Liz Winters Wellness (2025)

13/01/2021

The face I make when I see a mommy blogger say there’s plenty of time each day if you use it well, and you can absolutely have it all.

Because it’s just not true. Or it’s not transparent.

Yo, there is not enough time, energy, coffee or CBD to do it all solo.

Does that mean you can’t have a kickass career and be a good parent?

Does it mean you have to choose between taking care of yourself or taking care of your family?

Does it mean you have to put all your relationships on hold and drown in diapers?

No!

It does mean you need to get really clear on your values, your priorities and your reality.

What’s important to you?
How do you want to spend your time?
Where are you getting support?

If the “sleep when the baby sleeps” messaging makes you want to pull your hair out (the 4 strands that may be left postpartum) but you still want to find a way to balance relationships, career, life and parenting— I’m here for you!

Drop me a DM and let’s connect. Because no one should do this s**t alone.

25/11/2020

Stay home.
Mask up.

Take it seriously.

Because I want to go home for Christmas in 2021.

19/11/2020

Here’s the truth: while knowledge can be empowering, it can also be incredibly overwhelming.

Especially when it comes to conscious consumerism and voting with your dollars.

During the time of year where we are encouraged to consume tenfold, in this week’s episode of the podcast, offers realistic and sustainable ways to:

💫be a conscious consumer

💫shut out the noise of shoulds

💫lead a life that that aligns with your values, budget and current reality.

Tune into this week’s episode wherever you enjoy podcasts and be sure to connect with (and get her digital holiday cookbook!)

Anchor.fm/unrefinedshe

18/10/2020

Do you live on chocolate and coffee for (at least) a week each month?

Do you dread your period? OR is it a total surprise each time?

Do you wonder why some weeks you have boundless energy and other weeks you feel like a potato?

Yeah? Well then my friend, please join Sharon and I in our first SHEShop.

Period Power!

You’ll learn how to work with your body, instead of against it. Tune into your natural body rhythms and use your menstrual cycle to amplify your productivity, find intentional rest, and improve your overall wellbeing.

Learn more and register at theglowemporium.com/sheshop

15/10/2020

I wish I could go back to my first pregnancy and tell myself this....

Your primary care provider will not have all the answers.
And that's okay.

I made the frustrating assumption that the only person I needed to support me through pregnancy was my ob-gyn.

So when I had questions about nutrition, lactation, p***c symphysis pain, weightlifting, pelvic floor therapy, postpartum depression, labor support and more that frankly couldn't be covered in a 15 minute appointment, I was left more confused, frustrated, and overwhelmed than when I'd walked in.

Let me be clear, this is not the fault of my OB. But the medical system is not set up to fully support pregnant people.
We put all our eggs in one provider's 15 minute appt basket.

When in reality support should come from a team of:
✨midwives
✨doulas
✨lactation consultant
✨nutritionist
✨coaches
✨bodyworkers
✨therapist

Who is on your care team? Am I forgetting anyone?

As a side note: Is it a privilege to have access to a comprehensive care team? Sure is. Should it be? Absolutely not. Let’s change that.

05/10/2020

Big hair and glowy skin brought to you by....

SWEAT.

One of the best parts of transitioning my fitness classes online (other than the commute time 🤣) is that I get to workout along with my clients.

Why am I doing the workout as I coach? Because sometimes life happens during class— like baby decides that this one hour is the hour they need to be glued to the b**b.

So if you end up spectating the whole time or decide your body would be better served by a nap, you have a recording to do the class when it suits you best. When life is less lifey.

(Attending live? Don’t worry, only my sweaty face is recorded during class)

Join me Mondays, Thursdays and Saturdays for a sweaty workout and plenty of intentional connection with fellow pregnant/postpartum folks all from the comfort of your own living room.

Sound like a plan? DM to sign up for the next class!

30/09/2020

My computer breaking may have been a wonderful gift.

My original postpartum plan (pre pandemic) included lots of special Edie-Mom time to ease the transition of sharing attention with a new tiny human.

But with working from home, I find my attention and time consistently split and rarely focused.

No judgement, just reality of blurred boundaries that come with this new reality.

This week I’m using the “gift” of a busted computer to get back to what was at the core of my postpartum plan: a smooth, supported transition for everyone with lots of intentional connection time.

So far we’ve filled our time with picnics, games of hide and seek and this morning a mile and half “race run with super runner speed”

And it’s been magical.

