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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
Friday Mar 04, 2022
Friday Mar 04, 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.
Confidence is something that I believe enters the room before you take your seat; its an attitude. Often times, things that happen in our personal and/or professional lives can either build or bust that confidence. As we celebrate women who are making history, I wanted to make sure as we kick off the celebration, we learn how to get our confidence together.
In today’s episode, I talk with Confidence Doula, Lynnecia Eley. As a wife, mom, Author, Assistant Dean at the prestigious Georgetown University, CEO of She Can Inspire and co-owner of Two-Queens Media and Soigne + Swank Magazine, she knows a thing or two about confidence. Lynnecia is a problem solver who is committed to teaching and inspiring entrepreneurs and leaders to transform their ideas by using strategies, mindset, confidence, and empowering others to create their own freedoms.
Get your pen and paper ready as she shares with us her six confidence mantras as well as three practical tips you can implement today.
Confidence Mantras:
- I AM AMAZING
- I CAN DO ANYTHING I SET MY MIND TO
- I LOVE MYSELF ALWAYS
- I AM A MAGNET TO GREAT THINGS
- I AM GRATEFUL
- I HAVE A PURPOSE
3 Tips You Can Use When Confidence is Missing:
- Fake it
- Take more risk
- Reprogram your default of doubting yourself
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
Lynnecia’s Contact Info
Tuesday Mar 01, 2022
Tuesday Mar 01, 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.
Are you the same person you were one year, two years or five years ago? If not, welcome to the club! You have evolved, Sis!
Now the bigger question is… do you take time to celebrate the journey you’ve been on? If not, then this episode is for you!
Join me as I kick off the 2nd Annual I Am A History Maker Series, where I’ll be highlighting and celebrating women who are blazing trails and changing lives.
Listen now to find out more about what I call the Keys to Celebrating Your Journey as you make history in your own personal and professional life.
The Keys to Celebrating Your Journey
- Acknowledgement
- Acceptance
- Adapting
After you’ve listened, I invite you to connect with me on social media. I love to hear how this is helping you, so make sure you tag me on Facebook or Instagram with #Iamahistorymaker and your favorite take away from the episode!
Don't forget to RATE & REVIEW the podcast so I can continue to help other women around the world manage their capacity. And of course, make sure you share this with at least 3 women you know need to hear this!
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!
Nicole’s Contact Info:
Tuesday Feb 15, 2022
Tuesday Feb 15, 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.
So this is for all my ladies who are in committed relationships (dating, engaged, married), and those of you who desire a committed relationship. We are talking about the “Miss Independent” mindset and how she shows up in and impacts our relationships.
In this episode, I had the pleasure of interviewing Tamika McTier, who is a certified marriage facilitator, wife of 16 years, and mom of two. After becoming a teen mom, she was determined to push forward and achieve every goal that she set for herself without the help of a man. This attitude served her well professionally and financially, but created unexpected challenges in the early years of her marriage.
As you listen, make sure you have your pen and paper ready because Tamika is sharing both her experience and signature T.A.L.K. method with us so we can have happy and healthy relationships with our significant others.
After you’ve listened, I invite you to connect with us in social media. We love to hear how this is helping you, so make sure you tag us 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
Tamika’s Contact Info
Tuesday Jan 25, 2022
Tuesday Jan 25, 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 “Check Your Boundaries” I talk a whole lot about boundaries! As a recovering caretaker, busy-body and having non-existent boundaries, I know a thing or two about this. This week I share a ton of information with you. I cover the 5 signs of weak boundaries, how to set boundaries and what the benefits are of having them.
5 Signs your Boundaries Need Work
- You say yes when you really wanna say no
- You feel guilty when you do something for yourself
- You are passive aggressive
- You constantly make sacrifices for others at your own expense
- You frequently find yourself in one-sided relationships (personally and professionally)
5 Benefits of Boundaries
- Increased sense of control in your life
- More mental, emotional and physical energy
- You attract healthy and supportive people
- Your self-esteem, confidence and self-esteem increases
- You get your TIME back
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 create balance between your personal and professional life, without ever having to sacrifice yourself, your family, and what matters most to you!
Want more interaction? Join the private Flow and Flourish Community on Facebook today! Get additional tips, resources and connect with other sister-friends who are on similar journeys to you. Join the Flow and Flourish Facebook Community by going here: www.facebook.com/groups/flowandflourish/
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!
Nicole’s Contact Info:
- Website: www.nicolerhone.com
Tuesday Jan 11, 2022
Tuesday Jan 11, 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:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
Wednesday Jan 05, 2022
Wednesday Jan 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.
