Mindfulness - Page 3

In this section, we cover a variety of mindfulness practices, tips, and resources to encourage the importance of mental wellness.

Self-Care for Entrepreneurs: Tips to Reduce Stress and Accomplish More Amid COVID-19

Entrepreneurship is rewarding, but it’s also very stressful — especially in the age of COVID-19. But whether you’re growing a business or getting one up and running, it’s important to allot enough time for your mental, emotional, and physical health — even when you’ve got a long list of business-related tasks to check off your to-do list.

Self-care is the key to productivity, and fortunately, it’s easy to incorporate into your life. What’s more, certain business tools and online services can help take some of the entrepreneurial load off your plate so you can get more work done in much less time.

Below, Keetria shares several tips and tools for reducing entrepreneurial stress during the pandemic — and getting more done in the process!

Reduce Startup Stress

If you’re launching a business during the pandemic, you may be feeling overwhelmed by the long list of tasks you’ll need to complete in order to get your business up and running. But fortunately, online tools and resources can help to reduce startup stress and jumpstart your entrepreneurial journey. The SCORE Association shares a comprehensive list of startup resources for entrepreneurs. Here, you’ll find resources on business planning, financing, budgeting, marketing, and so much more.

Use Productivity Tools and Apps

To reduce stress, boost productivity, and save time as an entrepreneur, you’ll want to use technology to your advantage — specifically small business tools and apps. Some of the best productivity tools for business owners include Trello, Google Drive, Dropbox, Zoom, Tailwind, Later, and Flodesk. Other apps like Remente, Coach.me, Day One, and Happier can help you to define your entrepreneurial goals and become a better leader and business owner.

Take Short, Frequent Breaks

When you’re busy starting or growing a business, you may not have a lot of extra time for self-care — but this is where short, frequent breaks come in. By working regular breaks into your day, you’ll boost your physical, mental, and emotional health — and improve your productivity at work.

A few short activities that can be completed in 10 minutes or less include:

  • Yoga.
  • Journaling.
  • Meditation.
  • Mini-decluttering sessions.
  • Laughing.
  • Deep breathing.
  • Short workouts.

You may experience some guilt stepping away from your computer for 10 minutes at a time, but it’s important to focus on the benefits of doing so. Breaks boost brain health and creativity, reduce stress and anxiety, and promote healthy daily habits. Many entrepreneurs fall into the pattern of putting their work before their physical, mental, and emotional well-being, but regular self-care breaks can help to restore some balance in your life.

Delegate Tasks

Entrepreneurs are used to multitasking and wearing many hats, but there often comes a time when additional help is needed. Freelancers are a great option if you could use an extra set of hands but you’re not ready to hire full-time employees — especially if you’re already working remotely amidst COVID-19. You can use websites like Upwork, Freelancer.com, Fiverr, and FlexJobs to find the right freelancers for your project — whether you need help with bookkeeping, writing, web and graphic design, social media, or other business-related tasks.

Alleviate Entrepreneurial Stress With Self-Care

Whether you’re an aspiring entrepreneur or seasoned business owner, it’s important to make time for self-care — as this will only help to make you a happier, healthier, and more productive business professional. From massage to meditation, there are so many ways to care for your physical, mental, and emotional health — even if you’re busy running a business and don’t have a whole lot of time for yourself.

Exercising can significantly reduce stress and keep you on top of your game whether your preference is for running, cycling, yoga, or lifting weights. If you’d prefer to work out at home, you may be surprised to learn that there are video games that can help you stay in shape. If you’re going this route, make sure your internet connection has the speed and bandwidth needed for smooth gameplay.

Now more than ever, business owners need to care for their minds and bodies — and these tips will help them to do it. Starting, running, and growing a business is hard work, but online resources, business tools and apps, and help from freelancers can all help to lessen the entrepreneurial load, reduce stress, and free up time for some much-needed self-care activities and relaxation.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

Aligning Your Mental and Physical Health for True Success

By Contributor Mandy Ray

Mental and physical health aren’t mutually exclusive. Even if you follow a strict diet and exercise regimen to a T, it doesn’t mean you can put your mental health on the back burner. Likewise, being in the right headspace needs to be complemented by taking care of your body. Simply put, you need both in order to thrive to the best of your abilities.

