Journaling – getting started

February 23rd, 2022

How are y’all enjoying the rollercoaster Kansas weather? Can we just pick one season and stick with it already? I blame yesterday’s flurries on my mom. She is visiting from Florida and will help me the next couple of weeks as I recover from surgery. She was excited about the possibility of seeing snow for the first time in 3 or 4 years. So, mama bear this snow is for you!

We have covered journaling all month. The only thing left to do is to begin your journaling journey. My suggestion is to make a game plan and stick with it to develop your new healthy habit. I recommend creating a comfortable space, designating the same time each day, purchasing your journal or notebook, and committing to the plan. You got this! Just think of how different your mindset will be and how much closer to your goals you will be in 30, 60, or 90 days, if you begin today! You will be amazed at how much personal growth will take place when you commit to developing a healthy journaling habit.

We will discuss motivation more next month, but when I began journaling and seeing the difference that it made in all aspects of my life, it gave me the motivation to keep going. Your habits and routine will help you on days that you may be lacking the motivation. That is why I believe so much in creating your game plan for success. I began journaling in the morning because by the end of the day I am exhausted and want to relax. Studies show that your mind is most quiet and free from external influences in the morning, which is another reason morning journaling is a great option. My stress level tends to be lower, and my energy level tends to be higher in the mornings. One last reason I prefer to journal in the mornings is to get in the right frame of mind for the day. It helps me to focus on the positive and keep my goals in mind for the rest of the day.

I hope you have enjoyed discovering about journaling this month. I look forward to talking to y’all about motivation next month. 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

Journaling – finding what works

February 15th, 2022

I am coming to you today refreshed and relaxed! That’s right, your girl actually went on a short vacation! I went to one of my all-time favorite places, Oklahoma City. It is important to take short breaks for your mental health and to celebrate your victories, big and small. This probably sounds familiar, as I just celebrated on New Year’s Eve. I am great at celebrating other people’s successes and victories but am still working on applying this to my own life. On vacation I had great steak at my very favorite restaurant, Cattleman’s, and had the chance to experience the amazing cinnamon roll waffle, at the new-to-me Waffle Champions. I always eat very well on vacation! I even stopped at a winery on the way home for a tasting and to take a break in driving.

This week I want to help you find the right journal for where you are now. This requires a little self-discovery and effort but trust me when I tell you it will be worth it. What do you want in a journal? What are you hoping to add to your life by starting a journal? When I began journaling, I needed help staying focused on my goals instead of being overwhelmed by life’s distractions. I also recognized that I was becoming a negative person and needed help with focusing on the positive. I eventually added what I had accomplished on that day to my journal.

If, like me, you are looking to gain a more positive mindset, a gratitude journal is a great starting point. If you are looking to live a more health-conscious life, a food and movement journal would be the place to begin. If you are a frequent traveler (I’m jealous), a journal recording eateries, destinations and attractions would be an option. A Bible journal is the go-to if you are studying a specific book of the Bible. The possibilities are endless, and you can always change or add journals. If you are completely at a loss for what to journal about and/or this is your first-time journaling, I suggest you begin with something simple that has structure. I started daily journaling with 5 things I was grateful for (in the past 24 hours), 10 goals (5-year goals), what I was going to do today to get me closer to first goal, and I added a summary of the day’s activities.

As always, if you have questions or want help in picking a journal, please contact me. 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

Journaling – before you begin

February 9th, 2022

How is everyone doing this week? I am staying busy with work and am very excited to be taking a small vacation for a couple of days to recharge! I tell y’all repeatedly how important it is to schedule self-care and make time for yourself to relax, but I have not always been great about applying this to my own life. It is never too late to create and implement your own self-care plan. Reach out to me if you need assistance in creating your plan.

In the journal that I use, the first instruction was to write down your dreams and what you envisioned your life being in 5, 10 or 15 years into the future. Where you would like to be living, what you do for work, what meals you eat, what exercise you do, where you vacation, etc. This forced me to imagine what life could be and helped me to dream about the future. I used to focus on the here and now or tomorrow or next week. I was too weighed down with the daily struggles to even dare to dream about what life could look like a year or two down the road. This reignited my hope for the future, outside of work.

