Renovation Integrative Health - Work-Life Harmony & Burnout Prevention

11/23/2025

The cold, hard truth: You don't lack discipline. You lack a village. 💔

Let's bust a big myth real quick this :

👉 "You don't need anybody."
👉 Or its business-minded cousin: "If you want something done right, do it yourself."

Baby… that's not strength. That's trauma talking.

We are wired for connection. The most successful leaders aren't lone wolves. They're tribe builders.

The real truth? You don't need everyone. You need your people. Your tribe. The ones who help you rise, who call you higher, who hold you steady, who celebrate the wins and understand the losses without you having to explain a thing. The people who help you hold the vision when yours gets blurry and push you forward when you want to quit.

Especially for business owners and leaders: If you're walking this road alone, you're working way harder than you need to. Your vision needs support. Your dreams need community. Your well-being requires a village.

As part of designing my own life of H.A.R.M.O.N.Y.™, I've been blessed these past few years to travel, to grow, and continue to gather my people. My tribe is the one who lifts, softens, challenges, and steadies me.

This week, I sent a message to someone who's become part of my village, and I want to share a piece of it here:

"I've been building my village, and I'm glad you are part of that village. My village has taught me that everyone ISN'T always out to get you. That we CAN trust, we just need to be very choosy with whom. That, yeah, ugly happens in the world, but it isn't lurking in every corner. There's a lot of good, too. A lot of good people, doing good things, leading good lives. That there's room for all of us at the top. That caring and loving for each other on a one-on-one basis is how we cure the world. That your people will love you even when you mess up, as long as it's not a pattern. That we can forgive ourselves for our past mistakes. We made the best decision we could with the information we had at the time. And so much more. Thank you for being part of my tribe."

Truth Talk: You don't have to do this life alone. You don't have to be the strong one all the time. You don't have to heal in isolation.

The question isn't whether you need people. The question is: Who's in your village?

Find your people. Build your village. Let them love you. Let them push you. Let them help you grow.

Your tribe is part of your self-care.
Your community is part of your healing.
Your people are part of your H.A.R.M.O.N.Y.™

👉 Drop a comment: Who's one person in your village you're grateful for today?

11/21/2025

Contractor nightmares 🤦‍♀️ let's talk about it...

Our freebies - the Harmony Checkup, Self-Care Survey, and Burnout Assessment - aren't working right now.

First, if you recently signed up for one, we can see you in our system, but you didn't get what you came for. We're fixing it and will send you a direct link as soon as it's up and running. Thank you for your patience while we get our s*** together. 🙏

Now, what had happened was... The contractor we paid to build them ghosted. Completely disappeared. And now we're scrambling to find someone else to fix their mess.

Here's the ironic part: I literally help organizations prevent burnout, and right now I'm fighting the exact frustration that LEADS to burnout.

The temptation? Do it all myself. Fire all the contractors. Control everything.

But here's what I know from my own framework: That's a one-way ticket to burnout and the opposite of sustainable growth. If I want to live the work-life harmony I teach, I can't do everything myself.

So instead of spiraling, we're going back to basics:
✅ Following our own H.A.R.M.O.N.Y. framework to stay grounded
✅ Pivoting instead of dwelling
✅ Looking for the solution, not obsessing over the problem
✅ Acknowledging the frustration without letting it consume us

Does it still suck? Absolutely.

But this is the reality of entrepreneurship: Setbacks happen. Contractors flake. Systems break. And in those moments, we have a choice. We can let it become burnout fuel, or use it as a practice run to continue building the resilience we're teaching.

If you're a business owner dealing with contractor chaos, project delays, or that overwhelming urge to "just do it yourself," you're not alone. And if you're wondering how to navigate it without burning out? Start by giving yourself permission to be frustrated AND strategic at the same time.

We'll get our freebies back up. We'll find the right contractor. And we'll come out of this with an even better system.
This is why we created the H.A.R.M.O.N.Y. framework. Because we're doing the basics, we have the strength to stay grounded instead of spiraling. That's what harmony looks like: not perfection, but having the resilience to handle whatever comes your way.

