Creating your Self-Care Plan

July 26th, 2022

The rain and cooler temperatures are such a welcome change to begin this week! Random question: Do y’all go through super creative phases? I’m talking about times when your brain is constantly finding solutions to problems you didn’t know existed, but now you have created a detailed plan and developed ways to get others on board as well. I’m only halfway through this process but I’m excited about the new possibilities! My one suggestion, if you are in this phase of your life, is to embrace it and enjoy the journey. As we finish our discussion on self-care, I will be encouraging you to develop your own self-care plan.

Have you checked out my self-care challenge yet? What about the list of self-care ideas on my website? I created these free tools for you to use to help you live your best life. The first steps to developing a self-care plan are recognizing the importance of self-care and discovering the areas where self-care is most needed and could be the most beneficial to your overall wellness. You may feel overwhelmed or spread too thin or stressed out due to daily life, therefore your self-care plan may focus on organization and delegating some responsibilities or saying no to some activities, to give yourself needed mental and physical rest. Once those steps are complete, it is time to develop a list of self-care ideas and figure out how to work them into your daily and/or weekly routines.

I realize I might be making this seem very simple, but please understand that I recognize it is a much more complex process, not simply an overnight change. Give yourself grace as self-discovery and introspection is rarely all rainbows and butterflies. I promise that if you stick with the process, create the plan and execute that plan, you will be able to enjoy your life more and be able to be present in it, not just going through the motions. Your self-care routine or lack of one has a direct impact on your physical and mental health. For example, high stress levels can lead to high blood pressure and other cardiovascular problems as well as forgetfulness and brain fog.

Make sure to reach out to me if you would like help or further guidance in creating your self-care plan. This week’s Young Living product to highlight is Clarity essential oil blend. I love to use Clarity when I am learning a new massage technique, doing bookwork, or just dealing with brain fog. If you are interested in experiencing this blend or any of Young Living’s essential oils, contact me to schedule a time to meet.

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 y’all ~ Lacey

Everyday Self-Care Ideas

July 19th, 2022

We are over half-way through the month of July! How is that possible? Did everyone get a chance to celebrate National Ice Cream Day on Sunday? I took the opportunity to splurge on Cold Stone and it was amazing. I have a weakness when it comes to their Cake Batter ice cream mixed with Reese’s Peanut Butter Cups. Every now and then you should take the time to enjoy the things that matter to you and bring you happiness, in moderation, its self-care. Today we will discuss how to build self-care into your daily life to create the habit of taking care of yourself.

I do not have time to cover all of the ways to incorporate self-care, but I will cover several and list even more on my website: Without further hesitation, here is a starting point for building your daily self-care routine.

  • Create/build a positive mindset
  • Make exercise a priority
  • Try a 24-hour digital detox
  • Create a meditation routine
  • Diffuse essential oils
  • Laugh
  • Get fresh air
  • Practice deep and mindful breathing
  • Play brain games
  • Ask for help when you need it
  • Try a new healthy recipe

By practicing daily self-care, you can help lower your stress level and be on the path to a healthier state of mind. As we discussed a few weeks ago, when we are physically and mentally in a good place, we are able to show up for our responsibilities and others that we love. Another side effect of daily self-care is increased self-awareness and self-esteem. By choosing to exercise or trying healthier recipes, you can also have a positive impact on your physical health.

One of my favorite Young Living products that I use daily is Ningxia Red. It is full antioxidants, minerals, and vitamins that are good for your overall health. In my personal experience with a daily Ningxia Red routine, I have had increased energy, as well as better quality sleep. Contact me if you have further questions about this product or would like to try it. 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

My top 3 Self-care Myths

July 12th, 2022

I never thought I would say that I am looking forward to cooler temperatures, but here I am, in the calm before the storm of what seems to be our 97th heat wave this summer, counting down the days to fall or at least the next break in the heat warnings. I hope everyone is taking advantage of the air conditioning when possible and frequent water breaks when you need to be outside. In addition to the self-care challenge, I also have a list of self-care ideas on my website. If you have additional self-care ideas or practices, let me know and I will add them to the list. This week we will be discussing 3 self-care myths, along with how and why they are not true.

