This week we were joined by local mom and business owner, Jennifer Caprio of SWEAT Studio Cape Cod. We chatted about how if Mom and Dad are healthy then the family will be healthy. We chatted about nutrition, fitness, things you can do for 30 mins daily and more!

We gave away a 10 card punch class ($150 value) to Brooke Kowalski and another Polar Cave gift card to Jennifer courtesy of her friend Candice who nominated her!

Nominate a fellow parent to receive one as an act of kindness via this form: https://forms.gle/qy3mrdM1pGWWgAkZ7

OR

Submit a Quote or Story from Quarantine via this form and Erin will pick her favorite: https://forms.gle/fn4DKbNDcghs3C6x9

Join us weekly on Friday nights at 8pm on Facebook LIVE!

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
​

Loving Yourself Is An Important Lesson to Teach Your Children
By: Pamela

​The ground may be covered in snow, but if you’re like me, you are day dreaming about those Summer days spent with the kiddos at your favorite Cape Cod beach!  With those beautiful beach days, though, can often come a lot of anxiety for us moms who are faced with a body that has housed the most precious gift in the world…but is now something we don’t recognize in the mirror. 

I am all about self-love and accepting this new body and all of the badges of honor that go along with motherhood.  When I see a mom covered up at the beach or missing out on fun because of her insecurities, it absolutely breaks my heart.  After gaining almost seventy pounds with my pregnancy, I dreaded going to the beach – something I have loved my entire life – and chose a bathing DRESS to try to hide my flaws.  That thing was so uncomfortable.  The skirt absorbed so much water and weighed me down so I couldn’t even enjoy myself and the experiences my toddler was having for the first time at my most beloved summer spot. 

We have just under three months until swimsuit season is upon us, and I want to arm you with some tools to make this the best summer ever…one where you can run, jump and play with your kids without any worry.  What are those tools?  Most people expect me to say diet and exercise.  Yes, those are extremely important if you want to make changes in your appearance, but the most important piece in the weight loss puzzle is creating the right mind set so that you can be truly successful.
The great news is, as a mom you already have the tools! 

As a mom, we love our kids with our entire hearts.  Does that mean we let them do whatever they want?  Eat whatever they want?  NO!  So loving yourself does not mean accepting your body and continuing with unhealthy habits.  Loving yourself means talking to yourself the way you talk to your kids.  You can’t have huge portions of unhealthy food - you need to eat your vegetables!  You can’t watch endless hours of TV - go outside and play (aka get some exercise in)!  These are things we make sure our kids are doing, but often times spend our day exhausted and getting our energy from the donuts someone brought to work, the leftovers from our toddler’s plate or a pizza because we’re too tired to cook.  We also tell our kids how smart, beautiful and talented they are.  You would never call your child fat or pick apart their body.  So don’t talk to yourself that way!  Look in the mirror and give yourself compliments. 

Every day, every choice you make will bring you closer to your goals or further away.  Every choice you make shows your body that you love it, or that you aren’t taking care of it.  If you think about each choice in this way, you’ll be able to make healthier choices each day so that when summer roles around, it’s not about having a bikini body, it’s about knowing that you’ve taken care of yourself, that you are perfect the way you are because you’re doing all of the right things, and to just have fun without thinking about our thighs. 

See you on the beach!

Pam grew up in Falmouth, MA and is mommy to a gorgeous 3.5 year old, Kennedy.   Pam has lost almost 70 pounds and created Fit Mommy Mindset to help others lose weight and find themselves.  Find her on Instagram @FitMommyMindset for meal inspiration and weight loss motivation including her weekly Mindset Makeover Series.  New videos are released every Monday and can also be viewed on her Youtube Channel under Fit Mommy Mindset.

Cape Cod Moms
Social Fitness Fun 
​What: BMAX Fitness Fun Featuring Andy Berler, trainer for the New England Patriot Cheerleaders!
When: Monday, October 30, 2017
Time: 7pm
Where: Infinity Fitness, 747 MA-28, East Falmouth, MA 02536
RSVP HERE on our Event page so we can send an email reminder!

Join us for a complimentary, fun night out and find out how to fit in a well designed and organized workout into your busy mom lifestyle-BMAX style!