There is a difference between planning for your future by setting work goals and dreaming about your life 10 years into the future. Dreaming about your life in the future has endless possibilities. Do you remember being a kid and dreaming of being a firefighter or race car driver? For me it was more like a massage therapist for a sports team and a horse trainer. Go back to that place where everything is possible and apply to all aspects of your life, down to the mundane details of food. What meals do you fix for you and your family and what restaurants do you eat at, or at the very least, what type of foods do you consume?

Make this a fun activity and allow yourself plenty of time free from interruptions to complete this task. I started by setting a timer for 20 minutes and realized that was not enough time for me, so I continued writing for another 25 minutes. I was so excited when I started writing that I wanted to keep the momentum going and had to keep writing while I had the vision. I like to be efficient with my time, which is why I thought 20 minutes would be plenty of time, but I underestimated by ability to daydream and my enthusiasm on the subject.

This week, schedule an hour to daydream and write down your thoughts. This has a purpose and next week we will form our goals for the year! 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

Journaling – what is the big deal?

February 2nd, 2022

Football season, for me, came to an end on Sunday. Chief’s fans have been so spoiled in recent years, that losing big games is almost foreign to us now. I am still a fan and like so many years previously, I am looking forward to a couple months of rest and then it will be time for the draft and training camp and the start of a new season this fall. How do you shift your mindset so you can keep moving, even when you did not reach your goal?

This month we will discuss how and why to journal as a way to change your mindset. If you learn to control your mindset, you will realize your power and your goals will be limitless. According to, here are 5 top benefits of journaling for your mindset:

1 – Journaling helps you keep track of your goals. Writing down your goals keeps you organized, allows you to track your activities, including what worked and what didn’t work. This helps with personal growth, especially in the areas of time management and overall organization. I find it helpful, when I review my revenue for a time period, to look back at what activities helped to make it successful or not, so I can strategically plan to reach my future business goals.

2 – Journaling helps you to stay on track when you lack willpower. Journaling provides motivation by showing you how far you have come in your journey and the obstacles/struggles you have overcome. Remembering my past successes gives me the confidence and motivation to keep going.

3 – Journaling helps you to make important life decisions. By listing pros and cons of a situation, making a decision becomes easier and clearer. Personally, once I have listed out the advantages and disadvantages of something, such as learning a new modality, I can make a well-informed decision by weighing it against my goals.

4 – Journaling helps you refine your ego. Our egos are how we perceive ourselves, usually formed by what others told us about ourselves growing up. Journaling helps us not only discover who we are but also who we want to become. The process has helped me to discover my strengths as well as areas where I need to improve.

5 – Journaling helps you find a purpose. Focus on what brings you joy and how you can do more of those things in your daily life. Random acts of kindness make me genuinely happy, a kind word to a stranger or surprising a friend with a drink from Sonic.

I challenge you to begin a journal this month. It doesn’t have to be fancy. I use a plain notebook and paper. 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

Goal setting – conquering obstacles

January 26th, 2022

The football craziness continued this past weekend! There were four great games, complete with speculation about the futures of Aaron Rogers and Tom Brady. The casualty in my life this week is my voice! The Chiefs game proved too much to handle for me and I’m still working on getting it back. Hot tea with honey and plenty of sleep is top priority this week.

Last week I ended the blog by saying, “The mindset growth and mental toughness you develop will prove priceless in the future.” You may be wondering how setting goals and creating your roadmap will cause mindset growth and mental toughness. The answer is the obstacles that you encounter on your journey. The obstacles can be anything from a lack of motivation to financial challenges to unplanned medical treatments and beyond. The key is having a plan to handle possible obstacles.

How do you overcome obstacles standing in the way of your goals? Realizing there will be obstacles is the most important first step. When you are creating your roadmap, think of possible practical things that could go wrong. Don’t spend a lot of time and go down the rabbit hole of endless roadblocks! Allowing yourself to do that can be very discouraging and/or cause unnecessary anxiety. When you think of possible practical obstacles, think of ways to overcome them. There is a difference between being prepared and being a pessimist. The more you prepare to handle difficult situations and successfully navigate past them, the more self-confidence you will gain, which will begin to re-enforce a positive mindset. With each victory you will build momentum towards your goal.