  1. Self-care is only for the rich and famous. This could not be farther from the truth. Self-care is for everyone! Self-care does not have to be luxurious spa days or month-long vacations. If your self-care looks like this, I envy you and want to encourage you to also try more simple and everyday practical self-care routines such as daily morning meditation. What can you add to make your life healthier and more balanced?
  2. Self-care is a reward. Not true, self-care should be continuous. Regularly practicing self-care can help prevent burn-out and help to manage stress. Self-care does not have to be elaborate and time consuming. Also, self-care should be thought of as a preventative measure, instead of a last resort when you reach your breaking point.
  3. Self-care is selfish. Just false. Self-care is not selfish, but very necessary! This is my favorite and not just because it is the tag line for my business, but because it is my most needed reminder. As I have stated before, I am an overachiever and people-pleaser, therefore it is easy for me to overextend myself and neglect self-care in favor of serving others and staying busy trying to do everything. I have learned and am continuing to implement that self-care is necessary for me to perform at my very best.

Is this information helpful at all? It is my goal to first make you aware of how to improve your life and second how to implement small, meaningful changes that will have big results in your quality of life. Just a reminder that you do not have to change all the things today or even tomorrow, give yourself grace in your journey!

This week’s Young Living product to highlight is the essential oil blend Believe. I find this oil to be comforting, reassuring, and grounding. This blend contains two of my personal favorite oils, Frankincense and Bergamot.  Let me know if you would like to experience this oil and I will arrange a time to meet with 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

What is self-care?

July 5th, 2022

Did everyone enjoy the long weekend? Did you spend it at the lake, at the park for a picnic with the family, or relaxing by the pool? I took some time to catch up on household chores and avoid the heat and humidity that was nothing short of oppressive. I also took time to recharge my battery by doing nothing. This month we will be talking about self-care and each week I will invite you to take part in my self-care challenge. This challenge does not require hours of your time each day and it is free!

There are many different definitions of self-care, but the best explanation I found is: “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.” I love this definition for many different reasons, but most especially because it gives you power! Yes, you can take action to influence your life in a positive manner. Self-care is taking care of yourself so that you can function and be present in your daily life. I am sure that we have all heard that you can not pour from an empty cup. We must be heathy, both mentally and physically, in order to accomplish all the things, we must do and want to do any given day.

When was the last time you were on an airplane? Do you remember the safety talk that is given before every flight takes off? They state to secure your own oxygen mask before attempting to help anyone around you. The reason that we must secure our own mask before we are capable of helping anyone else. If we do not have our basic life needs met, in this case oxygen, we do not have the ability to help anybody. I know this may seem basic and by this point I am being redundant, but do not miss why self-care is necessary.

The tag line and motto for my business for over 5 years has been, “Self-care is not selfish, but very necessary!” It’s not just a catchy, cute phrase but something that I believe to my core. I view massage as essential, not a luxury. It can be physically therapeutic if you are dealing with an injury or physical demanding job, or it can be more of a mental escape if you are drained emotionally or need an hour to flee the demands of life. This is self-care! It is not shameful, disgraceful or because you are weak. It’s quite the opposite, because it takes a confident and mature individual to pause and take care of themselves so they can turn around and show up completely for others. I know I probably sound like a broken record at this point, so if you are still reading thank you! I invite you to accept my self-care challenge by clicking here. It is a 5-day jump start to a daily self-care routine!

This week’s Young Living product to highlight is the Awaken essential oil blend. I love to diffuse this blend when I need a pick me up! According to the Young Living website, this oil was created “to help awaken and enhance inner self-awareness to reach your highest potential.”

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

Different ways to meditate, so many options!

June 28th, 2022

It is almost time for one of my favorite holidays – the 4th of July! I have spent many 4th of July’s at rodeos, in the pool, at the lake and attending cookouts. What are some of your favorite things about Independence Day? Maybe you are in a season of your life where you are creating new traditions, tell me about them! As we finish our discussion about all things meditation, I want to share a few of the many different meditation options.

My research this week led me back to, where I discovered some interesting meditation methods.

