Women's Empowerment Podcast

E253: Best of 2023/Holiday Party!

In typical Aquarius fashion, I GHOSTED YA’LL on the podcast, and while I needed to step away from the show abruptly, I’m sorry it was without warning.   Recently I felt excited and inspired to record one last show for the year, our traditional holiday party!    Before we dive in, I would like to say that I do plan on bringing the podcast back to life. Details are to be determined.   In the meantime, I would LOVE to hear from you. Email me with your podcast requests/ thoughts/ or ...

E252: How to Use Journaling, Meditation, and Mindfulness to Feel Empowered with Katie Woodruff

Katie Woodruff is a transformational coach, host of the podcast Abundantly Aware and Journaling Tour Guide. She aims to create awareness around the benefits of journaling, meditation and mindfulness for entrepreneurs everywhere so that they can create the life that's wholy their own…   Full show notes available at https://valerielavignelife.com/252    Watch the video on YouTube    Books Mentioned in this Episode (affiliate links) Radically Content:Being Satisfied in an Endlessl...

E251: Why Am I Like This? The Science Behind Your Weirdest Thoughts and Habits (BOOK REPORT)

Have you ever wondered why you are the way you are? Maybe you’ve wondered more specific questions like: Why does time pass so quickly? Why do I hate doing absolutely nothing?  Or why do I keep putting things off?   In the book “Why Am I Like This?” Author Dr. Jen Martin answers these questions and many more explaining The Science Behind Your Weirdest Thoughts and Habits.   Full show notes available at https://valerielavignelife.com/251    Watch the video on YouTube   Sh...

E250: The Role of Exercises and Entrepreneurship [I Created That Podcast]

I am thrilled to introduce you to Sarah Jansel, fellow Canadian and host of the I Created that Podcast.    Sarah recently had me on her show to discuss the relationship between Exercise and Entrepreneurship. Before we dive into this episode, I want to tell you more about Sarah’s show.    The I Created That Podcast is for those looking to be inspired to start an online business, marketing your business, and learn more about Shopify. Host Sarah Jansel is a former 20 year corporate vete...

E249: I Just Made My Bed! Now What? [I Just (Blank)! Now What? with Jessica Stephens]

Valerie shares how the simple habit of making your bed every morning can transform your life. From feelings of hopelessness and depression to achieving big dreams and taking leaps to build the life of her dreams, Valerie tells the relatable story of how tiny changes lead to huge transformation… Full show notes available at https://valerielavignelife.com/249    Watch the video on YouTube   Jessica Stevens Instagram @jess.loves.life I Just (Blank)! Now What? Spotify | Apple Podcast...

E248: Confidence Through Consistency [Contagious Confidence Podcast]

I'm excited to introduce you to   Katie and her podcast. Contagious Confidence.  Katie is so lovely. She was such an incredible host in terms of really allowing me to be comfortable and share how I really felt. , as a podcast host myself, I know. That some episodes just flow a little easier.   Some conversations, some interactions work a little better than others, and this was one of those really great positive experiences. So I'm really excited to share everything we talked about from c...

E247: Empowering the Intersection Between Personal Branding and Self-Care

Christine Lieu is the expert behind CL Designs and the Brand Party Podcast. She's a graphic designer who's traded in climbing the corporate ladder for climbing mountains around the world. Christine helps purpose-driven businesses create cohesive branding, web design, and social content to drive your impact and sales. As featured in Top 10 Canada Design, the Brand Party Podcast delivers fun, honest, to-the-point advice that you can implement RIGHT AWAY in your entrepreneurial journey.   F...

E246: The Power of Habits: How to Change Your Life One Habit at a Time

Today I’m going to teach you how I created my entire morning routine using one simple formula. The formula started with one simple habit, and this led to another habit, and another, eventually becoming the wonderfully supportive morning routine I have today!   Full show notes available at https://valerielavignelife.com/246    Watch the video on YouTube    Let’s connect on socials Instagram | @vallavignelife TikTok | @vallavignelife   I edit my videos and transcript with D...

E245: Improve Your Health + Optimize Your Business with 1% More Effort with Kelsey Reidl

Kelsey Reidl is a Small Business Marketing Coach with a special interest in Social Media Growth, Search Engine Optimization and Direct Response Marketing Strategy.   After a decade working in Business Development & Marketing Roles for some of Canada’s Top Health Food Brands, Kelsey decided to leave the corporate world so that she could work with Small Businesses and help them adopt The Essential Marketing Success Principles, so that they can work with more clients, generate more cash, an...

