Cape Cod Holistic Fitness

03/15/2025

The Wellness Fair was a hit! Nathan (age 12) was the deadhang winner with an impressive 5min 11seconds!!! All ages participated and did such a great job 👏🏼

03/14/2025

🌿 Your Skin is a Reflection of Your Health!

Struggling with acne, eczema, or premature aging? It’s not just about skincare—it’s about what you put inside your body and how you live!

❌ The Culprits:
🚫 Seed Oils (canola, soybean, sunflower) – Cause inflammation & disrupt hormones.
🚫 Processed Sugar – Spikes insulin, feeds bad gut bacteria & worsens acne.
🚫 Ultra-Processed Foods – Strip your body of essential nutrients for skin repair.

☀️ The Fix:
✅ Morning & Afternoon Sun – Natural light regulates hormones, boosts vitamin D, and supports healthy skin.
✅ Ditch Seed Oils & Sugar – Prioritize real, whole foods.
✅ Eat Healthy Fats – Avocado, grass-fed butter, and olive oil.
✅ Support Your Gut – Load up on probiotic & antioxidant-rich foods.

Bad skin is a sign of poor gut health, inflammation, and hormonal imbalances. Heal from the inside out, get daily sunlight, and watch your skin glow naturally! ✨
The only skin products we recommend are a good Goat Milk Clenser , Beef Tallow moisturizer , Cooper peptides. If you’re struggling with bad skin make an appointment with us for a consultation!

03/12/2025

Come visit our team at the SMHS Wellness Fair tomorrow! There will be tons of awesome local businesses to check out and support, activities, mini classes, fun challenges and raffles, don’t miss it! 4pm-7pm at Sandwich Middle High School

03/01/2025

March 1st is officially kicking off the start of cut season. What is a cut ? What is a bulk? And why are they an important aspect of training and not just for body builders.
🔥 CUTTING PHASE (Fat Loss & Definition)
Goal: Reduce body fat while preserving muscle mass

🔹 Caloric Deficit: Consume ~300-500 calories less than your maintenance level
🔹 Macronutrients: High protein (1g per lb of body weight), moderate carbs(limit grains and rice), and healthy fats
🔹 Weight Training: Stick to progressive overload but focus on maintaining strength
🔹 Cardio: Moderate (3-5x per week), mix of LISS (walking) & HIIT (sprints)
🔹 Recovery: Prioritize sleep (7-9 hours) & manage stress

⏳ How long? Typically 8-12 weeks, depending on body fat percentage.

👉 Best for: Prepping for summer, revealing muscle definition after a bulk.

💪 BULKING PHASE (Muscle Gain & Strength)
Goal: Gain muscle with minimal fat gain

🔹 Caloric Surplus: Eat ~250-500 calories more than maintenance (slow bulk = lean gains)
🔹 Macronutrients: High protein (1-1.2g per lb of body weight), high carbs for energy, moderate fats
🔹 Weight Training: Strength-focused, progressive overload (increase weights over time)
🔹 Cardio: LISS , keep getting your steps in.
🔹 Recovery: Essential for muscle growth—prioritize sleep & rest days

⏳ How long? Typically 6-9 months for significant muscle gain.

👉 Best for: Strength improvement, muscle growth in the off-season.

🔄 HOW TO STRUCTURE CUT & BULK CYCLES
1️⃣ If your naturally lean start with a bulk, if you’re overweight start with a cut.
2️⃣ Cut after 6-10 months to lean out and show definition
3️⃣ Transition phases gradually (avoid extreme shifts in calories)
4️⃣ Use “mini cuts” (short 4-6 week fat loss phases) to stay lean during long bulks

💡 Pro Tip: Track progress with photos, strength levels, and measurements, not just the scale!
Reach out and book an appointment/consultation and we can help you thru which ever phase of fitness you are in!

02/23/2025

We’re excited to welcome Chase McVey to the Cape Cod Holistic Fitness team as our newest Personal Trainer and Wellness coach! With a passion for health, strength, and sustainable wellness, Chase brings his expertise in functional training, nutrition, and performance optimization to help clients reach their goals. Whether you're looking to improve overall fitness, enhance athletic performance, or adopt a healthier lifestyle through personalized nutrition guidance, Chase is here to support and inspire you every step of the way.

Chase, a 22-year-old certified personal trainer and overall health enthusiast. Chase has been an athlete his whole life. He started playing hockey and lacrosse at a young age. At 14, Chase started working year round with a strength and conditioning coach, this is where he developed a passion for the training process.

