Episodes
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In this episode of the It's Your Time podcast, Michelle discusses the importance of empowering yourself to lead a life aligned with your deepest values and goals. She covers several key strategies for managing time, prioritizing personal leadership, and integrating mindset shifts that lead to growth. Michelle shares a toolkit for empowerment that includes understanding oneâs core values, setting clear priorities, and using intentional daily practices to avoid overwhelm.
Michelle emphasizes the concept of integration over balance, encouraging listeners to define success on their own terms and stop striving for unattainable âbalance.â Through tools like mindset shifts, breathing exercises, and intentional self-care, she illustrates how to build resilience and calmness. She also explains the "think-feel-do" model, which shows how thoughts influence actions and outcomes. This method helps listeners identify and shift limiting beliefs, building a foundation for lasting change.
To close, Michelle encourages taking small steps toward goals, letting go of perfectionism, and focusing on intentional energy management to maintain well-being. By integrating personal growth practices, listeners can lead more intentional and empowered lives.
https://michellebourquecoaching.com/ep-305-empower-elevate-lead-your-life/
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In the final episode of her Women's Health Series, Michelle Bourque dives into the power of personalized health and wellness, breaking down the ways busy women can shape their own well-being. Michelle shares her expert insights on making healthcare, nutrition, and lifestyle choices tailored to each individual's unique needs and goals.
She emphasizes that fitness isn't one-size-fits-all. Instead, it's about setting realistic goals, staying consistent, and truly listening to your body. When it comes to mental health, Michelle advocates for mindfulness practices like meditation and breathing exercises as essential tools to manage stress. In nutrition, she encourages listeners to break away from emotional eating by planning and prepping meals thoughtfully.
Throughout the episode, Michelle underscores the value of setting flexible, achievable goals and celebrates the importance of small wins along the way. Her message? Don't wait for the new year to start fresh. The best time to start implementing healthy habits is right nowâno matter how busy life gets.
Click here to listen to full episode: https://michellebourquecoaching.com/ep-304-womens-health-foundations-of-personalized-health/
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Episodes manquant?
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Join me today in the next series of the Womenâs Health Series: Menopause Essentials for Busy Professional Women. In this episode, I discuss the essentials of menopause, emphasizing the importance of understanding and embracing this natural life transition.
I outline the different stages: reproductive age, perimenopause, menopause, and post-menopause, and detail some common symptoms, such as hot flashes, mood swings, and changes in energy levels that women may experience.
I stress the need for women to take control of their health during this time, advocating for self-awareness and ongoing education. Itâs crucial to pay attention to pelvic floor health, breast health, and overall well-being, which includes prioritizing nutrition, exercise, sleep hygiene, and stress management.
Letâs be proactive in seeking information and support, empowering one another to navigate this phase of life with confidence and strength.
Click here for full notes and to listen: https://michellebourquecoaching.com/ep-303-womens-health-series-menopause-essentials-for-busy-professional-women/
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Join me today as I share a recent discussion with Stacey Mcinally, a nurse, yoga instructor, Ayurveda practitioner, and energy healer, to explore the principles and benefits of Ayurveda.
As an ancient healing system, Ayurveda emphasizes a holistic approach to health by focusing on the balance of an individual's life force (dosha) and the interconnectedness of the body and universe. Stacey discusses the value of daily practices, such as meditation, mindful eating, and self-compassion, for enhancing overall well-being. She shares her personal experience of significant improvements in anxiety, digestion, and vitality through Ayurvedic practices.
Additionally, Staecy addresses the unique health needs of women during menopause, highlighting the importance of rest and relaxation, especially during menstrual cycles.
