.

Themes around the fourth chakra have to do with love, balance, and relationships as I mentioned, and also self-acceptance, self-reflection, intimacy, grief, compassion and devotion. This chakra is represented by the element Air and the colour green.

When I first started this chakra series in the podcast, it was for the fifth chakra, the throat. I told a story of my past trauma and pain, and how I am learning to heal, even after all these years. (Episode 58: Speak Your Truth with the Fifth Chakra)

Although my throat chakra was very blocked and needed a lot of work, I would not have been able to grow and heal as much as I have without the fourth chakra, the heart. I believe in honouring the heart, connecting to the heart, and healing the heart because I believe in the power of love. Now before you roll your eyes or think what I’m saying is cheesy, I’d like to ask you to pause for a moment. Pause and think, and feel what happens in your body when you hear and say the word “LOVE.”

Where do you go mentally and physically? Do you think of your family, your friends, your partner? Do you feel warm and whole? Perhaps you feel pain, like a tender wound after it’s touched. Or your mind goes to what was once and now is lost. Wherever you are, and with whatever you are feeling, place a hand on your heart in recognition of your fourth chakra. Of your past and present experiences. Allow yourself to feel, to be, and to hold this space, judgement free.

It’s not always easy to feel our emotions. Sometimes we don’t even understand them. Love can be quite the mystery, and I’ll say it right now: I don’t have all the answers. And that’s okay.

[4:36] Recently though, I have started to nurture my green thumb. Something I’ve always wanted to have was a connection to plants and Mother Earth. Some would say gardening and growing plants connects us to the root chakra. (Episode 64: Reclaim Your Roots with the First Chakra) They would not be wrong! Lush green plants do indeed have steady, grounding roots. They also grow high, as if they are reaching up toward the heavens. They’re green foliage bright and alive like the heart chakra. This chakra is the middle of our seven energy centres. It connects the physical to the mental and spiritual realms that go beyond ourselves. 

Without this heart chakra, the rainbow of energy centres collapses. The power of love: without it, we cannot heal.

And although we can recognize love visually and physically, like through a loving smile, or a warm hug, the heart chakra resonates with the element air. An invisible force that moves, the one thing no being can live without, the element of expansion and change. 

If you’ve ever been in love, you will have experienced this enchanting feeling. Love “sweeps us off our feet!” It lifts our spirits, melts our ridgid hearts, and we start to see the world through rose-coloured-glasses.

And even though love can alter our senses, we must remember that balance is an important purpose of this chakra. Balance of our self, and also balance with ourselves and the world. 

[6:30] You may have heard, or learned for yourself that without loving ourselves, we are challenged to love others. Life and relationships become complicated. And do you know what the most common block in the heart chakra is? The absence of self-love.

When I started this chakra series, I wanted to educate the audience at a more introductory level, and support healing through simple guided meditations. What I have also been experiencing through this education is my own growth and healing. It’s actually been really wonderful to break down each chakra, and not in the sequential order, but in this intuitive way of wanting to share. 

At this time in my life I am feeling so much in the area of the heart chakra. The world needs so much love and it has loud cries for compassion every day. The more I take time to honour and heal my own heart centre, and find ways to love myself, the greater my capacity to love others and to give love. Like the air, love is boundless, limitless, but it can be easily blocked. Think of how often we hold our breath throughout the day! Are we also holding love back from ourselves and others just as easily? Just as often?

[7:55] As we bring awareness to our thoughts, emotions, and feelings about love, we may start to uncover specific characteristics that give us more information about the health and balance of our fourth chakra. This is information about ourselves and our energy centres that helps us begin the healing process. It’s important that when we are learning about ourselves, we do so with kindness, even if we don’t love what we’re learning or we don’t like how we feel in specific moments or experiences. Learning is a huge part of growth and healing. 

To keep the content today introductory, consider the following characteristics and how they might be showing up in your fourth energy center.

Excess of an energy centre means there is too much here, whereas deficiency is the opposite. The goal for healing is to find balance.

Signs of excess in the heart chakra:

  • Codependency 

  • Demanding

  • Poor boundaries

  • Clinging

  • Overly sacrificing

  • Jealousy

Signs of deficiency in the heart chakra:

  • Withdrawn, rigid, anti-social, cold

  • Critical, judgmental, intolerant

  • Lack of empathy

  • Narcissism

  • Fear of intimacy, fear of relationships

  • Depression

  • Loneliness, isolation

Remember that we can experience both deficiency and excess, and it could very well be dependent on specific relationships or certain experiences. It’s important to become self aware so that we can direct our healing and energy to the right places.

Here are some of the characteristics of a balanced heart chakra:

  • Compassionate

  • Loving

  • Empathetic

  • Good immune system

  • Altruistic

  • Peaceful, balanced

  • Self-loving

No matter which chakra you are balancing or healing, love is the universal medicine. However we don’t always know how to use it, and this is what makes healing so complicated. So I will share some healing practices with you, and also I encourage you to explore your own wisdom and guidance. Our bodies know what they need, we just don’t always listen to what it’s sharing. Listen, love, and lean in.

[10:35] Let’s start with a big one: Self-Acceptance.

This is the part where I get a little awkward and want to say “I YAM WHAT I YAM” a heart-chakra mantra if you will LOL

But the truth is, this work is MUCH easier said than done. This work is internal and it’s deep. It’s about honouring our individuality and the relationship with have with ourselves. It’s about loving who we are without the noise or distraction from the world around us. And there is SO. MUCH. NOISE. Telling us who we are supposed to be and what we’re supposed to do and think and feel and how we’re meant to act. But the truth is we are enough. At our heart centre we are whole and beautiful. It’s our right and our responsibility to find ourselves and love ourselves. 

We must take time to learn about what we love, what makes our souls happy, and heart’s sing. We must speak to ourselves with kindness, patience, and compassion. The same way we speak to our loved ones. 

This is a daily task. We are building and healing our relationship with ourselves every day. 

[13:39] In my most favourite chakra book, Eastern Body Western Mind, the author Anodea Judith shares a wonderful exercise she calls “The Inner Family”

“Make a list of the various parts of yourself. You might list the inner child, the critic, the lover, the clown, the parent, the achiever, the quiet one, and so on – the possibilities are infinite. Next to each name on the list, write a few words describing how you perceive this part of yourself. The inner child might be described as playful or wounded, needy or angry, scared, cute, or awkward. The achiever might be driving, relentless, exhausted, or enthused. 

After the description, write down what you think each part wants. The clown might want to be liked, the inner child might want to have fun, the critic to make sure we are always perfect. How often do these parts succeed in getting what they want? How realistic are their desires? What can be done to bring them into wholeness?”

I love this exercise and I’m surprised because I’ve never done it like this before. I teach a similar exercise with the inner critic, who I like to call the “Inner Mean Girl” or “Person” and it’s quite helpful to separate ourselves from each of these inner family members.

[16:04] Another healing practice for restoring the heart chakra is if we Keep coming back to Feelings

Earlier I mentioned love being the universal medicine, and how it is just like air; the one thing every being needs to live. We access our feelings through our breath. When we hold back our feelings we hold our breath and when we hold our breath we restrict life force energy into our entire body, and we hurt ourselves.

Deepening the breath allows repressed feelings to surface, to mobilize and to release. Through the breath we explore feelings and can let go of the ones we no longer need. I actually had a reiki healing session this morning and my energy healer Tasha was encouraging me to breathe deeply offering a visualization of anchors stuck deep under the surface of the water. With each inhale I was pulling the anchor up and out of the bottom of the ocean and bringing it closer to the surface, where I could let them float away.

Breathing helps us free the heaviness of our emotions, but we cannot let them go if we block them or ignore them, we have to keep coming back to our feelings so that they don’t get buried so deep every time.

One of the simplest ways to come back to our feelings is by observing the breath. Notice how you breathe in different scenarios and experiences. When I feel angry I hold my breath because I don’t want to have an outburst. But really this is counter-productive, because what happens when you hold your breath for too long? You usually panic and quickly GASP for more air.

Now when I'm feeling upset or angry I place a hand over my heart center of the chest and breathe deeply into this space. Feeling my hand rise and fall with my inhales and exhales until I feel centred and present. 

You might notice that you are breathing, but your breathing is very short, shallow or restricted. Notice what happens when you start to breathe deeper into your belly, or other parts of your body like wide into your ribcage. Feel pauses between inhalations and exhalations like a 4-2-4-2 or 4-4-4-4 breath:

Inhale for the count of 4
Hold for 2
Exhale for the count of 4
Hold for 2

Work your way up to deeper breaths and longer pauses.

[20:00] Grief Work

Deep breaths and breathwork often releases grief. Grief is heavy and is felt after the loss of a loved one. We lose someone we love and our love attaches to that person. We cannot get back the lost loved one, but we can reclaim what we've attached to them. The person we were, or the way we acted with that person is what we let go of and need to get back. It’s the self that feels nurturing, playful, loving, excited, sexual, that might be lost. The parts of you that person brought out leaves when that person leaves your life.

When doing grief work we want to regain the connection with the self that is inside of us, rather than the attachment to what was lost. We can ask questions to help us uncover the self we are missing:

  1. Why was this person in particular so special to me?

  2. What did they bring to me that I am missing in myself?

  3. What part of me was particularly bonded to this person, and what does that part of me need?

  4. What has disconnected from within myself as a result of this ending, and how can I nurture and reconnect that part of myself again?

[25:39] Forgiveness

Is needed when we put up walls of blame. When our hearts are hurting, we project from where we are injured. Blaming others acts as a wall to protect us from opening up and being vulnerable again. However the wall blocks us from opening ourselves to loving, as well blocking us from receiving love. 

When we are able to forgive, we are able to heal, to remove the walls and blocks. Forgiveness requires compassion so that we can understand the situation and how it affects ourselves and others. 

The heart and heart chakra don’t need to be wide open. The purpose of the heart chakra is about love and balance. It’s about “finding balance in love” if you will. 

The balance is a self acceptance and openness that allows us to find peace, stillness, and stability without constriction. Healing the heartspace requires meeting parts of ourselves that are very vulnerable and the work can be challenging and painful at times. Keep pouring more love into your healing. You will find the healing and it will reveal your next steps.

BOOK: Eastern Body, Western Mind by Anodea Judith

 

Download the FREE Heart Chakra Meditation

Val Lavigne Life Women's Empowerment Podcast

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: Healing & Transformation Through Art
 
 

BONUS: Healing & Transformation Through Art with Marina Billinghurst

Marina’s career in art and fashion spans over two decades. After winning Canadian fashion design awards in her twenties, Marina went on to graduate from Parsons School of Design with a BFA in Fashion Design. She’s also designed and stepped into the Creative Director role for multiple leading fashion brands in Canada and internationally, such as Joe Boxer and Joe Fresh. In 2019, a lifetime of creating original artwork culminated in Marina creating her own distinct aesthetic of dreamy watercolours paired with luscious materials for a luxury collection of sustainable, wearable art pieces.  She calls them Magical capes...


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[1:49] Hey Marina! Welcome to the Women's Empowerment Podcast! Thank you so much for joining me today!… I was thinking about when we met, and I was trying to figure out where exactly it was. It was at the June Motel (in Prince Edward County) over a weekend retreat with the Toronto Business Babes and The Content Planner. I remember seeing you in your kimono with your long blonde hair and you're really tall and colourful and I wanted to know who you were, and I was excited when you started talking to me at one of the lunches.

One of the things I want to talk about today is your personal journey. So you have a pretty intense and very empowering story, and I'd love for you to share that story, in your own words. 

Yes. Thank you, I do have an intense story that's for sure, and I think that's because I've worn a lot of hats and I've been through a lot in my life so far. I'm an artist and designer, and basically started my career want to be a fashion designer. When I was 18 I moved to New York City and I worked in Fashion and I went to the Parsons School of Design, but the journey took about 20 years to get me to where I am right now. So all that happened in between is what made me the woman that I am today. So that's: leaving home, discovering who you are as an artist, that's going through experiences that create who I became and essentially it was all in the last year that it really unfolded for me. 

I guess I'll tell you about how it all came to be. I moved to New York and 18 and basically started my career in fashion design and I came back to Vancouver after 9/11. That was a hard time for me to go back to New York City because the world had changed so much. So I've been through a lot of world changes and sort of drama things, at the time it was so scary so I begged my parents to let me drop out of school and sort of figure out who I am. And when I did drop out of school, in my senior year, I ended up starting my own clothing line which won a lot of awards and accolades, but I was 21. I was SUPER young! I needed up doing that for 5 years and it was amazing but I really had no clue of what I was doing, so long story short, I went back out into the world and I decided to try all the things that were on my bucket list. Because I knew when I was 24/25 I didn't have a social life because I ran a business at that age. I get it because now I do the same thing again because of the experiences that I've had. 

So when I was about 24/25, maybe 26 I just went out into the world and checked everything off my bucket list and everyone thought I was crazy and tried to intervene but I was like, ‘no I want to be in a rock band, and I want to be a yoga teacher, I want to do all these things' because I just had no fear. I could always come back and work for another clothing company or start my own clothing company again. But I was so young and I didn't know about the planet and I didn't know about sustainability, other than the little bit that I had read about. I didn't understand until I had a clothing line and I went overseas and I saw people sewing. I didn't know where this stuff comes from. And when you go to the store and you buy things, you don't know where they come from. 

As I got older I really started to care about that. And I got all the stuff off my chest about wanting to be in a band, and I did it! I did all those things for about 18 months, and I was a yoga teacher for about 6 or 7 years, during the whole experience and yoga is still a huge part of my life. After quitting my rock band I told my parents I wanted to be a graphic designer and I want to design websites and  I want to go to the Art Institute or Vancouver, because I'm from Vancouver. And my parents sat me down and told me that I was going back to New York and you're graduating. So I reached out to the school and asked if they would take me back after 8 or 9 years. Even though they had just changed their curriculum, they allowed me to go back. 

So I went back to New York at 30 years old and I got to do my senior year. So it was a real cool kind of circle story of going back to where I really belonged, but getting the things off my chest that I didn't know if they were the career I wanted. I think there's so much pressure when you're young to pick your degree; decide what you want to do, but really you have to experience your life. You have to try to fly at other things and see what sticks. I am so grateful I had that time and I will never regret going on tour with a rock band and teaching yoga all over the world. I could to teach yoga in Hawaii, Barcelona, and Las Vegas and it was just so amazing! Because when I got my Yoga Certification, I met so many amazing people that had their own studios all over the world and that's so cool and it's just part of my story. 

From there, I ended up going back to school, graduating, and my boyfriend at the time was not able to work in New York so I was looking for a job in Canada, and from my graduation I got a job at Joe Fresh in Toronto. So that's how I ended up in Toronto. I started as a Print and Pattern textile designer and kind of worked my way up. It was amazing to meet Joe Mimran who was such a force in the fashion industry. He started up Club Monaco and sold it, then ended up partnering with Loblaws to great this grocery store brand. 

There were so many amazing things I took out of that experience, and one of them was I really learned about Fast Fashion. And that just tugged at my heartstrings because I remember my experience with fashion and going overseas and I worked with small factories in Thailand, and Indonesia and I was in Bali. I make resort ware, it's always been beachy. So when I worked at Joe Fresh, I got to see the units; 10 000, 20 000. And it just kind of blows your mind. You know, every grocery store around the world is selling these things. And what happens to the product when it doesn't sell? What happens? That's when I started to ask questions, and there were some incidences where factories were falling down and the quality of the work environment wasn't really there. It was just kind of like a weird eye-opener and in the long run it just kind of brought back the fact that I knew I was going to design for myself again, I knew I was going to have a clothing line again, I knew I was going to do something with my art. And I knew it had to be something sustainable. It had to be organic in some sense, I knew the working conditions had to be good. That was sort of my mission statement for when I had to go ahead and create a new product line. I worked for Joe Fresh for a while and then I got kind of pinched from another company who offered me the world, and that's when I started to learn about the work force in a big city. 

When I started to work for other companies, they promise you all this stuff, and you design but it's the same kind of circle. But the good thing is I got bigger roles, and I got more responsibility, and then I had to manage a team, and then I became a creative director. All those things [I kept thinking,] ‘am I read to do this on my own?' and I was just kind of waiting for an opportunity and the Artist Project in Toronto came around and my husband was kind of getting annoyed with me because I had all these paintings, and he's like, ‘They're taking up the whole garage, are you going to tell people you have paintings to buy, or are they just going to be here in the garage forever?' and I wasn't really showcasing myself as an artist. I wasn't really promoting myself as an artist at the time. So I decided to go for it and apply for the Artist Project and I got in off the waitlist! It was 2017 that I did my first booth and I pretty much ended up selling all my paintings, and I lightbulb went off, so from there I, I knew I wanted to wear something at my art shows. 

I had already started designing things for my brother's winery – where I am now – so I had always kept vendors and connections that I knew I could start printing my own product on. My brother was the first person that needed tea towels, tote bags, scarves, and I found a factory that checked off all the boxes. But I wanted a kimono, because I wanted to wear something that looked like my art while I was selling my paintings! So I was like, ‘I definitely have to have a draping kimonos, that's just what it has to be!' Silk, floor length, it has to feel good on this skin. I'm really picky with fabric now as I'm getting older now, it has to feel good on the skin, I don't care how cute you look in something, once it's touching your skin, it has to feel good. So I'd rather have a lot less stuff now, but when I was younger I wanted it all and that's where it kind of came from; that's where it all switched.

I ended up making my first kimono. My husband, when he saw me put it on was like, ‘that is insane, that is so cool, that is amazing.' Then I'd show friends and [they would all] want one. Then I'd wear it out and [people asked me where I got it], so then I ended up making different prints and thinking up new ideas. They were one off prints and really expensive obviously, I'm not fast fashion, so you're paying premium dollar to have one made. 

I went on to more art shows, and the One of a Kind Show asked me if I wanted to be apart of [it], after seeing me at the Artist Project, and this was a dream! I would never have thought they would even allow me in, but I sell my art, and then I make my fabrics. It became a lifestyle of watercolour on different things. I love minimal art with white backgrounds and beautiful watercolour prints. I like that it goes on kimonos, and I sort of just created this Art of Marina Brand. That's sort of where I ended up, and I knew that it had to be sustainable. Marina is my name, and I'm really into the ocean and beaches and resorts. Once I become profitable, I will be giving back to the ocean, clean water, shark free marinas. Everything to do with preserving our oceans and keeping them clean. It was kind of just like ‘whoa, this is actually kind of a brand? Because my name is Marina, I'm all about the ocean and I design resort wear!' I kind of just thought I was ready! 

The One of a Kind Show in 2018 was the last show I did as a creative director. A week after the show, I got into a car accident. So that was when BOOP! Life changed big time! 

This is where the things get kind of weird because, what everyone didn't know (that saw me and met me). I do have a very positive and happy energy and I love everybody and I just see the light in pretty much everyone. But I was going through a really dark time. My husband and me are crazy in love and have been best friends for ever and amazing relationship, and connection; all the things, so blessed! But the only thing we weren't blessed with was having children. 

We just had a slew of miscarriages and trauma that happened to us with trying to have a baby, and so I wasn't going to give up at that point because having a child was the biggest thing I ever wanted. I think sometimes when you can't have something, you want it 900 times more, and you start to go a little crazy. So I actually got to that point. Everyone that was pregnant in the office was a trigger. I started to take away from all the positive blessings that I did have, because of something that I couldn't have. And that's where life got weird for me, because I pretty much went after everything I wanted and worked hard to achieve it. But the crazy thing about fertility and pregnancy is that, that's something you have no control over. And a lot of people can't let go of that, and I was one of them. So when I was in my car accident, I was pregnant, and it was a healthy pregnancy. And it was the first time that I was like finally pregnant, and I got into the car accident. And I was like, ‘Okay the Universe obviously has other plans for me,' and there's not a lot that I can do at this point, other than step back and work on my own healing. 

I've gone through so much healing which is why I'm able to talk about this, and this is why I wrote my book, which I will share with you, is because the hardest thing in the world for women is infertility. When you're trying to conceive, or when you do and you have miscarriages, it's so painful. Hugs and love to every woman who has gone through that. There are so many different stages of women and their fertility and their cycle. Like postpartum and what happens to your body. Women who can't have children, they would give up their leg to have a kid! So when I see women with postpartum and body image and body shaming… hunny I would take those stretch marks, I would take the pain that you went through, I would lose the sleep because it's something that I couldn't have! But this is the mental and psychological thing that we go through as women. 

What I started to do when I was going through my healing, was I realized that, I do have so many other blessings, and if I can help other women who have gone through this, find their light… I want to be that light to say, ‘I've gone through it. I've lost babies. And I'm okay.' Because I've taken the time to dig deep and get the spiritual healing. I wasn't into the whole mediation and taking the time to write affirmations and focusing on the positive energy and the light you've been given. I wasn't into that. I was in corporate fashion, I loved the world, but I didn't have any issues. I worked, got what I needed and moved on. It wasn't until I couldn't have something and then I had a tragic car accident that I legitimately had to step back and find my purpose. 

I did a podcast with Making Smith “A Walk in My Stilettos” One of the things we both took out of that was that Pain Births Purpose. When you read a good story about somebody, or you watch an Oscar winning movie about someone's life, the best stories are the most painful ones, right? Because they overcame and obstacle, and they looked deeper and found their light. I'm grateful for that car accident – in a crazy way. I'm still sad about what happened and I relive it sometimes and I go to my meditation places, and I find a way to deal with it when it comes up, because it does. But I'm grateful for the light that it did bring out in me. In a sense that I was like, okay well I didn't lose my arm, I can still draw, I can still paint. I have time now to focus on nourishing my body, my soul and my purpose. That was [part] of how I overcame the dark side. 

I decided that this is what happened and it is what it is, and I'm just going to focus on why I'm here and what's my legacy? What can I leave behind if it's not going to be my children? Maybe I can leave behind some beautiful artwork that people will appreciate after I'm going. It's weird because legacy wasn't a big word for me until I realized I might not have kids. And you realize that it doesn't matter because it's your life and it's about what you do every day. Every interaction that you have, I could be that woman who gives a stink face to the woman with her children in the grocery store, or I could say, ‘Oh you have beautiful children.' and smile and leave that positive light because I do love everybody and I'm not jealous of other people's children. Because I've come to a point where I'm grateful for my blessings and love [all the children in my life]. I would do anything for anyone, it was a me thing it wasn't a them thing.

[21:54] Thank you so much for sharing that. I could feel my own emotions coming up and I honestly I wasn't expecting to react the way that I was as you were speaking, but it's so important because I love what you said, “Pain does birth purpose.” I think there is some truth to that because not only is that pain… it depends, there are so many layers to it. But when you start to step back, you can really find that purpose through the pain. But if you're so focused on the pain and staying in that “victim mentality” you're not allowing that space and that processing of the pain to bring out that purpose. Like I said, there are so many layers there. And it's a very personal and imitate journey, and going through the layers, getting the help, doing the healing, I mean, I can only imagine how much growth happened in that short amount of time. It's only been a few years but to hear how far you've come since then, it's incredibly empowering. Your story is so empowering. I really am grateful for you sharing that, and feeling like you can share that, because what I think of when I see women like you, who have gone through traumas… it's just this beautiful and incredible story that helps me see someone that I can relate to, and someone I look up to, if they can do it, then so can I. And because you're holding the space for women and people, and using the platforms like my podcast and other shows, and your instagram page, and your kimonos… it's important and it's powerful and we need people like you in this world, so thank you so much again.

[24:24]  I do have some fun questions I'd like to ask you about your story, I'm dying to know, what was the name of your band?

I was in a band in the states and we were called ‘Jaded' I used to have major stage fright, I was always super shy as a kid, I was always so scared and nervous. Trust me, when I was little my mom used to try to get me up on stage in places and I used to get up and shake and freeze. And I still have to deal with that, that's still something else I've overcome, because I became a yoga teacher. When I became a yoga teacher I learned how to speak in front of people. But I'm telling you, my first few yoga classes I was stiff and scared and I did not know how to speak and I forgot all the things, but then again it's about moving into this space of the less you think, the more you're going to do well, and that's art. 

So the band was called Jaded. and it was not my type of music, I'm a very Fleetwood Mac type of gal, I love the classic rock, and I love singer-songwriter and acoustic anything. And I was pretty much in an all girl heavy metal rock band. But hey! It was a platform where I could be someone else, like an alter ego and I could learn how to preform in front of people, so it was pretty cool and I wore leather freakin everything. My friends were like, ‘What the heck is this!?' and I'm like, ‘Just trust. I'm on a mission, I'm seeing if I can be a singer in a band.' The exciting thing is that I ended up going to singer-songwriter mode after I quit the band. I learned that I was not meant to do that. I tried, I gave it 135% or 3000% and the music industry wasn't for me. But I'm so proud of myself for trying and I recorded music and all those things.

