E53: How to Build Your Confidence Toolkit
 
 

E53: How to Build Your Confidence Toolkit

“And one day she discovered that she was fierce, and strong, and full of fire, and that not even she could hold herself back because her passion burned brighter than her fears.” - Mark Anthony


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[5:50] #1 Visualize Yourself as Who You Want to Be 

Episode #39: Becoming the Best Version of You

[6:52] #2 Dress the Part

[8:16] #3 Affirm Your Truth

[10:53] #4 Practice Self-Care 

Episode #16 10 Simple Self-Care Practices

[11:41] #5 Do Something that Scares You [Every Day!] 

Episode #11 The Dangers of Your Comfort Zone

[12:54] #6 Get to Know Yourself 

“Know yourself and you will win all battles.” – Sun Tzu

[14:49] #7 Meet Your Inner Critic 

Episode #48 What to do When Fear Shows Up

[15:58] #8 Create Healthy Boundaries 

Episode #34 Seven Things You Must Do When Creating Healthy Boundaries 

Episode #26 Protection Strategies for Empaths

[17:56] #9 Challenge Yourself for [at least] 30-Days 

Episode #29 Does Your Body Need a Cleanse?

[19:49] #10 Honour Your Core Values 

Episode #47 How to Shift from Resistance to Resilience

List of Core Values

[20:38] #11 Serve Others; Help Someone Else

[21:26] #12 Get Prepared 

Episode #14 Sunday Night Routine

[23:48] #13 Set Yourself Up to Win 

Episode #06 Morning Ritual

[24:34] #14 Shift to an Equality Mentality

[25:51] #15 Think & Act Positive

Episode #47 How to Shift from Resistance to Resilience

[26:34] #16 Connect with Your Tribe 

Episode #43 How to Attract Your Girl Gang

[27:42] #17 Work Your Gravitas

[29:20] #18 Speak Slowly & Clearly

[30:25] #19 Smile

[31:28] #20 Focus on Solutions 

Natural Solutions Series:

Episode #21 Nutrition & Exercise 

Episode #22 Rest & Stress Management 

Episode #23 Reduce Synthetic Exposure 

Episode #24 Informed Self Care

[32:35] #21 Complete a Task You've Been Procrastinating On 

Episode #45 Five Fall Health Tips

[33:06] #22 Learn Something New

[34:25] #23 Clear Your Space 

BOOK: The Life-Chaning Magic of Tidying Up by Marie Kondo

[35:15] #24 Use Your Essential Oils 

dōTERRA Single Oils:

  • Bergamot (Oil of Self-Acceptance)

  • Cassia (Oil of Self-Assurance)

  • Ginger (Oil of Empowerment)

  • Grapefruit (Oil of Honouring the Body)

  • Kumquat (Oil of Authentic Presence)

  • Spearmint (Oil of Confident Speech)

  • Star Anise (Oil of Soulful Femininity)

dōTERRA Oil Blends:

  • Beautiful (Oil of Self-Respect)

  • Smart & Sassy (Oil of Inner Beauty)

  • Whisper (Oil of Femininity)

  • Motivate (Oil of Encouragement)

Episode #47 Raising Your Vibration with Essential Oils 

Episode #35 The Easiest Ways to Use Your Essential Oils

[35:57] #25 Write Down Your Wins & Gratitudes 

Episode #28 Know Your Worth

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

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

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


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[00:10] About Kiana Ng 

Website | Instagram

[1:35] Kiana's Yoga Journey 

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

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

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

[6:50] Staying Motivated with Your Passion 

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

[7:57] Tools & Resources 

ONLINE PROGRAM: Marie Forleo B School

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

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

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

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

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

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

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

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

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

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

Meditate to clear the mental chatter and ground down

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

  1. Define Your Passion

  2. What's Your “Why”

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

[19:18] What's coming up for 2020!? 

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

[21:30] Rapid Fire Questions:

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

Favourite Part About Being a Woman:
Intuition

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

 
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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E52: Choosing the Right Wellness Retreat for You
 
 

E52: Choosing the Right Wellness Retreat for You

Some of the best getaways are relaxing, rejuvenating, transformational Wellness Retreats! Here are TEN factors to consider when choosing the right wellness retreat for YOU!