Workout & listen to Andy Berler, Personal Trainer for the New England Patriots Cheerleaders & Founder of BMAX! This event will start with a quick introduction with Andy followed by a 29 minute workout. We will then sample some fine wine while Andy chat with us about how to fit this amazing workout into our everyday routine.

Its challenging enough to find time to run out just for coffee, never mind running out to grab a quick session at the gym. But what if you were able to accomplish your workout at home with guaranteed results?

By: Jennifer L. Long, RN, NCN

Prom season is hitting the Cape once again! Boys will be fitted for tuxedos to make their mom wonder how they grew up so fast and girls will be after the perfect dress to capture the eyes of everyone in the room.

Before fitting rooms, credit card swipes and cameras flash, there is a potentially dangerous concern that plagues the minds of thousands of teenage girls every prom season. In order to get into the dress of their dreams and look like a celebrity, thousands of girls will look for ways to lose weight. Without the proper guidance and education, they are likely to resort to unhealthy measures and the latest fad diets or cleanses in the market. It’s our job to protect these young people and show them a better way. It begins at home, but like many parents out there, finding the answer is as confusing as helping our kids with algebra! This article will help parents, teachers and teenagers learn healthy alternatives to dropping those extra few pounds, tighten and tone, as well as getting rid of those awful cravings without compromising their health.

In order to succeed at anything, goals should be set. The first step is, understanding what healthy and attainable goals are, how much time should be expected to reach desired goals and how to reach them. Healthy attainable immediate goals are, stabilized blood sugar, increased energy, establish an exercise plan and increase metabolism. There are three types of goals, immediate (few days to a few weeks), short-term (a few weeks to a few months) and long-term (months to years). An example of a short-term goal could be to establish an exercise plan. A long-term goal could be to run a 5k. Whatever your goals are, it is important to determine your “WHY” and be sure to understand your level of health and ability. Steering these young ladies in the right direction and guiding them in reaching their goals at an appropriate pace can provide tools for success not just in their health but in life as well.            

Feeling confident in your prom dress is a great short-term goal that will take a combination of immediate goals to get there. Learning how to stabilize your blood sugar and establishing an exercise plan based on your physical ability, are a prom couple dressed to impress! A stable blood sugar is achieved by eating in 3’s. Eating a balance of protein, fats and carbohydrates every 3 hours, will fuel your body to run as a fat burning machine. Pair that with an individual exercise plan and achieve body confidence to last longer than your limo rental. This should not be a time of shame or desperation to lead to drastic attempts to find temporary fixes, prom is an event for teenagers to celebrate friendships, their hard work and to feel like no matter who was crowned, they are all royalty!

As someone who has battled obesity, body image issues and depression throughout my life, I know all the emotions that can lead to desperate attempts of yoyo dieting and extreme exercise. With my own personal journey, I have learned the principles to successful and healthy weight management and my own body confidence. As an RN, nutritionist and psychology major, I now understand the health risks associated with the combination of low self esteem, distorted body image which can lead to calorie restriction, deprivation, and extreme exercise. These experiences have led me to successfully assisting many people of all ages and medical conditions to reach their own health and weight goals. My goals continue every day, I am now focusing my attention on teaching healthy eating, exercise and positive thinking to our young people and their families. Our children are struggling. Obesity affects 1 out of 3 children today. All too often it can go into the opposite of extremes, causing an obsession of weight loss in adolescents and teenagers, without the proper nutrition education and guidance to health sustaining goals, our children will be looking to the media, celebrities and fashion models as their examples of what is acceptable. It's time to take back the roles Hollywood has tried to replace. Together we can save our kids and give them the tools for a successful, happy and healthy life. 


RNutrition will also be having a new adolescent and teens nutrition group starting Tuesday February 25, 2014 at the HYCC 4-530.  This will run every Tuesday and the cost will be $10 per child per week.  If you would like one on one personal coaching please contact me directly!

by: Linda Bartosik

Linda :)
 
Personal Blog: Another Day Goes By
Website: iTeach
Email:   lindabartosik@aol.com

Hello!  My name is Heidi Ingram and I have owned and operated a large family daycare for 13 years. and have been in the fitness world for approximately 17 years. 

My personal philosohy is: I believe everyone has the potential to achieve excellence, given the right tools and methods, the possibilities to achieve your goals are greatly increased... encouragement, engagement and enthusiasm are my key ingredients in producing success.

