Fit4Mom Laura Maniccia Talk Recap

Posted on January 13th, 2014

What a great talk we had today!  Big thanks goes out to our special speaker, Laura Maniccia, for reminding us about the importance of connection, balance, nutrition and fitness.  Here's a recap of her talks along with the names of the apps, and books that she recommended to us.  I have also included her contact information if you are interested in more info on stroller strides or fit after baby classes.  As a side note, you should be able to click on any website address or book and be taken directly there on a new tab in your browser.

1. Name the top three most important things in your life.

2.  The one prerequisite to making these things a success is to love yourself first.
a. This means Love yourself
b. Accept yourself for who you are, faults included
c. Forgive yourself when you make mistakes.  Extend yourself grace.

3. What does loving yourself mean?
a. For Laura it means developing a stong sense of self through food and fitness.

Apps to help with nutrition and fitness:
1. My Fitness Pal
2. Livestrong
3. My Diet Tracker
4. Calorie Counter

4. Foodie Talk
a. Abs are made in the kitchen
b. Food is fuel. You get what you put into it.
c. You are what you eat, don't be fast, easy, cheap or fake.
d. Food is the most over-used anxiety drug, and fitness is the most under-used         anti-depressant.

5. What changes have been in our food cycle?
a. Early 1990's big changes began to happen with the production of specialized hormones to help stimulate milk production in cows.
b. It was never proved safe or unsafe.  So the US allowed it.  $$ production.
c. The results in the cows were:
1. Mastitis
2. Ovarian Cysts
3. Lameness
4. Skin disorders
d. Since the implementation of these protiens it has opened the doors for other chemicals and hormones to be added to food products resulting in an increase in food allergies among children and adults.

6. Read! Educate! Change!
1. Robyn O'Brien  http://www.robynobrien.com/
2. Dr. Alan Greene  http://www.drgreene.com/
3. TedX Talks on Youtube  http://www.youtube.com/user/TEDxTalks
4. Various Food Bloggers (great recipe tips and ideas)

7. Fitness
a. fitness - \'fit-nәs\ - The quality or state of being fit
b. This means YOU get to define what fitness is to you!
1.What are your goals?
2. What are your limits?
3. What are your rules?

8. Resolutions vs. REAL Change
a. Resolutions say:
1. I'll lose "SOME" weight
2. I'll go to the gym "MORE".
3. I'll eat "HEALTHIER".
b. Real Change is says:
1. I'll lose 10 lbs by April 10th.  (Concrete number goal and date)
2. I'll go to the gym 4 times a week and spend 45 min working out.
3.  I am eliminating all processed foods.

9. 12 New Monthly Healthy Habits:
a. January - Eat veggies with your snacks or meals at least three times per day.
b. February - Cut your processed sugars in 1/2 (or altogether).
c. March - Drink your water, 64oz EVERY single day!
d. April - Get your sweat on most days of the week!  20 min counts!
e. May - Stop eating foods with hydrogenated oils, trans-fats, and high fructose corn syrup.
f. June - Get at least 8 hours of sleep a day.
g. July - Go meatless at least one day a week.
h. August - Meditate (or sit in silence) 10 min every day.
i. September - Kick it up a notch, increase the duration or intensity of your workouts.
j. October - Eat your good fats, get your Omega 3's with foods like Salmon and walnuts.
k. November - Be grateful.  Gratitude is good for your health. Practice it daily.
l. December - Meditate (or sit in silence) 10 min a day.

10. Get down to business with fitness.
a. The essential components of a Mom.
1. Core
2. Arms
3. Legs
4. Back

11. A few of Laura's favorite things to build those muscles.
a. Plank
1. Plank challenge
2. Rock on your toes.
b. Full Sit-ups
1. Add a pulse in the middle
c. Push-Ups
1. Hold at the bottom
d. Squats
1. Add weights by your sides or at your shoulders
2. Add a jump!

12. When your Pregnant:
a. Add 300 calories prior to your work-out
1. Smoothie (Spinach + Raspberries + Pineapple + Milk or Almond Milk + Ice)
2. Peanut butter on toast + a banana
3. Boiled egg with toast + 1/2 an apple
b. Ask your doctor about your exercise plan
c. ACOG guidelines includes that you should "work-out all if not most days of the week" to maintain a healthy pregnancy.
d. A body in motion stays in motion.
e. Dr. Alan Clapp's book: Exercising Through Your Pregnancy






13. Resources and where to start:
a. Fit 4 Mom Facebook page:  http://www.facebook.com/CORPFIT4MOM
b. Local Pages -
1. Fit 4 Mom Austin - Stroller Strides: http://www.facebook.com/StrollerStridesAustin
2. Fit 4 Moms Austin - Body Back: http://www.facebook.com/austinbodyback
c. Pintrest
1. Search Abs
d. Local groups/friends

14. Running
a. Running can be a bit challenging at first, but once you find your rhythm, it can be fun and even relaxing.  It is also a MAJOR Calorie burner approximately 100 calories for every mile.  So throw the little ones in the stroller, or go solo and hit the pavement ladies!

Running Chart:

Mon Tues Wed Thurs Fri Sat Sun

Wk 1: 15 min. off 15 min. off 15 min 20 min. off
Wk 2: 15 min. off 15 min. off 15 min 20 min off
Wk 3: 20 min. off 20 min. off 20 min 30 min. off
Wk 4: 20 min. off 20 min



15.  Fit 4 Mom Austin:
a. Stroller Strides:
1. Northwest Austin:  (Steiner Ranch, Springwoods Park)
2. Cedar Park:  (Lakeline Mall, Anderson Mill West Park)
3. Round Rock:  (Cat Hollow Park)
4. Pflugerville:  (Pluger Park)
5. Georgetown:  (Berry Springs Park)
b. Body Back:
1. Steiner Ranch
a) M/W at 7:30pm starting 1/20
b) T/TH at 9:30am starting 1/21
2. Round Rock / Leander
a) M/W at 6:15pm at Southwest Williamson County Regional Park, starts 1/27



Contact Information:

Laura Maniccia
Phone: (512) 914-2237
e-mail: austin@fit4mom.com
website: http://www.austin.fit4mom.com





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