However, achieving such balance is easier said than done—but it’s certainly not impossible. So how exactly can you align your mental and physical health to set yourself up for success? Here are some tips.

Take the time to detox from technology

Whether it’s because of work or casual scrolling, studies on Business Insider have shown that too much screen time can be harmful for both the body and mind. For instance, the blue light emitted by screens can lead to vision problems like eye strain and nearsightedness. The same light also messes up our circadian rhythm, making it harder to fall asleep at night. Or, if you’re on a computer too long because of work, then you’re likely setting yourself up for a burnout. Do yourself a favor and take a tech break every few hours. If possible, find a hobby that doesn’t include social media, such as reading or painting.

Mind what you eat

Ideally, a balanced meal has to have the following: carbs, protein, and vegetables. We know that food plays a direct role in maintaining a healthy body, but did you know that it can influence your mental state too? In fact, there are actual mood-boosting foods such as dark chocolate and cashews, according to a blog post on The Healthy. And of course, you just feel better in general when you know you’re nourishing your body with wholesome ingredients, instead of junk food.


Meditation is one of the best ways to stay balanced. After all, a huge part of the activity relies on breathing, which involves both body and mind working together. In a previous article entitled ‘How Meditation Can Help You Uncover Your Passion and Purpose’, we mentioned how meditation reduces your risk of cardiovascular diseases. This is because deep breathing has been proven to lower your blood pressure and alleviate stress—two factors that heighten the risk of a heart attack.

Meditation also requires that you focus on your breathing to help clear your mind, which also helps repel anxiety and improve your focus. A guide to breathing exercises on Pain Free Working explains that the proper way to do this is to breathe slowly, and through your nose. To check, place your left hand on your chest and your right at the top of your belly. If your right hand moves instead of your left whenever you breathe in, then you’re doing the exercise correctly.

Get enough sleep

Sleep is regenerative for the body. After all, it’s in those seven hours that your cells recuperate, giving your body the energy it needs to function the next day. On the other hand, sleep is also good for your mental wellbeing. In fact, an article on the basics of sleep on Thrive Global highlights the positive effect of sleep on one’s memory, focus, and learning capacity. It also adds that sleep helps you be “more adaptive and less reactive,” which means that you’ll be more emotionally prepared to handle interpersonal conflicts in the workspace.

Mental and physical health should not be thought of as separate things. If you want to achieve true, healthy wellbeing, then you have to learn how to take care of both.


Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

The Importance of Sharing your Gift with the World

Updated: March 2024

If we had to agree on one factor that makes human beings unique, it would be the gift of individual creative expression. No matter how small the gift or talent may seem, we each have something special to share that sets us apart from anyone else. Although many of us share similar gifts, we each have our own way of expressing them. Many of us can inspire, motivate, empower, or encourage others without being aware of it. 

Sharing your gift is a way to give back to the world, not because you have to but because it allows others to learn, grow and advance in ways they have yet to experience.

Throughout history, we have heard of people from diverse backgrounds who have shared their gifts or abilities and later become well-recognized for their contributions. Not that recognition should be your primary motive for sharing your gift although public recognition and appreciation from others can happen. 

From novice writers who have found their calling in writing books or poems to talented athletes who have pushed performance boundaries within their sport, we all have something to offer. When these talents are shared, we allow others to enjoy the uniqueness of our gift.

Whatever sets you apart from others is the source of your creative abundance. Your gift and your creativity serve as fuel for others. Taking action will inspire others to do the same. And as the old saying goes, gifts are meant to be shared. Again, you’re not seeking appreciation or validation for sharing your gift – your main focus is to share it. Those individuals drawn to experience your creative talent are the ones who will appreciate it most. But, no one benefits if you’re unwilling to share it first. 

Sharing your gift also provides knowledge for others. So in sharing, we help others navigate their journey. 

This is why we need to move beyond whatever self-doubt or fear we experience. We fuel self-limiting emotions even more when we debate whether we’re talented or good enough to share our work or ideas. By highlighting your gift, you eventually move beyond the fear of being judged and criticized. And again, more importantly, we allow others to experience what it’s like to share in those gifts, which can encourage them to do the same. 