[26:30] That's so amazing, and after this, I'm going to get you to send me some of your songs. LOL 

What I also love about your journey that you share is that your 20's are this time for you to explore and try new things, and step into the possibility of becoming an all-leather wearing heavy metal rockstar? Yes I could! And it's that growth of getting out of your comfort zone and learning new things. It's really finally learning and creating who you are. And I love how through your journey, and through your story, you were always coming back to art in some way. That's what I wanted to ask you about next, is this healing power of art that you talk about and share. 

[27:49] What I want to know is, what are some of the ways that we can bring out our inner artist, or our inner creator? 

You know the first thing I would say, like anything else, you need to let go of your inhibition. You have to be free and open to experiment. A lot of people are trying to paint the perfect face or trying to paint something from nature. When I teach my art classes I start with an abstract approach. We just get the brush and focus on the pigment and wanter and just mix it and just watched what happens when you make a stroke. It seems like a junior way, but you kind of have to go back to the beginning to see what that paint does on its own. because abstract art is beautiful. People who are creating abstract art are making millions of dollars and they have no control over what they do, because it's really just about what the paint does. So I like people to stop and look at that. And just get out of your head. Leave your ego at the door, same thing when you do a yoga class. 

You just have to let go and remember that you have to be open and free to what you're feeling that day. So whenever I get a little bit of inspiration, I do whatever that inspiration is calling me to do. When I'm stiff doing something, I'm not going to be really good at it. When you're trying to draw something and your hand is stiff, how are you going to make beautiful lines? You have to relax your hand, and just let it come out of you, loosen up, shake it out and that is when you're going to make beautiful art. When you're locked and tight and feeling like, “Oh I suck!” How are you going to make beautiful art then? It's a mindset of letting go and being free and just trusting that your hands just knows what to do.

[29:54] I think that's great advice, because I feel like the more rigid I am, and the more that my hand is stiff, it doesn't flow out of you like you said, and we're all creators inside so we just need to let it come out, right? How do we get ourselves out of that “I suck” or “I'm not good at art mindset? 

I love this question because what's good art and what's bad art? Go look at what painting sold for $50 million and ask, is that good? I don't know… Art is in the eye of the beholder. For me I like to really just ask my students to really just feel the art. I know this is going to sound cheesy, but it's a creative experiment, and it's a release, so when you're feeling an emotion and you paint that emotion, it's going to dry and you're going to be like, “wow I did that?” It's all about doing it as much as you can until your feel comfortable. Once you feel comfortable holding the brush, mixing the paint, then you can start to experiment with more challenging tasks. 

And that's why with my little IGTVs and tutorials, you have to be patient. It's steps. You will get there, just let go of thinking that you're good or bad, and do it for the process, as cheesy as that sounds. That's what it is. For me it's a release. Some people like to run 10k a day, I like to come home, listen to good music, and make a painting. And just like, let go and stop thinking about the world, and one thing that is so great about it, is that it takes you away from that to-do list, it takes you away from the stress of how you're going to pay that bill, it takes you away from thinking about someone you know who is really ill. It gets you out of the dark side and gets you into the light because you're creating. Sometimes you make something and you can't even believe you made it. The majority of my work I'm like, ‘how the hell did I paint that?' I have no idea, but I did because I tried and I had a positive attitude.

[31:51] I love that, actually during one of your IG Lives when we did the rainbows, I actually make it into a card and gave that to a friend who lost their grandfather that week. It was really special for me to make something and put so much love into. I had never painted a rainbow before, and it sounds simple but it was meaningful. I liked that when people dm'ed you their paintings they were all beautiful and unique. Like you said, what is good art? I've been to places where there will be a huge canvas with a line painted through it, and I think ‘well I could have done that!' So it's so funny. 

What's on your playlist when you're creating art? What are some of the songs you're listening to? 

Oh gosh! You know what I do is I have Title, so I just do that radio. I play one song and I just radio similar music. I find I'm discovering new music. But I am, again, a sucker for the classics. There's something about old music. I listen to The Beach Boys, and the old stuff, like Dirty Dancing soundtrack. I love old music, I don't know what it is!? I'm obsessed with Stevie Nicks, I just love her voice; Fleetwood Mac; and I love Sinéad Harnett. There's no music I don't love in all honesty. Anyway that's just a little bit of what I love!

[33:46] Love that! I would love to share any of your playlists if you have them. When we're ready to create, when we feel fired up I'm gonna put some good tunes on, where do we start when we step into this feeling of ‘I'm going to be creating now' What do we do, where do we start? 

So that's the hard part because I'm so glad I did quit my job and I did become an artist because you get a call to make art when you least expect it. You can have your paints set up and be ready to go, but you're just not feeling it that day, and that's just the reality of being an artist. I think that's the same for being a songwriter, or any medium. Some days just aren't your days. That's why there are so many other things to do when you do art as a business, like when I'm sitting here and I have that feeling come over my body and I'm like, ‘I need to paint birds right now.' Like, I gotta stop what I'm doing and I have to go paint those birds! And I can have folders of inspiration of things to paint, but what I've learned as I've gotten more experienced  is that maybe later I don't want to paint those. 

What I learned when I was recovering from my car accident, I had this calling to paint butterflies. So I just had my stuff laid out on the table, and every time I had a calling I just went and grabbed my paintbrush and I painted something. And I would do it until I felt like I was done, and I would walk away. Then come back and paint another one. The nine magical butterflies were such a huge part of overcoming my trauma, and PTSD, and part of my future, and all the things, they saved me! And it's so weird because it's a painting, but that's when I realized the healing power of art, and magic, and mental health. and finding an outlet to release whatever you're feeling. 

My suggestion to anyone who is like, ‘where do I start?' is get the supplies and put them out and practice, and when you get that calling, just make sure things are nearby. Because sometimes you might allocate time to paint. And I can do it now because I have other things like original art pieces and prints for the kimonos, and different things I can paint. So I can do watercolour Wednesday, but sometimes in the middle of the night I want to get up in the middle of the night and paint something – I'm probably going to do it!

[36:33] Ya, love it. Just take action on it. If you're feeling that feeling just do it! And obviously, get the supplies ahead of time. 

I want to talk about your butterflies. What are the 9 Magical Butterflies? What do they symbolize? 

Basically it was TRANSFORMATION. I had to come from one place to another, and I didn't manifest this. I mean maybe I did, but I didn't know what I was doing. I just painted these butterflies and then I sort of decided to focus on something I needed to overcome while I was painting and creating the butterfly. I don't know why it was 9, I've never been attracted to the number 9, but when I painted the 9th butterfly I was done. And that was it. And then I went back and kind of dissected. So what they are, are basically steps to transforming any kind of rebirth you need in your life. 

So when I painted the first one, it was the FREEDOM Butterfly. My first stop was that I [felt] so stuck. I couldn't get out of my head, I wanted to be someone I'm not, I didn't know why I was alive. It was all the darkest things, you go through so much trauma and your mind is crazy. Your mind says things to you that you don't want to hear. I just wanted to be free. I wanted to be free from hating myself because I didn't want to have children, and feeling inadequate as a human. Everyone can compliment you on all the things, but when there's something substantial that you just can't have, you don't care about [anything else]; you just hate yourself. How do I love myself again? and one of them was freedom to let go of – genuinely let go – of the things I can't change. And I can't change those things. I'm not a bad person because of those things, I need to remind myself that I have to have the courage to believe that life is still beautiful without the things that I thought I had to have. And believe or not it is. So the Freedom Butterfly is the first. And it's the most powerful butterfly because it just proves that you have the ability to admit that you want to change, that you want help. 

[38:43] Then it goes onto the LOVE Butterfly. The Love Butterfly is you want to love yourself. You want to whole-heartedly love yourself so that other people can love you too. Because you cannot be loved without loving yourself. You're not really there. So once you have the freedom to let go, and once you accept that change, and trust in the Universe, then you have to love yourself. So that's the next butterfly. 

[39:13] Butterfly number three is HEALING. Now that you've loved yourself, you have the ability to heal. You have the ability heal from all the things that make you uncomfortable. Sometimes you can't love other people because you don't love yourself but it's because you don't see what it is that's blocking you. So healing is cutting that cord. And allowing yourself to accept others for now the things you didn't love them. Knowing that you might not be able to change them, but you can still love them. So this brings in other people. Taking things slow, and trusting in the speed. You know, the butterfly doesn't know how long it's going to be in the cocoon for, the caterpillar doesn't know when it's going to come out, but when it's ready it does. So that's the healing. You have to just trust that you need time. And that's when I miracle happens. Miracles come from really hard things, right? People pray for a miracle when their life is falling apart, when they thing they're going to die. When they're going to pray to God, they're going to find a Higher Power. That's when miracles are going to come in. Miracles can change in the fourth butterfly. Now you're healing, you love yourself. I don't know where this came from, but it just came out of me one day and I do this once a year now, I go through my butterflies and I do a ceremony. 

[40:39] Hope. Hope is keeping your spirit high, and finding a way to now achieve again. It's like, okay now I'm ready to believe that I can achieve great things. And maybe they weren't the things I originally thought, but what's my purpose? If you don't have something to hope for and dream for, then what's the point? So that's the next step. 

[41:07] PEACE. Peace is forgiveness in yourself, it's being at a point where you're able to accept everything that you are. Peace is a very important butterfly because it's gratitude; gratitude for where I've come. Surrendering to the things that you are. Having Harmony in the world around you. Because we all have so many excuses, all the time, every day. Have peace with who you are. Even if you're in a wheelchair or you can't see, you can play the goddamn piano if that's what you're meant to do! 

[41:55] PASSAGE. Passage is one of my favourite butterflies because we are ever transforming. We change every year, every month, every day. So passage is the butterfly still molding into its greatest self. This could be for someone going through a transformation in life, This could be for still overcoming. There's no sure thing, of I've accepted. You're still transitioning, you're still going through change. So it's they symbol to have positive intentions and a full heart and trust the process. 

[42:38] The HAPPINESS Butterfly is one of my favourites because it's just choosing happiness. A reminder to choose happiness. So every day we come across a point where we can focus on the negative or we can focus on the positive. And it's never a good thing to focus on the negative – ever. Always choose to focus on the happiness. Because ya, someone cuts you off and you give them the finger, and swear at them, and call you husband and tell him how someone cut you off, go to the grocery store and tell the person in line and constantly carrying the negative. Or you could let that [person] in and give them a wave and you're automatically going to feel better. So it's like do that with your life in a general sense. 

[42:23] And FRIENDSHIP is the final butterfly because you are friends with yourself, you're friends with the Universe, you're a companion, you're a comrade, you are able to be trusted. That's one of the hardest things like, are you trustworthy as a human? Why not? why yes? Are you loyal? Do you have love in your heart? Are you going to be there for someone? And in a world of being an entrepreneur and trying to embody female empowerment, there's room for all of us. 

So one of the things that I love is lifting other people up and showing someone how to do something instead of saying, ‘oh sorry hunny, figure it out on your own.' I'd rather always lift somebody up, I'd rather always be that person and know that all you have is your impression. Like when you're a kid and you have an idol and you meet your idol and see them doing something dark, that's it, they're not your idol anymore. it's over. I'd rather always lift someone up and be a positive force. And all those things are a choice. All of them. And trust me, life's not easy. Life is hard. My family's gone through some hard stuff, I've gone through some hard stuff, and just know that other people have too, and you're not alone. The world is full of hardship, we are all so blessed. 

So this whole movement of my 9 Magical Butterflies is pretty much my motto for life. What I love is that with every chapter of this book, you can paint a butterfly. And it's different every time. I do it, and I paint butterflies like crazy because they're so beautiful  and I do abstract, and I do real butterflies, but what I find is that, with each of these butterflies, you can read the book every year, it's kind of like a cleansing to transform. And every time you read it, you and you do the butterflies can have one goal. And you can do as many times to really fulfil the one goal. For me, this book healed me form infertility. Do I have children? No. Am I at peace? one million percent. Did I find my purpose? I sure did. Am I building it slowly and sustainably? Yes! Even if  something else tragic happened I know that I overcame the last one, and this gives me hope that I will be able to overcome the next one.

[45:53] That's so beautiful, you didn't say this before. Are your 9 Magical Butterflies going to be a book? 

Ya! I am almost finished my book, book is a big one! It takes a lot of editing, fine tuning, and a lot of focus. I've never been a writer, but I am a story teller, so however that comes out. I'm working with a really beautiful friend of mine, Karen and she is editing and is like my little fairy godmother pixie who takes it and cleans it up without taking away my voice. So that's the thing I really wanted this book to be really true to me and not influenced by anybody Elise because it came so organically that I want to be able to share and help other women overcome their obstacles and become their best selves. 

You know, I just paint, and what I realized was that the one thing that made me heal, so I chose that blessing to make a formula to help other people. And you don't have to be good at art, that's the thing. This is for everybody: for people who are amazing at art, and for people who have never picked up a paintbrush. When I paint with my nieces, I just love how free they are. I want people to experience the freeness and not to do this for any other reason, but to just let go.

[47:32] Are you calling the book, 9 Magical Butterflies? 

Yes, that is the book. It's basically like my story and a workbook. So the workbook is something you can do once, twice, a million times. But my story, goes deeper into each chapter of the book. So I really talk about where I had to overcome the things I've had to. It was hard to write, it was very emotional, I think I bawled my eyes out for every chapter. 

And to go back a bit, I never wanted to share my fertility struggles. When I first made a post, it was an accident. I didn't want anyone to know that I couldn't have children, I was so ashamed, I was so embarrassed, I felt like a failure, again. It was an awful feeling. And I know that there's a lot of women out there who can relate with me because they just don't understand why. And when the doctor tells you it's unexplained and there's nothing we can do… What are you supposed to do? Jump off the frickin bridge? Because honestly, that's what it felt like. But instead, I was like, you know what, I'm going to write this post and I'm just going to say this is how I'm feeling for myself. I accidentally put it in Hoot Suite and I actually programmed it to be posted and I woke up, and I had my phone blowing up. And I shared that I had fertility struggles and I looked at my phone and I was like OH NO!!! I ran outside to [my husband] and I couldn't believe what I had done and I thought it was really wrong and I was so ashamed that I did the post and he hugged me and said he was so proud and how good I must have felt. and everyone was sending me dm's and telling me how much they love me. And I was so [surprised]. 

But if you share the things that are hurting you, you're going to heal. Like secrets aren't meant to be secrets, they're meant to save other people from their trauma. We need each other. The world needs each other because we've all gone through such hard stuff, and coming forward. That's the first step to healing. Hold that shit inside and you'll never fly. The weight will take you down too far. So that was a very pivotal moment to let people know how good it felt to that I'm not perfect at all. And then I wanted to start to share more, and talk to people who are really struggling and help them find another positive place to put their energy. 

I didn't know I was going to share this much with you, but it's just so much apart of the book and the future, so pain births purpose people! The more pain, the better the story, the better the recovery. We got this.

[50:43] Ya, I love that, and I think it's perfect because it ties into what you said, we need to have that freedom butterfly first. We need to free ourselves from the shame and the holding onto the pain. It might take awhile to release, but if you're not allowing it. If you're not giving it that space to let go, the healing is going to take that much longer. WOW! I cannot wait for this book. When do you think we'll be getting it? 

I actually have picked the release date. It's not until 2021, I have this whole beautiful project I'm doing surrounding it. So I said let's slow down and I picked September the 9th, and they're the 9 magical butterflies and September is the 9th month. The people ‘m publishing with, they reached out to me. Honestly I had no idea but 9 is a magical healing number and this story is amazing, you have a book here. We want more. We want to hear about every chapter. That's how it came to be. Two years after I did the blogpost I'm realizing it. September 9th, 2021. 

People who are interested [in the book] can go to my link in bio instagram.com/artofmarina and sign up for my 9 Magical Butterflies mailing list. I will have beautiful tools for people and a 9 week challenge where before you buy the book you can go on this journey with me, and I'll have videos as kind of a bonus before I release the book, so you can see if it's for them. And prepare you if you want to get your art supplies and things like that, you can be ready. It's a journey! And I just want to guide people to experimenting with art and mental health and finding their truest and deepest purpose.

[52:53] I love it! I'm definitely going to be signing up.

[54:13] I do want to talk about your brand a little bit before I let you go, but one of my favourite parts of your business is that you're Slow Fashion and that you care about the environment. This has been something that has really shifted for me as well. Tell me a little bit more about the sustainability of your brand. 

Yes absolutely, so the whole concept is to wear smart and not fast fashion, like look at a product and see its originality and origin. So each of my pieces is designed and made with love and I use luxury sustainability. So really like eco friendly fibers biodegradable my inks are non toxic, they're slow fashion, like, people should understand and learn that term mass fashion is made from toxic inks. Master production synthetic fibers that will pollute the planet, and so on. 

All my prints are engineered and designed as a placed fringe so essentially they fit each garment. I do not print bowls of fabric, when you put bolts of fabric, things are cut and there's ways there's waste in the, in the fabric there's waste in the inks. There's just waste. So when I, when I print each kimono they're printed separately and then they're sewn, so really it's just so like there's no waste. 

And that makes a huge difference in the long run because not only is it ethical and sustainable it's non toxic games but now there's no waste so really you're buying a piece of art, you're buying something that will last and, you know, environments thought about. 

We use mulberry silk, and we use model. Model is made from beech wood trees, so it's also like eco friendly and biodegradable it's cooling and antibacterial, so it was silk mulberry silk is the best silk it's just beautiful on the skin it cools it doesn't make you sweat up like, if you see like a kimono that's made out of like a poly silk. I'm breathable, you will sweat, it's, it's not good for the environment it's like man made fibers it's all the bad day, so it's luxury, and it's beautiful. And we're original so my, my art is my art, nobody else has it, I make limited quantities of my kimonos and most of them are made to order. So, next year I'll be releasing all new prints so all the ones I have right now will no longer be available. And it's just the wife couldn't create new, and then you'll realize when you own one of my pieces that it might never come back real numbers and I will have, you know, limited edition so 100 of each print, but these are all stepping stones and that's where I want to get to. 

My values, align with the planet. So, obviously, as I mentioned in the beginning of our reporting is just the ocean, the sea, the animals that thrive in the world, and on our planet are my inspiration, so of course I want to keep the planet healthy and vibrant three years and I want my kids to go to Hanauma Bay and Hawaii and snorkel and actually see fish and I want, you know, the sharks to stay in the ocean and not be just taken out for their fingers like I want the planet to stay beautiful so once I have a profitable company to the point where I can give back. I will be giving back to those charities so sciama, you know, clean water programs so I'm resourcing and finding sorry not resourcing I'm sourcing and learning and educating on where that money will go because there's so much charity that it's hard to find the right ones so as I'm growing and I've doubled my you know revenue last year even through a pandemic people are supporting local and it's amazing. So now I'm like Okay How can I not just be organic and ethical but how can I now give back to the planet, and obviously it's going to be related to the ocean and the seas, and the animals that thrive there because that's what inspires me the most.

[58:32] Because that's what inspires me the most. I love that that's so perfect so actually last year I dedicated the entire year to not buying any clothes because I was so appalled by how many clothes I had and how much of it was fast fashion. And I just kept telling myself like, I don't need another pair of yoga pants like I don't need any more clothes. I can't keep looking at this massive closet full of clothes and saying, I have nothing to wear like ice there's so many options, why, why am I feeling programmed to to believe this so I dedicated the entire year to not buying any clothes and it wasn't as hard, it was, it was crazy like it wasn't as hard as I thought it was gonna be but it was really interesting and how like I had to really prepare like I had to like unsubscribe from different clothing stores and different and unfollow different pages online and then I really wanted one of your couple knows, and I was kind of like well it's supporting local business. But then I found out about your sustainability and how yours, like it's slow fashion and I was like okay well you know what this is something that is, it's something so beautiful It's art. And now that I have it like I love the way it feels. It's so beautiful. It feel I feel good to wear it and it was one of those things where I'm like I bought this knowing that I'm supporting your friend I'm supporting a local business.   

I'm not contributing to environmental waste like I would have if I bought fast fashion. And the way that it makes me feel and it's like that intention behind what you're purchasing and it's made me more mindful so I absolutely love it and I'm like, I want all of your pieces. I don't know if I can afford every single one of them and I'm like oh no, don't, don't, don't get rid of all the prints because I love them so much but I also can't wait to see what else you create because I know which is going to be so amazing so thank you for sharing that. And I noticed that a lot of your pieces have to do with like nature, whether it's flowers or palms waves, and even animals in nature but is there anything else, or someone or something else that inspires you to create or something right now maybe that's going on.

[1:00:48] 100% I started with fashion illustration right so when I was younger, I've always been obsessed with beautiful women. I've always been obsessed with the women like I just love femininity, like my favorite artists were Alphonse mukha from, you know, like that our new bow style with the lady is four seasons and the women with fruit everywhere and hair. So, an all and to slip track with like dancers and Edgar Degas with the ballerinas like I've always been attracted to femininity. So, my first ever inspiration were models in magazines like I just was an author of beauty so that's where I started drawing was like I wanted to try to draw the faces. 

And I've always had role models and even though my mom's friends growing up, I'd be like Auntie, you know, Carrie who and Auntie, you know, Lou who would come over and those women would inspire me I've always been really attracted to the power of feminine energy. So, I'm part of my concept is girl power. Wearing magical capes that make you feel beautiful female empowerment quote. So I started drawing up my, I'm not a type I request I just scribble out, you know, the future is female and all that powerful feminine clothes that I put them up in those style, more than my watercolors so it's kind of amazing that female and feminine energy is a huge part of my inspiration. So, I want to just constantly attract people who have positive intentions and core values and, and always just be a female feminist power empowerment section where planet major I'm a nerd sure I'm not a mother but I want to nurture the planet with love. And so that's my way of being mom kinda because it like I have my animals and love just inspiring others, and so yeah female empowerment women of all ethnicities. 

I love painting. Every single woman on the planet so if you go through my Instagram you'll see there's all times. And then, I like the fantasy aspects. So mermaid unicorn, and to be. I was very much in love with all the Disney movies like Cinderella, and the Little Mermaid. I definitely still have that magic in my heart and I like to create the unicorns and all things like that because I do have a fancy side so that's about it it's a little bit fancy a little bit of answer and a whole bunch of girl power.

[1:03:36] Amazing, totally perfect for for the show. Okay, let's get into our rapid fire round I'm gonna ask you four questions, are you ready?

I think so I had notes with like stuff that I don't know I'm just gonna freestyle this.

RAPID FIRE ROUND:

[1:03:49] Even better. Question number one, what are you currently reading or what's your favourite book? 

Okay, so I just read Untamed, Glennon Doyle, I read a Marie Forleo's Everything is Figureoutable and all those last two that I read. I'm into these like Girl Power stuff and both amazing books.

My favorite book is probably The Alchemist, just love that book I read it all the time, every few years. And I also love a good bio so one that really resonated with me was Phil Knight's Shoe Dog is the story of Nike, and I just loved how he had kind of the same. There's a lot of similarities in the two of us. Obviously I didn't create Nike, but I loved that it was a journey of one man, and it took a whole bunch of people to get to where you want to go. Well, and believe in themselves, that takes a lot arresting a business owner and spent a lot of money and I believe in myself so that was a really great book to read about true story about an entrepreneur. But Glennon Doyle is like my favourite now, I'm obsessed with her.

 

[1:04:54] Question number two, what are you currently working toward?

Oh, I'm working on my book. I'm trying to build this store in the wine country of Naramata. A little bit of licensing or learning about sharing my art with other people and opportunities, and I'm really trying to do more collaboration. So, I would love to make Kimon's like visco kimonos, or other women, like, I want to make one out if there's somebody out there who wants a custom kimono come to me it's not always about making a line so I really want to work with strong powerful women and make them their magical cape that they can wear on stage or wear at home in their house, or you know whatever sore more collaborations with awesome women.

[1:05:50] I love that I have some ideas, and I will talk about them later. Question number three, what do you love most about being a woman?

Oh, that's a tough one, I can't believe I didn't know that question was coming. What I love most about being a woman is my feminine energy. It's my ability to love. It's m heart. I cry all the time, I am very passionate, I love to nature.

[1:06:22] Question number four: What does empowerment mean to you?

It means staying true to who you are, no matter if it feels wrong. Glennon Doyle talks a lot about that inUntamed. So for me it's like, even if everyone else doesn't agree with you but you truly believe in what it is. Stand true to yourself. That's the empowerment. 

[1:06:48] Thank you so much Marina!

INSTAGRAM | @artofmarina 

SHOP/WEBSITE 

 
Val Lavigne Life Women's Empowerment Podcast

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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E95: 5 Ways to Deepen Your Full Moon Ritual
 
 

E95: 5 Ways to Deepen Your Full Moon Ritual

Hello and welcome back to the women’s empowerment podcast. Today we welcome another full moon, which is the September Full Corn Moon! In today’s episode I will be sharing the significance of this moon phase, and how to deepen your full moon ritual. I’ll also touch on some of the things we should avoid doing during the full moon time...


