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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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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Whole30: Week 2 Check-In

Posted by on Oct 20, 2014 in Blog, Fat, Fitness, Gluten-Free, Nutrition, Paleo, post-partum weight management | 0 comments

At last week’s check-in I was pretty irritated by not having my weekend cheat.  I got over my pity party and pressed on through this past weekend.  Here I sit at day 15 (1/2 there!!), and I am ready to get this done. I know the Hartwig’s say that we are big girls and boys and there are no such things as a slip.  Well, I’m here to say, I disagree.  In my irritated haze, I misread a couple of ingredients and I accidentally ate some sucrose laced dried berries and had a swig of a probiotic drink with vanilla extract and stevia in it. *GASP!*  Am I restarting? Hell, no.  It wasn’t an intentional bite of a piece of cake or a lack of self-control.  If that were the case, I would definitely restart.  I understand the psychological piece is pretty important.  For that reason, I will trudge on. Last week was pretty chill.  I attempted to take Sterling to an evening book signing, which was a total fail.  But, I did get mine and a friend’s books signed by the authors of a great vegan cook book, Thug Kitchen.  I consider it great ideas for accompanying dishes, and can always substitute coconut or almond flour to keep it grain-free.  Too easy!  After a 45-minute Q&A while chasing a rambunctious toddler through the stacks, I was about to bail.  As we waited in a stagnant line with my child on my shoulders screaming bloody murder and flailing his little body like a fish gasping for its final breaths of air on the floor of a boat, a kind employee took pity on my struggle and rushed us to the front of the line.  By this point, I was almost in tears, and can probably say the same for all the poor souls near us subjected to the raucous wailings of an unhappy kiddo who should have been fast asleep in his bed.  The best part of the whole story, the inscriptions on our books are epic.  MINE: “Liz, You are a fucking trooper for coming to see us.  Thanks for the love.” MY FRIEND’s: “Liz, Where the fuck were you?! We waited for hours!” Loading Got some @thug kitchen love at @bookpeople last night. FYI toddler at an evening book signing= FAIL. Total meltdown. #photogrid @photogridorg #bestinhealth #vegan #eatyoveggies #notalwayspaleo #fitfluential #cleaneats #eatlikeyougiveaf_ck View on Instagram The helpful element for this weekend was that my 9 year-old step-son was with his mom.  There were no requests for breakfast tacos or pizza or kid birthday parties.  Saturday night’s fun meal was grilled grass-fed filet and  organic cabbage sauteed in coconut oil.  Sunday, we went with lox.  AJ had his...

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Taking On the Whole 30

Posted by on Oct 1, 2014 in Blog, CrossFit Mom, Fitness, Gluten-Free, Goal Setting, Goals, happiness, manifesting, Mood Disorder, motivation, Nutrition, Paleo, post-partum weight management, Uncategorized, Wellness coaching | 0 comments

I used to eat strict paleo. I used to zone every snack and meal. I used to feel INCREDIBLE. My eating habits began to stray when I got pregnant, and I have used the excuse of the baby still nursing to not dial it back in for over 2 years. You know what? I felt like crap through most of the pregnancy and have been challenged with fatigue and hormone issues for the past 6 months.  All I want for my 36th birthday is to feel amazing again. I take way too many supplements for someone of my age and it’s time for me to dial it back in. While I will not Zone while Sterling is still nursing, I can clean it up. I can commit to Whole 30. My sister encouraged me the other day to give it a try and today a friend of mine was putting out feelers about it on Facebook. I immediately answered the call, and we have devised a challenge that we can take on TOGETHER. Operation Fill My Cup commences on Monday! From October 6th- November 4th, we are doing the WHOLE 30. We know how much of a challenge this truly is, so we are setting up a support system to keep us on track. We are inviting anyone interested to join us. A private group on Facebook is up to share recipes, offer support, and help keep the motivation strong. You can do this from anywhere! If you happen to be in ATX, we are putting together some meet ups for face-to-face support and a little yoga to keep it fresh. Here’s our FREE group: CLICK HERE Ask for an add, comment, or message me to get in on the action! liz@lcrwellness.com...

