10 for Teens + Tweens

It’s been a bit since the last episode. I actually want to talk about what’s been going on because multiple girls have requested an episode on dealing with a family illness, as well as coping with the death of a loved one.

I want you to picture a sturdy table. The four legs or pillars support the table and hold it up. You are like a table, and you need support – especially during difficult times. So here are my four legs or pillars of support: Yourself, Family, Friends, and Therapy.
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To help you, snag...

What does courage mean to you? What does it look like? Let's explore the different types of courage and ideas how to develop it.
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To help you, snag your "Grow Courage" printable in the 10 for Teens + Tweens Ep. 065 show notes on EmpowerfulGirls.com.

So there’s a ton that’s been going on all over the world lately. At the beginning of this month, I introduced you to five tween and teen girls LIKE YOU who are changing the world right now. I want to give you actionable steps about how to make change happen. You are not too young, not too small, not too inexperienced. Whatever it is you are passionate about, you can make a difference right now.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 064 show notes on EmpowerfulGirls.com.

Have you ever tested the media? Learn about several media representation and diversity tests that offer unique lenses to analyze the media you watch and strengthen your media literacy..
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 063 show notes on EmpowerfulGirls.com.

Women in history who made remarkable contributions, discoveries, inventions, movements, and achievements were once young girls like you. In honor of Women’s History Month and International Women’s Day, I highlight Empowerful Girls LIKE YOU who are changing the world right now: 
• Angelina Tsuboi, building apps to solve problems in her community
•  Bellen Woodard, creating inclusive art supplies
• Reagan Bischoff, empowering fellow teens with disabilities
• Chloe Mei and Ella Lin Espinoza, skipping plastic straws to save our planet
•  Gitanjali Rao, inventing devices to combat crises
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To help you, snag your "Empowerful Girls Cha...

Do you know how to stand up for yourself? If not, that's ok--I want to help you learn how. I cover different ways to develop assertiveness by practicing self-compassion, self-trust, confidence, and boundaries. 
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To help you, snag your "Stand Up For You" printable in the 10 for Teens + Tweens Ep. 061 show notes on EmpowerfulGirls.com.

We've discussed breathing, talked about stress, covered being too busy, so now it's time for rest. And this is more than getting enough sleep. Learn why you need rest, how rest helps you, and the different types of rest.
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To help you, snag your "Rest" printable in the 10 for Teens + Tweens Ep. 060 show notes on EmpowerfulGirls.com.

While I hope you’ll be a hype girl for other girls, more importantly my goal is to help you become a hype girl for yourself. I share a personal experience to help you learn how.
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To help you, snag your "I Am My Hype Girl" printable in the 10 for Teens + Tweens Ep. 059 show notes on EmpowerfulGirls.com.

What do you do when someone crosses your boundaries, specifically your physical boundaries? Let's discuss how to handle these scenarios.  Remember: boundaries are not mean or controlling. Boundaries do not need to be explained or apologized for.  Boundaries are clear and direct. Boundaries are about respect and are a form of self-care.
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To help you, snag your "Boundaries" printable in the 10 for Teens + Tweens Ep. 058 show notes on EmpowerfulGirls.com.

What comes to mind when you hear the word “popular”? I want to talk about the problem with striving for popular and what to aim for instead.
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To help you, snag your "Belong over Popular" printable in the 10 for Teens + Tweens Ep. 057 show notes on EmpowerfulGirls.com.

Do you have a Word of the Year? The idea is that you choose a word to be your theme or focus all year long. I'll give you some ideas and help you pick one for 2023!
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To help you, snag your "My Word of the Year" printable in the 10 for Teens + Tweens Ep. 056 show notes on EmpowerfulGirls.com.

The end of a year is a time of reflection, and you can "plow backwards" any time you need to see how far you've come. You made 2022 incredible, and I want to share highlights that stand out, the lessons I learned, and what I accomplished with Empowerful Girls.
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To help you, snag your "Year Reflection" printable in the 10 for Teens + Tweens Ep. 055 show notes on EmpowerfulGirls.com.

We see plenty of these comparisons in celeb gossip, product ads, and our own posts. Let's break down Before and Afters, see what's behind them, and find a better alternative.
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To help you, snag your "Not Before or After" printable in the 10 for Teens + Tweens Ep. 054 show notes on EmpowerfulGirls.com.

What do you think makes people happier: giving or receiving? This has actually been studied and scientifically proven, multiple times.  Let's discuss!
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 053 show notes on EmpowerfulGirls.com.