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[00:57] Whether you have a full moon practice, you’re looking to mix things up, or you’ve never heard of a full moon ritual before, this episode is for you! I’ll keep the information clear, simple, and with a few options to deepen your practice if you choose.

Although the full moon is highly recognized and significant, it is really the whole cycle of the moon that is most relevant and important. 

[1:21] Starting with the NEW MOON, sometimes known as the DARK MOON: a time of new beginnings and to set intentions of what you wish to manifest for the full moon

Next is the CRESCENT MOON: which is the lunar light and energy building, known as waxing. The energy is forward moving and attracting. 

The energy grows through the FIRST QUARTER MOON and the GIBBOUS MOON. 

Then the FULL MOON arrives. It is a time for us to GROUND, NOURISH, & RELEASE. It’s a great time for charging, healing, and developing intuition.

After the full moon, the waning phase begins and the moon appears to decrease. This is the time to reflect on what we have built during the waxing phase as well as let go of anything that no longer serves us, anything that doesn’t feel good. 

This is during the GIBBOUS and THIRD QUARTER MOON where we can tie up our loose ends, and release anything holding us back.

[2:36] The full moon is a very magical, and beautiful time, but there are some things we do NOT want to be doing during this phase!

This is not the time to start something new. Your full moon is more of a time to rest, reflect, and release. Use the new moon phase (in about 2 weeks) to start your new project. For now, feel free to journal your ideas and come back to them around the new moon.

As a business owner and entrepreneur, I understand the grit and hustle that goes into your passion and business. I know people who say they traded their 9-5 for a 24/7, but during the full moon we must give ourselves permission to rest. Slow down, disconnect, take a break. Do what you can to unwind. Even if it’s just for today.

The full moon is a time to celebrate your wins! In the past two weeks: What have you achieved? What have you built? How have you grown? Use the magnified energy of this moon phase to celebrate instead of stress!

Speaking of stress… the full moon can be a very heavy and emotional time. Intense emotions can sometimes lead to quick reactions, and now is not the time to be making any big or life-altering decisions. Keep coming back to rest and healing. Feel the feels and make your bigger decisions in a couple of days.

Now that we know what not to do during the full moon, let’s take a look at what we CAN DO! I will share five full moon rituals and some of the ways you can deepen them. These rituals can be done separately, or all together. You can pick and choose which ones you’d like to do. Intuitively decide which ritual is best for you and your full moon practice.

[4:47] The first is a MEDITATION RITUAL

Meditating during the full moon is an incredible way to harness the lunar energy and tap into the moon’s luminous power. 

  1. Find a comfortable seat where the light of the moon is visible. Take seven deep breaths.

  2. Close your eyes and visualise the moonlight filling the room you’re in, and covering your body.

  3. Bring your awareness to your breathing and think about the intentions you set during the new moon. If you didn’t set any, or you can’t remember, that’s okay. Set an intention now of how you want to feel for the next two weeks. 

  4. Visualise the glittery white moonlight washing over your body, purifying your mind, and enveloping your spirit. Feels it’s cleansing light wash away any feelings that aren’t serving your intention.

  5. Sit in your meditation practice for as long as you wish, repeating the practice a few hours before or after the full moon. 

  6. When you are ready to end your practice, take seven deep breaths holding your hands at your heartspace. Gently bring your attention back to your seat, and the room that you are in and open your eyes.

Ways to deepen your full moon meditation ritual

#1 Meditate under the direct moonlight to intensify the practice and tap into the moon’s energy 

#2 Use essential oils for breath-work 

LEMONGRASS “The Oil of Cleansing”

THYME “The Oil of Releasing & Forgiving”

FRANKINCENSE “The Oil of Truth” 

CYPRESS “The Oil of Motion & Flow”

[12:00] The second full moon ritual is a WRITING RITUAL

Writing is a powerful tool for releasing what we no longer need. You can do this ritual in a special moon cycle journal, or using a loose piece of paper. First, place your hands over your journal or paper and take seven deep breaths repeating your intention between each inhalation and exhalation. 

After your intention has been set begin to put pen to paper and write down anything and everything you want to release from your life. You can do this in a list form, or write all over the page, or one word in a big letter size.

Ways to deepen your full moon writing ritual

#1 I recommend writing 1-2, maybe 3 words maximum on the paper or page. Sometimes when we’re trying to release too much, we feel overwhelmed and fearful. Remember that there will be another full moon in one month’s time and we can let go of anything else then.

#2 Destroy your paper. Burn it, drown it, rip it up into tiny little pieces and throw it in the trash! As you’re destroying your paper say aloud: “I release you! You are free and I am free, thank you for your time with me!”

[13:43] The third full moon ritual is a MOON BATH RITUAL

As I mentioned before the moon is very much connected to our emotions, and also the water element. Connecting with this lunar energy is one of my favourite full moon rituals, and it’s also very simple. 

Collect your favourite crystals, candles, bath salts, and essential oils (my favourite for this one is dōTERRA’s Balance Blend). Draw this healing bath on or around the full moon, placing the salts and essential oils inside the bath. Use the candles and crystals around the tub. 

While you're in the bath say your full moon intention aloud. Allow yourself to relax in the water feeling yourself submerging in the water and energy of the full moon.

Ways to deepen your full moon bath ritual

#1 Use moon water. To collect moon water you will need a glass jar with a lid and filtered water. Place the filtered water in a jar and seal it with a lid. Then leave the jar in the full moonlight overnight to “charge.” The next day you can drink the moon water, or add some or all of it to a bath following the night of the full moon into the waning phase. Remember this part of the lunar cycle is all about releasing, letting go, and tying up loose ends. Your bath ritual can continue for several days after the full moon.

#2 Take a dip in an outdoor pool, lake, or ocean. Bathing in the light of the moon that directly hits the water you’re in.

[16:04] The fourth full moon ritual is a FULL MOON CIRCLE or CEREMONY

Whenever I think of celebrating I also think of sharing with like minded friends! Why not amplify the full moon energy with a group of people who want to share the experience. 

Earlier this year my friend Candice and I hosted some virtual gatherings for the full moon and it was a really wonderful way to charge and release with others. 

You can make the circle or ceremony as simple or as creative as you wish! The key pieces to include are: intention setting, active listening to everyone in the circle, and a way for everyone to release together. This could be through writing and ripping up your journaling ritual. It could be through movement like yoga or dance, or perhaps music and sound. 

Perhaps everyone lights a candle at the beginning of the ceremony and puts the candle out together after the ceremony. 

Ways to deepen your full moon circle

#1 Pull Tarot or Oracle Cards. If you like to pull cards, why not bring a special deck to the ceremony? Set an intention with the group and allow each person to pull a card. Depending on the intention the card can signify what they must focus on, a special message for this time, or perhaps something the person can release. Have everyone take a photo of their card and journal about what the card means to them before returning it to the deck.

#2 Charge crystals, cards, keepsakes, or special trinkets. Create a physical circle with your group and lay a sacred circle blanket or cloth down in the middle, creating an altar. Have everyone add their special belongings to the center of the circle so that they can charge and absorb the energy of the full moon and the group during the ceremony.

[18:22] The fifth and final full moon ritual I will share to day is a MOON WISHES MANIFESTATION RITUAL

A popular theme during the full moon is manifesting. This helps to anchor your intention and bring your new moon desires to fruition. You will need paper, writing utensils, box or a jar, candles and a lighter or matches.

Begin by lighting a candle, bringing your awareness to the flame. Focus your mind on the flame and take seven deep breaths allowing any distracting thoughts to float away. Then bring your attention to your full moon intentions. Think about what you would like to release, and what you would like to attract into your life.

Write on your paper the things you would like to manifest or attract into your life over the next two-four weeks. These are your full moon wishes. Place your wishes someplace meaningful, like a beautiful box or a decorated jar. Set the jar or box outside in the moonlight. You can also set the box or jar on a windowsill. Blow out your candle.

In the morning, bring the wishes back inside and place them somewhere out of sight, but also somewhere you will remember to get them on the next full moon. Yes, I did say out of sight! Remember, the full moon is all about letting go! And the key to manifesting is to release your wishes and know that THEY ARE COMING! You don’t have to keep wishing, you now have to trust that your wishes – or something better – is on their way!

When the next full moon arrives, look at your moon wishes from the previous month. Did they come to fruition? Did something better come? What can you release this month to make room for your wishes?

Ways to deepen your full moon manifestation ritual

#1 Journal about the moment you receive your wish. Go into detail about what this manifestation looks like, sounds like, feels like, smells like, tastes like. Who are you with? Where are you? What emotions come up for you? Go into as much detail as you can and really embody the wish as if you already have it.

Talking about these rituals gets me so excited to celebrate today’s full moon! I’ve actually just thought of the perfect jar I want to use for my full moon wishes. I am surprised I haven’t already used this one before, but it popped into my head just now and I am excited to charge it tonight!

[21:20] At the beginning of this episode I mentioned that tonight’s moon is called the Full Corn Moon. But what does that even mean? Well there are different names and meanings of traditional full moons that correspond to each month. Let’s go through each of them briefly.

January – Wolf Moon: Gather with your wolf pack and hold precious energies close as resources may be scarce now. Take a look at what’s holding you back and make plans for how you can overcome personal challenges. Step into your wild self and howl at the full wolf moon!

February – Snow Moon: Time to hibernate and turn inward. Search within yourself to uncover your deepest wishes and dreams for the future seasons. Forgive and let go so that you can move forward with a love-filled heart.

March – Worm Moon: The final moon of winter, shifting energy into spring. Hold steady as the storm passes. Decide what you will leave behind as you enter into a new season. Look for the reminders of renewed life to motivate your forward motion. Feel deep gratitude for all that has brought you to the present moment.

April – Pink Moon: Charge your crystals, cards, and water, and restore balance in your life. This moon allows deep healing to begin as you release pent up emotions and negativity being stored in your body. Increase your positivity and healing by connecting to nature and gathering goodness.

May – Flower Moon: Abundance surrounds you as everything is now in bloom! The possibilities for your future are endless so keep your eyes and heart on your goals. While staying open to how they will manifest for you. Incorporate your favourite flowers or essential oils into your rituals this month. My favourite are aura baths! Sprinkle flower petals into your moon bath!

June – Strawberry Moon: The sweetness of summer is here! The longer days allow you to see everything more clearly, both the good and the bad. Stay accountable and take responsibility for mistakes. Incorporate sweetness into your rituals like fruits, warm tones, or treats. Cleanse and purify yourself of emotional clutter so that you can bloom as your best self!

July – Buck Moon: Embody the energy, strength and growth of the great deer. How have you grown this year? Celebrate your success under the full moon. Harness your heightened power, grabbing opportunities by the antlers and ride the momentum!

August – Sturgeon Moon: Reflection, learning, and wisdom. What have you learned from the journey up to this point? What wisdom will help you continue on this path of growth? Use the resources you’ve gained to prepare you for your future and the upcoming months.

September – Corn or Harvest Moon: Celebrate and reap the rewards of all your work! Connect to deep gratitude for the abundance in your life, remembering that you have everything you need right now.

October – Hunter’s Moon: Reflect on the summer months and build healthy habits for the long winter to come. Stock up on emotional and spiritual inspiration and positivity. It is time to work on your deep spiritual growth.

November – Beaver Moon: The season is shifting and it is time to reflect on your losses, both good and bad. Remember that the cycle of life includes death. Release and make room for a new birth. 

December – Cold Moon: This is the final moon of the year. It is a time of deep rest, resetting and major self care. Hibernate this full moon and know that this is a time to reflect on the last 12 months and a rebirth of new. Recharge and energize during this celebration. Good things are coming

Happy full moon! Have an incredible time celebrating and manifesting and letting go! 

Love and lunar light everyone!

 
Val Lavigne Life Women's Empowerment Podcast

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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E94: Natural Tools for Healthy Habits
 
 

E94: Natural Tools for Healthy Habits

Today I’m sharing some of my favourite natural tools and solutions to support healthy daily habits and rituals. I’ll be sharing the products, how I use them, and also how you can get yours if you are someone who is ready to elevate your everyday health and wellness!


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[1:09] The products in today’s episode are some of dōTERRA’s most popular oils and products, and the kit they are packaged in is part of our team’s annual Healthy Habits Program. Each year we run a Healthy Habits Program using these products, and a few others. Consider today a sneak peak or introduction into the program and the products it’s based around.

Let’s jump into the Healthy Habits Collection!

This kit includes five life changing essential oils including a unique grounding blend that smells like a magical forest. It also has five supplements for foundational nutrition and health, and lastly it includes everyone’s favourite natural muscle rub. This Healthy Habits Collection is available in the US and Canadian market, however I encourage purchasing from the US warehouse as it includes the fifth supplement that the Canadian warehouse does not yet have.

SHOP THE HEALTHY HABITS COLLECTION HERE

For those of you who don’t already know me, my name is Valerie LaVigne. I am a Health Coach, Business Owner, and lover of life. When people ask me to help them live a healthier lifestyle, the first thing I ask them is: “How much water do you drink every day?”

You would be amazed by how many of us are chronically dehydrated. You’ll be even more amazed at what happens when you start drinking the correct amount of quality water your body needs daily. Yes it can be THAT SIMPLE (sometimes).

[2:50] Drink More Quality Water

Drink at least half your bodyweight in ounces of water per day.

If you need a reminder, there is a Water Reminder App, you can set up your own reminders to track your progress.

If you’re hungry between or right after a meal, it’s usually because you’re thirsty. Drink up!

dōTERRA’s citrus oils are incredible and cleansing when you add them to your water! They have a chemical constitution calledlimonene in them. Lemon comes in the Healthy Habits kit, but you could also use Wild Orange, Green Mandarin, or my favourites: Grapefruit and Tangerine! Some other popular oils to add to water are Smart + Sassy and Peppermint! 

I add 1-2 drops of oil per Litre of water. Any time you’re adding oils to your water, you must use your glass or stainless steel water bottle. No plastic!

You can add on additional citrus oils to your purchase if you like.

[4:23] Now the true foundation to health and wellness is nutrition, which is why I take dōTERRA’s Lifelong Vitality Pack aka LLV daily.

Hello amazing daily supplements! After a few weeks of consistently taking these natural solutions, you may notice more energy, less pain, glowing skin, and stronger nails! I’ve noticed so many different areas of my body improving after taking these supplements, like less sugar cravings and more mental energy.

This package of three supplements was designed to be the perfect compliment of a balanced wholefood diet with the nutrient equivalent of 12 servings of fruits and veggies in every serving.

LLV Testimonials

The first of these three powerhouse supplements is the Microplex VMz

This is a complete vitamin mineral. It’s “complete” because the body is able to digest it AND use all the vitamins. The body treats it, absorbs it, and eliminates it just like it does with food.

Microplex VMz solves the absorption issues of vitamins and minerals in other supplements by using a glycoprotein matrix to help the body absorb vitamins, and chelated minerals (meaning the minerals bound to an amino acid). Basically it makes the supplement recognizable as food nutrients. Some of the many vitamins and minerals in this supplement are: vitamins A, D, E, C and B, and minerals calcium, magnesium, and zinc.

The second supplement in the LLV Pack is xEO Mega

Say hello to the ONLY omega supplement I have ever finished an entire container of. I used to dislike fish and would try to supplement it with omegas and I honestly tried them all. The fish burps, the chalky tablets, the liquid versions, the flavoured versions – GROSS. ALL OF THEM. I eventually just started eating fish because I hated the supplements I was trying… UNTIL dōTERRA’s xEO Mega! 

It’s combination of sea and land based Omega 3’s – which are crucial for our brains, and unique blend of essential oils (clove, frankincense, thyme, cumin, wild orange, peppermint, ginger, caraway, and german chamomile) add antioxidant protection – and the best part. No nasty burps!

This supplement is also available in the vegan package, however not part of the Healthy Habits Kit.

And finally the Alpha CRS+

A super powerful antioxidant that also gives us energy at the cellular level = natural energy for consistently feeling good 🙂 No energy drink sugar crashes after those garbage (fake) energy boosters.

The Alpha CRS+ stimulates overall cellular health which protects our DNA from being attacked by damaging free radicals.

[7:54] TerraZyme

This supplement supports healthy digestion and metabolism of enzyme-deficient, processed foods. You want to take 1 capsule with each meal, possibly two if your meal is mostly cooked or processed so that the food nutrients get properly absorbed.

TerraZyme also supports the conversion of food nutrients to cellular energy and promotes comfort for mild food intolerances. It contains a proprietary blend of 10 active whole-food enzymes that help your body digest complex carbs, fats, sugars, fiber, and proteins!

[8:31] PB Assist+ Probiotic

This supplement is available in the US version of the kit, however it is not yet available in Canada. Canadian dōTERRA current or new members can access the US kit through the US warehouse.

What I love about this probiotic is it has both pro AND pre biotic fibers that are double encapsulated for better absorption in the needed areas of the GI tract. They also look really cool and a little alien-like from other supplements you have have used or seen. AND you don’t have to keep them in the fridge! Which is amazing because I always forgot to take supplements I had to keep in the fridge.

PB Assist+ promotes balance and proliferation of beneficial bacteria. It helps to maintain healthy intestinal microflora balance. The way I like to explain is, is that this keeps the flowers in your belly garden happy and healthy.

[9:46] Daily healthy habits are not only what you’re putting into your body, but also how you are moving your body. Daily movement is key in creating a healthy lifestyle, as I always say, “a body in motion, stays in motion.”

Getting into a movement practice is a lot easier than it sounds. Most people overthink or over complicate starting a new workout routine or fitness schedule, but really it’s super simple, and the key is finding an exercise you love!

Personally, I really enjoy lifting weights at the gym. I also love yoga and pilates. I do not do well in Zumba, but once in a while I’ll pop into a spin class.

Since I’m not very consistent with spin, it’s a little add on when I can, and I focus on getting to the gym instead. Now that we have chosen our favourite workout style, we can create a realistic routine. Take a peek at your calendar and see if there are any gaps where you can schedule a workout in. Start with 2-3 times per week. 

If this is new for you, I recommend investing in a personal trainer, or signing up for group classes in advance. Keeping your schedule the same every week will help you make your workouts a habit. Be kind to yourself and do your best. Remember, you’re just starting out!

If your body isn’t used to lots of movement and/or exercise, your muscles will probably start telling you about. Which is why I LOVE dōTERRA’s Deep Blue Rub!

The Deep Blue Rub is a blend of different essential oils including: Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile, and Osmanthus blending together in a convenient and soothing cream.

This rub provides a comforting sensation of cooling and warmth to problem areas.

You can apply this to your feet and knees before or after exercise. My boyfriend loves this rub before because he says it helps him to activate his muscles. I enjoy the rub post because I like the cooling and soothing sensation.

It’s also great when you massage it into the neck and shoulders after a long day of work to ease muscle tension.

 

[12:22] Now I mentioned the Healthy Habits Collection also contains different essential oils and essential oil blends.

If you’ve been listening to the Women’s Empowerment Podcast, you’ll know that I teach a lot about essential oils and how to use them, so I will include those previous episodes in the show notes for you if you want to go back and re-listen. Or if you’re new to the show and you want some more information, everything you need can be found in the episodes listed below:

E90: Q&A: dōTERRA & Essential Oils
E88: Elevate Your Daily Routine with Essential Oils
E80: Q&A: My Monthly Wellness Boxing's 
E76: Green Cleaning with Essential Oils
E49: Raising Your Vibration with Essential Oils
E35: The Simplest Ways to Use Your Essential Oils
E32: Summer Essentials to Optimize Your Health
E24: Natural Solutions: Informed Self Care
E23: Natural Solutions: Reduce Synthetic Exposure
E22: Natural Solutions: Rest & Stress Management
E21: Natural Solutions: Nutrition & Exercise
E09: Top 10 Essential Oils Master Class
E02: Hormone Essentials

[12:52] Let’s talk about The Oils that come in the kit!

The first is Lavender. Most people have heard of, and could probably recognize this scent. What you may not know is that Lavender essential oil is known as “The Swiss Army Knife” of essential oils because it has SO MANY USES! I will include more information about lavender in the Healthy Habits Checklist freebie available in the show notes page for you. One of the most common uses of lavender is for its calming effect. You can add a few drops to your diffuser before bed, or place a drop on your pillow as part of your evening ritual. This helps with the transition from a busy day to a restful night.

Lemon is also part of the Healthy Habits Collection. It is one of my most used oils because I love the smell so much, and it’s great for making household cleaners! There are heaps of uses for lemon oil that I have put in the Healthy Habits Checklist, but my most favourite lemon oil hack is when I need to get something sticky off a surface! For example a price tag that leaves goo on a new flower pot. Or when you miss the mail person and the sticker they leave on the window leaves guck when you take it off. SImply add 5-8 drops of lemon EO onto a piece of paper towel and gently rub until the goo is gone! You might need a few more drops depending on the stickiness of the goo.

The “King of Essential Oils” is Frankincense and a small bottle of this oil is included in the Healthy Habits Collection. This oil is POWERFUL! It has many uses including soothing and warming the body, as well as helping glowing skin, and balancing mood. This oil is a wonderful companion to lavender in the diffuser before bed, or with lemon in the diffuser throughout the day for a fresh and warm mood boosting scent.

The Healthy Habits Collection comes with two different essential oil blends. The first is On Guard. This is also known as dōTERRA’s Protective Blend as it was designed to support immunity and fight harmful germs. I use On Guard and Lemon together in all purpose cleaning spray as it is safe and great for green cleaning kitchen surfaces. It’s wonderful in the diffuser and has a warm and spicy aroma.

Balance Blend is the other of the essential oil blends in the Healthy Habits Collection. This is also known as the Grounding Blend and it was the first of dōTERRA’s oils that I truly fell in love with. You see, the reason why I got into essential oils in the first place was because I was searching for a holistic approach to coping with anxiety. I started with the aromatherapy oil collection and really loved those oils, however something shifted deeply within me when I was introduced to Balance blend. I’m not sure what it was, but I’ll call it love at first smell!

I diffused this all day every day, and I would put a drop on the bottoms of my feet morning and night. It was an absolutely life-changing ritual for me that really helped me with my anxious feelings. I am still very much in love with this blend and I always recommend it to friends who are looking to find some relaxation and stability. It’s so simple to incorporate and very gentle and supportive. I’ll share more information about this blend and the other oils in the Healthy Habits Checklist.

 

[16:33] If you’re listening to this podcast episode and you’re thinking, “OH EM GEE this all sounds amazing and I would LOVE to get these natural tools into my home!” You can go to the show notes page and at the bottom you will see a link with information on how to join our essential oil community. When you purchase this collection through my link you will be sent the products I talked about today. Please send me an email with a picture or copy of your receipt so that I can support you in the products you purchased. You can refer back to this episode and the Healthy Habits Checklist as a guide for the specific oils and supplements I discussed today.

If you have any more questions you can contact me through my contact page. I would be happy to answer any of your questions!

 

Download the FREE Healthy Habits Checklist

Val Lavigne Life Women's Empowerment Podcast

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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E93: What No One Tells You About Your Anger & Aggression
 
 

E93: What No One Tells You About Your Anger & Aggression

If you've been feeling angry lately, you are not alone? This podcast episode is all about leaning into your feelings of anger and aggression so that you can heal and move forward...


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[00:23] Hello!!! Welcome back, I’m your host Valerie LaVigne recording this podcast episode from the beautiful and sunny southern ontario. Yes it does get very hot and sunny in a lot of parts of Canada and this summer has been particularly hot and steamy. And I’m not just talking about the scorching temperatures either!

 

It’s been weeks, months, and for many years of pain and anger surfacing. Through my meditation practice I’ve been noticing my own anger and aggression reach high boiling points. At times I’ve felt overwhelmingly impatient and frustrated with information and experiences over the last few months – some of what’s come up for me has been years of holding onto anger and pain. As someone who has spent a lot of time in personal development and personal observation, this has been a very interesting time of growth and exploration. 

I’ve been feeling a lot of discomfort, a lot of hurt, a lot of holding on, and a lot of surrender as well. 

There was a time where I thought being angry was a bad thing. I believed that I wasn’t allowed to feel angry and that those emotions had to be shut down immediately. I was taught to see the best in every situation, to look for something positive, to move past the pain. 

[2:02] What I was inadvertently doing was suppressing my anger and frustration. And do you know what’s worse than feeling angry? It’s holding on to that anger. It’s letting those emotions fester inside and eat away at you slowly. Basically, it’s not healthy.

When I noticed my recent feelings of anger and aggression begin to surface I became more angry because I “didn’t want to deal” with these feelings at the time. But I knew pushing them away wouldn’t help, so instead I decided to lean in and feel my anger. To allow my aggression to come up and out. 

