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Navigating change in the new year without the overwhelm can feel like a lot—especially when life feels messy, uncertain, or heavy. Real change starts with understanding the waters we swim in (ie the pressures of our social norms) and engaging our internalized patterns as well as the emotions and discomfort of stepping into the unknown. We must unhook from perfectionism, certainty and results, and lean into the experience of an emergent process. When we take time to understand why change feels so challenging and what support we need to move through it, we can create space for growth and align with what truly matters. This work is crucial because it shapes not only how we show up for ourselves but also how we show up and shape change in our relationships, communities, and the systems we’re part of.

In this episode of Unlimited, I share reflections on societal patterns and self-awareness in navigating change in the new year.

Some of what I talk about in this episode includes:

• Practical tools for tough conversations
• Engaging your stress response
• Tools to check in, support yourself, and make clear decisions
• How to interrupt bigotry to shift norms

LINKS REFERENCED IN THIS EPISODE:
Holiday Stress Support
Ask Valerie
Mindset Assessment discount code ELI2025
Coaching session – community pricing model
Exploration call

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Healing our relationship with attention begins with noticing the ways in which our natural need for attention has been damaged. In a society that commodifies attention and polices who and what is allowed attention, we develop a distorted relationship with a core aspect of how we connect to each other. This disconnection feeds feelings of isolation and loneliness, leaving us vulnerable to systems that exploit our need to feel seen and heard. By addressing the shame around seeking attention and understanding its role in genuine connection, we can start to reclaim our capacity for presence, care, and community in a way that fosters deeper relationships and collective healing.

In this episode of Unlimited, I invited Cher Hale (she/her), to join me in a conversation about the weaponization of attention and healing our relationship with attention.

Some of what we talk about in this episode includes:

• The stigmatization of seeking attention
• Shifting from unhealthy to intentional attention
• Individualism’s role in loneliness and disconnection
• Using visibility for collective empowerment

LINKS FROM THIS EPISODE:
The Slow Build to & the Life-Saving Payoff of Asking for Attention
The Seven Necessary Sins for Women and Girls by Mona Eltahawy
Learning Self-Advocacy to Strengthen Collective Action with Jenique Jones
Swimmy by Leo Lionni
Holiday Stress Support

CONNECT WITH CHER:
Substack: For the Attention
Website

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Responsive practices to create a supportive relationship with your teen starts with acknowledging your own inner child’s unhealed wounds so that you can create space in yourself to hold space for another. These wounds often become activated when we see them mirrored in our children’s behavior. Unfortunately, the tools we were taught to address these behaviors often perpetuate the very patterns we hope to break. Whether you have teenagers now, are preparing for those years, or are working to shift your own patterns, understanding these dynamics and embracing new practices can help you show up more fully for your kids—and can also be deeply validating for your own healing journey.

In this episode of Unlimited, I invited Donna Lynne Booher (she/her), to join me in a conversation about engaging Responsive Practices to Create a Supportive Relationship with Your Teen

Some of what we talk about in this episode includes:

• Understanding how to give emotional validation
• Breaking free from perfectionism
• Developing trust and improving communication
• Holding space for your kid’s evolving identity

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Navigating tough conversations with emotional awareness is a critical skill as we are all likely to need to engage difficult dialogues, especially during this time of heightened political and social tensions. These types of conversations can be emotionally taxing, and it's important we approach them with both strong self-awareness and self-care. Our ability to show up authentically, compassionately, and aligned with the change we want to see in the world as we interact with others is directly tied to our own inner work.

In this episode of Unlimited, I offer insights and tools for navigating tough conversations with emotional awareness.

