10 for Teens + Tweens (Empowerful Girls)

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 Tweens Ep. 026 show notes on EmpowerfulGirls.com.

Let's celebrate Women’s History Month! If I told you about all of the influential women from history, this episode would go on for weeks, months even. Instead, I'll focus on the important traits women in history have in common.
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To help you remember, I created a “Be Doers Dedicated Daring" poster. Get your printable in the 10 for Teens + Tweens Ep. 027 show notes on EmpowerfulGirls.com.

You need to read "No Boundaries"! I chatted with one of the authors, National Geographic Explorer and conservation photographer Gabby Salazar. Her book features 25 women explorers and scientists in different fields all over the world. In our interview, Gabby shares why girls need to see women in STEM and how "No Boundaries" can inspire girls right now!

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 028 show notes on EmpowerfulGirls.com.

I'm 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 Teens + Tweens Ep. 029 show notes on EmpowerfulGirls.com.

April is Stress Awareness Month! Studies show that your age group –Gen Z– is facing more stressors than any other age group. Have you heard of Self Care? It’s whatever helps you be physically, emotionally, and mentally healthy.  In this episode I share specific forms of Self Care that have helped me.
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To help you remember, I created a “Self Care" poster. Go get your printable in the 10 for Tweens Ep. 030 show notes on EmpowerfulGirls.com.

You won't get any awards for being the "Most Busy," but you might get burned out. Just like a car, if you don't stop regularly to refill your tank, you're going to run out of gas. Let's take a look at your schedule and see if we can fit in some more free time.
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To help you remember, I created a “My Time Planner" worksheet. Go get your printable in the 10 for Teens + Tweens Ep. 031 show notes on EmpowerfulGirls.com.

 Mental health and illness have been a Bruno–until recently people didn’t talk about them. But the more conversations we have about mental health and illness, the more comfortable we’ll be talking about them, recognizing signs, and getting necessary help.

Everyone has bad days here and there, but sometimes people’s bad days go on for weeks affecting their daily life and sleep, they stop doing things they enjoy, and they’re constantly worried or sad most of the time. If you feel this way, I need you to know, you are not alone, this is not your fault, and you can get help.

Read more in the 10 for Teens + Tweens Ep. 032 show notes on EmpowerfulGirls.com.

Content warning: anxiety, depression, self-harm, and suicide

Girls feel immense pressure to achieve perfection school, activities, accomplishments, and even appearance. And when we don’t measure up, perfectionism wreaks havoc in our lives. So let's help you beat it!
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To help you remember, I created a “A Real Girl isn't Perfect" poster. Go get your printable in the 10 for Teens + Tweens Ep. 033 show notes on EmpowerfulGirls.com.

Given all that's happening throughout the world,  I want to share tools to help you cope with tragic news events.
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To help you, I created a "Quotes to Cope with Tragic News Events" poster. Get your printable in the 10 for Teens + Tweens Ep. 034 show notes on EmpowerfulGirls.com.

Let’s do Hype Girl Summer! Let go of comparison, envy, and criticism, and instead hype up yourself and others so you all can fully enjoy and experience what this season – life, really – has to offer!
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To help you, I created a "Hype Girl Summer" poster. Get your printable in the 10 for Teens + Tweens Ep. 035 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:

• How to approach conflict by asking questions with curiosity
• Why tone matters and in-person conversations are preferred
• Whether the fight is worth having
• The importance of listening to understand
• "You cannot lose what you do not play"
• The benefits of having friends with different beliefs
• What boundaries really mean

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 036 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.

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.

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.

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

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.

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.

Check out ep. 121 Crushes + Ships pt. 2 here!

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 042 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.

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.

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 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.

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.

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 + Tweens Ep. 048 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.

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

In our conversation, Lorrine discusses:

• Emotion =/= weakness
• How your interest isn’t your identity
• If mental performance is more important than physical
• Why awareness of thoughts is a game changer

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

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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 Change the World" printable in the 10 for Teens + Tweens Ep. 062 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.

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.

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.

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.

My dad loved sports, jokes, and dessert.
He gave great advice and picked out such thoughtful birthday cards.
He fought countless health battles for 30+ years and was an incredible example of dedication and resilience.

