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
Loving Yourself Is An Important Lesson to Teach Your Children
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 BMAX Fitness Fun with Andy Berler, Trainer for the New England Patriots Cheerleaders
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
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?
BMAX (Berler Maximum Activation Xtreme) is a complete less than 29-minute full body fitness program that delivers the five critical health components of physical fitness in EVERY workout: CARDIO HEALTH, FLEXIBILITY, MUSCULAR STRENGTH, MUSCULAR ENDURANCE, AND BODY COMPOSITION!
Every BMAX workout starts with a three-minute dynamic warm up and is followed by the body of 18 exercises. You will perform each exercise for 40 seconds, followed by a recovery period of 30 seconds between each exercise. These 18 exercises are designed and organized to target the six primary muscle groups: chest, triceps, back, biceps, shoulders, and legs while activating every supporting muscle fiber throughout your body.
BMAX was created to bring a complete full-body fitness program to both the home and gym. BMAX requires no machines, delivers quick workouts, and provides amazing variety! And due to Andy’s training principle, MAXIMUM ACTIVATION, you only need to use the program every other day to get on the road towards THE BEST SHAPE OF YOUR LIFE.
Follow on Facebook, Twitter and Instagram & Andy's Instagram to keep up with all BMAX fun!
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!
“Transformation Begins With Nutrition”- Jennifer Long, RN,NCN.
by: Linda Bartosik
Have I got a deal for you! In case you haven't heard there is a new way to exercise all over Cape Cod. It's called Koko Fit Club. Their tagline is Fit Figured Out and it's not kidding. Koko really does have fit figured out for people who are too busy to maintain a consistent exercise program. Are you one of those people who keep saying you need to find a way to incorporate exercise in your life so you can stay fit enough to keep up with your kids through their college days and beyond? Can you feel age creeping up and stealing your energy and making your joints creak and ache? Then Koko is the answer for you. To see what Koko is and how it can help you, Click here to watch a 2:44 video that explains it all. Oh and yes, I mentioned a deal: You can visit any Koko Fit Club Cape Cod and try it for free. Call the club nearest you and make your appointment for a complimentary session. It will change your life. I have been a member and worked out three times a week consistently for a year now. I just turned sixty years old and the reason I Koko is because I still want to be able to enjoy our beautiful beaches when I turn seventy. I spent ten years trying gym after gym, finding it hard to spend two hours there working out, while teaching full time and raising two young daughters. If I had had a Koko Fit Club near me during those years, I could've easily integrated exercise into my life. I love the whole Koko concept so much, I just started working there, helping busy people like you change their lives. But don't take my word for it - call for your complimentary session today, because... ...IF YOU DON'T TAKE CARE OF YOUR BODY, WHERE WILL YOU LIVE?
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.
We think that all our Cape Cod Moms are so fabulous that we are going to offer 2 more giveaways for the month of October! That's right, that means currently we have 3 active giveaways going on for all our fabulous Cape Cod Moms!!!!
This newest one will have 2 winners courtesy of Turning Pointe Dance Studio But pay careful attention because you have to enter separately for each one!
The two Giveaways are.............
~ a 9 week session to Itsy Bitsy Yoga at Turning Pointe Dance Studio in Falmouth.
~ a 9 week session to Mommy & Me Conditioning at Turning Pointe Dance Studio in Falmouth.
* Both these giveaways apply to new clients only.
Here's How To Enter!
1. Please answer the following question by posting a comment for each entry.
To win the 9 week session of Itsy Bitsy Yoga:
What do you do to encourage physical activity with your child and as a family? - 1 ENTRY
To win the 9 week session of Mommy & Me Conditioning:
What kind of healthy physical or mental activity do you do for YOURSELF? - 1 ENTRY
2. Refer a friend to Cape Cod Mommies but make sure they message or post on our board that you referred them or you won't be entered to win! - 1 ENTRY per friend you refer who tells us you referred them! *Only New Members after 10/7/2011 apply
Please email email@example.com if you need help with any part of the posting.
2. No purchase necessary.
3. Void where prohibited or restricted by law.
4. Eligibility is limited to 1 prize per household.
5. All prizes must be claimed within thirty (30) days unless otherwise stipulated during the contest
6. Winners may be required to pick up prizes during business hours.
7. Failure to claim prizes within allotted time may result in forfeiture of prize(s).
8. Prizes not redeemable for cash or their merchandise.
9. Winners consent to the use of their name/picture/likeness without compensation for advertising or publicity purposes.
10. Cape Cod Mommies Coordinator and Sponsor employee's are not eligible.
11. Sponsors accept no responsibility or liability in connection with any injuries, losses or damages arising from
the prize(s) awarded in this contest.
12. Additional restrictions may apply depending upon prizes being awarded, or contest sponsor rules.
13. All federal, state and/or local laws and regulations apply.
14. All Decisions are final.
Contest ends at 11:59 PM EST October 20, 2011. One winner will be randomly selected by random.org. The winner will be notified via email, Facebook or a blog post on Cape Cod Mommies, so please make sure your email address is correct. The contest winner will have 48 hours to respond, if no response is received, then another winner will be selected.
Contest Sponsored by: Turning Pointe Dance Studio in Falmouth, MA
Klub Kidz Fall Classes with Ms. Lori Dutra start TODAY at The Fitness Company for Women in Mashpee on Rte 130!
Creative Movement Playgroup 11:30-12:30 ages Toddler to Preschool
Afternoon Kid Fit 1:30-3:00 ages Preschool - Up!
Remember - September is "TRY A CLASS FOR FREE" month for all Cape Cod Mommies members who have never been to this class!
Check out Klub Kidz!
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