Postpartum plans, just like birth plans, are less “plan” and more values and preferences.

You can shift and pivot and end up in a totally different place, while still staying true to those values.

Have you considered your postpartum plan values? What are somethings that come up for you?

23/09/2020

Happy Fall equinox! How do you greet the changing season?

Fall is officially here and I'm sipping homemade pumpkin spice lattes, rejoicing after a crisp morning walk with clear skies above and crunchy leaves below.

This morning, .glow.emporium and I recorded an episode of the podcast and discussed the importance of embracing and marking the changing seasons. Seasons of life, seasons in the natural world, and seasons of our cycle. We can't try to grow tomatoes year round and expect the same result.

How do you mark a change of the season?

If you mark the season with a fall beverage like me, head over to LWW for my homemade 𝗽𝘂𝗺𝗽𝗸𝗶𝗻 𝘀𝗮𝘂𝗰𝗲 𝗿𝗲𝗰𝗶𝗽𝗲 so you can whip up those festive drinks at home!

https://lizwinterswellness.com/2018/09/pumpkin-spice-coffee/

17/09/2020

There is a time and a place for pinterest, but pregnancy isn't it.

There is a lot of bulls**t when you type pregnancy nutrition or fitness into that search bar.

This morning's cringeworthy find? "How to feed the bump and not the b***y"

S**t you not.

Save pinterest for your nursery designs or recipe inspiration.

And when you have questions about how to move and nourish your ever evolving body, come talk to me!

What answers do you find yourself searching for during pregnancy? Drop them in the comments below!

10/09/2020

New name, who this?!

Beyond Birth is moving beyond birth (see what we did there?) into the wide world of womxn’s wellbeing.

Will there still be plenty of birth and postpartum talk? YOU KNOW IT!

But we are building on the conversation and going beyond the perinatal year.

If you aren’t already following along, please check us out at https://anchor.fm/unrefinedshe

And be sure to catch today’s episode where we share all the incredible things coming your way this fall!

09/09/2020

Need a quick snack that will support your energy instead of sabotaging it?

You need to whip up a batch of these Pumpkin Spice Coconutty Clusters!

Did you know during pregnancy your body actually tries it’s damnedest to keep your blood sugar low? In fact, healthy blood sugar levels are about 20% lower during pregnancy.

Balancing blood sugar is one of the first steps to cultivating more consistent energy.

So hit save on this post and gather:

2 cups flaked coconut
1.5 cups pecan pieces
1/2 cup pepitas
1/4 cup h**p seeds
2tbsp maple syrup
1/2oz cacao butter
2tbsp pumpkin purée
1.5 tsp pumpkin spice
2 sc collagen peptides

Preheat oven to 250f.

Combine coconut, nuts and seeds.

In a small sauce pan melt cacao butter and whisk in pumpkin, syrup, spices and collagen until smooth.

Toss with coconut mixture until evenly coated.

Spread on lined baking sheet and bake for 50minutes .

Let cool completely to crisp up.

Enjoy!

07/09/2020

What if you didn't have to feel so alone?

Unfamiliar body
Unfamiliar routine
Wondering if everyone is having as easy of a time as their instagram reels imply...

👆👆👆 This leaves many pregnant and postpartum people feeling isolated and wondering if they're f-ing this all up somehow.

Pregnant or postpartum during a pandemic? That's some next level s**t.

But what if you didn't have to feel so alone?

What if you knew not only what you're experiencing is 100% normal, but also got tools to make it 1000% better?

This 𝘀𝗵𝗶𝘁 𝘄𝗼𝘂𝗹𝗱 𝗯𝗲 𝗮 𝘄𝗵𝗼𝗹𝗲 𝗹𝗼𝘁 𝗲𝗮𝘀𝗶𝗲𝗿, wouldn't it!?

If you're ready to take the googling guess work out of the equation and make decisions to support your wellbeing through pregnancy and into postpartum from an informed and empowered space, I'm here to help.

Sound like what you need? Shoot me a DM and let's chat.

29/08/2020

Are you team sweet potato fries 🍠 or white potato 🥔 fries?

I am all about those sweet tater fries. Bonus if they’re waffle fries but we aren’t so fancy on the homemade front.

Orange fleshed sweet potatoes (which are actually red garnet yams), are high in Vitamin A and C as well as the minerals potassium and manganese.

Vitamin C is crucial for iron absorption, collagen synthesis and immune support, all vital for a healthy pregnancy and postpartum healing.

