Are you doing it wrong? Some common fitness mistakes.

May 11th, 2022

Could summer really be getting closer? The weather is definitely more summer-like in the Kansas City area this week. It’s time to break out the capris and skirts, lemonade, and sun tea! Thank you for all the feedback on the blog, it means more to me than I can adequately express. To know that I am causing you to be more present and make conscious decisions to positively impact you overall health and wellness on a daily basis, reaffirms the purpose of this blog! This week will look at common fitness mistakes and how to avoid them. It is all about setting ourselves up for success!

First, let’s get something straight, I’m not saying don’t exercise for fear of doing it wrong. I want you to stay safe and get the maximum benefit out of your workouts, thus the entire reason for today’s blog. I want you to enjoy working out, or at least not hate it, and to see the benefits of your effort. I know from experience there is nothing more discouraging than putting in effort for weeks and not seeing any results. Let’s learn from others’ mistakes and seek advice from professionals to be efficient and effective in our exercise efforts!

Here are my top 7 exercise mistakes and what to do instead:

  1. Watch your grip! Make sure you do not have a death grip on cardio machines, weight machines or free weights. This allows your body to “cheat” at cardio and can cause tight/overworked forearms when working with weights. Instead practice a light touch or light hold.
  2. Cardio is enough mindset. Strength training helps you build and maintain muscle tone. I recommend meeting with a personal trainer to develop a plan customized to your goals and needs. It can be a meeting that you schedule monthly or bi-monthly or if you feel more comfortable it can be a daily meeting.
  3. Be mindful of your form and body mechanics. This is a personal and professional pet peeve of mine. So many injuries and recurring muscle issues stem from poor form and body mechanics. Again, I recommend meeting with a trainer to learn proper form to help you avoid injury.
  4. Poorly adjusted machines. This piggybacks off the last point. Weight machines are adjustable and if you are unsure how to adjust a machine, ask someone for help and look at pictures on machine to properly adjust for your exercise.
  5. The rushed workout. When it comes to a shortened workout remember quality over quantity. Do not rush through your reps, because your form is more likely to suffer. Try a HIIT work out instead of trying to fit in your normal workout when you are crunched for time.
  6. Lack of mental focus. Focus on the muscle groups the exercise targets. Are those the only muscles you are engaging? Exercise is mental as well as physical. Focus on your breath and muscle contractions.
  7. Stretching cold muscles. Stretching cold muscles can lead to injuries. Stretch at the end of your workout when muscles are warm. Stretching is also a great way to promote relaxation at the end of your workout.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Let’s get moving – simple fitness tips!

May 4th, 2022

What a week it has been! The weather has been crazy, complete with damaging storms and rollercoaster temperatures. Welcome to springtime in the Midwest. I am so thankful for the much-needed rain we have received and the warmer weather that is coming in a week, fingers crossed. My work schedule has been crazy and slightly overwhelming. I have been reminded of the importance to stop and breathe deeply and focus on the things that you can change. The month of May, we are going to focus on movement, which is something that we can control.

Movement is a key component to a healthy lifestyle! That is not to say that we all need to go run a marathon tomorrow or next month, because running is not everyone’s jam. I applaud you if you enjoy running and I will cheer you on as you run in a 5k fundraiser, the daily 2-mile run and everything in between. Running is not the only option when it comes to movement, though.

Here is a list of 8 simple ways to get moving today:

  1. Take the dog for a walk. If you don’t have a dog, volunteer at a local shelter, or start a dog walking business in your neighborhood.
  2. Find a 10-minute workout on the internet, YouTube, or Pinterest, that is low-impact and can be done at home.
  3. Skip the elevator and take the stairs.
  4. Sneak in extra steps where you can, by walking instead of taking the car or not choosing a close parking spot.
  5. Get friends together at a park and go for a walk taking in the beauty of nature.
  6. Yardwork! Mow the lawn using a push mower, plant a garden, redo landscaping or plant flowers.
  7. Housework. Dusting, vacuuming, and changing bedsheets all require movement and are sneaky ways to get in exercise.
  8. Dance it out! In your living room, in your kitchen, at a concert, with friends, no matter where you dance, remember to have fun and dance like nobody’s watching.

