E58: Speak Your Truth with the 5th Chakra
 
 

E58: Speak Your Truth with the 5th Chakra

Some of my most important life lessons have come from this essential energy centre in my body, the fifth chakra and all it's magic! Listen/Watch if you're ready to speak your truth...


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[00:58] Find me on Instagram & Facebook!

[1:40] My Sore Throat Story

[7:17] An Introduction to the Seven Chakras 

First: Root, base of spine/tailbone

Episode 64: Reclaim Your Roots with the 1st Chakra


Second: Sacral, lower abdominals/genitals
Third: Core or Solar Plexus, solar plexus/above navel

Episode 79: Confidence & the Core Chakra

Fourth: Heart, at the centre of the chest
Fifth: Throat, neck/throat
Sixth: Third Eye, between the brows
          Episode 71: Using Your Intuition & the Third Eye Chakra

Seventh: Crown, at the top of the head

[8:12] Basic Info on the Fifth Chakra: Throat Chakra 

Sanskrit name: “Vishuddha” meaning pure or purification
Colour: Blue
Element: Sound
Purpose: Communication, Creativity 

[9:10] Communication & Your Voice

[10:53] Creativity in the Fifth Chakra

Amazing Chakra BOOK: Eastern Body Western Mind by Anodea Judith

[12:34] Evaluating Your Throat Chakra Health 

Signs of Throat Chakra Deficiency:

  • Trouble putting words together

  • Weak, airy, pinched voice

  • Shy and/or self-conscious; the need to hide

  • Fear of being humiliated

  • Lack of mind body awareness/connection

  • Difficult communicating feelings inside

  • Trouble initiating conversations

Signs of Throat Chakra Excess:

  • Uses talking as a defense or to stay in control

  • Controls conversations

  • Displaced rage, excess words/talking as a way to get rid of energy

  • Fast talking

  • Lots of talking with little content; lengthy stories/descriptions

Signs of a Balanced Throat Chakra: 

  • The ability to communicate your truth accurately 

  • The ability to approach life effectively and creatively

  • Good communication skills: in both self-expression + listening

  • Pleasant voice with natural rhythms, tones, and volume

  • Balance between listening and speaking in conversations

  • Lives life creatively; unbound by fear

[14:54] Healing the Throat Chakra

[15:16] My Journey 

Eight Healing Exercises 

[18:45] #1 Resonating Vibration 

Great practice for excess throat chakra energy
Combining organic movement + sound

[20:12] #2 Clearing the Field 

Pay attention to the outer vibrations that we experience daily: 

  • Levels of sound

  • Media pollution

  • Daily rhythms (eating/sleeping/sexuality/rest)

[22:54] #3 Deep & Active Listening 

Deep Listening: Taking time to be quiet and listen to our inner thoughts and metal chatter. Creating a relationship with our mind and body to find the balance that we need 

Active Listening: Allowing another person to speak and express themselves while we turn our focus and energy to this person. Holding space for them to speak by quieting ourselves so they can feel heard

[27:00] #4 Toning

[29:07] #5 Chanting & Mantra 

5th Chakra Seed Sound: Ham (haamm)

5th Chakra Vowel Sound: Eeee (as in sleep)

[30:26] #6 The Need to Be Heard 

“T.H.I.N.K.” Before You Speak: 

Is it True?
Is it Helpful?
Is it Inspiring/Informative?
Is it Necessary?
Is it Kind?

[34:47] #7 Writing

Pre-organizing thoughts on paper (or digitally)
Letter writing exercise
Journalling

[36:20] #8 Music 

BOOK: The Healing Energies of Music by Hal A. Lingerman

[37:10] Lessons Learned

Other Chakra Episodes: 

Episode 64: Reclaim Your Roots with the 1st Chakra
Episode 79: Confidence & the Core Chakra
Episode 71: Using Your Intuition & The Third Eye Chakra

 

Download the FREE Throat Chakra Meditation

Val LaVigne Life - Throat 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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E57: Business Ritual: End of Year Review
 
 

E57: Business Ritual: End of Year Review

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


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[3:25] Part One: Create Sacred Space

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

Clear the Space Diffuser Blend: 

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

[7:13] 2. Set Your Intentions

[9:00] 3. Make it More Personal 

[9:48] Part Two: The Review

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

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

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

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

Key questions to keep the data actionable: 

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

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

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

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

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

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

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

  • Total number of clients or customers

  • Annual revenue

  • Annual profit

  • Revenue growth rate, month-to-month

  • Total email subscribers

  • Email subscribers growth rate, month-to-month

Ask questions to help you process the data:

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

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

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

[18:50] 4. The Continuing Work

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

  1. What went well?

  2. What didn't go well?

Other important questions to consider: 

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

  • Am I enjoying the work that I do?