A month ago he was badly injured and passed away shortly after. So I want to share with you my thoughts on what helped me deal with a family illness and cope 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 your "Support Pillars" printable in the 10 for Teens + Tweens Ep. 066 show notes on EmpowerfulGirls.com.

Are you looking to earn some money, saving up to buy something, or wanting work experience? I’ve got a bunch job ideas for tweens and teens! I'd love to hear what you're doing for work, too!
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 067 show notes on EmpowerfulGirls.com.

Even though trolls are part of our digital world doesn’t mean you have to put up with them. Let's discuss how to deal with trolls.
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To help you, snag your "How to Deal with Trolls Flowchart" printable in the 10 for Teens + Tweens Ep. 068 show notes on EmpowerfulGirls.com.

AI seems to be part of everything around us. Here are my biggest AI concerns and what you can do about them.

• AI + Social Media Algorithms
• AI + Fake Content
• AI + You

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To help you, snag your "Be Aware of AI" printable in the 10 for Teens + Tweens Ep. 069 show notes on EmpowerfulGirls.com.

Since Barbie is trending, learn about the history and messaging–both good and bad–behind the iconic doll.

As a content warning, I will be mentioning disordered eating.
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A full transcript and sources for this episode is available in the 10 for Teens + Tweens Ep. 070 show notes on EmpowerfulGirls.com.

Do you like to craft, create or make things? Check out my interview with Jennifer Andrews, founder of Treppie, an online makers marketplace for girls and young women. 
In our conversation, Jennifer discusses how Treppie educates and empowers girls through entrepreneurship.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 071 show notes on EmpowerfulGirls.com.

Even if it’s the middle of the school year when you listen to this, I want to share my best advice  that can help you all year long:

• Allow Yourself to Fail
• Make Time Every Day to Disconnect from Tech
• Remember Your Worth
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To help you, I created a "Best  Advice for This School Year" poster. Get your printable in the 10 for Teens + Tweens Ep. 072 show notes on EmpowerfulGirls.com.

Active listening is a skill that is becoming more rare, not as many people are developing it, which in turn causes more confusion and conflict. Active listening is more than just hearing someone, it’s trying to understand them as you communicate together. Let's explore how to practice it.
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To help you, I created an "Active Listening" poster. Get your printable in the 10 for Teens + Tweens Ep. 073 show notes on EmpowerfulGirls.com.

Comparison: it's a trap! Our natural tendency is to compare ourselves to others, so how can we shift away from it toward confidence? Let's find out together.
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To help you, I created a "What Would Happen If Girls Stopped Comparing Themselves?" poster. Get your printable in the 10 for Teens + Tweens Ep. 074 show notes on EmpowerfulGirls.com. 

Have you ever hesitated to ask for help, or even struggled with it? I think a lot of people, girls especially, feel conflicted about asking for help, no matter what the issue is. I brainstormed reasons we don’t ask for help, the hurdles that block our path forward. I want to explore these hurdles first so we can identify effective ways to get over them.
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To help you, I created a "How to Ask for Help" poster. Get your printable in the 10 for Teens + Tweens Ep. 075 show notes on EmpowerfulGirls.com. 

Sometimes shopping for clothes can be kind of frustrating. I'm here to tell you: it's not you; it's the clothes. There's a lot of history behind it, and I also have some suggestions to help you have a better shopping experience.
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To help you, I created a "It's Not You; It's the Clothes" poster. Get your printable in the 10 for Teens + Tweens Ep. 076 show notes on EmpowerfulGirls.com. 

October 11 is the International Day of the Girl, a day to celebrate girls’ achievements, recognize the challenges girls face, and empower girls to take action.  Despite the multiple hurdles that still remain in the path of girls’ progress, girls and women move forward--let me tell you how.
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To help you, I created a "Girs Are . . ." poster. Get your printable in the 10 for Teens + Tweens Ep. 077 show notes on EmpowerfulGirls.com. 

