Sugar for Your Lemonade

Ashley Valliere and Melissa chatigny

Sugar for your Lemonade is the magical ingredient in your life that will help support you, teach you new perspectives, inspire you and motivate you to level up your game. With their always real-talk style, hosts AshVal and Mel are here to hold your hand and give you the loving push you need to be unapologetically YOU. That’s what happens when you combine a spicy throat puncher who’s willing to listen. Add in someone who is ready to walk you through the fire, hella patient, and unwilling to let you fall and you’ve got something sweet. Together they create a powerful space that will force you to expand while feeling nurtured and supported. Find out what it’s like to be guided back to the real you. They will guide you through their personal learning process to save you time on your own journey. Using humour and their no BS style they share real life stories about struggle and empowerment. No guru worship here. It’s about relating to real life in real time. Life gives all of us a few lemons. This podcast is about what you do with them. It’s sugar for your lemonade time! read less

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Don't Be A D*ck EP 39

Don't Be A D*ck EP 39

In this episode Mel has Emilee as a guest and they both talk about attachment styles. Anxious, secure and avoidant. Give a couple examples on all of them and are walking you through their storms of realizing that they are both avoidant. How to create boundaries but also respecting your anxious partner attachment style. How to be present in your relationship. Join us for this fun conversation, oh we talk about Sex too.. Cause relationships needs a little spice.

Episodes

Don't Be A D*ck EP 39

Don't Be A D*ck EP 39

In this episode Mel has Emilee as a guest and they both talk about attachment styles. Anxious, secure and avoidant. Give a couple examples on all of them and are walking you through their storms of realizing that they are both avoidant. How to create boundaries but also respecting your anxious partner attachment style. How to be present in your relationship. Join us for this fun conversation, oh we talk about Sex too.. Cause relationships needs a little spice.

Body Goals; Truths & Lies EP 38

Body Goals; Truths & Lies EP 38

In this episode we talk about body goals, and what we’ve experienced in our professional careers as personal trainers as well as in Subconscious Imprinting. We discuss the curious fascination people have about how they look, are supposed to look, are ALLOWED to look and how to navigate yourself to YOUR truth. Whatever YOU want for your body is your damn business and nobody else's! Period. Much love, AshVal & Mel

Pack the Pizza, It Makes Sense EP: 37

Pack the Pizza, It Makes Sense EP: 37

It’s been a couple days but WE’RE BACK!!!! We hope you’ve had a magical summer and played A LOT!!! We sure friggen did, pretty sure Mel’s on her way to be a golf pro (no BFD), AshVal on the other hand got lost in fiction books #classic In this episode we talk about food, a topic that we could dedicate the entirety of the podcast to, let's be honest. We chat about how to navigate food on vacation and when traveling with others. Help here for anyone looking to change their story around food.

Changing Your Money Story EP 36

Changing Your Money Story EP 36

What's the deal with money??? AshVal and Mel have THE conversation about money. Why do we avoid talking about it?? IS it bad form to be proud of what you've received and earned? Where do these judgements come from? AshVal shares how she learned her money story as a young girl, the constant theme was 'never enough'. Mel's money story also started young, she learned that to have money you have to work really, reeaallllly hard.

When Your Body Talks EP 35

When Your Body Talks EP 35

This episode had SOOOOO many people reaching out with their stories and connections so how could we not replay it?!?! In this episode we dive into the nerd brain of AshVal. She's had an obsession with the body, how it functions, how it's influenced by people, places and things. And questioning "why am I the way I am?" Why do certain things hurt and never seem to heal? We're here to shed some light on all of this!

Remember Your First Time Again EP 34

Remember Your First Time Again EP 34

We had so much great feedback from this episode we decided to reboot it! I mean who doesn't like to reminisce about their first time?!? Obviously we're talking about therapy! How it was awkward, scary and overwhelming. We also discuss the unlikely avenues we've each found ourselves on in our own personal journeys of healing and what we've learned so far **special shout out to Mel for trust falling and going when AshVal invites her to random events

Words 'Still' Matter EP 33

Words 'Still' Matter EP 33

A fan fav we are bringing back!!!! As Don Miguel Ruiz (author of The Four Agreements) says….”like a sword, with two edges, your word can create the most beautiful dream, or your word can destroy everything around you” Words are like magic, they can bring the impossible to life just by saying them out loud, like casting a spell or placing a curse.

An Introvert And Extrovert Walk Into A Bar... EP 32

An Introvert And Extrovert Walk Into A Bar... EP 32

With everything opening up after a bit more than a year of shut down because of C0Vid we chat about what it means to get back out there and people. Mel has a few curious perspectives and points of views on dating and what that’s like in a pandemic while AshVal is mentally prepping to leave her office, introverting is real lol. Join us as we banter about life and summer plans. Speaking of which, we’re taking the rest of the summer off so we can have a dose of our own medicine and PLAY!!!!

