Empowered Presence™ Podcast

Keonna Knight | Courage Coach & Corporate Wellness Speaker

ABOUT THE EPISODE

Courage coach, Keonna Knight pays us a visit to discuss the challenges Black women face in personal branding and avoiding burnout. Keonna shares her journey from a burnt-out teacher to a CEO, emphasizing the importance of authenticity and self-care.

We discuss setting compassionate boundaries, reframing negative self-talk, and the systemic pressures contributing to burnout. Keonna offers practical advice on maintaining balance and encourages listeners to prioritize their well-being.

ABOUT KEONNA KNIGHT

Keonna Knight, M.Ed, is a courage coach dedicated to helping changemakers (especially phenomenal Black women) become BOLD and balanced leaders. As the CEO of Heal with Keonna, she provides personalized coaching, customized wellness workshops and speaking engagements focused on providing changemakers with the tools to walk boldly in their calling without burning out.

Keonna’s personal journey from a burnt-out classroom teacher to a BOLD and balanced CEO, as well as her training in mental health counseling and mindfulness, equips her with unique insights and tools to guide others in building BOLD and balanced lives. Since 2019, Keonna has helped over 1500 Black women and change makers and over 25 organizations forge a path of purpose without compromising self-care.

LINKS:

Visit Keonna’s website: https://www.healwithkeonna.com/
Follow Keonna on LinkedIn: https://www.linkedin.com/in/keonnaknight/
Follow Keonna on Instagram: https://www.instagram.com/healwithkeonna
Follow Keonna on Tik Tok: https://www.tiktok.com/@healwithkeonna
Subscribe to Keonna’s YouTube channel: https://www.youtube.com/@healwithkeonna

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INSIDE THE EPISODE:

Joined by Keonna Knight, a courage coach dedicated to empowering changemakers, particularly Black women, to become bold and balanced leaders, Melanie explores the complexities of personal branding, the significance of authenticity, and the need for self-care to prevent black woman burnout.

The Struggle with Balance and Burnout

Melanie begins the episode by sharing her personal challenges in balancing multiple roles and responsibilities. She recounts her experience of taking a three-month break due to burnout, only to find herself overwhelmed again upon returning. This sets the stage for a deeper discussion on the importance of self-care and setting boundaries to avoid black woman burnout.

Keonna’s Journey from Burnout to Balance

Keonna shares her transformative journey from being a burnt-out classroom teacher to becoming a successful CEO. She emphasizes that her transition was not just about changing careers but about embracing her true self and prioritizing her well-being. She asserts that prioritizing self-care is critical and incorporating practices like yoga and mindfulness can help reclaim your energy and passion.

Reframing Your Personal Narrative

Keonna highlights the power of the stories we tell ourselves. She encourages individuals to identify negative self-perceptions and challenge these narratives by seeking evidence to the contrary. She advises the audience to start by identifying negative narratives. Write down the negative stories you tell yourself. Then, seek evidence that contradicts these negative beliefs. Finally, create a new narrative that aligns with your values and aspirations.

Gaining Clarity on Your Core Values

Melanie and Keonna discuss the importance of clarity in understanding one’s identity and self-worth. Identifying your core values can help you align your actions with your true self. They talk about listing your core values by reflecting on what matters most to you, such as freedom, learning, or authenticity. Assess which aspects of your life align with these values and which do not. Make adjustments by setting boundaries and creating systems that allow for personal time and self-care.

Settting Boundaries with Compassion

Keonna shares her approach to setting firm yet compassionate boundaries. Communicate clearly by expressing your feelings honestly and focusing on your needs rather than blaming others. Practice self-compassion by giving yourself grace as you learn to assert your needs. Be consistent, as setting boundaries will become more natural with practice.

Practicing Self-Care and Self-Compassion

Keonna emphasizes the importance of self-care and self-compassion, especially for those who have spent years as people pleasers. Pause and reflect to evaluate whether your current way of living is working for you. Experiment with new self-care practices for a week or a month to see what changes can be made. Celebrate small victories by acknowledging your strengths and achievements.

Transforming Negative Self-Talk

Overcoming negative self-talk requires time and intentionality. Keonna introduces the concept of narrative therapy to help individuals reshape their self-perceptions. Recognize negative thoughts by paying attention to the negative affirmations you tell yourself. Challenge these thoughts by replacing negative affirmations with positive ones. Cultivate a positive self-image by focusing on your strengths and celebrating small victories.

Addressing Systemic and Internal Challenges

Melanie and Keonna dive into the unique challenges faced by Black women, including internalized oppression and societal expectations. Keonna emphasizes the need for self-compassion and creating a supportive community that acknowledges these challenges. Acknowledge systemic issues by recognizing the impact of racism and sexism in the workplace. Practice self-compassion by understanding that you are worthy of wellness and self-care. Build a supportive community by surrounding yourself with people who understand and support your journey.

The episode concludes with a powerful reminder that personal branding and self-care are not only possible but essential for women of color. Melanie and Keonna encourage listeners to embrace their uniqueness and take actionable steps toward building their visibility and authority without sacrificing authenticity.

For more in-depth discussions and branding advice, tune into the Empowered Presence™ podcast and explore the wealth of knowledge shared by Melanie and her esteemed guests.

TIMESTAMPS:

Introduction to Personal Branding (00:00:10)
Melanie introduces the podcast's focus on personal branding for executive women of color.

Guest Introduction (00:02:55)
Keonna Knight shares her excitement to be on the podcast, despite technical difficulties.

Keonna's Transition from Teaching (00:03:22)
Keonna discusses her journey from being a teacher to becoming a CEO and courage coach.

Burnout Experience (00:04:30)
Keonna reflects on her burnout as a teacher and the lack of resources for self-care.

Creating Resources for Wellbeing (00:05:25)
Keonna explains how she created wellness resources after realizing the need for self-care tools.

Shifting to Coaching (00:06:23)
Keonna shares her transition from teaching to coaching, focusing on helping others avoid burnout.

The Importance of Authenticity (00:07:29)
Melanie emphasizes the significance of authenticity in personal branding and avoiding burnout.

Personal Branding and Self-Identity (00:08:10)
Keonna discusses her unique perspective on personal branding, focusing on true self-identity over roles.

Storytelling in Branding (00:10:17)
Melanie and Keonna highlight the importance of storytelling to connect with audiences authentically.

Organizing Your Story (00:12:07)
Keonna shares tips on how to concisely organize and share personal stories to inspire others.

Humanity in Business (00:13:51)
Keonna talks about maintaining humanity in business and the importance of surrendering control.

Daily Check-ins and Self-Care (00:14:17)
Keonna explains her daily practice of self-reflection and checking in with her feelings.

Balancing Life's Demands (00:17:09)
Melanie shares her struggle to balance personal and professional demands in her life.

Balancing Roles (00:17:42)
Melanie discusses the struggle of balancing various responsibilities and the impact on her well-being.

The Importance of Rest (00:18:08)
Keonna shares her experience of burnout and the significance of taking breaks for rejuvenation.

Play Exercise for Awareness (00:19:16)
Keonna introduces a play exercise to help clients recognize their responsibilities and what drains or energizes them.

Identifying Core Values (00:20:44)
The speakers identify core values, emphasizing freedom, authenticity, and empowerment in personal branding.

Aligning Life with Values (00:21:10)
Keonna discusses aligning daily life with core values to foster a sense of freedom and fulfillment.

Setting Boundaries (00:22:09)
Keonna emphasizes the importance of creating systems and boundaries to maintain balance and well-being.

Communicating Capacity (00:25:31)
Keonna advises on how to communicate one’s limits when feeling overwhelmed while honoring commitments.

Grace in Communication (00:28:10)
Keonna discusses the need for grace in communication, especially during personal emergencies, while maintaining accountability.

Common Challenges for Black Women (00:30:24)
Melanie and Keonna explore the unique challenges faced by Black women regarding overwhelm and burnout.

Internalized Oppression (00:31:40)
Keonna highlights the impact of internalized oppression and negative self-talk on Black women’s mental health.

Worthy of Wellness (00:32:27)
Keonna discusses the struggle with self-worth and the perception of deserving wellness and self-care.

Systemic Challenges (00:34:01)
Keonna addresses systemic issues like racism and sexism that contribute to the challenges faced by Black women.

Self-Talk and Its Impact (00:35:09)
Melanie opens up about negative self-talk and its deep psychological effects, seeking strategies for positive change.

Reframing Personal Narratives (00:36:14)
Keonna discusses the importance of rewriting negative self-stories to empower personal identity and healing.

Celebrating New Stories (00:38:13)
Focus on reinforcing positive narratives through daily celebrations and aligning actions with new beliefs.

Setting Boundaries with Love (00:41:30)
Keonna shares strategies for setting boundaries clearly and compassionately, emphasizing human connection.

The Importance of Practice (00:45:08)
Keonna encourages practicing boundary-setting to build confidence and ease over time, highlighting the learning process.

Encouragement for Self-Care (00:46:31)
Keonna reassures listeners that self-care and personal fulfillment are achievable despite overwhelming responsibilities.

Connecting with Keonna (00:49:25)
Keonna invites listeners to connect with her for support and resources through virtual coffee chats.

Closing Thoughts on Empowered Presence (00:51:16)
Melanie emphasizes the podcast's theme of authenticity and self-marketing, encouraging listeners to embrace their true selves.

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