full show notes + links: valerielavignelife.com/40

Question #1: What vacations have you taken that have totally recharged your life? 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 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 Question #4: Do you have any tips for staying healthy while travelling? Movement:
Resistance Bands: Strapsand 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 bottleis awesome for travelling! Question #5: How do you get to travel so often? How do you manage to travel last minute? 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 ZiplockBags + Permanent Marker
Headlamp
Use a Colourful Scarf on your checked luggage
Bring your Pillow Case
PACKING CUBES! Question #7: Talk about a time you really felt alive when travelling! Question #8: Favourite place visited and why? 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 Question #10: Where's your next trip?   Have questions about travel or anything else? Write them in the comments section here and they might be featured in the next Q&A Session! 

free "Becoming the Best Version of You Checklist" full show notes available at: valerielavignelife.com/39

What it means to become the Best Version of Yourself The first step is taking the time to know [her] The power of writing out your description Discovering the magic of what is possible today Coming back to the journal entry Tips for taking action Be honest Get accountable Stay in alignment

free "Becoming the Best Version of You Checklist" full show notes available at: valerielavignelife.com/39

What it means to become the Best Version of Yourself The first step is taking the time to know [her] The power of writing out your description Discovering the magic of what is possible today Coming back to the journal entry Tips for taking action Be honest
Get accountable
Stay in alignment

Free 4-Week Beginner Weight-Training Guide here!

Beginner Tips for Weight Training Hire a knowledgeable trainer Create relevant goals What's Your Goal? Build Strength Build Endurance 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) Decide on Your Main Training Days Six Muscle Groups: Shoulders, Back, Chest, Tris/Bis, Legs/Glutes, Core FAQ: How many exercises should I do? 2-4 per muscle groupHow 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 Warm Up & Cool Down Download the 30-Day Beginner Weight Training Guide here!

Free 4-Week Beginner Weight-Training Guide here!

Beginner Tips for Weight Training Hire a knowledgeable trainer
Create relevant goals
What's Your Goal? Build Strength
Build Endurance 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) Decide on Your Main Training Days Six Muscle Groups: Shoulders, Back, Chest, Tris/Bis, Legs/Glutes, Core 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 Warm Up & Cool Down Download the 30-Day Beginner Weight Training Guide here!

Free "S.M.A.R.T.E.R. Goals Worksheet" available here!

Goal Setting From the Blog Archive: Goals VS Habits VS Vision Speak Life into Your Goals SMART Habits Soul Centred Goals 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. 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! 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

Free "S.M.A.R.T.E.R. Goals Worksheet" available here!

Goal Setting From the Blog Archive: Goals VS Habits VS Vision
Speak Life into Your Goals
SMART Habits
Soul Centred Goals 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. 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! 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  

FREE: Organize Your Business Booklet here! Organize Your Office Space Marie Kondo Create Your Content Calendar Perfect Your Project Management System Asana Yalla Basecamp Consolidate Your Calendars & Schedules Google CalendariCalendar 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 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) Get the "Organize Your Business Booklet" here!

FREE: Organize Your Business Booklet here! Organize Your Office Space Marie Kondo Create Your Content Calendar Perfect Your Project Management System Asana
Yalla
Basecamp Consolidate Your Calendars & Schedules Google Calendar
iCalendar 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 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) Get the "Organize Your Business Booklet" here!  

Get your 108 Diffuser Blends here!

Love the show? Write your honest review on iTunes! What are essential oils anyway? Three Key Factors when choosing essential oils: Sourcing Extraction Testing sourcetoyou.com Four Ways to Use Your Essential Oils Aromatically Topically Internally Environmentally My Favourite Resources The Essential Life Book MyEssentialBusiness.com(Canada) OilLife.com(USA) doterra.com Interested in getting some dōTERRA oils? Contact me here!