1. Create a Space Online

You could start by creating a blog, social platform, podcast, or YouTube channel that focuses on a topic or subject that lights you up. Any outlet where you can express your ideas through your talent is an excellent place to start when sharing your gift. If you feel stuck when trying to determine the best option for you, ask yourself these three questions:

Who is my audience?

What platform(s) do they use (where can I find them)?

How will using this platform help me reach my audience?
One of the biggest benefits of creating an online space is that it’s something you can do from anywhere in the world. This means you can create a blog from your bedroom or a website from your local coffee shop. A space online allows you to share your work with a broader audience.

Are you a Creator who wants to share your story?

2. Try Volunteering

Check out organizations in your area that are involved in events or discussions that allow you to contribute your gift in some way. This could be through a speaker organization that can help you cultivate your talent or an animal shelter that allows you to work within their organization and work directly with animals waiting to be adopted. 

Volunteering is also a great way to flex your creative muscles. You’ll be working with people with different talents than you, which can give you a new perspective on how to approach problems. You’ll also work toward a common goal, which can help you think outside the box and make connections between seemingly unrelated topics.

Consider the U.S. Bureau of Labor Statistics data (2022): a staggering 23.9% of Americans volunteered their time. This translates to millions of people sharing their gifts and making a positive impact.

3. Start Performing – Take Action

Whether a speaking engagement or open mic comedy night, putting yourself out there through action is a great way to share your gifts. Consider performing. Even if you’re hesitant about getting on stage, do it in fear, knowing that you’ll get better and better over time. 

Talent is like a muscle: it will atrophy if you don’t use it. You can have all the talent in the world, but if you don’t practice and hone your skills, you won’t get very far. Your goal is to stop sitting on your gifts and start giving them.

Benefits of Sharing Your Gifts

1. Personal Fulfillment

Sharing your talents allows you to express yourself authentically and pursue your passions. This can bring a sense of personal satisfaction and joy as you engage in activities that resonate with you deeply.

Sharing your gifts not only enriches your life but also positively impacts others. Our Creative Strategy Sessions offer expert guidance and tailored strategies to help you effectively share your talents. Unlock your full potential and showcase your creativity with confidence by joining us for a session today.

2. Building Connections

Sharing your gifts isn’t just about expressing yourself—it’s also about building connections and forming meaningful bonds with others who share your passions. Whether you’re collaborating on a project or simply swapping stories and insights, your gifts have the power to bring like-minded people together.

In doing so, you not only create a sense of belonging but also foster a vibrant community where everyone’s contributions are valued.

3. Personal Growth 

Stepping beyond your comfort zone, embracing risks, and challenging yourself are essential for sharing your gifts. This journey of personal growth involves learning new skills, overcoming obstacles, and expanding your horizons.

By daring to explore the unknown, you enrich your experiences and evolve into a better version of yourself.

4.  Developing Creativity and Innovation

Sharing your gifts not only stimulates creativity but also prompts fresh exploration of diverse viewpoints and ideas. This fosters innovation by inspiring you to experiment boldly, embrace calculated risks, and challenge the status quo.

As you push the boundaries of conventional thinking, you open doors to unprecedented possibilities and pave the way for transformative breakthroughs in your field.

5. Making a Difference

Sharing your gifts extends beyond personal satisfaction—it’s about making a difference in the wider world. Whether it’s sparking inspiration, advocating for important causes, or fostering positivity in your community, your contributions have far-reaching impacts. 

By embracing your talents, you play a vital role in creating a brighter future for all.

6.  Happiness and Well-Being

Research demonstrates a clear link between assisting others and utilizing your abilities intentionally to enhance happiness, self-worth, and overall life fulfillment. By leveraging your talents to make a positive impact, you cultivate a sense of significance and direction in your life. 

This connection between giving back and personal well-being highlights the profound benefits of sharing your gifts with the world. (source: APA PsycNet)

7.  Reduced Stress and Anxiety

Helping others and feeling connected to a community can have a calming effect. Studies indicate that it lowers stress hormones and induces a state of relaxation. 

