About 7 years ago our extended family went in on a vacation property in this 1900′s railroad town turned quaint beach vacation spot and we’ve grown to love it.  As have all the folks who come visit (two of whom were so smitten, they bought  a house there too).  Our place is rentable and works great for 8-10.  But wherever you choose to lay your head (plenty of rentals and a few inns), the main point here is to give you a tip on a fun, but off-the-beaten-path and affordable, place.  So here goes.

You might really dig Cape Charles if: you’re a family with younger kids, you’re a couple looking for a relaxing and scenic beach getaway, you’re just as happy with paddle as propellor, you warm to vacation traits like low key, low(er) cost, less traveled, easy-paced.

You might look elsewhere if: you crave high octane water sports, want a steady diet of boogie board rattling waves, want lots of choices for going out/shopping, prefer a mature tourism machine that can cater to your every wish.

Top 5 things we love:

#1 – Crazy beautiful natural setting - Down there where the Bay spills into the Atlantic, the Eastern Shore is pretty darn narrow so you get a taste of several worlds.  Cape Charles sits smack on the wide open beauty of the Bay (complete with the rare-for-these-parts western sunset over the water every evening), while just a few miles to your east are the wild marshes and barrier islands of the Atlantic, and a few miles south are the Eastern Shore National Wildlife Refuge and Kiptopeke State Park.   So whether you’re plunked in a chair o’er looking the Bay or out boating/fishing amongst the uninhabited Atlantic barrier islands, there’s plenty of wild beauty to take in.

#2 – Kid (and thus parent) friendly beaches – Cape Charles boasts a nice string of public beaches for all to enjoy right in town.  I say “all”, but an important note here. This is the Bay so the beaches are ideally suited for families with young kids or folks interested in relaxed swims/paddles.  Why?  Think world’s largest wading pool… calm waters and very shallow for a long way out. So little ones can splash about for hours right in front of you as you relax in a beach chair.  A far cry from the worry-fest that can be the heavy surf of Atlantic beaches.   At the same time, high tide supplies enough deep water for older kids and adults to enjoy a good cool swim. Put these beaches and the setting together and you have plenty of idylic little moments with butt in chair, beverage in hand, kids happily in water and beautiful vista on full display.

#3 – People-powered water sports – Just recently, rentable jet skis have started popping up and certainly folks with boats (or charters) find plenty of adventure fishing etc. out in the Bay.  But Cape Charles is mostly about low key everything and that applies to water sports at the beaches.  Calm and shallow makes for great kayaking, paddleboarding, skim-boarding, etc.  Kayaks and boards are easy to rent and you’ll see plenty of folks tooling around along the beach in between sandcastle construction, book reading, etc.  For the more adventurous, there are guided (even overnight) kayak tours on both the Bay and Atlantic sides and you see some kiteboarding. But when we have guests more interested in consistent adrenaline than steady repose, they’ll often pop across the bay to Virginia Beach for a day of waves/parasailing/water parks etc.

#4 – Commerce-lite, hurry-free – You’re probably starting to sense a theme here but one of the other things we love is how uncluttered the place is.  Yes, there are a couple of great eating spots, a terrific coffee joint, a yummy gourmet shop, a few funky retail stores, an old-school hardware store that’s a must visit and even a few higher end retail shops over at Bay Creek Marina adjacent to town.  But generally speaking, Cape Charles has resisted (or hasn’t been able to support) lots of commerce.  The result is a Mayberry-esque feel and pace, but smack on a big beautiful body of water.  Indeed the only things other than the view and dunes on the main beach drag are a town gazebo and a nice long fishing pier.

#5 – Golf carts – Sounds weird, I know.  But Cape Charles is one of a few places in the state where you can zoom around on golf carts (which you can rent for a day/week).  And given that the town is a standard grid with rental houses scattered across it, a little open air conveyance is quite helpful, in addition to being a ton of fun.  Our place for example is 4 blocks off the water.  So a common ritual is to load up the cart and zoom down to the beach for an extended visit.  Or just hop in spur of the moment and catch sunset, ride to the coffee store, do donuts in the Town Hall parking lot (not really, if only the carts had that much juice), etc.  Bikes are also lots of fun.  Either way, point’s the same.  Great spot to leave the car and hoof, cart or cycle.

