The Summer Sizzle Seminar Series (S4)

Posted by on May 12, 2015 in Blog, brain health, CrossFit Mom, essential oils, Nutrition, Paleo, post-partum, post-partum weight management, Wellness coaching, Zone | 0 comments

I am so excited to offer a seminar series out of my new office location! The first in the S4 series is Hormone Balancing 101. Here are the details: $10 entry fee will automatically submit you for a drawing for a FREE bottle of Young Living Essential Oils​.     WHO: You! WHAT: Learn the basics of leveling out your body’s hormones with food, supplements, essential oils, breathing, and movement. This is an ideal introductory class for: new moms, athletes seeking to improve performance, anyone looking to shed a few pounds, those interested in holistic wellness and disease prevention. WHERE: 3008 Bee Caves Rd, ATX 78746 WHEN: 6/14 at 3pm RSVP: to me at liz@lcrwellness.com or on the FB event page HERE   Wishing you best in...

Read More

Who Will You Be?

Posted by on Mar 10, 2015 in CrossFit, CrossFit Mom, Fitness, Videos | 0 comments

I recently had the privilege of being cast in a commercial for Dick’s Sporting Goods.  I was the “pull up girl”.  Instead of being on the comfortable rig at CrossFit Austin, I used a rickety pull up system with a squishy and narrow grip.  Because of the set-up, I could only do strict pull ups, no kipping. Despite the filming taking place during my CrossFit moratorium, I had a total blast. I managed to crank out so many pull ups that I was sore for three days.  Although I was doing the work by myself, I was surrounded by cameras and the crew.  All eyes were on me, and because of that, I could push myself well beyond my limits.  Towards the end of the commercial, you see me grunting; quite loudly.  That grunt was completely authentic to my effort. Despite the fact that I had not really done pull ups in over a month, despite the fact that my adrenals were still on the mend, I could still find a way to dig deep and give my all. This commercial in itself is very well done and chock-full-o-motivation.  For me, getting to see how I pulled out a good show and left everything I had on that bar makes all the difference. I know that there is still fight left in me.  I will breathe fire again. This year I chose to not participate in the CrossFit Open.  I left my ego at the door and am back to the beginning to focus on form and technique while I get my lungs back to Fran-tastic condition. The words in this commercial ring true in my ears and spark fresh motivation.  Who will you be?  Get after it and find out.  I’ll see you at the finish line. For your viewing pleasure:   Wishing you best in...

Read More

What’s a Wellness Coach?

Posted by on Feb 26, 2015 in Blog, Videos, Wellness coaching | 0 comments

I believe that there is a place for Western medicine.  I believe that in certain instances, real medical intervention is necessary.  I also believe, that many ailments and health issues can be remedied by our own actions and health behaviors. It is time for us as a society to focus on prevention and total body wellness instead of zeroing in on symptoms alone. Take this short fable for example:   WITH A TRADITIONAL MD Patient: hits hand with a hammer “Doctor, my hand hurts.” Doctor: “I see it is broken, let’s put a wrap on it.” applies appropriate dressing 1 Week Later Patient: hits hand with a hammer, again “Doctor, that helped a little, but my hand still hurts.” Doctor: “Let’s try something stronger.” puts a cast on the hand The Next Week Patient: hits hand with a hammer, cracks cast “That’s a little better, but my hand still hurts.” Doctor: “Your hand needs to be amputated.” Cuts hand off.   ALTERNATIVE OPTION Client: hits hand with a hammer “Coach, my hand hurts.” Wellness Coach: “I see you are hitting your hand with a hammer.  Have you tried not doing that?” Client: looks at hammer “But, I’ve always had this hammer.  I’m not ready to let it go.” Wellness Coach: “Ok. Let’s try not hitting your hand so hard this week and we’ll see how you feel.” 1 Week Later Client: taps hand with hammer “My hand is feeling better, but it’s still a bit tender.” Wellness Coach: “Great progress!  Let’s see if we can switch to a plastic hammer this week.  Keep lightening up on your hand.” The Next Week Client: “My hand feels better than it has in years!  I think I’m ready to put the hammer away for good.” Wellness Coach: “That was all on you!  Great job and enjoy that fully functioning hand.”   As a Wellness Coach, it is my  intention to work with you one-on-one to correlate your health concerns with your lifestyle habits.  Those habits may or may not be exacerbating some symptoms that can be remedied by your own actions.  I am not claiming to be a healer or magician, but an objective third party to help give you a new perspective on your health behaviors.  Together, we will discuss several options and alternatives that may just be the fix you need in order to enjoy your life to the fullest. Changing lifestyle habits can be exhilarating and terrifying.  As a Wellness Coach, I work with you step by step and offer support along the way to ensure that these changes become a part of your daily life. I am that voice that can help you see the nail that needs to be removed so you can remove it yourself.  (In the event that you...

