LC Integrative Wellness & Training

04/28/2022

Now that I’m in the third trimester of my pregnancy, I have been reflecting on my health journey to get here.

The first photo is of my nephew and I. At this time I was so excited to have a new nephew, but also was kind of bummed. My health had been terrible the last few years up to this point. Ben and I always talked about wanting kids, but my body was just NOT in the best place to get pregnant. It hadn’t been functioning optimally for at least 5-6 years or maybe more. I had many weird symptoms. I didn’t feel “well”. And I honestly wasn’t sure I’d even be able to get pregnant with my diagnosis of PCOS.

Fast forward to today and that second picture. You see me pregnant at 32 weeks. But what you don’t see is ALL the healing work the last two years prior to me getting pregnant. Thousands of dollars in supplements, holistic healing treatments, hours learning, journaling, therapy, learning to nourish my body again, less intense workouts, learning how to deal with stress & getting out of fight or flight.

My body isn’t “perfect”. And everyone’s body and healing journey is going to be different. But I am SO DANG glad I did the work. Learned how to take care of my body. Learned what was weighing it down(physically and emotionally). Because now in a few months I will be holding my little baby. That I was able to grow myself. I thank god for the opportunity because I know I am extremely blessed to be able to do so when not every woman is as lucky.

The body is so amazing. We just need to learn to give it what it needs, take away what it doesn’t and learn to listen to it ♥️🙏🏼

04/21/2022

Celebrating my 31st year around the sun today 🥰♥️

And honestly Year 30 for me was a year of MASSIVE growth.. here are a few things I learned:
⭐️ Healing isn’t linear
⭐️Support the body and it WILL do amazing things for you 🥰🤰
⭐️Your emotional health is just as important as your physical health and physical healing will only happen once you also do the emotional work
⭐️Boundaries are amazing and extremely necessary and important 🙏🏼
⭐️I have an addiction to King coffee (reishi) and I will never not make it part of my routine 😜
⭐️Growing a human is tough work, but you learn so much and it’s an amazing gift ♥️
⭐️Resting is as productive as “doing” things
⭐️Communication is imperative in all your relationships
⭐️Minerals are as important as water. Replenish them at all costs..
⭐️Being patient during God’s plan for you is tough, but extremely important and provided a growth experience 🙏🏼
⭐️I’m extremely blessed with some amazing people in my life 🥰

Thanks for making 30 amazing. I can’t wait to see all the blessings, growth experiences and adventures that await me in this new year of life ♥️

04/20/2022

If the gut is inflamed and in need of some healing (especially if leaky gut is present), these are some things you can implement in order to start the healing process.

Did you know some of these? Do you do any of these currently? What is your experience if you do? Let me know below!

04/04/2022

Couples that pigeon together, stay together.. 🤣🤙🏼

I do also offer training for partners and/or couples if you don’t want to train alone.. ask me how 🤙🏼

LAST DAY to get in on my SPRING SLIM DOWN SPECIAL! Let me know if you want in on it!

03/24/2022

Yesterday, I talked about issues/symptoms that can arise in the gut if there is something going on at a deeper level. And TODAY I am talking about what that deeper “level” or the root issues that could be causing the gut to be out of whack. There might be more to the puzzle, but these are most common.

1.) Chronic Stress: Stress causes issues like slowed digestion, a back up whole digestive function & mast cell activation can also occur causing issues to arise like gut permeability (leaky gut).

2.) Infections: These include parasites (one of most common), bacterial overgrowth (like H pylori), & mold/fungal infections (candida). Getting rid of these, is important.

3.) Medications: overuse of NSAIDS, antibiotics, birth control and certain prescription medications can kill both good and bad microbes in our gut, contributing to gut permeability.

4.) Toxins: Toxic ingredients in our personal care products and the chemicals in the food products we eat, pesticides, herbicides, fungicides (glyphosate is the worst) sprayed on our fruits and veggies, and the heavy metals in our water, soil and air.

5.) Poor Diet: Yes, poor nutrition can create gut issues and eating a healthier, whole food diet can help in healing gut terrain. **solely cutting out problematic foods won’t necessarily do ALL the healing, but can help WHILE healing.

Did you know any of these? Did you find these eye opening or helpful?

If you struggle with these and are wanting to go deeper into healing these, shoot me a message!

03/23/2022

Do you struggle with gut issues? 💁🏼‍♀️

Gut issues and imbalances are pretty common now a days. Most protocols or “diet plans” focus on cutting out certain foods that are causing the inflammation in hopes that will make the problem “heal or disappear”. But in fact, it doesn’t. 🙈 Food sensitivities and intolerances are just a symptom, along with the ones I listed in this post.

Check out tomorrow’s post for what REALLY causes gut issues! And on Friday keep an eye out for things you can do to ACTUALLY heal the gut 🤙🏼🤓

03/08/2022

to all of the amazing women out there!

May we know & love them. May we be influenced by them. May we be be blessed by their presence, grace radiance and strength. 🌟💪🏼💛

03/07/2022

Thank you for changing my life & my health (& being my favorite morning routine) ♥️🙏🏼

03/03/2022

Two years ago, I was extremely fatigued, struggled to lose weight, had excruciating muscle and joint pain & the worst anxiety & depression I have ever experienced in my life.