Random Top 10 list of activities we like best:

1. Breakfast out at Cape Charles Coffee Company or the old school diner counter inside the local pharmacy.
2. Long morning or afternoon beach sessions of swimming, paddleboarding, reading, beach walking, etc.
3. Ordering pizzas from Venetos down to the beach for a mid-day or evening nosh
4. Renting kayaks and paddleboards for the day from Southeast Expeditions for little jaunts from the beach by young and old (I’ve particularly fallen for paddleboarding and the kids are getting into it too)
5. Buying (or catching) some fresh seafood and cooking up a big dinner at home, grilled rockfish (or drum) tacos are a recent top performer and of course crabs are fun
6. Popping out for dinner and darts at Kelly’s Gingernut Pub, a beautiful restored bank that now serves as the go to spot for dinner or drinks right in town
7. Cocktails and kids swim over sunset.  Nothing like sunset over the water while the wee ones get a last dip in and you get a few sips in from the comfort of your beach chair.
8. Tour of Atlantic barrier islands like Cobb where you may as well be John Smith.  Whether you have/rent a boat or line up a kayak tour, this is a great, step back in time outing.  No houses, roads, anything.  Just a beautiful 30 minute boat ride out to an untouched, wild barrier island beach.
9. Daily wine tasting at the Gull and Hummock gourmet shop right in town.  Honey, the owner, is a font of wisdom and delights in getting you to taste all sorts of yummies.
10. Playground and tennis courts at the town green.  Big, wide open garden and field in the middle of town, with some decent tennis courts and a nice playground.
11. Bonus item – golf carting to any/all of the above

What about skeeters and jellies? – This is a common question of the Bay but we’ve not found either to be big issues.  On the mosquito front… maybe it’s because we hail from Alexandria where they’re like man eating birds 24-7, but the mosquitos down in Cape Charles are more like those of my youth… around in the evening, mostly absent during the day and non-existent on the beach thanks to the breeze.  Jellies… much, much less prevalent down here where the Bay mixes with the Atlantic than they are up in Maryland where swimming for large chunks of the season is simply out of the question thanks to the millions of jellies who’ve gotten in the water ahead of you.  In our 7 years we’ve had many seasons where they’re not in evidence at all and never so much that kept either us or lots of other folks from swimming/paddling aplenty.

So if ’tis relaxed beach/nature fun you seek, I encourage you to give Cape Charles a look.  For doing so, here are a couple other useful links:

List of area attractions, courtesy of Bay Creek, the fancy golf/marina resort that’s next door to Cape Charles.

Trip advisor take on Cape Charles – reviews on restaurants, B&B’s, attractions, etc.

Recent photojournalist blog snaps – great shots of town

Chatham Vineyards - just because we’ve always wanted to go to this well considered local winery and it reminds me that there are all sorts of fun little excursions like this within easy striking distance of Cape Charles for days when you want a change of pace.

I presume no special wisdom on the topic, though following the Paleo nutritional approach (which eschews gluten) for the last year I’ve never felt better.  But whatever your take  on the frenzy, hard to argue that many folks would likely do well to eat a little less pasta, bread, cracker, buns, muffins, donuts etc.  Even if only as a dietary change-up to keep a good rotation of nutrients rolling in and make a little more room for leafy green vegetables, fruits and lean protein

Here in Del Ray we’re lucky to have a rapidly expanding set of options if you’re trying to get a little more gluten-free in your routine so I thought I’d run through a few, including some delivery/mail options that are a little less visible than retail locations or our great farmers market.  No doubt this is an incomplete list (I’ve heard Home Made Pizza now has a gluten free pizza ) but I’ve stuck to things I’ve tried.

Happy Tart – This gluten free pastry shop just opened on Mt. Vernon Ave right next to the Farmers Market.  I’ve only had a limited sample but after more than a year swearing off cupcakes et al, I was delighted recently to tuck into a chocolate cupcake and some yummy lemony tart item.

Power Supply – Inspired by the growing number of folks wanting to try Paleo but also super short on time for cooking (or cooking differently), this local biz delivers prepared Paleo meals to Crossfit gyms in the area (like Trident).  Ordering is online with 3 and 5 meal packages for lunches and dinners.  Order by Wednesday, get your food the following week.  Then just pop meals in the microwave and away you go.  We’ve done it twice so far (great for when one spouse is on the road or you know the week isn’t going to include much meal prep time) and been pretty impressed.

