Days will be centered around:
Days at the park that we can conveniently run from the gym on the rail trail
This program is offered to kids from 6-12 and will be held
1/DAY WEEK $40/MTH
2/DAYS A WEEK $50/MTH
3/DAYS A WEEK $70/MTH
You do not need to be a member to join Phase 2 NINJAS. If a family member decides to join the gym, they will receive $10 off their monthly membership!
15 Atlantic Ave, South Yarmouth, MA 02644 www.phase2fitness.us 508-619-6123
By: Jennifer L. Long, RN, NCN
A wedding invite has just come in the mail! How exciting, a CAPE COD wedding in
JULY….…oh wait, that means you need to get a dress…and its summer so that means less is
covered up! You put your hands over you belly and start dreading the ﬁtting room. Feeling
bloated, and a bit uncomfortable in anything form-ﬁtted you panic! What do you do? !
! You have seen them advertised in magazines, offered by big name supplement
companies and even commercials on TV. There are so many detoxes, cleanses and “miracle”
diets promising to get rid of the bloat, the weight you don’t want and improve your health. The
problem is, they are not all they are cracked up to be. Cleanses and detoxes are meant to aid in
improving digestion, removing toxins and kick start your weight loss, but when they are not
based on the physiology of the body, they can actually cause damage to your digestive tract,
cause rebound weight gain and decrease muscle tissue (which is what burns the fat). Many
cleanses recommend avoiding certain foods or food all together while being utilized. Anything
that suggests NOT eating is a RED FLAG! We are meant to eat frequent small meals, a balance
of protein, fat and carbohydrates in order to stabilize our blood sugar, maintain homeostasis and
protect muscle and organ tissue. So what happens with these abrasive, often expensive and
“miracle” cleanses and detoxes? Most often you stop eating or drastically reduce your caloric
and food intake. This immediately causes a drop in your blood sugar. At this point you are no
longer using fat for energy, you are burning muscle in order to make up for the defect. This is
when cravings, mood swings and other RED FLAG warnings from your own body are
screaming, but the goal is to see a drop in numbers on the scale so you keep going. You see
the drop and get excited but feel miserable! You are losing muscle!!!! The aggressive detox
formulas probably have you rushing to the bathroom every 5 minutes too…and moms, who has
time for that…really? Then you have to make sure when you pack extra clothes for the day, you
throw an extra pair of panties hidden under the wipes. Come on, NOT CUTE! How many days
did they say to do this, 14 days? You realize its only day 3 and your children's snacks aren’t
safe from your carb frenzy and everyone is getting on your last nerve! Yup, thats a low blood
sugar kicking in. Oh and no one mentioned the awesomeness of the rebound weight that comes
on after you complete the cleanse and go right back to your normal routine! So what happened? !
Well, what did you learn? NOTHING!!
So, is there a way to actually CLEANSE? GREAT NEWS………..YESSSSSSS!!
First, you must realize that you must be ready for a lifestyle change, after a cleanse you have to
continue to make changes and it must ﬁt your life. Second, make sure what you are doing is
gentle and acts like your body does naturally. You really need to cleanse your colon, liver and
kidneys. Third, KEEP YOUR BLOOD SUGAR STABLE by eating in 3’s!!!!!! You CAN detox and
cleanse while eating super clean proteins, fats and carbs…cut the foods that bloat and ﬂush
with good old h2o! A cleanse should only be about 7 days, unless you are a heavy drinker,
smoker or have over 50 pounds to lose. If you want to learn how to detox safely and get
LASTING results and learn to change your lifestyle, I am accepting new clients. Always check
with your health care provider before taking ANY supplements.
Cape Moms, Are you ready to put your foot down and get healthy and fit? As a mother of two, I can relate that there is just not enough hours in the day to stay on track. Over the years, obesity, food binging and lack of exercise has really became a huge impact all over the country! Now is the time to not only better yourself, but to better your whole family! I have created a page for not only us mothers, but for all genders and ages. It will have updated workouts, health tips, meals, fun facts, and much more! This is the page you want to have pop up daily to keep you motivated, dedicated, and to give you great ideas for all your health and wellness needs! Come and click the check mark and start following today!! https://www.facebook.com/KristySassone
Cape Cod Mom Bloggers were invited to experience Stand Up Paddle Boarding with Amy from Peace Love SUP. Stay tuned for future blog posts from our moms about their experiences!