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[1:00] Follow ME and SARAH on Instagram

[1:10] Transformational Wellness Retreat in Panama 2020 Information HERE!

[2:10] 1. Set Your Intentions for the Retreat 

[3:45] 2. Style of the Retreat

[5:48] 3. When & Where (Logistics)

[8:20] 4. Solo or Shared

[10:05] 5. Retreat Organizers/Facilitators

[11:10] 6. Cost/Budget

[11:55] 7. Hidden Costs

[12:40] 8. Retreat Schedule

[13:50] 9. Food

[15:12] 10. Personalization 

[17:30] “Vacation in Paradise” Diffuser Blend
3 drops Sandalwood
2 drops Bergamot
1 drop Lime
1 drop Lavender

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

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

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


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[00:42] LISTEN TO THE PODCAST: 

Apple Podcasts
Spotify

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

[3:23] #1 Fitness & Health 

BOOKS 

Yoga:

The Bhagavad Gita 
The Light on Pranayama 

Meditation: 

Wherever You Go There You Are

Chakras & Energy Systems: 

Eastern Body Western Mind
Anatomy of the Spirit
The Energy Codes

[8:08] #2 Business Development 

“Everything is figureoutable” – Marie Forleo 

BOOKS

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

Toronto Business Babes Events 

Kat Gaskin & The Content Planner

[15:42] #3 Coaching 

Yandara Yoga, Mexico

BOOKS

The Coaching Habit
You Are a Badass

[19:39] #4 Social Media & Marketing 

Amy Porterfield 

Courses: List Builders Lab + Digital Course Academy 

Website | Instagram

Jasmine Star 

Courses: INSTA 180 + Social Curator

Website | Instagram

[26:00] #5 dōTERRA & Essential Oils

dōTERRA University

E43: How to Attract Your Girl Gang

High Level Leaders: 

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

BOOKS 

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

LIVE EVENTS 

dōTERRA Annual Convention
Rise Up

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

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

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


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[2:35] Previous Q&A Episodes:

Episode #10: Health & Wellness Q&A

Episode #20: Mediation & Mindfulness Q&A

Episode #30: Business & Leadership Q&A

Episode #40: Travel Q&A

New!

Episode #60: Goal Setting Q&A

Episode #70: Solo Female Travel Q&A

Episode #80: My Monthly Wellness Box

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

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

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

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

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

“Everything is figureoutable.” – Marie Forleo

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

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

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

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

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

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

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

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

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

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

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

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

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

Equipment:

Blue Yeti Mic & Pop Filter

Logitec Webcam

MacBook Pro & iPhone

My Monthly Wellness Box is my “computer stand” LOL

2 Cork Yoga Blocks for holding up my iPhone

Sometimes I set up my Tripod

Software:

Photo Booth for video recording, straight from my MacBook

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

Libsyn for uploading and hosting the podcast.

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

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

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

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

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

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

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

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

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

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

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

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

Resources for when you're just starting out:

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

BOOK: Let's Talk Podcasting by Amy Cupido

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

Wednesdays at 12:00 PM EST

www.facebook.com/valerielavignelife

www.instagram.com/vallavignelife

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

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

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

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

Other places/ways I get inspiration for episodes:

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

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

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

Episode #43: How to Attract Your Girl Gang

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

 
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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E49: Raising Your Vibration with Essential Oils
 
 

E49: Raising Your Vibration with Essential Oils

Here's WHY and HOW you can elevate your energy with some of the most high-vibe essential oils!


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[00:40] Welcome to the Women's Empowerment Show HQ (Behind the Scenes Pre-Show)

Emotions & Essential Oils Book: Buy it from OilLife.com

[3:35] Grade School Science: Matter, Energy & Molecules!

