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...

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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...

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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...

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The Hips Don’t Lie

Posted by on Dec 8, 2014 in CrossFit Mom, Fitness, happiness, manifesting, post-partum, post-partum weight management, Uncategorized, Videos, Wellness coaching | 4 comments

We learned in massage school that emotions are held and stored in our bodies.  Experiences, stress, fear, anger, anxiety, can get bundled up into a tight little ball and lock themselves in various places in our muscles.   Joints are sneaky places for them to hide, especially in our hips and pelvic region.  This can lead to all sorts of misalignments, aches, pains, stiffness (hello neck and shoulder issues!), and if not properly addressed, become bigger issues. I have some long-lasting tweaks from life and training.  Though I have spent years and lots of $$$ trying to “fix” them with chiropractors, acupuncture, massage, physical therapy, Airrosti, essential oils, to name a few; I learned that in order to be relieved of something, you have to go through it.  Face it.  Release it.  What I’m talking about is slow, conscious, deliberate stretching.  These are perfectly demonstrated in Hatha Yin and Restorative Yoga.  Both modalities use props such as bolsters, blankets, and blocks to help our bodies release hypertonic muscles while holding positions.  As your body lets go, the props can be removed.  It’s amazing.  In the Hatha Yin class I take, we work on our postures for 2-4 minutes and move in a very fluid manner.  In Restorative Yoga, we tend to use more props and will be in a position generally from 4-10 minutes.  If you are interested, I go to Hatha Yin at Yoga Yoga and Restorative at Say Om here in Austin. Both are fantastic to get the parasympathetic nervous system to engage.  This is the Rest and Digest part of your body’s physiological stress response (the sympathetic nervous system runs the Fight, Flight, or Freeze; or for women, Tend and Befriend stress response).  When the parasympathetic nervous system is engaged, we relax, renew, heal, and regenerate.  We all need this reset in order for our bodies to function properly; especially at optimum levels.  (Momma’s, let me here you say, “OH, YEAH!”) I was in a packed Hatha Yin class the other day, and the instructor opened class with one of her recent experiences as a life lesson to share.  She reminded us of the option in confrontations to either Be Right or Connect.  When we choose to Be Right as in debating or arguing, the reactions build and build and the energy gets tense and stressed until someone either blows up or gives up.  When we choose to Connect, we instead open ourselves to new perspectives and possibilities and create a stronger foundation of energetic harmony.  Think close-minded vs. open-minded. Well, that morning, our instructor was taking her small child to school, and her kiddo started having a tantrum at drop off.  Instead of choosing to Connect, the...

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WTH Is up with My Hormones?!? (AKA Things They Never Told Me about Life After Baby)

Posted by on Nov 20, 2014 in Blog, CrossFit Mom, happiness, Mood Disorder, Nutrition, Paleo, post-partum, progesterone, Wellness coaching | 0 comments

This post is specifically for the new mom.  By new, I mean if your kid is under the ripe old age of three. There is something in our society that makes women think we should just bounce right back and keep movin’ and groovin’ like we did before the birth.  If you don’t, you’re considered weak, unstable, and not resilient.  I mean, hell, there are women who CrossFit up to delivery with some pretty simple modifications. (Let the record show I was NOT one of those women)  Some come back insanely strong and go right back to competing (have you heard of Valerie Voboril?).  I honestly remember thinking that I would be able to work during the first month after the baby was born.  I was super fortunate to have a post-partum doula for the first 4 weeks with my sweet bebe.  I actually thought that she would babysit for me and I would go to the office.  HA!  I hardly moved the first two weeks after giving birth.  Instead of watching my kid, she did the laundry, dishes, made us lunch, and just helped where I needed help.  She was instrumental in my initial recovery for sure, but I quickly learned to slow the f#%k down.  Even now, I catch myself going too hard too fast, and my kiddo is almost two years old. To those of you who go back to work after six weeks and just keep trucking, I salute you.  I stayed at home and did nothing but baby for the first three months.  At five months, I went back to the office for my grad school internship.  At eight months, I was back in school full-time for my final semester.  I was also trying to get my bod up to CrossFit competition standards for the 2014 Open.  HOLY CRAP!  What I am about to tell you is not pretty, but I firmly believe there are a lot of women out there going through the same struggle and trying to find answers. On the outside, I looked like I bounced back.  On the inside, I’m a mess.  My endocrine system is so off that I can’t even make it though a full day without a break.  At almost two years post-partum, my adrenals are shot, my DHEA and pregnenolone are super low, and my progesterone is petered out. How does this translate to symptoms?  Fatigue, irritability, insomnia, depressive thoughts, brain fog, lots-o-emotions and anxious energy.  If you are a “new” mom with these symptoms, you are normal.  Let me say that again, you are NORMAL.  I asked my L.Ac. the other day how many women he works with like me.  He smiled and said, “More than...

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Whole30: FIN and Beyond

Posted by on Nov 3, 2014 in Blog, CrossFit, CrossFit Mom, Gluten-Free, Goal Setting, Goals, Mood Disorder, Nutrition, Paleo, post-partum weight management, progesterone, Wellness coaching | 0 comments

Here we are, Day 29 of the Whole30.  While I may have seen this challenge as more of an annoyance than a difficulty, I admit that I am glad I did it.  As I stated earlier, I have not been strict with my eating since becoming pregnant in the Spring of 2012.  Goat cheese, gluten free treats, and other non-Paleo items had snuck into my normal life, and it was time to clean up for sure.  I made it the past 30 days adhering to the Whole30 program: no grains, legumes, dairy (butter was out, but ghee was allowed), alcohol, added sweetener (fruit juice sweetened items were ok), or paleo baked treats of any sort.  The Whole30 has really emphasized that it truly STARTS with food, but there is much more to lasting vitality and health. In my opinion, a healthy balance in life considers Stress, Sleep, Nutrition, Physical Activity, Socialization, and Spirituality.  (In the interest of my considerations, Stress includes all contributors such as work, family, education, responsibilities, etc. as well as stress-mitigation, relaxation, and recuperation)  I’ve got my Nutrition dialed in, we are working on improving my Sleep, Physical Activity is still tapering if needed, and Socialization has definitely taken an up-turn.  I want to work more on my Stress management skills and Spirituality, which from my perspective go hand-in-hand.  Kundalini yoga was the perfect outlet for me, but it is currently a challenge to make the scheduled times during the week. Back to my post-Whole30 thoughts.  I have definitely leaned out, and am feeling a bit better, but not feeling fierce by any means.  Here’s why.  On the first day of the Whole30, I did a comprehensive saliva panel through my L.Ac. (licensed acupuncturist) who is also a Functional Medicine practitioner to check: cortisol rhythm, DHEA+DHEA-S/cortisol ratio, SIgA (a salivary mucous that indicates stress effect on digestion), estradoil, progesterone, and testosterone.  If you read a few of my previous posts, you will recall that 6 months ago, my progesterone was a post-menopausal levels, my testosterone was pretty low, and a couple of other issues were brought to light. What we found in this recent panel is that I did indeed have Adrenal Fatigue six months ago.  Watching my nutrition, fitness, stress, receiving regular acupuncture, and a cache of supplements have brought me back to a functioning level; sort of.  My body is healing, but still needs a bit of work.  Currently, my DHEA is almost non-existent, my estradoil and progesterone are within range, but still low, and my SIgA is so low it confirms the excessive levels stress my body has endured.  My L.Ac. (did I mention he is a genius?) and I are meeting tomorrow to...

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