Check out my Chili Lime Sweet Potato Fries recipe including tips to get them extra crispy and delicious!

https://lizwinterswellness.com/2019/06/chili-lime-sweet-potato-fries/

25/08/2020

The biggest lie around breastfeeding...

"𝘐𝘵 𝘤𝘰𝘮𝘦𝘴 𝘯𝘢𝘵𝘶𝘳𝘢𝘭𝘭𝘺 𝘢𝘯𝘥 𝘺𝘰𝘶'𝘭𝘭 𝘫𝘶𝘴𝘵 𝘬𝘯𝘰𝘸 𝘸𝘩𝘢𝘵 𝘵𝘰 𝘥𝘰"

Here’s the deal, nursing does NOT always come naturally. In fact, I’d argue it rarely does.

Nursing requires a good deal of 𝘀𝘂𝗽𝗽𝗼𝗿𝘁, 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲, and the 𝘀𝘁𝗮𝗿𝘀 𝘁𝗼 𝗮𝗹𝗶𝗴𝗻 𝗷𝘂𝘀𝘁 𝗿𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝗯𝗼𝘁𝗵 𝗹𝗮𝗰𝘁𝗮𝘁𝗶𝗻𝗴 𝗽𝗮𝗿𝗲𝗻𝘁 𝗮𝗻𝗱 𝗯𝗮𝗯𝘆.

Whether you’re choosing to nurse on demand or pump exclusively or a number of any other combos, check out my list of postpartum nursing essentials to make this time just a bit easier.

Get the list on LWW --> https://lizwinterswellness.com/2020/08/postpartum-nursing-essentials/

Was there something that made your experience easier? Let's help each other---> Share in the comments below!

23/08/2020

Want to know a secret?

Confidence is a muscle. It must be flexed.

Confidence in biz, in fitness, in nourishing your body, and even in advocating for what you want and need through pregnancy and postpartum—

it all takes practice.

Sometimes that practice is uncomfortable, but it’s well worth win of getting what you want and need.

So friend, today I encourage you to flex those muscles, lean in to and voice your needs. And then celebrate those wins.

Need help finding that voice? I’m here for ya. Drop me a DM.

19/08/2020

What if your energy doubled just by making this one small shift to your diet?

Can you imagine feeling energized and ready to tackle the day, no matter what pregnancy and parenting throw your way?

The truth is most of us are walking around super duper dehydrated.

Nausea, fatigue, headaches, moodiness, dull skin, and more can be alleviated by simply staying hydrated. Pregnant and postpartum people need approximately 100oz of water per day.

But here is the secret: you don’t have to just drink water to stay hydrated. Let’s be real, water can be boring and 100oz is a LOT of boring.

Infused waters, herbal teas, and water rich produce like watermelon and cucumbers all count towards that water goal.
Is your mind blown?

Hit save on this post (because pregnancy brain is a real thing) and then head over to LWW for my Watermelon Cucumber Salad recipe.

https://lizwinterswellness.com/2019/08/watermelon-cucumber-salad/

16/08/2020

/// the sure-fire way to have a s**tty fourth trimester ///

The fourth trimester (that immediate postpartum period) is one of the most physically and emotionally demanding periods in a person's life

The stress, overwhelm and fatigue are often made worse by:

➡ Unrealistic expectations about postpartum recovery, marriage, new parenthood, and life balance.

➡ Trying to do it all yourself

➡ Simply hoping for the best!

Yes 𝘴𝘪𝘮𝘱𝘭𝘺 𝘩𝘰𝘱𝘪𝘯𝘨 𝘧𝘰𝘳 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 can set you up for a s**tty postpartum experience.

But by planning for postpartum, you can:

⭐ anticipate potential stressors and changes

⭐ have the support plan you need to focus on what really matters

⭐ know who you're going to call when s**t hits the fan.

Need support in building your postpartum plan? DM me "more info" so we can chat!

14/08/2020

Welcome to the first of many episodes of Edie Runs the Kitchen. Quarantine and nursing a tiny human has brought several hours of cooking videos into our lives. Edith asked if we could make our own, so here we are!

Today we are making Chocolate Chia Pudding— it’s vegan, paleo, refined sugar free and super tasty.

You’ll need:
1 can coconut milk
1/2 cup unsweetened almond milk
1/4 cup cacao powder
2tbsp maple syrup
1/2 cup chia seeds

Gather those ingredients and tune in for instructions from Miss Edith herself.

Liz Winters Wellness