Stand up paddle boarding or SUP has become one of the fastest growing and most popular water sports in the world. SUP is a fun and easy way to go play on the water. With very little equipment you can paddle surf the high seas or enjoy a leisure paddle around one of the many beautiful bays, rivers, lakes or ponds that Cape Cod has to offer. Paddle boarding offers an incredible full body workout that allows you to choose how hard or fast you want to paddle by the conditions of water and wind you decide to be in. Eighty degree summer days with low winds and peaceful waters lend themselves to paddling slow, leisurely strokes while chatting with friends and enjoying the surroundings of a less traveled river or pond. Headwinds of 10-15 mph on a choppy bay or lake with boat wakes will work to increase your strength, endurance and balance. No matter what conditions you decide to paddle in, since you are standing upright you’ll enjoy amazing views of everything in the water as well as what’s on the horizon. It’s as close to walking on water as you can get.
Amy's passion for all things water brought her to discover and fall in love with stand up paddle boarding (SUP) in 2010. After learning to stand up paddle board she decided to try mixing yoga with SUP. It turns out that stand up paddle boards are the perfect floating yoga mat and provide enough stability so that SUP yoga can be accessible to just about anybody. She started teaching lessons and SUP yoga for local surf shops and in the summer of 2012 Amy founded Peace Love SUP with the intention of combining fitness and fun in a safe and nurturing environment on the beautiful waters of Cape Cod.
Stand up paddle boarding is gaining in popularity by leaps and bounds so if you think you’d like to give it a try just book a lesson or tour with Peace Love SUP or rent a board for the day to see what it’s all about. When you're learning the sport, it's best to start out in ideal conditions: flat, calm water that's free of
obstacles like boats and buoys. After you’ve spent some time with a SUP you might decide you’d like to buy one of your own boards and if so there are many choices. The size and type of board you choose are determined by a combination of paddler weight and skill, your intended use and the local conditions. Novice paddlers should choose wider, flatter boards which offer more stability while more experienced paddlers can choose narrower boards. There are boards made specific for racing, touring, flat water.....there are even boards made specific for fishing and boards made to do yoga and fitness on.
You will also need to choose a paddle. The paddle used with SUP resembles a very long canoe paddle with an angle or “elbow” in the shaft and should be 6-8 inches taller than the paddler, although this may vary depending on your intended use. The elbow or angle in a paddle provides a more powerful, effective stroke. When you're paddling, the elbow causes the paddle blade to align straight up and down as it comes alongside the paddle board. Paddles are made of a variety of materials such as aluminum, carbon fiber, fiberglass and wood. Some paddles are made to adjust so if multiple people will be using the same paddle this might be a good choice. Paddles weigh different amounts and have different shapes. Aluminum tends to be heavier and less expensive where as carbon fiber and fiberglass tend to be lighter and more expensive. Depending on which models you choose, the cost of a board and paddle ranges from about $1,100 to $2,100. When making your decisions it’s important to do your research and find a store with knowledgeable staff to help determine your needs and steer you in the right direction.
There are a few other key pieces of equipment that will be needed. This includes a PFD (Personal Flotation Device): The U.S. Coast Guard classifies stand up paddle boards as vessels, so always wear a PFD
whenever you're paddling navigable water. It’s also a good idea to wear a leash which connects from your ankle to the back of the board and prevents losing the board if a fall should occur. Wind, surf, and river current can move an unleashed board away very quickly. Proper clothing and sun protection are important as well. In milder conditions this includes wearing shorts and a T-shirt or bathing suit—something that moves with you and can get wet. For colder conditions where hypothermia is a concern a wetsuit or dry suit is necessary.
People of any age from 5-85 can learn to stand up paddle. Once you've mastered the basics, there's almost no limit to the waters you can explore on your paddle board. What is truly great is that it’s something the entire family can do together. Peace Love SUP is available 7 days a week to book beginner lessons, 2-3 hour tours of various waters ways that the Upper Cape offers, full moon paddles, as well as stand up paddle yoga or fitness classes. Visit her website at www.peacelovesup.com or to schedule a lesson or tour call 508-360-6032 or e-mail firstname.lastname@example.org.