Mt. Vernon Farm - High quality, grass fed meats are an important part of a lot of gluten-free approaches like Paleo but can be hard to find and pricey.  We love the occasional Let’s Meat visit, but have also had great luck with this farm out of Sperryville which delivers to Del Ray about once a month.  Good selection, reasonable prices and definitely falls in the easy bucket.  Just go to the “Buyers Clubs” link on the site (left nav), create an order online and then meet the truck at the appointed time and date.  If you’re ever in the Sperryville area, worth stopping by too.  We happened upon the farm once and it’s a beautiful spot.  Apparently they do tours etc. though we’ve not tried them.  South Mountain Creamery which we use for milk delivery also has meat offerings from their own farm and a handful of others in Maryland and Pennsylvania.

Washington’s Green Grocer - Whether for reasons of supply or focus, it can be just as hard to crank the good veggies/fruits you need as it is to chow lean protein.  Lots of good CSA options in the area, some of which we’ve tried.  Right now though we’re doing this box of goodies thing and really liking it.  Every week a selection of the seasonal good stuff gets delivered to our door.  All we have to do is figure out what to cook, though their site also has loads of good info about recipes and food choices.  Lots of flexibility to omit, swap, skip weekly items or deliveries.  You can also go strictly organic or a blend.  All in all a very positive sort of outfit and most importantly, makes sure we eat plenty of good quality fruits and veggies.

I’m sure I’m delivering but a glancing blow on all the good stuff out there but that’s sort of the point.  There are plenty of different routes for getting a more diverse lineup of chow items going, whether you’re strict gluten free or just trying to shake things up.  Name of the game is to sample and try so you can find the right mix for you.  Hope some of these resources add to your selection pool.

Tale of the tape on my now 9 month adventure in regular fitness and eating differently:

• Lost 35 lbs, bodyfat in the mid-teens, waist 38 –> to 34
• Can bench press more than my weight
• Never felt better (seriously, the 40 me could thrash the 20 me)

• Trident Crossfit – As I’ve scribbled about before, place is awesome.  I’m a 4x a week player there on Rt 1 and it’s become a priority that I plan around.  Love the coaches, the variety (still don’t think I’ve had the same day twice there) and the community.  Movie star comparisons not so much, one fellow Tridenter (Pete, who else?) calls me Phil, after Modern Family’s Phil Dunfy.  Love the guy but Peter Krause is so clearly more me.

• Paleoish Eating – Did a Paleo challenge as a lark in January.  Then it stuck, or at least something like Paleo stuck.  I’m not really into the orthodoxy bit of it you sometimes hear about, but happily have found that doesn’t matter.  You can make it your own and adapt really easily.  I follow sort of a Paleo and Primal Blueprint love child. At it’s most basic… plenty of meat, fish, vegetables, fruit, nuts, eggs, limited dairy (whole cream in my coffee, whole milk yoghurt with my fruit for breakfast, etc.).  Big emphasis on high quality in all cases.  Best, shortest (1 page) bit of content I’ve found on getting started simply – Archevore blog.  Best local resource for tasty prepared Paleo that let’s you try it out with no time commitment – Power Supply.

• Both Are Portable – One of the cool things about Crossfit is how easy it is to stay at it when you’re on the road for work, for play, etc. Two reasons.  First there are a ton of travel workouts you can knock out with no equipment, and another ton you can do with limited hotel gym gear.  Second is the broader national Crossfit community (the network and the ethos) which means you can often find Crossfit gyms in other cities and they are typically very welcoming to folks dropping in for a workout.  I’ve done it in Vegas and San Francisco (Crossfit San Francisco, awesome spot right on the Bay).   Easy as pie both times and fun on the variety/try new things front.  I’ve found the eating road-adaptable too.  With the staple items noted above, eating out is typically a breeze.  And when I’m at someone’s house, I either pick and choose if it’s easy/inconspicuous or happily eat what my host has put in front of me (manners over orthodoxy, you’re a guest, it ain’t about you).  What’s funny is that now folks who know I eat a little differently sometimes take it up as a challenge and brew up some awesome Paleo-inspired dishes when they’re hosting…. and so it spreads (insert Vincent Price evil laugh here).

One final thought on a practical thread… literally.  Cool thing happens when you get a good roll going on fitness and nutrition at the same time.  All your threads become too big, quickly.  I knew it was time for some shopping when I got “dude, that shirt’s a little blousey” for the fifth time.  So be prepared to shell out some dough on a wardrobe upgrade.  Small (not really) price to pay for that whole 40′s the new 20 thing.