Everyday I would try to eat healthy in order to “heal my hormones”. I’d workout daily thinking it would make my situation better since exercise is “healthy”. I was in a lot of pain (mentally & physically). I was stressed trying to figure out what to do to FEEL better. I was missing the tools and guidance to heal on a deeper level. I felt like I was falling apart & would never feel the way I REALLY wanted to in this life 😔

Doctors weren’t helpful, so I took my health into my own hands & utilized education I had learned from expert practitioners. After a year of doing healing protocols + working on my emotional health, I was able to heal my hormones & all of my painful symptoms. 🙏🏼

Since then I've made it my mission to help women just like me get to the root cause of their hormone issues in order for their body to heal. 🙌🏼

I have a new program called, ‘Heal Your Hormones’ Intensive Coaching Program. It does exactly this. Check out the link in my bio for more info 😎

03/02/2022

Stress is unavoidable in our everyday life, however being in a chronic stress state, can really do a number on our hormones, gut & digestion, immune system and fighting pathogens and infections trying to take over in the body. It’s best to find a balance between Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PSNS).

Ways to Get Out of SNS and Into the PSNS :

1.) Breathing Exercises: The easiest to do and will get us out of SNS and into PSNS quickly. My favorite (& one of the best is), inhaling for 6 seconds, and exhaling for 7 seconds (always a longer exhale).

2.) Journaling: Journaling can make us more mindful of what we are grateful for as well as get any feelings out of our head and onto paper putting us more at ease.

3.) Exercising: Exercise increases serotonin & can actually help rebalance the nervous system if done correctly. Try yoga, dancing or walking if you tend to be in the SNS often in order to get into the PSNS.  

4.) Eating Mindfully: Eating the SNS can cause decreased blood flow to the GI tract, slower digestion, impaired nutrient absorption, & increased intestinal permeability (aka leaky gut, which can lead to food sensitivities). Paying attention while eating (using all of your senses) and eating slowly can help from these problems from happening.

5.) Listening to Hertz Frequency Music: *Studies suggest that music including high-frequency sound (432-528 hz.) stimulates dopamine synthesis and suppresses sympathetic nervous system activity*

6.) Get Social: Find a friend to hang out with when you are stressed (one that can make you laugh is bonus points)- Being around others who bring you joy can ease that stress state.

Do you do any of these already? How do you think it changes your day when you implement these into your lifestyle?

Want to learn more about how to implement these into your everyday life? I teach these exact to my coaching clients!

↗️Check out my new ‘HEAL YOUR HORMONES’ Program in my bio! If you are struggling to get out of SNS dominance, let me help lead the way to healing! :)

03/01/2022

Last week I talked about the importance of chronic inflammation and how it can throw the hormones out of whack. Today I deep dive into chronic inflammation & what you can do if you are currently dealing with it.

1.) Eat a Whole Food, Nutrient rich diet

Every time you eat you are either feeding disease or fighting it. The more inflammatory foods you eat, the more inflammation will occur. Eating whole, unprocessed foods that come from the Earth that also agree with your gut is a great start to putting out the fire.

2.) Opening Up and Supporting Drainage Pathways

This is a whole system of organs working together to remove toxins and waste from the body. The liver & bile ducts, colon, lymphatic system, kidneys, lungs, & skin all need to be functioning properly. Without this, toxins and waste will continue to circulate and create more inflammation.

3.) Address underlying pathogens

After opening up drainage pathways, it’s time to address underlying pathogens wrecking havoc in the body. Parasites, mold, lyme, mold, heavy metals & bacterial and viral infections are super common & cause problems for the organ systems & cause widespread inflammation. Dealing with these, will allow us to focus on deeper healing.

4.) Swap personal care/cleaning products for natural alternatives

We are either putting these directly on our skin or breathing them in. Chemicals from these products can trigger inflammation in the body. Switch to natural, clean, toxin- free products.

5.) Identify and address emotional trauma/triggers

While often overlooked, emotional trauma can cause a stress response in the body. This stress response will continually trigger an inflammatory response in the body. Therapy, journaling and meditation are great starting points to help with this.

Want to dive in deeper and learn more about these?

My new program ‘HEAL YOUR HORMONES’ is OFFICIALLY OPEN FOR ENROLLMENT! I have 5 spots open for this opportunity!

In this 3-Month coaching program we will dive even DEEPER into these issues & how to HEAL them with a protocol specific to your body’s needs.

Check out my NEW HORMONE HEALING PROGRAM HERE:
https://lcwellnessandtraining.com/heal-your-hormones-program

03/01/2022

Tomorrow’s the day! 🤩🤩 Stay tuned!

Change can be hard. Growth can be hard. Healing can also be hard.

But you know what can be even harder? Staying the same. Feeling like crap. Feeling a lack of freedom, vibrancy and love in your body, mind and soul. Feeling disconnected from yourself and others.

Sometimes we have to jump and choose the hard things, in order to get away from that of which takes us further from ourselves and our purpose.

Tomorrow I am doing a hard thing. Launching a new program in a new field I’m still learning in. If you are wanting to feel better and heal your hormones, this is the program for you.

Let me help guide and support you. Let’s do hard things together 🤙🏼👏🏼♥️

Stay tuned for tomorrow’s post! 🤩