E244: Overcoming Self-Sabotage: How to Get Out of Your Own Way

One of my favourite quotes of all time, that I often remind myself of, is by Henry Ford, who said, “Whether you think you can, or you think you can’t, you’re right.”   Our thoughts are so incredibly powerful that we can do just about anything that we believe we can. And when we can’t? Or don’t do something, it’s often because of self-sabotaging beliefs that keep us stuck.    Today we’re getting honest about how to overcome self-sabotage and get the heck out of our own way!   Full...

E243: Counting Down the Top Episodes of All Time from the Women's Empowerment Podcast

I'm excited to bring you the top 10 episodes of the podcast of all time. We have almost 250 episodes. If you're new to the show and you're like, where do I start? Well this is probably a really great introduction of what's been so popular over these last few years...   Full show notes available at www.valerielavignelife.com/243 Watch this episode on YouTube   Let’s connect on socials Instagram | @vallavignelife TikTok | @vallavignelife   I edit my videos and transcript with...

E242: From Burnout to Balance: Strategies for Sustainable Habits

One of the most common questions I get asked when I’m being interviewed as a guest -on a podcast for example - is, “how can we create sustainable habits? Or how can we create habits that actually stick?” Everybody wants to know how, with such busy lives, we are able to create and maintain healthy habits. So today, I’m going to tell you!  If you could ask me a question about habits, what would it be?   Full show notes available at https://valerielavignelife.com/242    Let’s connect ...

E241: Better Your Personal Brand to Create Impact and Income with Marina Girgis

Marina is a brand expert helping freedom obsessed entrepreneurs build true to self personal brands to grow their platforms, income and live vivaciously… Full show notes available at https://valerielavignelife.com/241  Watch this episode on YouTube   Marina’s Current Read | All About Love, Bell Hooks (affiliate)   Let’s connect on socials: Instagram | @vallavignelife TikTok | @vallavignelife   I edit my videos and transcript with Descript (affiliate)    Work with Me: ...

E240: Healthy Habits for Busy People: How to Incorporate Healthy Habits into Your Busy Life

The irony of this episode title when this podcast episode is coming out late because life just got hella busy on my end! Nevertheless, I do have some really great tips and tools for you in this episode. And since you’re a busy bee like me, I’m going to aim to keep this one short and sweet so that you can use your precious time on taking action!   Full show notes available at https://valerielavignelife.com/240   Watch the video on YouTube   Hidrate Spark Water Bottle (affiliate) ...

E239: What Your Moon Sign Says About Your Healthy Habits

Ever since I was a little girl, I have LOVED astrology! My grandmother introduced me to it, and used to read me my horoscope when I was with her. As I grew older and deepened my interest and education in astrology I learned about more than our sun signs. I learned about moon signs, rising signs, birth charts, Saturn returns, aspects, and transits and so much more!   To this day my enthusiasm and curiosity of astrology only grows and I’m excited to share with you what your moon sign says ...

E238: Ways to Build Our Inner Authority and Fully Embody Conscious Leadership with Amanda Hunter

Amanda Hunter is an embodied feminine leadership coach who ditched the 9-5 to follow her soul’s purpose where she gets to infuse pleasure and play with being of-service. Blending woo with science, Amanda supports soulful entrepreneurs in cultivating their inner authority to become the leader of themselves first, and see their businesses expand as a result. She thrives on seeing women stepping into their power, playing bigger and taking up more space as they come to reside their true essenc...

E237: Human Design as a Tool to Understanding How we Can Create Habits & Routines with Elle Hamilton

Elle Hamilton is a Self Discovery Guide and Human Design Expert, supporting women seeking clarity and confidence in navigating their life path. Her approach empowers clients to reject societal expectations, embracing their own journey with a unique blend of self-awareness and intuitive lifestyle design. Through exploration of their Human Design Chart, she helps clients rediscover their authentic self, realize their unrestricted potential, and seize a life of empowerment and freedom...   ...

E236: Habit Stacking: Maximizing Your Time & Energy

I like to joke that if you tell me your habits, I will tell you your future. Kind of like a modern day fortune-teller hahaha but seriously, where you are a year from now is a reflection of the choices you choose to make right now.   Just like where you are in life today, is a reflection of the choices you made one year ago! Share with me in the comments of this video, or DM me on instagram @vallavignelife to let me know what dream future you want to build and we can reverse engineer this...

