The Mother-Daughter Dynamic Duo Issue.1

VOLUME 1, ISSUE 1 JUNE/JULY 2022

BUSINESS MAGAZINE FOR URBAN WOMEN WHO BRING HOME THE BACON

LEARN BRANDING FROM THE EXPERTS BRAND WITH BRIANA, AND FLOURISH YOUR HOME OFFICE SPACE WITH SHADA

Bee Fearless N Create

B

@THEBACONMAGAZINE

BLACK GIRL PILATES 2022 Review

Talk To A Black Therapist

THE BACON MAGAZINE

CONTENTS For Women Of Color Who Bring Home The Bacon The MotherDaughter Dynamic Duo, Coach HJ & Coach Ria

7 Editor's Note Andrea Walker 9 Branding With Briana Online Business Tips 18 Black Girl Pilates Community Wellness 25 Flourish With Shada Home Décor 32 Bee Fearless N Create Sports Photography with Bee Trofort- Wilson 38 Talk To A Black Therapist What Black Business Women Need To Do This Summer To Improve Mental Health & Wellness 53 Meet Titilayo The New York Mini 10 Marathon Runner 57 Marketing For The Culture Summit 2022 Review An Interview with Michelle Ngome, Founder of the AfricanAmerican Marketing Association

64 The Mother-Daughter Dynamic Duo Interview with Coach HJ & Coach Ria THE BACON MAGAZINE

THE BACON MAGAZINE Issue No. 1 | June/ July 2022

Contributors Editing Naeema Fox Chelsi Glacoe

Special Thanks Hype off Life Magazine

It was all a dream.

I remember when I got my hands on my first Seventeen Magazine. As a young African-American woman growing up in South-Central Los Angeles, I enjoyed reading what was relatable. Seventeen Magazine was the closest thing I could relate to in my world when I was a teenager.

Here I am, 17 years later, an online marketing strategist for African-American women in business. Working with hundreds of women sparked my love for editorial writing and spending time getting lost in a good magazine column.

With the spike of Black women going into business, and the lack of representation and safe spaces for women of color, I knew I had to do something.

I believe Black is luxury, and Black women can and will dominate business and the earth.

The Bacon Magazine is for women of color who bring home the bacon, and this issue is dedicated to the health & wellness of our readers. When we are committed to our business, we must focus on health and wellness because the better we feel, the better we create.

Andrea Walker THE BACON MAGAZINE

Editor-in-Chief

Branding With Briana!

Briana R. Founder & CEO Hello Briana Consulting

MANY OF US DREAM OF BUILDING NOTABLE BRANDS THAT CHANGE LIVES. We put in hours of research, endless workdays that pour into our personal lives, and even sacrifice our well-being simply to chase something bigger than ourselves. The reason behind everything is well worth it, but I learned firsthand how many of us go about building our businesses unhealthily. When I had my first five-figure month, I realized I didn’t want to continue working the way I was.

The business was great, but I didn’t have time for my personal life the way I wanted. One of the main reasons I started my business was to spend more time with my family, but here I could not spend as much quality time as I wanted.

We would go on vacation, and I would take my laptop and even sometimes conduct client calls. The girls would want to watch a movie, and we would watch the movie, but I was also multitasking, working on client work.

Briana

Branding With

Because of the pandemic, I realized I wanted to be more present. More specifically, because of a hobby the girls and I picked up.

We decided to start buying plants, and we embarked on a journey that changed my life forever. Watching the plants grow and change every day made me realize that we are growing and changing every day, although we may not see it. I realized I wasn’t acknowledging how far I had actually come.

I didn’t take enough time to stop and smell the roses.

I first had to extend myself grace. After all, I’ve been through a lot and am learning everything as I go. I didn’t grow up in a family of entrepreneurs and business owners, so I figured things out as I went.

However, I knew at that time I wanted something different. . . something more.

Yes, I wanted to continue to have fivefigure months, but not at the expense of being present with my family and spending time with myself. This was always the goal, but along the way, somewhere, I got caught up in the hustle and bustle of business and lost track of that.

Over the next year and a half, I spent a lot of time and money restructuring my business, spending more time with myself and my family, and growing closer to God. It was hard, frustrating, and overwhelming, but looking back, I realize that it is because I was forced to expand my thinking and really get clear on what I wanted.

I want you to know that you are capable of building a business that feels good to you or restructuring your business, so you have more time for your personal life.

Briana

Branding With

One of the first things I had to do was revamp my services and increase my pricing.

For years I charged too low for my consulting and design services. My clients would even tell me that my work was worth way more than I charged, but I struggled with actually making the transition.

When I sat down and thought about my business expenses, goals, personal expenses, the results my clients get, and my client experience, I realized I was doing myself a disservice. In fact, the people who would actually pay more for my services were overlooking me because I wasn’t charging enough.

I had to get real with myself about why I didn’t want to increase my pricing, face that fear, and just go for it. It took time to test things out and figure out what direction I wanted to go, but I quickly realized that I had nothing to be afraid of.

The beautiful thing is, you can go at your pace. Fortunately, there’s no rule book saying how you HAVE to do things; you can write your own!

People will pay for what they see value in, and if someone doesn’t see the value in your services, they aren’t your ideal client.

For example, I had a goal to create a fivefigure service for female service providers, helping them restructure their businesses over six months, and this would give them the freedom to do what they want and spend more time making memories. The women I work with are so passionate about what they do, and they love working with their clients, but they often overwork themselves without even realizing it at first. Before they know it, their client calendar is full, they’re overwhelmed with keeping up, and while they love the money they make, they don’t love all of the time that goes into it.

So, I had this idea, but I was terrified of charging five-figures for one service. I considered where my pricing was and started increasing my pricing little by little for every few clients I worked with.

Of course, I made sure my clients were getting results, my client experience was on point, and I made sure I felt good about the price increase.

I’ll be honest because of my client results and video testimonials; this made it A LOT easier to increase my rates. Before I knew it, I booked my first 1:1 coaching client for six months for $9,000.

Briana

Branding With This was a dream come true, but it didn’t come without a lot of trial and error. When I first started offering coaching and consulting services, I only charged $350 for three months back in 2018. Now, I didn’t mean for it to be that cheap, but because I was waiting on clients to book sessions, lacked boundaries, and didn’t have a solid program structure, things took way longer than they had to.

