In this episode Julie + Liz discuss the last 24 episodes, the lessons learned, and what impacted them the most from interviewing incredible Canadian women. They celebrate their own accomplishment of starting The Afterglow and being badass women getting shit done!
3:40 Elaine shares her early upbringing as an Indigenous woman in Canada
6:50 Intergenerational trauma - Elaine's family's experiences with residential schools in Canada
7:50 Elaine's struggle with alcoholism, addition and self-harming
8:58 Elaine reflects on the wisdom and safety of her grandmother
14:40 How did Elaine find her way back to healing through Indigenous wisdom
20:40 The inspiration behind Calling My Spirit Back
23:45 What Elaine's culture believes about alcohol - worth a listen!!
24:00 Elaine's profound experience of finding love
32:00 Why anxiety can often be unprocessed emotions
35:42 Elaine shares her experience working to end and heal the ongoing trauma of Missing + Murdered Indigenous Women in Canada
LEARN MORE ABOUT ELAINE AND HER AMAZING BOOK HERE
1:30 How small-town upbringing shaped Jeni B
7:00 Losing parents. Jeni B beautifully describes how our parents are so closely woven into our personal stories.
9:50 What Jeni B learned from her hardworking mom
13:30 Jeni B and mindful awareness
15:40 The inspiration for Jeni's gorgeous podcast This is It Actually
16:30 Jeni's experience with divorce
19:00 The power of forgiveness
22:00 Modelling healthy relationships to kids post divorce
25:00 The hidden wisdom of Gilmour Girls!
28:30 Stepping outside of the "wife" role
31:30 What motivates Jeni B to push through the boundaries
34:30 The 40s are where it's at baby!
38:30 What would Jeni B say to her 15-year-old self
42:15 Body acceptance + gratitude
44:40 What is Jeni's afterglow
47:00 Jeni B's practices to cultivate mindful awareness. Yoga!
Learn more about Jeni here!
2:00 What was it like for Paulette to immigrate to Canada at age 11
4:20 Did Paulette feel different/othered growing up in Canada
6:10 How Paulette overcame being streamed into a lower level at school - an experience not atypical for black children in Canada
10:20 What about the kids that get lost and Paulette's experience raising her son in the same anti-black system
15:10 What drives Paulette to stand up for herself and who she truly is
19:15 What motivates Paulette to work towards the empowerment of girls, women and minorities
22:30 The four pillars of the Canadian Women's Foundation (CWF)
23:00 How the CWF supports girls
27: 45 How can we support girls in our local neighbourhoods
31:00 How can we support women towards leadership roles
35:50 It's never too late for women to transition into greater leadership. Paulette shares stories of her inspiring friends and network
40:28 What is Paulette's Afterglow? It's a good one!
42:50 Paulette has won numerous awards. What do they mean to her
46:00 What would Paulette say to her 15-year-old self
47:05 What is resilience for Paulette and why people of colour need even more resilience.
LEARN MORE ABOUT PAULETTE HERE
2:00 Leisse's child hood was perfect on the outside and incredibly painful on the inside
4:30 Leisse tells her origin story of waking up
7:25 Steps Leisse took to recover from people pleasing
11:25 Leisse shares her story likening it to the book Gotta Go about a butterfly
14:25 Leisse has zero tolerance for BS
19:00 Leisse shares how she overcame the trauma, and how she works with clients
23:14 Divorce was the worst experience of her life
26:25 The C word. Leisse talks about what getting breast cancer meant for her
29:40 Leisse reads the poem To Call Myself Beloved
34:50 What does Leisse mean by WE are the media
37:20 Leisse talks financial literacy
41:50 What's the story Leisse tells herself around wealth and success
46:00 Leisse has doubt and fear that still lingers, there's always work to do
50:00 How Covid has been a gift
55:50 What would Leisse say to her 15 year old self
2:40 How did Kim become a sexpert!
4:15 What does sex positive mean?
5:55 Female masturbation - why is it taboo and how can it empower women?
8:45 What is the link between sexual empowerment and life empowerment
10:37 A really big takeaway. Kim’s major philosophy
11:24 Julie shares her changing views around sex
12:35 What does pleasure offer us
15:20 What are the brakes and the accelerators when it comes to sex
19:30 How do we baby step our way into sexual empowerment
24:30 The g-spot orgasm
30:17 Can things we practice in the bedroom become things that change ourselves? our world?
