Single mom, full-time professional, and sorority sister—Mone' Barkley is a master of multitasking! 💼👩‍👧 How does she manage the never-ending grind with such grace and confidence? In this inspiring episode, host Pamala Brown-Grinion sits down with her friend Mone' to dive into the secrets behind balancing career, personal life, and community commitments.

✨ What You'll Learn:

✔️ Strategic Scheduling: How calendars and task prioritization help you stay on top of it all

✔️ The Power of Support: Why sharing your challenges and building a network is essential

✔️ Self-Affirmation: How ancestral strength and personal resilience can fuel your success

If you’re a single mom wondering how to manage your career, passions, and family life without feeling overwhelmed, this episode is packed with actionable tips just for YOU!

🗣️ Notable Quotes:

"I choose and prioritize my yeses. And I am now standing strong on my no's."

"If I'm not passionate about it, I'm not doing it."

💡 Don’t miss this chance to find inspiration, build confidence, and create a balance that works for YOU.

🔑 Topics Covered:

👉 Hit play now and transform your approach to life’s endless demands!

#GraceAndGrind #SingleMomLife #TimeManagement #WomenEmpowerment #WorkLifeBalance #MentalHealth #Multitasking #Leadership #SupportSystems

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Ep. 16 Single mom, full-time professional and sorority sister —how does she do it all? In today's fast-paced world, juggling multiple responsibilities is often a necessity rather than a choice, especially for single mothers. Pamala Brown-Grinion and her friend, Mone' Barkley, underscore the significance of strategic scheduling as the backbone of effective multitasking in their conversation.

Mone' shares her secrets to managing the never-ending grind with poise, from time management strategies to setting boundaries and building a supportive community. 🌟

Are you a single mom wondering how to manage your career, personal life, and passions without losing your mind? This episode is for YOU! 🙌🏾

🌟 Key takeaways:

Listen now for inspiration and actionable tips to help you balance it all with grace and confidence!

✨ Notable quotes:

🗣️ "I choose and prioritize my yeses. And I am now standing strong on my no's."

🗣️ "If I'm not passionate about it, I'm not doing it."

#GraceAndGrind #SingleMoms #Multitasking #WorkingMoms #WomenEmpowerment #Balance #MentalHealthAwareness #CommunitySupport #PodcastRecommendation

multitasking, single mothers, leadership, mental health, prioritization, time management tips, single mom strategies, work-life balance, delegation techniques, emotional resilience, how to manage time effectively as a single mom, strategies for balancing work and family life, importance of mental health for single parents, how to say no and prioritize tasks, ways to handle emotional overwhelm as a single parent

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Ep. 15 If you start every January with high hopes but end up abandoning your New Year’s resolutions by February, this episode is your wake-up call! Dr. Pamala Brown-Grinion dives deep into the fascinating history of resolutions and the modern-day psychology behind why so many of us struggle to make them stick; by breaking big goals into bite-sized steps, staying accountable, and celebrating your progress along the way.

From the surprising ancient roots of goal-setting to the psychological frameworks that drive success, this conversation offers a perfect blend of history, strategy, and motivation.

✅ The key to setting SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound

💡 How to stay motivated with self-compassion and adaptability

🤝 The power of accountability and why it’s a game-changer

🎯 Simple tools for tracking progress and celebrating wins along the way

Quotes to live by:

📝 “Writing your goals down can produce a 42% higher rate of achieving them.”

🔥 “You have to want this goal more so than you want to quit in the moment.”

Don’t let another year pass you by. Press play for a fresh perspective on resolutions and step into 2025 with confidence and clarity!

Other Episodes You'll Enjoy:

Rhythms of Success: Creating New Neural Pathways with Megan Hansel | High Vibe Table Talks

Mindful Resolutions: A Kinder, Gentler Approach to Self-Improvement | Healthy Illness Podcast

Resources:

Chapters:

0:00 History of New Year's Resolutions

4:12 Exercise, Nutrition, Finances, and Self-Care

7:46 Write it Down and Get an Accountability Partner

10:12 Achieving Goals Through Holistic and Persistent Self-Improvement

15:09 Setting SMART Goals

18:32 Goal Setting and Accountability for Personal Success

22:05 Consistency, Self-Compassion, and Visualization

28:02 Overcoming Procrastination with a Round To It Token

New Year's, resolutions, self-improvement, goal setting, motivation, New Year's resolutions, goal achievement, mental health, financial goals, habit formation, how to set New Year's resolutions, importance of writing down goals, ways to improve mental health, tips for saving money, how to create a goal plan

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Ep. 14 🎶 It's the Most Stressful Time of the Year! But it doesn’t have to be. In this episode, Dr. Pamala Brown-Grinion blends her expertise in etiquette and mindfulness to help you handle the holidays with grace and empathy. Learn how to navigate RSVPs, thoughtful gift-giving, and tricky emotional triggers while respecting diverse traditions. Whether you're hosting or attending, this episode equips you with practical tips to create meaningful connections and reduce holiday stress. 🌟

Key Takeaways for the Summary

1️⃣ Mindful RSVPs: Always respond promptly—it's a sign of respect to your host!

