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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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...

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Holiday Tips

Posted by on Dec 21, 2014 in Blog, Nutrition, Paleo, Uncategorized, Wellness coaching | 0 comments

The holidays are upon us, and treats and sweets surround us.  I am not about to give you a “Keep it Paleo- Holiday Survival Guide”, but instead offer some options to maximize the enjoyment while not busting out of your skinny jeans.  I personally believe that the holidays are a reason to splurge.  I’m not saying to let yourself go all out in the bakery section, or indulge at every opportunity.  But, I’m not going to encourage you to gut it out and restrict yourself to the almonds in your purse during a party, either.  The following tips are to keep your bod in good condition, avoid developing unhealthy lifestyle habits, and get the most from the buffet. 1. Savor your splurge.  When it comes to indulging, pick your poison.  Try to limit yourself to a few splurges a week.  Just because someone brought store-bought sugar cookies to the office, doesn’t mean you need to partake.  Instead, save it for the scratch made treat or that festive cocktail at happy hour.  To keep the novelty of the fun and avoid forming a bad habit, try not to have something everyday. 2. Extra miles for extra calories may not be the answer.  What’s the best way to get injured or run-down?  Amping up your workouts to accommodate the cookies.  While you may have some extra energy from indulging, you may want to run a little harder, or add a few more reps to the work out.  That’s fine.  But, don’t start doing 2-a-days if your body is not accustomed to it.  Don’t add in 5 rounds of the bear complex after your wod because you feel guilty about eating two cheat meals this week.  Your body can probably use the extra calories right now.  Talk to the coach who is doing your programming or writing the wods if you want to earn a little extra credit in the gym. 3. Keeping it clean at the buffet.  See #1 above.  If you are in a situation where you want to eat clean, there are options.  Load up on fresh vegetables and good protein.  If all they have is chicken wings and swedish meatballs as protein, go for it.  It’s better than taking stacks of low-nutrient crackers or chips.  Fill your plate with good fats: guacamole (use vegetables over tortilla chips for dipping), nuts, olives, etc.  Give your brain a boost with good Omega fats in seafood: lox and sushi are great options if they are on the table.  If you’re going to a pot luck, bring something that you want to eat and know will enjoy.  That way, you know you can at least have something on your plate that won’t trash your...

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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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Whole30: Week 3 Done and Done!

Posted by on Oct 27, 2014 in Blog, CrossFit Mom, Gluten-Free, motivation, Nutrition, Paleo, post-partum weight management, Wellness coaching | 2 comments

Alright, alright! We’re in the single-digit countdown to completing the Whole30! Yes, I feel better. Yes, I am leaner and faster. Yes, I am going to devour my eggs in Must B Nutty tortillas as soon as this is over. It’s pretty safe to say that at this point I have settled in with the food restrictions and am just coasting through to the finish.  I still miss my treats and fully intend on reincorporating my paleo goodies after this is completed.  What I am thankful for from this challenge is that it has gotten me off some bad habits that had formed.  Prior to the Whole30, I was having a daily mid-afternoon snack of LIVE Soda kombucha and a protein bar (normally a chocolate flavor).  Psychologically, that’s just as bad as a Snickers and Diet Dr. Pepper!  Now, I am finally back to my pre-pregnancy food ideals.  If I’m hungry after Sterling nurses, or just need a snack, I have nuts, fruit, some leftovers, or jerky.  The difference, is I am eating REAL FOOD, all the time. The major activity this week was a photo shoot by Roger Wintle of Henly Photography Studio (website is pending).  This was a whole day affair.  My mother-in-law watched Little Bear so I could do my hair and make-up prior to the shoot.  Then, I dropped the kiddo off at school and hauled butt down past Dripping Springs to the studio.  I had no time for lunch during preparation, so I brought a Gather bar, leftover beef with vegetables from the previous night’s dinner, and some sparkling water.  I munched on food in between costume and set changes, and we had a great time.  The bonus of the Whole30 is leaning out, so I was pretty pumped to get to take the pictures this far into the challenge.  Here are a couple of spoiler pics while he prepares the portfolio.   After the shoot, I picked up Little Bear, got him fed and almost bathed and then it was off to my girlfriend’s house for a “family” potluck dinner.  I just want to say how amazing my friends are that they either kept things super clean or brought the cheese and dressing on the side so I could indulge in the savory goodness.  All in all, it was a spectacularly busy day and I still kept it completely Whole30! I’m still waiting to feel like a ninja cat riding a unicorn over a rainbow, but there are 9 days left…   Wishing you Best in...

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