Babysitting can be a great job for a tween or teen. You can have a flexible schedule, negotiate good pay, play with kids, and there are likely multiple opportunities near you.  I’ve got a lot of babysitting tips to share, as well as feedback from parents about their babysitters.
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To help you, I created a "Babysitting Tips" poster. Get your printable in the 10 for Teens + Tweens Ep. 078 show notes on EmpowerfulGirls.com. 

Parents often remind kids to say “Thank you,” but maybe next time instead of rolling your eyes at them, you could consider that your parents might be on to something. I want to tell you about the importance of saying “Thank you” and the impact it can have on you and others.
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To help you, snag your "Thank You Cards" printable in the 10 for Teens + Tweens Ep. 079 show notes on EmpowerfulGirls.com.

This week I celebrated the podcast’s third birthday! I want to tell you about how we got here and the thing that made the biggest difference over the past three years of doing this podcast -- consistency!
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To help you, I created a "Consistency is Key" poster. Get your printable in the 10 for Teens + Tweens Ep. 080 show notes on EmpowerfulGirls.com. 

Have you ever been in a scenario when someone makes a comment that catches you off guard and you don’t know how to respond? You don't have to join an argument or allow people to talk at you without listening to or considering you. You're allowed to hold your boundaries. I think it’s important for you to have language for these situations. Here are some suggestions for what to say when stuff like that happens.
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To help you, I created a "What To Say When" poster. Get your printable in the 10 for Teens + Tweens Ep. 081 show notes on EmpowerfulGirls.com. 

Have you ever heard of national security? A few things may come to mind--like top secret government agents--but it's much more expansive than that. In our conversation, expert Lauren Bean Buitta discusses what national security is and how her non-profit Girl Security educates and elevates girls in national security.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 082 show notes on EmpowerfulGirls.com.

Raise your hand if you, like me, ever took a trip and realized you forgot to bring something! Hopefully it all worked out or there was a lesson learned and not repeated. You’re at an age where you have more autonomy over your stuff, your style, and your routines. When you have an upcoming vacation or holiday, perhaps YOU would rather prepare and pack your things instead of having your parents or older sibling take care of it. One of you gals requested this topic, so to help you be less intimidated by taking over this responsibility, or maybe if you’re already doing it to help you be more efficient, I’ll share some tips on vacay and holiday prep.
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To help you, I created a "Packing Checklist" poster. Get your printable in the 10 for Teens + Tweens Ep. 083 show notes on EmpowerfulGirls.com. 

At the end of every year or beginning of a new one, people often remember all the memories, goals, and things that happened that year. Sometimes when we look back on past experiences, we might get caught up in what didn’t happen, or the stuff we didn’t do, or the goals we didn’t reach. This negative pattern of thinking can lead to rumination, which is like letting your mind replay clips of negative thoughts, feelings, and moments, stuck on repeat. Let's explore more effective ways to reflect so you can move forward with positive motivation.
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To help you, I created a "2023 Year Reflection" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 084 show notes on EmpowerfulGirls.com. 

Has the new year got you thinking about events coming up or things you hope will happen? Perhaps you’re looking forward to it, or maybe you feel uncertain about something, or worried, even anxious. Facing the future doesn’t have to leave you stressed out, though. Let’s talk about effective ways you can mindfully respond to stress in the moment.
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To help you, I created a "Future" poster. Get your printable in the 10 for Teens + Tweens Ep. 085 show notes on EmpowerfulGirls.com. 

Breakups can be tough whether you’re the one initiating the breakup or the one getting broken up with. Let’s discuss how to–and not to–handle a breakup before, during, and afterward.
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To help you, I created a "Breakups Breakdown" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 086 show notes on EmpowerfulGirls.com. 

Organization and cleaning have not been my strong suits, but I’ve learned to strengthen those skills and want to help you girls do the same! So here are my organization and cleaning tips as someone who is not naturally good at it.
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To help you, I created a "Organization + Cleaning" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 087 show notes on EmpowerfulGirls.com. 

Trends come and go, and they can be fun, but there are some troubles with trends. Here are a few tips to help you stay mindful through trend cycles.
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To help you, I created a "Trends" poster. Get your printable in the 10 for Teens + Tweens Ep. 088 show notes on EmpowerfulGirls.com. 