Let me leave you with a personal example that paralyzed me with fear for about a day. Unexpected medical procedure is going to happen. After my freak out and speaking with my support circle, I have a plan. It is as simple as rescheduling appointments, arranging someone to stay with me, informing existing clients of schedule changes and tightening the budget to save money. The plan is simple, the execution of the plan is a little more complicated, but I am confident I will succeed because I have a plan for the roadblock/detour on the way to my goals. Does the thought of making a plan for roadblocks/detours give you reassurance that you can and will reach your goals?

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

Goal setting – creating motivation

January 19th, 2022

What a crazy weekend of football! There were a couple great games, including Big Ben’s last game (maybe). Post season football has been rough on my sleep schedule the past couple of years and this year is proving to be no different. It is a small sacrifice to make for some great entertainment, as teams work towards their ultimate goal of playing in the big game in February. See what I did there?

Why do we set goals, what is the purpose? This is probably something I should have covered week 1, but honestly, I get so excited talking about goal setting that I often skip how goal setting is beneficial and why you should set goals. Goal setting provides motivation. The reality is even the most motivated person in the world has tough days. Sometimes it is a struggle to get out of bed and the struggle can be due to numerous causes: emotional, the weather, physical tiredness, mental burnout, etc. Having goals written down, coupled with your personal why can be the difference in reaching your goals for the week, month or year and always saying that someday you are going to do or be (fill in the blank). I am an overachiever naturally, so I find writing down or reading my goals every morning helps me to stay motivated, both consciously and subconsciously.

Setting goals can help you avoid procrastination. This is similar to staying motivated but creates a sense of urgency. Tomorrow is not promised and just think about how much you will be ahead of the game if you start today instead. I procrastinate when it comes to doing things I don’t enjoy or tasks that are going to be time consuming. It is easy to fall into a procrastination pattern and even make excuses to try to justify your delay. If this is a pattern that you recognize in your life, I would encourage you to have an accountability partner for your goals. Make sure this person is worthy of being in your inner circle.

Goal setting also gives you focus. The goal is a new/unknown destination. You can’t get to a new/unknown destination without a road map or plan. I guess you could, but it would be much easier and quicker to get there with a road map. When I set a new goal, big or small, I then create a plan to get there. Let me be real with you, I do not set small goals any longer. It is not because I think it they are beneath me. If a goal is not challenging, I know I will not take it seriously. Sorry about that detour, just wanted to give you insight and maybe help you avoid the setbacks I have experienced. Back to setting goals and creating a roadmap! The plan or roadmap you create and the journey on the way to your goal will, a lot of the time, end up being more important than the goal. The mindset growth and mental toughness you develop will prove priceless in the future.

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

Goal setting – My personal guidelines.

January 12th, 2022

Have you finalized your goals for this year, or are you overwhelmed by just the thought of completing this task? Maybe you don’t know where to begin and/or are afraid of doing it wrong. First, there is no right or wrong way of setting goals. There are more efficient ways to create and refine your goals. Always remember this is a process and your goals are not set in stone but are adjustable. Life is unpredictable and can through you a curve ball so be flexible and give yourself grace in this process. I want you to succeed in life and reach your goals, but I have not given you my top tips to set your goals. Remember I am here to help and welcome your questions, so reach out and let me know how I can help.

Here are my personal “goal guidelines.” My guidelines are similar to the SMART goals we discussed at the end of last year with one additional requirement: goals must scare you a little bit. Let me clarify, the goal looks almost too big, and you know it will cause you to stretch and work hard as it will not come easy. For example, I have set my financial goals for my company to be a 20% increase over 2021. This number scares me a little because I know it is not a given that my company will grow this year. It is not a build it and they will come situation. It will take consistent effort on my part. I will have to continue to make strategic partnerships and grow my massage technique skillset.