This connection underscores the therapeutic benefits of both giving and belonging. (source: NCBI)


When we have something – a talent or gift – that gives us an endless flow of creativity, peace, freedom, or empowerment, it shows that others could benefit too. When we decide to share, we support the potential for the endless opportunities our gift affords others.

Also. when we keep our gifts to ourselves, we end up diminishing our creativity because we’re not putting anything out to receive new creative energy. Stifling creative energy often leads to dissatisfaction and frustration in our lives. We end up with a surplus of drawings, crafts, and other skills that never see potential.

Many of us tend to discredit ourselves when it comes to our gifts. We agree with the inner critic who often taunts us with the internal noise of doubt, unworthiness, indecision, and fear; These are common characteristics that keep us from advancing our talents to the next level. 

Are you ready to ignite your creativity and share your unique gifts with the world? Don’t wait any longer: schedule your Creative Strategy Session today! Let us work together to develop personalized strategies that will help you reach your full potential and succeed.

3 Ways of Recognizing the Ultimate Power of Intuition

I’m sure many of us have heard the phrases “intuitive nudge” or “intuitive insight.” While those phrases refer to the same thing and are pretty common, many of us have yet to interpret their importance to understand the power of intuition fully. Some refer to it as the still, small voice, while others describe it as the sense of knowing what decision they should make in certain situations. But often, we disregard those feelings, sensations, and inner knowings to please ourselves — thank your ego — which ultimately leaves us reflecting on our choices with thoughts like, “something told me I should/should not have done..” Those reflections pinpoint that your intuition was indeed at work, but you chose to go against its advice. 

Repeating this type of behavior will eventually cause the inner voice to become quieter and quieter until you won’t recognize it if it is trying to get your attention. But the bright side is that intuition is always there, but we must be fully aware of its ability to guide us in the right direction to see its actual benefits. Until you can recognize and trust your intuition, your custom, built-in guidance system, you stop short of harnessing the potential it can have in your life. 

So, what are some ways you can recognize the power of your intuition? Below are three ways to pinpoint that your intuition is trying to give you information. When you receive this type of insight, you must use it to your advantage. 

1. Recurring thoughts. 

It’s more than a notion. When you’re going about your day and start receiving ideas – for the sake of this article, let’s say, for example, thoughts relating to a decision you need to make. Maybe you’ve been bouncing back and forth on what to do, but you continue receiving information about the decision. Most of the time, these thoughts you receive will be the same thought over and over, and it will indicate what you need to do. Whether you act on the decision right away or wait until a later time, the information will be the same.  

2. Strong feeling from within. 

It’s usually through our emotions that intuition can provide clues on things we may be unsure about. It’s a bit different from fear – even though fear is an emotion – because your intuition is not rooted in fear and doesn’t fearfully speak to you. What it does is speak to you with clarity and definiteness. The strong sensations you feel within the body alert you that something important is going on. That urge from within is powerful and temporarily disrupts you so that you can look at it and make an intuitive decision instead of the wrong one.

3. Knowing without explanation

Sometimes we can know things because we know. It doesn’t take a thorough explanation, but like the reference above relating to the intense feeling from within, sometimes insight comes to us so quickly we don’t need to question it; we know. And that type of certainty doesn’t need logic, especially when no doubts interfere with the insight you’ve received. You know from within that it’s something you can trust.

In Short

Intuitive guidance can be the determining factor between making a good decision and a bad one. When we listen to the logical mind, we can practically approach things based on what we or someone else has experienced in a similar situation. But when we rely on the guidance that our inner self is giving us, we can rest assured that we will reap the benefits of following in full faith.

Keetria is an entrepreneur, wellness advocate, and brand strategy coach for creatives & entrepreneurs with 16 years of public relations expertise working with some of the world’s leading brands, startups, media personalities, and entertainers. If you would like to work together, don’t hesitate to reach out!

Obstacles Refine Character

Thankfully, I’ve been fortunate enough to realize that obstacles, challenges, setbacks or whatever name you choose to categorize something in your way — it’s never permanent. Even if it seems that way obstacles can often be looked at as pivoting points in which we can gain knowledge, insight, and direction if we’re willing to stop long enough to analyze what’s happening. 