[5:15] High Vibrations vs Low Vibrations in the Physical Body

[6:56] Measuring Vibrational Frequencies 

Three Ranges of Essential Oil Frequency:
Low Frequency Oils: support physical ailments
Mild Frequency Oils: promote emotional change
High Frequency Oils: encourage spiritual growth and realization

[9:35]  Using Oils to Raise Your Vibrational Frequency 

How fast do essential oils work?
22 seconds for the molecules to reach the brain
2 minutes for the oils to be found in the bloodstream
20 minutes for the oils to affect every cell in the body

E35: The Simplest Ways to Use Your Essential Oils

[10:50] A List of the Highest Vibe Oils: 

Lavender, Clary Sage, Lemongrass, Jasmine, Frankincense, Patchouli, Myrrh, Copaiba, Cedarwood, Juniper Berry, and ROSE (highest vibe oil)

[11:09] BOOK: Emotions & Essential Oils, a Reference Guide for Emotional Healing Buy it at Oillife.com (USA)

[13:52] Find more info on the AromaTherapy Collection with Val's High-Vibe Oil Guide (Big yellow button below!)

[15:10] Not all oils are created equal! Look for “CPTG” = Certified Pure Therapeutic Grade Standard

[19:27] Going Beyond the Oils 

1. Certified Pure Tested Grade Oils
2. Organic/High-Quality Foods
3. Use Natural Solutions and Reduce Synthetic Exposure More Info in Episode #23
4. Minimize Screen time and Intentionally Take Time Offline
BONUS: Get Outside in Nature!
5. Start Each Day with Intention/Positive Thoughts 

 

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Val LaVigne Life - High Vibe Oil 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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E48: What to do When Fear Shows Up
 
 

E48: What to do When Fear Shows Up

Fear doesn't let go, it needs to be met with understanding. Here's how we do that...


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[1:16] LISTEN/WATCH AGAIN: E47 How to Shift from Resistance to Resilience 

[2:24] Acknowledge the Fear

[3:05] Meet the Fear, Feel the Fear 

[7:53] Thank the Fear, Let the Fear Go 

Remove Mindset Blocks & Limiting Beliefs with the FREE “Compassionate Awareness” Workbook, click the yellow button below!

[9:30] Transform the Fear into Excitement 

 

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Val LaVigne Life - Compassionate Awareness Workbook
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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E47: How to Shift from Resistance to Resilience
 
 

E47: How to Shift from Resistance to Resilience

Four key lessons I learned when things didn't go the way I planned...


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[00:27] The Energy of New Beginnings

[4:51] Seeing the Bigger Picture when Faced with Resistance

[5:18] Knowing Your Core Values & Prioritizing Them 

List of Core Values

[9:34] Give Yourself Permission

[13:52] Listen to the Whispers + Trust the Nudges

[16:42] Steve Jobs: “You can't connect the dots looking forward; you can only connect them looking backwards. So you have to trust that the dots will somewhat connect in your future. You have to test in something – your gut, destiny, life, karma, whatever. Because believing that the dots will connect down the road will give you the condense to follow your heart even when it leads you off the well worn path; and that will make all the difference.”

[18:45] Learning Beyond Your Comfort Zone

[23:00] Define Your Resilience 

E46: Unapologetically Write Your Own List

[24:17] Free Gift: Empowering Questions to ask yourself!

 

Download the FREE Empowering Questions

Val LaVigne Life - Empowering Questions
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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E46: Unapologetically Write Your Own List
 
 

E46: Unapologetically Write Your Own List

What's on your list? The list of things you want to accomplish that make you feel joyful and/or successful?


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You may also like: E42: Redefine Success in Life & Business

[00:35] A trip down memory lane…

[5:32] Society's List

[7:24] You are the architect, write your OWN list

 

Download the FREE Redefine Success Sheet

Val LaVigne Life -  Redefine Success
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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E45: Five Fall Health Tips
 
 

E45: Five Fall Health Tips

Fall is just around the corner, here are some of my favourite health and wellness tips and practices to keep you feeling good this fall!


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[1:38] #1 Solidify a Morning Routine 

[2:10] Waking up at the same time every day

[2:50] Let some natural light into your room

[3:46] Drink a (500ml) glass of water upon waking

[4:26] Make your bed

[6:58] Exercise

[7:05] Meditate
APPS: Headspace + Insight Timer

[8:08] “Eat your frog”
BOOK: Eat That Frog! by Brian Tracy

[10:26] #2 Take Care of Your Skin

dōTERRA's Hydrating Body Mist w/Beautiful Blend
Shop for products here!

[12:24] #3 Boost Your Immune System w/a Fall Detox

BOOK: Gut: The Inside Story of Your Body's Most Underrated Organ by Giulia Enders

[13:33] Simple + Gentle “Detox/Cleansing” Methods:
Lemon water (or 1-2 drops of dōTERRA citrus oils: Grapefruit, Lemon, Lime, Wild Orange)

How much water should you be drinking? Half your body weight in ounces of water daily.
EXAMPLE: If you weigh 128 lbs, drink 64 oz (or 8 cups) of water. If you have 16 oz of caffeinated bevy, add an additional 16 oz (64+16) or 80 oz of water that day (10 cups)

Eat cleaner

Dry Brushing
I have this dry brush, but I like this one for travel.

“Oil Upgrade”
In a 60 ml (2 oz) spray bottle combine:
30 drops each: cypress, eucalyptus, rosemary, and frankincense
Top off with FCO (fractionated coconut oil) and spray directly onto dry brush bristles before dry brushing
Shop for oils here!

Detox Bath Recipe
Mix 1 cup epsom salts + 1 cup baking soda and 10 drops each of Lavender, Frankincense + Copaiba essential oils
Shop for oils here!

dōTERRA On Guard Collection

[20:31] #4 Practice Mindfulness

[21:05] Thoughts

[22:05] Movement

[22:42] Eating

[23:44] Daily Tasks/Behaviours

[25:10] #5 Get Out In Nature

 

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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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E44: This Judgement Detox will Blow Your Mind
 
 

E44: This Judgement Detox will Blow Your Mind

It's bold, it's simple, and it will improve your emotional intelligence...


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[1:30] Remember this Instagram post?

[2:10] Importance of this conversation

[3:40] Two things you have to do before you judge someone: 

  1. Breathe

  2. Hold up a mirror

[5:40] Questions to ask yourself:

  • Is there something about this person that is bothering me that I can see in myself?

  • Is there something I am avoiding/ignoring/neglecting in myself?

[7:47] What about the humans with the crappy attitude?

[8:33] E26 Protection Strategies for Empaths

 

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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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E43: How to Attract Your Girl Gang
 
 

E43: How to Attract Your Girl Gang

I am blessed with some of the most bad*ss babes in my social and business networks, and it's all because of these simple mindset shifts that attracting these empowered ladies into my life was possible...


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[2:00] Humble brag

[3:10] Big limiting belief from back in the day

[4:55] A Fairy “Godfriend” who helped me shift my perspective!

[8:50] How To Tips for Attracting Your Girl Gang

Remember The Law of Attraction
You get what you put out there – Network!
Ask her out on a girl date

[16:07] Growing your Network Marketing team

[18:25] Maintaining Female Friendships

Lift Her Up
Support Her
Make Time for Her
Treat Her How You Want to be Treated

[22:50] Importance of Friendships IRL

 

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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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E42: Redefine Success in Life & Business
 
 

E42: Redefine Success in Life & Business

What does success mean to you?


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[00:28] My fascination with runners, and why that's relevant

[2:08] Unique definitions of success 

Comparison trap
Other people's ideas of success
Check yourself before you wreck yourself 

[4:15] Success is Intimate

Success survey results
Redefining what success means in YOUR life + business

FREE “Redefine Success” Sheet!

 

Download the FREE Redefine Success Worksheet

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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E41: How to Create a Business You Love
 
 

E41: How to Create a Business You Love

Building a business takes more than innovative ideas and marketing strategies. Although those things are important, here's how you create a business you LOVE...