 Several of you requested an episode on clashing with parents. Guest Brooke Romney, a teen and tween parenting author, offers valuable insight on how both girls and their parents can strengthen their relationship.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 089 show notes on EmpowerfulGirls.com.

Connect with Brooke and check out her books:
@BrookeRomneyWrites
BrookeRomney.com

Habits are a huge part of our lives, and making or breaking them can be tricky, so I’ve got a few tools to help you switch up your habits.
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To help you, I created a "Habits" poster and worksheet. Get your printable in the 10 for Teens + Tweens Ep. 090 show notes on EmpowerfulGirls.com. 

You know I’m a hype girl for you girls. Along with that, I will also fiercely defend you. There’s been a lot of noise lately about tween and teen girls’ fixations. I’ve seen posts, articles, and videos criticizing and even mocking girls for being curious about, interested in, and even obsessed with certain things. And I’m not okay with it. So I’m sticking up for you.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 091 show notes on EmpowerfulGirls.com.

I’m excited to share my interview with Chelsey Goodan, author of this book, “Underestimated: The Wisdom and Power of Teenage Girls.”

One quick note: this book was written about teen girls and is geared toward them and their parents. While our interview doesn’t discuss anything sensitive in detail, tween listeners should keep that in mind.

Chelsey's book shares teen girls' collective wisdom on topics like perfectionism, sexuality, people pleasing, identity, friends, self-doubt, the media, beauty, shame, and power. It is a much-needed resource for today's parents and teen girls.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 092 show notes on EmpowerfulGirls.com.

Connect with Chelsea and check out her books:
@ChelseyGoodan
ChelseyGoodan.com

Whenever you feel lonely, I hope you’ll listen to this episode. Because you are not alone.
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To help you, I created a "You Are Not Alone" poster and worksheet. Get your printable in the 10 for Teens + Tweens Ep. 093 show notes on EmpowerfulGirls.com. 

I’ll be exploring relationship red flags in this episode, and while this topic is sensitive and can get heavy, I think it’s really important to talk about so you girls can recognize the signs and get help sooner.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 094 show notes on EmpowerfulGirls.com.

In case it’s hard to remember or believe sometimes, I wanted to remind you: You Are Still Enough.

Every day you get a barrage of negative messages from external sources that say, "You are NOT enough." In this episode, I want to help you grow a strong sense of self so you can withstand these messages and keep believing that You Are Still Enough.
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Nearly three and a half years ago I launched this podcast, and the very first message I shared with you was You Are Enough. That episode 001 just reached an incredible milestone, thanks to you girls. More than 100,000 times, a girl has heard that message, You Are Enough. And that’s amazing.

I’ve received a lot of feedback on that episode, and I can tell that girls really need to hear this message especially. So I’m excited to tell you, I’m now speaking to youth groups and at middle and high schools to keep spreading this message: You Are Enough.
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To help you, I created a "You Are Still Enough" poster. Get your printable in the 10 for Teens + Tweens Ep. 095 show notes on EmpowerfulGirls.com. 

 If you’ve ever had an embarrassing moment, you’re in good company. They happen to everyone, so let’s help you learn how to get through them.
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To help you, I created an "I Survived My Embarrassing Moments" poster. Get your printable in the 10 for Teens + Tweens Ep. 096 show notes on EmpowerfulGirls.com. 

I’m thrilled to share my interview with Jen Swetzoff and Keeley McNamara, the editors of Anyway Magazine!

Jen and Keeley share how they created this magazine especially for tweens and teens, featuring articles by both experts and kids about teen culture, style, relationships, community, creativity, health, and wellbeing. Their greatest hope is that Anyway Magazine can help kids feel normal and understood as they grow up.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 097 show notes on EmpowerfulGirls.com.

Connect with Anyway Magazine @AnywayMag, subscribe at AnywayMag.com (use code ANYWAY-15 for 15% off!)
email: hello@anywaymag.com

There’s a topic that I’ve touched on multiple times, yet it keeps getting requested. So let’s do a whole episode on body image. We'll discuss how to shift from wanting to change our bodies to accepting our bodies. This can be a sensitive topic for some, and the last thing I want to do is make you feel worse. So when you feel ready to listen, I’ll be here.
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To help you I put together a list of resources and related episodes in the 10 for Teens + Tweens Ep. 098 show notes on EmpowerfulGirls.com. 

 Some people want to box you girls up to be someone you’re not. They do this by ...

• Stereotyping girls
• Labeling girls differently than boys
• Telling girls they can’t be good at or even do certain things
• Saying girls can’t pursue their dreams because they think girls should be something else
• Objecting to girls being two things at once

Girls, don’t get in the box.
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To help you, I created a "Don't Get In The Box" poster. Get your printable in the 10 for Teens + Tweens Ep. 099 show notes on EmpowerfulGirls.com. 

Can you believe we reached 100 episodes?! I’m beyond excited, I’m still pinching myself, but I’m also so incredibly proud of what we’ve created and accomplished together. Let's look back at our favorite episodes, the most-requested topics, and what's ahead for this podcast--like my goal to reach 1 MILLION downloads!
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A full transcript and links to episodes I mentioned is in the 10 for Teens + Tweens Ep. 100 show notes on EmpowerfulGirls.com.

Make room for new emotions! Let's discuss the movie “Inside Out 2”!

The first “Inside Out” movie came out nine years ago, introduced us to the main character–an 11 year old girl named Riley–and her emotions–Joy, Sadness, Anger, Fear, and Disgust–and showed us how they all interacted and adapted to change after her family moved across the country. “Inside Out 2” continues Riley’s story as a now 13 year old adjusting to puberty and new emotions that come with it–Envy, Embarrassment, Enuui (like boredom), and Anxiety.

The movie explores a lot of things we talk about on the podcast, like belief systems and developing a sense of self, as well as stress and anxiety and how they can fuel shame and negative self-talk. So I want to share with you 7 themes I got from “Inside Out 2.”
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 101 show notes on EmpowerfulGirls.com.

I’m thrilled to share my interview with Gitanjali Rao--inventor, social activist, STEM advocate, and author of  “A Young Innovators Guide to Planning for Success.”

Gitanjali wrote this how-to book to help high school students stress less and feel more prepared applying for colleges. As someone who just went through this process, she shares her unique and fresh perspective along with advice for struggling girls.

Connect with Gitanjali Rao at @gitanjaliarao and check out her book “A Young Innovators Guide to Planning for Success.”

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 102 show notes on EmpowerfulGirls.com.

You've grown up learning about safety, and I want to add to your safety tool box. I know what it’s like to be in an unsafe situation and NOT know what to do--that can feel scary. My hope is that by talking about these other safety tips, you can feel more capable because you’ll have learned what to do. Remember: your safety is THE most important thing. In this episode we'll talk about Code Words and Tricky People.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 103 show notes on EmpowerfulGirls.com.

Are you a procrastinator? I am, too. Sometimes we procrastinate because we underestimated how much time something would take, or we got distracted, or we had multiple things to do, or we avoided doing something.

But honestly, procrastination isn't working for us. Let’s discuss some strategies that can help you prevent procrastination and get more time back.
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To help you, I created my design of "Covey’s Time Management Matrix." Get your printable in the 10 for Teens + Tweens Ep. 104 show notes on EmpowerfulGirls.com. 

There’s a lot going in the world right now and a ton of opinions about it all. It seems like every day there’s another massive news headline which in-turn brings a flood of people’s opinions both online and in real life.

Two years ago I had Sharon McMahon, America’s Government Teacher, on as a guest. And we talked about how, even when we may disagree with people, we can turn confrontations into conversations. Sharon offered incredible wisdom everyone needs to hear (and she has even more wisdom in her upcoming book, “The Small and the Mighty”) so I’m going to replay our interview, and I really hope it helps.
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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:

• How to approach conflict by asking questions with curiosity
• Why tone matters and in-person conversations are preferred
• Whether the fight is worth having
• The importance of listening to understand
• "You cannot lose what you do not play"
• The benefits of having friends with different beliefs
• What boundaries really mean

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 105 show notes on EmpowerfulGirls.com.