At 18 he signed to play junior hockey in the NCDC. A year later he experienced serious health complications which unexpectedly ended his hockey career. While this was a difficult setback, it ultimately led him to a greater purpose—healing his body through holistic health, herbalism, nutrient-dense ancestral nutrition, and functional movement.

Chase earned his personal training certification through OPEX Fitness and has worked as a personal trainer, helping individuals of all ages improve their health, longevity, weight management, athletic performance, and strength.

Additionally, Chase has been coaching hockey since the age of 14, working under some of the top skills and skating coaches in the Northeast, including Graeme Townshend (Townshend Hockey), Tim Driscoll (Driscoll Hockey), and Tim and Joe Lovell (Lovell Hockey).

Chase also has a strong passion for nutrition and where our food comes from. He has worked on various regenerative farms. He is deeply invested in understanding where our food comes from and how to fuel our body with the most nutrient-dense foods possible.

02/20/2025

🌱 All Disease Starts in the Gut 🌱

“Let food be thy medicine and medicine be thy food.” - Hippocrates

Your gut health is EVERYTHING. From your immune system to your mental health, everything starts in the gut.

❌ Bad Seed Oils & Alcohol
Seed oils (like canola, sunflower, and soy oil) are full of Omega-6 fats that promote inflammation and disrupt gut health. Add alcohol into the mix, and you’ve got a recipe for a weakened gut lining, leaky gut, and gut imbalances that can trigger disease. 🤢

✅ Gut-Healing Heroes

Bone Broth: Full of collagen, gelatin, and amino acids like glycine, bone broth helps heal and nourish your gut lining for better digestion. 🍲
Vitamin B1 (Thiamine): B1 is essential for maintaining a healthy gut microbiome and digestive balance. 🌟
Sodium Butyrate: This powerful short-chain fatty acid feeds gut cells, fights inflammation, and keeps the gut lining strong. 🛡️
When you nourish your gut, you nourish your body. Start with the right foods, and your body will thank you!

02/11/2025

✨ The Power of Black Seed Oil! ✨

Black seed oil has been used for centuries as a natural remedy, and for good reason! Here are some amazing benefits:

✔️ Boosts Immunity – Packed with antioxidants to help fight infections.
✔️ Supports Heart Health – May help regulate cholesterol and blood pressure.
✔️ Aids Digestion – Soothes bloating, gas, and indigestion.
✔️ Promotes Healthy Skin & Hair – Hydrates, reduces acne, and strengthens hair.
✔️ Supports Joint & Muscle Health – Contains anti-inflammatory properties to ease discomfort.

Incorporate black seed oil into your daily routine and experience its natural benefits! 🌿💚 Daily Dosage: 1 tablespoon per day, therapeutic dosage 1 tablespoon 3x per day. Taste can be strong so feel free to chase it down with your favorite juice or some raw honey🍯. No the pills are not as beneficial as the straight oil. (Always check with Dr. to make sure it won’t counteract any current medications)

02/04/2025

In today’s world, we’re drowning in artificial blue light; phones, laptops, LED lighting(schools,offices,stores). It disrupts our circadian rhythm, strains our eyes, messes with our sleep and impacts our mood. What about skin? Blue light penetrates deeper into the skin than UV rays, generating free radicals that cause oxidative stress. This leads to the breakdown of collagen and elastin, resulting in fine lines, wrinkles, and sagging skin. Prolonged exposure can weaken the skin’s protective barrier, leading to dryness, redness, inflammation and make you more susceptible to damage from the sun. We’re living in a society that’s overexposed to the wrong kind of light. Solutions? Limit screen time (especially at night), blue light filters on devices,invest in some high quality blue light blocking glasses, incorporate antioxidants into your skin care regime(vitamin c, vitamin e, etc) and the best one? red light therapy.

12/23/2024

10/30/2023

Class Added. Boys Boxing 8-10 years old. Class starting Thursday Nov.2 - Dec 14.(no class Thurs. Nov. 23) @ 5:30-6:30 weekly . 6 Classes $120.00. This class will include learning to box, strength and agility training using body weight, learning grappling basics and self defense. Spaces are limited text Jesse @ (508)364 3474 to secure a spot.

09/04/2023

Herbal support is a great way to optimize your health and get your defenses up as we come into cold and flu season.
Order your custom or premade tea blend by sending a message today 😊