Anyone else been ghosted by a contractor lately? How did you handle it? Drop a comment. I'd love to hear your stories. 👇

11/21/2025

If THIS is you, we need to talk.

If you're struggling to find genuine reasons why you like your job (beyond "the paycheck clears"), it might be time to take a serious look at that answer.

Here's what Jeanine Joy says: "Burnout is a two-front war." Meaning? BOTH sides have to do their part:

- The individual (self-care, boundaries, resilience)
- AND the organization (fair systems, supportive culture, sustainable workload)

You can meditate every morning. You can set perfect boundaries. You can meal prep and have the best self-care routine in the world. But if the ORGANIZATION isn't holding up their end? If the systems are designed to burn you out? You're fighting a losing battle. You can STILL end up burnt to a crisp. Ask me how I know!

Research shows 6 key organizational factors determine whether you'll thrive or burn out:

🔍 Workload - Is it sustainable, or are you drowning?
🔍 Control - Do you have autonomy, or are you micromanaged?
🔍 Reward - Are you recognized or taken for granted?
🔍 Community - Is it supportive or toxic?
🔍 Fairness - Are things equitable, or do favorites get special treatment?
🔍 Values - Does the mission align with yours, or are you faking it?

If most of these are lacking? That's not a YOU problem. That's the organization not doing THEIR part of the two-front war.

And here's the hard truth: You can't win a two-front war by yourself. Sometimes the best thing you can do for your well-being is recognize when the other side has abandoned their post, and make your exit strategy. Not every workplace deserves your talent. No organization is worth sacrificing your health for.

So if someone asks you, “Why do you like working here?” and your brain goes: "404: Reason Not Found," …that’s your sign. You deserve a workplace where your nervous system doesn’t scream every morning

👉 Want to assess where you stand? Take the free H.A.R.M.O.N.Y. Checkup and find out which areas of your life need attention. Link in comments below.

Drop a 😅 if this hit a little too close to home. Or tell us what the funniest reaction you’ve ever seen when someone was asked why they liked their job? 😂



Video originally posted by on Facebook.

11/20/2025

Believe me or not, but one bad chair and a stressful week can land you straight in the hospital.

This is me at the hospital last week. Why? Piriformis syndrome. My leg hurt like hell and was going numb.

And before you think "that could never happen to me" - let me tell you, I KNOW BETTER. I teach this stuff. I help people prevent burnout and physical breakdown. And yet, here I am.

Here's what happened:
I was in Miami dealing with some family issues. Not in my space. Not with my ergonomic chair. No room to do my daily stretches. Literal go-go-go mode. Eating whatever was convenient, not what fuels my body. Breaking every rule, I teach my clients.

And my body? She sent me a bill. With interest!

The truth is, I got sloppy. Life was life-ing, stress was high, and I let my self-care practices slide. I told myself, "It's just temporary," and "I'll get back to it when I'm home."

My piriformis muscle and back had other plans.

So here's your Truth Talk Thursday reality check from someone currently icing her butt:
🚨 Getting up often isn't optional. It's non-negotiable.
🚨 Ergonomics matter. Your back, hips, and sciatic nerve are keeping score.
🚨 You can't sacrifice the basics (movement, stretches, good food, rest) without consequences.
🚨 "Just this once" or "just until things calm down" adds up faster than you think.

I'm sharing this not because I'm proud of it, but because I want you to learn from MY pain instead of conducting this experiment on yourself.

The good news? I'm back home, back to my routine, and working my way back to full function. My ergonomic setup, my stretches, my non-negotiables - they're all back in place.

The lesson? Your body is not forgiving. It WILL collect what you owe. The question is: will you pay the prevention bill or the recovery bill?

Trust me, the recovery bill is WAY more expensive and painful.

👉Let's help each other out. Drop a photo or comment below:

- Your ergonomic setup
- The ONE thing you swear by for staying pain-free
- Your "getting up often" reminder system

Learn from my mistake. Don't end up like me. Your future self (and your piriformis muscle) will thank you.

11/17/2025

Feel like you're constantly spinning plates - one for work, one for family, one for health - watching each wobble as you race to keep them all from crashing? I promise you there's a better way, and I wrote a book just for you.

The essence of "Design Your Life of H.A.R.M.O.N.Y.: 7 Proven Strategies to Protect Against Burnout" is simple: eliminate occupational burnout by creating a life of true harmony. In it, I challenge the myth of work-life balance and introduce a revolutionary framework that actually works.

Through the H.A.R.M.O.N.Y. framework, you'll discover:

✅ Health: Because you can't pour from an empty cup (or a cup filled with caffeine and denial)
✅ Abundance: Reframe scarcity and invite "enoughness" into your life
✅ Resilience: Build bounce-back-ability—without bouncing into exhaustion
✅ Mindfulness: Learn to live in the moment instead of your to-do list
✅ Objective: Gain clarity on what truly matters and let the rest go
✅ Nurture: Connect with your community, set boundaries, and care for yourself like the VIP you are
✅ Yourself: Because you, my friend, are worth prioritizing

I drew from my doctoral research on burnout and personal experience as a mental health professional to deliver a "small but mighty" guide packed with:

🔵 Practical strategies you can start using today
🔵 Evidence-based approaches to preventing burnout
🔵 Ways to create fulfillment without sacrificing your sanity
🔵 The difference between being "nice" and being "kind" (trust me, you want to know this one!)

Take it from me. I've been in the burnout trenches and found my way out. This book offers a fresh perspective on life design. Whether you're a high-achiever on the edge of burnout or simply seeking a more harmonious way to live, I'm here to guide you toward creating a life that works for YOU.

Perfect for:
✅ Professionals seeking better work-life integration
✅ Anyone feeling overwhelmed by life's demands
✅ Those ready to move from surviving to thriving
✅ Leaders looking to prevent team burnout
✅ Anyone who's tried "balance" and found it lacking

👉 Grab your copy. While you are it, get the free workbook to help you do the work and make it stick. Links in comments below.

From the desk of a Doctor of Behavioral Health, licensed mental health counselor, certified trauma professional, and burnout coach who practices what she preaches. Your journey to harmony starts here. No plates required. 😉

11/13/2025

When “Family Is Everything” Costs You Your Peace

No cute video or quote graphic today. Just sharing a real moment. This is me turning losses into lessons, pain into peace, and chaos into harmony

Protect your energy! Stop showing up for people who won't show up for you, or worse, don't even want you around. Because when you do, you won't have the energy left for those who actually do.

This week was hard. And I had to practice what I preach.

In my H.A.R.M.O.N.Y. framework, the Y stands for choosing Yourself with intention. Usually, I’m pretty good at that when it comes to work or social circles. But when it comes to family? When you're dealing with the people who raised you, share your DNA, and know how to push every button, that’s where it gets real. Can I get an amen? 🙌🏾

This week, I chose myself anyway. I’ll spare the drama, but let’s just say: a family member has pattern of choosing to keep the peace, over my comfort. Over what's fair. Over what's right. And for years, I let it slide. Because "family."

But this week? I was reminded of Prentice Hemphill's definition of a boundary: "The closest distance I can love both you and myself." And I realized, over the last 3-4 weeks, I haven't been loving myself nearly as much as I've been loving on this family member. And y’all… that’s not love. That’s self-neglect dressed up as loyalty.

I was hot, in pain, and drained. I chose that discomfort because I was trying to support someone who wouldn't do the same for me. The saga continued from miles away. (Y'all know drama loves attention.) And I made a decision: I will no longer allow myself to be emotionally abused by people just because we share DNA.

They'll say "Family is everything" or "Family is all you got" or "Blood is thicker than water." In my experience? That's not always true. My tribe (including some blood relatives), my chosen family, has been better to me than some of the family I was born into. And that's okay to say out loud.

Because too many of us choose "keeping the peace" over making real peace. We make ourselves uncomfortable. We swallow our emotions. We silence our thoughts. All because we don't want to "rock the boat."

And I'm here to tell you: Rock it!

Your peace is more important than maintaining a false one. Real peace takes work. It means setting boundaries, speaking your truth, and sometimes walking away. Yep, even from family.

It might be hard. And yeah, some won’t like it. They’ll call it disrespect, coldness, or pride. But I call it self-respect.

Love is more than a word, it’s an action. And when the action doesn’t match the word, I’ve learned to say, “Nah, I’m good.”

If you're in a similar situation with family, friends, or even colleagues, here's your permission slip.

✅You don't have to set boundaries. You get to.
✅You don't have to choose yourself. You get to.

And when you do? You're not being selfish. You're being strategic about where you invest your finite energy.
Because the people who truly love you? They'll respect your boundaries. They'll show up for you the way you show up for them. Everyone else? They're showing you who they are. Believe them.

This is what choosing yourself with intention looks like. It's messy. It's uncomfortable. It's necessary. And it's the Y in H.A.R.M.O.N.Y. for a reason.

👉 How about you? When was the last time you chose yourself with intention?

11/12/2025

Which one would you rather pay? Comment below.

11/09/2025

Choose Your Cost! Health or Recovery?

Y’all… your girl is hurting. 😩

The pain shooting down my leg? Real. The sleepless nights? Real. Not being able to sit comfortably? Also real. Struggling to focus because everything hurts? YUP.

And here's the lesson my body is teaching me the hard way:
🧾 The cost of being healthy is high.
💸 The cost of being UNhealthy is HIGHER.

When you skip your rest, movement, nutrition, or stress management... your body will eventually send you the bill. And trust me, she charges INTEREST. Her theme song? Rihanna's "B**** Better Have My Money!" 😅

Look, I have an "excuse." I was away from home dealing with serious family stuff that needed my full attention, all while still working. No time for stretches. Lots of driving. Go-go-go from sunrise to lights out. But that's exactly the point, y'all.
And when life is life-ing, we MUST prioritize taking care of ourselves FIRST so we can show up fully for everyone who needs us.

Self-care is not selfish. NOT taking care of ourselves IS.

Your partner, kids, parents, siblings, your job, your business... they all need you to show up as your BEST self. Can't pour from an empty cup. Can't lead when your body's falling apart.

So now? I'm back on my healing routine:
✅ Ice
✅ Heat
✅ Stretches
✅ Anti-inflammatories
✅ And a FIRM promise to never let this happen again

If you've been ignoring those "small" aches. Back, neck, shoulders, stomach, whatever... PLEASE take care of it before it becomes a bigger problem.

This week, choose your cost wisely: Prevention or recovery? Either way, you're paying. Up to you which bill you want.

👉 What's ONE small way you're caring for your health today? Drop it below! Someone scrolling might need to hear YOUR tip. 💙 (And if you know someone who needs this reminder... TAG THEM. They'll thank you later.)

11/08/2025

When you are stressed, what starts hurting first? Comment below..

💥 Back pain
💥 Neck tension
💥 Sleepless nights
💥 Brain fog

11/07/2025

The cost of being healthy is high. The cost of being unhealthy is higher.
Choose your cost wisely. Prevention always wins. 💙

11/07/2025

WOW. Just... WOW.

A huge THANK YOU to everyone who joined today’s webinar, “Burnout Myths & Realities in the Wellness Industry,” hosted by the amazing team at American College of Healthcare Sciences (ACHS).

The chat was on fire 🔥 — so many thoughtful questions, personal stories, and aha moments. We also had great feedback that reminds me exactly why these conversations matter.

Today, we took another step toward creating lives and workplaces that honor both success and well-being.

💬 Want to see this topic developed into a full course? Let American College of Healthcare Sciences know, and we’ll get to work on making it happen. 🙌

💜 Thank you again to ACHS for having me, and to everyone who showed up ready to learn, share, and grow. Together, we’re on a mission of supporting the world in achieving work-life harmony, one professional, leader, C-suite executive, entrepreneur, business owner, high achiever, and organization at a time.

11/06/2025

⏰ We go LIVE in 1 hour!

Register for free now for Burnout Myths & Realities. It's a free webinar with American College of Healthcare Sciences and yours truly.

🎟️ Register Here: https://achs.zoom.us/.../register/WN_EhPQwAtdTDqSFFLvMFdfTA

See you at 1 PM PT / 4 PM ET!

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