I say all of this to say; you are capable of building a sustainable business you don’t WANT a break from. After five years in business, I’m finally finding my groove and feeling really confident about things.

Don’t allow this online world to cause you to have unrealistic expectations of yourself.

Everyone has their own timeline, and regardless of how many people you see having five-figure months and six or sevenfigure years, we all started somewhere, and most of us have been in the industry more than just a few years.

Growth isn’t consistent, and it’s not at the same pace for everyone. Get clear on the lifestyle you want to live and structure your business around that. Be sure that your prices align and that you have the support you need to see your goals through, whether that is through hiring help or investing in 1:1 support.

Here are a few things you can do to set your brand up for success STARTING NOW:

Get clear on your Brand Values. When I think of Brand Values, four key areas instantly come to mind, Brand Purpose, Brand Vision, Brand Mission, and Brand Promise. Your Brand Purpose is the why behind your business. Why did you start your business? Why are you so passionate about what you do? Your Brand Vision relates to what you want to accomplish with your business, and where you see your brand going in years to come.

Don’t be afraid to dream! Your Brand Mission is the how. How will you get to your Brand Vision?

How will you impact lives? Your Brand Promise is your guarantee to your customers and clients, what type of experience can you promise? These four areas help build a solid foundation for your brand and give you direction on how to grow.

Instead of stressing so much about content creation, spend more time documenting. Whether it’s behind the scenes of a client call, you packing an order, or you working on a project. Allow your audience to see what goes in running your business. This makes them even more excited to do business with you! Documenting also helps you get systems and strategies in place, so your business can be more consistent. Create content in places like Google Drive or Airtable, so you always have access to it. You can also keep up with your best performing content. Also, be sure to use platforms like Loom for screen recording. This platform has been a lifesaver with helping my clients implement the strategies I teach, and showing team members how to do things.

Briana

Branding With

Work on your mindset sooner than later. One thing I’ve learned is that you can have all of the strategies in the world, but if you don’t believe you’re capable of getting to where you want to be, it will be hard to get there.

Working on your mindset is much more than believing you can do something; and it’s about understanding yourself at the core, and equipping yourself with the tools you need to combat some of the mental battles we experience daily. This isn’t to say that you’ll never experience imposter syndrome or have days when you want to give up, but with a strong mindset, you can bounce back quicker than ever.

Stop being afraid to promote your business and market your products and services. Yes, it may feel repetitive, but it takes time for your audience to warm up to your brand and be ready to buy. It can take someone hearing about the same products and services 7 to 21 times before they’re ready to make a buying decision. Your consistency matters! Get creative with talking about your products and services. Talk about what makes them different from others, why you created them, and how game-changing they are. It’s definitely a bonus when you can share video testimonials.

Building a brand takes time, much longer than what many people make it seem. Your journey will also look different from most; however, that doesn’t make it any less valuable. Remember, you are capable. Think about what you would like to say when you look back on today a year from now, and go for it.

follow me @hellobrianaconsulting

www.hellobrianaconsulting..com

LO OK

June/July 2022 / Issue 1/ Vol. 1

18 BLACK GIRL PILATES

25 HOME DÉCOR

64 THE MOTHERDAUGHTER DYNAMIC DUO

Dutchies Diamonds Shop Styles Now

Luxury For Less

Elegant Styles www.DutchiesDiamonds.com

Ready To Wear

Black Girl Pilates REVOLUTION

REPRESENTATION

SISTERHOOD

SONJA

HERBERT

www.blackgirlpilates.com

THE BACON MAGAZINE

STRENGTH, FLEXIBILITY, FITNESS, AND SISTERHOOD. Trans Women Welcomed

BLACK GIRL PILATES An Interview with Sonja Herbert, Founder of Black Girl Pilates , Written by Andrea Walker

Pilates is a 100-year-old practice created in the 1920s by German physical trainer Joseph Pirates.

While Pilates is an art of its own, it has an influence on boxing and gymnastics tied in.

You probably are thinking, "if this practice has been around for over 100 years, why is it such a Black girl craze right now?"

The truth is, African-American women have been doing Pilates for a very long time. Still, many Generation-Z and Millennials caught wind of the beautiful world of Pilates through socialite Lori Harvey. She was dating Actor Michael B Jordan at the time.

The women were in a frenzy about what they could do to attract such a man and inquired about Harvey's workout regimen, which she stated she does Pilates.

Since then, there's been a spike and surge of interest in the AfricanAmerican community. More women are being introduced to new lengths of strength and flexibility with a mix of gymnastics and boxing.

Continue reading on next page >

We met with Sonja Herbert, the Founder of Black Girl Pilates, for more information and asked how more Black women can get involved.

Black Girl Pilates How long have you been a Pilates instructor?

I have been teaching for 15 years this year.

What was the turning point that made you take your fitness seriously?

I struggled most of my life with depression, and while in college, I wanted to find a way to manage it. I started out just going to my college gym and running laps and then taught myself to use the weight machines. I noticed that I started to feel better and knew this would be one of my coping mechanisms.

What are common misconceptions Black women have about Pilates?

Like myself, I had never heard of Pilates nor did I think Black people did it or taught it. Cynthia Shipely, Level 2 Romana’s Pilates instructor, helped to dispel that myth initially.

Later, Sarita Allen, former Ailey dancer, would add to that by telling me about Kathleen Stanford Grant.

Ms. Grant was the only Black Pilates elder and the first Black woman to manage her own Pilates studio. Ms. Allen, along with Wendy Amos and Dr. Jacqueline Sawyer, were her first Black protégés.

What can beginners do to dive into the wonderful world of Pilates?

If I can add a quick plug here: Follow Black Girl Pilates®️ on Instagram and join our Black Girl Pilates Tribe on Facebook. We can direct you to an amazing teacher in your area. Honestly, several of the BGPI sisters have YouTube channels and offer classes online.

What are the benefits of joining your Pilates community?

As a member of either the instructor/non-instructor group, you get the support, sisterhood, and representation we have all been seeking. The instructors post their classes, events, and workshops; we also share Black Pilates history. We have also offered classes taught by one of our instructor sisters as well.

What Pilates instructors would you like to highlight within your community? And why?

Teresa Ellis - Owner/Founder of Pilates Barre and Jams (Oakland, CA)- a Pilates/fitness studio specifically targeting Black queer, transgender, nonconforming, fat, sex workers, deaf and disabled students. She has the first and only studio like this.

page 21

Tonya Amos - was a major player in the creation of Diversity in Pilates through Balance Body Pilates - a program specifically certifying Black, Brown and Indigenous globally. She is also the creator of the Grown Women Dance Collective which creates crosscultural, intergenerational, and cross-class connections, encouraging dialogue, empowering thought and action, and building cross-racial alliances through concert dance and wellness programs. Mature dancers challenge the stereotypes of aging and create artistic work that is relevant, accessible and inspiring to diverse and under resourced audiences. We promote mind and body healing through health and wellness programs and create economic opportunities for young people.

How has Pilates improved your mental health or the mental health of your clients?

Black Girl Pilates

Where are you located? Do you offer virtual classes?

BGPI is not a physical studio, as most assume, and we are just a collective of Black instructors worldwide.

It has increased my confidence level, my focus, and concentration. Pilates has given me an inner strength I have never I recently moved to Atlanta, GA, and I do not experienced through exercise currently offer classes virtually; however, many of except for powerlifting. my sisters and other Black Pilates instructors have successful online platforms.

What upcoming events can we look forward to?

We have an annual BGPI conference in July; however, we decided to take a break this year.

Next year we will return with our 6th annual BBGPI conference, and we hope to be back in person.

Do you offer a Pilates program?

What is included?

At this time, I personally do not, however, in 5 years I plan to open Pilates studios with clinical practice specifically for Black women, Trans women, and girls.

To learn more please visit https://www.blackgirlpilates.com/ Follow us On Instagram https://instagram.com/blackgirlpilates

FLOURISH WITH SHADA

THE BACON Home Interior Designer Interview

HOME DECOR Home Decor Interview With Shada Now that it is officially Summer, what are some of the hottest color palettes to incorporate into our home or office space?

SOME OF THE HOTTEST COLOR PALETTES WE’VE BEEN SEEING THIS SEASON AND EVEN YEAR-TODATE, HAVE BEEN NUDES!

Want to learn more about color palettes and other interior design tips? Sign up for our newsletter at www.flourishbyshada.com .

Continue on next page

I know the readers can agree, that the love of nudes has been non-stop.

Beiges, taupes, tans, and greys have been all that the ladies want in their home and space. Our client is the modern woman who is living in the now and wants every part of her life to exude luxury and comfort, especially in her home and place of peace.

That woman loves the clean, chic, and minimalist look and feels that the nude palettes bring.

When decorating a home office, which wall should be the pop wall, and what should be on that pop wall?

Introducing SLATE

When decorating an office space, the first wall you see when entering the room should be the “pop wall,” better known as the accent wall.

This wall is typically behind the owner’s desk and the first wall next to the nearest window.

Accent walls are favored because they break up the space, making the room look more spacious.

Accent walls also allow the paint or wallpaper to amplify the room without overdoing it. I highly favor incorporating accent walls in my design because it brings together and solidifies the designed purpose for the space.

What books, art, or statement pieces should be on a coffee table?

Want to learn more about color palettes and other interior design tips? Sign up for our newsletter at www.flourishbyshada.com.

As with anything in your home, the statement pieces placed on your coffee table should reflect you, pieces that you love, enjoy, and take pride in!

For example, I am a designer; therefore, I want items on my coffee table that express my love for design. Unique décor pieces and books on different design styles that are not only functional but also express who I am in my home.

Another example is a client in a sorority where symbolism comes from the elephant. Therefore, when designing her private space, I ensured that that important symbolic feature was present. As soon as she walks into her space, an elephant is facing her with its trunk upward, which symbolizes strength, determination, high goals, and forward movement. Amen!

How do pillows change a space visually? What is the correct way to use lots of pillows?

page 17

What's In?

June/ July 2022

How often does my décor lover buy throw pillows because of the pillow’s color or pattern? You only need that pillow because it goes with your décor, right?

No one thinks about whether the throw pillows are comfortable to lay on or how long they’ll last. The correct way to purchase and maintain your throw pillows is to buy ones with duck-down feather inserts. These are hypoallergenic, durable, easy to clean, fluff, and bring back to life.

Another great mechanism is that your pillow covers are interchangeable once you have your insert. Rotate different colors and patterns as the vibes change in your place. You won’t regret it!

Throw pillows exude the character and definition of space by highlighting first, comfort, and secondly, COLOR! That’s right, I said comfort first but, we will get back to that.

The correct way to utilize lots of throw pillows is to place them in this order: from the outside in, the largest and most neutral pillows, down to the most miniature pillows with the accent color or pattern. This makes that pop of color or pattern the center of attention.

HOME DECOR www.flourishbyshada.com Where can we find quality home decor items at a reasonable price?

Nowhere else other than Flourish Home Collection at www.flourishbyshada.com.

We have various styles and colors of luxury throw pillows, throw blankets, and coasters. Also, feel free to book a discovery call to inquire about any of our available virtual and in-person services. Whether it’s a question about paint colors and furniture or the complete revamp of space, we have you covered.

Follow Me On Instagram @flourishbyshada

Use code: BRINGHOMETHEBACON to get an exclusive discount of 20% off our Flourish Home Collection. www.flourishbyshada.com

SPORTS PHOTOGRAPHY

BEE TROFORTWILSON, SPORTS PHOTOGRAPHER

BEE FEARLESS N CREATE

Bee Fearless N Create I met Bee in 2018 at the HUE LA meeting. I was conducting the group alongside my friend and Co-Founder, Nic B. I wouldn't call Bee shy. However, I would describe her as a silent weapon. She's poised, attentive, pays close attention to detail, and has a quiet confidence that shines through.

When I followed her on social media, it confirmed everything I experienced while meeting her.

Bee's sports photography was so explosive that my mouth hit the floor. I didn't see a photographer or an artist who was creating masterpieces.

The Bacon Magazine caught up with Bee for the 411 and photography exclusive.

Here's what she had to say.

When did you launch Bee Fearless N Create, and where is your studio located?

I launched Bee Fearless studios in September 2020 in Atlanta, GA. It was my covid baby!

The Bacon Magazine

Interview with Bee TrofortWilson, Founder Of Bee Fearless N Create Studio, written by Andrea Walker

Can clients rent out your studio and photography equipment?

Yes, at Bee Fearless Studios, clients can rent our space for an affordable price, and each rental includes photography equipment at no extra cost, including strobes, modifiers, props, etc.

Often, businesses, companies, and brands need constant brand photo shoots. Do you offer a special package or a membership for people who need to use the production space more than once?

Yes, we offer a monthly membership where clients can access 10 or 20 hours per month at a discounted rate.

I noticed that you are more than a videographer and photographer; you do monthly workshops and train other photographers. What can photographers expect to learn through your monthly workshops?

I'm a firm believer in educating photographers on how to understand their equipment and the business of photography. As an artist and entrepreneur, you will be in situations where you will have to learn to troubleshoot, so I provide young photographers with the tools to learn their craft thoroughly and to break any barriers of fear they may have when treating this craft as a profession.

You capture athletes in motion well. What is the difference between shooting an athletic training vs. a wedding or headshot photoshoot?

Photographing athletes is truly about timing! I try to study the sport and the athlete I am working with to pick up on little things to look out for and document when anticipating their movements and action. It's definitely challenging, but I love the mental competition because I'm usually challenging myself in my head.

When did you start shooting Hollywood actors and professional athletes? How has working with them impacted your business?

I started working with professional athletes and actors in 2016. Working with them has helped me in many ways because I feel that I learn something from everyone God places in front of my camera.

Whether admiring someone's work ethic or learning about their journey during the shoot, I always find a gem that I can take away and use within my life to become a better version of myself.

If someone comes in for a photo shoot and is nervous, what are some things to be fearless and create to make a comfortable environment for people who may be a little camera shy?

I always tell people a photo shoot is an experience; as the photographer, you can change the narrative for your client who may feel shy. I always start with music; it's the easiest way to break the ice with someone and get them comfortable.

I see that you have created content for Adidas, Under Armor, Finish Line, TV One, AT&T, and other huge brands.

What is your favorite shoot, and why?

My favorite shoot would have to be the job I did for AMC because it reminded me that God's timing is perfect and that the impact you leave on someone can last for years. The photo editor that hired me for the job was someone I worked with during my internship at People Magazine in 2012. Over 7 years later, I somehow was still on her mind and was able to shoot for a dream job. I use that as a reminder to always put your best self forward because

people will never forget how you made them feel!

BEE TROFORTWILSON What advice would you give the younger version of yourself?

I would tell my younger self to trust the process and enjoy the journey.

What can we expect next from Bee Fearless N Create?

We can expect more workshops, mentoring programs, and amazing art!!!

Learn More: https://www.beetrofort.com/

THE BACON MAGAZINE

www.thebaconmagazine.com | 36

The Bacon Magazine

Talk With A Black Therapist What Black Businesswomen Need To Do This Summer To Improve Mental Health & Wellness

By Carole Davis, MSW, LICSW

When you finally run a critical systems check on yourself, you discover that you are on the verge of burn-out and that your self-care dashboard has been blinking red lights for a quite some time.

Paragraph 4 As a Black woman, you know that your success demands extra sacrifice. Making your mark as an entrepreneur means you are working long days and into the night to keep your family and business going in the right direction.

Others marvel at the strength and resiliency of Black women to achieve success despite overwhelming odds. While we ourselves aren’t sure how we manage the demands of our lives, we often fall right into that Superwoman stereotype and get it all done, generally at the expense of our own wellbeing, especially our mental and emotional health.

The COVID-19 pandemic has turned up the heat a few notches and challenged us in ways that were unimaginable. We took care of everyone and everything, all at the same time. Yet, we are "Strong Black Women and we’ve got this," right?

We make it all look easy. Until the stress and pressure brings us to a breaking point. Then, we become the ‘Angry Black Woman’ lashing out because we just can’t understand why no one can see our pain and that we too need help.

Page 38

Ask A Black Therapist What Black Businesswomen Need To Do This Summer To Improve Mental Health & Wellness

Any of this sound familiar?

When you finally run a critical systems check on yourself, you discover that you are on the verge of burn-out and that your self-care dashboard has been blinking red lights for quite some time. Yet, you ignored the signs; moodiness, irritability, verbally lashing out, functioning against exhaustion, unexplainable sadness, making yourself small, smiling on the outside but breaking on the inside, just to name a few. And the only thing worse than all this, are some of the unhealthy coping mechanisms that you developed along the way that make you feel better in the moment, but…

I know, you are probably thinking, ‘I don’t have time to do any of that! I have too much to do already. I just have to keep things moving.’

Yet, all that you have invested in, everyone and everything that depends on you, sits on the foundation of your mental and emotional health. If that isn’t strong, you are putting everything important to you at risk.

Think of it this way. Without regular checkups and maintenance, our electronic devices, upon which we build our lives and livelihoods – can become destabilized, and unreliable.

ASK A BLACK THERAPIST

Think of how disruptive it is to have your phone or computer crash because you kept pushing it to do more daily, putting off essential updates and maintenance. Then one day, just before a vital video call, the system stops. All those annoying glitches you’ve been ignoring finally catch up to you, and

Summer Of You

your device is now inoperable. The cost of

You go in hard for everyone and everything else.

recovery is now far greater than the few

Now, it's time to put that same energy into

minutes you need to spare along the way to

maintaining that amazing machine that makes it all

keep your systems healthy.

happen: YOU. This Summer, pledge to yourself to prioritize your

Your mental health functions the same way. Every day, you feel the stress and pressure - working too much, sleeping, and eating too little, rushing here and there, suppressing all your thoughts and feelings because you just don’t have the time to deal with them - but you ignore, or miss altogether, the warning signs that you are at a breaking point.

wellbeing. Commit yourself to engage in daily steps of Radical Self-Care. What makes it radical is that for most of your life, you have likely been taught that taking care of yourself is a luxury you cannot afford and has either been a low priority or a nonexistent one. Engaging in Radical Self-Care goes against the grain of everything you have believed to be factual about your own needs and requires that you put your mental and emotional health and wellness on an equal platform with all your other priorities. You must intentionally schedule this time into your life daily because without that level of effort, it won't just happen.

Where To Begin?

HUE INC. THE COME BACK Healing Unties Everyone

ASK A BLACK THERAPIST

The development of an effective self-care routine is the critical foundation for success in every domain of your life. You must give your mind and body the resources needed to function properly because it takes an enormous amount of physical energy to properly maintain your thought processes and healthy emotions.

Let’s start with the Top 3:

First, Rest, and Sleep.

They are different! Try to shut down work and spend

Try to get at 6 to 8 hours of sleep per night. If you are

some time just resting. Calm activities like listening

waking up during the night, write down why you

to relaxing music or watching TV (something funny,

woke up or how you felt when you woke up, and

not disturbing). Overall, anything soothing,

then try to go back to sleep. Also, keep a journal and

repetitive, or non-strenuous that allows your brain to

pen nearby your bed to document any dreams

unplug and pause active thinking is very helpful.

which are indicators that your brain is trying to problem-solve through the subconscious.

Practicing positive affirmations and relaxing with a good read are always great go-to favs for self-care.

If you do work late, try taking a 20-minute power

However, keep an open mind and try new things to

nap the next day to refresh your brain function.

rewire your brain for calming activities. Try some of

Second, nutrition and hydration.

these ideas: Adult Coloring Books (It’s a whole, cool thing.)

Try to eat healthily. You don't have to eat 3 big

Crocheting

meals. A grazing style (eating small meals

Relaxation Apps like Calm, Headspace or

throughout the day) is very helpful in keeping your

Declutter The Mind

brain nourished. Try to eat something with protein

Journaling Books with prompts and activities an

every 3 to 4 hours. Remember to drink lots of water

hour before bedtime

throughout the day. Your brain needs water to

Shut down all electronic devices since the blue

function well. By the time you get the signal that you

light disturbs the brain's ability to rest

are thirsty, you are already dehydrated. This causes your brain to not function at its best.

ASK A BLACK THERAPIST

Third, Exercise and Recreation.

Increase your physical activity and get your blood moving to help improve brain function by hitting the gym, yoga, or pilates. Even a daily, brisk walk is beneficial to getting blood to the brain.

Start a relaxing hobby that lets your mind reboot, like miniature canvas painting or listening to soothing music while doing something enjoyable.

Jewelry making, pottery, or puzzle activities give your mind a chance to disconnect from problemsolving and just let it rest. Apps with left/right brain games are also beneficial for exercising your cognitive abilities. When you check back in with things, you will find that your mind will work smoother, quicker, and with better energy.

Talk It Out

Your Self-Care Plan

Most of us have at least a good idea of what we need for our physical well-being: going to the gym, running, using at-home exercise equipment, or doing yoga. We don’t typically have a lock on addressing emotional wounding through daily healing activities, allowing a better version of yourself to show up with your family, employees, and clients.

Understand that self-care means different things to different people. What works for one person doesn’t scratch the surface for someone else.

What makes you excel as an entrepreneur is an internal drive born out of the pain of facing challenges throughout your life. Your business is your

So, take a moment to observe the picture below and

answer to the world, how you made it all work! So,

answer this question:

take the time now to work on healing that inner girl!

What activities can you add to your list that make you feel like this?

You should incorporate at least one of these types of activities into the day that makes you feel like that.

Dream In Gold Jewelry

ASK A BLACK THERAPIST

Let’s go back to our computer analogy. When your

If you haven’t already done so, make it your business

hard drive has reached maximum storage, you need

this Summer to connect with a therapist with whom

to delete some files to work correctly. Likewise,

you feel a connection. Everyone needs someone to

when we hold too many big emotions, we no longer

talk to, to witness this journey of life with us. Talking

have space to keep it all. That can cause us to act

your thoughts and emotions out with a therapist

unstable, overreact, or explode in a full meltdown.

allows you to unpack the feelings that weigh you

The key is to talk it out.

down, allowing you to have the capacity to deal with other things in your life. It also assists the mind in

The main reason for communication when dealing

organizing thoughts and connecting understanding

with emotions is to vent or problem-solve. Doing

to feelings which supports clearer decision-making.

either of these with friends or family can be helpful to a point, but often they are either overwhelmed

Establishing a good rapport with a therapist can

with their own problems or just don’t know what to

provide you with the tools you need to improve the

say to help us feel better. Also, they will likely

quality of your life and can become part of your

continue to talk to you about it long after you have

ongoing support system. Each therapist is as unique

dealt with the situation and moved on.

as a fingerprint. If the first one isn’t a match, keep looking until you find the right professional that you

Here is where a clinical therapist can help. Everyone

want on your wellness team.

needs someone to talk to, a safe space to pour out their thoughts and express their feelings.

This is your life, so explore therapists until you find the right fit. That does not mean they need to be a “Yes” person. The right therapist is someone you feel a connection with, they will actively listen to what you have to say, and you feel you can trust them to help you process your thoughts and emotions, to help you see perspectives and options, and teach you strategies and interventions to help you navigate your life. Therapy can help you with a wide range of issues including: Anxiety Social Anxiety (Reconnecting with people after the pandemic) ADHD (Attention Deficit Hyperactivity Disorder) Executive Function Disorder (Deals with lack of focus/procrastination/disorganization)

Ask A Black Therapist

Don’t Forget To Engage Your Senses

Reassess And Reclaim Your Energy Radical self-care must include a journey of self-

Finally, don’t forget to grab your favorite scented products and take a journey of your senses! Using your daily hygiene as a spa experience is a great ‘me-time’ activity.

Epsom Salts now have great scents that can transport you to another place and makes for a relaxing bath. Epsom Salt products contain magnesium which is absorbed through the skin and relaxes the muscles.

No time for a bath? Try a great-smelling shower bomb! Soothing your skin with a great lotion or cream is another way to slow down and be present in the moment of taking good care of yourself.

Remember, all your efforts to put others first are to take great care of yourself – mind, body, and soul.

love. Dwelling on past hurts or trauma can drain all your creative energy and keep you stuck in what I call emotional rabbit holes. You know nothing down there will nourish your spirit, but you still spend too much time in that negative space. Begin to implement some of these ideas to feel a greater sense of strength and peace in your day-to-day life: Limit people’s access to your mind and heart and guard them fiercely. When you evaluate your interactions with others, you might be surprised to discover just how much stress in your life comes from dealing with negative people. Limiting your exposure to negativity allows you to recapture valuable energy you can pour back into doing activities that bring you joy.

Pgae 49

ASK A BLACK THERAPIST

Connect to your faith-based support system. Feed your body, mind, and your soul! Explore some excellent inspirational journal prompts.

Stop arguing with others. They aren’t listening anyway. It’s not your job to correct others; it’s their job to come correct. Reclaim that energy and redirect it toward yourself!

Understand that communication of emotions serves two purposes: to vent (get things off your chest) and to problem solve. Be intentional when and with whom you are doing either of these so you can get the response you need.

Stand for your principles and break peoplepleasing habits. Don’t try to convince others about your life by seeking their approval. Live your own life. They’ll figure it out. Or not.

Above all, don’t get discouraged as you embrace new self-acceptance and self-love habits. Positive change takes time. Understand that everyone is not meant to walk this journey with you. Only a few people will truly understand what you are experiencing, and often you will walk alone on your pathway to success as a Black businesswoman. Reframe your thinking from being alone to preserve your strength. You will need it when the masses come and take your business to the next level.

Carole Davis, MSW, LICSW Carole Davis, MSW, LICSW is a Licensed Clinical Therapist specializing in ADHD, anxiety, and depression disorders as well as life coaching services. Her therapeutic style utilizes a blend of Cognitive Behavioral Therapy (CBT) and Solutions Based Therapy treatment approaches for a comprehensive outcome that helps clients build skills to independently manage their lives.

She is the Founder and CEO of ASI Wellness Warmline, an online teletherapy company serving clients in the Washington, DC, and Virginia areas.

You can reach her at ASIWellnessWarmline@gmail.com Phone: 240-346-1730 www.MyWellnessWarmline.com

END BURNOUT. SUNSAMA'S DAILY PLANNING RITUAL PREVENTS UNSUSTAINABLE AND UNFOCUSED WORKLOADS.

IT'S NOT A SPRINT, IT'S A MARATHON

When did you start running marathons? What made you start?

I started consistently participating in longdistance running when I moved to New York in 2011 at 26. I had always been a longdistance runner since I participated in cross country in high school. I joined the team because of a basketball team requirement to maintain our conditioning. After high school, I kept a semi-active lifestyle and participated in several races here and there, but nothing over 5k. After a breakup with a guy I was dating, I needed something to keep me busy and focused outside of grad school. I set my eyes on the 2013 New York City marathon in early 2012. I found out that I could get guaranteed entry into the marathon if I ran nine races and volunteered in a race in 2012.

Once I completed the requirements, I applied for the race, Googled a marathon training plan, and trained myself for the NYC marathon. My only goal at the time was to get to the finish line; I was so proud of myself for finishing something I set my mind to.

The Health & Wellness Issue Nine years later and I'm again, potentially, training for the 2023 NYC marathon. While I'm not as young as I was when I ran the first marathon, my goal is to beat my time from 2013. It's true what they say, with time comes wisdom. I know how to train smarter and not harder this time.

How do you prepare for a minimarathon? Do you train all year?

The best way for me to prepare for my longdistance runs is to create a plan (via Google) and attempt to stick to it. If I miss a run here or there, or every week, I don't beat myself up about it. The most important thing for me is to do something and remind myself I'm doing this for fun. My training long-distance includes a mix of long distance, hills, speed runs, tempo runs, and strength training.

IT'S NOT A SPRINT, IT'S A MARATHON

How has fitness mental health?

impacted

your

Running really has become an escape for me and an opportunity to appreciate the ability to move my body. I don't run to be the fastest person on the course. I know all the things I need to do to improve my time, but that isn't my goal. Running is my time to take care of my body, to appreciate my body, and to listen to my body. Running continues to be something I look at and smile about. I really have accomplished more than I ever thought and more medals than I know what to do with.

What are common misconceptions most people have about running a marathon?

The biggest misconception people have is that you need to be in tip-top shape to begin running. I tell anyone who will listen that running is all you need to be a runner. That's it. Put on some shoes, and find an open space to move your feet. You can start by running short distances and increasing them over a period of time. Before you know it, you'll be able to run longer and faster than you ever thought possible.

If more Black women want to be involved, what are some resources they can use to start learning more about running mini marathons?

If you're the type who likes running with groups, check out @officalblackgrilsrun on Instagram, a community of Black female runners. They have groups in most major cities.

Runners are the nicest people I've ever met.

No one will judge you on your speed, technique, or stamina. You'll find people who love it when others want to participate, and they won't leave you behind. I didn't know any other Black women who ran before I decided to. But I shared my passion with a friend who couldn't run a mile when we went for our first run; she has now ran over five marathons in the past several years.

If you cannot find a group in your area, find a race you're interested in and sign up! The biggest motivation for training is knowing I have paid for a race already, and I have a deadline looming.

When I started marathon training, I could hardly run more than a mile without being out of breath, and I kept going back to my treadmill or trails to run and improve. By the next year, even after I sprained my toe while training and couldn't run for three weeks, I ran the first 14 miles of the marathon without stopping. Nine years later, I'm still so proud of myself.

The Health & Wellness Issue

@callmetitilayo

Marketing for the Culture Summit POWERED BY THE AFRICAN AMERICAN MARKETING ASSOCIATION

An interview with Michelle Ngome Founder of the African American Marketing Association The Bacon Magazine caught up with Michelle Ngome Founder of the African American Marketing Association to learn more about marketing and what the AAMA has to offer Black entrepreneurs.

When was the African American Marketing Association developed and launched? What was your passion for creating this avenue for Black marketers?

MICHELLE NGOME

The African American Marketing Association (AAMA) was founded by Michelle Ngome in February 2019.

The concept is derived from the need of creating a community of Black marketers to discuss industry trends, provide resources, network, and create opportunities for growth.

AAMA is a 501c3 nonprofit organization. Currently, membership is free and we have over 500 members nationwide.

MARKETING FOR THE CULTURE SUMMIT 2022 REVIEW

Tina Bonner @ MFTCS, 2022 What advantages and benefits do the AAMA membership services provide?

Overall, membership provides a community to discuss career or business-related topics and be the first to know about resources and opportunities. We have our monthly professional development series and networking events.

Membership is free and has expanded nationwide since the beginning of the pandemic. For more information, visit aa-ma.org/membership.

Tell me more about the Marketing for The Culture Summit 2022. What did marketers learn and experience from attending?

Photo Credit: Steve & Tega

This past May we held the MFTC Summit in Atlanta, GA. We had over 50 attendees with 16 speakers and 7 sessions. Some of the topics we discussed are Black In Meta with Tina Bonner, and Client Attraction with Marquel Russell, panels included Build Your Agency to Scale, Digital Content, Workflow & Monetization, and Making Livestream Profitable. Attendees learned how to develop a content marketing strategy and system for social media platforms, how to design digital products, as well as leveraging streaming platforms for sales.

Can we look forwards to a Marketing for The Culture Summit 2023?

MARKETING FOR THE CULTURE SUMMIT 2022 REVIEW Absolutely, there are plans to host the MFTC Summit in Houston, TX, in the Spring of 2023.

We received such great feedback about the event that we are excited to move forward.

We are hoping that with the growth and momentum, we want the event to be more impactful by offering attendees more learning options such as streaming or VIP Day. Folks must stay tuned for more details; follow us at @aamahouston.

Does the AAMA have a podcast?

What types of topics/issues do you discuss?

Yes, the Marketing For The Culture podcast started in June 2021. We interview marketers from all backgrounds on their careers, hurdles, wins, and trending topics on the show. We have interviewed Guy Kawaski, Marquel Russell, and Donnie Bryant. In addition to discussing issues that Black creatives face on TikTok, the creator economy, and tips on how to scale your agency.

What are common marketing misconceptions and fears African American marketers face and why?

As Black marketers, creatives, and professionals, we face several issues as a whole. In our industry, whether you’re a content creator or marketer, are you getting an equal salary/brand deal compared to our peers? We know there are some successful Black content creators, but they did not make the Forbes Top Earners List, and it really puts things in perspective of how much money can be made.

Second, are Black content creators receiving the same visibility and ad revenue opportunities on YouTube, TikTok, Instagram, etc? Every platform has its own algorithm but does your content fit the bill to make money on the platform. Often, creators opt-in, but then their impressions go down.

It’s not fair.

Third, are Black marketers in the room when we witness campaigns that miss the mark when it comes to Black History, Juneteenth, or in general?

As Black marketers, we have a lot to consider depending on the lane you work in so it is important to find your tribe to get the support you need.

@AAMAHouston What should a beginner in business know about digital marketing?

Digital marketing is so broad. This is the best breakdown I can provide.

1. Your core message is the nucleus of your brand.

2. Your website is your hub, a centralized location for people to get information about your brand.

3. Content creation allows you to inform and educate your audience on your who, what, why, and how.

4. Social media and digital platforms are your distribution channels for content marketing.

MARKETING FOR THE CULTURE SUMMIT 2022 REVIEW

Do you offer resources and services for people located outside of Houston? How can marketers from around the US get involved?

The majority of our resources are not geospecific. We distribute resources in our members-only Facebook group, newsletter, and social media platforms. Some of the resources include job postings, business RFPs, discounts to conferences, grants, monthly events, and general opportunities.

As an organization, we do not offer resources to people. If a company is in need of a marketer, we share the opportunity in our member-only Facebook group, then the members can decide if they want to reach out to the owner in regards to the request.

The best way to get involved is to go to our website, aa-ma.org.

@AAMAHouston

Meet

Coach HJ

@HEALTHCOACHHJ

2022

The Mother-Daughter Dynamic Duo Coach Hj

COACH HJ

Written by Andrea Walker

I

t's a bird, its plane, it's the Mother-Daughter Dynamic Duo, Coach HJ & Coach Siria

Coach HJ (mother) is a certified personal trainer, Doula, entrepreneur, wife, and mother of 6 beautiful children.

I met Coach HJ in 2018 at a HUE LA Meeting for women and immediately gravitated toward her personality. Not only is she an expert in her field, but she is also extraordinarily down-to-earth and relatable. The Bacon Magazine caught up with Coach HJ recently for the wellness tea, and here's what she spilled:

How long have you been a personal trainer?

What was the turning point that made you take your fitness seriously?

I've been a trainer about 10 years now.

When I lost 45 lbs of baby weight and started to feel stronger and see results was when I couldn't turn back. I began to realize just how unhealthy I was and the importance of the example I was setting for my children. I was 32 and had never been inside of a gym, nor was I an athlete as a child. But I started to feel like an athlete, and I fell in love with this journey without a destination.

I started in health and fitness after I had my 4th child while working in corporate America as a paralegal. I was unhappy with my body and my job. Lol I started to lose baby weight, fell in love with the journey and wanted to inspire other women to learn to find their balance with work, marriage and family as well as prioritizing taking care of themselves. I left my job to be a full time health coach and then started working for a corporate gym. I decided to venture off on my own after about a year and have been independent ever since. I love what I do and who I get to do it with!

I know that you are a mother of six, a wife, and a new grandmother. How do you manage time being an entrepreneur and a matriarch?

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Whew, who has the magic answer to this equation!?? As women, we can carry so much on our shoulders and we tend to just put on our big girl panties and get it figured out. I've had to learn to stop putting my needs after everyone else's. Fill my cup before pouring into others.

That made a huge difference for me. When I felt good and replenished, everyone else will get the best version of me. I write everything down, keep a calendar, I've had to learn to ask for help when necessary and say "no" if it will over extend me, learning to love me first, being ok with not being ok, acknowledging my flaws and things I need to work on has made balancing business, family and fun so much easier.

What is your biggest time and management hack?

Calendaring, keeping notes in my calendar, and to-do lists make time management much easier.

What type of cheat meals do you enjoy eating?

I've tried to get away from the idea of "cheat" meals. Our relationship with food and how we think about it plays a major role in our overall health and relationship with food.

Enjoy what you're eating! Even if it's veggies and a salad or a burger and fries! Find balance! So I try to keep my meals healthy and balanced but I also have a treat or a drink ever so often when I feel the need. I don't want my clients to ever feel like they are depriving themselves of the foods they enjoy. I want them to find balance, portion control and explore options that are healthier and equally satisfying. I personally love a good hearty salad with seafood. Yum! But I also enjoy burgers and pizza occasionally. Depending on what your goals are, calories are super important. But your overall health is affected by what you put in your body regardless of if you're trying to lose, gain or maintain weight. I try to choose foods that have positive effects on my long term health goals and avoid those that don't, e.g. alcohol but I will have a drink in social settings and try to balance out with plenty water.

When did you notice your daughter Sirai started to like fitness, and how did you respond to it?

Dream In Gold Jewelry

THE MOTHER-DAUGHTER DYNAMIC DUO

INTERVIEW

Oh wow, Sirai has always been super outgoing and

So, EHFitness is our baby that we have spent a lot of

active. I can't recall a time she wasn't. She was / is

time and investing into a program that is

my girly tomboy. So whatever she wanted to give a

personalized for our clients, allows them to get meal

try, we encouraged her to try it all. Volleyball, track,

suggestions and recipes, track calories and macros,

tennis, swimming.... she did it all and excelled. She

get a workout routine they can do at home or in the

played tennis the longest and started at 9. In high

gym, etc. There's also virtual group training available

school she decided to focus on track and ran in

which can be done in the comfort and convenience

college. Being active and staying fit is in apart of

of your home. The program can be found at

who she is and I love it. It was part of why I started, I

www.ehfitnessplans.com

wanted to keep up and be able to participate with her.

I love the clothing line launch, and we see that you're doing big things. Tell us more about the

How has working out together improved your

inspiration for naming your fitness line Fierce

mother-daughter relationship?

Period and who is this line created for?

Ahhh, fitness is our connection. We really enjoy doing it together. Once she graduated college, she became apart of my business as a trainer and partner. It's not always easy to run a business together but it has also been a lot of fun.

Well, Fierce Period is more Sirai's baby, but I wanted to support her however I could. She has a strong entrepreneurial mindset and went to school as a Business major. We wanted to use our influence to inspire women always to remember to think, act, dress unapologetically, and BE Fierce, Period. No matter what life throws your way, you are Fierce in

Do you plan on having any mother-daughter

everything you do. We wanted simple, comfortable,

classes or challenges in the future to promote

stylish clothes you can rock in the gym or casual

better health and deeper relationships?

wear in your everyday life. Feeling attractive and looking good typically helps to make you want to exercise, eat healthier, and be more active. Throw on

Oh of course, we come up with ideas all the time to try to promote fitness in our community. We don't currently have anything specific planned but soon!

Sirai is in the military, and deploys ever so often so we work around her schedule.

I see you have a fitness program with your daughter; elaborate about Eudaimonia Health and Fitness.

something cute and be Fierce!

Meet

Coach Saria

@FITLADYBUG

2022

COACH RIA

The Mother-Daughter Dynamic Duo Coach Saria

W

hen I look at you, I see a trailblazer. How do you manage to be a fierce athlete and entrepreneur as a young head?

I appreciate being seen in such a way, so thank you. Being an athlete comes with many responsibilities, but it also taught me to work hard, challenge myself and push to be my best self. I apply this to my businesses. I work to encourage others (athlete or not) to be their best, fiercest selves.

Where did the nickname ladybug come from?

I got in when I was in middle school or high school. I've had a few nicknames because I am the family's foodie, but my dad started to call me ladybug and buggy, and it just stuck.

Ladybugs represent good luck, and red is one of my favorite colors. It has stayed with me for so long that why not be the "Fit Ladybug."

What are some of your passions outside of health and fitness?

I genuinely enjoy music and singing. I grew up watching my dad be passionate about music, recording, and producing, and I built a passion for it myself. I sing from time to time, I love to dance, and I'm all about adventure, whether bowling, karaoke, skydiving, or a good night at home with friends and family.

How do you manage to set an example for your younger siblings and other young women & men who look up to you?

I take pride in setting an example for them.

Being the oldest of 6 isn't a small task, but it is rewarding. I feel it matured me quicker than most, but I do all that I do so that I can show them that anything is possible. Throughout school, I've been there for them and want to show them and my younger cousins that they can count on me no matter what. They can come to me for anything. I finished school, worked in high positions at a young age, started my businesses, and am a leader in the military (Air Force), and I'm not done yet. I know they will do great things. They're already so smart and amazing.

For all the other young men and women, again, I work to show that you can be your fiercest self no matter what your passions are. Loving yourself and pushing yourself is the best thing you can do for yourself and anyone else. Every day may not be easy, but your inner glow will shine as long as you get up and keep going.

Where do you see yourself in the future of fitness?

www.thebaconmagazine.com

I would love to travel and do fitness tours hosting various classes. I will continue to grow and expand my skills and presence. I love collaborating with all kinds of fitness professionals and want to keep building those relationships and hosting events. I use fitness to inspire people to become their best selves and will continue to do so.

Where would you like to see Eudaimonia Health and Fitness in the next three years?

I see myself opening a gym with my Mother. We have grown so much already so, continue we will continue to focus.

What does it mean to be Fierce PERIOD?

To unapologetically think, act, dress, and be fierce PERIOD. I started my own saying and brand years ago. At first, it was to be "fit and fancy," meaning I, or anyone, could be fit and strong but also be fancy and glammed up. I then changed the name to be a little more unique and simple.

To be "fierce" embraces all of that. It encompasses being your best self in the gym, at work, at home, or walking down the street. We can be fierce in our sweats at home, relaxing, or get past that challenging workout working to be our strongest selves.

"Fierce" has many definitions, such as heartfelt and powerful intensity, multifaceted, empowering, and so on.

That is what I encourage everyone to be, including myself. It went from just a saying; then I noticed it caught on and had a presence, so I decided to turn it into something more.

What type of music do you love working out to?

I have quite the variety. I can listen to gospel and get in the zone, but I will also listen to hip-hop and pop. I like a good beat to get me fired up. If I am honest, I can listen to rap music and feel like I am the head honcho of the gym or listen to a passionate song that makes me feel like I am in one of those motivational scenes of a movie like Rocky or Creed. My music depends on my mood, but the goal is to get me and keep me pumped up. Yes, I am the person dancing in the gym.

What are your favorite fitness outfits and your favorite product that you sell on your website?

My favorite fitness outfits are a matching, supportive and comfortable short set. I get hot pretty quickly, especially in the gym, so shorts are usually my go-to, and moving around trying various exercises, I need all the support I can get. I love a gorgeous outfit because feeling good externally gives that extra boost of confidence while in the workout, so not only am I killing it in the gym, I'll look good doing it.

My favorite products have to be my "Buggy Set" because it is super comfortable and stylish. I also love my "Thickem Shorts" because they don't roll up or down, have pockets, and are super comfortable to wear in the gym or casually. If I can have a bonus, the Cheetah on Fire/Snowpanther/Teal Leopard Shorts are a must-have too. One size fits most, comfortably doesn't roll, and who doesn't love—little animal print.

"Fierce" has many definitions, such as heartfelt and powerful intensity, multifaceted, empowering, and so on.

COACH RIA

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