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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What’s a Wellness Coach?

Posted by on Feb 26, 2015 in Blog, Videos, Wellness coaching | 0 comments

I believe that there is a place for Western medicine.  I believe that in certain instances, real medical intervention is necessary.  I also believe, that many ailments and health issues can be remedied by our own actions and health behaviors. It is time for us as a society to focus on prevention and total body wellness instead of zeroing in on symptoms alone. Take this short fable for example:   WITH A TRADITIONAL MD Patient: hits hand with a hammer “Doctor, my hand hurts.” Doctor: “I see it is broken, let’s put a wrap on it.” applies appropriate dressing 1 Week Later Patient: hits hand with a hammer, again “Doctor, that helped a little, but my hand still hurts.” Doctor: “Let’s try something stronger.” puts a cast on the hand The Next Week Patient: hits hand with a hammer, cracks cast “That’s a little better, but my hand still hurts.” Doctor: “Your hand needs to be amputated.” Cuts hand off.   ALTERNATIVE OPTION Client: hits hand with a hammer “Coach, my hand hurts.” Wellness Coach: “I see you are hitting your hand with a hammer.  Have you tried not doing that?” Client: looks at hammer “But, I’ve always had this hammer.  I’m not ready to let it go.” Wellness Coach: “Ok. Let’s try not hitting your hand so hard this week and we’ll see how you feel.” 1 Week Later Client: taps hand with hammer “My hand is feeling better, but it’s still a bit tender.” Wellness Coach: “Great progress!  Let’s see if we can switch to a plastic hammer this week.  Keep lightening up on your hand.” The Next Week Client: “My hand feels better than it has in years!  I think I’m ready to put the hammer away for good.” Wellness Coach: “That was all on you!  Great job and enjoy that fully functioning hand.”   As a Wellness Coach, it is my  intention to work with you one-on-one to correlate your health concerns with your lifestyle habits.  Those habits may or may not be exacerbating some symptoms that can be remedied by your own actions.  I am not claiming to be a healer or magician, but an objective third party to help give you a new perspective on your health behaviors.  Together, we will discuss several options and alternatives that may just be the fix you need in order to enjoy your life to the fullest. Changing lifestyle habits can be exhilarating and terrifying.  As a Wellness Coach, I work with you step by step and offer support along the way to ensure that these changes become a part of your daily life. I am that voice that can help you see the nail that needs to be removed so you can remove it yourself.  (In the event that you...

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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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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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