Limitations are Bullsh*t EP 31

Limitations are Bullsh*t EP 31

In this episode, Mel interviews Bean Gill, learns about her story and how she got in a wheelchair and also how potentially this turn of event saved her life from going into an even bigger destructive path. We talk about how Bean changed Mel’s life by coming to her for personal training and how it shifted so many perspectives for Mel. Come and learn about focusing on what you can do instead of what’s limiting you. Much love, AshVal n Mel

Men's Mental Health EP 30

Men's Mental Health EP 30

This week we talk about men’s health, specifically mental health and how it’s not really something that’s addressed. We have a guest speaker, Shane Kokas, who takes us through his journey of mental health and how he got to a space of healing. We’re just scratching the surface and looking forward to this being a theme on the show. Shane Kokas: www.shanekokas.com Ashval link: https://linktr.ee/theashval Reknowing Link: www.reknowingseries.com

Triggers n' Judgements Oh My! EP 29

Triggers n' Judgements Oh My! EP 29

Are you judgy? Do you feel triggered, a lot? Are you actually triggered or are you offended? So many deep, potentially throat punchy questions are asked and discussed in this weeks podcast. If you are a judgy or offended person don’t fear, we aren’t here to blast you! We’ve all been there in some form or another, it’s about ownership. Recognizing when you’re being that person and how to react & checkin in with yourself.

Wear The Damn Shorts EP 28

Wear The Damn Shorts EP 28

In today’s episode Mel interviews Sarah Dickey, aka Cutcake. Talk about how women should take their space in the world no matter what their body looks like. We talk about body positivity vs body neutrality. Taking you to her evolution and how is is now followed by over 344.1k people on Tik Tok and 22.1k on Instagram to all get a little piece of her IG @cutcake TikTok @cut.cake Email Sarah@simplysarah-jane.com Mel Link: https://linktr.ee/mel_connects_the_dots

Money Story Part 2 EP 27

Money Story Part 2 EP 27

One of our most talked about Episodes is #2 where we dive into money stories. Because of this we have a very special guest on the show. We’ve referred to her lots, in a variety of ways over many episodes as Mama Bear Kim (Kimberley Valerie), and today she joins us to share her wisdom and expertise first hand with all of you! We talk about what it means to be an entrepreneur, and the soul side of it without the fluff, just the raw truth. Join us as we chat, laugh and learn together!

Keepin' It Light EP 26

Keepin' It Light EP 26

In this episode we keep it fluffy, sh*t has been crazy in the world, especially in our little corner and there's A LOT of density. We could have done a little something something on mindset, how to ground in and more wellness style of episode but then we thought NO, we want to have fun and laugh! So that's what we did and we hope you do too! We ask each other questions, some thought provoking others just silly, all in the name of good times.

The Habit of Anxiety Part 1 EP 25

The Habit of Anxiety Part 1 EP 25

Anxiety is one of those things that feels like it just “is”, as though it’s a reality that will never change. And with where the world is at how does one stop from being stressed and anxious?? Seriously! In this episode AshVal takes you on a journey of how she learned to recognize anxiety in herself, how it was showing up and what she did to combat it. Mel Link: https://linktr.ee/mel_connects_the_dots AshVal Link: https://linktr.ee/theashval

The Devil Within EP 24

The Devil Within EP 24

In this episode we go deep, like real deep, more questions than answers deep Are you willing to look at yourself and see the potential “evil” within, not that you’re good or bad, acknowledging the potential for both. AshVal was feeling especially vulnerable on this episode and didn’t want to air it BUT in honour of full transparency, integrity and learning together we decided to go ahead.

Biceps and Bibles with Pastor Ken EP 23

Biceps and Bibles with Pastor Ken EP 23

In this episode, Mel and Pastor Ken dig into some of the ish Mel had with religion and they converse about their point of views on subjects that can get triggering for some people. They also talk about their biceps, because this is where Mel and Pastor Ken met, in a Crossfit gym. Talk about how legit Jesus is (real pastor Ken words) and how and why he became a pastor. Fascinating episode. Links https://linktr.ee/mel_connects_the_dots

Accidental Level Up EP 22

Accidental Level Up EP 22

In this episode AshVal takes us behind the scenes of the unforeseen lessons she received while updating her office.  You all have been on the ride, getting updates on the reno progress, and now we're going deep. From existential crisis to learning to find her worth, it's a short but sweet ride inside the mind of the AshVal and what she took away from everything (so far). The unlikely connections and healings and their impact moving forward.  We're excited to share this with you. Mel & Ash

Addicted to Enabling EP 21

Addicted to Enabling EP 21

Do you feel compelled to be the person who takes care of everyone and everything? Do you feel like you're the only one who cares if 'everything' gets done? Do you get annoyed, irritated, upset, annoyed ect when others don't step up like you do? We feel you, because we've been there and it's no fun. In this episode we dive into why we do this, how it can show up in work and in life AND a few tips and tricks on how to reset your patterns and behaviours currently set to ENABLE and switching them to FREEDOM!

Imposter Syndrome Solutions EP: 20

Imposter Syndrome Solutions EP: 20

We've all been there. You're taking on a new challenge and you know you're ready. You've worked for it. Planned and prepared. So why does your brain start feeding you BS? AshVal and Mel share how the imposter-gremlins have shown up in their lives. They also cover how you can shift from the "not good enough" mode and embrace life with confidence. Punch the imposter and say hi to your best self. That's today's sugar!