Some of what I talk about in this episode includes:

• Practical tools for tough conversations
• Engaging your stress response
• Tools to check in, support yourself, and make clear decisions
• How to interrupt bigotry to shift norms

LINKS REFERENCED IN THIS EPISODE:
Read This to Get Smarter: About Race, Class, Gender, Disability & More By Blair Imani
Blair Imani Instagram on tough conversations
Shenikka Moore-Clarke, MSW, LICSW The Healing Vibe Therapist
How to avoid sharing election misinformation - NPR
Understanding Your Stress Language
Stress Release Strategy Guide
BOOK A PAY WHAT YOU CAN COACHING SESSION

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You can tag me on social: @unlimitedcoachval

Want to share your thoughts or have questions? Send me a message! I love to hear from you.
You can email me at [email protected] or DM me on Instagram

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Learning self-advocacy to strengthen collective action is a critical component of sustainable social change. Those of us socialized as women are often conditioned to prioritize supporting others, which can make self-advocacy more difficult. However, by connecting to our own value and values, and speaking up for ourselves even when it’s uncomfortable, we lead by example and inspire others to do the same. Cultivating this sense of self and worth strengthens our resilience, reducing fragility when engaging with diverse perspectives. It also empowers us to lead collaboratively and contribute to collective action, rather than remaining trapped in hierarchical, individualistic, and oppressive ways of being.

In this episode of Unlimited, I invited Jenique Jones (she/her), Executive Director at WhyHunger, to join me in a conversation around social change through learning self-advocacy to strengthen collective action.

Some of what we talk about in this episode includes:

• The impact of how you talk to yourself
• Asking questions as advocacy for equity
• Collaborative vs authoritarian leadership
• Food and music as bridges for connection

LINKS FROM THIS EPISODE:
The Pressure to Love Your Job with Cristin Downs
Micro-Actions to Manifest Big Change with Taina Brown
Dealing with Impostor Syndrome

CONNECT WITH JENIQUE:
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WhyHunger Instagram

WhyHunger TikTok

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Embracing periods of reflection, introspection, and processing is a crucial but often overlooked and devalued aspect of personal and societal growth and change. To create real shifts in the world’s imbalances, we must first engage with the internalized patterns and conditioning that hold us back. This self-work not only deepens the impact of our efforts, but also cultivates more intentional, present, and joyful relationships. However, by undervaluing these periods of reflection and recalibration, society continues to perpetuate oppressive systems. If we aim to truly create change, we must honor these cycles of introspection, building the resilience, creativity, and effectiveness needed to dismantle harmful structures and shape the world we want to live in.

In this episode of Unlimited, I explore and strive to coalesce my thoughts around the importance of embracing periods of reflection.

Some of what I talk about in this episode includes:

• Cycles of life and the value of “winter”
• What we get wrong about routines
• Systems of oppression and dominance
• Building supports to doing something different

LINKS REFERENCED IN THIS EPISODE:
Micro-Actions to Manifest Big Change with Taina Brown
The Pressure to Love Your Job with Cristin Downs
Supporting Changes in Your Life
Black Liturgies post on Instagram
Sister Outsider: Essays and Speeches by Audre Lorde
This Bridge Called My Back: Writings by Radical Women of Color
This Here Flesh by Cole Arthur Riley
Rustin on Netflix
The National SEED Project

If you found this episode helpful, please share it!
You can tag me on social: @unlimitedcoachval

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You can email me at [email protected] or DM me on Instagram

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Being intentional with when to say yes isn’t just considering yes vs no.  Intentionality also involves how you engage internal resistance to what you say you want to do. There are many reasons you might experience tension and resistance even when you want to do something. First, it could highlight an area that needs clarification or additional discernment. Your subconscious will send you signals when it perceives potential danger including from a values conflict or past experiences. Second, it could be a warning around your capacity. That doesn’t mean don’t do it, but it may mean obtaining additional information and/or support. Remember saying yes isn’t just for giving and doing but also for receiving.

In this episode of Unlimited, I explore being intentional with when to say yes and when there’s subsequent resistance around then doing the thing.

