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 go deeper into sharing what it actually means to flow and flourish. I’m talking definitions and all! Then, I share with you the “how” which is the most valuable part, so you can do what you need to do. Here’s what you get in this episode:

3 Ways to Flow and Flourish:

• Check your capacity regularly

• • • What are you giving your time/energy to?

• Prioritize

• • • Determine essential vs important

• Plan ahead

• • Productivity power hour (brain dump)

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:

Website                Complimentary Capacity Check-in          Capacity Calculator   

Instagram             Flow and Flourish Community              LinkedIn

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

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:

Website       Complimentary Capacity Check-in       Capacity Calculator   

Instagram     Flow and Flourish Community             LinkedIn

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

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:

Website         Instagram         Facebook

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

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

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

4 Types of Sister-Friends You Need

• Prayer Warrior

How to Find your SQUAD

• Look outside the box (not just with friends and fam)

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!

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 

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 

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

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

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

The Benefits of Forgiving Yourself

• Higher levels of success

How to Start Forgiving Yourself

• Acknowledge the situation/mistake

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

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

Tips to Find the Help you Need:

• Interview your providers

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:

Website            Instagram          LinkedIn