The more I leaned in the angrier I got. My skin burned, my  head throbbed, my jaw felt tight. There was so much resistance to fully meeting my emotions, but I just kept leaning in and hurting. I began massaging my temples, jaw and face firmly with my finger tips. My breathing changed and I was forcing hot air out of my nose and mouth. Deep sighs, big tears, it all came out. Sounds, sounds came out too. Cries and yells. I buried my face into a pillow and then hit it with my fists. 

I did this until I exhausted myself. Letting out all the feels left me feeling tired and a bit numb. Almost like I had nothing else to cry. No more fight left in me. But as I lay there puffy eyed and tired, I felt a deep sense of healing. Like the release was a confirmation that my shadow self was being heard. Like my pain was finally being seen and met. Because I gave space for the anger, the grief, the hurt, the heaviness. I held myself in that space longer. Long enough to feel the deepest pains of all. The ones I had been suppressing. 

[4:32] When we give space to our emotions, the good, the bad, and the ugly, we allow deep healing, we make room for our souls to grow and expand. The power of this journey through our emotions doesn’t come from seeing the silver lining, it comes by our self-connection, self-exploration. 

Our spirituality doesn't mean always seeing the rainbows and stars, it’s about experiencing the storms so that the rainbow can appear. It’s about stepping into the darkness so that the stars can shine.

This shadow work and healing is ugly and it’s tough. Most people avoid the work. Don’t be like most people. And if you’re listening to this and currently going through your own work, know that it gets harder, and it gets easier. Be gentle with yourself. You are healing, and growing as humans do.

[5:55] Now we cannot always hold space for our anger as it appears in the exact moment. Sometimes the timing is inappropriate and we need to be in a safe environment so that we can lean in and heal vs. self destruct. Which is why I’d like to teach you a tool I’ve used for over a decade when I feel angry and aggressive. 

When you start to experience the feelings, notice them and say outloud or to yourself: I feel angry, or however you’re feeling. Note that you are calling out how you feel, not what you are. You are not your emotions, you are not your anger. You feelthese emotions.

Then close your eyes and take a few deep breaths. Visualize your emotions of anger and/or aggression as steam. Like in the cartoons, the steam comes out of the cartoons ears or nostrils. You can feel the steam doing the same if you like.

Now think about how we use steam in the everyday world. Where have you seen steam in your life?

  • It comes out of a hot kettle, it’s used to fuel machines like trains and ships.

  • Steam can be found in spas and home showers, off cookies freshly baked from the oven.

  • The steam from the cookies is information to our bodies that this food is too hot to eat. If we follow this information we can wait for the cookies to cool so we can eat them without burning our tongues. The steam from the kettle or cup of coffee or tea is the same. Information that tells us, don’t drink just yet.

  • Steam that fuels trains has been harnessed to make the engine move. To pull thousands of tons of weight across countries.

  • Steam in spas and showers are cleansing, relaxing, and detoxifying.

Now bring your awareness back to the vision of steam representing your anger. What information is this giving you? How can you use the steam and feelings to move forward? What do you need to cleanse or release? 

[8:48] This visualization practice helps us do three things:

The first thing is, it helps us separate ourselves from our emotions. We are ourselves, the anger is the steam. 

The second thing this practice helps us do is begin to release those emotions by seeing the steam move OUT of the nostrils and ears.

And finally, this visualization practice gets us to ask the necessary questions so that we can make helpful decisions to support our growth and healing. It helps us recognize our anger as something helpful rather than something hurtful. Remember, it’s only hurtful to us if we HOLD IT IN, or if we REACT to a situation without reading the information. We could burn ourselves by reacting to our anger, or burn someone else, or we could use that information to wait, and make a more emotionally intelligent decision or response.

Remember that this visualization practice is the beginning or introduction to much deeper work. Deep seeded anger does not come out so easily. Notice if your visualization practice shows you something else. Notice if the steam is a specific colour, or if it changes forms. Notice other parts of your physical body. Are you clenching your fists? Are you tightening your face or jaw? Is there pain in your abdomen or a closed feeling in your chest? Just like the steam from the hot tea, these other physical responses are information from your body. You can take a mental note of them and meditate on these areas for more information, or you can begin a journaling or movement practice to help move and shift the energy so that it can release also. 

[10:50] It’s a process. Remember that. I’ll say it again, be gentle with yourself. Your soul is expanding. You are learning, you are growing. You are beautiful in all the stages of your life and growth.

 
Val Lavigne Life Women's Empowerment Podcast

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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E92: An Action Plan for How to Be a Morning Person
 
 

E92: An Action Plan for How to Be a Morning Person

Hello there Women’s Empowerment Community, I hope you are doing well. For those of you who have been long-time listeners, welcome back! And for anyone who is new to the show, a very special welcome to you! Each week I bring you a new episode all about health, wealth, and /or happiness! This is a positive place for support, inclusivity, and kindness...


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[00:52] I’ve also been sprinkling in some bonus episodes – 1 to 2 per month – featuring some pretty incredible and empowering humans. To learn more about these bonus episodes, subscribe to wherever you’re listening to the show, and you will be reminded of all the new episodes!

Today’s episode is dedicated to Health & Wellness, and more specifically to anyone who has ever wanted to be a morning person. Haha I have to laugh because I get asked “help me be a morning person!?” all the time it’s pretty funny.

Especially since I’ve been “sleeping in” a lot more lately. Although a 7am or 7:30am sleep in time seems a bit crazy for some people, I used to get up at 5:30 every morning, and to be honest, I miss it! I’ll be getting into more of a set schedule soon though, and I’ll start to become more of an EARLY morning person again!

Now, you might be listening and thinking, “amazing, I’ve always wanted to be a morning person, or wake up earlier!” 

Or maybe you’re thinking: “what on earth do I want to get up earlier for?!”

[2:00] Well there are actually a lot of benefits to waking up early. Such as:

More Productivity

When I was consistently getting up early, I noticed higher levels of productivity for sure! There was always time for my selfcare first thing in the morning and it gave me the win, the motivation and the energy I needed to complete the other tasks. 

I also feel like I was better at planning and decision making because I had such a polished morning schedule that it was easier for me to schedule and organize the rest of my day and week since my workout, personal development, supplements and all that were completed before 8am and I never had to worry about when my “me time” was going to get done.

Balanced Mental Health 

One of the more noticeable and significant benefits to getting up early was the feeling of calmness when I woke up. My alarm is not very jarring either, and I never woke up feeling rushed or anxious to get somewhere or to do something. Starting the day with a jolting wake up or anxious feeling is not a great way to set the energy for the day ahead.

Better Sleep

If you’re in the transition period to becoming a morning person, sleep is something you’ll notice more immediately. Since you’re waking up earlier, you’ll also get tired earlier, but the key is to not take naps! You’re re-training your body clock and that also means your sleeping pattern. With consistency and a bit of time, you’ll feel your sleep improve. Eventually, you might even wake up early without an alarm!

Positivity

Since you’re getting QUALITY sleep, and experiencing less feelings of stress, you’ll also see that you’re more positive and happier overall!

More Energy

More rest = more happiness = more energy. Simple as that! 

If those five benefits of getting up earlier every day don’t convince you to also get up earlier, I’m not sure what will. I mean, who wouldn’t want to feel better, get more done, and be a nicer human? I’m convinced.

[4:20] Now that we’ve outlined the why, let’s get into the HOW.

Like any new habit, you’ve got to start slowly. Trust me when I say, becoming a morning person becomes a lot easier if you gradually wake up earlier each day. My best steps for starting slow are:

#1. Write down what time you wake up every morning.

#2. Decide what your ideal morning wake up time is.

#3. Set your alarm for 5-15 minutes earlier each day. Gradually working from the time you wake up now, to the time you want to wake up.

If you want to wake up 5 minutes earlier each day, it will take you 12 days for every hour.

If you want to wake up 10 minutes earlier each day, it will take you 6 days for every hour.

And if you want to wake up 15 minutes earlier each day, it will take you 4 days for every hour.

The key is to get your body in the habit of waking up earlier. So even if it takes you an entire month, you spent that month waking up earlier than you did the day before.

As an example of what this looks like in terms of the times, let’s say you’re currently waking up at 7:30am and you want to wake up at 6:30am.

Day one alarm: 7:25am
Day two alarm: 7:20am
Day three alarm: 7:15am
And so on.

Personally, I would do 15-30 minutes earlier each day, but that’s mostly because I’m getting back into an old habit and I really enjoy waking up earlier.

[5:55] When you’re becoming a morning person, your alarm clock is very important. Here are some Do’s and Don’ts of your alarm clock:

Don’t have a jarring alarm sound. It should wake you up, but it shouldn’t make you angry.
Do choose an alarm that gets your attention and motivates you to wake up.

Don’t hit snooze.
Do get out of bed right away, and make your bed as soon as you wake up. This gives you an easy win for the day, and you won’t want to go back into a bed you just made up.

Don’t have your alarm clock next to your bed. This is an old technique that works really well for some people.
Do put it somewhere far enough that you have to get up to turn off your alarm.

Don’t open emails or social media when you wake up
Do open the blinds and let the natural light into your room.

Don’t talk yourself out of waking up early
Do have a reason why you're waking up early, and a plan for what you'll do when you wake up first thing.

[7:05] What are you going to do with the extra time… two words: TAKE ADVANTAGE 

Enjoy your morning beverage, read a book, meditate, talk to your plants, watch the sunrise, go for a walk, get a workout in, do some watercolor painting, have a solo dance party in your living room. The morning is YOURS! All yours, and you’ve got to take advantage of it!

This is not an opportunity to be mindless and wandering around, it’s time to make the absolute most of the time to do what feels good to you!

When I was waking up early my morning routine was the same almost every single day:

Wake up, make bed
Gym for weight lifting
Shower, skincare + supplements
Warm beverage ritual (coffee, bone broth, tea, depending)
Meditation + Journaling 

I did that all within two hours, and it would have been shorter if I was working out from home verses driving to the gym each morning. 

Remember, if you’re getting up 15 minutes earlier each day, you want to realistically choose something that you can do in those extra 15 minutes. Maybe it’s a light stretch while your coffee brews, or a 5 minute meditation outside. You choose your magical morning. 

[8:32] HOT TIPS:

Schedule your morning. Put your new wake up time in your calendar and the 1 or 2 things you want to do each morning. 

Make the morning easy for you by creating triggers for your new habits and morning routine. This is anything that makes your morning easier to do. For example, if you want to stretch in the morning, roll out your yoga mat the night before. If you want to enjoy a tea or coffee while you watch the sunrise, prepare the kettle and your mug, so when you wake up all you have to do is boil the water.

[9:05] The Power Hour:

Eventually you might be waking up one hour earlier than normal, and you might want to try “the power hour”. This is something I learned years ago and I can’t remember where I first heard it, but basically you break your hour into three 20 minute pieces: Movement, Mindfulness, and Personal Growth/Development.

It gives you some structure for your morning and also flexibility because you get to choose what type of movement, mindfulness, and personal growth practice you’d like!

Here are some ideas of movement:

  • Stretching, yoga

  • Pilates

  • Spin

  • Swimming

  • Weight training

  • Bootcamp

  • Dance party

Your mindfulness practice could be:

  • Meditation

  • Slow walk

  • Time in nature or with plants

  • Preparing a morning beverage and drinking it peacefully or while watching the sunrise

  • Reading an inspirational book

  • Repeating affirmations

For personal development you could:

  • Read a personal development book

  • Learn a new skill: maybe a language or how to paint

  • Listen to an inspiring podcast or audio book

  • The lists could go on and on!

[10:27] A morning person’s best kept secret: 

A great morning routine actually begins with a solid evening routine. Getting to bed and getting quality sleep is the key to a great morning routine. As I mentioned before, the transition period is a little tougher, but once you become more consistent with waking up early, your body will also want to go to bed a little earlier, don’t fight it! Instead, be prepared for rest.

Create healthy boundaries around your evenings like closing down technology an hour before bedtime, winddown from your day with a slower evening. You could incorporate a relaxing bath, a gentle stretch, a journaling practice, and even an oracle card reading or crystal cleansing.

E34: 7 Things You Must Do When Creating Healthy Boundaries

[11:29] Alright, so let’s create an action plan for you! 

Step One: Be Intentional 

Decide why it’s important for you to be a morning person and wake up earlier. Write that down. Set your alarm for your gradual wake up time. Depending on whether you’re waking up 5 minutes earlier or 15 minutes earlier, get clear about how you will take advantage of that extra time – no scrolling on instagram!

Step Two: Schedule Your Morning

Whether you use a physical planner or an online calendar, time block your earlier morning for your new habits/practices. Put it into your schedule even if it’s a 5 minute meditation practice or a silent coffee ritual. What gets scheduled is what gets done!

Step Three: Set Up Habit Triggers

Roll out the mat, prep the kettle, pull out the watercolour paint lit or the watering can for your plants. Make the morning easier by setting up habit triggers. This will help you make the most of your morning and really enjoy it!

Step Four: Create the Evening Mood

Decide on your simple evening routine to help you close the day and prepare for sleep. Maybe it’s a shower where you feel the stress or heaviness of the day wash off your body. Maybe it’s dimming the lights and meditating in bed. Perhaps it’s tidying up the kitchen for a fresher, cleaner morning. Getting into this routine will allow you to create book-ends of your day. You’ll be able to create a more meaningful start and end to the day with these intentions and rituals.

[13:22]  Being a “Morning Person” doesn’t have to be complicated. In fact, most of the time we stress ourselves out thinking that it's more complicated and painful than it actually is! You can seriously become a morning, or early morning person in four simple action steps.

Share your morning and evening routines with me on instagram @vallavignelife and use the hashtag #MorningsForMe 

 
Val Lavigne Life Women's Empowerment Podcast

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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E90: Q&A: dōTERRA & Essential Oils
 
 

E90: Q&A: dōTERRA & Essential Oils

It's our 9th Q&A episode! Here are your dōTERRA & essential oil questions answered...


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[1:30] #1. Val, there are so many essential oil companies to choose from! Why do you onlyuse dōTERRA?

I get this question all the time and I love it, because dōTERRA is the only essential oil company I trust and the only one I purchase from for five main reasons:

1. Transparency

If there is anything I look for in companies I purchase from, especially larger ones, it’s their transparency. dōTERRA has fully transparent third-party testing on all their essential oils and products. If you check the bottom of your dōTERRA essential oil bottle, you’ll find a code where you can use at SOURCETOYOU.COM and learn about all the chemical constituents of that exact batch. 

There is no hiding with dōTERRA, no BS, only the highest quality oils. Here’s also what’s so great about their outstanding transparency: other essential oil companies do not like this, it keeps their CEO’s up at night because they know they can’t offer the same level of honesty to their customers. 

dōTERRA is truly the leading company in the essential oil industry and natural health space.

CPTG Quality & Testing

Source to You

2. Sourcing

dōTERRA has the most incredible global co-impact sourcing model that serves countries, families, women, and small businesses all around the world. One of the countries they work with is Guatemala, which is a place that has my heart as I have visited and travelled there a few times. I was so excited when I found out dōTERRA sources their Cardamom from dōTERRA and even more excited when I learned that Cardamom was one of the oils in my most favourite blend: Easy Air aka Breathe. Knowing that this single bottle of essential oil is not only helping my health, but also people in Guatemala was really game-changing on how I wanted to be involved with the company. It’s one of the reasons why I decided to become a Wellness Advocate and sell essential oils.

dōTERRA Co-Impact Sourcing Trip Guatemala

Healing Hands Foundation Guatemala

The other part of their co-impact sourcing model is that they cut out the middle man to provide better relationships, proper pay, and more opportunities for their sourcing partners. This is really powerful in making a positive global impact, and this is really important to me in creating a better world.

More information on dōTERRA’s Co-Impact Sourcing: https://www.doterra.com/SG/en_SG/difference-co-impact-sourcing 

Not only that, but they’re sourcing plants from their natural habitats where they grow and thrive naturally. Sure, Canada has the infrastructure and resources to grow lemon trees, but they don’t naturally grow here. A lemon from Brazil, or Italy however, that lemon is going to be much more potent and pure, and easier to harvest and grow. The sourcing model is sustainable. 

dōTERRA Lemon Essential Oil

3. Leadership

The team leading dōTERRA believes in the integrity of their product and their company. A team of great leaders who want to empower their employees, partners, and customers to up-level their health, wealth and lives.

dōTERRA’s Seven Founding Executives

4. Culture

At my first convention I was really ready to “drink the Kool-Aid” as they call it, but the truth is, I walked into a warm and welcoming community of people with core values of health, and helping others that aligned with me and my values. So many people have been willing to help me succeed and grow and support one another in this community. 

There are also so many resources to support customers and advocates in dōTERRA, here are some free ebooks 

5. Compensation

I’ve done my fair share of research into a variety of network marketing companies and few compare to dōTERRA’s very generous compensation plan. I have been so grateful for this level of compensation, even more when my “day job” took a dark turn when studio’s shut down and I wasn’t getting that pay cheque. I still had residual/passive income coming in from helping and teaching people how to use and purchase their own oils and natural solutions. 

[11:33] #2. How do you use essential oils?

Episode #35: The Simplest Ways to Use Your Essential Oils

There are four main ways to use essential oils:

1. Aromatically

This is the most common way to use essential oils. You can place oils in a diffuser, you can add a drop to your palms and create a hand diffuser by cupping your hands and taking a few deep breaths, you can add oils to a cotton ball and place it in the vent of your car, you can add them to a dryer sheet for a fresh scent for your laundry, you can make a mister spray and spray a room with a blend you’ve created. 

2. Topically

Most oils can be used on your skin. Some uses for these types of oils are for glowing skin, soothing sores or muscle tension. You can also use the oils on your hair and nails to support your health that way. I like dōTERRA’s ZenGest (aka DigestZen) on my belly to help with bloating and tummy trouble.

Essential oils can be readily absorbed into the skin and some really popular areas for using the oils are: soles of the feet, pulse points, and the spine.

They make for great PUREfumes, and you can also use them in a moisturizer, bath salt blend, or for a hot/cold compress. (In question #5 I’ll share more info about best practices for topical use.)

3. Internally

You can ingest some of dōTERRA’s essential oils. Some of the benefits of internal use are:promoting healthy cell function, supporting gastrointestinal health, maintain healthy immune function, or internal cleansing benefits. They’re also great for adding potent flavours to food and beverages! 

This is dōTERRA's excellent free ebook that talks specifically about internal use.

4. Environmentally

The fourth way to use essential oils is environmentally. This is similar to topical, however I’m speaking specifically to surfaces other than your body. The most common way to use oils environmentally is through green cleaning! Making household cleaners, sprays, and recipes as well as recipes for wood polish are some of the ways to use dōTERRA’s products. Here is the link to the Green Cleaning eBook I created for specific recipes! 

Mister Spray Recipes: @vallavignelife

dilution-chart

[14:57] #3. What do I need to know about using oils safely?

This is a great question, and if you’re new to essential oils, you’ll want to listen up!

One of the reasons why aromatic use is the most popular way to use essential oils is because it is the safest. You can diffuse and smell oils all day long.

Topical and internal use, there is a little more you’ll want to understand, especially depending on the age of the person using the oils since oils are so potent. I’m going to share an oil safety usage chart in the show notes page for you and this will explain how many drops you can use for adults and children topically and internally. 

Some best practices for safe essential oil use are:

Always read the labels. This is the easiest way to know if there are any warnings or recommendations made by the manufacturer

Avoid certain areas. Inside your nose, ears, eyes, broken skin, or other sensitive areas. I totally got peppermint oil a little too close to my eyes and I teared up for a while before it stopped irritating my eyes.

Dilute oils to minimize skin sensitivity. The chart that I’ll share on the show notes page will have information on how to dilute the oils. A common way to dilute oils is with fractionated coconut oil, which is a type of carrier oil. I’ll talk more about this oil a little later in this episode.

Know your strong oils. Some essential oils should always be diluted before putting them on the skin such as: Cassia, Cinnamon Bark, Clove, Oregano, and Thyme. 

Be careful of sun sensitivity. Some essential oils are photosensitive and pose a risk for sun sensitivity – mostly citrus oils! These oils include: Bergamot, Green Mandarin, Grapefruit, Lemon, Lime, Tangerine, and Wild Orange. This type of warning should be on the label. Avoid direct sunlight or UV rays for at least 12 hours following the use of these oils.

dōTERRA oil safety guide

More dōTERRA safety info

[18:24] #4. Blending Essential Oils

There are several questions I get when it comes to blending your essential oils. Like… 

[18:34] How do you blend them?

Short answer: you put a couple drops of the oils in the diffuser, cup of epsom salts, or in a roller bottle and voila! Your oils are blended. 

If you’re not sure which oils blend well together, you can google or pinterest search different oil smells that compliment each other. I also have a few books that mention which oils blend well with the oils in the books. I will be sharing these books and a few other resources in question #6.

The other thing I do is take off the caps of the oils and hold all the tops in my hand and smell them to see if I like the oils blended together before I actually put them in a roller or in the diffuser. If you like some oils more than others you can add more drops of the oils you like, and fewer of the oils you don’t necessarily love and still get the benefits of all the oils together!

[19:38] What are your favourite diffuser blends?

I can never choose just one favourite diffuser blend. There are so many great blends out there and I actually made a freebie called: 108 Diffuser Blends. Use the big yellow button do download your copy!

But since we’re here, one of my favourite diffuser blends is “Liquid Sunshine”
4 drops grapefruit
3 drops cheer blend
1 drop peppermint

[20:13] Walk us through the process of creating an oil blend for ______.

This really depends on what kind of blend you want. For today I’ll use the examples of sleep, mood, and pain.

The first thing I do is get out my Essential Life Book. I look up the ailment, body system or focus I want to support and check out the oils. 

[SLEEP] So when I go to the “sleep” section of the book I can see the top solutions, I can get more specific with certain conditions, and they also have some remedies here with specific recipes I can use.

Here I see that Lavender, Vetiver, and Roman Chamomile oils are great for sleeping, and since I have all those oils I’ll open the bottles, smell them and create a diffuser blend. Since I like Lavender the best I’ll add a few extra drops of this in the diffuser along with Vetiver and Roamn Chamomile.

[MOOD] When I search for “mood” I find the Mood and Behaviour section of the book and here I see more oils. Beside the oils it tells me a little more about how it supports the mood. For example it says lavender calms and relaxes, increases the ability to express feelings. WIld orange and tangerine melts away anxiousness and energizes. Cedarwood grounds, promotes a sense of belonging and being connected socially. Bergamot helps increase self-confidence. 

With this information I decide that I want to make a roller bottle for purefume and I mix these five oils together in the bottle. If I don’t know how many of each oil to put in, I will sometimes do equal parts or decide that I want a more earthy tone to the blend so I’ll add in more woody oils or I’ll put more cedarwood in the blend.

[PAIN] For our last blending example, let’s talk about pain. There is a section in the book called Pain & Inflammation. You can get more specific on what sort of pain you are in and this will help determine which oils would be best to use to support this type of pain.

One of the remedies in the book is for a sore muscle soak: mix 4 drops of black pepper, 2 drops of rosemary, 1 drop of ginger into ½ cup epsom salt. Add to a bathtub of hot water and soak for up to thirty minutes. Remember to drink lots of water while soaking and thereafter.

I like all of these oils and I also like lemongrass, and from my own personal experience and research I know that lemongrass is supportive for the joints, tendons, ligaments, and lymphatic congestion so I will add some of that to the muscle soak as well!

More than anything I find that what’s important is if you find a list of 5 oils that are beneficial and you have 3 of them, 3 is better than none. PLUS! A lot of oils have many benefits and can be used in multiple ways, like we saw with lavender in sleep and mood.

[24:56] #5. What are carrier oils and how do we use them?

Carrier oils are base oils and are named because they “carry” an essential oil to the skin. They are used to dilute essential oils before applying them directly to your skin. Typically they are cold-pressed oils that are produced from fatty portions of a specific plant.

Some different carrier oils are:

Fractionated Coconut Oil
This is the carrier oil I use the most as it is light, doesn’t go rancid and leaves no residue. It’s great for all skin types, however I do not often use it on my face, unless it’s a roller blend for headaches which I use on my temples and forehead.

Almond Oil
Almond oil is popular for soothing dry or irritated skin. It’s slightly oily but great for beauty and other health recipes. 

Grapeseed Oil
This oil is best for delicate skin types. It’s commonly used in cosmetics and is relatively odorless.

Jojoba Oil
This oil closely resembles natural oils of the skin. It’s waxy and more expensive than other carrier oils, however it has a non-greasy feeling and is odourless.

Olive Oil
Olive oil is a well-recognized carrier oil popular for hair. It is high in vitamin and mineral count but it is very heavy, oily, and has a strong odor.

To use these carrier oils will depend on what you’re using them for, however the simplest way to use them is to add a tsp of the carrier oil and your essential oils (see the dilution chart in the show notes page to know how many drops of the oil to use) and then massage it into your skin or area of concern. 

You can also use them when you make roller bottle blends. Add the oils to a roller bottle, top with the carrier oil. Close the bottle up, shake well and easily use topically!

[26:59] #6. What Are Your Favourite Resources for Learning About Essential Oils?

dōTERRA.com

There are a lot of resources on the website all about their specific essential oils.

Books

The Essential Life Book, which is also available as an app

Emotions & Essential Oils 

Advanced Oil Magic 

The Essential Oils Hormone Solution 

Renegade Beauty

Instagram

Searching the hashtag #doterra or #doterraessentailoils has gotten me a lot of great information and accounts to follow

Pinterest

There are endless essential oil recipes here, simply search whatever you’re looking for, and you can add “doterra” onto that.

Podcasts

Essential Oil Solutions with dōTERRA 

Healthy Essentials Podcast w/Lindsay Mustard 

Essentially You Podcast w/Dr. Mariza Snyder 

Hol:Fit Talks w/Ange Peters 

[28:48] #7. Which Essential Oils are a Must-Have? How Do We Choose Our First Oils? 

Excellent question! These are all great questions, and to be honest they all answer differently depending on the person. When choosing your first oils, you want to invest in the ones that support your most immediate health goals. Since we all have different health goals, our collection of oils will look a little differently.

What I suggest is writing down all your health goals across the top of a page or spreadsheet. Then, research which oils support each of your goals. Write or type the oil names or oil blends out under each goal. Once you’ve created a list of oils for each of your goals, notice which oils show up in more than one list. Start with those oils.

If you prefer, you can focus on one health goal at a time and choose a few oils that support a single goal. 

dōTERRA has a very popular enrolment kit for when you’re just starting out called the Healthy Essentials Collection and it is amazing!

It comes with dōTERRA’s 10 most popular oils and blends like:
Peppermint, Lavender, Lemon, Copaiba
On Guard, Easy Air, Adaptiv, Balance & Deep Blue

It also comes with their latest petal diffuser and is perfect for anyone who is really interested in taking control of their own health and elevating their wellness and their home environment. I use all of these oils almost every day. Not just in the diffuser, but some of them I also use typically or internally.

The link to this kit is: Healthy Essentials Enrolment Collection. If you use the link, it will connect you to my wellness team and anyone who purchases this kit will also receive a 1:1 wellness consultation with me. This is where we discuss how to use these particular oils to support your health goals and really create rituals and routines to elevate your health.

[31:04] #8. How Do You Use Essential Oils in Your Daily Life?

This is a question I get often, and I also post a lot about this on my social media. It’s a question I can answer in a lot of depth so I decided to do so in a podcast episode. A couple of week’s ago I published an episode called Elevate Your Daily Routine with Essential Oils and I answered this question and more.

Episode 88: Elevate Your Daily Routines with Essential Oils

 

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Val Lavigne Life Women's Empowerment Podcast

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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E89: Sexuality & The Sacral Chakra
 
 

E89: Sexuality & The Sacral Chakra

Today we’re continuing with our chakra series, and we’ll be diving deeper into our second chakra...


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[00:56] Before we take a closer look at the sacral chakra, here is a quick review of the seven main chakras, also known as energy centres, in the body:

Chakra One: Is the root chakra located at the base of the spine/tailbone

Episode 64: Reclaim Your Roots with the First Chakra


Chakra Two: Is the sacral chakra, located at the reproductive organs, below the belly button

Episode 89: Sexuality & The Sacral Chakra

Chakra Three: Is the core or solar plexus chakra, located in the abdomen above the belly button 

Episode 79: Confidence & The Core Chakra

Chakra Four: is the heart chakra, at the centre of the chest

Episode 96: Harmony & the Heart Chakra

Chakra Five: is the throat chakra, located at the throat

Episode 58: Speak Your Truth with the Fifth Chakra

Chakra Six: Is called the third eye chakra located at the forehead, between the eyebrows

Episode 71: Intuition & The Third Eye Chakra

And lastly, Chakra Seven: the crown chakra, located at the top of the head.

Episode 105: Divine Connection with the Crown Chakra

 

[1:42] Not only do the chakras correspond with a specific location in the physical body, they also serve emotional, mental, and spiritual purposes. The second chakra, also called the sacral chakra, is a very fluid, emotional, and sexual energy centre. The meaning of this chakra; or the purpose is movement and connection. In Sanskrit the name for the Sacral Chakra is “Svadhisthana” which translates to “sweetness.” 

[2:11] The chakras also have colours, issues, identity, demons, characteristics, and much more.

The themes around the second chakra will be centred around emotions, movement, sexuality, pleasure, flow, sensation, duality, and desire. This chakra is represented by the colour orange.

As a very emotional energy centre in the body, it might not come as a surprise that the element of this chakra is water. We are moving away from the solid foundation of the first chakra, into the changing and shape shifting liquid of the second chakra.

You can think of the first chakra as the cup or container, and the second chakra as the contents of that container. Without the container, the water element flows out leaving the cup to be empty and dry, but with a container that is too tight, there is nowhere for the water to flow. The water becomes stale and stagnant.

[3:14] Change and flow become important pieces to this energy centre, because through change our consciousness finds expansion. As we grow, we also change. We are now learning to let go, and flow!

In the physical world this means literally getting up and moving our bodies. Shake what your mama gave you! Through physical movement we change the appearance of our bodies, we build muscles, increase flexibility, release endorphins, and more. In play there is movement, and there is pleasure in play.

We can also practice observing our movements, as our body language gives us information about emotions, and feelings. Even subtle changes in facial expressions can reveal different types of feelings.

As I mentioned before, movement and connection are the essential functions of the second chakra. There are several different ways we can move, and there are also many ways we can connect and make contact.

[4:15] For instance through sensation. Our senses can be seen as a gateway between the internal and external world. Take a moment to notice the sights, and sounds around you. As I am making my podcast notes I can hear the buzzing cicadas. I can see the words form on my computer screen. What about your sense of touch? What can you touch, what can you taste? When we sense something new, or bring awareness to a sense, our inner world changes. We take in the senses like data being uploaded to our overall system. Sensations help us connect and give meaning to our experiences. Senses can be seen as information, not only from the outside world, but also from our own bodies. It is a language other than English, which I am speaking to you right now. Understanding the sensations we feel, see, hear, taste, and smell allows us to communicate with our own bodies.

[5:44] Pleasure is another form of contact and connection. Once you’ve accomplished your daily tasks or to-do list, what’s your next move? It’s probably going to be drawing a bubble bath, or lounging on the coach. Maybe it means coming home from a long day at work and taking off your bra as soon as you walk through the door. In her book, Eastern Body Western Mind, Anodea Judithwrites, “Pleasure invites us to extend, expand, and tune in to our senses.” She continues later to say, “Our culture equates maturity with the ability to deny pleasure. We are often told to put our pleasures away as we grow older – to sit still, work hard, deny or control our feelings”

This denial results in the constriction I talked about before. When movement, emotions, energy, water, is constricted, we limit ourselves and build up the charge that has no way of flowing or letting go. Which then leads to rigidity, disconnection, and discomfort; a lack of pleasure.

[6:58] Emotions are a huge part of this chakra. The senses are bringing in the information, where our feelings are sending us information from our unconscious. Our emotions also influence our reactions, so even though our feelings have a mind of their own, we can still choose to respond to our emotions. This becomes more difficult when we bottle them up, or when there is an imbalance in the sacral chakra and the energy/emotions cannot flow!

Allowing this flow, this releasing of emotions, frees the body, and we can do this through movement. Last summer I was healing and grieving a loss. Any time I experienced emotions starting to bubble up to the surface, any time I felt discomfort, anger, sadness, or grief, I would grab my yoga mat and intuitively move my body. I did this almost every single day for the entire summer. It was so great to get on my mat outside in the fresh air. Sometimes in the scorching heat. But every time my body moved, and I was able to breathe deeper, move further, and release the feelings that moved through me. Coincidentally I was also practicing beside a pool, and even close to the ocean when I visited California last summer. Lots of healing through movement, and connecting to the element water, and the sacral chakra.

[9:23] Another expression of the second chakra is sexuality. Sexuality goes beyond our self connection, or the connection to experiences, and connects us with another. It is also the basic force of attraction, uniting desire and grounding us for our next chakra: power. To embrace the essence and energy of sexuality, we must also have the capacity to surrender, the ability to flow with nature, and the emotional body. In our culture, like play and pleasure, sexuality is greatly misunderstood. We’ll discuss this more in a moment when we get into the deficiencies of the second chakra, however guilt locks the gateway to transformation and pleasure. This results in sexuality being rejected and hiding in a shadow where it takes on a dark form that desperately seeks connection.

[10:35] Reclaiming our second chakra means reclaiming our own right feel, and our right to healthy sexuality. This means connecting to our senses, allowing our emotions to flow, experiencing pleasure unapologetically, being passionate about what we desire, and a healthy expression of sexuality.

When a chakra is balanced, it is healthy. A healthy sacral chakra can be seen through:

  • Grateful movements

  • Emotional intelligence

  • The ability to experience pleasures

  • Nurturing self and nurturing others

  • The ability to change and

  • Healthy boundaries

Sacral chakra deficiencies include:

  • Rigidity in the body and attitudes

  • Frigidity and/or fear of sex

  • Poor social skills

  • Denial of pleasure

  • Excessive boundaries

  • Fear of change

Sacral chakra excess include:

  • Sexual acting out, sexual addiction

  • Pleasure addiction

  • Excessively strong emotions

  • Oversensitive

  • Poor boundaries, invasion of others

  • Seductive manipulation

  • Emotional dependency

[12:04] The climate of our culture is stormy in regards to conversations, attitudes, and healing the sacral chakra. It’s difficult to understand or distinguish what a healthy sexuality is, how to do “emotional work,” how to set and respect healthy boundaries.

The best way that I approach my own chakra healing is encouraging balance. Consider your chakras as sphere’s of energy swirling around and around. Sit in silence, stillness, and meditation to determine whether your second chakra is excess or deficient.

As you connect with yourself, consider the other parts of the sacral chakra: emotions, pleasure, sensation, movement, sexuality, desire, and guilt. Notice where your energy fits along the spectrum and you will know whether to release your sensations and excitement or whether to contain your emotions and energy.

When you are practicing any type of healing, it’s important to provide a safe space. This will help promote the healing. A safe space means allowing the energy to move, flow, and restore balance in the body. Remember that feelings of shame and guilt lock the gateway to transformation and pleasure. For emotions to flow, we need to remove locks. This can take time as trauma and ongoing stress interrupt and upset the flow of energy. Healing also requires permission to feel and release, and transform. 

[14:09] Movement and emotions are essential to healing the second chakra. I think this is why my grief healing went so smoothly last year, because I allowed myself to feel the emotions, and I moved through them, breathed through them. I also believe that sitting and holding your emotions can be an important part to honouring your feelings. As if to say, “I see you, I hear you, I feel your pain.” This can be helpful to the beginning of the healing process, however it’s very important to let them go and let love flow through. 

As I mentioned, the healing process takes time. Think of it as thawing an ice cube. The emotions are cold, constricted, hard. With time and warmth the ice cube begins to melt, taking the shape of water and slowly flowing. 

Someone once told me, “When you cry, your heart is healing.” and I think of it as the ice cold pain in my heart melting and releasing the suffering. Allowing that pain to move and flow.

[17:37] The opposite form of healing would be for an excessive second chakra to create containment of the emotions and excitement. Anodea Judith writes, “Containment means not acting immediately upon a feeling, urge, desire, or energy before it can come fully into consciousness, where it might be too threatening. Without containment, there is no storage of energy and virtually no power.”

It’s not about denying or ignoring experiences, it’s about responding instead of reacting. Ultimately it’s about becoming emotionally intelligent. We can recognize our level of emotional intelligence based on how we habitually respond to certain situations. We will notice it the most under stress, pressure, or when we’re feeling anger or anxiety. We can learn what we do, and also learn about other tools and ways to resolve this poor reaction to something more constructive. 

For example: when I am feeling anxious I typically start to feel panicked and hold my breath. Sometimes this leads to overwhelm and crying. Since I know this about myself, I chose to learn about alternative tools to coping with these anxious feelings. Before I get anywhere near feelings of panic, I take several deep breaths and start to slow my breathing down. Big belly breaths help calm the nervous system. Then I can step into a more focused mindset, and understand the situation more clearly: What is the issue? What is in my control? Who can I reach out to for guidance or support?

When I’m feeling angry I tend to lash out and speak – or raise my voice – and say things without thinking first. Knowing this, I now connect to my breath, and count to 10 in my head. It sounds very elementary, and it’s because it is. The difference between a child counting to 10 when they’re angry, and how I’m doing it, is that while I’m counting I am also using the THINK method. Also elementary for some:

T.H.I.N.K. stands for:
T is it true?
H is it helpful?
I is it inspiring?
N is it necessary?
K is it kind?

More often than not, when I am angry, what I want to say is none of these things, so I breathe and let the not-so-positive thought go so that I can move onto something more constructive. 

[21:04] When it comes to sexual healing, this is an area that our culture tries to separate or hide from important conversations. But sexual healing can not be done in isolation because it involves many levels of consciousness. It requires all parts of the sacral chakra: desire, emotion, movement, sensation, pleasure, as they all need to work together to heal our sexuality. This begins within ourselves and our connection to ourselves. Understand our desires, emotions, movements, sensations, and pleasures. Learning how to balance them, and how to heal. 

BOOK: Eastern Body, Western Mind by Anodea Judith

 

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Val Lavigne Life Women's Empowerment Podcast

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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E88: Elevate Your Daily Routines with Essential Oils
 
 

E88: Elevate Your Daily Routines with Essential Oils

WHOA! I've been getting so many questions about essential oils, and this trendy question needed it's own episode. Time to go #BehindTheScenes into how I use dōTERRA oils to elevate my daily routines...


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[00:25] Hello and welcome back to the women’s empowerment podcast, I am your host Valerie LaVigne, and I am so grateful that you are choosing to listen to this particular podcast today. I recently learned that there are over 1 million different podcasts out there, and to know that you are listening to this one, well it is an absolute honour. 

Another really exciting moment for the podcast this month was that we have officially reached over 10,000 unique downloads, and I could not have done that without you. Thank you so much! Honestly, it means the world. If you haven’t already, I would love for you to write your honest review over on iTunes. It helps me to create more episodes and for more people to find and benefit from the show. 

Also if you want to connect with me personally, leave a comment at the bottom of this page. I love meeting the listeners and getting to know you all better, so don’t be shy! You can also connect with me on instagram @vallavignelife!

Speaking of instagram! I usually use this platform to connect with my audience to learn more about what you’d love to hear on the show. I find that I pop into the stories and slide into dms asking some of my listeners turned followers or followers turned listeners and ask them if they have any ideas, suggestions, or questions. 

I was pleasantly surprised about how many essential oil questions I got! WHOA! I actually got so many that I’ve decided to make the upcoming Q&A episode about the most popular questions, and while I was organizing all the questions I discovered a very interesting theme or idea for a separate episode.

[2:24] This underlying theme was how I use dōTERRA products and oils in my everyday life, and as I was thinking of how to answer I realized that it’s a huge part of my lifestyle and it needed it’s own episode. So today I bring to you: How to Elevate Your Daily Routines with Essential Oils.

I’ll speak more about this in episode 90, but for now I’ll explain one of the main reasons I chose dōTERRA for all my essential oils instead of any other company. And the main reason is because of their quality and transparency. When it comes to essential oils, high quality is the most important factor. If an essential oil isn’t 100 percent pure, it’s not going to work. The problem is, essential oils have become very popular, very mainstream over the last few years, and although this is exciting, it’s also very concerning for people like me who actually understand the power of oils and the industry.

There is no governing body that regulates the essential oil industry. This means that anyone and everyone can label their bottle of “essential oil” as 100 percent pure even if it’s mostly synthetic fragrance AKA FAKE!

dōTTERA is the leader in the essential oil market and natural health space for many reasons, but one of those reasons is transparency. They label each bottle and batch of essential oil with a code which you can then use to look up the exact chemical constituents of that bottle. They tell you exactly what’s in it, no problem, because they know that they have an incredible product and the highest quality. They have the highest standard and have created their own quality standard called CPTG Certified Pure Tested Grade. Which means each of their oils and products go through multiple forms of testing to ensure the highest quality of oils.

If you have other oils at home that you purchased from a health food store or another essential oil company, you could definitely get it tested to better understand the quality of that specific bottle, but to get these test results you’ll need to pay about $200 per test. I bet you can guess why most people don’t get their $8 dollar bottle of Frankincense that they bought from Whole Foods tested. In fact, I’ll save you the $8 + $200 right now to tell you that a bottle of pure frankincense oil is going to cost you more than $8 (and less than $100!) But anyways, the point I’m trying to make is that I trust dōTERRA, and only dōTERRA for all my essential oils.

I’ve mentioned that essential oils have become more popular, and you’ve probably even heard of dōTERRA before, that’s great! Did you know that dōTERRA is way more than oils? They actually have heaps of other everyday lifestyle products that include oils for extra benefits and natural solutions! How incredible is that!?

[5:37] In fact, Heather, one of the listeners asked: How do you use dōTERRA in your life?

To answer this question I thought I would take you a little behind the scenes into some of my daily routines.

Starting with Wake Up:

I get up, open the windows and make the bed every morning. Some

mornings I will put the diffuser on, or I’ll choose an oil or blend to wear as “PUREfume” 

Here are 4 of my favourite morning diffuser blends:

LIQUID SUNSHINE
3 drops Cheer Blend
4 drops Grapefruit
1 drop Peppermint

FRUITY PEBBLES
2 drops Lemongrass
2 drops Grapefruit
2 drops Bergamot

FIND A BALANCE
2 drops Hawaiian Sandalwood
4 drops Balance Blend

NO WORRIES
3 drops Lime
2 drops Wild Orange
1 drop Easy Air (aka Breathe) Blend

dōTERRA makes roller bottles that are pre-diluted called “touch” bottles for convenient topical use and I like those for the PUREfumes. Usually the floral oils like:

Rose touch
Lavender touch
Magnolia touch
Jasmine touch
Neroli Touch

I will either choose one, or blend a couple together. Usually putting them on my pulse points, or drawing them in a heart-shape around my chest.

[6:54] Next I drink water and take my morning dōTERRA supplements. The ones I take first thing are:

Deep Blue Polyphenol complex
This is a blend of powerful polyphenols clinically tested to help soreness and discomfort from physical activities and daily life. I’ll usually take these when I’ve changed up my workout routine, or when I’ve done more hiking, trekking, climbing, that sort of thing. 

Mito 2 Max
This is a blend of adaptogenic herbs and extracts with energy co-factors made to increase mitochondrial biogensis and overall energy while correlating the stress response due to physical activity and daily life. I will take them for a month and then take a break, and then take them again, alternating. I do this because I like my body to be able to do things without external support, but I also know that I don’t always get the support I need and I feel really great when I’m consistently taking this supplement. 

On Guard Softgel
One of my favourite softgels by dōTERRA is this blend of several essential oils in a convenient softgel that protects the immune system from foreign invaders (pathogens). I take this daily when I’m building my immune system or if I feel like I’m more susceptible to getting sick. 

Yarrow | Pom Cellular Beauty Complex
This is one of dōTTERA’s newer supplements, it combines clinically studied extracts and a powerful blend of essential oils to provide powerful antioxidant support for healthy, luminous skin with an irresistible glow from the inside out. (doterra.com)

[8:32] Sometimes when I make my morning coffee I’ll add a drop of essential oil to mix up the taste, some of my go-to oils for coffee are:

Peppermint, and I’ll add some organic hot chocolate mix or cacao for a peppermint mocha flavour

Wild Orange is a fun flavour to add into a frozen coffee or a hot one!

Cassia is like a sweeter cinnamon bark oil and I was obsessed with this in my macchiato shots for a little while!

You could also try Cardamom, Ginger, Spearmint, or Lavender!

[9:03] I like to workout in the mornings and you better believe I use dōTTERA’s oils and products to support my physical health. 

Mito2Max is an excellent energy booster in the morning, but I also like the “Energy” Roller bottle I make! I use this on my forearms and neck before working out. The recipe is:

ENERGY ROLLER BOTTLE
10 drops Motivate Blend
8 drops Spearmint
5 drops Peppermint

Add oils to a 10ml roller bottle, top with FCO (fractionated coconut oil), shake well and use for a burst of good vibes!

[9:36] My boyfriend LOVES dōTTERA’s Deep Blue Rub, and he likes to use it before the workout because he says it activates his muscles, I usually use it after my workout to soothe my muscles. You can use it for both!

Easy Air, aka Breathe Blend is one of my absolute favourite oils. I use this for hiking, spinning, working out, breath work, yoga classes, before bed. I love it SO MUCH! It comes in a touch roller, in a regular essential oil bottle, and it’s also available in a vapour stick form. Personally I love the touch roller and keep it in my gym bag or when we hike in the backpack LOVE! LOVE! LOVE!

[10:18] So I don’t always lift weights, but sometimes i do yoga and pilates. dōTTERA has a yoga collection of three oils called Align, Anchor, and Arise

Align is the “Centering Blend” some complimentary yoga poses to use this oil with are: Seated mediation, warrior 2, triangle, gate pose, and extended side angle.

Anchor is the “Steadying Blend” which is also great for seated meditation, seated twists, Bhu Mudra which is also known as the mother earth mudra.

And Arise is the “Enlightened Blend” is great with volcano pose, standing side stretch, and half moon.

You don’t have to do these poses with the oils, but they’re complimentary to the blends. I’ll diffuse these when I teach and when I do my self practice. Another one of my favourite blends was the second dōTTERA blend I fell in love with (the first was Easy Air) the second was Balance blend. This is the “Grounding Blend” and it is very earthy and lovely and I’m totally obsessed with it still. When I’m feeling anxious I’ll rub it onto the soles of my feet morning and night and it is really a calming and relaxing ritual for me.

[11:38] Speaking of rituals… Candice, another listener asked: Do you have a ritual when using oils? 

I do have a few rituals that I use the oils with, and some of them I do daily, others I do occasionally.

Some of the “occasional rituals” would be more spiritual like during the new moon or full moons, or during intention setting/goal setting. Sometimes I make diffuser blends or rollers based on the energy of the moons, or I will grab an oil I’m most drawn to for manifesting. 

A ritual that I love is creating a bath salt recipe with oils. My favourite epsom salt blends:

RELAXATION
5 drops Lavender
3 drops Frankincense

HIGH VIBE
3 drops Copaiba
5 drops Balance Blend

CLARIFYING
5 drops Wild Orange
2 drops Eucalyptus 

RECOVERY
8 drops Deep Blue Blend
8 drops AromaTouch Blend

[12:32] Another sort of “oil ritual” I have is before I go on a live show, or before I record a podcast I will use spearmint which is the “Oil of Confident Speech” Lavender is another great oil for this as it is the oil of “Communication and Calm”

Most of the time I am drawn to an oil intuitively and I will diffuse it or put it on the back of my neck, on my chest, or put a drop in my palms and take a few deep breaths before presenting or recording a podcast.

[13:03] Getting back to more of a daily ritual, I use other supplements that dōTTERA has:

Their LifeLong Vitality Pack or LLV which contains three supplements:

ALPHA CRS+
This is packed with nature’s most potent anti-oxidants, natural anti-inflammatories, and energy cofactos, this blend of synergistic herbs will give life and energy to the cells and a sense of well being to the body.

MicroPlex VMz
A revolutionary micronutrient supplement providing naturally balanced amounds of all vitamins, minerals, trace elements, phytonuritines and antioxidants that give your body the most beneficial and safe amounts needed for long term health and vitality. 

xEO MEGA
A blend of marine base and land base omega essential fatty acids in a unique assimilation capsule with essential oils and fat-soluble vitamins. This is the only omega supplement I’ve ever stuck with my entire life.

I know we’ve been talking about a lot of oils and products, and like I’ve mentioned, it’s a lifestyle!

[14:16] So let’s get into showering… haha I have a dry brush self care habit that I do before the shower and I know I’ve shared this on instagram, here are two of the recipes I use:

DRY BRUSH SPRAY ONE: Gentle Circulation
Add 20 drops of each to a 60ml spray bottle, top with FCO (Fractionated Coconut Oil), shake up, and spray.
Cypress
Eucalyptus
Frankincense
Rosemary

DRY BRUSH SPRAY TWO: Citrus Exfoliation
Add 30-50 drops of Smart & Sassy Blend (aka Slim & Sassy) to dōTERRA’s verage skin care toner. Shake well and spray.

I spray the oil mixture + FCO onto the dry brush and use it on my skin before the shower.

In the shower I use eucalyptus or easy air for a eucalyptus steam shower vibe. I also use dōTTERA’s body wash because I’m obsessed with it! And I am also obsessed with dōTTERA’s verage skincare collection.

[14:50] Now post shower things start to get a little more interesting… I finish with the verage skin care routine: toner, serum, moisturizer, with a drop of yarrow pom oil. For my body I either use the yarrow pom serum or the hydrating body mist with beautiful blend, they’re both amazing, you can't go wrong. 