Watch for upcoming changes and additions to my blog, as I will be rolling those out next month. Let me know what subjects you want to discuss in the future. My email is lacey@rockstarmassagellc.com, I can’t wait to hear from y’all!  Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Smart and healthy grocery tips.

April 26th, 2022

I cannot believe that April is almost over! I am ready for a busy week and will end the week at a couple volunteer events and the NFL draft. Who else gets excited to see so many lives change as they take the next step in reaching their dreams of professionally playing the sport, they have trained for most of their life? This week we will wrap up our discussion on healthy eating habits versus a diet, by learning what to buy and how to prepare affordable meals.

The first step is to plan meals for a week or longer, I will be the first to admit this is a real struggle. I have trouble predicting what I will “feel” like eating and am in the process of changing my mindset to where I am now look forward to what I “get” to eat later in the week. If you struggle with this also, I recommend planning meals more on the simple side for busy nights and meals that require more effort for days that are not as hectic. Since I only cook for 1, sometimes 2, I often cook enough for 2 so that I can have quick and easy leftovers instead of hitting a drive thru. Make the right thing easy and the wrong thing hard! This is a principle I learned when I was showing horses, but I have found it is appropriate for other areas of my life. Create the path of least resistance and set yourself up for success.

Build a pantry with spices and other necessities buy purchasing items when they are on sale. Items I always have on hand are avocado oil, Himalayan Sea salt (grinder), black pepper (grinder), Mrs. Dash in a couple different varieties. I also have flour, sugar, brown sugar, and baking soda and powder. Again, you don’t have to go buy all of these at once as there are plenty of meal options that do not require of all these items.  I encourage you to buy items in bulk, for those items that you can use before they expire.

Buying fresh fruits and vegetables in season will be a more cost-effective option. Check your grocery items to ensure that the quality is high, so that you are not wasting money by choosing items that are overripe or close to expiring. I have found that searching for local butchers/farms can result in big savings when purchasing meat. Save even more if you have a large freezer buy purchasing ¼, ½ or even whole beef! I am loving this time of year as the farmer’s markets are starting back up and these are great resources for locally sourced food items. I have also been able to find groups on social media that have lists of farms in your state or area. I think I will end this week’s blog, as not to overwhelm you with too much information. As always, reach out to me with any questions or if you would like coaching on how to create a pantry full of good-for-you foods!

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Healthy eating is so expensive!

April 19th, 2022

Time spent with family is the best and just what I needed after a long work week. My travels took me to Nebraska where it rained and snowed intermittently, making me question my decision to travel north. Great food and even better company more than made up for the crazy weather. Our family traditions are taking on new meaning as I view them from the adult perspective, watching my cousins’ children gather eggs and run around. Were you able to implement any new healthy eating habits? I personally found smaller serving sized to be extremely helpful and it gave me time to visit with different family members. This week we will discuss the cost of healthy eating.

It seems eating is expensive, no matter what you eat, but have you noticed that “junk food,” such as chips, often go on sale? Don’t get me wrong, they are sales on carrots, lettuce, and kale, but it is not usually advertised as heavily. You can pick up “complete” frozen meals much cheaper than you can purchase all the ingredients and make it yourself, not to mention the cost of your time to cook said meal. The following is a paper I wrote for my health coaching certification, and I hope it helps to give your perspective on the true cost of your eating habits.

Eating healthy may seem expensive right this minute but could end up saving you thousands of dollars and days/years in the long run. Hear me out:

Eating healthy may cost you more time in going to the grocery store and/or prep time. It may also cost you some time in doing research to discover healthy recipes. It may cost you a little frustration in the beginning as well, as you are learning new techniques for cooking healthy and flavorful food to be more mindful of what exactly you are putting in your body.