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[00:27] Taking a look at your current work-life 

E39: Becoming the Best Version of You

[1:55] The Importance of Loving Your Business

[2:40] Lead with Intention

[5:21] Developing Intentional Systems

E38: The Organization Systems I use in My Business

[7:07] Developing Healthy Boundaries & “Balance”

E34: 7 Things You Must-Do When Creating Healthy Boundaries

FREE: 5 Non-Negotiable Habits for Success available!

[9:10] Hiring Mentors or Coaches

[10:43] Finding Your Tribe/Community

 

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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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E40: Q&A: Travel
 
 

E40: Q&A: Travel

Answering all your travel questions today…


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[1:10] Question #1: What vacations have you taken that have totally recharged your life?

[1:56] Question #2: What do you always take with you when you travel?

Eye mask + Ear plugs
dōTERRA's Verage Skincare Collection
Book: Live in Wonder by Eric Saperston
Camera/phone
Essential Oils
Empty Water bottle

[5:38] Question #3: Which apps/blogs/resources do you use to plan your travel?

YYZ Deals
Google Flights
Pinterest
Super Shuttle
Trip Advisor
Google Maps + Google Docs

[10:19] Question #4: Do you have any tips for staying healthy while travelling?

Movement:
Resistance Bands: Straps and Circles
Running Shoes, Activewear

Immune Support:
On Guard Softgels
FLOO Bombs (Frankincense, Lemon, On Guard, Oregano) + Veggie Caps

Supplements/Nutrition:
Lifelong Vitality Pack
Shop dōTERRA oils with my special link here! Contact me for any questions or information on how to receive 25% off all oils and products here!
Supplement Organizer 

Rest/Sleep:
Diffuser with Lavender or Serenity Blend!

Hydration:
This water bottle is awesome for travelling!

[15:34] Question #5: How do you get to travel so often? How do you manage to travel last minute?

[16:47] Question #6: What are your best packing tips? 

Put running shoes in a Reusable Shower Cap to keep dirty soles away from clothes and belongings
Portable Charger + Power Adapter (this is the one I have/love!)
Large Ziplock Bags + Permanent Marker
Headlamp
Use a Colourful Scarf on your checked luggage
Bring your Pillow Case
PACKING CUBES!

[21:42] Question #7: Talk about a time you really felt alive when

travelling!

[24:42] Question #8: Favourite place visited and why?

[26:10] Question #9: What essential oils do you travel with?

Sample sizes of: deep blue rub + on guard toothpaste
Verage collection
Lavender, Balance
Zengest
Easy Air
Peppermint
Smart & Sassy
Lemon
Motivate + Cheer + Peace + Beautiful Rollers

[28:48] Question #10: Where's your next trip?

 
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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E39: Becoming the Best Version of You
 
 

E39: Becoming the Best Version of Yourself

The answers, the tools, the next steps are all within you. The magic happens when we connect to the deep knowing of our wonderful selves. Go deep with this episode and uncover your most vibrant self. Use the free Best Version of You checklist to support your journey.


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[1:10] What it means to become the Best Version of Yourself

[1:28] The first step is taking the time to know [her]

[4:35] The power of writing out your description

[5:33] Discovering the magic of what is possible today

[7:37] Coming back to the journal entry

[9:12] Tips for taking action 

Be honest
Get accountable
Stay in alignment

Next step: download the Best Version of You Checklist

 

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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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E38: How I Create My Workout Plans
 
 

E38: How I Create My Workout Plans

Learn how to get started with weight training and create your own workout plans! Plus a free 30-day beginner gym workout is waiting for you!


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[2:45] Beginner Tips for Weight Training 

Hire a knowledgeable trainer
Create relevant goals

[4:57] What's Your Goal? 

Build Strength
Build Endurance

[6:28] How Often Should You Workout? 

Suggest starting with 3x weight training days per week, but create a relevant goal for you. What's realistic for your schedule
2x Cardio & Abs (spinning, running, plyometrics, skipping, swimming)
Active Recovery  (walking, yoga, Thai chi, jogging, leisure swim)

[11:19] Decide on Your Main Training Days 

Six Muscle Groups: Shoulders, Back, Chest, Tris/Bis, Legs/Glutes, Core

[12:32] FAQ: 

How many exercises should I do? 2-4 per muscle group

How many reps? How many sets? depends on your goal, strength 1-5 reps, heavier weight, endurance 15+ reps, lighter weight. Start with 3 sets of 12-15 reps!