As I was preparing this episode I honestly thought to myself, how don’t I use these products in my life? That would have been a much shorter episode hahaha

dōTTERA also has other great bathroom products like their foaming hand wash, body wash, whitening toothpaste, and mouth wash! We have a hand wash in each bathroom + in the kitchen as well. 

[15:38] Speaking of the kitchen, this is where we also keep our On Guard cleaner concentrate which is a safe, natural, and effective cleaning solution that can be easily diluted and used on almost every surface. We also use it to wash produce, 1 tbsp + couple drops of Lemon EO. 

If I’m missing an herb or spice I’ll use oils in cooking but I haven’t played with this myself too much. Usually make a salad dressing if anything.

HOL:FIT HERBACEOUS LOVE DRESSING
¼ c ACV or white wine vinegar
¼ c Olive Oil
1 tbsp Yellow Mustard
1 drop dōTTERA Celery Seed oil
2 drops dōTTERA Lemon oil

[16:20] For laundry we use dōTTERA’s On Guard Laundry Detergent with a few drops of Tea Tree oil. You can also use oils like lavender or eucalyptus or balance blend for your dryer balls.

[16:33] Before bed I take a few more supplements….

Serenity Soft Gels
A blend of lavender essential oil and natural plant extracts to enhance a restful night' sleep by promoting relaxation without feeling groggy.

Turmeric Capsules
A unique dual chamber, providing an inner layer of botanical extract and outer layer of essential oil, intended to promote better absorption in a convenient deliver system. Turmeric is chemically diverse in composition, with more than 235 chemical constituents identified.

Copiaba Soft Gels

Adaptive Capsules
A blend of essential oils and botanicals combined to both relax and empower and encourage when adapting to stressful situations or acclimating to new surroundings. Intended as a tool to help manage effects of stress, tension, uneasiness, and worry that come during every day life.

Quick + Important Disclaimer for Legal Purposes: Since I sell essential oils, it's important for me to tell you that I have to comply to certain regulations since essential oils aren't regulated by Health Canada or the FDA. So the benefits and claims made on this website and in the podcast are not approved by these parties. 

I like using easy air in the diffuser or on my chest/bottoms of the feet before bed. There is also Serenity, the restful blend that works great for transitioning into sleep either a drop on the pillow or in the diffuser with Cedarwood is also amazing.

[18:08] Most of these oils and products I use every single day, but some of them I use most days.There isn’t a day that I go without using some sort of oil or oil infused dōTTERA product! But it wasn’t always like this. I actually started with a handful of oils and since then my collection of oils and products has grown! I like to try a new oil or product each month. Or play with an oil I don’t use very often and try new things with it.

[18:36] Another one of our listeners, Michelle, asked: How to start integrating them into your every day practice?

This is a really amazing question, and I wanted to save it for last. Because yes, listening to this whole daily routine of how I use ALL of these incredible and supportive products for my health does seem a little overwhelming, and when you’re first getting into dōTTERA it can be a lot. I know because I totally felt that in the beginning. But the key comes back to some of my basic teachings on habits and creating a healthy lifestyle that you can be excited about and consistent with.

The first basic principle is to pick ONE area of your health to focus on at a time. Some examples would be:

NUTRITION
SLEEP
EXERCISE
EMOTIONS
MEDITATION
CLEANING/HOME

Choose ONE area of your health and start there. I promise you, whatever you want to “elevate” or “upgrade” there is an oil for that. And when I offer wellness consultations for people who are interested in bringing these powerful natural solutions into their home, I always ask them what are their top three health goals? This is our starting point!

Once you have your health goals/starting point, we figure out which oils would best support your goal and make it into a daily routine/habit/ritual that is specific to you.

[20:01] Something I love to do is meditate in the morning, or hold space with some deep breaths before I start the day. Some great oils that can elevate your centering practice are: Easy Air (akak Breathe blend), Peppermint, and Eucalyptus, Cypress. To use these in your meditation practice, place a drop of the oil in your palm, rub the hands together gently and then cup both hands over your nose and mouth creating a hand diffuser. Breathe deeply setting the intentions for your day.

If you have goals to support happy, glowing skin, you could start with some of dōTTERA’s essential oils for skin, or one of their wonderful skincare collections. As a daily ritual, use the oils on your skin (face, body, or both – depending), and speak kindly to yourself in the mirror as you use the products on your skin. Tell yourself what you love about you, give a coy wink to yourself in the mirror, or repeat positive affirmations.

If you have goals for better sleep, we can look at which oils are best for a bedtime routine, and create the perfect evening routine for you, using the support of your new oils, diffuser, or other products!

Along with all the other products, resources, and recipes I shared, I’m going to include a free copy of my monthly wellness box guide with the yellow button below. It’s a free resource I created to share with you some different dōTTERA products I use based on different health goals.

 

Download the FREE Wellness Box Guide

Val Lavigne Life Women's Empowerment Podcast

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: Tapping into the Unconscious Mind to Manifest Dreams and Avoid Burnout
 
 

BONUS: Tapping into the Unconscious Mind to Manifest Dreams and Avoid Burnout with Shirley Zhou

Today I am super excited to introduce Shirley Zhou the Co-founder of The Burnout Clinic, Shirley Zhou empowers women entrepreneurs under high pressure to achieve work-life harmony and live their joy!


At The Burnout Clinic, she uses therapeutic interventions to address mid to late-stage burnout...


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The Burnout Clinic 

[1:20] Shirley! Thank you so much for joining me today for another incredible bonus episode, I am so happy to have you here! For those listening who don’t know you yet, tell us about yourself, and your journey to finding and creating meaningful work.

Journey started off when Shirley was in school for Child and Youth Care, when she was learning about burnout and self care because it is very predominant in the field. However little did she expect that she would be experiencing burnout. A lot of times it's when we're so passionate about what we do. For Shirley she has always followed her dreams and built careers on her passions and what she loves. While following her dreams she was recognizing patterns of burnout.

The Burnout Clinic understands that burnout is a systemic problem that is more prevalent, especially as technology advances, the world is moving quicker and demanding more. At the Burnout Clinic they work at helping individuals recognize it and change the way that we work so that it's more empowering.

[3:00] Tell us more about the unique methodology and approach you use on your clients, and why it’s so impactful?

The Burnout Clinic has two approaches. The first is a 2-day therapeutic intervention in Belize, and the second is 1:1 coaching to learn tools to help you move forward.

The 2-Day Breakthrough is a deep dive into your unconscious and understanding the root cause of your burnout. The first day is an intensive session with several questions to uncover current problems in all areas of life. From these stories and experiences, we look for patterns and see which limiting beliefs are so deeply rooted and connected into each of these areas of life. Once we release this, there is usually an overwhelming release of emotions.

On the second day is where mental and 5 base emotional release are done (anger, sadness, fear, hurt, and guilt).

Coaching can be an add on or a separate method. Some will need coaching or help with accountability, and the life moving forward could need support to move forward.

[7:36] Who would benefit most from the services you offer?

2-day Breakthrough: Anyone at rock bottom. 
Examples: Someone experiencing a recent divorce; anyone who's imposture syndrome has stopped them from taking action; someone who's anxiety is impeding their life; when a person is really fed up and has noticed patterns repeating and health/relationships/or career has come to a halt.

For coaching, it's more for anyone who is mildly impacted by their unconscious mind, or their limiting beliefs, or their emotions.

[9:15] Let's say we're not sure which category we fall in, but we know we need help. Where do we start? How do we work with you?

You can book a free consultation on the website: www.TheBurnoutClinic.com 

Most limiting beliefs are because of internal conflicts and most of these can be released within a 30 minute coaching session.

[10:44] This is more of a personal question, but since I learned this information I’ve been dying to ask you! What was it like to trek to the base camp of Mount Everest!?

Shirley describes herself as a very curious person by nature, and soon discovered that this experience was a learning lesson as well. She hikes and portages regularly in Ontario, Canada and was excited to climb with her friend.

Within a few days she was experience negative side effects of the altitude sickness medication, along with other elements of the hike. One of the reasons Shirley likes to challenge herself and why she went for the journey because she knows that when you're alone and putting one foot in front of the other, you don't have anyone else aside from you and your thoughts. She would ask, “how do I break my mental self down… and then to pick myself up?” She would grow so much more form these experiences, looking for the next mountain to climb.

[13:07] Talk about mental strength and a healthy mindset! What were the thoughts going through your mind, and how did you overcome the mental and physical challenge?

Before you even start trekking you have to take the shortest and most dangerous runways in the world and the plane needs to land there and you start there. So it's an exciting adventure! In the beginning you'll notice your body starting to get sore, and it's easy to encourage yourself to move forward and keep one foot in front of the other. 

The next day you do it all again and this is where you have to work on your perseverance and the mental challenge and requirement comes into play. As you start getting higher in altitude it starts getting harder to breathe and this is where you have to be more gentle with yourself. Taking breaks before you need the break, and being okay with that, even if everyone else is sprinting ahead. Listen to your own judgements to yourself and stop comparing yourself to others because this self talk doesn't serve you.

Around day four or five Shirley broke down. It was cold at night and she was just with herself thinking “shit, what did you sign yourself up for!?” You might have a little panic and break down and cry like Shirley did, but she found her mental cheerleader and after her release she picked herself back up and brought awareness to what cheers her on and keeps her motivated to go the distance.

[17:35] How is it that some people can challenge themselves with these incredible climbs and go through this mental and physical challenge, yet when they're faced with starting their own business, or another example that is a lot less life-threatening, how do they overcome those stuck spots?

A lot of it is fear. When we're not taking action, it's based from fear. Our thoughts that we're aware of are in our conscious mind, but the root perpetuating it comes form our unconscious mind, that might be coming from a childhood or past experience. We all want to avoid anything that is painful. It doesn't have to be physically painful, but thinking of all of the parts involved in building a business, or making any change to happen, there is a lot involved.

There are four requisites of change:

#1. The Release Work: releasing the fears, limiting beliefs, negative emotions

#2. Set Your Goal: that is supported by your unconscious mind so that you remove the self-sabotage.

#3. Take Action: when we don't take action, it's because it goes back to the fear; what root is holding us back?

#5. The Focus: understand where you're putting you focus so that you can reach your goal

[20:28] Candice asks: What are some ways to tap into the unconscious mind?

One of the tools Shirley likes to use is HAKALAU, which is a Hawaiian word and means “a state of being” similar to being in “the zone.” This is what it means to be connected to your subconscious.

To get into hakalau physically, it is connecting your focus and then expanding your focus and tunnel vision into your peripheries. From there we are more connected to our parasympathetic system, we're out of the fight or flight and we're a lot more calm and centred, and this is where our unconscious mind can naturally just flow out.

TRY IT! Wiggle your fingers in front of you at around 11 o'clock and 1 o'clock, while keeping your focus on the space in front of you, choose a focal point. Gradually pull the fingers back and notice how focused and relaxed you feel. You can change your focus and also do this without your hands.

The Unconscious Mind

[23:05] For those who want to experience a deeper connection to their unconscious, what would your recommend for them?

You can use hakalau, at the same time, the unconscious mind is like a muscle and it needs to be strengthened. Asking the unconscious mind if it's okay for me to do this release and trusting, and listening so that we can recognize what is coming up for us.

[24:14] You're saying the word “Action” a lot, and this is something I teach in my coaching; it's that action is where the magic happens. Let's talk about manifesting and the unconscious mind! When it comes to manifesting our dreams and goals, where do we start? Walk us through the steps.

When we talk about energy, there are four bodies and three selves: 
Higher Self, Unconscious Self, Conscious Self
Spiritual Body, Mental Body, Emotional Body, Physical Body

When we talk about manifesting, a lot of times we're bringing something down our four bodies from spiritual to physical. We have to move through each body before it manifests physically for us. The mental and emotional blocks and fears are what stop us from taking action. These need to be cleared and unblocked before we can manifest.

[27:57] Rubani Asks: about the mental and emotional process and how to change your mind to think something else when it’s been accustomed to a whole different way of your life?

Shirley uses Neuro Linguistic Programming (NLP) 
Neuro = Mind
Linguistic = Language
Programming = similar to an App on your phone

These are neuro-pathways of our mind, like a manual for our mind. Using NLP we can change the neuro-pathways and support the unconscious mind to going in the direction that we want. It's scientific and efficient when it comes to making changes in our life.

[31:50] Is there something you do, to get out of your own blocks, like a morning routine?

Shirley meditates every morning, as a way to set the tone for the day. Before each going call she grounds and make sure she feels centred. Shirley also journals. Using a mind dump page to help her bring awareness. THEN she blocks off time to actually do the work, not just the awareness of the block, but actually removing it or planting a new belief.

In the evening she sits with herself and checks them off.

[33:54] How long does it take for someone to get over a specific block, for example, procrastination?

20 minutes! The coaching call is an hour and there is some pre-work before using the tool. The changes are difficult in the conscious mind, not in the unconscious mind.

[39:69] Candice asks: Are there ways we can recognize and prevent burnout?

Burnout is when you expend more energy than you can replenish, as a habit.

At a low point it's a feeling of deep and dark sadness or low energy. But you can also recognize it in different areas of your life like your health, career, relationships. You're cynical, anxious, reactive, doubtful, etc. You're not showing up as your best self and it's effecting relationships. So there are a lot of signs. 

At the Burnout Clinic they focus on the mid to late stage where self care just isn't enough.

[44:35] Where can we find you, where can we follow you?

INSTAGRAM | @theburnoutclinic

WEBSITE | www.TheBurnoutClinic.com

[45:18] Is there anything else you'd like to add about the unconscious mind or The Burnout Clinic?

The unconscious mind is always there to support you. It's a very powerful tool to harness with the right techniques, and it's not complicated or scary. Being able to harness that is where your empowerment comes from, because you get to take responsibility and ownership to then make the changes that you want.

The Burnout Clinic, if you're interested in our services, get the BOOK: Mental & Emotional Release by Matt James and Tris Thorp this will give you more insight into the process.

Rapid Fire Round

[46:55] 1. What are you currently reading, or what’s your favourite book?

AUDIO BOOK: Beyond Mars and Venus by John Gray

[47:08] 2. What are you currently working toward?

Personal health and fitness, and abundance

[47:20] 3. What do you love most about being a woman?

The balance between the masculine and feminine energy and finding that fit, and it's always shifting ant it's a beautiful dance. 

[47:35] 4. What does empowerment mean to you?

Empowerment is recognizing that you have the ability and power to make the changes and to live the life that you want and to be able to take action towards it.

 
Val Lavigne Life Women's Empowerment Podcast

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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E87: This ONE Practice Could Change Your Relationship with Food
 
 

E87: This ONE Practice Could Change Your Relationship with Food

Welcome back to the Women’s Empowerment Show, thank you for joining me for an episode that was inspired by one of our listeners, Leah...


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[00:33] Leah emailed me one day and we got to chatting about intermittent fasting, among a couple other things, and while we were emailing back and forth Leah said, “this could be a great future episode.” I loved the suggestion and I had kept a note of the topic with some of our conversation, but it sat in my google docs for a little over a month before I actually figured out what this podcast was going to be, and how I would make it purposeful for the audience.

The reason I didn’t jump on the idea right away is because I don’t practice intermittent fasting anymore. And I don’t like to teach or talk about anything that I don’t do myself. However, intermittent fasting has been a really big piece to getting to where I am today when it comes to my relationship with food, and how I eat.

So before we get into where I am now, let’s jump back to about three years ago when I first committed to intermittent fasting. I say “committed” because I had heard of it before and I had thought about trying it, but I never actually stuck to it.

[1:40] Intermittent fasting has become a very popular trend in the health and fitness world. If you haven’t already heard of it, healthline has a really simple definition which is: “it’s an eating pattern that cycles between periods of fasting and eating.” It’s not about what you’re eating, but actually when you’re eating. Therefore it isn’t a diet, but an eating pattern.

[2:04] There are so many different ways of fasting, and fasting isn’t new by any means.It’s been done for centuries by religious groups, and for spiritual reasons. I’ve fasted for a week at a mediation centre before – I’ll save that for a different episode…

The intermittent fasting pattern is one of two methods: The first is a daily 16-hour fast. And the second is fasting for 24 hours, twice per week.

When I tried this pattern I did the first method, fasing daily for 16-hours.

Most people would agree that the first method is the simplest and the easiest to stick to. Here’s how it works:

  • You’re allowed to eat in an 8 hour window of the day, and you can choose when the 8 consecutive hours are. I was waking up around 5:30 or 6am so I chose 11am – 7pm

  • During that 8 hours you’re eating whatever you want

  • But for the other 16 hours of the day, you’re fasting. No “breakfast” and no “evening snacks”

When people ask me how to choose a window for themselves, I recommend starting with an hour after you wake up, especially if you’ve never fasted before. Then, after a couple days stretch it to two hours after you wake up.

The other tip that helped me start intermittent fasting was if I felt a bit hungry in the morning before 11am, I would wait 30 minutes and if I was still hungry I would eat 30 minutes later. This was in the beginning when I was getting into the habit of the new eating pattern.

[3:48] However, here’s where things changed for ME. I wasn’t hungry in the morning. Like right in the beginning, I wasn’t hungry. 

When people learned that I didn’t eat breakfast anymore, most of them were appalled and used to tell me, “But breakfast is the most important meal of the day.” and let me tell you, I used to be one of those people. I used to believe this and think people were crazy for not eating first thing in the morning. 

But when I actually checked into my body, I wasn’t hungry. You’re also not supposed to eat when you aren’t hungry. So why should I eat?

[4:30] I grew more curious about the line “breakfast is the most important meal of the day” and learned that it was invented by KELLOGS to sell their new breakfast cereal! Corn flakes are garbage and I don’t care what time of day it is, cereal isn’t good for your body. This is a marketing strategy and it has millions of people believing that they need to eat first thing in the morning. My mind was B L O W N.

Don’t get me wrong, I love breakfast food! And I still enjoy brunch. Just because you don’t eat before 11 am doesn’t mean you don’t eat bacon and eggs!

Anyway. While I started getting into the habit of intermittent fasting, I was also learning a lot about my relationship with food, and also developing a stronger relationship with my body. I was learning about what my body wanted, what it didn’t want, what it craved, when I would crave certain foods. It was like I was finally speaking the same language of my body and I wasn’t just putting food into my mouth because it was “breakfast time” or “lunchtime” or “dinner time” and that’s what everyone else did. 

I was also noticeably more alert during the day, I was sleeping better, and I was losing weight. I had gained weight the year before and it took me about a month of intermittent fasting and 5 days/week of weight training to lose the majority of it.

[6:04] Fasting can be very beneficial to the body and affects your cells and hormones. Here are some of the changes that occur in your body when you fast according to an article on healthline:

  • Human Growth Hormone (HGH): The levels of growth hormone skyrocket, increasing as much as 5-fold. This has benefits for fat loss and muscle gain, to name a few 

  • Insulin: Insulin sensitivity improves and levels of insulin drop dramatically. Lower insulin levels make stored body fat more accessible

  • Cellular repair: When fasted, your cells initiate cellular repair processes. This includes autophagy, where cells digest and remove old and dysfunctional proteins that build up inside cells

  • Gene expression: There are changes in the function of genes related to longevity and protection against disease

There are other health benefits of intermittent fasting including: 

  • Reducing insulin resistance and inflammation

  • Possible reduction of “bad” cholesterol and

  • Increases the brain hormone that helps the growth of new nerve cells

[7:14] At the end of the day, it’s a very simple practice, and one of the things I teach my health coaching clients is that “Healthy Can Be Simple” it really can.

I can’t remember how long I kept up with the intermittent fasting. I wish I could remember. I think maybe… a year? Two years? It was a while. What I can tell you is that during that time I was also doing A LOT of other things. 

I had completely renovated my morning routine. I was waking up earlier and working out first thing in the morning for 4-5 days every week. I was meditating and deepening my spiritual practice, and I was journaling and really diving into personal development.

I can tell you right now that these other lifestyle changes DEFINITELY affected my health and wellness. But the intermittent fasting gave me a structure.It also helped me see that I was a late-night snacker and it got me out of this munchie habit before bed or post-dinner. Full disclosure, I am totally snacking late again – but this is again, maybe for another podcast episode LOL.

It also helped me create a deeper connection with myself and truly discover what it is that my body wanted, not what I thought it was supposed to want or have.

[9:15] Which brings me to the ONE practice that changed my relationship with food: Intuitive Eating.

This means, making food choices without guilt, shame, or judgement, and respecting when our bodies are fed and full. It’s about enjoying food, being present with food, and having a healthy relationship with food and with ourselves. 

As a wellness leader I have felt, and still occasionally feel, pressures to eat a certain way and for my body to look a certain way. I have been a victim of external influence and self-judgement and shame. And although I have never had an eating disorder, I have most definitely experienced dis-ordered eating.

Now I sometimes eat breakfast in the morning, usually not but I won’t say no because it doesn’t stick to my eating plan. If I’m hungry, I will eat. To be honest, most days I’m not hungry until 10:30 or 11am.

I love cooking, experimenting with food, and eating and enjoying food. I take pleasure in making meals and trying new things. I’m not paleo, or vegan, or trying the keto diet. I eat foods that make me feel good and happy and nourished. Yes sometimes donuts make me feel happy. Not when I eat too many of them, but you best believe there is an amazing donut shop in town and I am about it!

[10:42] Another really important lesson I learned was that I am what some would call an “emotional eater.” This was a blatant realization about a few months into my time with intermittent fasting. I was really consistent with not eating in the morning and I was feeling really great about it. One morning around 9:30am I had an update for my website and it changed everything! I had to learn, re-learn, and un-learn some of the backend pieces to my website and I do not speak html. It was a nightmare. The more stressed and anxious I became, the hungry I got. But I wasn’t just hungry, I was ravenous for sugar. For anything sweet I could eat at that moment and I was enraged. It was so intense that I actually stopped myself and thought, “Whoa. What the fork is going on with me? I wasn’t hungry one minute ago.”

Now remember, I was really into my spiritual practice as well so my self-awareness was improving and quite strong. I think that if I didn’t have all these habits in place, I might not have even noticed my body change or start craving sugar and might have mindlessly started eating something sweet without even realizing! 

It’s all information, but we have to stay in a mindful state for us to really come to the realizations, and if we want to make any impact or positive changes, we’ve got to be self-aware.

 

[12:30] During my research of intuitive eating I found a website which shares 10 Principles of Intuitive Eating that I wanted to share with you today. 

As I go through these 10 principles, I ask that you consider how you could start incorporating them or using them in your own life and in your own eating practices.

[12:58] #1 Reject the Diet Mentality

Stop reading the books and the articles about quick solutions for weight loss. It’s soul damaging and the intention behind diets isn’t safe, long lasting or heart-centred. I’ve said this before on the show, and I’ll say it again: there is a POWER OF INTENTION. What is your intention for losing weight? 

If your answer is you want to look good in an outfit, or that you want other people to like you, or some other superficial answer, I will tell you right now, your “diet” isn’t going to be successful.

However, if you want to live a healthier lifestyle so that you can keep up with your kids and be around for your grandchildren, and have a better relationship with yourself, then you’re on the right track. It’s not about a diet, it’s about a lifestyle change.

If you want to practice intuitive eating, you have to give up the diet mentality, it’s not helping you, it’s only hurting you.

[14:22] #2 Honour Your Hunger

Eat when you’re hungry, and don’t overstuff yourself with food. There’s a difference between being hungry and being excessively hungry and gorging on the easiest or quickest “food” you can get your hands on. Notice how your body tells you it’s hungry, and how it tells you it’s full. Honour those signs.

[14:42] #3 Make Peace with Food

“Give yourself unconditional permission to eat.” Telling ourselves that we can’t or we shouldn’t leads us to feeling deprivation, which eventually leads to giving in. This usually ends up with us feeling guilting for doing something that we’re not supposed to do. 

We need to start forgiving ourselves for the ways we’ve treated ourselves about food and eating. It’s okay to want certain foods or to eat in general, it’s not okay to punish ourselves or our bodies.

[15:13] #4 Challenge the Food Police

This is referring to the thoughts in our head that tell us we’re “good” for eating healthy or “bad” for eating a donut today. The “food police” are the internal dialogue and the media that has created unreasonable rules following diet culture. Yell a big fat NO! When you hear or see the food police in your life.

[15:40] #5 Discover the Satisfaction Factor

Last night my partner and I prepped a delicious meal. I had to teach yoga in the evening so we decided to eat later so that we could eat together. When I came into the kitchen the food smelled amazing. I was hungry and now that I was smelling all the species I entered this state of excitement and bliss.

There is a door from the kitchen that goes out onto the patio. I went out to find a beautiful place setting for two with candles, and the summer sky. It was so perfect and wonderful and I swear the food tasted better because we prepared it, and celebrated it, and enjoyed it together.

