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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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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A Remarkable Healing

Posted by on Aug 1, 2014 in Blog, Clinical Aromatherapy, essential oils, Uncategorized | 0 comments

I would like to share a quick story of the amazing qualities of therapeutic grade essential oils.  First of all, what does that mean?  When you go to the store to buy essential oils, most of them have “100% Pure” on the label.  All that means by regulation is that there is 5% of the actual oil.  The remaining 95% can be carrier oil, chemical synthetics, fragrance, and other fillers.  Additionally, it may not be from an organic source.  In order to get a truly potent, organic, unadulterated product, the label must read “therapeutic grade”.  (Read the labels as some blended oils are presented in a carrier oil.)  I am more than happy to do the Pepsi challenge with my oils from Young Living any store-bought brand.  No comparison! There is a company which claims to have the only Certified Pure Therapeutic Grade (CPTG) oils.  What does this mean?  The answer: nothing; it’s merely a registered trademark to the company.  (You can read more about this HERE.)  There is no third party testing to make these oils superior to other brands offering therapeutic grade. Getting back on track, I want to tell you about my friend who has a profound love of animals and is one hell of a veterinarian.  The other day, she was visiting with a new patient.  After carefully evaluating the situation before the exam, she asked the owner if the dog needed a muzzle (to which the owner said, “no”).  After a 15 minute check-up, she was kneeling to the dog’s side and when she stood up to leave, the dog snapped at her and bit her on the face.  One bite, and he let go.  My friend immediately left the room and an ambulance was called.  Here’s what she looked like right after the bite. 200 stitches later, this was the initial reconstruction. I contacted her a few days later to offer some therapeutic grade assistance.  I have extensive training in Clinical Aromatherapy and years of experience using these products.  She was still in a bit of pain, some of the skin was dying, and she was concerned about the healing process as well as imminent scarring.  I was 100% confident that what I had to offer would help her immensely.  I brought her therapeutic grade: Helichrysum (Helichrysum italicum) which has amazing properties for skin cell regeneration, reduces scarring, and helps with pain.  This is a must have for big cuts.  Product info HERE. Melaleuca (Melaleuca alternifolia), or tea tree, oil which has anti-bacterial, anti-fungal, antimicrobial, calming, and sedative properties that are so potent, the Australian Army issued it to their Soldiers in WWII.  More info HERE.This Rose Ointment by Young Living is incredible.  When...

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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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