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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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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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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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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