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Welcome to the Capacity Conversations Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis. Based on five pillars, we talk about how to create flow in each area, without ever having to sacrifice yourself, your family, and what matters most to you. The five pillars are: 1. Heart Flow - Relationships, Values & Boundaries 2. Work Flow - Growth, Fulfillment & Balance 3. Health Flow - Mental, Emotional & Physical 4. Cash Flow - Mindset, Habits & Legacy 5. Faith Flow - Foundation & Functioning
Episodes
Tuesday Dec 13, 2022
Tuesday Dec 13, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is a safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
In today’s episode, I share some advice from my favorite mentor, Patrice Washington, on how and why you may want to choose Progress over perfection. I share real-life, personal examples of what this looks like for me in hopes that it will help you on your capacity journey. In this episode I also give you:
- Signs of being a perfectionist
- The impact of being a perfectionist
- 3 tips on overcoming perfectionism
After you’ve listened, I invite you to connect with us me social media. Ilove to hear how this is helping you, so make sure you tag me on Facebook, Instagram or LinkedIn with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Tuesday Nov 29, 2022
Tuesday Nov 29, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
In today’s episode “When God Calls You to Move” I talk with special guest, Faith Coach, Genisia Green. As a Faith Coach, she teaches women how to move from fear to faith in order to walk in their God-given purpose. After moving across the country twice and quitting corporate America to start several successful businesses, Genisia has learned the art of opening doors by faith. In this episode we talk about how it feels when you walk in obedience, including how it:
- Can be easier said than done
- Requires getting out of your comfort zone
- Comes with fear and resistance
After you’ve listened, I invite you to connect with us on social media. We love to hear how this is helping you, so make sure you tag me on Facebook, Instagram or LinkedIn with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
GUEST Contact Info:
Monday Nov 21, 2022
Monday Nov 21, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
In today’s episode, I talk with in detail about what capacity is and what it is not!!!! I breakdown how your capacity impacts your ability to literally flow and flourish.
After you’ve listened, I invite you to connect with me in social media. I love to hear how this is helping you, so make sure you tag me on Facebook or Instagram with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Tuesday Aug 02, 2022
Tuesday Aug 02, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
This podcast was created with you in mind, and is here to help you get and stay in flow in 5 major areas that impact your ability to have balance between your personal and professional life, and increase your capacity for sustainable success. Those pillars are:
In today’s episode “Take Your Own Advice” I talk about WHY we usually don’t take our on advice, giving you 4 typical reasons. I then give you a few tips on HOW to start taking your own advice so that you start showing up for yourself the way you need to, for your own sake!
My philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you create balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Join the Flow and Flourish Community at www.nicolerhone.com and stay up to date on events and VIP access to resources.
Don’t forget to subscribe to the podcast, rate and review! It also invite you to connect with me in social media as well, as I love to hear how this is helping you! And of course, make sure you share this with at least 3 women you know need to hear this!
Contact Info:
Instagram: www.instagram.com/Nicole_Rhone
Facebook: https://www.facebook.com/Nicole-Rhone-101343468137931
LinkedIn: www.linkedin.com/in/nicolerhone
Tuesday Jul 26, 2022
Tuesday Jul 26, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
Who’s in your SQUAD? Who do you spend the most time with? Did you know that whoever they are, they impact your life in a major way? About 95% of your ability to fail or succeed is impacted by your friends and family, to be exact.
I’m doing another check-in, but this time it’s for those in your circle of influence. After I realized that I needed to do some pruning in my circle, I knew I needed to share this with the world, because IT’S. NOT. EASY. And it takes an unwavering commitment to becoming who you know you want and need to become. Check out this weeks episode as I tell you:
Why your circle of influence is so important
- They have the biggest impact on our behavior
- They influence our attitudes, believes and thoughts
- They impact our results
4 Types of Sister-Friends You Need
- Prayer Warrior
- Sophisti-Rachet
- Motivator/Edge Snatcher
- Trailblazing Mentor
How to Find your SQUAD
- Look outside the box (not just with friends and fam)
- Put yourself in groups that align with your goals, passion and purpose
- Pray for them, and keep praying for them to be sent to you
After you’ve listened, I invite you to connect with me in social media. I love to hear how this is helping you, so make sure you tag me on Facebook or Instagram with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
If you haven’t already, make sure you join my online community at www.nicolerhone.com and stay up to date on events, giveaways and opportunities to work with me directly.
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Tuesday Jul 05, 2022
Tuesday Jul 05, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
In today’s episode “The Truth About Self-Care” I talk about what it’s really like when you learn how to not only practice self-care but make it a lifestyle. I share with you:
- Four truths that most don’t talk about when it comes to self-care
- Why self-care is so important
- How it impacts your capacity to show up in all areas of your life
Check out my FREE Capacity Calculator to see how much capacity you actually have.... not what you think you have at https://bit.ly/FreeCapacityCalculator . Be sure to tag me in social media and let me know what your results were!
My philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you create balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Join the Flow and Flourish Community at https://bit.ly/JoinFlowandFlourish and stay up to date on events and VIP access to resources.
Don’t forget to subscribe, rate and review the podcast, it makes a big difference!