Over the course of my entrepreneurial journey and even as I continue I experienced my share of obstacles as I’m sure many others have but I’ve never let that stop me from moving forward. If anything, once I experienced enough of them (there’s no magic number!)  I learned to take a closer look at why things weren’t happening in the way that I’d expected. But I didn’t dwell on it. Eventually, I ended up learning that it didn’t benefit me to backtrack my steps in hopes of pinpointing exactly why the obstacle had come about but rather to realize that in the present moment I was faced with a challenge and my next steps were most important. I learned to be present.

What this meant for me was that I could now decide on the plan of action going forward. What adjustments do I need to make on my end? Which action steps do I take to overcome this obstacle? Questions like these helped me to realize that in the experience of the obstacle my lightbulb alerted me that I need to put some thought into what I was doing as far as the work was concerned; This helped me cultivate mindfulness. Did I miss a few steps? Could this have been better? Another flip side of encountering a challenge is you’re forced to slow down, you’re forced to take a closer look; This teaches you patience. In addition to mindfulness and patience, there’s a great amount of value in every obstacle if you make an honest effort to pull the positive aspects from it. 

Obstacles help refine your character because you’re alerted to be mindful and patient. If you treat obstacles as an opportunity to learn, you will gain something from it. Even if it was an unpleasurable experience. What did you learn? How can you improve or make adjustments going forward? Also, if you have the power to choose your thoughts, why not choose a positive thought from the experience? So in a way, you’re reinforcing positivity no matter the situation.  

Culturally, we’ve been in a place of blame and fault when it comes to obstacles or challenges with thoughts like “why is this happening to me,” or “it’s not my fault that..blah, blah, blah.” I know things happen that are beyond our control but I’m learning aside from the things that happen on the surface, we always have the ability to learn from the experience. Any opportunity to learn and grow is always beneficial, it’s for your greater good but how are you to learn when things are always going your way? This question I always try to keep in mind when I’m working on a project and for whatever reason, an obstacle pops up. 

Taking that break to tend to whatever challenge is happening allows you to pause and reset. It may be an instance where you catch a crucial mistake in your work or you find that you have more creativity to add to a project making it better or maybe the obstacle is just there so you’re forced to slow down — teaching you mindfulness and patience. Either way, it’s all for your benefit, your greater good.

Courage Is A Muscle – Ch 2: “Protect Your Dreams”

When things don’t go as planned – and it happens all the time – I think about the countless attempts I made to start writing a book. I had the general idea and the basic concept of what I wanted to convey, but as I started to draft up the first chapter, I would find myself backspacing my first round of sentences until the cursor was the only thing on the page.

Self-doubt often creeps in when you allow other people to have a say in the things you do. Familiar voices of those with whom I’d (reluctantly) shared my book idea danced around in my head, smirking and snickering at my ambition. I remember being asked questions like “Why do you want to do that?” and “Don’t you think you’re wasting your time?” as if to imply that I should be content not utilizing my creativity.

When I finally got the nerve to complete a paragraph or two, I’d move on to the next block of writing until I was satisfied with what I’d written, and eventually I finished it. That very first manuscript is still tucked away in a filing box in my attic (a suspense-filled drama about a narcissistic undercover assassin who tries to balance her miserable personal life with the twisted demands of the mysterious agency she works for). I don’t know if it’ll ever be one of my published works, but the point is that I continued to write until I reached my goal and only because I forced myself to listen to myself and not others.

As I look back on my personal accomplishments, I can’t help but imagine what my life would be like if I’d listened to the criticism of friends and detractors alike, if I had let them talk me out of my creative ideas. When it comes to seeing your visions through, sometimes it requires being on guard and being careful with whom you share your plans.

I don’t mean you can’t or shouldn’t share your dream with others, since it can be in your interest to lean on others for help and encouragement (as well as to inspire others on their journeys with your passion and determination), but it’s wise to keep your cards close to your chest. Don’t give away too much. People have strange motivations, usually selfish ones, when it comes to anything related to money and success, and as such they’ll often belittle your attempts or provide their own perspective on what you should or shouldn’t be doing and how.