E235: Tiny Habits: The Small Changes That Change Everything (BOOK REPORT)

When it comes to change, tiny is mighty. There are super small changes that change everything in our lives! These changes become habits, and those tiny habits can make or break our futures. Why? Because a lot of our habits happen automatically, or by default. This can lead to frustration, or feelings of going through the motions with no goals achieved or set.    It can also lead to happiness, freedom, and success by your definition. The difference between these two outcomes? Is a life by...

E234: The Fear of Success: How it Can Hold You Back and How to Overcome it with Olivia Gudaniec

Olivia is an actress and content creator based out of Toronto. Acting has always been a part of her life but content creation began in 2016 when Olivia started her YouTube channel (oliviag.tv). To merge the two worlds, she started her YT channel by interviewing film industry professionals. That was her way of continuing to network within the Toronto film & TV industry while highlighting the wonderful behind the scenes talent. Since then, she's appeared on show's such as the Umbrella Academy ...

E233: Building a Solid Foundation for Health: Small Steps to Big Changes Jess Kirby

After years of dealing with her own health struggles and not getting the help she needed or could afford at the time, Jess took it on herself to become what she was looking for. She's now a certified Health Coach and Level 2 Integrative Health Practitioner that works on holistically balancing the body from a root cause perspective. She primarily works with women, virtually and worldwide, supporting them fully with their gut function, energy, weight and hormonal imbalances allowing them to be...

E232: The Power of Accountability: Finding Support on Your Habit Journey

If healthy habits were so easy to create and implement into our lives, there’d be a lot more iconic people in the world. People who would be crushing their goals, making a more meaningful impact, and enjoying optimal health. So what separates the people who succeed with their high-level goals, and the ones that don’t make it past the first few days? In today’s episode of the Women’s Empowerment Podcast, I’m going to share how one powerful tool can increase your chances of success by 95% ...

E231: Upgrade Your Sleep Routine

Welcome back to the Women’s Empowerment Podcast – thank you for choosing us for your ears if you’re listening – or for your eyes, if you’re watching on YouTube! Today’s topic is incredibly powerful and potent to a number of areas of health and our overall wellness. Today we’re talking about SLEEP! full show notes available at www.valerielavignelife.com/231   Watch this episode on YouTube @vallavignelife   BOOK | The Power of When OURA | Discount Code STUDIO | Exhale Pilates  ...

E230: How to Have Hard Conversations around Heartbreak, Breakups and Divorce with Sallyanne Hartnell

Sallyanne Hartnell is a Relationship & Divorce Coach, blogger & podcaster. Your divorce wing-woman, Sallyanne helps her clients answer the big questions they’re asking about their relationship, shift unhealthy relationship patterns, decide whether to stay or leave, & divorce with less drama. She empowers you to see divorce as an opportunity to open your heart & mind to possibility. To reframe your story, reclaim your life & liberate yourself for a future you’re excited about… www.valerie...

E229: Making & Breaking Habits: Overcoming Obstacles and Staying on Track

While I always aim to make building better habits, and breaking bad habits fun, I’m not going to sugarcoat the truth. And the truth is, there will be obstacles along your journey to creating your dream life. There will be times when you question your efforts, when you want to give up, when you misstep or fall into old patterns. However there is another truth I want to share with you – and this is something I tell ALL of my students or clients when they’re learning a new skill: it doesn’t get...

E228: Women & Wealth: Creating a Holistic Financial Plan in your 20s, 30s and 40s with Lisa-Marie Winning

Lisa-Marie & her team specialize in holistic financial planning for those planning for retirement, those who are recently retired and those who have a growing business. They take a tailored approach with each client to develop a plan that is built specifically for them... full show notes availalbe at valerielavignelife.com/228 instagram | @vallavignelife @winningandassociates

E227: Top Wellness Trends of 2023

As we enter a new era of health and well-being, we've seen a surge in innovative practices and techniques that promote physical, mental, and emotional wellness. From mushroom stacking to mindful drinking, the options for enhancing our health seem endless. Join us as we dive into the latest trends and insights on how to live a healthier, happier life... Full show notes availalbe at www.valerielavignelife.com/227   Instagram | @vallavignelife YouTube | @vallavignelife   OURA Ring P...