For two months I worked on a BIG GOAL to accomplish something I never have before. You girls inspired me to create three products to help you take on your big ideas, know who you are, and reach your goals. And I want to tell you all about it!
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To learn more about these, check out the 10 for Teens + Tweens Ep. 052 show notes or Shop on EmpowerfulGirls.com.

Usually you can put out small friendship fires, but sometimes small fires can grow out of control. Let's talk about red flag warnings to watch for in friendships so you don’t get caught in a blaze.
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To help you, snag your "Friendship Red Flags Worksheet" printable in the 10 for Teens + Tweens Ep. 051 show notes on EmpowerfulGirls.com.

Check out my interview with Athlete Mental Performance Coach  Lorrine Headrick. @Lorrine.Headrick

In our conversation, Lorrine discusses:

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 050 show notes on EmpowerfulGirls.com.

Let's look at Gratitude from a different angle. I compare focusing on what we have or don't have and discuss helpful/unhelpful approaches to Gratitude.
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To help you, snag your "Gratitude Journal" page printable in the 10 for Teens + Tweens Ep. 049 show notes on EmpowerfulGirls.com.

Have you ever noticed how much we compliment each other on our appearance? Who you are is way more than what you look like.  I’m not suggesting we walk around with paper bags over our heads and never again remark on someone’s looks. But the ratio of physical vs. non-physical compliments is greatly lopsided. So let’s shift our focus to more than our bodies, more than how we look, more than being called pretty. Let’s explore non-physical compliments!
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To help you, I created a "50 Non-Physical Compliments" poster. Get your printable in the 10 for Teens + Twee...

I had the pleasure of speaking with Dr. Jacqueline Nesi, a psychologist and expert on how social media impacts teens and tweens @jacqueline_nesi. 

Dr. Nesi shared her findings on how girls are affected by social media, red flags to watch for when using it, and ideas on how social media could be helpful.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 047 show notes on EmpowerfulGirls.com.

Puberty part 4: Emotions and Healthy Habits for your physical and mental health.

Since there’s so much to discuss, I’m breaking it up over a few episodes.  I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 046 show notes on EmpowerfulGirls.com.

Puberty part 3: Menstrual Cycles and Periods.

Since there’s so much to discuss, I’m breaking it up over a few episodes.  I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 045 show notes on EmpowerfulGirls.com.

Puberty part 2: Shape, Weight, Breast Development, and Body Hair.

Since there’s so much to discuss, I’m breaking it up over a few episodes.  I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 044 show notes on EmpowerfulGirls.com.

Many of you are asking about puberty, so let's talk about it!

Puberty part 1: What It Is, Growth, Smell, Hair, and Skin.

Since there’s so much to discuss, I’m breaking it up over a few episodes.  I hope these episodes help you feel more comfortable having conversations about it–that’s my goal.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 042 show notes on EmpowerfulGirls.com.

After MULTIPLE requests for this topic, I had to take it on. We're talking crushes and 'ships, as in relationSHIPS: being just friends, more than friends, dance dates, dos/don'ts, etc.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 042 show notes on EmpowerfulGirls.com.

Felt bored recently? Boredom occurs when you’re not interested in what’s happening and your brain isn’t being stimulated. Boredom may seem miserable, but what if being bored is actually a good thing? While our go-to method to deal with it is through technology,  I've got lots of better alternatives for you.
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To help you, I created a "I'm Bored Ideas" poster. Get your printable in the 10 for Teens + Tweens Ep. 041 show notes on EmpowerfulGirls.com.

Intuitive Eating Coach Laura Cragun @lauracragun joins the show to discuss what this approach to health and wellness is/isn't and why it's important for tween and teen girls (and women, too!). 

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 040 show notes on EmpowerfulGirls.com.

Content warning: disordered eating, eating disorders

Even if it’s the middle of the school year when you listen to this, I want to share my best advice for back to school that can help you all year long.
• People are icebergs
• Be kind
• Speak up
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To help you, I created a "Back to School Advice" poster. Get your printable in the 10 for Teens + Tweens Ep. 039 show notes on EmpowerfulGirls.com.

Technology trends are constantly changing.  Here's the DL on the anonymous message app NGL and its many red flags.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 038 show notes on EmpowerfulGirls.com.

Sibling conflict is a normal part of growing up, so let's talk about tools that can help you get along.
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To help you, I created a "Sibling Frame" poster you can add a picture to. Get your printable in the 10 for Teens + Tweens Ep. 037 show notes on EmpowerfulGirls.com.

Whether over current events or typical friendship fires, you may experience tension as you encounter different beliefs and strong opinions. In this special extended episode, I talk with Sharon McMahon @sharonsaysso about how to turn confrontations into conversations.

In our interview, Sharon discusses: