A Likkle of This & A Little of Dat

Host Phiona “Phi” Durrant sits down with psychotherapist Kimberly Mullen to explore why leaders must heal before they serve, reframing counseling as a strength and offering simple steps for self-care, boundaries, and emotional regulation. The episode addresses healing in the Black community, reconciliation versus cutoff culture, and includes practical tips and a youth perspective from Fiona’s son Jayden on confidence and not internalizing fear.

Phiona and psychotherapist Kimberly Mullen explore how healing shapes effective leadership and service. They discuss guarding the heart, reframing counseling, self-care, forgiveness, and practical steps to begin healing within families and community. The episode includes real stories, strategies to avoid burnout and cutoff culture, and a youth perspective on raising children with hope and resilience.

In this solo episode of A Likkle of This and A Little of Dat, Fee breaks down what it really means to live authentically, speak your truth, and set boundaries without apology. From family tension to workplace challenges, she gets real about the risks and power of being true to yourself. Your voice matters—don’t shrink to fit in.This episode is filled with vulnerable stories, practical reflections, and real answers to your biggest questions:How do I stay authentic without hurting others?Why is authenticity so hard for some people?Is it risky to be real at work?How do I know when I’m living my truth?Key TakeawaysLiving authentically means showing up for what you value—even when it’s uncomfortable.Being true to yourself will offend some people, and that’s okay.Boundaries are part of self-respect, not rejection.Authenticity leads to deeper relationships and stronger communities.Your voice, your truth, and your gifts matter—someone is waiting to hear them.Episode Chapters[00:00] - Intro[00:54] - Living Authentically: Definition and Importance|[03:16] - Staying True to Yourself: Balancing Authenticity and Sensitivity[06:28] - Struggles with Authenticity: Common Challenges[10:06] - Risks of Authenticity: Navigating Vulnerability[11:29] - Final Thoughts: Embracing Your True Self💬 Let’s Keep the Conversation Going! What does authenticity look like in your life? Have you ever had to choose between being liked and being real? DM Fee or leave a comment wherever you’re listening—we want to hear from you! If you found this episode meaningful, subscribe, leave a rating, and turn on notifications so you never miss a moment of real talk. Share it with someone who needs the reminder: You don’t have to shrink to fit in.Connect with Me:Instagram: ⁠@phionaspeaks⁠Podcast: Available on Apple, Spotify, and all major platformsThank you for tuning in. You’re one of a kind. Enough respect. Until next time—if you can’t be authentic, you’re not being YOU. 💕

Hey beautiful souls! It’s your girl Phi, bringing you another soul-feeding, heart-opening conversation on A Likkle of This & A Little A Dat! Today, we’re diving deep into a topic that’s been touching so many hearts—forgiveness. And let me tell you... this one is real, raw, and personal. In this episode, I’m answering your questions about forgiveness—because lately, whether it’s with clients, family, or just talking in the community, I see how heavy this has been weighing on all of us. 🕒 CHAPTERS00:00 - Intro03:02 - Why So Much About Forgiveness?05:09 - Forgiving Without Apology07:21 - Signs of True Forgiveness11:02 - Forgiveness vs. Accountability14:08 - Healing Power of Forgiveness18:02 - Leadership and Care18:57 - Growth Through Criticism20:18 - Developing Forgiveness Skills21:48 - Resentment and Its ConsequencesWhat You’ll Take Away: - Why forgiveness is the ultimate act of self-care and self-liberation - How to forgive without an apology (yes, it’s possible) - How to know if you’ve truly forgiven someone - Why forgiveness doesn’t mean letting people off the hook—it's about freeing YOURSELF - How leadership, emotional discipline, and forgiveness all go hand-in-hand - Personal stories, real-life lessons, and a few of my favourite quotes to leave you reflecting ✍🏾💬 Let’s Keep the Conversation GoingForgiveness isn’t weakness—it’s emotional strength. It’s not about forgetting. It’s about freeing your spirit, reclaiming your peace, and building the kind of emotional wellness that fuels real joy and leadership. 🌿No matter where you are in your journey, you deserve freedom.Connect with Me:Instagram: ⁠@phionaspeaks⁠Podcast: Available on Apple, Spotify, and all major platformsThank you for tuning in. You’re one of a kind. Enough respect. Until next time—if you can’t be authentic, you’re not being YOU. 💕 

Welcome to another soul-stirring episode of A Likkle of This & A Little A Dat! Today, we’re tapping into the transformative power of art and how it speaks volumes—even when no words are spoken. Join your girl Phi in a heartfelt conversation with special guest, ⁠Adubi “Dubi” Akinola⁠—a brilliant visual artist using his canvas to challenge, heal, and uplift. From social justice advocacy to artistic healing, this episode is all about using creativity as a tool for truth and transformation. 🕒 CHAPTERS 00:00 – Intro 02:11 – Art as a Voice: Expressing Without Words 03:21 – Art and Social Justice Advocacy 04:56 – The Healing Power of Art 07:23 – Art and Authentic Self-Expression 09:58 – Mentorship for the Next Generation 13:06 – Connecting with Dubi 17:27 – You Teach Yourself What You Want To Do 19:00 – Final Thoughts from Phiona 20:57 – Thank You for Your Support What You’ll Take Away:  - Why art is a universal language that allows us to express what words sometimes can’t.  - How art and activism go hand in hand when creating real change.  - Stories of resilience and healing through creativity and artistic self-expression.  - Mentorship lessons and why the next generation of artists needs to be unapologetically themselves. 💬 Let’s Keep the Conversation Going What’s your creative outlet? How do you express your truth without saying a word? Drop it in the comments or tag us on Instagram—we’re building a space for authentic expression, community, and growth. Art isn’t just about talent—it’s about freedom, healing, and power. Whether you're an artist, an advocate, or a truth-teller, this episode will leave you inspired to speak with your whole self. Connect with Me: Instagram: ⁠@phionaspeaks⁠ Podcast: Available on Apple, Spotify, and all major platforms Thank you for tuning in. You’re one of a kind. Enough respect. Until next time—if you can’t be authentic, you’re not being YOU. 💕 

Hey, loves! It’s your girl, Phi, back with another soulful episode of A Likkle of This and A Little of Dat. Today, we’re diving deep into the questions YOU sent in — all about balancing career, family, and personal purpose in a way that’s real, honest, and rooted in love. We explore what balance truly looks like (hint: it’s not equal time!), why boundaries matter, how to care for yourself without guilt, and how to stay grounded when family support is missing. Plus, I’m sharing what it means to serve the community without starving your home, and why your purpose is not up for a vote. Episode Highlights: 00:00 – Intro & Family Role in Busy Life 01:09 – Continued Reflection on Family’s Role 02:27 – Balancing Career, Goals, and Family 08:28 – Dealing with Lack of Support from Family 13:37 – Is Self-Care Selfish? 14:38 – Reconnecting with Family After Life Changes 19:36 – Final Thoughts on Family and Ambition 20:34 – Outro Key Takeaways: ✨ Balance is about being intentional, not dividing hours equally 🧭 Boundaries are an act of self-respect — set them with love and without guilt 💖 Self-care isn’t selfish — it’s the foundation for showing up fully for others 🔥 Your purpose is not up for a vote — own it, protect it, walk in it 🏡 Don’t serve the community at the expense of your home — both matter Closing Thoughts: Balance isn’t something we find — it’s something we create. Through habits, passion, boundaries, and intention, you can live a life that reflects who you are and what you love. Don’t apologize for being real. And remember: when you show up with love, everything shifts. What’s one thing you’ll take away from this episode? Let’s keep the conversation going — comment, rate, and share A Likkle of This and A Little of Dat. Until next time, it’s your girl, Phi. Enough respect. And remember: if you can’t be authentic, you’re not being you. 💕

Hey, loves! It’s your girl, Phi, back with another powerful episode of A Likkle of This and A Little of Dat. Today, I sit down with The Honourable Dr. Jean Augustine to talk about finding your voice, honoring our elders, and building a stronger community. In part 2, we explore the importance of knowing our history, learning from those who paved the way, and continuing the fight for progress. Dr. Augustine shares wisdom on intergenerational learning, staying connected to our roots, and why true advocacy needs more than allies—it needs accomplices. Episode Highlights:  [00:00] - Intro [01:58] - It Was Not Always So [07:06] - A Need To Talk To Elders [13:22] - Finding Your Voice [19:07] - Loss in Advocacy Journey [22:38] - Loneliness yet Longevity in Advocacy [25:33] - True Authenticity in Being Yourself [28:14] - Remember You Are Part of Community [29:47] - Closing Thoughts Key Takeaways: 🌱 Know your history—understanding the past helps us shape the future. 🗣 Speak up early—your voice matters more than you think. 💡 Elders hold wisdom—listen, learn, and carry their lessons forward. 💪 Advocacy takes courage—change won’t happen without boldness. 🤝 Be an accomplice, not just an ally—real change requires action. Closing Thoughts: Every opportunity we have today exists because someone before us fought for it. Now, it’s our turn to continue the work, build community, and empower the next generation. What’s one thing you’ll take from this conversation? Let’s keep the dialogue going! Rate, share, and follow A Likkle of This and A Little of Dat to stay connected. Until next time, it’s your girl, Phi. Enough respect. And remember: if you can’t be authentic, you’re not being you. 💕

This week, on 'A Likkle of This & A Little A Dat', I’m beyond honoured to sit down with the legendary Dr. Jean Augustine—the first Black woman elected to the House of Commons in Canada. Dr. Augustine has been a fierce advocate for equity, representation, and amplifying Black voices, and today, she shares her incredible journey, the importance of speaking your truth, and why showing up authentically is essential for creating meaningful change. In this episode, we explore: Dr. Jean Augustine’s trailblazing path to Parliament and her fight to establish Black History Month in Canada. The power of authenticity—why showing up as your true self matters, even when facing resistance. How advocacy and leadership can shape policies, challenge norms, and build a more inclusive Canada. Life lessons on confidence, resilience, and navigating spaces where you are the only Black voice at the table. The importance of representation in media, education, and government Dr. Augustine’s wisdom is a masterclass in leadership, perseverance, and using your voice to create impact. Whether you’re an activist, entrepreneur, creative, or simply looking for inspiration, this conversation is for YOU. CHAPTERS: 00:00 - Intro 00:33 - Welcome Message 03:00 - The Comfort of Speaking 06:29 - Looking for Opportunities 09:45 - Every Job Is Good Work (As Long as It’s Legit!) 13:05 - Believing in Data Collection & Research 17:10 - The Creation of Black History Month in Canada 21:30 - The Power of Speaking Your Truth 💬 Join the Conversation: Dr. Augustine’s story is a powerful reminder that speaking up, showing up, and staying true to yourself can drive real change. What part of her journey resonated with you the most? Drop a comment below—we’re all about learning and growing together!  👉 Don’t forget to hit that subscribe button, give this episode a thumbs up, and tag someone who needs to hear this! Connect with me: 📸 Instagram: @phionaspeaks 🎧 Podcast: Available on Apple, Spotify, and all major platforms Remember, If you can’t be authentic, you’re not being YOU. Thanks for tuning in, and we’ll see you in the next episode! 💕

Hey, love’s! It’s your girl, Phi, and welcome back to A Likkle of This and A Little of Dat! In today’s authentic conversation, we’re keeping it real about finances, relationships, and the mindset shifts that truly empower personal growth. Whether you’re struggling with budgeting, feeling the pressure to “keep up,” or simply looking for practical tips to manage your money and boost your self-esteem, this episode is packed with value!  Here's what you'll gain from this episode:  - Honest discussions on how money impacts confidence, relationships, and mental health.  - Practical budgeting tips to prioritize self-care, set boundaries, and tackle financial stress.  - Real talk about cultural and societal pressures surrounding money and materialism.  - Strategies to break free from guilt, redefine success, and build authentic community.  - Insights from Carolyn, the budgeting queen, on creating emergency funds and mastering financial literacy. 💬 Join the conversation: What resonated most with you? Have you struggled with money and confidence? Share your thoughts below—we’re here to learn and grow together! Episode Highlights 02:02 - Carolyn's Introduction 04:52 - What it is You Try To Reach 09:09 - Take an Assessment of Where You are 13:21 - Setup an Emergency Fund 20:28 - Setting Limitations 25:17 - Life Insurance to Place in Your Budget 33:25 - Carolyn's Podcast “Elevate Your Paycheck” 35:10 - Final Thoughts Let’s connect! 🎧 Podcast: Available on all major platforms. Follow me on YouTube: Click Here Coconut Village Spa: https://www.coconutvillagelifestyle.com  Email me your thoughts and stories: [email protected]  Thank you for tuning in to A Likkle of This and A Little of Dat! If this episode inspired you, share, and follow the podcast. Until next time, it’s your girl, Phi. Enough respect. And remember: if you can’t be authentic, you’re not being you. 💕