I believe the most important part of creating your goals is to find your why. This is a process and takes time. I recommend allowing yourself 30 to 60 minutes of time to find your why. I like to begin by writing down my dreams and where I would like to be in 5 or 10 years. Allow yourself to really dream without limits and write it all down! How do you spend your time, where do you live, where do you go on vacation, what does your work life look like, what kind of food do you eat, what do you do for fun, etc.? Once you have this done, you need to figure out why this is appealing. You must ask why more than once until you reach the root cause. The reason for my financial increase is so that I can help my clients live a complete life without pain. It is not just so I can make more money or impact more clients. It took me about 45 minutes of taking a deep dive to find my why. To the point I was getting frustrated with the question of why. If you find yourself getting frustrated, take a deep breath, get up and move your body for 5 minutes, but come right back and start again. You can do this! I can’t wait to hear about your goals and your why!

All month we will be discovering how to set goals for the year. Check in next week for more helpful tips. 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

Game plan for 2022

January 4th, 2022

The beginning of the year has proven to be a mixed bag for me. I had a great time trying out a new wine club and restaurant to send out the year followed by enjoying the Plaza lights. Sunday night brought on a severe asthma attack that has put me on the sidelines for a couple days. Do not worry as I am on the mend and will be returning to work soon! This extra time off has allowed me to catch up on rest, bookwork, and finalize plans for the coming year. As far as this blog, I will be focusing more on ways to improve your life by creating healthy habits.

I began setting goals for my business in 2017, by stretching myself in the number of massages I complete each month. I shared my goals with my clients and created an incentive if met and exceeded my goal each month. In 2017, I met or exceeded my goal every month and increased my revenue by 28%. In 2018, I missed my monthly goal in April, May, October, and November and still increased my revenue by 28% over 2017. The following year, I missed my monthly goal 5 different times, but increased my annual income by over 54%! To date, my annual revenue has increased by 400% from when I began setting and sharing my monthly goals. That is a crazy number! Another goal I have had since massage school, I shared in a previous blog, was to consistently see 20 to 25 clients every week. This goal has also been realized this past year. These goals did not happen by chance, but by careful planning, strategic partnerships, and lots of hard work.

I say all of this, not to brag, but to say thank you to my support circle of family, friends, and clients. These individuals are genuinely excited about all of my victories, both big and small. They are the ones who remind me to recognize and celebrate those victories, which is why I celebrated big on New Year’s Eve. Believe it or not, your circle gets excited about your goals and wants you to achieve them, otherwise you have the wrong individuals in your circle. I say this not to offend you but to encourage you to be bold, set goals, and create your supportive inner circle! You have heard all the (sometimes witty) sayings, but they are so true!

  • Keep your circle small
  • Sometimes your circle decreases in size but increases in value
  • You control who is allowed in your inner circle
  • As your life changes, so too might your circle
  • If the people in your circle don’t inspire you, you don’t have a circle but a cage

I encourage you to look at your life and examine your circle. A few changes could bring you an abundance of peace. Build and execute your game plan for a successful 2022! If you have any questions about these subjects, contact me. 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

Set yourself up for success in 2022!

December 28th, 2021

Can you believe there are just a few more days left in the year? These last couple of months have seemed to fly by for me. I can’t decide if it is because of my busy schedule or all the family gatherings for the holidays, but I’m guessing it is probably due to some combination of the two. We have explored the journey to success, how to create strategic partnerships, and how to stay the course until you reach the goal, however, we have not discussed how to create the goal. Today we will learn how to create SMART goals and set yourself up for success!

You may be asking, what are SMART goals? Glad you asked! SMART goals are Specific, Measurable, Achievable, Relevant, and Time-sensitive. The best thing about using this templet as you set goals, is that it can be applied to goals in all areas of your life, from business to health and everything in between. I also find it simpler and less intimidating to use this templet when setting goals. I tend to see things in black and white with few shades of grey, so it is easy for me to ask if what I am doing is serving my goal and if it isn’t I remove it or find something that gets me closer to my goal. Let’s use weight loss as our example today, since that is usually a popular option, especially in the New Year.

Make goals Specific. Don’t just set the goal to lose a few pounds. Instead set the goal of getting to 150 pounds. I will add a brain trick if your goal is weight loss, you are not losing the weight, but you are sending the extra weight away. A friend of mine said that when we lose something, our brains are constantly looking to find it again. I have the goal of becoming healthier and fitting into my pre-Covid jeans.