For those new to Ayurveda, she recommends resources like dosha quizzes and meditation apps to help start their journey - check out all the great information here:
Maharishi Ayurveda Dosha Quiz: https://mapi.com/pages/dosha-quiz-landing
Banyan Botanicals Dosha Quiz: https://www.banyanbotanicals.com/pages/dosha-quiz?srsltid=AfmBOoooTNy2QpPCap3yHU-K5yj60vtnM5yh_ixckawioCZgTzSY181z
Insight Timer for Meditation: https://insighttimer.com/
Trascendental Meditation Information: https://www.tm.org/
Ways to connect with Stacey:
Email: [email protected]
Faceboook: Gravity Health & Wellness
https://gravityhealth307.my.canva.site/
Click here for full notes: https://michellebourquecoaching.com/ep-302-womens-health-a-conversation-with-stacy-mcinally-empowered-by-ayurveda-ancient-wisdom-for-modern-women/
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Join me today as I discuss the importance of mindset in womenâs health â starting with recognizing how our daily thoughts and habits significantly impact our well-being.
Iâm highlighting common excuses like âI donât have timeâ and âIâm too busyâ and sharing ideas on how to prioritize self-care with practical strategies.
Click here for full notes and to listen: https://michellebourquecoaching.com/ep-301-womens-health-mindset-to-thrive/
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Join me as we celebrates episode 300 of the podcast. Today I am reflecting on the evolution of the podcast, sharing gratitude for you, and outlining three key skills: time management processes, energy renewal, and mindset shifts for your growth and development.
Today I am talking about best practices for time management, prioritizing tasks, creating a calendar, and incorporating buffer time in order to be more productive without the added stress.
I discuss the importance of energy renewal, doing activities that bring joy, celebrating small wins, and maintaining a healthy nervous system through practices like meditation and exercise.
Mindset shifts require challenging limiting beliefs, embracing growth, and stopping negative self-talk.
Be sure to check out how to learn more about the recently launched Itâs Your Time Empowerment Hub.
Click here for full notes and to listen: https://michellebourquecoaching.com/ep-300-top-3-skills-for-mastering-time-energy/
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Michelle Bourque discusses the importance of reflecting on the year and redesigning goals for the end of 2024. She emphasizes the need to prioritize and align daily activities with personal priorities.
Bourque encourages listeners to identify what energizes and drains them, and to compare this with their time audit. She highlights the importance of self-care and challenging limiting beliefs.
Bourque introduces her Empowerment Hub, offering resources and coaching to help individuals manage their time and energy more effectively, and invites listeners to join her email list for more information - www.michellebourquecoaching.com/wait
Click here for link to full notes and to listen: https://michellebourquecoaching.com/ep-299-fuel-your-future-energize-and-prioritize-for-a-powerful-2025/
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Join me today as I discuss the importance of breaking free from complacency, emphasizing the effects on your personal and professional growth.
I am highlighting complacency as an "invisible weed" that can lead to stagnation and missed opportunities, differentiating between complacency and fulfillment.
If you are ready to make the changes your most desire you will want to learn more about the new empowerment hub I am offering, designed to help professionals grow and develop in a way that works for you.
Tune in today, increase your self-awareness, set new challenges, and stay adaptable to avoid complacency as your reignite the drive in your life.
Itâs Your Time Empowerment Hub wait list: www.michellebourquecoaching.com/wait
Click here to listen and for full notes: https://michellebourquecoaching.com/ep-298-breaking-free-from-complacency-and-reigniting-your-drive/
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Join me today as I discuss the new Itâs Your Time Empowerment Hub, a membership program designed for busy professionals seeking to balance work and life.
The Founding Members opening of the hub will offer exclusive resources, discounted rates, and a supportive community for members to manage their time and well-being more effectively. It includes workshops on time management, wellness, and menopause transition, and so much more - with a focus on integrating professional and personal lives.
If you feel like you know there is more to life, or you are feeling stuck - this is for you. Take the time to invest in your personal growth and watch the ripple effect on others.
Listen today to learn more and get on the wait list by singing up at www.michellebourquecoaching.com/wait
Click here for full notes and to listen: https://michellebourquecoaching.com/ep-297-its-your-time-empowerment-hub/
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Join me today as I discuss the importance of distinguishing between pain and suffering. Suffering is self-imposed through negative narratives and examples, such as regretting past actions or wishing for different circumstances - all within our control. I am sharing the idea of Byron Katie's four questions to help you through the process.