Hey y’all, it’s your girl Phi, bringing you another soul-nourishing conversation on "A Likkle of This & A Little A Dat"! Today, I’m sitting down with my amazing friend Talent Partner - Stephanie Tomais to talk about something that’s at the heart of everything we do here—authenticity. We’re diving deep into what it means to have genuine friendships, how cultural differences shape our relationships, and why so many people are afraid to have real, unfiltered conversations. We’re keeping it all the way real—no phoniness, no tiptoeing, just raw, honest talk about confidence, connection, and the power of showing up as your true self. If you’ve ever felt drained by fake friendships, struggled with setting boundaries, or wondered how to navigate cultural differences in your relationships, this episode is for you. Let’s get into it! Episode Highlights 1:25 – What A Little of This and A Little of That is all about—real talk, real stories, real growth. 4:12 – The foundation of Phi and Stephanie’s friendship—asking questions instead of making judgments. 7:15 – The spiritual language, if he is willing that will happen. 12:23 – We say what we mean, mean what we say. If you love me, call it out 18:05 – Leave who they say they are. Coming off as intimidating.  23:44 – Showing up as yourself. Creating a sisterhood. 26:55 – In every friendship, fills a part of you and creates you. 28:30 – Closing words Let’s connect! Guest: Follow Stephanie and her journey at linkedin.com/in/stephanietomais Make sure to subscribe and follow me on YouTube: Here Coconut Village Spa: https://www.coconutvillagelifestyle.com  Email me your thoughts and stories: [email protected]  Whew, what a conversation! Remember, the people meant to be in your life will embrace you for who you are—no filters, no masks. So if you’re ever tempted to shrink yourself to fit in, don’t. The right ones will see you, love you, and grow with you. If you loved this episode, please rate, review, and share it with your friends! And as always, until next time, it’s your girl, Phi. Enough respect, and remember: if you can’t be authentic, you’re not being you. 💕   

Hey, loves! It’s your girl, Phi, and welcome back to A Likkle of This and A Little of Dat! Today’s episode dives into a deep and transformative topic that touches us all: relationships, connection, and intimacy. Together with my sister and guest, Leticia Osei—a registered psychotherapist, nurse, and youth and mental health coordinator—we explore what it means to nurture meaningful relationships while staying true to yourself. From embracing authentic womanhood in marriage to breaking free from societal pressures, this conversation is raw, inspiring, and packed with actionable insights. We’re talking about self-love, communication, and the challenges women face as they juggle countless roles while striving to remain authentic. Whether you’re single, married, a parent, or simply seeking deeper connections, this episode will resonate with you. Episode Highlights 00:00 - Intro 02:19 - Embracing Authentic Womanhood, Marriage, Identity 10:55 - Importance of Self-Care, Boundaries, Wellbeing 13:52 - Tips for Connection, Intimacy, Relationship Improvement 18:00 - Last Words from Dr. Leticia, Closing Thoughts 19:20 - Thank You for Tuning In, Acknowledgments Let’s connect! Make sure to subscribe and follow me on YouTube: Here Coconut Village Spa: https://www.coconutvillagelifestyle.com  Email me your thoughts and stories: [email protected]  Thank you for tuning in to another episode of A LIkkle of This and A Little of Dat! We’d love to hear your thoughts—what resonated with you? What steps are you taking to nurture your relationships and embrace your authentic self? Let us know! Thank you for your support! Until next time, it’s your girl, Phi. Enough respect, and remember: if you can’t be authentic, you’re not being you. 💕

Hey, loves! It's your girl, Phi, back with another powerful episode of A Likkle of This and A Little of Dat. Today, we’re diving into a topic that’s close to my heart: the power of owning your voice and your story. Inspired by the words of Malala Yousafzai and Maya Angelou, we’ll unpack the courage it takes to speak up, the challenges of vulnerability, and how embracing our truth not only liberates us but inspires others to do the same. We’ll explore personal stories, the barriers to speaking up, and why vulnerability is essential for connection and growth. From my experiences as a social worker and entrepreneur to the lessons learned growing up in Jamaica, this episode is all about reclaiming your voice and standing in your truth unapologetically. If you've ever struggled with silence or fear, this conversation is for you. Episode Highlights [1:05] - A beautiful story by Maya Angelou and the fear of her voice. [2:01] - Finding the courage and confidence about your truth. [4:31] - Who feels it, knows it! Breaking the silence. [6:33] - The reward of vulnerability. [8:50] - Growing up in Jamaica [9:45] - Outro Let’s connect! Make sure to subscribe and follow me on YouTube: Here Coconut Village Spa: https://www.coconutvillagelifestyle.com  Email me your thoughts and stories: [email protected]  Thank you for joining me for this heartfelt and transformative conversation. I hope it inspired you to take that first step toward embracing your voice and owning your truth. I’d love to hear your thoughts—how did this move you today? What resonated with you? Let me know, because your voice matters. Until next time, take care of yourself and remember—if you’re not being authentic, you’re not being you. 💕