Clarity is something that we all seek in our personal and professional lives. Whether you’re trying to figure out the next best step in a relationship or deciding whether or not to take that leap of faith in your business or career… it all comes down to clarity.
In today’s episode, I talk with THEE Clarity Coach, Jateya Jones. She is a multi-hyphenate entrepreneur who runs several businesses succinctly and successfully, all because she has mastered one very important trait: clarity. She believes that clarity is power and once you have it, you’ll find success in life and business. As Clarity Coach and CEO of Jateya Jones Consulting, Jateya has helped aspiring entrepreneurs and small business owners get clear on their goals and confidently show up and boldly stand out in the marketplace; increasing their income and impact. Through seminars, keynotes, and one-on-one coaching, Jateya has helped clients find clarity by simplifying their transformation of dreams to reality.
In today’s episode, she talks about how our capacity breeds clarity, and gives you her method for achieving clarity, using what she calls the ABC’s of clarity.
A - Acceptance
B - Believe
C - Connect
After you’ve listened, I invite you to connect with us 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:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
Jateya’s Contact Info:
Tuesday Dec 28, 2021
Tuesday Dec 28, 2021
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.
When is the last time to you gave yourself permission to pause? Like REALLY pause from it all… unapologetically? At this time of year, especially, we run ourselves raggedy trying to show others how much we love them, we give more than we have, and at the end of the year many of us are at the end of our ropes. Literally and figuratively!
In today’s episode, I give you all the tea on giving myself permission to pause (and it was hard for me y’all), and more importantly I share a ton of information on how and why you should give your permission to pause too!
Specifically, I talk about that thoughts that come up when you consider pausing, some of the signs we see when it’s time to pause and then give you the rundown on the benefits of pausing:
3 Thoughts that Keep you from Pausing
- If I don’t do it, it won’t get done
- I don’t have time to pause
- What will other people think
4 Signs You Need to Pause
- You have NO motivation
- Your energy is on E
- You’re restless (sleep, thinking, decision making)
- You are physically in pain
Benefits of Pausing
- Peace of mind
- Refocus + Re-evaluate
- Increased Clarity + Creativity
After you’ve listened, I invite you to connect with me 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 an HR Leader and 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 02, 2021
Tuesday Nov 02, 2021
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.
I don’t know about you, but I believe that we all have greatness within us, and sometimes, it just needs to be activated!
If you believe that too, then you don’t want to miss this week’s podcast.
In today’s episode, I talk with Marsha-Ann Donalson, who is the host of the international Live YouTube show “Real Talk with Marsha-Ann”. Her purpose driven mission is to empower women to activate their greatness and guide them in transforming their lives to one of purpose, passion and prosperity.
She teaches her formula for activating our greatness by learning how to L.E.A.D.
L - Let go
E - Empower yourself
A - Activate what’s within
D - Decide to stick with it
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 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
Marsha-Ann’s Contact Info
Wednesday Oct 27, 2021
Wednesday Oct 27, 2021
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.
After spending over 18 years in Corporate America, I, like many other women of color, came to the painful realization that it’s not set up to support us. However, we have the power to change that by having transparent conversations.
This has fueled my work as both an HR leader and Capacity Coach, as I’ve made it my mission to help as many women and business as possible to understand how our professional lives are impacted by what’s going on in our personal lives.
In today’s episode, I talk openly and honestly about my experience as an HR leader and being a Black Woman. I share tips on
- How black women can navigate corporate
- Why business need diversity, equity + inclusion
- What each of us can do to change this harsh reality
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:
Monday Oct 11, 2021
Monday Oct 11, 2021
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.
Do you work your muscles on a regular basis? In order for them to function properly and support us like they’re supposed to, we gotta work ‘em out! But for some reason, we don’t always take that same approach when it comes to our faith… which is also a muscle!
In today’s episode, I talk with Faith Mentor, Daphne Butts, who after receiving a life altering health diagnosis at the age of 27, has used her faith to LITERALLY heal herself, and WITHOUT the doctor recommended medication. Yes, you heard me right!
Now, she uses the strength in her faith muscle to help other women of faith through her coaching company, Healing through Intentional Victory, by looking to God to work in three key areas:
Mindset - shifting it to support you
Mouthpiece - what you speak over yourself
Management - managing what you intake
Daphne gives us all kinda nuggets to help us get our #faithflow together. Listen to this week’s episode to learn how to:
- Build our faith muscle
- Begin practicing obedience
- To start talking to God
After you’ve listened, I invite you to connect with us 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:
Website Complimentary Capacity Check-in Capacity Calculator
Instagram Flow and Flourish Community LinkedIn
Daphne’s Contact Info