Listen today to learn more: https://michellebourquecoaching.com/ep-296-the-power-of-perspectives-differentiating-between-pain-suffering/
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Join me today as I discuss the Five Why Process, a tool developed by the founder of Toyota, to help professionals achieve their goals by identifying the root cause of problems. I share its application in personal life to overcome limiting beliefs and achieve goals, and use healthcare as an example to illustrate how the process can uncover deeper issues like hospital understaffing.
I am also highlights the importance of questioning ingrained beliefs and using the process to find core motivations. I encourage you to use this method to gain clarity, stay motivated, and take actionable steps towards your goals.
In this episode:
Foundation of the Five Why Process Identifying and changing limiting beliefs Using the Five Why Process for motivation Practical Application in your professional and personal lifeAction Items
Sign up for the monthly newsletter by going to michellebourquecoaching.com Practice using the five why process to gain clarity on personal goals and challenges Continue the podcast discussion on using mindset tools to achieve goals and reduce stress and share with friends who can benefitClick here for link to full notes: https://michellebourquecoaching.com/ep-295-a-simple-process-for-busy-professional-women-to-accomplish-your-goals/
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Join me today as I discuss the concept of becoming the expert of your own life, emphasizing the importance of self-approval and reducing the need for external validation. In this episode I am introducing the "four R's": recognizing areas where approval is sought, reframing these thoughts to understand their purpose, regrouping to create new, empowering beliefs, and regaining confidence and control. Listen today as I help you identify these areas and suggest a variety of small, consistent changes to build new neural pathways.
Click here for link to full notes and to listen: https://michellebourquecoaching.com/ep-294-the-4-rs-in-becoming-the-expert-of-your-life/
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Join me for a Best of Replay episode today.
This week I am sharing a previous conversation I had with Nick Klingensmith. As someone who has walked the path of a sales professional, Nick is an expert in propelling other achievement-driven professionals and leaders to overcome fear and rejection and push past self-limiting doubts, by inspiring them to take purposeful action towards their goals.
Nick shared gems on motivation, overcoming adversity, dreaming big and living an inspired life.
Click here for link to full notes: https://michellebourquecoaching.com/ep-293-best-of-replay-a-conversation-with-author-and-motivational-speaker-nick-klingensmith/
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Episode summary:
Today I have the privilege to share a recent conversation with my Energy Coach Maren Rasmussen. We discuss the interconnectedness of energy awareness and belief release in personal growth. She shared experience as energy awareness coach, emphasizing the importance of understanding the connection between energy and personal growth.
We talked about how generational trauma and beliefs are passed down through DNA and how acknowledging and releasing these beliefs can lead to personal growth and transformation. We also touched on the integration of energy coaching and the chakra system for personal growth, highlighting the importance of energy work and awareness for creating positive change in your life.
In this episode:
Energy work and life coaching with Maren Rasmussen
Energy coaching and chakras for personal growth
Energy healing, chakras, and awareness
Releasing generational trauma and beliefs through awareness and mindset work.
Energy work, breathwork, and their interconnectedness.
Connect with Maren: @livingawakewithmaren
Click here for full notes to listen: https://michellebourquecoaching.com/ep-292-a-conversation-with-energy-awareness-coach-maren-rasmussen/
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Join me today as I emphasize the importance of embracing uncertainty for personal growth, questioning and challenging beliefs and habits to redesign one's life and break generational trauma. I'm sharing personal anecdotes and insights on cultivating this mindset, including recognizing spirals of growth and cleaning up limiting beliefs. I also discuss the importance of reframing negative thoughts and maintaining a positive mindset to overcome challenges in work and personal life, practicing breathwork and mindset work to calm the nervous system and stay confident, while being intentional with thoughts and showing grace and compassion towards oneself. I want to encourage you to be proactive in your mindset work for greater resilience and confidence in your life.
Embracing change, uncertainty, and belief in life's potentiality. Embracing uncertainty and crafting magic in a busy life. The end of quarter magic How spirals of growth evolve your life www.michellebourquecoaching.comClick here for full notes to listen - https://michellebourquecoaching.com/ep-291-crafting-magic-in-your-busy-life/
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Episode Summary:
Join me today as I discuss the impact of beliefs on women's lives. Today I'm talking about the need to recognize and challenge limiting beliefs to create positive change. Be sure to listen to the end where I share a 6-week program to help you overcome self-doubt, build confidence, and accomplish the goals you have been most challenged with. The program is a personalized approach with accountability coaching, videos, efficient worksheets, and the option to listen to audio only. By doing the work you will start to feel more in control of your life, become more productive and feel less stress.