  • Am I having fun running my business?

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

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

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

 

[24:35] Part Three: The Plan

[25:05] 1. Setting Intentions 

Vision, Mission, Core Values

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

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

  • Will this help them?

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

  • Will they find this valuable?

[27:23] 3. Fast Forward Five Years 

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

[32:48] 4. Your Next Year 

  1. What are the strategic priorities?

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

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

Make Two Lists:

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

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

[39:35] 5. Choose a Starting Point 

Q1: January/February/March 

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

[40:55] 6. Schedule Follow Up Reviews

Mini-reviews to keep you on track with your targets 

[42:15] Part Four: Closing the Ritual

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

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

You've got this.

 

Download the FREE End of Year Review Cheat Sheet

Val LaVigne Life - Business Ritual Cheat Sheet
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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E56: The Beginner's Guide to Manifesting
 
 

E56: The Beginner's Guide to Manifesting

“Logic will get you from A to B. Imagination will take you everywhere.” - Albert Einstein

Five steps to getting exactly what you want!


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[00:31] What is Manifesting

[1:03] My Story: Manifesting My New SUV

[4:44] Clues & Signs from the Universe

[14:26] Step One: Observe Your Thoughts & Feelings 

  • Do I really want this deep down in my heart?

  • How will I benefit from having this?

  • When I think about having this, does it feel right?

  • How will having this be positive for me and others?

E46: Unapologetically Write Your Own List

[18:35] Step Two: Visualize What You Want… As if you Already Have It! 

  • What does it look like? Sound like? Taste like? Feel like? Smell like? 

  • What are your emotions and thoughts when you first receive it?

[21:24] Step Three: Clear Out the Blocks 

3 Common Blocks of Manifestation 

1. Limiting Mindset Beliefs 

Tips for Improving Manifesting Mindset: 

  • Practice mediation daily 

  • Keep a daily gratitude journal

2. Negative People

Tips for Improving Your Social Circle: 

  • Find groups with like-minded people to meet new friends

  • Listen to/watch empowering/positive podcasts, music, books, etc.

3. Inopportune Timing

[28:40] Step Four: Take INSPIRED Action

[31:22] Step Five a.k.a. Manifestation Booster: Appreciation 

[33:03] Desiree Mangandog's Manifestor's Blend
Place drops in a 5ml roller bottle. Top with FCO. Apply to the inside of the elbow creases, inside of forearms and back of neck. Apply twice daily for a month.

5 drops Cypress
3 drops Douglas Fir
3 drops Siberian Fir
2 drops Wild Orange
2 drops Myrrh
3 drops Geranium
3 drops Coriander
2 drops Clary Sage
1 drop Patchouli
1 drops Hawaiian Sandalwood
1 drop Ginger
2 drops Cedarwood

 

Download the FREE Habits to Amplify Your Manifestation

Val LaVigne Life - Manifesting Habits
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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E55: How to Overcome Winter Blues + Embrace the Winter Season
 
 

E55: How to Overcome Winter Blues + Embrace the Winter Season

Winter may not be your favourite season, but let's make the most of it! Try these tips + click the big yellow button to download My Winter Bucket List!


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[2:50] What is SAD (Seasonal Affective Disorder)? 