Read More

Sleep Tips from an Insomniac

Posted by on Feb 18, 2015 in Blog, Clinical Aromatherapy, Paleo, post-partum, progesterone, supplement, Uncategorized, Wellness coaching | 0 comments

Sleep.  We all know that we’re supposed to get 8 hours of sleep.  It’s one of those old recommendations from childhood, like how grandma always told you to eat your vegetables.  “Treat others how you wish to be treated.”  “Don’t talk with your mouth full.”  “Sit up straight.”  “Get your beauty rest.” We have all heard of the increased incidence of cardiovascular disease, decreased immune system function, higher rates of depression, and reduced tolerance to stress that are associated with poor sleep. If we know all these things, why are we such an exhausted society?  Many of those who do keep the mojo up all day often rely on energy drinks and coffee.  There are some who enjoy quality sleep on a regular basis, or can at least replenish their inadequate sleep on the weekends.  They are NOT parents of infants or young children. I have had issues with insomnia since I was 8.  It has been a life-long issue, and I like to consider myself well versed in sleep deprivation and home remedies.  At one point in my life, I managed to improve my sleep significantly through nutrition and supplements.  Since having a baby, my body needs a little extra help beyond basic nutrition to get some zzz’s.  After two years of raising Sterling, my body still has a difficult time sleeping through the night.  Sterling is a pretty good sleeper, but sometimes will wake up in the middle of the night.  He’ll either cry for me or come to our room.  Even after we get him back to sleep, my body has a hard time going back to sleep.  It is especially irritating on nights that Sterling sleeps soundly until 7am, but I wake up multiple times. Through continued work with lifestyle, nutrition, and mild supplements, my quality sleep is an ebb and flow.  I am so thankful that I can get help for sleep without the use of prescription pills.  While I am currently in a pretty nasty insomnia spell as I write this (it’s been almost 2 weeks since a good night’s sleep and last night was a disaster), I remain hopeful that rest is just around the corner.  I saw a  few recent posts from women on a couple of internet mom groups asking about tips for sleeping. I’d like to share the habit changes and other tips that can help me sleep.  It really is brighter on the well-rested side. NUTRITION & SUPPLEMENTS –Clean Up the Eats- I finally cleaned it up and did the Whole 30 in October. It’s a super strict paleo cleanse for 30 days. No cheats, no excuses. It was helpful to eliminate all the grains, legumes, dairy, alcohol, and added...

Read More

I Took 45 Days Off CrossFit- Here’s What Happened

Posted by on Jan 27, 2015 in Blog, CrossFit, CrossFit Mom, Olympic Lift | 0 comments

To understand this better, I need to back up a bit.  I was introduced to CrossFit in 2009 by some colleagues in the Texas Army National Guard at Camp Mabry in Austin.  I was instantly hooked, but didn’t really drink the Kool-Aid until 2010.  After altering my diet from a sprouting vegan to paleo, then zone-paleo, then adding TONS of supplements, my effort in the gym finally started showing progress.  My lifts were getting stronger, my body was faster and meaner, and I was a woman on fire.  By spring 2012, I was on the CrossFit Cedar Park team for the South Central Regionals, and we did really well (came in 5th overall).  A few days before Regionals, I found out I was pregnant.  After the competition, I slowed way down in the gym and even took a pregnancy-induced break.  One month after the baby was born, I was back on the barbell.  I wanted to be a post-baby success story and show that women can come back stronger after birth.  I did manage to get my strength up pretty quick, but with everything else going on in my life, my body couldn’t take the intensity of CrossFit the way it had previously.  After many months of altering and modifying, I made the command decision to take an extended break from CrossFit: this time for me.  So, from November 2014 until a few weeks ago, I put my gym membership on hold and focused on more restorative work.  I mostly did yoga, a small amount of light and strict work with weights, and a touch of jogging.   Here’s one of my latest Instagram pics demonstrating that crazy flexibility Pose of the week with @blackswanyoga #pigeon #yogamomma #yogaforrealpeople #yogaeverydamnday #bestinhealth #fitfluential #hotpink #strongisthenewskinny #nofilter #blackswanyoga #posseoftheweek A photo posted by Liz Collura-Rosenberg (@lcrwellness) on Dec 16, 2014 at 1:57pm PST   After spending the past month and a half focusing on yoga and restorative work, I have returned to the gym.  Similar to the post-partum, my body has changed yet again.  My body, mostly in my hamstrings and psoas, is much more flexible.  When returning to training and Olympic lifting, flexibility without the strength to support it can be dangerous.  I did some moderate weight back squats my first week.  My lower back hurt for awhile.   Because I don’t want to break myself, I sought out a specialist in this field.  I need someone to re-introduce my body to the demands of Olympic lifts and strength training.  That’s why I’m working with Aaron Davis from Train Adapt Evolve (co-located with CrossFit Austin). Once again, I am back at the beginning.  Just because I’m flexible doesn’t mean that my body is...

Read More