I encourage you to take ownership of your beliefs and embrace evolution, even if it means facing discomfort and potential pushback from others. Sounds like fun right? Listen today.
In This Episode:
Impact of words on women's lives, including beliefs and choices. Subconscious beliefs and their impact on life decisions.. Identifying and challenging limiting beliefs to achieve personal growth. Reframing negative thoughts to build new habits and achieve success. The power of mindset in achieving goals. 6 week coaching program: www.michellebourquecoaching.com/confidence Patrick Sweeney: Fear is Fuel Alessandra Caprice: Money Breath Work Ellen Langer: The Mindful BodyClick here for full notes and to listen: https://michellebourquecoaching.com/ep-290-the-impact-of-words-in-womens-lives/
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Join me today as I emphasize the importance of independent thinking, self-awareness, and emotional intelligence for personal growth and fulfilling lives. Today I am talking about letting go of limiting beliefs, taking responsibility for your thoughts and emotions, and prioritizing your well-being over external validation. In this episode we are centered around the idea that by embracing these qualities, you can create a more authentic and meaningful life.
Links mentioned:
To join (no cost) email list:
www.michellebourquecoaching.com/list
David Bayer Podcast:
Link to full notes to listen: https://michellebourquecoaching.com/ep-289-holding-power-in-your-independent-thinking/
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Join me today as I talk about how making powerful decisions can change your life. In this episode I discuss the importance of stepping into the agency you have in life, understanding your reasons why you are making choices in your life - and how to start creating the life you most want today.
Making powerful decisions, including understanding the definition of decision-making and the importance of taking action. 0:02 New ways to simplify decision-making, such as delegating some decisions or letting go of unnecessary choices. Decision-making, self-doubt, and personal growth. 6:14 The importance of reframing thoughts to gain perspective and find peace. Take control of decision-making process and embrace learning from failures for more opportunities of growth The power of deciding in advance to help you enjoy your life and prime your brain to find evidence for what you believe to be true. Checking in with your reasons why you're making decisions, and be willing to change your mind if necessary. Click here for full notes and to listen: https://michellebourquecoaching.com/ep-288-making-powerful-decisions/ -
Join me today as I share 3 Steps to Protect Your Peace as we enter into the summer months. This will be helpful for you if you have changes in your schedules with kids, planning for vacation or just need the figure out how to feel better today.
Prioritizing tasks and setting boundaries to reduce stress. Stress reduction through prioritizing time and energy, especially during seasonal changes. Reframe their thoughts on time management and prioritization. The importance of recognizing and challenging negative self-talk. Finding peace and control in life through curiosity and self-reflection. Curiosity with compassion to overcome feeling unsure and overwhelmed. Bourque encourages women to view failing as learning and moving on, rather than beating themselves up. Simple exercise: Take 5 minutes to dream about what they want in life, trusting the nudges from their higher self.Click here for full notes and to listen: https://michellebourquecoaching.com/ep-287-3-steps-to-protect-your-peace/
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Join me today as I talk about the importance of self care for your mental health. This is an important topic for most women who have ideas like self care is selfish or you donât have enough time. Listen today as I share some ways you can begin using self care to improve your mental health.
Mental health and self-care with a personalized coaching package offered. 0:00 Michelle Bourque discusses mental health and self-care, offering personalized coaching packages to help women set boundaries, manage time, and find purpose in their jobs. Self-care, boundaries, and prioritizing mental health. 4:36 Self-care as a way to care for others in life. The importance of examining thoughts on self-care and how they spend time trying to change others. Using self-acceptance as a way to evolve and reject societal norms that self-care is selfish. Letting others be wrong about you is a powerful self-care strategy, allowing you to decide if it's selfish or not. [email protected]Click here for full notes and to listen: https://michellebourquecoaching.com/ep-286-mental-health-self-care/
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