Have you watched any of this Summer’s Olympic Games? Oh my goodness it’s been unbelievable watching the very top athletes from all over the world compete at their sport. On social media I’ve seen a joke saying each Olympic event should have an average person compete so we can see just how skilled these athletes are compared to the rest of us. While we might not ever make it to the Olympics, there are plenty of lessons we can learn from those who have been to the Olympics.
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To help you, I created a "Lessons from Olympics." Get your printable in the 10 for Teens + Tweens Ep. 106 show notes on EmpowerfulGirls.com. 

I’m thrilled to share my interview with Lexie Polevoi--an advocate for girls in STEM.

Lexie empowers girls to develop their STEM skills through after-school enrichment programs and workshops. We discussed the need for girls in STEM, what prevents girls from pursuing STEM interests, and what can help girls overcome those hurdles.

Connect with Lexie Polevoi at @learnwithmslexie and learn more about her programs at https://www.learnwithmslexie.com/

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 107 show notes on EmpowerfulGirls.com.

Even if it’s the middle of the school year when you listen to this, I want to share my best advice  that can help you all year long.

It all stems off these two words: Own It. This was inspired by my dear friends and fellow girl empowerers, Jill and Mary at Girls Mentorship. I was able to tag along for a week of their Pursue More Summer Camps in Arizona–which were truly transformative BTW. One of the days we focused on Ownership, which is being accountable for your responsibilities, your choices, and your behavior. Let’s explore Own It together.
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To help you, I created a "Own It" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 108 show notes on EmpowerfulGirls.com.

I’m eager to share my interview with Nisha Glenn--an author and the founder of Educated Girls Rock!

Nisha utilizes the knowledge she gained from not only her education, but also her life experience, to connect with and encourage girls to get an education. We discussed why education is important, what obstacles prevent girls from graduating high school, and how her nonprofit Educated Girls Rock helps girls overcome these hurdles so they can pursue their potential.

Connect with Nisha Glenn on social media @educatedgirlsrock and learn more about Educated Girls Rock programs at educatedgirlsrock.org.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 109 show notes on EmpowerfulGirls.com.

Building Trust in relationships is like building a bridge; it takes effort from both sides–mutual trust between you and the other person. And similar to a bridge, Trust is built on pillars, like Honesty, Integrity, and Consistency. Our actions can either strengthen or weaken the bridge of Trust, and at times our actions can even damage the bridge to the point that it needs major repair. So let’s examine those Trust pillars.
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To help you, I created a "Building Trust" poster. Get your printable in the 10 for Teens + Tweens Ep. 110 show notes on EmpowerfulGirls.com.

Media literacy is absolutely crucial for people to develop because we live in a digital world. And if you haven’t heard yet–you can’t believe everything you read OR see OR hear on the internet. So I want to cover some essential tools that will help you navigate news media in your digital life.
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To help you, I created a "News Media Literacy" poster. Get your printable in the 10 for Teens + Tweens Ep. 111 show notes on EmpowerfulGirls.com.

I’ve had multiple requests for an episode on ADHD. This topic is personal to me because I was diagnosed with ADHD 3.5 years ago, a few months after I started this podcast. I will preface this by reminding you–I am not a healthcare professional, I am not offering medical advice or a diagnosis. I still want to share my experience because I feel it’s important to talk about ADHD to spread awareness. Whether you have it too or know someone who does, understanding it better will help your relationships with others.

A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 112 show notes on EmpowerfulGirls.com.

I also recommend revisiting these episodes:
104 Procrastination
87 Organization + Cleaning
31 Being Too Busy (time management)

Sometimes you’ll set goals and reach them, and sometimes you won’t. So then what do you do?
 
You may remember, a few months ago I made a big hairy audacious goal to reach ONE MILLION podcast downloads by my birthday at the end of September. Did I get there by then? Actually, no. But I want to tell you what happened–and listen til the end for an update.
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To help you, I created a "When You Don't Reach a Goal" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 113 show notes on EmpowerfulGirls.com.

We just celebrated Thanksgiving in the US, and we've already discussed gratitude in episodes 003, 049, and 079--could there possibly be even more to say about gratitude? Actually, yes. The reason I keep revisiting this topic is because practicing it can have a profound impact on your life.