Don’t let it get that far. Protect your dream. It’s your baby, after all. You gave birth to it and are nurturing it toward maturity and independence. Allowing someone else to dictate how we should or should not tend to our “child” when we’re being guided by faith and intuition robs us of our creative power and decreases any chance we have of living out our dreams.

A friend one told me about his idea of starting a program providing entertainment and activities for assisted-living communities. He often volunteered at several of these facilities and talked about how much joy he gets his time with the residents.

As the story unfolded, he talked about how he shared the idea with friends who tried to dissuade him from pursuing the idea. While his passion lied prominently between helping youth and the elderly communities, instead of encouraging him, those friends were more interested in enjoying his company as a drinking buddy during Thursday Happy Hour than to hear him rattle on about his desire to help the elderly. It’s not that they were being jerks; they were just serving their own interests, or were jealous, or reacting out of envy and frustration with their own lack of initiation.

After thinking things through, my friend decided to ignore them and walk in the direction he wanted to be heading: he began volunteering at local assisted-living and retirement centers. He truly enjoys the work that he does, providing weekly enrichment through music and art. Had he been too caught up with what his friends thought about his decision to launch entertainment-based programs for the elderly, he’d likely have bypassed his own desires and be at the bar right now, throwing back shots of tequila.

Give someone an opening and that little seed of doubt gets planted in your head. It might can even take root and block out the sunlight. It’s enough that you must work to maintain positive thinking habits for yourself – that alone takes discipline, time, and effort. Now factor in someone else’s notions, chatter, dilemmas, problems, or daily highlights, and you may not get the validation you were hoping for.

Follow Your Map

As I’ll explain later, you’ll want to create a map for yourself and your vision. As long as you have that to remind you to stay on the path you’ve laid out for yourself and your ventures, you won’t have to rely on anyone to give you the green light, to propel you into acting, or even to approve of your efforts. Yes, there are advantages to working with others, taking advantage of services, or outsourcing to experts, but as we begin to put things in perspective and set goals in our own lives, cheerleaders are not required.

A lot of people will simply try to scare you out of reaching your potential because they themselves are not equipped for the job. Consider whom you’re sharing your vision with so you’re not discouraged when talking about your plans. You simply don’t need permission to reach for the stars.

We have choices, just as our neighbor has choices. Choose to live your dream by putting aside whatever criticism or backlash you’ve endured if it’s in your heart to truly press forward. I can’t imagine where I’d be if I took every piece of criticism personally or became discouraged to the point that I felt the urge to throw in the towel on my dream. Everyone has their own opinions, but it’s their opinion to have. Don’t be distracted by those who are not on board with your vision. At the end of the day, it’s your lil red wagon to push or pull.

Start by writing down your goals, post them where you will see them every day, and use deadlines: “within six months,” “by January 1, 2020,” “five-year anniversary,” etc. Use specific categories as well: personal, professional, development and training, financial, etc.

Use that courage muscle: think big and think different. There should be some risk inherent to your business, otherwise there’s no element of differentiation for your brand. What are you offering that others aren’t? What part of you are you offering that no one else has? What’s the one stand-out quality of your brand’s offering? What

Always have another goal, a loftier dream. What happens when you reach your first goal? Will you sit back and ride it out (and hope that the success lasts), or will you continue to strive?

Realize that life is complicated and messy. Things don’t always go as planned. You don’t have to tell anyone – just correct course and keep moving forward. Be sure to mentally note this lesson and plan for future problematic scenarios like this.

Check in on the timeline regularly and see if you’re on track. The timeline is fluid, but your evolution should be constant. If you’re not making progress, figure out why. What obstacles are in your way, and how can you use them to your advantage? (See the chapter on obstacles for more advice in that regard.)

Epi 62: The Power of your Ideas with Flash Delivery’s Tatiana Grant


This week we chat with Tatiana Grant of Detroit-based businesses Infused PR and Flash Delivery. Tatiana describes the work and energy necessary to become an entrepreneur in both the PR and delivery application worlds. She also gives us key strategies for keeping our bodies and minds healthy and focused, and points out the power of organization in making management manageable.