E226: Going for Your High-Level Goals with Pro Athlete Kia Nurse

A 2-time NCAA National Champion with UConn, 2-time Olympian with Team Canada and current WNBA player who doubles as a broadcaster for TSN’s coverage of the Toronto Raptors in the offseason. More importantly a full time dog mom who loves a good book and some Netflix. www.valerielavignelife.com/226 for the full show notes Instagram @vallavignelife @kianurse

E225: 11 Ways to Spring Clean Your Life in 2023

Spring is in the air and we are doing a whole lot more than cleaning! It’s the perfect time to refresh and renew your life. Let’s start this spring season with a life cleanse!  full show notes at www.valerielavignelife.com/225 instagram | @vallavignelife youtube | @vallavignelife 

E224: Resetting Habits: How Presence, Rooted, and Space Improved Our Lives in 21 Days

There is something powerful about affirming and connecting to a feeling. Whenever I work with someone, whether that be in a group coaching program or one-on-one experience, the foundation is the same. This foundation is about anchoring into a meaningful feeling. Today I’m excited to share three stories from past clients who were able to reset their habits using their unique feeling words: Presence, Rooted, and Space… www.valerielavignelife.com/224 for the full show notes Instagram | @val...

E223: Gain Clarity & Empower Your Career with Emilia Stypulkowska

Emilia Stypulkowska is a career coach and founder of Sunny Side Up Coaching. She helps people define their vision for their career, articulate their impact, and land their dream job…   full show notes availalble at www.valerielavignelife.com/223   instagram | @vallavignelife @sunnysideup_coaching Emilia is currently reading: The Big Leap by Gay Hendricks

E222: 7 Things To Do For A Smooth Month Ahead

It is possible to have a smooth month ahead, especially if you take the time to do these seven things! www.valerielavignelife.com/222 for the full show notes Instagram @vallavignelife The Podcast is now availalbe on YouTube Wisdom of the Oracle Deck | Shop Here 21 Day Healthy Habit Challenge | www.valerielavignelife.com/challenge

E221: High Performance Habits

Something I witness often as a Healthy Habit Mentor are people trying to up-level their skills, advance their careers, and improve their lives BUT they’re wasting energy on the wrong actions and they aren’t moving forward.  What those of us who feel “STUCK” need is a reliable set of practices for awakening our greatest potential and abilities! Today I’m going to show you six powerful systems that create your high performance habits… www.valerielavignelife.com/221 for the full show notes ...

E220: Step into Your Magnetic Power Unapologetically with Shae McLeod

Today I’m excited to introduce you to, Realtor, Investor, Mindset Coach & Entrepreneur.  Shae McLeod’s dynamic personality and passion for helping others really shines through in this episode as she shares her story with us! full show notes available at www.valerielavignelife.com/220 Instagram | @vallavignelife @mcleodandassociates Book | Never Finished by David Goggins

E219: Your Daily D.O.S.E. of Happiness

I read recently that if you want to be more productive, watch a funny video or comedy skit before getting to work on that project. Today I’m going to share why this works and how you can increase your levels of happiness every day! www.valerielavignelife.com/219 for the full show notes instagram | @vallavignelife  Gut health book | shop amazon

E218: This Episode will FINALLY Get You to Start and Stay Consistent with Your Self-Care Routines

That’s it! No more excuses. If you’ve ever said, “I don't have time for self care routines” or “I need to keep up with the industry so something’s got to give and working out isn’t a priority.” or “I’ll take better care of myself when life is less busy in a few months' time.” or something along those lines - then this episode is for YOU! www.valerielavignelife.com/218 full show notes Instagram | @vallavignelife 21 Day Healthy Habit Challenge | www.valerielavignelife.com/challenge  Bu...

E217: 3 Strategies to Creating Your Dream Life and Business with Hannah Schwartz

Guest episode featuring Hannah Schwartz, Your Business Strategist. She works with entrepreneurs who are ready to level up in biz or want to pivot, and offers 1:1 and group programs! Hannah wants to know,  what's your business plan? www.valerielavignelife.com/217 for the full show notes   Instagram | @vallavignelife @startwithhannah Build Better Habits Guide | www.valerielavignelife.com/habits   

E216: Lacking Consistency? Try These 10 Practices

Whether you’re creating a new workout routine, wanting to improve your nutrition, save more money, or decrease your sugar intake, the greatest obstacle I hear about making or breaking ANY habit, is that you’re lacking consistency. Today I’m sharing 10 practices that can help you be more consistent so that you can level-up your habits, routines, and rituals. www.valerielavignelife.com/216 for the complete show notes page Join the email list | https://valerielavignelife.lpages.co/squeeze-m...