  1. Walking meditation – This is a great option for anyone who struggles to sit still in silence. Walking while meditating is a great way to sneak in some exercise into your meditation, look at you multitasking! You can listen to music, a mantra or just enjoy nature.
  2. Mantra meditation – This combines meditation with the benefits of positive affirmations. This is achieved by repeating a single word or sound to achieve a meditative state. This is a simple technique and great for beginners to try.
  3. Mindfulness in daily life – I will be the first to admit that this is my goal, but I struggle to achieve this sometimes. My schedule is crazy most days and it is easy to get wrapped up in going from one task to the next, instead of being present and focused on the moment.
  4. Chocolate meditation – Sign me up right now! Grab a piece of chocolate (dark, for extra benefits), relax, smell, taste, and focus. Focus is the key to this, not the chocolate. You can even use different savory foods as a substitute for chocolate if you want.

I cannot wait to try these new meditation techniques and hear feedback about your experience and how it has helped you in your self-care journey!

This week’s Young Living product to highlight is the insect repellant. This is a summer must-have! I have never used a “bug” repellant that has worked this well, not to mention that smells this good. This is just one more way to remove synthetic toxins from your daily routine for a healthier lifestyle. 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

How does meditation relate to stress?

June 21st, 2022

How was everyone’s weekend? I am working on enjoying life by planning lazy days with friends. I work hard and am again planning ways to relax just as hard. Work/life balance has been a hot topic for years and there are many thoughts and theories on how to achieve this. One thought that has proven true in my life is that work/life balance is a myth and unachievable. Stick with me, there is no perfect amount of work versus “life” to achieve, because different seasons of your life will require more work and less leisure time while other times require more running to kids’ sports activities and you sacrifice time at work. Attempting to maintain this balance of schedules can result in stress levels that are extremely high and difficult to manage. The good news is that meditation can help, let’s explore how!

According to, there are many benefits to meditation including lowering stress! Want to build your resilience to stress? Try adding meditation to your daily routine! That is awesome but how does it help you to achieve this? It can help center and ground you when you are mentally and emotionally stressed. What is grounding you ask? Grounding, or earthing as it is sometimes called, is an activity that electrically reconnects you to the earth. Grounding has many more benefits on our bodies than helping with stress. Let me know if you would like more information on the benefits of grounding or a session to learn different grounding techniques.

Our bodies natural response to stress is fight or flight. This response is beneficial during emergency situations and is necessary for survival, however, when your body is in this state for extended periods of time, damage begins to occur throughout the body. Meditation triggers the body’s relaxation response – the exact opposite of fight or flight response. How freaking cool is that!?! I find it amazing that we can help and even cause our bodies to relax, repair and restore itself! If that does not excite you or at least intrigue you, I’m not sure what will.

As mentioned before, by practicing meditation daily you can experience less stress as well as changes in your response to stress, allowing you to recover easier from stressful situations. Research has found regular meditation is linked to decreased reactivity to stressful situations. Want to be in a positive mood more frequently? Try daily meditation, as it has been thought to result in increased positive moods.

Wow! Who knew meditation was so closely related to your stress levels? I find that inhaling, diffusing, or topically applying Northern Lights Black Spruce or another “tree” oil helps to ground me when I’m feeling a little out of touch. Young Living actually has an oil blend called Grounding that was specifically created for this purpose! 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

Is meditation important?

June 14th, 2022

Summer showed up really quick this week! I hope everyone is finding ways to stay cool and hydrated, I mainly stay inside working and have increased my water intake. Do you have any creative ways to survive summer? This week I am taking advantage of a couple short workdays to catch up with friends and spend time enjoying their company. How many times did you meditate this week? This week I will be sharing the importance of meditation, so let’s dive in!

I watched a Ted Talk by Richard J. Davidson called, “How mindfulness changes the emotional life of out brains.” This was an enlightening talk about how mindfulness has changed our world and society today. I will highlight my main takeaways but encourage you to check it out for yourself!

  1. Our brains are constantly changed by forces around us, but we are usually unaware of those forces. The results of our brains being changed unwittingly include distractibility, loneliness, negative self-talk, depression, loss of meaning and purpose in life. These negative mental states have a direct effect on our physical health. Loneliness has proven to be more deadly than obesity.
  2. Pillars of a healthy mind: awareness (the ability to focus your attention and resist distraction), connection (interpersonal relationships consisting of kindness, appreciation, compassion), insight (how we see ourselves and the narrative about ourselves), and purpose (our life is headed in a particular direction).  
  3. Train your brain! By learning through declarative learning (book learning) and procedural learning. Two different types of wiring in your brain. We can change our brains very quickly! Through systematic practice these changes can become your new way of life. Begin with just 3 minutes a day. Create a learned behavior to become a healthier version of yourself and others, as well as change the world.

