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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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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How Having a Child Made Me Savor Living in the Moment

Posted by on Aug 21, 2014 in Blog, choice, happiness, motivation, natural childbirth, post-partum, Uncategorized, Wellness coaching | 0 comments

Ok, so our society has gone from idolizing the wizards of multi-tasking to coveting mindfulness and being present in all activities.  I would love to think that we are finally dumping the ever-busy super mom ideal and instead promoting consciousness and slowing down a bit.  However, trying to fit in family, career, fitness, household duties, and social obligations often leaves us spinning through the day in a non-stop juggling act of efficiency, well-planned errand routes, making the most of naptime, and some how getting to the gym or yoga studio (normally the first to get ditched off the “to-do” list). In my opinion, there are benefits to both being present, but also managing the ever-growing laundry list of the modern mom.  When I was a helicopter pilot in the Army, multi-tasking in the cockpit was fun.  I would get into the flow of the process; effortlessly managing radios, monitoring systems, navigating, and working like a well-oiled machine with a solid crew.  In this effect, multi-tasking taps into the brainwaves of fluid focus, and I would feel fierce and effective.  It was a rush of excitement, a zen calmness as my mind easily shifted through what to do in that moment and what was to come next as we’d cruise by the rolling terrain.  Compound that with a flight of 3 or 4 other helicopters in formation, and it was the most amazing dance of synchronized crew coordination.  Back in my Army days, that was my bliss.  (Mihaly Csikszentmihalyi calls this Flow.) I left the Army three years ago.  Since that time, I got married, had a baby, finished graduate school, and started my own company.  Bliss to me these days is a quiet moment to myself.  Pure and simple.  I chuckle to myself as my multi-tasking abilities have transferred from managing the cockpit to doing the laundry, feeding the cat, cleaning up the kid and half of his breakfast on the floor, starting the dishes, and somehow finishing my morning cup of coffee before noon.  In the limited time that he is in childcare, I cruise through website and social media management, work with clients, knock out some baby-free errands, and of course a few cherished moments to myself in the gym or yoga studio.  These days, the kid-free trips to the gym feel like my “guilty pleasure”.  Of course I can take him with me to the gym, but it’s nice to crunch through my coach’s programming without tending to a rambunctious toddler in between sets. Working part-time, I can see the benefits and trials of both the stay at home mom, and the full-time mom.  I love our fun mornings on days he is with me.  We can go to Mommy & Me yoga...

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CrossFit and Kundalini?!?

Posted by on Jul 8, 2014 in Blog, Chakra, CrossFit, exercise psychology, happiness, manifesting, post-partum, progesterone, Uncategorized, Wellness coaching | 1 comment

If you have been following my posts, you’ll know that I was really getting into competing in CrossFit when I became pregnant with my baby boy.  I stayed active throughout my pregnancy, and kept my diet relatively clean.  After the natural birth of my little bear, I took appropriate time to rest, and slowing reintroduced CrossFit back into my fitness regimen.  While it may look like I “bounced back” on the outside, my body underwent significant changes from pregnancy and childbirth.  I never quite felt like my “old” self, but have learned to embrace the “new and improved” version as a result of mommyhood.  Sterling is 18 months, and is still nursing a bit.  Relaxin still flows through my veins, I cannot Zone, and I cannot get on a super-pumped supplement plan.  My body is experiencing a crazy shift in hormones, and I am very sensitive to the changes. My girlfriend, Andrea, was in a town a couple of weeks ago.  I love Andrea.  We have this amazing bond and though we only see each other every few years, we always pick up right where we left off.  We can talk for hours in comfort and stay focused on our conversations.  Not to mention, she’s hilarious!  During one of our chats, she told me about how she has added a Kundalini Yoga practice to her life. What enticed me was when she said that it not only works directly on your nervous system, but also on the endocrine system (HELLO HORMONES!!).  The morning before I took her to the airport for the next leg of her travels, we hit up Yoga Yoga for a Kundalini class with DeLora.  It rocked my world.  I knew DeLora from the Austin Area Birthing Center, so it felt like a good transition into the new practice. I have been doing Kundalini for about a month, and I’m hooked.  I’d like to share why I feel Kundalini Yoga fits in a CrossFit lifestyle.  Keep in mind, I’m a newbie, and may mess up a few of these terms. 1. You have to “go there” in your mind.  As many CrossFit workouts push you to keep a continuous pace for a specified amount of time, Kundalini includes kriyas (exercise movements) that generally last 3-7 minutes straight.  You have to relax your body except for the parts engaged and keep them moving with fluidity and purpose to get the endocrine system going.  There is a lot of focus on breath and mantras.  What I have found during many of these is that just as I start to feel that burn and desire to quit, a clarity blossoms in my mind.  A shift happens in my thinking.  I...

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The Importance of Blood Work

Posted by on May 27, 2014 in Blog, boundaries, brain health, drug-free, Gluten-Free, Graduate School, happiness, Mood Disorder, Nutrition, Paleo, post-partum, progesterone, supplement, Uncategorized | 3 comments

As with all of my blog posts, it is my hope that I can help someone out there by sharing a story from my own journey. Sterling just turned 17-months old, and I am currently working part-time on this company.  I spent his first 5 months of life exclusively with him.  In the spring, I went back to my internship and my final semester of Graduate School at UT-Austin, and graduated in December.  The effort to complete my master’s degree, resume CrossFit training, and balance the baby and family duties was quite taxing to say the least.  This is an excerpt from my journal shortly after graduating. “12/6/13 Finally finished grad school.  I feel like my adrenals have been on over-drive pumping my veins with adrenaline to keep up with everything.  I want to collapse and do NOTHING for at least 3 days…. I am taking a [CrossFit] break to give my [parasympathetic nervous system] a chance to recharge my body.  I finally crossed the finish line and need to collapse and shudder all the excess away. .. Thanksgiving took a lot out of me. … I want to : yoga, meditate, get a massage, watch a movie, sleep uninterrupted, dance, laugh, take a hike, sit, NOTHING.” After a month of family time, I started LCR Wellness.  I thought my short “break” was enough to recharge my body, and I was ready to press on.  (Come on, moms.  We all know that taking time off to be with the baby is hardly a break.)  By March, I was exhausted.  None of my old nutrition or supplement tricks worked.  My energy and motivation had dwindled to a slowing trickle.  All I wanted to do was sleep.  My outlook on most things became quite negative, and I started experiencing intrusive thoughts.  I was well beyond the time frame for post-partum depression, though I presented with similar symptoms.  After all I have been though in two combat deployments and my time in the Army, I felt ashamed.  Here I was, an emerging Wellness Coach, yet I felt that I my own health needed help.  This was not something I could suck up and endure. One evening, we ended up in the ER as my hands started to tingle and go numb.  The ER doctor recommended I go on anti-depressants based on my symptoms.  It saddens me to think of how many women have been in a similar circumstance and decided to take the advice of doctors such as this.  How unfortunate that our societal norm is for professionals with over a decade of medical training to hand out pharmaceuticals without hesitation.  Seriously, this needs to stop.  Instead of popping a pill, I knew my...

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