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August Success Story

Posted by on Sep 5, 2014 in Blog, choice, Fat, Fitness, Gluten-Free, Goal Setting, Goals, manifesting, motivation, Nutrition, Paleo, Uncategorized, Wellness coaching | 0 comments

Witnessing the success of my clients tends to get me misty-eyed.  The other week, I walked into my appointment to find a recent client looking FIERCE!  Six weeks ago, a couple of friends of mine sought me out to get lean.  They have been on a solid fitness plan for over a year and were not seeing results.  I gave them some information about nutrition and had them journal their food intake for 6-weeks.  Each week, we would meet, and I would offer new strategies and suggestions for their food choices and supplements.  I am so proud of them.  As the great Gymnastics Coach Tucker says, “The proof is in the pudding.”  While he has chosen to remain anonymous, I cannot share before and after photos. What I can offer is his testimonial that my program, “made [him] aware of what [he] eat[s] and how it affects [his] everyday”. After 6 weeks under my program, he dropped 3.8% body fat (from 23.9% to 20.1%)! These are blood test results before he started my program, and 5 short weeks into my program.  By choosing better options for his body, the inflammatory response was lessened to the point the his cholesterol dropped by 85 mg/dL!  This took him off the red flag list and well into the ideal range!  Additionally, his fasting glucose was scary high when we first started, and by the end of my program, it dropped by 54%, 115 mg/dL!  Not only is he no longer danger close to developing type 2 diabetes, but he’s thinking clearer, more energized at work, and lowered his dose of medication for vertigo. BEFORE Cholesterol, Total: 259 mg/dL  (ideal 125-200) HDL: 68 mg/dL                            (ideal = or >40 mg/dL) Triglycerides: 156 mg/dL           (ideal < 150 mg/dL) LDL: 160 mg/dL                           (ideal <130 mg/dL) CHOL/HDLC Ratio: 3.8              (ideal < or = 5.0) Fasting glucose: 211 mg/dL       (ideal 65-99 mg/dL) Free Testosterone: 221 ng/dL   (ideal 241-827 ng/dL) Hemoglobin A1c: 10.8%             (ideal <5.7%)   AFTER Cholesterol, Total: 174 mg/dL  (ideal 125-200) HDL: 66 mg/dL                           (ideal = or >40 mg/dL) Triglycerides: 120 mg/dL          (ideal < 150 mg/dL) LDL: 84 mg/dL                           (ideal <130 mg/dL) CHOL/HDLC Ratio: 2.6            (ideal < or = 5.0) Fasting glucose: 96 mg/dL        (ideal 65-99 mg/dL) Free Testosterone:...

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2014 Summer Must-Haves for the Active Mom

Posted by on Aug 7, 2014 in Blog, CrossFit Mom, essential oils, Fitness, Nutrition, post-partum, post-partum weight management, Uncategorized, Wellness coaching | 0 comments

Like most moms in ATX, I like to get us out and get moving!  Sterling often accompanies me to the gym at CrossFit Austin, we love to hit up local watering holes and splash pads as well as playdates, playgrounds, and just exploring. Here’s a list of items that I normally have on-hand or in the car  (beyond the basics of diapers, wipes, change of clothes, etc) to get us through the day. 1. HYDRATION is absolutely key to beating the Texas heat.  Regardless of the BPA status of whatever plastic bottles are on the market, you can’t beat glass or metal.  Sterling loves his Klean Kanteen that’s available in most outdoor stores and some grocery stores. 2. Summer SKINCARE is a non-negotiable.  I like to consider myself a crunchy mom in that we avoid nasty chemicals in our food and on our bodies as much as possible.  This includes leaving the parabens, oxybenzone, and other toxins on the shelves at the store.  Products by Garden Goddess Organics are my top picks for our family.  They use minerals in lieu of nasty chemicals.  I normally get ours at Whole Foods. 3. (HEAT-PROOF) SNACK attacks are the worst if you’re not prepared.  Every busy mom knows that keeping something in the purse or diaper bag can be the difference between a complete meltdown and a happily munching toddler.  These treats can stand the heat in case they stay in the diaper bag for a couple of days.  Our #1 favorite these days is the Larabar ALT bar.  These pea-based protein bars are part of non-GMO project, vegan, dairy free, and gluten free.  While not considered paleo, I like the clean source of protein, and piece of mind that the Little Bear isn’t going to go into insulin shock like with most kids’ snacks.  Most important, the kiddo loves ’em!  Flavors include, Peanut Butter Cookie, Lemon Pound Cake, Pumpkin Pie, Cinnamon Apple Crisp, and two new flavors: Chocolate Chip Macaroon and Chocolate Peanut Butter. 4. SWIMWEAR.  While our days are relatively planned out before we leave the house, we have had an occasional opportunity to get in some random water fun.  I tend to keep a swimsuit for the baby (and sometimes myself) just in case.  I favor the iplay Ultimate Swim Diaper Board Shorts.  Super cute! 5. Baby TRANSPORTATION.  Be it a stroller, Ergo Carrier, sling, or wrap, keeping something in my car has come in super handy when his little legs need a rest.  This is especially important when exploring on foot or attending one of the many festivals and events in our area.  Here’s a pic of me and the little bear out an about in one of our local greenbelts...

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