2️⃣ Gift-Giving Gracefully: Choose meaningful gifts while being sensitive to allergies and preferences.

3️⃣ Empathy for Emotional Triggers: Recognize past traumas and respect different levels of holiday enthusiasm.

✨ Listen now to embrace the season with poise and purpose! 🎙️

Let’s create spaces of empathy, avoid imposing our own holiday cheer, and foster genuine connections this season.

Chapters:

0:00 Holiday Etiquette and Stress Management Tips

9:00 Managing Seasonal Stress

12:07 Respecting Holiday Traditions and Gift-Giving Boundaries

14:53 Understanding Trauma and Sensitivity During the Holiday Season

19:47 Understanding Kwanzaa's Impact and Sensitivity to Trauma

22:02 Understanding Trauma and Its Physical Manifestations

23:16 Conclusion + Ways to Help

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Ep. 13 Dr. Lesli Myers-Small—a trailblazer in education and leadership - shares her incredible journey as a high ranking Black Woman in leadership.

From leading the Rochester City School District to serving as Executive Director of the Police Accountability Board, Dr. Myers-Small reveals how she stepped outside her comfort zone to discover new opportunities.

With wisdom from her 31-year career in education, she highlights the transferability of leadership skills, the power of high expectations, and the importance of being a role model for youth.

Tap play now for insights that inspire growth, courage, and impact! 🎧

✨ Key Highlights

🔑 The courage to leave familiar shores for new horizons.

💡 Leadership skills are adaptable across industries.

🌟 Building authentic relationships to empower the next generation.

Resources

📖 "Leadership Lessons" by Dr. Lesli Myers-Small

🎧 Check out her podcast: Less is More

Taste and C Catering (585) 733-8238 9 High Point Drive Spencerport, NY 14559

Dr. Lesli Myers-Small is a distinguished leader and educator with nearly two decades of experience in the field. She has held prominent positions such as Superintendent of the Brockport Central School District and the Rochester City School District. Known for her dynamic leadership and motivational speaking, she is also a TEDx speaker and author of the book "Leadership Lessons." Dr. Myers-Small runs her own consultancy focusing on training and coaching, has received multiple awards, and serves on various community boards. Currently, she serves as the Executive Director of the Police Accountability Board. Additionally, she hosts a podcast titled "Less is More" and has recently ventured into entrepreneurship with a catering business called Taste and C Catering.

Inspirational Role Models Month, National Entrepreneurship Month, Life Writing Month, National career development month

Chapters:

0:00 Leadership, Career Shifts, and Culinary Ventures

6:26 Empowering Women of Color Through 'It Happened' Stories

9:12 Empowering Youth Through Role Models and Relationship Building

16:47 Staying True to Oneself Amidst Public Scrutiny

21:20 Overcoming Adversity and Imposter Syndrome Through Parental Guidance

24:27 Empowering Women Through Code Switching and Education

29:24 Diverse Social Connections and Wise Relationships

33:35 Wisdom, Resilience, and Healing Through Generational Lessons

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Ep. 12 In a world where the Oval Office still remains elusive for women, Black women continue to face unique, often daunting barriers in their pursuit of change and justice. In this powerful episode of the Grace & Grind podcast, Dr. Pamala Brown-Grinion sits down with Lovely Warren, former mayor of Rochester, New York, and the first Black woman to hold this pivotal role. Warren opens up about her journey as a pioneering leader, a single mother, and a resilient force in the face of relentless scrutiny and systemic bias.

Lovely shares the intricate realities of her high-stakes career, recounting how she brought visionary community projects like the Inner Loop Redevelopment to life while navigating the intense pressures that come with being a Black woman in leadership. From the triumphs of urban revitalization to the tough choice to step down and prioritize her daughter, Warren’s story is one of resilience, clarity, and an unshakable commitment to leaving a legacy of true transformation.

Join us for a candid conversation on what it really means to lead with integrity, how to hold onto your vision against the odds, and why, despite societal expectations, Black women are reshaping the narrative and redefining what leadership looks like in America.

Chapters:

0:00 Navigating High-Powered Careers as Black Women

4:29 Visionary Leadership and Community Engagement in Urban Development

11:54 Resilience, Leadership, and Legacy in the Face of Adversity

22:15 The Importance of Being Present and Unplugging for Family

29:15 Grace and Resilience in the Face of Personal Challenges

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Ep. 11 🎙️ Dining etiquette isn’t just about following rules; it’s about creating a positive experience for everyone at the table. With preparation and mindfulness, you can confidently navigate any business dining scenario and leave a lasting impression. From how you wipe your mouth to the way you respond to unexpected situations, professionalism is in the details.

Dr. Pamala Brown-Grinion has you covered with all the must-know tips—like how to show up on time, dress to impress, and master those tricky utensils.

🍽️ Plus, she’s spilling the tea on how to gracefully handle any dining disasters, from arriving late to awkward convos. And let’s not forget the golden rules for staying polished: don’t overindulge in food or drinks, and always remember your manners.