Hey, it’s your girl, Phi! In this heartfelt episode, I’m joined by the amazing Leticia Osei—a psychotherapist, registered nurse, and youth and mental health coordinator in our Black community. Together, we get deep into one of my favorite topics: self-care. We talk about its true meaning, why it’s essential, and how to practice it even when life feels overwhelming. From setting boundaries to advocating for yourself, this conversation is all about putting yourself on your priority list unapologetically. Leticia and I share personal stories, actionable tips, and candid reflections on why self-care goes beyond the superficial. If you’ve been wondering how to balance life’s demands without losing yourself in the process, this episode is for you. Episode Highlights [1:45] - Leticia reintroduces herself and shares her passion for mental health. [5:10] - Why Phi started practicing self-care as a young mom and the power of boundaries. [10:32] - Self-care vs. societal expectations: redefining what it means to truly take care of yourself. [14:58] - Leticia’s shares 5 practical self-care tips for busy lives and Phi’s 5 inexpensive self-care tips. [18:10] - Conclusion and wrap up Let’s connect! Follow me on YouTube: Click Here Coconut Village Spa: https://www.coconutvillagelifestyle.com  Email me your thoughts and stories: [email protected]  Thank you for tuning in to another episode of A Likkle of This and a Little of Dat! Your support means the world to me. If you loved this conversation, don’t forget to share it with your friends, leave a review, and follow the show so you never miss an episode. Until next time, take care of yourself and remember—if you’re not being authentic, you’re not being you. 💕

Hey, y’all! It's your girl, Phi, kicking off the very first episode of A Likkle of This and a Little of Dat! This podcast is all about creating an open space for real conversations that feed your soul and help us all grow. Together, we’ll dive into lifestyle, relationships, confidence, and the ups and downs of life we can all relate to. It’s honest, vulnerable, and a whole vibe. In this premiere episode, I’m sharing the heart and soul behind the podcast—what inspired me to start it and how I hope it connects with you. We’ll explore the meaning behind the name, reflect on moments that shaped my journey, and talk about the vision for this space. If you’re ready for a podcast that embraces authenticity and celebrates growth, this is it. Let’s grow, learn, and laugh together, y’all! Episode Highlights [1:15] - Welcome to A Likkle of This and a Little of Dat—what the podcast is all about. [3:08] - The Jamaican roots and meaning behind the name. [6:40] - Why creating a space for real, authentic conversations matters so much. [8:22] - My journey and the many hats I wear: mom, wife, entrepreneur, and more. [12:05] - Reflecting on courage and lessons from my 2022 mayoral run. [14:15] - Three quotes that inspire me to keep pushing forward. [16:40] - How your story can inspire others—let’s connect and share! Let’s connect! Follow me on YouTube: Click Here Coconut Village Spa: https://www.coconutvillagelivate.com  Email me your thoughts and stories: [email protected] Thank you so much for tuning in to the very first episode of A Likkle of This and a Little of Dat! I can’t wait to hear how this connected with you. If this inspired you, don’t forget to rate, follow, and share the podcast. Remember: “If you can’t be authentic, you’re not being you.” Let’s stay connected, and I’ll see you in the next episode. Nuff respect, y’all! 💕

In this intro episode, I’m sharing the heart and soul behind A Little of This and a Little of Dat! Get to know me—Phiona, a Jamaican-born entrepreneur, mom, and social service advocate—as I dive into the vision for this podcast. It’s all about authenticity, community, and tackling real-life topics that matter to us every day. Let’s set the tone for meaningful conversations and good vibes ahead! 🎙️✨

Hey all, it’s your girl Phi! I’m so excited to share that my podcast, A Likkle of This & a Little of Dat, is launching on December 2nd—my birthday! 🎉 This journey is all about authenticity, raw conversations, and diving into the things that matter to us daily. I need your support to make this a success! Go ahead and follow, share, and start interacting with me. For those who know me, you already know it’s all about keeping it real and creating spaces where we can have meaningful conversations. Let’s make this launch unforgettable—so, share the love, spread the word, and let’s talk about what really matters. See you soon on December 2nd! 💬💖