[16:33] #6 Feel Your Fullness

To do this, we need to trust that we’re giving ourselves foods we desire. This is where the listening comes in. Listening to the signals that we aren’t hungry anymore. We are COMFORTABLY full. We can do this by pausing in the middle of our meal and checking in with ourselves. For myself, and a lot of other people, one of the signs that we are full and done eating is when we let out a big sigh. This is my body’s way of saying, “That was delicious. We are done for now.”

[17:11] #7 Cope with Your Emotions with Kindness

Depending on where you’re at and what your relationship with food is like, there can be many different emotions that come up for you. In the example I shared earlier, I felt overwhelmingly stressed and I became ravenous for something sweet. I knew that my body was trying to tell me something, and it wasn’t “feed me the donut” it was scared and needed a hit of dopamine, like it’s gotten before from sugar. But you can also get it from other things, including foods that are high in protein. 

Regardless of what emotions come up for you, be kind to yourself. You are learning, growing, and you’re only human. Begin by recognizing the signs of your body and mind and develop that connection and conversation with yourself to better understand what your body needs. Self-compassion is the key.

[18:11] #8 Respect Your Body

Each and every one of us is unique, and magical in our own way. Love yourself the way you are. It’s so unrealistic to believe that everyone has to look or act or be a certain way. All bodies are beautiful. 

[18:31] #9 Movement – Feel the Difference

I definitely notice a difference between how my body feels when I was waking up early and lifting weights, than it does now, with a weekly routine of yoga, pilates, walking and some weights. One is not better or worse, it’s just different. 

Daily movement is fundamental for our health, like I always say: a body in motion stays in motion. You don’t need a militant exercise routine, you just need exercise!

Find an exercise or a type of physical activity that YOU enjoy! This will keep you active, happy, and consistent.

[19:14] #10 Honour Your Health – Gentle Nutrition

For this last one I’m going to read directly off what the site says because I really like it:

“Make food choices that honour your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, form one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

*slow clap*

[20:09] Listen, if you’re just learning about intuitive eating, or if you’re interested in making it a part of your life, start with checking in with yourself and asking yourself what it is that you want? Not what the voice of the food police in your head wants. You can also connect with me on instagram if you ever want to chat. You can find me @vallavignelife.

 
Val Lavigne Life Women's Empowerment Podcast

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: Empowering Our Feminine Energy
 
 

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.

 
Val Lavigne Life Women's Empowerment Podcast

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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E85: The Empowered Women's Guide to Camping
 
 

E85: The Empowered Women's Guide to Camping

You may have noticed that today’s episode is called The Empowered Woman’s Guide to Camping. Yes, that is right CAMPING!..


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[1:13] Now at the time of this episode’s publication, I was supposed to be coming back from a weekend backcountry camping trip in one of my favourite places in Ontario: Tobermory. HOWEVER, due to unforeseen and uncontrollable circumstances, our camping trip has been cancelled. We are hoping to rebook sometime soon, so in the meantime, I will share some stories and some things I have learned through other camping adventures I’ve been on in the past, as well as some incredible practices and tips for making your next camping trip more comfortable and enjoyable.

In the last year I’ve learned that there are two types of camping: Car Camping and Backcountry Camping. Car camping is when you drive up to your campsite. Unpack your tent and your things and camp outside right next to your car.

Backcountry camping is when you park your car, and bring only what you can carry on a fairly long hike to your camping spot, at which point you unpack, set up your site and can only access your car if you were to hike all the way back to it.

To be completely honest, up until last year I did not realize that there were two types of camping. I thought there was only car camping and car camping sucks. Our family has been car camping a handful of times, however each time we’ve been it rains and I end up sleeping in the car. My family always jokes that I’m the high-maintenance one or “not the camping type” but over the years, I have also learned that because we aren’t big campers, we lack proper equipment for less than perfect weather conditions. Well. It’s no wonder I sleep in the car over a wet tent. Sorry not sorry.

I know I just said car camping sucks, because honestly I don’t love it – maybe you do love it – then I am truly happy for you, but if you haven’t tried backcountry camping, you might love it!

I also understand that there are probably many other types of camping, like camping in the winter, or perhaps “Glamping” although many people will tell you that isn’t really camping. Hahaha 

[3:39] I honestly never liked camping until I went backcountry camping last summer in Tobermory. Friends of mine: Katherine and Matt are really big on camping and hiking. They live in British Columbia and have done some incredible trips out there. Last summer they were in Ontario and Katherine called me one day and asked me if I wanted to join them for a weekend in Tobermory. My first reaction was to laugh b/c I genuinely thought she was joking. “Me? Camping in the backcountry with you guys?!” I was less nervous about the camping as I was about hiking 10 km a day with seasoned hikers and campers.

So I said yes. For two reasons: last summer I told myself I would 1. Spend more time in nature and 2. Get out of my comfort zone, and going backcountry camping with my friends crossed off both those boxes.

Before the trip, Katherine and I went shopping for a couple things I would need that I didn’t already have. Like a camel water pack, a tent, and some special camping food. Luckily Katherine and Matt had a stove and a few other things so I didn’t have to worry too much. The only thing I wish I invested in at the time were a pair of good hiking boots. I didn’t want to because I wasn’t sure if I was going to like it. But the hike would have been a lot easier on my feet and body with proper footwear. 

I ended up getting a small youth tent since I’m travel size myself and also an inflatable pillow which I love. Before we knew it we were driving up to Katherine’s mom’s house in the torrential downpour and white knuckling the steering wheel almost the entire time. We made it to her moms house and the clouds parted, the sun began to shine and thank goddess we were looking at sunshine for the rest of the weekend – there would be no car for me to sleep in on this trip!

We stayed the night at Katherine’s mom’s house because it was a bit closer to Tobermory than where we live in southern Ontario. This gave us more time to hike and set up our site before dark. The next morning we woke up early, filled our packs with water, and made our way to the park. I kept up with their hiking and the day was so beautiful. I think I was so full of adrenaline and gratitude and awe of how beautiful this part of Tobermory was that I didn’t realize how my legs were feeling a bit wobbly or how my poor footwear wasn’t enough for my tired feet. 

I had little to no expectations and the views and the sunsets and the sunrises and the water and the rocks and the forests and everything we saw just blew me away. It was stunning and exhilarating and breathtaking. I could definitely live without the mosquitos but everything else was absolutely perfect.

[8:05] From that first true backcountry camping experience, here are some of my best pieces of advice for beginners to backcountry camping:

[8:13] #1. Pitch your tent at home

This is great advice for anyone – not just beginners! First of all, you’ll want to make sure you know HOW to pitch your tent by yourself because after a long hike you probably don't want to set up camp, but you need to.

It’s also a great practice pre-trip because it makes sure you have all the parts and pieces of your tent that you need before you go!

Getting good at setting up your tent, and quickly will make your camping experience that much more enjoyable.  

I took a video of myself setting up my tent and it was so empowering to do it all by myself! I was so happy and excited and when we got to site it was a lot easier to set up and stress-free because I felt more capable and prepared.

[9:14] #2. Practice packing and unpacking your pack

You want your pack to be organized, but you also need to remember that you’re carrying this pack for your trek so make sure you’re only bringing what you need. This will help you make the most of your space and bring the essentials.

Packing cubes, and dry bags are really handy for camping and organizing your pack. Keep heavier items near the shoulders and back, rain gear and first aid near the top where it’s easy to get. Use the dry bag to store things that need to stay dry like your spare clothes and your sleeping bag. Those you can store at the bottom of your bag as you won’t need them until you reach your campsite. Same with your mat and your pillow. Sunscreen, bug spray, and afterbite can be stored in easy to reach pouches and if you’re carrying a water bottle keep it easily accessible on the outside of your pack; if you use a camelbak like me, you can keep it in the inside pouch of your bag and use the straw to drink!

[10:41] #3. Pack as light as you can

When it comes to what you should bring – you’ve got to stick to the essentials, not sure what those are? You can follow these categories:

[10:52] Shelter: somewhere to sleep and escape the elements; aka your TENT If you’re one person get a two person tent, if you're two ppl get a three or four person tent. You want room for you, and your pack to stay dry.

[11:13] Food/Nutrition: you’ve got to feed your body. We brought dehydrated meals. These are lightweight and compact and only need boiling water to make them. You’ll also want handy snacks like granola, dried fruit, nuts, jerky, etc.

[11:31] Hydration: aka Water. Bladders, collapsible water bottles, and extra/reserve water for cooking and refilling. You’ll need something light and easy. Aim for 3-4 L a day minimum, and if you can’t carry that consider different types of water purifiers that will work in your camping areas, for example a Life Straw.

Remember that: water is hella heavy. Like REALLY FREAKIN HEAVY so you’ll want to create a “hydration plan” especially if you’re going for a longer trip, because you might not be able to carry all your water.

[12:33] Sun Protection: hat, long sleeves, pants, sunglasses, etc.

[12:38] First Aid: you can get small kits at your local outdoor store. I always bring my homemade bug spray, after-bite roller, bandaids, and dōTERRA's correct-x. 

RECIPES! 

After-bite Roller: 8-10 drops of dōTERRA's Lavender EO + 8-10 drops of dōTERRA's Tea Tree EO + 5 drops dōTERRA's Peppermint EO in a 10ml Roller Bottle. Top with FCO (fractionated coconut oil) and apply to bug bites. 

Bug Spray Recipe: Add 2 oz Witch Hazel to an amber glass or stainless steal spray bottle, the add 10 drops TerraShield blend, 8 drops Lemongrass, 5 drops Eucalyptus, 5 drops Peppermint, 5 drops Cedarwood, and 3 drops of Tea Tree (all oils from dōTERRA). Shake mixture well and spray as needed.

[12:58] Navigation: You might need waterproof maps, guidebooks, compass, GPS, and extra batteries

[13:28] Light: You WILL need a light. I highly recommend a head lamp, one per person. Extra batteries and maybe one LED lantern per tent. Maybe.

[14:24] Clothes: key word: LAYER you will need a base layer close to your skin, a mid layer to keep you warm if it’s cold and an outer layer to protect you from wind and rain. Check the weather before you go, but prepare for cooler or wet temperatures, even if the forecast doesn't call for rain. You can always use your rain jacket as an extra layer at night, or if it’s lightweight it can protect you from the sun.

[15:04] Repair Kit: you can also buy these at an outdoor store, but usually duct tape and a knife can help you out in situations where you need to fix your gear. A rope works well for many things like hanging wet clothes or hoisting food into a tree to keep away from the bears!

[13:36] And lastly: FIRE! Some places won’t let you have a fire so check that before you go. If you can have a fire you’ll want a lighter, matches, firestarters. This will give you light and heat. If you can’t have a fire, bring a stove. You can get super small stoves that fold up and fit in your hand, but you’ll also need some fuel bottles too.

It sounds like a lot to pack, but if you’re travelling with another person you can share some of the items and you don’t need double of everything.

If you’re bringing your camera, or want to bring other “non-essentials” you can, but see if you can minimize the weight of the item or the size. Maybe bring your go-pro or your phone to take photos. We have special camping chairs that are lightweight and attach to our packs easily, but you may prefer to take a lightweight hammock.

[16:50] #4 I highly recommend bringing the right footwear

Research the trails and the terrain ahead of time. You’ll most likely need a good pair of hiking boots, but in some areas you may prefer a hiking sandal. I bring both because after hiking in your boots all day, you’ll want to let your feet breathe a little, but still have protection for your feet. I now have two pairs of hiking boots and a sandal I like for some trekking.

SALAMON HIKING BOOTS

COLUMBIA HIKING BOOTS

TEVAS

[17:34] #5 One of my biggest concerns the first time backcountry camping was the activity/difficulty level.

There are some trails, sites, and parks that are easier than others and doing research in advance on your area is a very smart thing to do; even if you’re not a beginner, you want to be prepared. If you’re pushing yourself a little more on your next camping hike, start physical training 2-4 weeks before your trip (at least!)

[18:11] Hiking in Guatemala: Episode #72: Life Lessons from 6 Days in the Guatemalan Jungle

I did two big camping trips/hikes during that adventure and they were TOUGH! The jungle trek was trekking over 100 km in 5 days, and the second was a volcano climb with major altitude! I started training for that hike months before by walking more each day as well as climbing the stairmaster 2-4 times a week. 

It was winter time in Canada, but if it was summer or warmer out, one of the more fun ways to train is wearing your fully packed backpack and hiking the local trails with similar terrain – if you can of course. Cardio, weight lifting, and training on the stairs will help you get in shape for your hike!

[20:06] #6. Know when you need to take a break

It’s totally okay to rest. Stop and enjoy the view, listen to your body, take some time to eat and enjoy your lunch. Make sure you’re having a good time, and drinking enough water!

[20:27] #7. Be Conscious of Wildlife and Nature

You are hiking and camping very close to the homes of some beautiful trees, plants, and animals. You are a visitor and you must leave the park the way you found it. That means no trash please!

If you spot some wild life, admire it, but leave it be. Doing research on the backcountry camping spots you’ll be in will help you better understand the wildlife and vegetation. It will also inform you of anything you might need to be cautious of, like bears or poisonous plants. Ask park rangers questions if you are not sure, and pack your food so bears cannot get to it. Most campsites will have food polls you can hang your food on – NO FOOD IN YOUR TENT!

Treat the earth, the animals, and the other people you cross paths with, with respect.

[21:31] #8 Have Fun!

You may absolutely LOVE the experience, or you may not. But go with an open mind and an open heart. It’s incredibly powerful to get out of your comfort zone, to try something new, to test your limits and strength. My last few treks have been life changing and empowering and I was truly disappointed when our camping trip this month got cancelled but I am hopeful for a new booking soon!

 
Val Lavigne Life Women's Empowerment Podcast

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
 
 

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, 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

 
Val Lavigne Life Women's Empowerment Podcast

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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E82: Creating an Epic Summer Bucket List
 
 

E82: Creating an Epic Summer Bucket List

As crazy as the year has been, I still can’t believe that it’s already the first week of June! Time is flying! The month of June marks the middle of the year, but it’s also the start of summer...


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[1:15] Every June I get super excited about a tradition I’ve had since I was a little kid! For as long as I can remember, I’ve been creating some pretty epic summer bucket lists, and today I’m going to teach you how to create your very own!

Now, if you’re listening to this episode and you’re not sure what a summer bucket list is, it’s essentially a list of all the things you want to do, experience, eat, or places you want to visit this summer. Your list can be as long or as short as you’d like it to be.

A great summer bucket list has a variety of activities, and goals, and most importantly it gets you EXCITED about having an EPIC SUMMER!

[1:59] There aren’t really any “rules” when it comes to creating this list, but I thought I’d share some of the do’s and don’ts I like to consider when writing mine…

DO Get Creative!

Of course you’ll want to experience some classic summer traditions every year, but have fun and get creative writing your list! 

Our family loves making s’mores every summer so one year I wrote: “S’mores Innovations” on my bucket list. That summer we made s’mores using different kinds of chocolate, or different cookies instead of gram crackers. We also tried s’mores with slices of fruit. It was really fun, and we still stuck to our favourite traditions.

When writing your list you can always go back and think of a new way to do something, or how you can mix up a fave tradition!

DON’T Just Copy Someone Else’s List!

There are lots of fun summer bucket lists online, and they’re great for getting some inspiration on what you’d love to do, but don’t just copy their list. Choose the ideas that you like and add your own ideas too!

Not everyone’s list is going to look the same. I live very close to the waterfall capital of the world, and this summer I want to go “Waterfall Exploring” to see some of the falls I haven’t been to yet. But you might not live near here. Maybe you live close to mountains, or volcanoes you can climb. Or maybe you live near beautiful forests or a secret beach. 

Make the list your own; a list that gets YOU excited!

[3:46] When you sit down to write your summer bucket list, a good place to start is by thinking about all the fun things you did last summer, or any previous summer. 

What did you do?

Who were you with?

What did you see?

How did you play?

What were your favourite memories?

After spending some time reminiscing on all your favourite parts of summer’s before, jot down anything you’d like to do again this summer, or maybe a memory inspired something you’d like to do this year.

Last summer I went back-country camping with some friends in Tobermory, Ontario. I’d like to go again this year, but stay a night longer and go with my partner.

My boyfriend also loves skydiving, but I’ve never been. Last year I saw him jump out of a plane and this year I’d like to try it too! EEK!

[4:47] If you’re like me, you’ll want to organize your list. This helps me plan for different goals, or different types of summer fun. My Summer Bucket List this year has 8 sections, they are:

Health & Wellness
For a Rainy Day
Self Care
With Friends
Classic Summer Fun
Outdoors
Food & Drink
And Something New!

[5:12] Some of the items on the list could fall under multiple categories but I like to organize my thoughts as best I can. Think of some of your own Bucket List Categories. Here are more ideas:

Education/Learning: I wanted to learn a new language one summer so I added some different ways to learn and practice. Maybe you’re taking a course this summer, or you’re learning a new skill. One of the listeners, Maria, wrote “Learn to Paint” on her bucket list this summer!

Thrill Seeking/Adventure: Do you love extreme sports or adrenaline boosting activities? You might need a category for all your adventurous items, such as: skydiving, white-water rafting, zip-lining, get a tattoo, parasailing, and more!

Travel: Surprisingly this wasn’t a category on my list. However, due to current circumstances, it makes sense. Maybe travel is a category on your list this summer! Some of the items on my list that might fall under this category are:
“Visit new micro breweries”
“Take a roadtrip to a small town in Ontario”
“Plan a vacation”

[6:22] A few of our listeners have some fun ideas that could also go under travel. Kim wants to spend long days at the beach! Lisa wants to do a family cottage mini vacation, and Haley and Candice want to go camping!

Another category could be Local: Like a picnic in a nearby park, hiking to a local waterfall, tasting new foods from local restaurants, or visiting local farms and gardens.

Your categories can also be based on some of your favourite hobbies and interests such as…

Music: Are there upcoming concerts you want to go to? Festivals you’d like to attend? Playlists you want to curate? Instruments you want to play?

Arts & Crafts: Use up the materials I currently have to make new crafts. Make macrame plant hangers, learn to sew, hand make all Christmas cards, build a birdhouse.

[7:15] When you’re writing out your summer bucket list, you can also think about any goals you have this season, or this year.

For myself, I want to drink more water, and walk more each day so I wrote: set a daily water intake goal, and walk 30 minutes each day.

Consider some of your health and wellness goals also, or your business goals, family goals, friendship and relationship goals. Add some fun ideas to your list that support your soul goals.

Are you training for a marathon?
Do you want to grow your email list?
Are you interested in taking a family vacation?
Do your friends and you love having pool parties?
Maybe you and your partner want to set up a weekly date night? Or a new adventure together!

[7:58] Speaking of friends, family, and relationships… ask your loved ones what is on THEIR summer bucket lists! What are some of the things you can do together, or how can you help each other cross off items on each of your lists?

Are you getting excited yet!? Because I sure am!

[8:15] Okay, let’s talk about some ways you can get creative with your summer bucket list! I mentioned before that you can put a new spin on a classic tradition like our family’s s’mores innovations!

Recipes are a really easy way to do this, for example: If you love a refreshing summer bevy, why not try a new Sangria recipe or margarita recipe?! How about new ways of making pizza, or trying out different smoothie combinations?

Another way to get creative with your list is by combining some of your items. Something on my list is “Rollerblade to Get Ice Cream!” We rollerblade and bike a lot, but we don’t usually get ice cream, so why not go for a blade and a scoop! LOL

I’ve also been doing some watercolour painting, so for one of my bucket list items I wrote: “Watercolour painting in nature” that way I have something to inspire a painting, and I’m spending  more time in nature!

One of o ur listeners, Lisa has “strawberry picking” on her summer bucket list, and I love this idea! I want to combine it with “make sangria and add: from local fruits we picked!”

If you’re into some healthy competition, you could turn your pool party into a Pool-palooza hahaha you can set up obstacles, a cannonball contest or games with prizes!

[9:34] One year I wrote 100 things on my Summer Bucket List and I was so hyped up but at the end of the summer felt a bit down because “I only” completed 58 of the items on the list. I’m rolling my eyes at myself right now. 

So the following Summer, 2016 I boycotted the list completely! AND INSTEAD I wrote a list of “amazing things I’ve done” the copy of the list I have has 30 items on it and looking back, that was a pretty incredible summer.

The lesson of this story is that the list is supposed to excite you to do some epic things, but leave room for spontaneity, and for organic fun! Isn’t that what summer is about anyways?

 

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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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E81: 5 Tips for Positive Self-Talk
 
 

E81: 5 Tips for Positive Self-Talk

Today’s episode is one of many on this show - where we are talking about mindset, positivity, and confidence...


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[00:57] What is self-talk exactly?
Self-talk is the running dialogue in our heads. Have you ever noticed it? Sometimes it’s the little voice that gives us instructions when we’re getting ready for bed, or the chatter in our minds observing our environment, and sometimes it’s singing along to a tune in our head. It’s basically when we’re talking to ourselves in our mind. 

Everyone has this inner narrative, but we don’t often spend so much time actually thinking about what the heck it’s going on about. The important truth is that our self-talk has a much bigger influence on the way we see ourselves and the world we live in, than we realize.

[1:45] Negative & Positive Self-Talk
Here’s the thing, we all have negative and positive self talk, which one do you most often use? Knowing the answer to this question can help you start making proactive changes to living your best life.

Unfortunately most of us have negative self-talk patterns. These are the thoughts where we’re focusing on comparing ourselves to others, or when we feel the “not-enoughness.” Our brains remember negative experiences over positive ones, and we tend to replay these messages in our minds, which in turn fuels negative feelings. 

Here’s the good news: positive self-talk is the opposite of negative self-talk – I mean duh… but positive self-talk is also possible to make automatic. It’s possible, with practice.

But before we get into all that, I think it’s important to note that positive self-talk is a very kind and confident way of thinking. It’s not about narcissism, but rather thoughts around self-compassion and knowing who you are.

[2:55] Benefits to Positive Self-Talk

Reduces Stress: 

When your thinking is more optimistic, this results in more helpful coping strategies when faced with challenges or stressful situations. Negativity is not helping anyone through a challenge. Positivity keeps you open to seeing new possibilities or previously missed opportunities.

Boosts Confidence + Resilience: 

Positive self-talk builds confidence and makes you more likely to achieve goals. I hinted before that positive self-talk takes practice, well that effort is simultaneously improving your self-confidence, and when you wake up to the fact that a badass babe is staring back at you in the mirror every morning, that babe knows she’s kicking ass and taking names. 

Builds Better Relationships: 

Who wouldn’t want to be around someone who is more cooperative and optimistic? Good vibes also rub off on other people. Spread the love + positivity to your friends and family.

[4:00] Hopefully after those three epic benefits you’re thinking, “YES. This is what I need more of in my life and in my mind.” So here are a few examples of positive self-talk:

I have the power to change my mind.

Even though it wasn’t the outcome I hoped for, I learned a lot about myself.

I am capable and strong, I can get through this.

I can’t control what other people think, say or do. I can only control myself.

Attempting to do this work took courage and I am proud of myself for trying my best.

[4:38] Now, the obvious question: “How do we make it all work?”

Here are the 3 steps: 

STEP #1: Identify Your Negative Self-Talk Style
Negative self-talk typically falls into one of four categories:

1. Personalizing
ex. Blaming yourself when something goes wrong

2. Polarizing 
ex. Seeing two sides only: good or bad; black or white; this or that, and no in between

3. Magnifying 
ex.Focusing only on the negative or bad in every situation and dismissing the positive or good

4. Catastrophizing
ex. Expecting the worst, always

STEP 2: Once you’ve identified which category, or categories your thoughts fall into, you can start to swap them to more positive thoughts.

This is where the practice begins. You will start to pay more attention to your inner dialogue and notice when and where you fall into your negative self-talk. Make a note of these in a journal or notebook and begin to rewrite the thought. 

For example, if you tend to personalize your negative self-talk, you hear your inner voice say something like, “Darnit! The cookies are burnt! I suck at baking, this is all my fault!” Instead, you could swap it to: “Oh shoot! Looks like this batch got a little burnt, I now know for next time to set my timer earlier” or check the cookies sooner, or whatever. You’re mentioning what you learned from this experience, and how you will take action to do better next time, and you aren’t blaming yourself for an innocent mistake.

STEP #3: Make Your Positive Self-Talk a Habit.
There are many strategies to make this happen, here are some of my favourites:

  1. Put on your “Investigator Hat” and identify self-talk traps

    This will be something you want to do every day. Noticing when and where you are falling into the negativity. You are becoming more mindful of your thoughts, actions, and more aware of this inner dialogue. 

    As you are doing this, you might notice certain situations where you are more likely to cause more negativity. Like when an introvert is attending a networking or social event.

    Noticing the “traps” can help us to swap our negative self-talk to something more positive and encouraging.