By: Michelle Donaghy, Pediatric Sleep Consultant – Certified Gentle Sleep Coach
I often hear from parents that once the children start sleeping, they find it hard to sleep!
Thankfully, there are some easy tips to get your sleep (and your family's) back on track after so many months of sleep deprivation.
These simple changes will make a world of difference:
Get some exercise - just 30min a day will help relieve stress which will help you sleep better. This applies to adults and children.
Ensure your mattress is comfortable! You won't feel rested if your back is aching during the night. This
is one of those things in life that is worth the expense.
Have some wind-down time - a bedtime routine is important for children and adults alike. It will help your brain and body decompress before sleep.
No electronics 30min before you go to sleep - All of those electronics (TV, iPad, smart phone) tell your brain it is time to be awake. So turn them all off 30-60 minutes before bed.
It takes 20 minutes - most people don't know that the average person needs 20 minutes to fall asleep. Also, a side note for children - if it takes them less than 5 minutes to fall asleep they were either overtired or too drowsy when you put them to bed.
If you’d like to read more about how get better sleep, you can read the original article here: How to Get Better Sleep and Prevent Insomnia Without Medication.
Look for my next blog post where we will talk more about Healthy Sleep Habits for your Children and I will answer more of your questions. If you have a question you would like me to answer please email me at email@example.com
By: Meghan Kemp
Mamas, I have to tell you something crazy. No wait, let’s start at the beginning.
I have these friends, they are completely insane. But I love them anyways, I told you about them in my last post. They’re fun, tell great stories, keep me grounded, hug me when I’m sad, tell me my kids are cute when they’re covered in snot and screeching at each other. You know the type, lovely people that you can have wine with and laugh for hours.
You might be saying, they sound great what makes them so insane? Wait for it… these ladies love to RUN. They run as often as they can. For exercise. Not, like to get away from lions or scary people. For fun. I keep trying to wrap my head around this, and I find it very hard. I can come up with a million and one reasons NOT to run: I have kids, I have to clean my house, I don’t have a babysitter, I have to work, I’m tired, and on and on and on. But guess what? These mamas have the same things going on in their lives and they are still running. And running. And running. One of them ran from her house to my house and met the rest of her family here (who had very sensibly driven in a car to my house) for breakfast. This wasn’t a few blocks. She lives a whole town away from me.
So what is it? Why are these mamas running? What great mystery am I missing? So I asked and this is what they said:
· “It helps clear my head.”
· “I’m a happier, healthier and better mom to my kids when I run”
· “I find it to be rewarding. Its time I get to zone out, focus on just me and better my health and spirit even, all at the same time!!”
· “The challenge of mind over matter!”
· “Pounding un-domestic-friendly frustration out on pavement, given that I'm not much of a bread maker... plus it is 45 minutes of time to myself with nothing but breath, movement, music and maybe a good view or
· “It’s quiet and I'm alone. Also my ass looks better when I do.”
· "I run to be a better mom, wife, sister, daughter, friend. And so I can eat more cake."
So that all sounds nice. Especially the idea of a better looking ass and more cake! But I still wasn’t buying it. Then a bunch of these running mamas signed up for the SHAPE Diva Dash.
Have you heard of this race? This is how they describe it: “A 5k course dotted with fun obstacles sure to challenge your agility, balance, strength and speed. Add in copious amounts of tutus, boas and bling, plus enthusiastic camaraderie, and you’ve got the SHAPE Diva Dash.” Check it out here: www.divadash.com
And they REALLY want me to do this race with them. They keep saying how fun it will be. Who loves fun more than me?! They came up with a great team name. Don’t I want to join the team? What about the tutus, for pete’s sake, consider the tutus! They know I love tutus, boas, and bling. So I buckled. I buckled big time. I signed up for the race. Oh my God. I signed up for a race!!!! I am now entering crazy-town!
So, mamas, I have from now until September 7th to train for the Diva Dash. It’s a 5k run with all sorts of obstacles thrown in. And we’ll be wearing capes and maybe tutus. Fortunately SHAPE has created a handy, dandy workout plan which I will be following and sharing with you in blogs to come. (oooooh the future!)
