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10 for Teens + Tweens

Empowerful Girls

This is 10 for Teens + Tweens, a 10-ish minute podcast by Empowerful Girls that helps you grow curiosity, compassion, and confidence so you can take on the world!

Host Stephanie Valdez discusses positive themes and tackles tough topics, teaching girls how to handle them. She shares guidance on personal development, physical and mental health, relationships, and media literacy. She hopes every girl listening will accept and embrace herself (strengths and weaknesses), make stronger connections with friends and family, and be mindful with media. More than anything, Stephanie wants girls to know for themselves that they are enough.

Stephanie Valdez is the founder and director of Empowerful Girls. She has a degree in Communications and a background in Journalism. Stephanie is certified as a Girl Power Instructor, as well as in Social and Emotional Learning and Youth Mental Health First Aid. She has years of experience mentoring teens and tweens, and is also raising her own.

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23 episodes
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English

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#155
Thursday · 9 min
155. Over-apologizing + Hedging
If you find yourself saying sorry constantly, or downplaying what you have to say, this episode is for you. Sorry not sorry, we’re talking about over-apologizing and hedging. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 154 show notes on EmpowerfulGirls.com.
#154
September 18 · 10 min
154. Girls + Sports
Multiple ads involving women and sports have sparked some online debates. I won’t go too far into the details of these ads; instead, I want to focus on the broader picture, those media messages and why they matter. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 154 show notes on EmpowerfulGirls.com.
#153
August 27 · 10 min
153. My Best Advice for 2026-27 School Year
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. • Overthink what might go right • Keep moving • Become better friends with yourself . . . To help you, I created a "Best Advice 2026-27 School Year" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 153 show notes on EmpowerfulGirls.com.
#152
August 1 · 10 min
152. Jealousy
Jealousy is often the source of conflict in books and in shows, but how do you deal with it in real life? . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 152 show notes on EmpowerfulGirls.com.
#151
July 1 · 10 min
151. Friendship reason, season + lifetime
I once learned that friendships and relationships are in your life for a reason, a season, or a lifetime. I'm gonna share some of my experiences to help you understand your own. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 151 show notes on EmpowerfulGirls.com.
#150
June 20 · 10 min
150. Play
What comes to mind when you hear the word "play"? What does play mean to you or look like for you? Also, when was the last time you allowed yourself to play? Let's talk about why and how you should bring more play into your life. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 150 show notes on EmpowerfulGirls.com.
#149
June 1 · 10 min
149. Sleep
Question for you–how’ve you been sleeping lately? Do you tend to stay up late doing homework, hanging out with friends, or scrolling through your phone–even on school nights? Or do you have to get up early for school, practice, or work? Maybe you get to bed at a decent time, but it takes a while for you to fall asleep, or you wake up during the night and have a hard time getting back to sleep. So you feel exhausted during the day, yawning all the time, even dozing off while you fight to stay awake. Let’s talk about teen sleep struggles, why sleep is important, and what experts recommend. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 149 show notes on EmpowerfulGirls.com.
#148
May 17 · 9 min
148. Jitters + Nerves
When you feel nervous before taking a test, or competing in a sport, or singing on stage or starting something new, it's called performance anxiety. The good news is, there are methods to handle performance anxiety. Let’s explore a few. . . . To help you, I created a "Jitters + Nerves" poster. Get your printable in the 10 for Teens + Tweens Ep. 148 show notes on EmpowerfulGirls.com.
#147
April 29 · 10 min
147. Study Strategies
What's your study strategy? How about instead of studying harder, you try studying smarter. I’m going to share multiple studying strategies, and you can decide which combination works best for you. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 147 show notes on EmpowerfulGirls.com.
#146
March 31 · 9 min
146. Girls Changing the World pt. 2