Show Notes:

Tatiana Grant’s start-up of Flash Delivery

  • Started out doing PR for professional sports
  • Looking for taco delivery on cold rainy night in Detroit
  • Asked to talk to 50-75 people involved in Flash Delivery type industries
  • Met someone working on a similar idea who became a business partner

How was Infused PR different from Flash Delivery?

  • Became freelance PR during downturn; companies losing full-time PR and looking for contract work so Tatiana did well
  • Did work for future mayor of Detroit; work picked up from there
  • Picked up Michigan McDonald’s account
  • 95% of business from referral and word of mouth

Tools and strategies

  • Project management tool to manage group work
  • Organization
  • Prayer, meditation, inner strength
  • Keep finances in order

Key Points:

1.  Word of mouth can be your most powerful asset in public relations.

2.  Being open to new people and meetings, even with potential competitors, lead Tatiana to finding a business partner for Flash Delivery.

3. Project management is key to organizing groups of people to efficiently accomplish a project.

4. Credit can take a long time to be rebuilt; be careful about taking on too much debt too young.

Tweetable Quotes:

–    I think I enjoy the madness of being in it, and then when it’s done looking back and having the fulfillment of ‘Oh my Gosh I can’t believe I made this happen.”– Tatiana Grant

–       “Really get people’s opinions: what do they think of it, how much would they be willing to pay for it, how frequently would they use it, don’t just keep your layers of positivity on there.” – Tatiana Grant.

–       “Keep going, keep yourself motivated, keep yourself intact, whatever it takes to let you be the best you, make sure that that happens.” – Tatiana Grant.

Resources Mentioned:

Dream Big, The Universe is Listening with Ilona Selke


In episode 56 we hear from guest, Ilona Selke, the CEO of Living from Vision and Author of Dream Big the Universe is Listening. Keetria and Ilona talk about how we have to ability to consciously manifest what we want out of our life. Ilona shares tips and techniques on how to channel and manifest our dreams.

Show Notes:


  • Introduction of guest Ilona Selke, CEO and creator of Living from Vision and Author of Dream Big the Universe is Listening.
  • How we can work from the inside out
  • How do you create the environment to meet people is not the first step of communicating with the universe
  • Why creating an internal image and knowing is the important first step
  • Why you need to feel what it would feel like if you already had your fulfillment of your dreams
  • Why goal setting is important
  • Why your mind and feelings are just important in manifesting dreams
  • How the app guides people through thankfulness and other manifestation exercises
  • How to start positive thinking in your life
  • Why you need to start getting your intuitions to work for you
  • How your choice and thoughts creates what is real
  • Why it is important to reflect on what you are grateful for
  • Why it is important to ask for help
  • How we shift time and space in a very dramatic way
  • Why our consciousness really matters in how our lives unfold


3 Key Points:

  1.     We all have the ability to manifest what we want out of the world and our lives.
  2.     To manifest our dreams in our life, we need to visualize (every morning) the consequences of our desires and how it would feel.
  3.      Through this visualization, we start to manifest the life of our dreams.


Tweetable Quotes:

    “Work smarter not harder.” – Ilona.

      “Working from the inside out.” – Ilona.

      “Start exploring your mind and your inner emotions.” – Ilona.


Resources Mentioned:

NEW! SOB Episode: BodyLogos Interview with Founder Tammy Wise

BodyLogos is a technique that turns Western fitness into active meditation. BodyLogos is based in aligning your posture with gravity, and balancing your body movement with centrifugal forces.


During this 41st episode of Style of Business (SOB), Keetria interviews Tammy Wise, Workplace wellness educator, corporate wellness consultant, speaker, personal trainer, and posture/ergonomics expert—and founder of BodyLogos based in New York City. BodyLogos is a technique that turns Western fitness into active meditation. Their interview covers how and why she created BodyLogos, and how fitness and the union of mind and body can improve your lifestyle.