E215: Understanding the REAL Urgency in your Life & Business with Aashima Verma

Aashima helps women of colour founders scale their businesses using paid ads. She’s been in the marketing industry for almost a decade; has a Bachelor of Commerce with Honors in International Economics, and post-graduate certifications in marketing management, public relations, and corporate communications. Aashima  genuinely believes that you deserve to have a life outside of your business and that spending time with your family shouldn’t hinder your company’s growth. Over the last 2 years,...

E214: 3 Unexpected Ways Healthy Habits Could Change Your Life

Almost exactly a year ago we launched our very-first-ever 21 day Healthy Habit Challenge, and since then we’ve supported over 100 women in elevating their life through healthy habits! www.valerielavignelife.com/214 for the full show notes 21 Day Healthy Habit Challenge: www.valerielavignelife.com/challenge Instagram | @vallavignelife

E213: Best of 2022 / Holiday Party!

It's the final countdown... of 2022! Counting down the top 5 episodes of 2022, featuring your favourite guests! One of the best ways to wrap up the year is to celebrate how far you’ve come with the people you appreciate most! Thank you for joining me this year, and for this holiday special. www.valerielavignelife.com/213 for the full show notes page including: book links + episode links + more! Build Better Habits Guide | www.valerielavignelife.com/habits Instagram | @vallavignelife ...

E212: Tiny Changes, Remarkable Results

When we see massive success, it’s easy to think that these results came from massive action. We feel pressure to make earth-shattering changes and improvements in our lives so that we can reach big goals.  However by making tiny changes, we can make more meaningful, remarkable results. This is the power of atomic habits… www.valerielavignelife.com/212 for the full show notes   Atomic Habits Book Work with Me! 1:1 Mentorship | Group Membership | 21 Day Challenge Build Better Habit...

E211: A Checklist for Slow Living

You’ve probably heard of the slow living movement, or seen the beautiful aesthetic on Instagram and TikTok, but what is slow living really? This week on the show I’m investigating what slow living really means, and sharing with you some of the ways you can create your own slow living routines and rituals... Full Show Notes at www.valerielavignelife.com/211  Build Better Habits Guide www.valerielavignelife.com/habits Instagram @vallavignelife  

E210: Building Trust with Your Body and Self with Paula Jeffery

Paula Jeffery is a homeopath and hypnotherapist, with a special interest in human design (2/4 Sacral MG!). Her work is rooted in remembering that healing is first and foremost a journey back to self and, with the powerful support of Homeopathy, she helps women heal from chronic mental, emotional, and physical dis-ease.. full show notes | www.valerielavignelife.com/210 instagram | @vallavignelife @healingwithpaula

E209: These 3 Systems Will Help You Better Manage Holiday Stress

With the hustle and bustle of the holidays approaching, it’s easy to get swept up or turned around from our regular routines. Now is the best time to anchor into these three systems to help you better manage your busy-season stress… full show notes | www.valerielavignelife.com 21 day challenge | Elevate Your Life free workbook | Build Better Habits Guide instagram | @vallavignelife

E208: New Moon, New Beginnings (The Revival)

Leave a review on Apple Podcasts Episode 01 | YouTube | Show Notes Build Better Habits Guide www.valerielavignelife.com/habits Book | Moon Bath Instagram @vallavignelife

E207: The 7 Strategies that Create More Space in Your Day

I felt like I got smacked in the face when it was all of the sudden Q4 and through review and reflection I realized my goals weren’t being met, my to do lists were only getting longer, and I had less and less time in my calendar. Feelings of guilt, confusion, and inadequacy were bubbling up and I knew a change had to be made… full show notes | www.valerielavignelife.com/207 Val's new planner | Achieve Planner instagram | @vallavignelife

E206: If You Want to Change the World... Start By Making Your Bed

“If you want to change the world… start by making your bed.” It’s a bold statement I read in Admiral William McRaven’s #1 New York Times Bestseller: Make Your Bed. But after years of repeating this daily practice, I stand by this quote wholeheartedly. full show notes | www.valerielavignelife.com/206  guide | Build Better Habits (www.valerielavignelife.com/habits)  books | Make Your Bed + Atomic Habits instagram | @vallavignelife

E205: Simple Rituals for Centring and Safety with Integrative Psychotherapist & Breathwork Educator Eliza Butler

www.valerielavignelife.com/205 full show notes and transcript Instagram | @vallavignelife @elizab.well TikTok | @vallavignelife @elizab.well

E204: I’m Tearing Apart My Business from the Backend, and I Have No Clue What’s Next