So, who wants to join me? Come on mamas, get off the couch and into a tutu. You know you want to! Here’s a discount code to sweeten the deal, type in BLOG on the registration page for $5 off the Boston Diva Dash. If you want to sign up for any of the other Diva Dash locations, use BLOG for $10 off.
Here are the particulars:
Date: September 07, 2013
Time: 9AM - 5PM
Location: Marshfield Fairgrounds,
140 Main Street, Marshfield, MA
What do you think? We’re going to rock it right? Or will I be this girl?
Though, in all fairness, she still looks like she’s going to get up and rock the rest of the Dash. Also, how
awesome is her friend? You know you would be laughing just as hard when one of your teammates fell face first into the mud!
Now, please tell me, how exactly do you fit exercise into this life filled with kids, marriage, and a job? If you
have an answer let me know, I’m going to need all the help I can get!
*All these awesome photos are from Adventure Fit! Thanks for the great shots!*
I wanted to share my experience as a "lay" yoga person with all of you. Many of you read Whitney Parker Marshall's first blog here on Cape Cod Mommies about her experience as an Itsy Bitsy Yoga Instructor at Turning Pointe Dance Studio. My son Ethan and I are about to begin our THIRD session this week with Whitney and we are so excited and I wanted to share why!
Whitney is such a fabulous, patient, passionate and energetic instructor! Every week she comes in with a smile on her face for the tots and babies, excited to share her passion with all of us. The engaging songs and movements she leads us all in every week are catchy and fun, we reap the benefits of both in the long and short term!
As 2011 comes to a close, the favorite American pastime of making New Year's resolutions begins. Many people approach a new year with a fresh perspective, renewed motivation and a promise to themselves (and maybe others) that this is the year they ____________ (fill in the blank- 1. Lose weight, 2. Find balance, 3. Help the baby/toddler finally kick the binky habit...)
However, it is never as easy as it seems. The first two weeks you are solid- you are rocking your new workout gear, are totally committed and excited about getting to the gym and cooking healthy meals at home. You even lose a few pounds and feel an extra pep in your step. Then life happens. The kids get sick. Your husband goes on a long business trip. It starts to rain for 2 weeks and you lose all motivation to leave the house. By the last week of January your cute workout
gear becomes your daily attire to Trader Joe's and you lose your gym membership card in a pile of Superbowl party invitations. You feel slightly guilty that you couldn't stay committed. But, life moves on and you tell yourself you'll
head back to the gym in April before you have to schlep the kids to their summertime swim playdates/beach outings/swim lessons.
Sound familiar? You have to set goals for your fitness achievements and motivate yourself some days or weeks.
Here are some tips for setting realistic resolutions and sticking to them. These tips extend past just getting in shape or losing weight. These are just good tips to help you meet your own personal goal. Make 2012 your year to finally __________ (you fill in the blank!).
2012 can be your year to shine! Give yourself a chance to succeed!
Join me in welcoming the newest addition to our Cape Cod Mommies Fitness Advisor Team: Jennifer LoFiego. Currently a full time resident of Falmouth MA and the Pole Fitness/ Dance & Burlesque Chair Dance Instructor at Uptown Body in Falmouth MA. (www.uptownbodycapecod.com)
Jennifer has over three years of Pole Fitness training experience. She has been a waitress at the Roo Bar on Main Street for the past seven years and has worked in real estate for the past five years. She is currently a short sale preforeclosure specialist for ONEIR Realty. A little over a year ago, Ms. LoFiego got the urge to develop a pole fitness class for Uptown Body, focusing less on the advanced user and more on the novice. Her classes incorporate everything from step aerobics to ballet to figure skating moves and are reasonably priced.
Pamela L. Bardelis, owner of Uptown Body, said the classes are a perfect complement to the yoga, Pilates, and personal training offerred at her studio. And she said it helps Uptown Body to stand out from its competitors.
“There is nothing like this around in Falmouth that I’m aware of,” she said.
Read more about Jenn's fantastic class here: http://www.capenews.net/communities/falmouth/news/871
Cape Cod Moms