Show Notes:

  • Tammy Wise used to be a Broadway dancer and became a Taoist Minister.
  • Tammy has a book and video learning system coming out soon called “The Art of Strength.”
  • Strength and tension are both energy-based, but strength is fluid and tension is static.
  • If you can learn how energy moves, then you can use it in your posture and walking, to practice fitness all of the time.
  • In Tammy’s mid-30s she made the transition out of Broadway dancing and into Taoist ministry.
  • Emotions are stored in the body.
  • It’s important to work with a variety of resistance tools—not just one.
  • Tammy offers “computer crunch” services to assist with bad posture from sitting in front of computers for long periods of time.
  • You need your body to open up your ability to have empathy for others.
  • Implement one new fitness or dietary change and track it to see what is working, it takes 24 hours to feel the difference.


3 Key Points:

  1. Tammy Wise has a book and video learning system coming out soon called “The Art of Strength.”
  2. The fitness industry often promotes chasing strength on the outside and not within— unfortunately with quantity over quality.
  3. BodyLogos is based in aligning your posture with gravity, and balancing your body movement with centrifugal forces.


Tweetable Quotes:

–   “I specialize in mind/body strength, and I’ve created a technique I call BodyLogos, which means the body’s divine wisdom.” – Tammy Wise.

–   “The outer shield of the heart and lungs expresses no other emotions that lies between joy and sadness, and I called this your “smile of truth.” – Tammy Wise.

–   “I don’t think strength is defined by how much you can pick up. I think it’s much more about how deeply you connect to what you pick up.” – Tammy Wise.


Resources Mentioned:

5 Helpful Books to Start Your Mindfulness Journey

Do you ever feel like you’re just operating on cruise control, completely oblivious to what you’re actually doing? It sounds like a strange out-of-body experience, but even losing focus for just a second while you work could become frustrating. Your mind might drift into procrastination, or you could have a hard time controlling your thoughts.

These are experiences that everyone has at some point in their lives. The feeling that we’re not entirely aware of our situation, that we’re overwhelmed with what’s around us. It’s enough to make us feel anxious or, in some cases, physically sick and unstable.
This is where mindfulness comes in handy. It’s a basic human ability to allow us to be more aware of not just our surroundings, but also our mental state. It’s the ability to keep your thoughts in check, to be able to react to situations properly without exaggerating the situation in our minds.

Mindfulness isn’t something special. It’s not an ability for gifted and talented people, and it’s certainly something that everyone can possess. However, unlocking that potential to become more mindful can be tricky, so here are five helpful books that can get you started on this wonderful journey of becoming more aware of yourself and your surroundings.

1. 10% Happier

Dan Harris

10% Happier is a fantastic introduction to the world of mindfulness, hence why it’s right at the top of this list. Other books in this list (bar the last one) will sound spiritual and philosophical, which is why they can be difficult to digest. 10% Happier, on the other hand, is a book written for people that want a serious, yet enjoyable read to help them tame the voices inside of their heads.

2. The Untethered Soul

Michael Singe

The Untethered Soul is a journey into a timeless question with many interpretations: who are you? In this book, Michael Singer explores the question of identity and how it can be found in our consciousness and our ability to observe the world around us.

3. The Art of Happiness

Dalai Lama and Howard Cutler

A unique take on mindfulness, written with the aid of one of the world’s great spiritual leaders. This highly accessible book dives into many key areas of human experience while also touching on important principles in Tibetan Buddhism and applying them to everyday scenarios.

4. The Miracle of Mindfulness

Thich Nhat Hanh

Zen master Thich Nhat Hanh offers a wonderfully rich and lucid guide to practicing mindfulness in this book. It’s full of practical advice and skills that can help you become more aware of your surroundings. From simple tasks like peeling fruit and washing your dishes, this book reminds us that every moment is unique and holds an opportunity that is waiting to be explored.

5. The Mindfulness Colouring Book

Emma Farrarons

And lastly, an accessible book that isn’t just about reading. Working with your own hands is a fantastic way to soothe your anxiety and defeat stress. This small book of beautiful illustrations gives you a practical way to explore your inner creativity and draw out your mindfulness while providing you with something to focus on.

These five books all offer a unique and different take on mindfulness, but they can all be used to kickstart your mindfulness journey.