Make goals Measurable. This is so you can know when you have achieved your goal. You can track your progress and know how much further you must go to reach your goal. You can also track to see what is helping you make progress or if you need to adjust your strategy.

Make goals Achievable. Your goals should stretch you and should take effort. Your goals need to be within the realm of possible. Sticking with our theme, it would be completely unrealistic for me to have the goal of weighing 120 pounds or being a size zero. At that size I would look ill because of my height, amount of muscle, and build.

Make goals Relevant. This is your why! I want to fit into my pre-Covid jeans because I want my stamina, energy level and flexibility back. I was healthier and had less aches and pains when I was taking care of my body and health. That is my why and it carries a lot more influence for me than the jeans are really cute (but they totally are!).  Finding your why usually relates to how you want to feel or something you want to gain or reclaim. Adding emotional words to your why will help on days you need motivation.

Make goals Time-sensitive. By creating time-sensitive goals, you know where the finish line is, and you have created a sense of urgency. Pressure of a deadline can be helpful and light a fire under you to work towards your goal today and not put it off until tomorrow.

Did you find this post helpful? I will be taking the next couple of days to finalize my outline for the blog in 2022. Is there something you want to learn about? Send me a message and I will work in your ideas over the next year. You can find me on social media @rockstarmassagellc or my email at Have a safe and happy New Year!

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

Transform your business and life!

December 21st, 2021

Last week was crazy! I had interviews lined up, but due to schedule conflicts those interviews have been delayed. This week I will be sharing my story on how I have transformed my business and am now experiencing growth of over 200% in 3 years! That is life changing growth in business. How different would your life look if your business grew by 50 or 200 percent?

I just celebrated my 3-year work anniversary at my “new” location inside Love Chiropractic this past Wednesday. This move was such a leap of faith! It was incredibly scary, but obviously worth it! Take a trip with me back in time and let me explain my decisions. I was working at a fitness center doing massage and front office work. I was staying busy but felt like my growth was being limited and discouraged. I knew where I wanted to go as far as my massage business was concerned. It has been my goal, since I was in massage school, to be a full-time massage therapist, doing 20-25 hours of massage every week. I was not achieving this 3 years ago and I felt it was time for a change.

I felt I had outgrown the fitness center and needed to be in an environment where I could actively help clients in their wellness journey. Do not get me wrong, the fitness center was there to help individuals achieve their wellness goals, but I was craving the active interaction. For me this included assessing where the individual was, setting a goal of where they wanted to be, creating the plan to get them there, and helping them along the way. This required more than just showing up or providing a space, because I wanted to be an active participant in their journey.

At a regular networking meeting, our chiropractor in the group (Dr Adam), asked if I knew of any massage therapists looking for space to rent because his practice wanted to bring in a massage therapist to help their patients. I told him we needed to talk after the meeting. I had just decided a couple hours before that I did need to begin looking for office space to move my massage business. It was more than just a geographical change that was needed. I wanted to create strategic business partnerships that would be beneficial for all parties involved. Growth mindset, care in the best interest of the client/patient, and positive work environment were the non-negotiables at the top of my list.

After meeting with Adam and Robyn at Love Chiropractic, I felt like I had found home for Rock Star Massage and my clients. The prospect of working alongside chiropractors with the same mindset when it comes to treating clients for me/patients for them was a huge goal realized! I began to increase my social media presence with regular posts and live videos. I joined a couple different networking groups and promoted my referral bonus. I kept up with my goal setting for the business and the incentives for my clients when I meet and/or exceed those goals.

The opportunity to collaborate on a plan of care, with Dr Adam and/or Dr Robyn, with the individual’s best interest in mind is truly priceless and has exceeded the goal I had in mind when I began this journey. It is also very convenient to be a one-stop for chiropractic and massage sessions and leads to organic referrals that ultimately prove beneficial to our clients/patients. As mentioned in earlier blogs, chiropractic care and massage therapy work very well together, as your soft tissue and structural alignment are addressed when used together.

If you have questions about building a plan or need encouragement to take the next step, reach out to schedule a brain-storming session. I would welcome the opportunity to be a sounding board or coach as you strive towards your next big 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!