32:50 How can we teach sex positivity to the next gen
36:50 Quick blow job tips
44:00 Who inspires Kim
45:28 What would Kim say to her 15 year old self
49:10 A quick awesome recap
52:00 The highs + lows of relationships
LEARN MORE ABOUT KIM
1:55 Does trusting herself come easy to Dr. Mary Choi
2:45 How Mary’s mom has shaped her into confidence and leadership
4:10 What does courage mean to Mary
6:10 How to feel the fear and do it anyway
7:30 How does perimenopause affect women
9:20 Why the 40s are a beautiful time for women
10:30 Is there an overlap between perimenopause and the mental, emotional shifts many people experience in midlife
12:05 The energetics of PMS – what can we learn about ourselves during this period.
14:45 What’s the link between anxiety and hormones?
17:00 What hormonal shifts happen in perimenopause
20:00 Why we have irregular periods during perimenopause? Mary shares a really fun and memorable visual
24:24 How can we support ourselves during perimenopause
26:30 Weight gain during perimenopause
29:30 Top tips for managing perimonopause
35:33 What inspires Mary
37:15 What is Mary’s afterglow
LEARN MORE ABOUT MARY
3:30 What was it like for the Francisco sisters growing up in a white, privileged neighbourhood
8:10 How were the Francisco sisters shaped by their heritage/ancestry.
11:50 Celebrating the pride in black history
12:50 Has female gender conditioning affected the Francisco sisters?
16:20 How has intersectionality between race and gender affected the Francisco sisters?
18:30 Quinn speaks about historical differences between white women and black women
19:49 What are we willing to do to make an equitable society for all? And what's needed.
22:45 Recognizing the privilege within a minority group and why all of us we need more awareness
25:15 How wealthy countries are oppressive on a global scale
25:58 Covert vs overt racism, and overcoming micro-aggressions
28:55 The role of white allies
30:55 The insidious nature of micro-aggression
32:45 Parenting + race - great tips on speaking to your kids
40:30 The need to elevating and give voice to positive black stories, heroes, leaders
42:00 The importance of being allowed to fail. The impossible standard of perfection black people are held to
45:45 Tokenism and the changes need to hire equitably
48:48 The importance of living consciously and cooperating together to make changes
50:00 What is the afterglow for each of the Francisco sisters?
Learn about the Francisco Sisters!
2:30 We go way back with Pattie. What were her childhood dreams?
4:30 Pattie reflects on not going to university
6:30 What does it mean to be on the authenticity track?
7:50 Has gender conditioning affected Pattie and Pattie's favourite quote
9:45 Pattie shares some money tips
11:45 Julie shares her money mindset challenges and triumphs
3:00 Pattie shares what’s important in your relationship with your financial advisor
15:00 Pattie shares the elements of a financial plan
17:15 Some key financial takeaways!!
18:00 Why we shouldn’t compare our finances to others
19:15 We all need emergency funds and why investing is important
20:00 Why is money so challenging!?
22:30 Some tips for planning during the pandemic
24:00 One silver lining to covid-19
25:40 What motivated Pattie to master finances
28:00 Tips to develop a healthy mindset around money
31:00 The link between physical and financial health
32:00 Tips for teaching kids about money
34:15 Tips for managing money with your spouse/partner
37:03 How does Pattie trust herself?
39:30 Pattie's four guiding principles for life
40:20 What's Pattie's afterglow?
41:30 Teeny tiny and powerful ways to save
46:10 Pattie's wise advice about money and freedom
LEARN MORE ABOUT PATTI HERE
0:55 How Natasha found the courage to walk away from a 6-figure corporate job
3:00 How Natasha dealt with the discomfort of career transition
6:20 How did Natasha learn to listen to herself
8:00 What drew Natasha to psychology
10:05 What Natasha has learned from providing relationship counseling
11:30 What is important about relationships
13:50 Do you really need to have a relationship? Does that solve everything? Natasha weighs in
15:00 Do women receive different messages when it comes to relationships?
16:45 Is it possible to have equality in male/female relationships?
23:00 Why both men and women are from planet earth! How we can value diversity between us in relationships
29:00 What are the keys to success in a romantic relationship
30:20 Natasha shares s deeply profound mindset shift to support healthy romantic relationships
31:30 Do we have unrealistic expectations for our romantic relationships
35:00 How we know when it’s time to end a relationship?
37:15 What are things we should stop doing in our relationships?
40:08 Julie + Liz share one mistake they have been making in relationships
44:00 Who inspires Natasha
48:30 What is Natasha’s afterglow?
52:00 Natasha's wise words on how to live
LEARN MORE ABOUT NATASHA HERE
Dive deep into nervous system regulation with Nicole Lohse. We cover how to get past your blocks and into bliss!
1:52 What is Feldenkrais
3:02 What gets stuck in the body
3:43 What is somatic experiencing
4:02 What is trauma.
4:42 What does it mean to live in survival
5:37 How yoga helps
6:52 What do we lose in survival
7:52 What takes us away from ourselves
9:52 How women can move past social conditioning
10:37 What is the autonomous nervous system and why is it important
11:40 How trauma affects our nervous system
13:22 What is nervous system regulation and dysregulation
15:22 What is the shutdown response. Are we in shutdown when we’re using our phones?
18:22 How awareness and curiosity can help us learn about our nervous system responses
20:12 Julie shares what she’s learning about her nervous system responses
21:52 How does trauma show up in our bodies
24:22 How does bottling up emotions relate to our nervous systems
25:22 One thing you may not have known about the cry response
26:22 Nicole’s longing for our world
28:22 What brought Nicole to this work
31:52 Do we all have some form of trauma?
32:22 The difference between happiness and regulation
37:22 How to digest stress
39:52 What inspires Nicole
40:22 How Nicole knows her inner truth and what supported her
41:52 Differentiating between our truth and our trauma. Both live in the body
43:22 How to recognize your deeper knowing
44:52 What is Nicole’s Afterglow
46:05 One thing Nicole wants our listeners to know
LEARN MORE ABOUT THE NERVOUS SYSTEM WITH NICOLE’S FREE WEBINAR
LEARN MORE ABOUT NICOLE
2:15 Kate’s inspiring tweet on resiliency and overcoming resistance. Words you need to hear if you’re thinking of giving up.
4:30 Kate shares her courageous transition from school teacher in Ottawa to actor in Toronto.
5:40 When you have everything but something’s still missing
6:15 What Kate lost when she sacrificed her longing for the need to belong
8:30 Kate’s earliest supporters
9:30 How Kate found her authentic self
10:40 Kate shares how she knew it was time to shift
11:00 How Kate found the courage to listen to her inner wisdom
14:20 Kate is beautifully honest! Listening to your inner wisdom is not always easy
16:00 Kate shares how she used to hide the things she thought were once ugly
19:00 The strength of compassion and Kate’s wise words to her younger self
20:00 Kate shares how beauty can be both a help and a hindrance in acting
23:30 The freedom that comes in life after 40
25:00 Kate reveals one of her mentors
26:00 Acting and aging and what inspires Kate to be an actor
29:00 As women we often apologize for wanting more or for putting ourselves first. Kate’s inspiring words on how we work together to support women’s dreams
34:00 Why it’s ok to not always fit in
35:45 Where Kate finds inspiration
37:00 Kate’s charity work and love for animals
42:00 Kate reveals her afterglow. It’s a good one!! We want this for you Kate!
45:00 Kate’s final and super wise words of encouragement!
LEARN MORE ABOUT KATE BELOW
1:00 Julie’s real life use of connected parenting
3:55 The superpower of connected parenting
5:00 Daring to be there through the connected parenting approach
6:30 The real strength in letting go of control
7:20 The honest truth about parenting + what’s hard about parenting today
11:30 Let’s get real about parenting
12:45 What is the CALM technique
17:00 Jennifer’s compassionate advice for moms
18:30 The two options available in life and parenting
20:00 Why we need more empathy and what you need to know about your frontal lobe
22:30 All about your midbrain
23:00 You are not a parent. Learn why
24:00 Learn how you help your kids regulate
26:00 How connected parenting changes the world
27:00 Kids today? You’re intuition is right. They are different
28:30 Raising gladiator kids
30:00 Raising gladiator girls
32:00 Balance between male and the female
34:00 Hope for a changing world
36:00 The big-hearted story behind Jennifer’s approach
39:45 A quick compassion-based tip to defuse any difficult situation
42:45 Consciousness, energy and heart-brain coherence
45:45 The power of repair. It’s never too late
47:36 Tips on how to use the CALM technique
48:30 Do the reverse rant!
LEARN MORE ABOUT JENNIFER KOLARI
2:00 Jeff is committed to overcoming toxic masculine conditioning. He demonstrates his practice right from the start
3:50 When the conditioning starts for men
5:20 Why men need to flex their emotional muscles
8:40 Why true strength comes from being vulnerable. What is the new measure of a man?
10:40 What gets in the way of men having honest vulnerable conversations
12:00 What is the ladder to manhood. How are men conditioned and what are the differences between men of different races
14:00 The false idea of manhood and why it’s no longer working
16:00 What is the emotional toolbox
17:30 The devaluing of women in today’s world
19:00 How can we support men in developing their emotional toolbox
23:10 The power of compassion in dissolving shame and gratitude for women
24:30 Is Jeff a feminist?
26:00 Jeff shares what motivates him. How racism affected his father
29:45 Jeff shares who inspires him
33:15 How do we raise our boys to be emotionally aware
37:30 How we can get past micro-aggressions and our own expectations around how a man should be?
40:00 Baby steps to changing this world
41:00 What is Jeff’s afterglow?
LEARN MORE ABOUT JEFF PERERA
00:15 Enjoy a sample track from Measha’s new jazz album!
2:00 Something is always on fire, let it be you who sets it ablaze.
3:30 The importance of burning up what no longer works. Live life as an act of service.
5:00 Measha does yoga! What she gets out of the practice
7:00 Transformation is possible for anyone
9:00 Why Measha tackled weight loss and now focusses on her health
11:00: How Measha found the courage and strength to push forward after health scares. Measha shares her powerful and empowering views on God.
15:30 Measha shares why we don’t have to be perfect. Flawed people are good people.
17:00 How Measha found the courage to speak her voice.
20:30 How Measha embraces her sensuality and why we all should.
24:00 Measha speaks about her purpose
27:30 Raising powerful and resilient children, Measha–style!
29:30 Measha shares her afterglow and inspires others to do the same
32:00 Measha’s wise and funny words to her 15 year-old-self
34:00 Measha’s inspiring words to all women.
35:30 Enjoy a sample track from Measha’s new jazz album!
LEARN MORE ABOUT MEASHA HERE:
2:10 What is war child? How war child creates real change through long-term empowerment and equality programs
5:10 With so much going on in our own backyard, why should we care about war abroad? Why altruism shouldn’t stop at our borders
6:20 How Samantha’s early underdog experience helped shift her world view into caring for others
10:20 The old international aid models had to go. Why Samantha founded War Child to disrupt old what wasn’t working
12:20 How Samantha has worked to overcome doubt. How she found courage in wanting to create a better world
16:20 Why it’s important for all of us women to be more vocal and take more risks
18:20 Achieving and loving academics and feeling comfortable in your own skin
23:05 Finding resiliency during adversity. How distance-based learning is changing education for young girls in Eastern Congo
26:20 Lifting up female leadership to change the world
28:20 Why we should “big-tent” our feminism and care about gender equality everywhere.
31:20 How can we help. Simple ways to give make a difference. Give, volunteer. Think locally and internationally.
33:20 What is Samantha’s afterglow? A world without war is possible
35:20 How does Samantha care for herself doing the work she does
38:20 What Sam does for fun. Some surprising facts you might not expect from a war doctor.
41:20 What would Samantha say to her 15-year old self? Kind, encouraging words for a less courageous Sam
44:20 Who inspires Sam?
45:50 Tap into your voice. Understand what matters to you. Speak up and share those experiences. Celebrate women who are working towards change.
LEARN MORE ABOUT SAMANTHA NUTT + WAR CHILD
1:55 Yay for yoga. Mary gets her good ideas through savasana.
4:10 Mary is inspired by her hard-working parents, small business owners, immigrants who have inspired her tenacity and work ethic.
5:15: Mary learned her business savvy and the confidence to be powerful from her mom
8:30 Despite, conflicting messaging around how women should be, Mary believes a woman can do it all-sort of
10:00 Mary dishes on hormones. Hormones are chemical messengers that make things happen.
13:30 Changes in estrogen lead to weight changes in puberty which can potentially be related to the decline in confidence that happens in some girls.
14:50 The beauty of the XX chromosome. Women carry life. Without women humanity stops.
17:00 Our menstrual cycle is a superpower!! How can we deal with the ups and downs? Learn about the three phases of your period so you can deal with the ups and downs.
21:00 Knowledge is power. For example too much estrogen can lead to weight gain and anger. Too little can lead to depression and lack of motivation
24:00 Track your cycle.
26:00 Your gut health is important. It affects your estrogen.
30:00 What is success for a woman?
38:00 Let’s normalize menstruation. We need to share that message with both girls and boys.
TO LEARN MORE ABOUT MARY, VISIT
2:54: Important things to think about before starting a business - no jargon
4:40 The brilliance behind the SHEEO model
7:43 Big goals, growth + impact
8:53 Criteria for funding. Let’s create a better world
9:50 Everything’s broken. What a great time to be alive.
11:40 The importance of purpose
13:15 Only 4% of bank loans/vc funding goes to women owned businesses.
14:30 Everything needs to be redesigned.
15:45 Vicki’s personal story about finding courage
19:00 Are we in a she-cession? How does covid-19 change entrepreneurship for women
20:40 Strong tips for starting a business
23:00 How to discover your own strengths
26:00 The audacious ask and giving + receiving
28:00 If anything was possible, what would you create
30:30 Vicki talks about her partner and self care routine
32:00 Aging and Vicki shares her age
34:00 Vicki shares what inspires her
36:00 Vicki shares her afterglow.
39:00 Advice for her 15 year old self
Learn more about Vicki at