Are you ready for the good news!?! I am here to help you through the process. Before we begin the process, let me tell you how eating healthy now is going to save you money now and in the long term:

  1. Decreased prescription drugs now and later in life
  2. Healthy weight management means decreased risk of certain cardiovascular diseases
  3. Option of growing your own food in a garden, tower garden or community garden
  4. Imperfect Foods – delivery service
  5. New skills could lead to a side hustle
  6. New skills you can share with your family and friends that can potentially give you more time with them – truly priceless

You must choose your “expensive,” a little now can reap huge rewards. It’s about investing now versus spending later.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Healthy eating during celebrations.

April 12th, 2022

How is everyone’s week going so far? I’m so thankful for the sunshine and warmer temperatures that come with springtime, but storms can cause me anxiety. I hope y’all are staying safe with the high winds and threat of severe weather so far this week that will be continuing the next couple of days. Do y’all have plans to celebrate Easter with your families? This week lets revisit how to eat healthy or at least healthier for family get-togethers.

If you know that you will have to bring a dish to the celebration, you can control the ingredients by making healthier substitutions without sacrificing flavor. Your dish(es) can include fresh fruits and vegetables, whole grains, and lean proteins. To boost flavor while limiting calories, I lean heavily on my spice rack and vitality essential oils. I am not willing to sacrifice or substitute some things, like mashed potatoes for example, but you could always do baked potatoes or sweet potatoes if your family likes those options. I am sure to limit my serving size of the dishes that are not as healthy, just like in my everyday life.

Another tip is to not skip meals prior to the “big” meal. Skipping breakfast will only lead to hanger and overeating, not to mention a dip/spike in blood sugar levels. I also make sure I drink lots of water, skipping the sugary drinks, because I will be consuming foods that are higher in sugar, further helping to stabilize blood sugar levels. Rounding out my top 5 tips to eat healthier at family gatherings:

3 – Graze on vegetables and fruits before the meal. My family always has a big spread of finger foods available at holidays.

4 – Smaller portions are always the better option and go back for seconds if you are still hungry. This can help you to avoid overeating or falling victim to the “my eyes were bigger than my stomach” syndrome.

5 – Don’t nap after the meal. Go for a walk, help find Easter eggs, play games, and get moving after you eat. Get the blood pumping and burn a few calories before the drive home.

Whatever your plans are this weekend, enjoy time with family and friends and remember the true meaning of Easter. Hint: It isn’t eating peeps or hunting eggs! Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Dieting versus healthy eating habits

April 7th, 2022

How is everyone doing this week? I took a break last week as we dealt with a death in the family and everything that goes along with that type of milestone, including get back into the swing of “normal life.” I’m excited to return to a more normal schedule this week and share with you my knowledge on this month’s topic: food.  This month we will be looking at eating styles, more specifically dieting compared to healthy eating habits.

Your diet consists of the foods that you normally consume, but I’m guessing when you hear the word diet, you probably think of restrictions coupled with lack of variety and fun. What if you could create the habit of eating “good-for-you” foods 80 or 90 percent of the time and allowed yourself to splurge a little for the remaining percentage? That means you could still do taco Tuesdays or happy hour once or twice a week. If I’m being honest with you, any small sustainable change that you incorporate today will set you up for long-term success.

Healthy eating doesn’t have to be hard or expensive! Eating healthy does require effort, commitment, and planning, but I’m here to help you in this journey as a source of both accountability and knowledge. Here are my top 3 tips to begin your journey:

  1. Plan – Create a meal plan filled with good-for-you foods. You can also prep your food in advance to eliminate stress at mealtimes.
  2. Variety – As I have already mentioned, restrictive diets can set you up for failure before you even begin. Purchase healthy snacks that you do not normally eat. Try out new recipes.
  3. Nourishment – Make sure your meals and snacks include the nutrients that leave you feeling full longer. Include a balance of fruits, vegetables, healthy fats, and lean proteins.