Some of what I talk about in this episode includes:

• Values assessment to identify internal conflicts
• Overcoming resistance from fear
• Preventing burnout cycles from misalignment
• Capacity and additional agreements to consider when saying yes

LINKS REFERENCED IN THIS EPISODE:
Micro-Actions to Manifest Big Change with Taina Brown
How to Say No Without Guilt
Clarifying What You Want
How Do I Find What I Really Want
Dealing with Burnout Beyond the 9-5 

If you found this episode helpful, please share it!
You can tag me on social: @unlimitedcoachval

Want to share your thoughts or have questions? Send me a message! I love to hear from you.
You can email me at [email protected] or DM me on Instagram

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Supporting Changes in your life means reconnecting to your power in your relationship to change. It allows you to transform the patterns that aren’t serving you during the transition period, rather than carrying them with you into a new space. Unfortunately, what often happens is that changes in our life feel in some way like they're imposed upon us, even when they're ones that we choose because the ripple effect of those changes are typically things that we get carried along by, rather than ones we intentionally curate.

In this episode of Unlimited, I explore a process for supporting changes in your life with holistic intentionality and without exhausting yourself.

Some of what I talk about in this episode includes:

• The power to transform patterns during life transitions
• Navigating the cognitive and emotional load involved in life changes
• How to manage overwhelm and make aligned decisions
• Tools to support yourself through change

LINKS REFERENCED IN THIS EPISODE:
Reclaim Your Routine Workshop Series
Dealing with Impostor Syndrome (podcast episode)
Redefining Our Relationship to Productivity  (podcast episode)
Loving Yourself Through Grief  (podcast episode)
The Courage to Change (podcast episode)

If you found this episode helpful, please share it!
You can tag me on social: @unlimitedcoachval

Want to share your thoughts or have questions? Send me a message! I love to hear from you.
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Collaborative Leadership from Boardroom to Patient-Centered Caregiving is essential for fostering effective relationships between CEOs and board members, as well as between healthcare professionals and patients. This approach not only enhances organizational dynamics but also improves patient outcomes by prioritizing communication, trust, and shared goals. By empowering all stakeholders and embracing transparency, collaborative leadership creates an environment where diverse perspectives are valued, and innovative solutions can emerge to address complex challenges in healthcare and beyond.

In this episode of Unlimited, I invited Heather Maurer (she/her) CEO of the National Association of Nurse Practitioners in Women’s Health to join me in a conversation around advancing collaborative leadership from boardroom to patient-centered caregiving.

Some of what we talk about in this episode includes:

• Listening to yourself, saying no, and respecting your own expertise and role
• Empowerment vs control and collaborative decision-making
• Building trust through transparency, time, and accountability 
• Separating systems and humans as we advocate
• Ways to support asking for what you need 

LINKS FROM THIS EPISODE:
Cultivating Collaboration Over Competition
Navigating Our Relationship with Death

CONNECT WITH HEATHER:
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LinkedIn
Her Health Matters Podcast

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Micro-actions to manifest big change is key because we can often feel overwhelmed by the changes we want to make in our own life, let alone the change we’d like to see in the world. The best part is micro-actions naturally build on themselves. First and most obviously, they provide momentum as you do the next thing and then the next thing. Second, they teach our brain what to focus on, so we notice more opportunities to access or create what we want. Understanding how our brain relates to our behavior can allow you to take small, totally doable steps that will naturally move you forward.

In this episode of Unlimited, I invited Taina Brown (she/her) to join me in a conversation around using micro-actions to manifest big change in your life and in the world.

Some of what we talk about in this episode includes:

• Building momentum to manifest what you want
• Hacking your brain’s algorithm
• Feeding abundance vs scarcity
• Identifying a micro-action to take

LINKS FROM THIS EPISODE:
How to Manifest What you Want
Reclaiming Creativity and Healing Through Art
Emergent Strategy by adrienne maree brown

CONNECT WITH TAINA:
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Messy Liberation Podcast

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