Recognizing and appreciating the tiny glimmers around us can actually make a huge difference in our life.
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To help you, I created a "Glimmers List." Get your printable in the 10 for Teens + Tweens Ep. 114 show notes on EmpowerfulGirls.com.

There’s a saying that goes, “Boys will be boys.” But I think it's time we rephrase that. This is a tough topic, but because there are boys your age who are being taught certain beliefs and behaviors, I think it’s important that you learn about this so you can recognize it.
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To help you, I also shared books that explore this topic in the 10 for Teens + Tweens Ep. 115 show notes on EmpowerfulGirls.com.

That’s a wrap on 2024. As you reflect on the past year, what might stick out in your mind are negative memories, what you didn’t get to do, and things you had a hard time with, failed at, or gave up.

The past year may have knocked you down a few times. But you got back up, and–you’re still standing. You’re still here. Even if you’re hanging on by a thread, keep holding on. Let's help you stand steadier.
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To help you, I created a "2024 Year Reflection" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 116 show notes on EmpowerfulGirls.com. 

You’ve probably seen the INs and OUTs trend videos, so to kick off this year’s episodes, I’m gonna share my 2025 INs and OUTs for teen and tween girls. We’ve got the whole year ahead of us, and I hope that these ideas help you look forward to it.

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To help you, I created a "2025 INs + OUTs" list. Get your printable in the 10 for Teens + Tweens Ep. 117 show notes on EmpowerfulGirls.com.

My very wise friend invited/gently challenged my friends and I to take a daily hour of silence. Initially I thought it sounded fairly easy.

I didn’t know I had so much to learn. I want to share my experience to help you find time for silence in your life.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 118 show notes on EmpowerfulGirls.com.

You gals may have heard of, or experienced, imposter syndrome--which makes you feel like you’re a fake who doesn't deserve your achievements, even though you earned them.

How do we deal with imposter syndrome? The solution is probably not what you think, but so important for you to know.
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To help you, I created a "I Deserve It" poster. Get your printable in the 10 for Teens + Tweens Ep. 119 show notes on EmpowerfulGirls.com. 

A lot of voices are telling you otherwise, but you cannot hate yourself into loving yourself. For many of us, loving ourselves is not as easy as showing love to others. But you deserve the same love from yourself that you show to others. Let's explore ways you can practice self love.
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To help you, I created a "What I Love About Myself" poster. Get your printable in the 10 for Teens + Tweens Ep. 120 show notes on EmpowerfulGirls.com. 

I've lost count of how many times you girls requested Crushes + Ships pt. 2! So back by popular demand, this time we'll discuss what to look for in a crush, how to talk to your crush, what if your crush doesn’t like you back, and more.

Check out ep. 042 Crushes + Ships pt. 1 here!
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 121 show notes on EmpowerfulGirls.com.

Because SO much of your life involves digital interaction, it’s important to know how to navigate it. Like I’ve said before, I want to add to your safety tool box because I know what it’s like to be in an unsafe situation online and NOT know what to do, and that can feel scary. My hope is that by talking about these safety tips, you can feel more capable because you’ll have learned what to do.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 121 show notes on EmpowerfulGirls.com.

I can't wait for you to hear my conversation with Jill + Mary from Girls Mentorship!

Jill and Mary are mentoring girls to thrive as bold leaders, confident friends, and connected community members. We discussed why mentorship is so important, what messages they focus on in their programs, and the transformations they've seen when girls feel empowered.

Connect with Jill and Mary on social media @girlsmentorship and learn more about their Pursue More Summer Camp, as well as their After School and Peer Leader Programs, at GirlsMentorship.com.

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A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 123 show notes on EmpowerfulGirls.com.

In honor of Women’s History Month, I’m gonna share some women’s history with you. I know, this isn’t school, but I bet you’ll learn something new. Women’s rights have come a long way over the past two centuries. We still have more work to do, so let’s remember Women’s History and be inspired to make our own history.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 124 show notes on EmpowerfulGirls.com.

To wrap up Women’s History Month, let’s recognize some women who made an impact with their inventions. Throughout history women who made an impact rarely received credit for it, and were often left out of history books. So I want to introduce you to some of those women.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 125 show notes on EmpowerfulGirls.com.