Is any of this making sense to y’all? Change doesn’t have to be daunting. If you find yourself overwhelmed, reach out for help. Did you know that I am certified health coach? Contact me to schedule a pantry make over or meal planning. Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Motivation – benefits of a coach

March 23rd, 2022

Can I be real and transparent with y’all for a minute? This week has been a little rough. It has been a struggle to keep my motivation. The weather has turned a little gloomy, which isn’t helping the situation either, but instead of focusing on the negative I am clinging to the positives in my life. If you stop and look for the positive, you will find it. So far this month we have discussed what motivation is, how to create it and how to keep it. We have focused on how we can influence motivation within ourselves, but sometimes we could benefit from the outside perspective and help from a motivational coach.

A motivational coach is not just someone with an outside perspective, but they are a professional, whose job it is to help you clarify your goals, as well as recognize obstacles and the core issues you may encounter as you strive for your goals. They are a sounding board to help you stay on track and hold you accountable to your personal and professional success. After reading through several websites, here are my top 5 benefits to having a motivational coach on your side:

  1. Accountability – Do you ever find yourself procrastinating certain tasks because there is no deadline or maybe because no one else knows about your personal to-do list? I sometimes struggle to reach my goals when I do not tell someone what I’m working towards.
  2. Save time and quicker results – Who else wants to work more efficiently? As I have shared in previous posts, patience is not always my strong suit, that coupled with the fact that I am an overachiever, could be a recipe for disaster without proper guidance. A coach can teach you strategies they have gained from their own and others experience in similar situations, to help you achieve results quickly.
  3. Avoid unnecessary stress – Hello? Have you read my blog? I am all about self-care and reducing/managing your stress. Coaches have several different road maps and can help you avoid unnecessary roadblocks, which can cause excessive stress.  
  4. Boost self-confidence – They can help you recognize self-limiting beliefs and eliminate them. They will believe in you until you and teach you how to believe in yourself. What other people think about you is none of your business.
  5. Find purpose – A coach can help you find and/or redefine your purpose in life and career. They will ask you the tough questions and aid in self-discovery to pinpoint exactly who you are, what your passions are and how to influence those around you.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Motivation – how to keep it

March 15th, 2022

Could this really be the beginning of spring? This is the first week without snow in the forecast, in what seems like forever. You can almost leave the house without a coat, the days are getting warmer, and the sun is shining brightly! I’m not sure if these factors are the reason for my great mood or if it is because I am back to work. It is probably the combination of everything. Whatever the motivation, I am going to cling to it and stick with my optimistic outlook!

Have you brainstormed ways to find motivation to reach your goal, yet? Finding motivation is only part of the battle, keeping it is a whole other battle. This week we will discover some of the secrets to keeping your newfound motivation. Get your notebook ready to jot down these secrets, or at least the ones that could work for you. Let’s go!

According to www.nickwignall.com, here are 10 psychological tricks to staying motivated to reach your goals:

  1. Create meaningful accountability – by partnering with a friend for when you may be lacking the desire to work in the future.
  2. Chunking – We already discussed this in previous blogs. It is when you break down your goal into smaller tasks – This makes the goal more attainable.
  3. Positive reinforcement – We all like positive reinforcement! Give yourself a reward for completing small tasks on the way to your goal.
  4. Visualization. This is daydreaming about your why. What you will be able to do once you reach your goal.
  5. Gentle self-talk – I personally call this giving yourself a little grace. You didn’t complete today’s task, but you didn’t give up and learned a lot in the process.
  6. Seinfeld strategy – track your goals on a large calendar to see how many days in a row you can accomplish the task(s) on your way to reaching your goal.
  7. Social support – Find someone, whose job is to hold you accountable to your daily tasks.  Do not tell them what your big goal is. They are also there to help you celebrate your wins, as well as, to encourage and validate you.  
  8. Productive procrastination – Give yourself permission to procrastinate in small and deliberate ways. Put off the task to the end of your day.
  9. Distractions list – keep a notebook with you as you complete daily tasks to write down a new idea, your grocery list or whatever other internal distractions come your way and refocus on your task. This way you will not forget about the items on the list.
  10. Bumpy wagon plan – create a plan to deal with failures. Failure is not final if you get up and attempt again. You can reach out to a supportive friend and/or reflect on how you could have done the task differently. Most importantly, no negative self-talk! Remember to give yourself grace.

Do any of these secrets catch your eye and sound like a good fit for you? Start by picking just 2 or 3 to try out. Choose the ones that solve your biggest setback. Next week we will discuss the benefits of having a coach to help motivate you. Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Motivation – how to create it.

March 9th, 2022

What a week it has been! I am continuing to feel better each day and today is the day for the first follow up doctor’s appointment, where I should be released to work and drive. I am so excited by the opportunity to return to work, as I have missed my clients and missed doing massage bodywork. Last week we discussed the definition of motivation and today as we continue our discussion, we will discover how to create it.

According to thrivegloabal.com, Self-motivation begins with action. Do something! The first action leads to the second, second action leads to a third, etc. Not just anything, do something specific. For example, if your goal is to run a marathon, start by walking a mile and continue from that point. This article also suggests reducing your to-do list so you can narrow your focus. Here are the 7 ways to increase self-motivation, as recommended by the article:

  1. Simplify – declutter your mind and remove activities that do not excite or motivate you, so your time and energy is reserved in striving for your goals.
  2. Accomplishments – looking at how far you have come versus how far you still need to go, creates momentum. Use specific measurements to track your progress to engage your emotions and create energy.
  3. Set measurable goals – this should sound familiar! This helps to train your brain to focus on what is specific and measurable. Set 90-day goals to begin the process.
  4. Giving – shift your mindset from receiving to giving. Focus on gratitude and the joy of giving to help spark creativity.
  5. Positive habits – create a new positive habit, repeat. This rewires pathways in the brain that will help you create incremental improvements. An improvement of 1% everyday adds up to big results!
  6. Gratitude – be thankful for everything! Gratitude increases your feelings of abundance. Being thankful increases creativity and deepens motivation. Gratitude is not about what others have done for you, but about their value to you and how you feel about them.
  7. Energy up – energy is a big motivator! Better sleep leads to higher energy. Commit to doing things that make you excited and motivated.

Looks like we have some projects this week and a little more self-evaluation as well. All of this adds up to you becoming the best version of yourself. The best version of yourself, for yourself, your family, your friends, your business, your coworkers, and your community. This happens over time and is a process, so remember to be patient and give yourself grace.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Motivation – what is it?

March 1st, 2022

How is everyone’s week going so far? I had surgery last week and am not allowed to go to work for a couple of weeks, therefore it is like ground hog’s day for me. I am getting excited about the warmer weather coming and that means I will be able to walk outside, instead of just around the house! Thank you for all the text messages and phone calls to check on me. I appreciate the care and support. I am feeling amazing and think my recovery is going well. I will know for sure when I see the doctor next week. I am excited to begin our discussion on motivation this month. Motivation is key to achieving goals.

The definition of motivation is “the reason or reasons you act or behave a certain way.” In other words, it is your “why!” Does it make sense now why I spent so much time emphasizing finding your why when setting goals? It is my hope that when you are reading my blogs you see how the themes are constantly being woven together and we are building on previously learned principles. There is a method to the madness/structure of my blog and the reason as to why I changed the structure this year. It is my hope that the information I’m providing in my blog is helping you to make small sustainable changes in your life and improving the quality of your life. Those are lofty goals, but completely attainable! Not because of me, but because of the principles.

If you have not done so already, choose your why for at least one goal this month. Write it down, on a piece of paper. Keep in mind that this will serve as a kick in the pants on days you feel like staying in bed. It needs to strike a nerve and start a fire within you. Your why will most likely create an emotional reaction for you, especially when you think of what life will be like if you stay in bed instead of chasing your goal.

Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!

Have a blessed week ~ Lacey

Life with Lacey

Self-care is not selfish, but very necessary!