  2. Use Positive Affirmations

    Positive affirmations can be an excellent tool and practice for improving our self-talk. You can practice positive affirmations to set the tone for the day, or to prepare yourself before a self-talk trap.

    To support you with this strategy, I have created a free download called “Build Your Own Affirmations Kit” It teaches you how to create custom affirmations and how to really activate the affirmation! Get yours using the big yellow button below!

  3. Keep a Self-Esteem Journal

    Journaling can be a very powerful and effective tool for making lasting mindset shifts. One of the reasons why it is so effective is because you are activating multiple parts of your brain when you put pen to paper. And depending on what you’re writing about it can help expand and amplify your topic: like positive self-talk for example.

    The two types of journal I recommend is a Gratitude Journal + an Emotions Journal.

    The gratitude journal is a list of what you are grateful specifically that day, as well as why you are grateful for it. Recalling your daily gratitudes helps you return to the feeling of gratitude and brings more of what you’re grateful for.

    An Emotions Journal has specific prompts that help you investigate your mindset and encourage you to think positively about different parts of your day.

    To help you start your emotions journal, here are some prompts:

    I felt proud of myself today when I…
    The highlight of my day was…
    One of my best attributes is…
    I am excited about…
    My biggest success this week was…

[8:59] Now that we have a better understanding of self-talk and the importance of a more positive mental chatter, here are my Top 5 Tips for Positive Self-Talk!

[9:10] TIP #1 SET HEALTHY BOUNDARIES

When you start to develop more self-awareness and bring more attention to your self-talk, you will also start to notice what areas of your life shed more darkness than light. And with the knowledge that we can only control ourselves, and not the actions of others, we can choose to set healthy boundaries.

This may look like limiting our intake of media and news. I very rarely listen, watch, or read any type of news. It’s been years since I’ve set this boundary for myself and I can most definitely say that my anxiety and negativity have decreased exponentially.

The other, more difficult way of setting boundaries would be to cut the negative people out of your life. This is obviously easier said than done, especially if we live with said person, but spending less time with negative “friends” or coworkers can also be very helpful.

[10:06] TIP #2 PRACTICE MINDFULNESS

Mindfulness is very important whether you tend to have a more positive or negative self-talk. Everyone on the planet could benefit from being more mindful – including the actual planet. There are also many ways to practice mindfulness, like through meditation, journaling – which we discussed earlier in this episode – and also being able to dream and set goals. 

Allowing ourselves to dream and visualize the success we want to achieve, can help us see a possible future target. Reaching this target requires a mindfulness practice so that we can stay on track with reaching our goals and achieving success.

[10:50] TIP #3 STAY PRESENT

Dreaming of and visualizing the future is wonderful, but when our mindfulness spirals into negativity, it’s important to come back into the present moment. 

And it may not be the future we are nervous about, but perhaps our negative self talk is dwelling on the past. What’s done, is done, and the most important pace we are in is right here and now. This is where we are and what we can control and change.

Comparing ourselves to others is another way we lose sight of ourselves and the present moment. Instead of feeling sad about what we don’t have or who we don’t look like or whatever – we can express happiness and gratitude for what that other person has and also come back to the present and see all the things and people and experiences that we have in our own lives.

One of my favourite ways to get back into the present moment is to be physically active. When I’m lifting weights, practicing yoga, or doing pilates, I have to be connected to my body and my breath. Two very key things that bring your right back into the moment. 

The next time you’re feeling anxious about the future, or upset about the past, or feeling any type of scarcity or lack mindset, come back to your breath. Notice your inhalation and your exhalation, even if you just repeat the phrase “I am inhaling [inhale]. I am exhaling [exhale]” until you feel better. 

[12:28] TIP #4 LEARN TO LOVE YOURSELF

At the core, positive self-talk is about self kindness and self compassion. Learning to love yourself is the root of your positive self-talk and true happiness. 

Forget failure, learn to reframe the idea that failure is a bad thing! It’s actually a learning opportunity, a chance to develop a new skill, and a step forward out of your comfort zone! 

Believe in the successes you’ve achieved in life so far – I am sure there are many! Use the memory and evidence of past success to move you forward toward your future goals and dreams.

[13:11] TIP #5 SURROUND YOURSELF WITH POSITIVITY

Life is too short to get caught up in negativity. Learn to laugh at yourself when you make a mistake, find the humour in an otherwise dull situation. Speak positivity when you’re speaking with others, help others when you can. 

Write out and post your positive affirmations. And continue to replace your negative thoughts with positive ones.

Believe in yourself – you’ve got this!

Okay, now, you’re om-work! Use the big yellow button below to download your free copy of my Build Your Affirmations Kit and get started today!

 

Download the FREE Affirmations Kit

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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: Empowered Beauty
 
 

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. 

 
Val Lavigne Life Women's Empowerment Podcast

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
 
 

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.

 

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Val Lavigne Life Women's Empowerment Podcast

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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E79: Confidence & the Core Chakra
 
 

E79: Confidence & the Core Chakra

I gave this episode the title: “Confidence & the Core Chakra” because this energy centre just so happens to be the centre of transformation and confidence in our bodies...


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[01:16] Chakras are energy centres in the body, and there are seven main energy centres that run from the base of your spine, upward to the crown of your head. 

Chakra One: Is the root chakra located at the base of the spine/tailbone

Episode 64: Reclaim Your Roots with the First Chakra


Chakra Two: Is the sacral chakra, located at the reproductive organs, below the belly button

Episode 89: Sexuality & The Sacral Chakra

Chakra Three: Is the core or solar plexus chakra, located in the abdomen above the belly button 

Episode 79: Confidence & The Core Chakra

Chakra Four: is the heart chakra, at the centre of the chest

Episode 96: Harmony & the Heart Chakra

Chakra Five: is the throat chakra, located at the throat

Episode 58: Speak Your Truth with the Fifth Chakra

Chakra Six: Is called the third eye chakra located at the forehead, between the eyebrows

Episode 71: Intuition & The Third Eye Chakra

And lastly, Chakra Seven: the crown chakra, located at the top of the head.

Episode 105: Divine Connection with the Crown Chakra

[2:27] Today, I’ll be focusing on the 3rd Chakra, the core, or solar plexus. The meaning of this energy centre; or the function is transformation. In Sanskrit the name for the Core Chakra is “Manipura” meaning “lustrous gem.”

Along with the locations and sanskrit names, each chakra has an element, colour, purpose, issues, identity, demon, characteristics, and so much more. 

The themes around the third chakra will be centred around energy, activity, self-esteem, power, self-definition, and confidence. This chakra is represented by the colour yellow.

Power and confidence will be key words in our discussion today. This is an area for self-definition, realization of separateness, and independence. It’s clear from this information alone that it is a very important energy centre, as transformation is the essential function of the third chakra. 

Confidence and power are then integral pieces to the solar plexus chakra as it is associated with the element fire. Fire creates physical transformation through its power; and we have an inner fire that represents our self-confidence. Pretty cool right?

[3:50] Okay, let’s talk about that word “power.” As we know, words can have different meanings depending on how we interpret them. But I think power is one of those words that can be taken VERY differently.

If you had asked me, maybe when I was a little girl, what I thought “power” meant, at the time I would have probably had an answer along the lines of an evil stepmom or witch who wants to take something from an innocent and powerless princess. Even without the influence of disney princess movies, we still see people or groups who “want” power, “gain” power, “have power over” etc. There are many overbearing and negative attachments or connotations to the word. 

Personally, this is something that I’ve learned for myself, and had to unlearn. It wasn’t just the word power, but also words similar to it. For example:

Aggressive, Bossy, Difficult, Too Much, Awkward

[4:58] Let me backtrack a bit. I host guests on the bonus episodes of this show, and one of my rapid fire questions that I ask each guest at the end of the show is: “what does empowerment mean to you?” The answers I get are different and amazing and the word empower has the word “power” in it. It’s about giving power and confidence and strength and this was one of my goals or intentions for the women’s empowerment show.

[5:27] I know many of the listeners are also women in business or leadership roles, and you may have heard, or been called some of the words I’ve mentioned above. But today we’re going to flip the script a bit. Because truthfully, nothing has meaning until we give it meaning. Including other people’s words or labels. 

SO for the women out there who are being called “Aggressive” I want you to tap into your inner power and strength and swap aggressive with “Assertive.” Show your confidence, stand in your power.

This is a big one for me: I’ve been called “Bossy” a lot, but we’re now switching that to “Leading.” Keep leading ladies, you are a guide, a leader, an influencer, and you are important.

“Difficult” is another one that comes up, but is that true, or are we being “Honest + Truth Telling?” Sometimes the truth is difficult. Being honest can be tough at times, especially when no one else is stepping up to the plate, but someone’s got to do it babe, and *high* forkin *five* if that’s you.

What about when someone calls you “too much” or “so extra”? I say, “KEEP TAKING UP SPACE!” Let your light shine! Your inner fire is bright and if that is your authentic self showing up, then stand tall and wear your crown girl!

Last one, “awkward” cringy. I know. But maybe these are the women who are asking tough questions, and yeah, that can get real awko taco – but you know what – just like telling the truth and speaking honestly, asking tough questions is necessary. 

But power doesn’t have to be based on struggle and opposition between two things. Power can mean what we want it to mean, and today I want us to rewrite our scripts in the ways we need to so that we can feel empowered in our inner power. Not over any other person, but rather power over our inner demons and negative mindset or self talk.

[7:51] MY FAVOURITE CHAKRA BOOK: Eastern Body, Western Mind by Anodea Judith:

“To restructure the way we think of power and to channel and contain that power within our own being is the challenge of the third chakra. It transforms us, igniting our life with purpose. To have true power emanating from within renew the joy of being alive.”

[8:18] Okay… so what do we need to reclaim our power? Well, like I mentioned before, it’s a new script! It’s a new definition of power that elevates us out of struggle and into transformation. It pulls us out of our past and into the future. It’s a shift in a person to be inspiring, strengthening, and empowering to ourselves and to others.

[8:49] We can start by investigating the signs, signals, and information that our body sends us on a constant basis. 

Signs of a healthy solar plexus chakra include:

  • Someone who is responsible and reliable

  • Balanced, and effective will

  • A warmth in personality

  • Confidence and a sense of personal power

  • Spontaneity, playfulness and a sense of humour

  • And also someone who is able to meet challenges

[9:16] As with all the chakras, the goal is to balance the energy centre so that our rainbow of chakras can flow and our body can be in alignment. However, there are times when our chakras become underactive, and overactive. This is also known as deficiency and excess, respectively.

Here are the signs of Core Chakra Deficiency:

  • Low energy

  • Poor self-discipline, low self-esteem

  • Poor digestions

  • Collapsed middle of the body; bad posture

  • Victim mentality, quick to blame others

  • Emotionally or physically cold

[9:53] Signs of an excessive Core chakra:

  • Overly aggressive, dominiating, controlling

  • The need to be right or have the last word

  • Manipulative, power hungry

  • Violent outbursts

  • Stubbornness

  • Arrogant 

[10:07] Before we get into how to properly balance this energy centre let’s unfold the petals of the third chakra some more. 

As we reach the third chakra we are climbing toward the upper level of the chakras. This is a lower level chakra where we start to become more aware of ourselves as individuals in the world. A necessary third chakra achievement is independence and autonomy. This is a very great piece from Eastern Body, Western Mind:

“Autonomy is essential for personal responsibility. If we cannot see ourselves as separate beings, we cannot take responsibility for our actions.”

[10:49] I believe being able to take responsibility for our own actions is what makes someone a mature adult. I also believe it’s part of our journey and our souls journey to understand and see our INDIVIDUATION. We begin to wake up into a larger awareness of the world, and our role in it. 

We discover ourselves as whole, independent beings, with our own personal strength and power. We start to develop our strength, power and independence when we overcome challenges, and begin to define ourselves.

[11:21] While creating our own identity, we also form our EGO. This is the conscious element of the Self according to Carl Jung. It’s sort of the mediator between the inner and outer experience. I won’t get into it too much today, but basically – for my business babes out there – it’s essentially the CEO of the Self. It creates defenses to protect our vulnerability, it forms the statement of who we are, and it organizes the consciousness of our self-definition.

The key is to have a well-functioning ego that isn’t overpowering, but keeps us safe, engaged, and consistent in our Self. It keeps our inner energy balanced.

[12:05] SELF-ESTEEM is another important piece of our third chakra. Energetic strength requires self-esteem, and with even a basic level of trust in ourselves, we can better face the unknown. This is the part of ourselves that stays consistent when faced with a challenge. It’s the part of ourselves that doesn’t fall apart when things go wrong, and the part that knows it’s okay to make mistakes. 

Previous Episodes on Confidence + Self Esteem: 

Episode 48: What to Do When Fear Shows Up
Episode 63: How to Fail + Make Happiness Your Compass

It’s important for all areas of our health for our self-worth and self-esteem to be high. When we feel worthy, we are more likely to take care of ourselves and this in turn raises our vibration to attract higher quality vibrations of people, opportunity, and experiences into our lives. When people are taking better care of themselves, the feel good, and who doesn’t want to feel good?

[13:19] I started listening to the audio version of 7 Habits of Highly Effective People by Steven R. Covey, and the first habit mentioned in the best-selling book, is being “PROACTIVE.” 

Being proactive is the opposite of reactive (which is third chakra excess) or inactive (third chakra deficiency). Proactivity is all about choosing your actions, rather than controlling them or letting them be controlled by you. It starts deep in a mindset and shapes our daily behaviours. Proactive people take responsibility for creating their future. Proactive people believe they influence their environment. They don’t wait to see what happens, and they are not victims of circumstance. Practivity takes initiative and will.

[14:10] Of course it all adds up to our personal POWER. Here is another clip from Anodea Judith’s book:

“From the latin root podere, meaning “to be able,” power is the ability to make change and exists for one reason only – transformation. When the old has outgrown its purpose, it is time to transform it into something new. Power is not a thing, but a way. It is a process of becoming real.

We have power when we dare to live authentically, when we reach inside ourselves and tell the naked truth. The more we dare to take risks, to questions, to be true to yourself, the easier it becomes. Power comes when we are willing to make mistakes and to be responsible for them, to learn from them, and to correct them.”

[15:04] The third chakra is the engine to our power. Consider the following questions when reflecting on your personal power:

  • Do I take responsibility in my actions?

  • How strong is my self-esteem?

  • Am I practicing proactivity?

  • What is my current posture position telling me?

  • Am I living authentically?

  • Where in my life am I playing small?

  • Who do I know that embodies personal power and a balanced third chakra?

  • Where in my life can I take more risks?

I wrote these questions with the intention for us to dig a little deeper. I want us to really unfold our core chakra petals so that we can begin to heal this energy centre. When it comes to healing our chakras, what we’re most often doing is balancing them. Start by figuring out if your Solar Plexus chakra is deficient or excess, and then go from there.

[16:06] Healing deficiency will take some time as the energy must be built up slowly. Think of it like kindling a fire, we will gain strength little by little with a strong foundation that will create lasting change and strength.

Working on how we fuel the fire is similar to how we are fueling our bodies. Choosing to take better care of ourselves means consuming healthy foods that give us energy and vitality, along with moving our body to build physical strength and mental clarity. We are looking for both nourishment and support. 

Listen to last week’s episode all about staying consistent with your wellness, to help you create a healthy lifestyle routine to build up a deficient core chakra.

Episode 78: How to Stay Consistent with Your Wellness

[16:51]  When it comes to healing excess, there will be more energy, and this energy needs to be moved aka rerouted to other chakras. This healing will require more stillness, and quite. I have a free mediation available to help balance the core chakra. This is for both balancing deficiency and excess.

It might sound counter-productive, or counter intuitive, but scheduling downtime for the “art doing nothing” or practicing relaxing, restorative, or gentle yoga, can also be an important strategy for an overactive third chakra. As they are typically type-a people, this can be tough, however taking time away from goals or work is very important for the health of the solar plexus chakra.

[17:52] Have fun! Be playful! Be spontaneous! Laugh, and dance and let go of the need to be safe. This is not our intention in the world. Building your courage and confidence will take practice. You will make steps, leaps, and bounds toward your goals, moving further and further out of your comfort zone as you G R O W & GLOW!

Keep growing, learning, and expanding! Keep playing and loving yourself deeply. YOU. YOU my darling are an incredible, limitless being. Everything you need is already yours, and the rest you will learn and gain along the way. 

Find that inner light and let it shine. Let the fire blaze and burn and brighten! Be the light and inspiration for others to shine their light too. Your power lies within you. It has always been there and will always be there. Always, always remember that no one can take your power… unless you let them.

Remember that it is SO OKAY to make mistakes. Learn to laugh at yourself sometimes.

 

Download the FREE Core Chakra Meditation

Val LaVigne Life - Core Chakra
Val Lavigne Life Women's Empowerment Podcast

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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E78: How to Stay Consistent with Your Wellness
 
 

E78: How to Stay Consistent with Your Wellness

One of the keys to making your wellness work for you is CONSISTENCY. Here's how to stay consistent with your wellness...


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[00:45] Follow me on INSTAGRAM @vallavignelife

[00:55] One of the main reasons we lack consistency and fall off track is because our actions aren't rooted at a deeper level. We set wellness goals and intentions, without getting clear about our “Wellness Why” 

Our “Wellness Why” is the reasoning behind our actions. It is the emotional fuel, and meaningful driver behind our daily actions. It's what moves us forward with our healthy habits and our goals. 

You want your “wellness why” to come from your heart. It’s important that it’s deep, emotional, and meaningful to you. 

Everyone’s “wellness why” will be different. We all have different motivators and intentions and goals, so it’s important that when you’re creating your WHY, you are turning inward and searching inside of yourself, and not externally to why other people are taking their actions.

[2:40] Four Steps to Help You Create Your Wellness Why 

#1. CREATE SPACE
Grab a pen and paper, or your favourite notebook and get comfy. If you love listening to music, put on your favourite playlist. If you work with essential oils or crystals, go ahead and bring those too. Create a comfortable atmosphere for you to turn inward, without interruption or distractions. 

#2. DREAM
Close your eyes and take a few deep breaths. Take five minutes or so to visualize the best version of yourself. If you would like more support with this, I will link to a previous episode I published called “Becoming the Best Version of You” (Episode #39

Consider the following questions: 

Who is the best version of me?
How does this version of me start their day?
What do they do every day?
What DON’T they do every day?
How does this version of me feel? 

Write down the answers to these questions, and any other details about this best version of you. Get clear and specific; include all the details – everything! 

#3. INVESTIGATE FURTHER
Now look over your description and answers of your future self and see if you can dig a little deeper. Why do you want to be the best version of yourself? What is the deep, emotional, and meaningful reasoning behind why you want to live a healthy lifestyle? 

#4. SET UP MOTIVATIONAL REMINDERS
We want to keep our “wellness why” top of mind. Write it down and stick it to the bathroom mirror, bedside table, or on the kitchen fridge. Another idea is to create a phone wallpaper of your wellness why. Share it with your partner, your friends, and your social audience so that they can hold you accountable.

This way, when we go about our days making decisions, we’re reminded of our Wellness Why and the reasoning behind the choices that we make every day. It connects us to that why power and helps us become and embody the best version of ourselves.

Because our wellness is not about eating one healthy meal, or that week we went to 3 spin classes, or last month when we drank more water than coffee. It’s about the countless choices that we’re faced with each moment, and every day.

[5:42] We’re aiming to make the best choices, or better choices for our health and wellness, but there will be days when we make okay choices, or lesser ones. 

Here are my top tips when it comes to starting your wellness lifestyle:

[5:55] TIP #1: CHOOSE 1 AREA OF WELLNESS
There are many areas of health and wellness that we can pinpoint and improve. The best way to create any habit is to start with one, and then once that action or behaviour becomes automated, we can focus on the next habit or action. This is called habit stacking. 

I will mention an area of wellness, as well as an example for a healthy habit for this area. While I’m listing them, think of which area of your wellness you’d like to improve and how you’d like to do that.

Physical: walk 10,000 steps every day
Emotional: write in my mindfulness journal morning and night
Spiritual: meditate daily
Intellectual: read one book per month
Social: join an online community of like-minded women
Nutrition: Stop eating after 8pm
Sleep: Get 7-8 hours of sleep each night
Occupational: Spend two hours every weekday building my online course.

Did I miss an area? Let me know in the comments section below!

[7:52] TIP #2: LET IT BE FUN & EXCITING
I always say, fitness can be fun, and healthy can be simple! Stop complicating your health and wellness goals. Just because your best friend loves her Saturday morning Zumba class, doesn't mean you have to also. Personally, I’m not a Zumba kind of girl, but I can lift weights four times a week, and that excites me! 

We’re creating a lifestyle, and the best version of you is most likely excited about their wellness habits and goals; they have fun with their fitness! Choose the actions and activities that light up your life!

[8:31] TIP #3: SCHEDULE YOUR WELLNESS
It doesn’t matter if your goal is to read for 30 minutes a day, or to meditate every morning, or to build an evening routine. Put it in your calendar; the calendar you actually use! What gets scheduled, is what gets done. Make time for your wellness by blocking out the time in your calendar to do it. Set reminders on your phone to keep you on track. 

The best time to do your wellness habit is whenever you do it. If you like morning workouts like me, schedule it then. If you know that the best time for uninterrupted brainstorming for your business is when your kids go to bed, schedule it then. If you’re truly committed to becoming the best version of yourself, you will make time for the actions and habits that support your journey. No ifs, ands, or buts about it.

[9:33] TIP #4: BE FLEXIBLE
Life happens, and our worlds are always changing. This is okay. We’re learning to build a dream lifestyle, and that also means being flexible and going with the flow. Remember that wellness is a journey, not a destination. 

I plan as much in advance as I can, but every Sunday evening I look at my week at a glance and schedule it accordingly. Most weeks don’t look the same, but I always make time for my wellness habits and goals. This is even more important for the weeks that are a little busier.

[10:12] TIP #5: REVIEW & RESET
The unexpected can come up and throw you off a little, but it doesn’t mean your whole wellness lifestyle collapses. Allow yourself the time to review and reflect on what when well, and what didn’t. Then make any adjustments moving forward to get you back on track. 

It’s also helpful to give yourself permission to hit the “Reset Button.” Each day is a new day, and an opportunity to start fresh. You don’t have to feel guilty because you missed a workout, ate cake for breakfast, or stayed up a little too late watching Netflix. Take a breath, let go of the expectations, and remember your “wellness why.” 

A question that I find helpful when mapping out my goals, habits, and actions is: What roadblocks do you foresee? And the next obvious question would be, What ideas do you have about overcoming those roadblocks? 

This will all depend on what habits and goals we are creating. It’s also important that when we are answering these two important questions, we are being very honest with our responses. Honest, and I will also add creative with the solutions. If you’re having trouble overcoming specific or certain roadblocks, consider someone you can reach out to about achieving your goals or who might have fresh eyes on the situation. 

[11:44] Committing to consistency means creating achievable habits and goals. For most of us, this will mean starting small, and choosing actions that result in immediate positive feedback. For example: Getting more sleep, and increasing your daily water intake. These are measurable daily habits. 

It’s also very helpful to visually track your progress. You can create a checklist, use apps and fitness watches, and you can also download my free Habit Tracker Guide. The guide helps you set new healthy habits, eliminate old habits, and help you stay consistent with your wellness goals.

[12:25] Appreciate where you are in your personal wellness journey, and start there. Start with the smaller goals, and as you continue to track your goals, and take action, begin to add onto those habits and stretch yourself a little more. I like to check in weekly, but you can also reflect daily, bi weekly, or monthly. 

Your stretch goals will be a little bigger than your smaller goals. For example, if your smaller goal was to read one book a month, and you’ve read two this month, you could stretch your goal to reading 3 or 4 books per month.

[13:00] Remember, that the key to creating our wellness lifestyle is consistency. Our brain craves it! It’s what will help us reach our goals, and automate our habits to keep us on track. And the key to staying consistent is knowing our wellness why! Our why is what motivates us to keep going; to continue to make the best choices each day.

When you’ve found your motivation, and created a routine, you’ll notice the growth and positive change. Eventually you might find yourself becoming a little stale or stagnant again in that routine. This is a great time to mix things up! Stretch your goals, stack a new habit, or try a new activity.

You can always come back to the process of creating your wellness why. Perhaps the best version of you has evolved into something different; start with dreaming of who you want to become and make adjustments to your actions.

[14:05:] Remember that, what gets measured, gets moved. Continue to measure your progress throughout your journey. Make a note of your small wins, your big wins, and what you’re learning about yourself along the way. Create check-in points to review, reset, or stretch your daily habits. When you achieve a goal or keep up with consistency, reward yourself! A friend of mine bought a new sports bra after two weeks of a consistent daily movement practice. I love this idea! It was meaningful to her, AND excites her about keeping up with her workouts because of the new gear she has.

 

Download the FREE Habit Tracker Guide

Val LaVigne Life - Habit Tracker Guide
Val Lavigne Life Women's Empowerment Podcast

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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