Descending Sets: each set you do less reps, and you can add more weight each time

Supersets: Complete one set of one exercise immediately followed by one set of another exercise. Short break between each sets and repeat the superset.

How long do I rest between sets? Start with 1 minute between sets

[15:29] Warm Up & Cool Down

Download the 30-Day Beginner Weight Training Guide

 

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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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E37: 3 Ways to Ensure You Reach Your Goals
 
 

E37: 3 Ways to Ensure You Reach Your Goals

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


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[2:10] Self-Care & Alignment 

Next Action Step: Grab your favourite drink, a piece of paper and a pen and write down 30+ things that you consider to be “Self-Care.” Go through your list and choose which things you can start incorporating into your daily or weekly routine TODAY (or this week). Schedule them into your calendar as non-negotiable “appointments” with yourself.

[7:00] Take Inspired Action (…even if it's messy!) 

My Str8 A Formula (podcast episode + coupon codes + link to buy)

BOOK: Big Magic by Elizabeth Gilbert

Next Action Step: Take a few minutes in silence to sit with your goal (and re-write it for extra power). Notice what inspired action or exciting ideas you get that would help you reach your goal. Commit to taking inspired action today!

[12:05] Silence the Excuses 

BOOK: Crushing It! by Gary Vaynerchuck
Instagram: @garyvee

Next Action Step: When you hear your Inner Mean Girl (aka Ego) start to tell you why you can't have what you want, let go with love. Tell her, “Thanks for looking out for me, but I've got this.” and then go crush your goals!

Create your SMARTER Goals with the free worksheet I've created for you, just click the big yellow button below. Oh and remember: YOU ARE WORTHY OF YOUR GOALS!

with love, 

Val xo

 

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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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E36: The Organization System I Use in My Business
 
 

E36: The Organization System I Use in My Business

One of the most important skills you need to develop as an entrepreneur is ORGANIZATION. In this week's episode of the show we are DIVING DEEP into the details of how I organize my entire business!


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[2:34] Organize Your Office Space 

Marie Kondo

Sunshine Focus Diffuser Blend:
3 drops Lemon
3 drops Wild Orange
1 drop Rosemary

[5:24] Create Your Content Calendar 

[12:44] Perfect Your Project Management System 

Asana
Yalla
Basecamp

[16:17] Consolidate Your Calendars & Schedules 

Google Calendar
iCalendar

[18:05] Master Time Management 

Pomodoro Technique: 25 minutes working time separated by 5 minute breaks (helpful for improving short-term focus)

ABCDE Method: write out a list of everything you have to do that day on paper. Label the tasks accordingly:
A = most important
B = minor consequences
C = no consequences
D = delegate
E = eliminate
Spend your time on the more valuable activities (A,B,C) in that order without switching before the first task is complete

80/20 Rule: 80% of your results come from 20% of your efforts

[21:00] Travel & Events 

Business Babes Collective (Canada & USA)
Toronto Business Babes (GTA)
The Atelier Collective (GTA)

Women's Business Inspired Retreats:
The Girls Trip (worldwide)
Pangea Dreams (worldwide)

Download the FREE “Organize Your Business Booklet” 

 

Download the FREE Organize Your Business Booklet

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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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E35: The Simplest Ways to Use Your Essential Oils
 
 

E35: The Simplest Ways to Use Your Essential Oils

You have essential oils, now what?


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[1:45] What are essential oils anyway?

[4:15] Three Key Factors when choosing essential oils: 

Sourcing

Extraction

Testing

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[10:25] Four Ways to Use Your Essential Oils

[10:52] Aromatically 

[11:45] Topically

[11:55] Internally 

[15:03] Environmentally

[17:00] My Favourite Resources

The Essential Life Book

Oillife.com

 

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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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