Better Conversations week, Family Literacy, Men Make Dinner Day, Housewives Day

Chapters

0:00:00 - Introduction Dining Etiquette Faux Pas: Do’s and Don’ts

0:00:48 - Welcome to Grace & Grind Podcast

0:02:30 - Faux Pas #1: Arriving Too Early or Late

0:03:26 - Faux Pas #2: Dressing Inappropriately for Business Dinners

0:04:21 - Faux Pas #3: Placing Your Purse or Cell Phone on the Table

0:05:26 - Faux Pas #4: Elbows on the Table

0:06:44 - Faux Pas #5: Improper Napkin Placement and Use

0:09:02 - Faux Pas #6: Ordering Too Much or Too Little

0:10:44 - Faux Pas #7: Not Waiting for Everyone to be Served Before Eating

0:11:55 - Faux Pas #8: Using the Wrong Utensils

0:12:28 - Faux Pas #9: Cutting Your Food Incorrectly

0:14:01 - Faux Pas #10: Eating Bread Incorrectly

16:08 - Faux Pas #11: Chewing with Your Mouth Open

0:17:28 - Faux Pas #12: Talking with Your Mouth Full

0:18:56 - Faux Pas #13: Drinking Too Much Alcohol

0:20:14 - Faux Pas #14: Forgetting to Tip Appropriately

0:21:42 - Faux Pas #15: Not Engaging in the Conversation

0:23:01 - Faux Pas #16: Being Rude to the Waitstaff

0:24:38 - Faux Pas #17: Leaving the Table Without Excusing Yourself

0:26:02 - Faux Pas #18: Forgetting to Thank the Host

0:27:30 - Conclusion: Schedule a one-on-one session with Dr. Pamala 

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Ep. 10 Dr. Pamala Brown-Grinion welcomes Maryann Rivera Dannert, CEO of MRD Empowerment Solutions, to delve into healing from childhood sexual abuse.

Maryann opens up about her journey, recounting how childhood sexual trauma affected her both mentally and physically. The discussion addresses the long-term impacts and the various ways people cope, including lack of self-worth and challenges in forming healthy relationships.

Using a variety of healing techniques such as meditation, prayer, journaling, and therapy, Maryann has been able to reclaim her life and offer help to others through her podcast and empowerment events. Their dialogue reinforces the notion that while healing takes time, individuals can find strength and solidarity with proper support and resources.

Call 800 656 HOPE (4673) to be connected with a trained staff member from a sexual assault service provider in your area.

Chapters:

0:00 Maryann Rivera-Dannert Introduction

2:33 Healing Childhood Sexual Abuse

12:48 Courage, Reflection, and Support

22:27 Forgiveness and Improved Relationships

28:55 Healing From Sexual Trauma Through Open Conversations

37:58 Live Fearlessly and Create Their Dream Lives

Tune into this compelling episode to gain deeper insights and inspiration. Stay connected for more enlightening content from the Grace and Grind podcast, designed to empower and elevate listeners on their personal and professional journeys.

#WorldMentalHealthDay

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Ep. 9 🌸Have you ever wondered if natural hair truly belongs in the boardroom? Or struggled with the pressure to “fit in” with Eurocentric beauty standards? Join Dr. Pamela Brown-Grinion and natural hairstylist Dominique Curry, as they break down the barriers around Black hair in professional spaces. From hair discrimination laws to rocking your natural curls with confidence, this episode is packed with the insights you’ve been waiting for. 🎙️✨

Click play and discover why owning your crown is the ultimate power move. 👑 #NaturalHairGoals #BlackGirlMagic

Dr. Pamala and Dominique explore how perceptions around "good hair" have evolved over time. Dominique's firsthand experiences, coupled with Dr. Pamala's analytical insights, offer a rich dialogue on overcoming societal pressures, hair discrimination laws like the CROWN Act, and how internal confidence reflects outwardly in professional spaces.

Tune in to this rich and enlightening episode of Grace and Grind to gain a deeper understanding of Black hair dynamics in professional settings and insights from an expert who is making waves in natural hair care.

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Ep. 8 Grief is deeply personal, and there’s no one way to navigate it. In this emotional episode of Grace & Grind, host Dr. Pamala and guest Maisha Beard, founder of The Maisha Experience, share their raw and real experiences of losing their mothers. 💔 Together, they unpack the complexities of grief, from the physical toll it takes to the ways it reshapes our daily lives.

If you’ve ever experienced loss or want to support someone who has, this conversation offers profound insights into healing with grace, patience, and authenticity.

Tune in for a heartfelt discussion about the importance of expressing emotions, avoiding harmful clichés, and finding the strength to thrive even in the midst of grief. 🖤

About the Guest:

Maisha Beard is a retired beauty industry hairstylist, business beauty coach, and keynote speaker. She is the founder of The Maisha Experience, LLC, a movement born from her journey through grief after losing her mother in March 2023. Maisha helps entrepreneurs thrive, and she uses her voice to share her story, advocating for understanding and processing grief, and inspiring hope among those who are navigating similar challenges.

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