As we wrap up March and Women’s History Month, remember that women and girls are still making history today and changing the world. I want to highlight a few modern sheroes in hopes that they will inspire you to pursue your passions: Shanya Gill, invented a fire detection system to warn of house fires Catherine Drysdale, the first woman to win the Antarctic Ice Marathon Tejasvi Manoj, created a website and app to protect seniors from online scams Bohlale Mphahlele, invented the “Alerting Earpiece” to protect women and girls from attackers Cécile Hernandez, the oldest medallist ever in Para snowboard Jordan Sucato, raised money to protect homeless dogs' paws from the heat Mckenna “Mak” Whitham, the youngest player in National Women’s Soccer League history Madhvi Chittoor, helped pass legislation to protect people from PFAs . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 146 show notes on EmpowerfulGirls.com.
#145
March 10 · 9 min
145. International Women's Day
Yesterday, March 8, was the 115th International Women’s Day! We've still got plenty of work to do for women to have the equality, rights, and support they deserve. Here are a few things I hope to see by the time you gals are my age. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 145 show notes on EmpowerfulGirls.com.
#144
February 15 · 11 min
144. When it's hard to Love Yourself
Sometimes it’s hard to love yourself, so let’s help make it easier. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 144 show notes on EmpowerfulGirls.com.
#143
January 28 · 10 min
143. What Is Happening
I’m not gonna sugar coat it–there are a LOT of troubling things going on in the world right now. Like, more than usual. When you feel worried or weighed down by what you see happening, you often turn to adults for support. So I want to offer you validation, comfort, and guidance. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 143 show notes on EmpowerfulGirls.com.
#142
January 6 · 12 min
142. New Year, New View
Did you know that most New Year's Resolutions fail? Clearly how we're making them isn't working, maybe we should do things differently? Here's my new view on Resolutions to help you keep them. . . . PS--I created a "2025 Year Reflection" worksheet. Get your printable in the 10 for Teens + Tweens Ep. 142 show notes on EmpowerfulGirls.com.
#141
Dec 2, 2025 · 9 min
141. It's Giving Service
Sometimes when we’re asked to volunteer, we’re not exactly enthusiastic about it. But volunteering doesn’t only benefit the organization or group the service project is helping–it also benefits those who volunteer to help. Let's discuss how giving service to others gives back to you too! . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 141 show notes on EmpowerfulGirls.com.
#140
Nov 12, 2025 · 9 min
140. Visualization + Goals
10 for Teens + Tweens just celebrated it’s 5th birthday! Honestly this podcast exists because of you girls, so with all my heart, thank you for listening. Have you ever heard about using visualization? It's a mental practice that can help you achieve your goals. Let's explore how to utilize it and how it can help you. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 140 show notes on EmpowerfulGirls.com.
#139
Oct 21, 2025 · 10 min
139. Spilling the Tea on Secrets
Let's talk about the difference between secrets and things shared in confidence. Plus--there are some things you shouldn't keep a secret. And what do you do if your friend shares something you told them in confidence--or if you do it to them? . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 139 show notes on EmpowerfulGirls.com.
#138
Oct 1, 2025 · 10 min
138. My Birthday Breakup
It’s been 20 years since I got the worst birthday gift I’ve ever received. I’m sure you wanna know what it was. I’m not just gonna spill tea in this episode, there’s a lesson to take from it, too. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 138 show notes on EmpowerfulGirls.com.
#137
Sep 17, 2025 · 11 min
137. Get Outside + Connect
Nature offers numerous benefits and relief. It’s there waiting for us to experience it. The world is so noisy and it’s drowning out nature, so we need to get outside and reestablish our connection with it. . . . To help you, I created a "Get Outside + Connect Your Energy" poster. Get your printable in the 10 for Teens + Tweens Ep. 137 show notes on EmpowerfulGirls.com.
#136
Sep 6, 2025 · 12 min
136. Health Setbacks
Whether it’s a sports injury, food allergy, chronic illness, or something else, let’s talk about how to deal with health setbacks. As a reminder, I am not a healthcare professional; I am not offering medical advice, a diagnosis, or treatment. I still think it’s important to have conversations about this, so you’ll feel more comfortable talking about it and advocating for yourself. . . . A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 136 show notes on EmpowerfulGirls.com.

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