I have been teaching Pilates for 6 years both Mat and Reformer, group and privates.  I am also comprehensively certified in classical Pilates through the Peak Pilates System. I have worked with teenage girls and boys  for the last 5 years in both summer and winter fit camps with excellent  results.

Having worked in various gyms and studios throughout the Cape including Balance Health & fitness, Gym Express, Falmouth Sports Center,  Cynthia Lane Studios and most recently Fitness Directions; I have gained tremendous experience and knowledge. I also owned and operated my own personal training business for 5 years before I opened Heidi's Daycare.

I have an Associate in Early Childhood Education and Medical Assistant,  graduating Phi Beta Kappa in both. I am certified in Nutrition and have worked  with personal training clients as well as the children in my care for about 15
  years. I am also an avid runner and triathlete and have also competed in the Falmouth  Road Race for 15 consecutive years with my best time of 49 minutes. Last year I  participated in the Pan Mass Challenge and intend to do so again this year. 

I look forward to answering your questions regarding fitness and nutrition!

"Dooowwwn Dog!" I sing in my universal key of B Minor and suddenly my daughter, who is 11 months old, bends at the waist from a sitting position towards the floor, until her forehead is actually touching the carpet!  She pops up with the most accomplished grin on her face.  I melted.  Again I sing  "Dooowwwn Dog!" and there she goes, leaning towards the floor.  This time I demonstrate.  I sing  "Dooowwwn Dog!" and come into Downward Facing dog or Adho Mukha Svanasana myself.  I do  it one or two times and as she watches me, she rises to her feet, bends at the waist and comes into the most perfect Down Dog I have ever seen.

Suddenly my life felt complete...as funny as that may sound to some.  You see, I am an Itsy Bitsy Yoga instructor and a proud 1st time parent to my little Delaney Mae.  There is a huge sense of pride when any of my students come into a pose knowingly for the first time on their own.  It's a feeling of accomplishment, combined with the joy of seeing a parent's face when their  little one not only masters a pose, but does it during class, for all to see! 

As moms we know first hand how your perspective changes the minute you become a parent. There isn't an exact way to describe the change within yourself, but it happens, naturally and it feels good. It feels right. For me sharing yoga with other is natural.  It feels good. It feels right. 

My daughter and I began practicing Itsy Bitsy Yoga when she was just six weeks old.  We went to class weekly and put the poses to use at home.  We used Apana (In and Out) often for relief when she had those squirmmy moments of gas pains. Then we used Corkscrew to aid in digestion when she began to eat solids. Sure enough, not long after a few circular movements of her chunky monkey legs, a rumble in her diaper would bring a smile to my face, as well as hers'.  I raved about Itsy Bitsy Yoga.  We practiced almost daily, whether it was doing actual poses or singing a yoga song. It naturally became a part of our lives, almost as naturally as you will see a child "do yoga" in their everday movements! They are natural yogis and now I aim to bring it out in all of them!  IBY opened the doors to a whole new array of tricks to use in everyday life, whether it was to calm and sooth, to get us through a long wait at the doctor's office or simply to get moving and be active on a cold, rainy day.  In fact, I fell in love with Helen Garabedian's Itsy Bitsy Yoga program so much, that I knew shortly thereafter that I must share it with others. 
  
This past summer I became trained in Itsy Bitsy Yoga for Babies, Tots and Tykes.  I am able to offer yoga to children from the age of 3 weeks to 4 years old. I love this because I will be able to watch my students flourish over the years, not just as yogis, but as little humans!  In a recent interview I did for a dance magazine I was reminded how special IBY is, as it is the one of the only programs where a child can begin at such a young age, which allows moms on maternity leave to participate in an activity with their newborn before returning to work, if that is the case.

Babies can begin IBY at just 3 weeks and modifications of the poses are made to accommodate their tiny, new bodies.  I strive to be a healthy role model for my daughter and my students and I encourage a healthy and active lifestyle for children of all ages.   A  healthy baby equals a healthy tot, which equals a healthy tyke, a healthy adolescent, a healthy teenager and inevitably a healthy adult. So come join us, meet new friends, learn something new and encourage a healthy, active lifestyle for your little ones.  It may even inspire you to practice.