I also invite you to connect with me in social media because I love to hear how this is helping you! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Instagram: www.instagram.com/Nicole_Rhone
Facebook: https://www.facebook.com/Nicole-Rhone-101343468137931
LinkedIn: www.linkedin.com/in/nicolerhone
Sunday Jun 19, 2022
Sunday Jun 19, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
This is a very special episode for me. I get to share with you the life lessons that my father, Sterling Howard, Jr., left with me. These are gems of wisdom that will help you as you navigate managing your capacity and creating work-life balance. Not only did he tell me these things, most importantly, he showed me with his actions. Learn how I applied these lessons to my life and how you can do the same.
Five Life Lessons I Learned from my Dad
- Believe in yourself, even if nobody else does
- Resilience is the key to success
- Make time for the people + things that bring you joy
- Life doesn’t come with an instruction manual
- Sometimes you’re the one who’s supposed to break the cycle
After you’ve listened, I invite you to connect with us on social media. I love to hear how this is helping you, so make sure you tag me on Facebook, Instagram or LinkedIn with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Tuesday Jun 07, 2022
Tuesday Jun 07, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
Forgiveness is a tough and touchy subject, but it’s one of the many keys to creating capacity and healing. There is a ton of research that links our mental and physical wellbeing to forgiveness, so I want to shed a bit of extra light on this topic.
In this episode, I share not only my personal struggle with forgiving myself, I also give you information on how not forgiving yourself impacts your capacity, the benefits of forgiveness and of course, tips to help you on your personal journey by telling you how to start this process.
How Forgiveness Impacts Capacity
- Takes up your mental capacity
- Keeps you in the guilt and shame spiral
- Causes anxiety and depression
- Keeps you stuck and
- Prolongs your healing journey
The Benefits of Forgiving Yourself
- Higher levels of success
- Healthier relationships
- Increased productivity and focus
- Rebuilds self trust, confidence and self-esteem
- Better physical, mental and emotional health
How to Start Forgiving Yourself
- Acknowledge the situation/mistake
- Use it as a learning experience
- Give yourself permission to move forward
After you’ve listened, I invite you to connect with us on social media. I love to hear how this is helping you, so make sure you tag me on Facebook, Instagram or LinkedIn with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Tuesday May 24, 2022
Tuesday May 24, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
Healing is one of those new buzz words, like work-life balance… but it’s necessary for both personal and professional success. And healing from trauma specifically, is especially necessary. Many of us are walking around with unhealed trauma and don’t even realize how its affecting our relationships, energy and money.
That’s exactly why in today’s episode, I talk with licensed psychologist, Dr. Lauren Smith. She is helping us and the communities around her do the work to heal from trauma. As a clinical psychologist, her expertise is in trauma-informed services, and she uses it at her consulting firm, Creating Healing Interventions (C.H.I.) and throughout the community to equip people with the knowledge to support healing and wellness within themselves and others.
In this episode, Lauren shares the definition of trauma, how trauma shows up, reasons why we don’t seek help, and ways to find the help you need.
Examples of Trauma:
- Hearing traumatic stories
- Bullying
- Covid19
- Domestic Violence
Tips to Find the Help you Need:
- Interview your providers
- Do your research for cultural fit
- Check their reviews
- Take the lead in your health
After you’ve listened, I invite you to connect with us on social media. I love to hear how this is helping you, so make sure you tag me on Facebook, Instagram or LinkedIn with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
Lauren’s Contact Info:
Saturday May 14, 2022
Saturday May 14, 2022
Welcome to the Flow and Flourish Podcast. This is what I like to call a “sister-friend” community, which is the safe space to talk openly and honestly about the challenges we face while managing the competing priorities between our personal and professional lives. Many of us are either in corporate, an entrepreneur of a combination of the two, on top of being moms, wives, caregivers, big sister’s or just the go-to person in our circles of friends and families. Having all that responsibility can leave you overwhelmed and depleted if you don’t take inventory of where you’re at on a regular basis.
Have you ever had back to back changes in your personal and professional life? Did you power through the changes because that’s what you’re used to doing? Of course you have! I asked those questions because on the other side of those changes, many of us struggle with something called identity loss, but we don’t exactly call it that.
Identity loss happens when you experience dramatic life changes such as losing social relationships (think pandemic/isolation and losing loved ones), losing a job (again, pandemic) and in general when you lose your sense of self and self-with due to all the changes.
In today’s episode, I talk with Sandra Ocasio about her experience with identity loss. After moving from Las Vegas to a small town in Florida in 2016 due to her husband’s role in the military, Sandra thought she was losing her mind but she really lost her identity. She goes in to detail to help us understand:
- What identity loss looks and feels like
- Some of the triggers or symptoms
- How to reclaim your identity
She graciously shares what she calls the S.T.E.P.U.P. Method and how she used it to rebuild her life as a Digital Launch Coach who now helps coaches launch five and six figure coaching programs.
STEP UP Method:
S - Self Awareness
T - Therapy for Trauma
E - Expand your Mindset
P - Personal Development
U - Upgrade your Vision
P - Pursue Purpose w/Unshakable Passion
After you’ve listened, I invite you to connect with us on social media. I love to hear how this is helping you, so make sure you tag me on Facebook or Instagram with your favorite takeaway from the episode.
As a Capacity Coach, my philosophy is that when you flow effortlessly, you flourish tremendously. And when you do, it allows you to show up in excellence in all the areas of your life. Because I’ve been in your shoes, I am excited to be your guide on this journey. My promise is to help you increase your capacity by creating balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Don’t forget to subscribe, rate and review the podcast, it makes a big difference! And of course, make sure you share this with at least 3 women you know need to hear this!
Nicole’s Contact Info:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
Sandra’s Contact Info: