Ment To Thrive

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An Empowerment workshop & inside look on Kathryn Freeburg’s journey as a life coach

Everyone has a unique story and I truly believe that everyone’s story is worth sharing. So here is mine…. I grew up in Bowling Green, KY, but I was adopted from Guatemala as a baby. I went to Bowling Green High School and Western Kentucky University. It took me almost 10 years to graduate from college and little did I realize that I was showing myself what I would be helping others believe today: you get to decide the timeline of your life and what you do with it.  I am married to my wonderful and strong husband, Tim, and we have two golden retrievers: Chip and Joanna (yes, like Fixer Upper) and two labs Boom and Blitz (named after the Seattle Seahawks mascots). Our house is full of love and dog hair and we wouldn’t want it any other way, except for a stronger vacuum. I met my husband Tim on a plane as I was on my way to Canada to meet my biological brothers, who I found over Facebook, for the first time… but that’s a story for another day. 

 

Up until the last couple of years, I allowed the opinions of others and society’s “rules” decide my life for a while. I let people influence how I dressed, what I ate, watched or said – I even let them influence what I thought about myself. While I have been very fortunate to have lived an overall  happy life, it hasn’t happened without its fair share of heartache, ugly cries, low bank accounts, anxiety and challenges. But I wanted more than just a happy life- I wanted to live an abundantly joyful life. It wasn’t until my entrepreneurial husband encouraged me to go to a personal growth workshop by Tony Robbins that I realized that I wasn’t serving my purpose and more importantly, myself. After many conversations, budgeting, panic attacks, dreaming and pints of Cookies N Cream ice cream we decided as a family that I would quit my full time job with benefits and I would pursue my dream of being a life coach. Talk about sweaty palms when I turned in my resignation! I remember the day that I walked out of my job for the last time as an employee that I only felt peace and excitement for what I was about to do. I guess you could say that I “Marie Kondo’d” my job and thanked it for helping me pay my bills and meet some incredible individuals who were vessels for some amazing moments, but most importantly I was thankful to my job for showing me that I didn’t have to work a traditional job for my life to have meaning and that I didn’t want to. I want to live a life how I decide and with whom I decide. 

 

Fast forward through trainings, self growth, quiet hustling like a ninja, some anxiety and lots of dance parties in my car with my husband when successes came and here I am. A life coach who is serving others and building a community that is based on love, kindness, compassion and inclusion. I have the privilege to work with individuals of all ages and small groups to help them feel loved and step into who they were born to be: whoever they want to be. 

 

You are here to thrive as you decide. You are not here to be complacent and do the motions of what your friends, mom, boss, teacher, significant other or society as a whole tells you to do. You are here to thrive as individuals to bring your talents and gifts to the community table to help others. As you gain knowledge, confidence and unbury your dreams you step into the state of thriving. You step into the state of gratitude, humility, self confidence, and see yourself for who you are and love it every step of the way. You step into you and who you were born to be. 

 

As your life coach, I stand as your unconditional advocate. I meet you where you are right now and show up to help you grow into the person or place you envision, together. From here on out, you are never alone. I will always be in your corner, even and especially if there are times when it feels like no one else is. You are already worthy of anything and everything you dream of. All you have to do is take one step forward – I’ve got you. I see you. 

 

You are loved and needed in this world. You have a story to share and a life worth living. I am ready to stand with you, but you have to decide when. It is either one day or day one – which one will you choose? 

 

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Beet Box: Healthy Eating Made Simple

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This month we are partnering with Beet Box Produce. Their mission is to make healthy eating simple by offering chef-cooked prepared meals, fresh produce boxes and healthy local groceries delivered right to your home. By partnering with a variety of organic Kentucky farmers, they are able to support local farmers and get their nutritious, delicious food out for you to try. 

Beet Box began in 2014 as a produce delivery service, providing local and organic produce. It wasn’t until 2016 they began meal preparation into their delivery service. In 2018 they opened a store front and built a full commercial kitchen. Michelle Darnall, owner of Beet Box, describes their inventory as a lot of hard to find items, things that you would not walk in and find at your local grocery store.

Beetbox is open Monday through Friday 10-6. Alongside of their prepared meals and grocery delivery subscription, Beet Box has a large store front allowing for pop up shops, local artist events, class series, etc. This local business here in the heart of Bowling Green has a passion for connecting with the community and supporting other small businesses. 

Want to try out Beet Box? Use the code “newbie” to save 20% off of your first delivery. 

 

 

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3 Tips to Start September off Right

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As labor day weekend draws to an end, we all hopefully will head back to work this week with cleared minds and hopefully some rest. September has somehow snuck up on us, and can I just say how rude of summer to come and go so quickly. As business men and women, it is essential that we take each and every day to our full advantage. Today, I’m going to offer three tips to start the month off on the right foot and make it the most productive one yet. 

A new month brings the chance to start new, set goals, accomplish more and overall better yourself. Focus on where you’re at today, where you would like to be in the future and the steps you are going to take to get there. 

Get a good night’s sleep: I’m sure you have heard this one before, but how often have you actually tried to enable it in your routine? Leave your work at work, come home and be present with the ones you love and when it is time to unplug, I challenge you to really and truly unplug this month. Leave your cell phone charging across the room, lay your clothes out for the next morning and get to bed at a decent time. Wake up a bit earlier this month than you’re used to, even if it’s just 15 minutes. Use this time to manage morning tasks, answer emails and eat a nutritious breakfast. 

Set Goals: If you don’t have goals, WYD? This month set goals for yourself or your business. Whether it be one big one or three small ones, the ball is in your court. Put these goals somewhere you will look at them multiple times a day and each time you’re working on something, ask yourself if what you’re doing aligns with a specific goal. If it doesn’t, it probably is taking away from something more beneficial you could be doing. And that leads us to…

Avoid Multitasking: My personal worst. This month, rather than micromanaging one hundred little projects, try focusing on one project or task at a time. Decide how you want to manage your ideas and follow a list or timeline to check things off. Believe it or not, this will actually decrease stress and increase productivity. 

Find an accountability partner to help you establish these goals and stick to them. I hope these few tips help you start September off on the best foot possible! 

 

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Being a Ment-ern

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From: Emily and Juan 

For the past few months, we have had the pleasure of interning at Ment Cowork. Both of us have learned so much in our chosen field. This blog post will focus on what each of us have gained from interning at Ment on an individual level and how we plan to take that into our future endeavors. 

Emily Jones: Digital Media intern 

I have been interning at Ment since February. As soon as I walked into our space here on 911 College Street, I could tell it was special. I was noticeably nervous because I had been on the internship hunt for a while with no luck. I was starting to get anxious because I felt like I had no experience in my field and I was falling behind my peers in my major. However, I knew from early on that Ment was where I was supposed to be. The atmosphere here was something that inspired me when I came in every day. The people I work with were all excelling in their field, so I had to bring what I had to the table. 

I have learned so much during my time at Ment. Coming in, the only experience in public relations I had was working social media for a festival back home—so not much when I began to compare myself to some of my friends who had two or so internships under their belt already. I was able to apply some of the things I was learning in class to what I was doing at Ment. Most of my duties here at Ment were tied to social media and writing this blog right here. My writing abilities have strengthened tremendously and I feel confident planning monthly social media themes and calendars. However, the majority of my growth has been on a personal level. I have become more confident in my abilities. I have been able to grow and come out of my shell. I feel more comfortable talking to people who I may be pitching to or speaking with across the table at a Chamber of Commerce event. 

As far as the rest of my time in Bowling Green goes, I have one more year at Western Kentucky University and will graduate in May 2020. I am majoring in Public Relations and minoring in Digital Advertising. My plan for after graduation changes daily so who knows where I will end up. I have loved interning at Ment beyond words and I hope that you have enjoyed reading my blogs as much as I have enjoyed writing them. 

Juan Dozier: Programs intern 

A couple of months ago, I had no idea what coworking was or even the concept of it. I heard about Ment through Western Kentucky University and I thought it would be great to know a little bit more about what it was and how it would help me with growing my knowledge of marketing. After I sat down and talked with Hayley, I know that this would be beneficial for me.  I started my internship in May and I haven’t regretted interning here one bit. This is my third internship and this is by far my favorite. I have understood the importance of marketing research and brand development thankfully through my wonderful boss. I have learned so much about the community of Bowling Green because of the partnerships we have built. Hayley has given me a lot of valuable information that I am happy I know now and that I will retain for years to come. I could have not found a better internship and I hope to stay in touch with the Ment team and I plan on coming back. 

I will be entering my senior year and will be graduating in the spring of 2020. I plan on obtaining my MBA at WKU and working for the University once I am done with graduate school. I have had a lot of influential people in my life who have taught me the importance of leadership and where it will take you and life and that is something I hope to bring to the university. Four years ago, I had no idea where I would end up and how college was all going to work out, but it has turned out way better than any plan I could have thought of.

Thanks goes out to Hayley, Valerie, and JD for giving us the opportunity to intern at this amazing place. We are so excited to see where Ment Cowork goes in the future! 

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Setting Goals for Success

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Setting goals is an imperative part of the process of becoming successful. However, it is important to note that not all goals are created equal. Setting goals that will end in success is one of the most important things you can do in your career. How you set your goals is just as important as the goals themselves. These tips can help you re-evaluate your goal-setting process as well as get you on the fast track to success. 

  1. Ask yourself why?

Ask yourself why you are setting this goal. Truly understand what you want to get out of it and why it matters so much to you. A common business goal is to make more money. Of course, everyone would probably want to make more money. Analyze why you want more money. Is it because you want all the things money can buy or because it will make you look better in the eyes of people you admire? Will more money make you feel more financially secure or to be recognized for the work you do? 

  1. Believe in yourself. 

Believe you can accomplish what you’re setting out to do. A lot of what holds us back from doing really amazing things in life is our mind. I know it is hard, but learn to silence the noise in your head telling you that you can’t accomplish your dreams. You can do anything you set your mind to! 

  1. Visualize where you want to be. 

This goes hand in hand with believing you can do whatever you set your mind to. Visualize yourself where you want to be in five, ten, twenty years. Where do you see yourself? Place yourself in the roles you want to be in. What does your life look like and what is required of you to get there? The clearer your visions are, the easier it is to accomplish them. 

  1. Write them down.

For me, it helps to get anything big that is floating around in my head out and onto something more tangible, whether that is on an actual piece of paper or a word document on your laptop. Being able to visually see your goals rather than have them in and out of your brain will help you better stick to them. 

  1. Get going. 

You have to start somewhere. Start small and work up to your goals one day at a time. Build up from the small to medium, to large goals as time goes on.  It is hard to understand the big picture when we’re focused on the meticulous details and vice versa, if we are only focused on the large scale, you can be left in the dust of your dreams. According to Forbes, “Knowing the ultimate goal, the middle steps, and the micro steps needed each day completes the picture.”

  1. Hold yourself accountable. 

Every so often, go back to the goals you wrote down and hold yourself up to them. Have you been on track or are you slipping behind? Set a grade for yourself and then vow to get better if you feel as though you need to step it up. Reviewing your goals keep them fresh in your mind and allows you to re-assess them as time goes on. Maybe you have accomplished one and you can cross it off or your realize one needs to be reworked. 

These tips will allow you to set attainable goals for yourself, and by practicing them, will help you achieve them successfully. I know it isn’t always easy and you may want to hang in the towel once in a while, but refer back to these tips and stay focused on the goals you have set. You will be amazed at what you can accomplish. 

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What is Minimalism?

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When you think of minimalism, what comes across your mind? Throwing all of your stuff away and living in a van? Decluttering? Living with only x amount of things? Minimalism, simply, is just living with less. It can take on any meaning or definition you want it to. If you want to be a nomad and toss all of your material possessions, I support you. 

Minimalism is a lifestyle that allows more freedom and flexibility as you are not tied down to many material things and must find true value in the things that you do have. It is not possible to live this life without some sort of possessions but if you want to significantly cut down on yours, it is possible. 

The minimalist lifestyle isn’t one that I necessarily subscribe to, but from afar, it looks like one that I could get behind in some way. I have loads of things in my apartment that just does not serve me any purpose anymore or provide me with any joy (thanks, Marie Kondo.) Being able to acknowledge that you do not need something is the first step. The hard part is actually doing the decluttering and tidying, which will end with a more minimalistic life. 

Our culture here in America is so driven by having material things. People are always looking for the next best thing, whether that be a brand new car, a bigger house, the latest iPhone, or whatever they believe will make them look better in the opinions of the people they care about most. It is not true that having more stuff inherently makes you a better person. It just means you have more stuff. 

By incorporating minimalism in your daily life, you will be able to notice some changes occurring in your life. Some of these lasting effects of minimalism may include: 

  • Less clutter 
  • Being more present in the moment 
  • Reduced financial burden  
  • Freedom from a materially driven culture 
  • A greener lifestyle 
  • AND MORE! 

I have found minimalism to be such an intriguing way to live. I see something so freeing in being able to dump a lot of the nonsense in your life and living with things that only add value to your life. I am not wanting to live in an RV for the rest of my life, driving around the continental United States searching for my next home. I just want a life with less clutter. I am sure a lot of us can relate to that aspect in the minimalism realm. 

The minimalism philosophy is not one that has strict rules you must follow. It is about cutting down in your own personal way. The main tenant of minimalism is just intentionality: being meticulous about what you own and only having things that add value to your life. Every item in your closet is your favorite piece of clothing. Every item in your junk drawer is there for a reason. You don’t have more than you need, and you remove everything you don’t. In the simplest of terms, minimalists don’t find happiness in the things of this world, but rather, life itself. 

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Catching Zzz’s

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When you think of being healthy and creating a healthy lifestyle, what do you think of? Probably eating more green things and less brown things. Maybe going for a walk rather than hitting next episode on that new show you’re bingeing. Now, did you think of more sleep? Our society has become one that believes the less sleep you have, the more productive you are. You’re up for more hours, so you’ll get more work done, right? Wrong. 

As a college student, we’re encouraged to stay up all night cramming for that final in your hardest class or writing that ten-page research paper. It’s normal to hear someone say they didn’t sleep at all before a huge exam. I have been known to participate in some nocturnal study habits in my day, but I feel worse after it. I would have much rather slept a few more hours to give my brain its much-needed rest. 

People are applauded for the low amount of sleep they get. Staying up late working in our Western culture is a sign of a strong work ethic, or that you want to climb your way up the ladder so you’re putting in more hours trying to get that promotion. Make sure to keep your schedule in check. 

Not only has the amount of sleep we get decreased, but the quality of it as well. Late night Instagram scrolling has a bad effect on our brains as we try to wind down for bed. I don’t know the whole science behind it, but the blue light emitted from cell phones mimics real light and our brain perceives it that way. It wakes our brain up, which is the opposite of what you’re trying to do when going to sleep. I am not the best at advice for this category because I absolutely peruse Twitter as I am laying in bed. I know it is bad for me, but I do it anyway (story of mostly everyone’s lives). Maybe if I give this advice I will take it: place your phone away from your bed at night. Put it across your room so you are not tempted to get it, and this will help you get up in the morning too, since you will have to physically get up to turn your alarm off. Sounds like a win-win to me. 

Here’s some rapid-fire facts about why you should get a good night’s sleep is important: 

  • Poor sleep is related to weight gain
  • A bad sleep routine can be linked to greater risk for heart failure and stroke 
  • Sleeping less also increases your glucose levels and can be traced to prediabetes 
  • Poor sleep can also contribute to depression and anxiety

It isn’t all bad, though! There are obviously some fantastic effects a good night’s sleep can have on you:

  • Good sleepers tend to eat less calories, which can help when trying to lose weight 
  • A good night’s sleep can help in cognitive function and productivity (i.e. before a big test!)
  • A good sleep can improve athletic performance 
  • Sleeping the correct amount can aid in digestion and boost your immunity 

I know it is easier said than done, though. You can’t just sleep. Carve out time to enjoy the process of getting ready for bed—clean your bedding, put on your comfiest pajamas, diffuse some calming essential oils, and whatever else makes you feel at ease. Remember to limit your screen time prior to going to bed, maybe switch to reading a chapter from your new favorite novel. We can all get more sleep together, and then maybe the world will be just a little less cranky. 

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International Coworking Day 2019

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If you didn’t know, August 9 is a big day in the coworking industry: International Coworking Day! Spaces from all over the globe are gearing up for this day that celebrates everything about the industry and how far it has come with each passing year. Coworking is not about competition, but rather collaboration and it is this fact that makes this day so important and special. International Coworking Day shows that each space is bigger than themselves, part of a greater global movement.

Coworking as an industry has been around for ten years and only continues to grow as each new year passes. The industry is changing the way people all around the world think about working and is changing societal views of the overall work-life balance.

These stats from GCUC from 2018 (a big coworking conference that we have mentioned before- check them out!) are astounding, and I am going to let these numbers speak for themselves. 

  • There are more than 14,000 spaces in the world
  • There are 1 million members in said spaces 
  • Independently owned and operated spaces account for 93% of the industry 
  • 89% of people who work in a coworking space report being happier as a product of working in a shared space
  • 84% are more engaged and motivated 
  • 73% say that they maintain their sanity throughout the work day 
  • 83% report they feel less lonely 

Coworking as a whole is changing societal pressures surrounding the typical 9-to-5 job. If you consider yourself a “workaholic,” you can benefit just as much from working in a shared space as someone who may only work a few hours a day. The culture of a coworking space is palpable. The industry unites people who come from traditional office settings, those who work from home who are longing to get out of the house and find something different, freelancers and more to create what is known as coworking. Simply put, coworking is changing lives. 

We here at Ment Cowork are celebrating International Coworking Day, too! On Friday from 12:30 until 2, we are going to be out in front of 911 College Street bringing coworking to you. Find our sign (the one in the picture) and come see us. Tell us your -ment word, which is a word that describes you that has our suffix in it. Think empower-ment, commit-ment, enjoy-ment, you name it. Take a picture of your word at our sign and post it on your Instagram story to be entered into a GIVEAWAY for a Ment tee shirt and mug! Who doesn’t love free stuff? Come celebrate International Coworking Day with us, we can’t wait! 

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Getting Zesty – Interview with Emma Napier

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Happy August! Each month for the rest of the year, Ment is partnering with a local business on our blog and social media accounts. This month is Zest Juice for Life, owned by Emma Napier: a 24-year-old from Bowling Green, Kentucky. The local juice shop located in the heart of the downtown scene has many flavors of tasty, healthy juice and they promote a healthy lifestyle in everything they do. 

Emma Napier, a graduate from Western Kentucky University, got her start working in an office for a national company in a corporate office. She was teaching spinning at The Spot next door to what would be her future business as well. She loved her coworkers and the work she was doing but disliked the stuffy and strict culture that was in her cubicle-filled office. “I soon realized that sitting at a desk was not for me,” she recalls.  

                             

Emma knew the previous owner of Zest from her job at The Spot and soon became friends with her. From this friendship, she fell in love with juice. She would drive all the way across town to get juice from the original Zest, the home of the former owner. The owner mentioned selling the business and asked if she knew of anyone who was interested. Emma knew instantly that this was the perfect opportunity to transition out of the cubicle and bought Zest Juice for Life. 

One of Emma’s favorite things about owning Zest is the amazing small business community located in Bowling Green. While she is a fairly new business owner, owners from all over town have offered to help her. “Bowling Green has such a thriving community of small business owners and truly want to see each other succeed,” she notes. She says learning a lot from so many people who have been in the same shoes as her. She has gotten to work with and collaborate with some of them and says they have helped her create her space, the logo, the menu boards, and more. 

  

Of course, I had to ask Emma what her -ment word was, which is a little something we do here at Ment by picking your favorite word with -ment as the subject and having it describe you, such as experiment, achievement, nourishment. Emma said her word was encourage-ment. She aims to be a smiling face to anyone who walks through the doors of Zest, and hopes her encouraging spirit keeps people coming back for years to come. 

Emma’s favorite juice she sells is kickin’ carrot, a juice that contains apple, ginger, and the star: carrots. Other juices you can find at Zest include Kale Yeah!, Jolly Green, Happy Beet, or my favorite, Hula Hooch. 

Check Emma and the rest of the Zest team out on their Instagram: @zestjuiceforlife! 

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