Days will be centered around:
Functional training
Days at the park that we can conveniently run from the gym on the rail trail
 Balance training 
This program is offered to kids from 6-12 and will be held
    Sunday:                   9:30-10:15
Wednesday:        4:00-4:45
    Friday:                    4:00-4:45 
 
PRICING:
 
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!
 
UNAA CERTIFIED
AFSA CERTIFIFED

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. 

By: Kristy

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 amy@peacelovesup.com.

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.

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
a breeze.”
·    “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

 More info:http://divadash.com/city/boston/

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!