Solutions for Overcoming the Winter Blues

[4:10] dōTERRA Essential Oils 

Bergamot
“the oil of Self-Acceptance”
Diffuser Blend:
“Not so Sad” 2 drops Bergamot, 3 drops Grapefruit 

Cheer
“the oil of Cheerfulness”
Diffuser Blend:
“Liquid Sunshine” 3 drops Cher, 3 drops Grapefruit, 2 drops Peppermint

Motivate
“the oil of Motivation”
Diffuser Blend:
“Shine Bright” 1 drop Motivate, 2 drops Siberian Fir, 2 drops Citrus Bliss

Elevation
“the oil of Joy”
Diffuser Blend:
“Be Happy” 4 drops Elevation, 4 drops Citrus Bliss

Passion
“the oil of Inspiration and Finding Your Passion”
Diffuser Blend:
“Dream Big” 3 drops Passion, 3 drops Motivate

[9:10] Exercise 

[10:40] Get Outside 

“No such thing as bad weather, just bad gear!”

Easy Air aka Breathe by dōTERRA

[12:08] Daily Gratitude Practice 

Gratitude Journal
Gratitude Meditation
Gratitude Buddy
Social Accountability

[15:35] Wear Bright Colours 

[16:14] Surround Yourself with Positive People

Embracing the Winter Season

[17:16] Find a Winter Activity you love! 

  • Ski/snowboard

  • Ice skating

  • Snowshoeing

  • Tobogganing

  • Ice Hockey

  • Snowmobiling

  • Ice Fishing

  • Dog Sledding

[17:55] Go on a Winter Vacation

[18:35] Start a New Project

[19:25] Get Cozy

[19:42] Cook & Eat Winter Mood Foods 

  • Squash

  • Eggplant

  • Sweet Potatoes

  • Turmeric

  • Brussel Sprouts

  • Beets

  • Turnips

[20:16] Make a Book and Movie List

[20:35] Start a New Winter Tradition

[21:10] Friends or Family Game Night! 

Board games, puzzles, card games, etc.

[21:15] Love Your Skin 

My Favourite dōTERRA products:

  • Veráge Collection – my daily face ritual

  • Hydrating Body Mist – for every day body bliss

  • Detoxifying Mud Mask – usually do this once a week

  • Yarrow | Pom Body Renewal Serum – love this on my hands

  • Exfoliating Body Scrub – my favourite in the tub

[22:35] Relax in a Bubble Bath 

Muscle Recovery
5 drops Deep Blue
5 drops Aroma Touch

Stress Relief 
4 drops Balance
2 drops Lavender
2 drops Lemon

Sleep Well
2 drops Cedarwood
2 drops Serenity
2 drops Frankincense

Detox & Cleanse
3 drops Rosemary
2 drops Lemon
2 drops Juniper Berry

[23:45] Volunteer

[23:55] Play/Listen to Music

 

Download the FREE Winter Bucket List

Val LaVigne Life - Winter Bucket List 19/20
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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E54: My #1 Secret to Keeping Up with Your Fitness While You Travel
 
 

E54: My #1 Secret to Keeping Up with Your Fitness While You Travel

If you know me, you'll know I LOVE to travel! I've even got a few upcoming trips planned! But I also love fitness, and I've got some great tips to staying fit while you travel...


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[1:00] Curious about Wellness Retreats?

E52: How to Choose the Right Wellness Retreat for YOU! 

E40 Q&A: Travel Edition

[2:40] Ideas for Pre-Trip Planning 

Does your accommodation offer gym facilities, group/private classes? 

Are there near by fitness centres or studios with drop-in classes you could attend? 

If you're an adventure seeker, consider day trips or eco-tours with active activities you can join while exploring a new place! (Zip-line, climbing/hiking, snorkel/swimming, etc.)

If the area allows for you to run safely and comfortably, pack a pair of runners!

[6:18] Stay fit at our Transformational Wellness Retreat in Panama (August 2020)!

[7:10] dōTERRA's Deep Blue Rub for soothing sore muscles, joints, etc. is my favourite workout companion! Contact me for information of how you can get yours at 25% off!

[8:35]  I NEVER TRAVEL WITHOUT MY FITBANDS! You can buy your own Fitbands HERE through my special amazon link!

 

Download the FREE FitBands Workout

Val LaVigne Life - FitBands Workout
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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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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EntrepreneurshipVal LaVigne
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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EntrepreneurshipVal LaVigne
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 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!

 

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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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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

 

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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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Health & WellnessVal LaVigne
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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Mindset MasteryVal LaVigne
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 - 5 Non-Negotiable Daily Habits
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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