10 for Teens: Recent Episodes
Empowerful Girls
This is 10 for Teens, a 10-minute podcast by Empowerful Girls that helps teens be more curious, compassionate, and confident. In each episode, host Stephanie Valdez shares tools that empower girls to know they can take on the world (starting with middle and high school)! By discussing positive themes, exploring healthy habits, tackling tough topics and teaching girls how to handle them, Stephanie aims to help every girl recognize her individual worth, identify her strengths, build up her friendships, and deepen her love for herself. Stephanie is a mom of tweens, a girls mentor, and the founder of Empowerful Girls. She is passionate about reinforcing girls' mental health, body image, and empowerment. Stephanie has a degree in Communications, a background in Journalism, a specialization in Social and Emotional Learning, and is a trained Girl Power Instructor.
Hey girls – I want to help you in the most effective way so I’m making this podcast even better by combining forces as the 10 for Teens + Tweens podcast! So move on over there, subscribe, and keep listening! I can't wait to talk with you again! I love you girls!
We are thrilled to welcome Nutrition and Wellness Coach AND author Lizzy Cangro! She just released her book Reclaim the Rebel: 12 Rebellious Acts to Achieve Unconditional Love for Your Body. In our interview, Lizzy explains:
- Her struggles with food and exercise as a teen
- The motives of the diet and beauty industries
- How to rebel against those industries and trust yourself
- You are already enough.
A full transcript of our conversation is available in the 10 for Tweens Ep. 010 show notes on EmpowerfulGirls.com.
Who’s used a filter before? Dog ears and heart eyes ... Filters aren’t all fun and games though. Have you ever seen yourself with a filter and liked it better than the real you? That's ok, me too. I want to help you understand what’s wrong with filters.
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To help you remember, I created a “#NoFilterBeReal" poster. Go get your printable in the 10 for Teens Ep. 009 show notes on EmpowerfulGirls.com.
A few girls reached out and asked if I could talk about moving, like moving to a new school, a new house, or a new city. So Bri and Hazel and every other girl who’s dealing with a move, I hope this helps.
This is a big change. It’s okay you’re not okay with it; feel that. Accept what you can’t control, and do something about the things you can. The thing is, you’re not always going to be the new girl. Eventually, this will get more familiar and you’ll know your way around. You just might like it better than before. Sooner than later, I hope you start to feel more at home.
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To help you, I created a “moving" worksheet. Go get your printable in the 10 for Teens Ep. 008 show notes on EmpowerfulGirls.com.
There are some things from 2021 I’m working on leaving behind, and some that I’m taking with me as I move on to this new year. I want to share those things with you and encourage you to take them with you into 2022.
- Leave behind judging yourself and others, and use curiosity.
- Leave behind criticism, treat yourself like a good friend, and give yourself compassion.
- Leave behind doubt and comparison, and have confidence in yourself.
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To help you remember, I created a “curiosity, compassion, confidence” poster. Go get your printable in the 10 for Tweens Ep. 007 show notes on EmpowerfulGirls.com.
A few fellow Empowerful Girls reached out and shared that they felt sad or worried and they hoped an episode could talk about coping with those emotions. So if you, too, have been feeling that way, I sincerely hope this episode helps.
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To help you remember, I created a “When Sad or Worried” poster. Go get your printable in the 10 for Teens Ep. 006 show notes on EmpowerfulGirls.com.
I want to teach you about a life skill tool, and it’s going to sound too easy, too simple to actually work, but I promise you it will make a difference. Are you ready? Breathing. I know, it seems so basic.
In this episode I'll tell you how simply breathing can help you manage stress, and I'll focus on tools to help you breathe properly.
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To help you remember, snag your "Just Breathe" poster printable in the 10 for Teens Ep. 005 show notes on EmpowerfulGirls.com.
This is Part 2 of a special two-part episode! We have our very first guest on 10 for Teens -- Nate Webb from Bullies Be Gone. He is a high school counselor and a bully expert. In this episode, Part 2, Nate discusses:
- What to do if you're bullied
- What to do if you're the one acting like a bully or mean girl
If you missed Ep. 004, pause this one and go listen to Part 1 first.
A full transcript of our conversation is available in the 10 for Tweens Ep. 004 show notes on EmpowerfulGirls.com.
This is Part 1 of a special two-part episode with our very first guest on 10 for Teens -- Nate Webb from Bullies Be Gone. Nate is a high school counselor and a bully expert.
In this episode, Part 1, Nate discusses:
- Why people act like bullies
- Cyberbullying
- What's the solution
A full transcript of our conversation is available in the 10 for Tweens Ep. 003 show notes on EmpowerfulGirls.com.
Whether it's the beginning of summer or the middle of the school year, ANY time is a great time to start a new skill! Let's talk about some skill ideas to consider, the science to setting goals, and Tools to help you set a skill goal.
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To help you remember, I created a “Skills” idea list and a “SMART Goals” poster. Go get your printables in the 10 for Tweens Ep. 002 show notes on EmpowerfulGirls.com.
If you had the chance to share a message with your entire school, your country, the world even, holding their attention for a moment, what would you say?
Here’s mine: “Girls, YOU. ARE. ENOUGH.”
However, when I said, “You are enough,” some of you automatically started doubting it. Because for years you’ve been receiving messages--bold faced lies--that flat out tell you that you are not enough in various ways.
At some point, negative self-talk becomes the default setting, the regular language that you receive these messages. So! How do you get back to believing and knowing YOU ARE ENOUGH?
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To help you remember that you are enough, snag your "I Am Enough" poster printable in the 10 for Teens Ep. 001 show notes on EmpowerfulGirls.com.
This is 10 for Teeens, the Empowerful Girls podcast that reinforces teens’ self esteem in 10 minutes. In each episode, host Stephanie Valdez shares tools that empower girls to know they can take on the world!