You may ask yourself how this relates to meditation. Last week we explored the meaning of meditation and discovered that meditation is about promoting awareness, as well as calmness and relaxation. Until today, I never stopped to think that meditation has the power to change society and the world by retraining your brain. It makes me wonder how far the reach of positive changes can extend. How will you choose to change your future through the act of meditation?

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

What is meditation?

June 7th, 2022

It has been a couple weeks since I have posted. I have been focusing on self-care and not allowing myself to be spread too thin. Since I am naturally an overachiever, I tend to put unnecessary pressure and stress on myself to always perform at the highest level and can push off sleep, rest, and self-care. Life is a journey and not a destination, I have found myself repeating this phrase several times over the past month. I am striving to better balance the way I spend my time each day, making sure to allow relaxing time with friends, sneak in a little exercise and plan adventures to experience new places and activities. This month we will be looking at the art of meditation and the importance of at least trying it, as it can help with clarity and focus and be a way to calm your mind.

After looking at many resources, I discovered that meditation has many definitions. Most sourced agree that meditation is a practice to promote calmness, relaxation, and awareness. I really like the way said that meditation “is about training in awareness and getting a healthy sense of perspective, not about becoming a different person, a new person, or even a better person.” That takes away the pressure of learning something new! It allows you to experience meditation instead of worrying about if you measure up to the task. Did you catch that? Meditation is an experience, not a test that will be graded. The only cost involved in trying meditation is your time, but the reward is totally worth it.

Meditation is a skill. The only way to learn and grow a skill is to practice it. Meditation maybe a brand-new concept or practice to you and can be intimidating. Trust me, I was in that exact spot about 4 years ago. I knew I needed to learn to relax and be calm, but felt I needed help and guidance getting started. I downloaded the calm app and found it very helpful. I felt like a fish out of water the first meditation session, but it became easier with time. Today, it is much less uncomfortable. It is still challenging for me to quiet my mind and just be, but still very helpful when I make meditation a priority. When beginning your meditation journey, give yourself grace and start with small goals, maybe 5 minutes or even 3 minutes, progressing from there when you are comfortable. I am not a meditation expert by any stretch of the imagination but have found helpful resources through research and by utilizing my network.

I will be highlighting a Young Living product every week, as it applies to the blog and/or my life. I find diffusing Frankincense or Peace & Calming promotes a deeper sense of connection during my meditation sessions. Contact me with any questions regarding Young Living essential oils and products.  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

How to set yourself up for success, where exercise is concerned.

May 24th, 2022

What a week it has been! I have been crazy busy, trying to keep up with work and plan a couple outings with friends. Summer has announced itself with graduations and thunderstorms. Do you have travel plans for the summer or maybe plans to go to a ball game or theme park? This month we have been talking about movement and exercise. Today we continue the conversation with a list of 6 questions to ask yourself to help yourself up for success, where exercise is concerned.

  1. Is it safe for me to exercise? Always consult your doctor before beginning an exercise routine. They can tell you an appropriate starting point and any warning signs to look for regarding your specific health needs.
  2. What is my goal concerning exercise? Is it weight loss, muscle building, or increasing endurance? Maybe it is to be the healthiest version of yourself or to help you clear your mind and relieve stress.
  3. What exercise do I enjoy? If there is an activity or exercise that you enjoy, it will be easier to stick to your plan. Do not choose an activity that you can not physically do or one that you despise, as this will be an additional obstacle to reaching your goals.
  4. Is lifting weights beneficial? There are many benefits to weightlifting, including losing weight and maintaining and building muscle. I suggest meeting with a personal trainer and/or starting with bodyweight exercises.
  5. Do I need to create a plan? As Benjamin Franklin said, “If you fail to plan, you are planning to fail!”
  6. What should I track? Track activities, weight, photos, body measurements, and food. The more you can track and compare, the more you will be able to see your progress and results. Progress will inspire you to keep going when it becomes mentally challenging to continue your exercise program.

I hope these questions help you in wellness journey. Please remember health and wellness is a journey, not a destination. You will revise your plan constantly to keep moving forward. 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

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

Life with Lacey

Self-care is not selfish, but very necessary!