After a meaningful stretch at Trident Crossfit, I think maybe ‘tis true and the result of more than just endorphins.  Let me explain, and share a few examples (from my schlub-prevention fitness effort that’s been a couple years in the making) that might help any out there considering a different fitness approach.

My wife and I had just finished a Saturday class at Trident (yes, we appear to have found a way for both of us to consistently exercise despite the madness of our life with J-O-B’s, kids, mid-life miscellany… more on that in a bit).  And we were remarking that for the first time either of us could remember, we were developing that feeling where exercise isn’t a chore, where it starts to become fun and where you start to plan your life around getting more of it, rather than letting life’s commitments dictate that you get less.

I’m stopping there fore a second because for me that’s a huge blankin’ deal.  So many times I’ve heard my fitter friends jones for a workout and carp about how off  they feel when they can’t get one in.  My reaction…either a) that’s crap, can’t be true, poser, please stop or b) wish I felt that way but I sure don’t and how much less of a schlub would I be if I actually did.

But I think it’s actually happening.  I worked out four times this past week at Trident.  For me that’s nuts.  And I did so not because of any particular goal or number.  I just felt myself wanting to make time, wanting to spike my day with the good buzz a morning shot of crossfit has been giving me.  After coming back from shoulder surgery in the fall (another Ben Kittredge production), I’ve been at this second tour at Trident for 6 weeks and I’m finding my interest level rising not receding.

So back to the happiness thing.  Part of what’s working so much for us at Trident is the great vibe, Andrea, Chriss, Chad, Karen, Dave, et al have created.  It’s just a positive, can-do sort of joint led by folks that really get you going.  But what my wife really got at with her observation is that the good vibe there also has a lot to do with the other folks in the classes.

Always seems like an energetic, chatty and pretty happy bunch at the Trident warehouse off Route 1.  On a Saturday like this one for example, you had 20 or more people from all points on the fitness spectrum, scrambling around, working HARD.  But having fun.  It’s crazy talk.  Seriously I really can’t believe I’m saying it, but it was fun.  And I’ll be damned if my fellow sweaters and grunters weren’t having fun too.  At the change over between classes (my wife and I tag teamed, handing over kids at the turn from the 8:30-9:30 classes), the place was abuzz, in a word, happy.

Why though?  Is it just a random cluster of particularly friendly and cheery folk?  Maybe, but I doubt it.  I bet there’s just as many hang-ups, quirks and adversity hanging around that bunch as any other collection of 30 or 40 somethings in a stress soaked region like this one.  No, I’m coming around to this view that the fitness pros have maybe known all along.  Getting exercise, particularly when you find a kind that can be fun as well as challenging, maybe can make you feel not just better, but a little happier.   And maybe that vibe rubs off, sort of a positive sneeze effect that makes for fitness places like Trident where you want to go at it and stay at it in a way you haven’t before. Time will tell but so far that’s a helluva thing.

Speaking of time telling, for any interested less in all this vibe stuff and more in some specifics about what’s making this work… a few quick hitters that might be useful if you’re considering a new fitness approach:

• A busy couples fitness plan that works – Trident has classes plenty early in the AM so at the beginning of the week we pick which mornings one of us goes and the other stays home with the kids. Occasionally, the schedule means we both need to go the same day.  So we go to back-to-back classes, one of us leaving class right before the end of a session and the other showing up a smidge late for the next.  Cuts short the stretching a bit but totally works and it’s fun to debrief and chat about what was the hardest, most fun, etc. after the fact.

• You provide you, the rest is handled – Another thing I’m loving so far… you don’t have to do a bunch of planning, tracking or thinking about your workouts.  In fact it’s more like none of the above, which is great when there’s so much else going on in your life.  You just show up.  The Trident crew does the rest.  I.e. coming up with fun and fresh workouts (a recent one included a deck of cards… seriously), guiding you on form and function, tracking your outputs, getting you to do cool down you might otherwise skip.  When you leave, you’re done.

• Community tips and tricks aplenty – Not surprisingly there’s a nice community growing up around Trident which means lots of sources of helpful tips and tricks on various topics related to getting in shape.  In particular, I’ve found the nutrition part really useful, learning from instructors and classmates about all kinds of good online sources (mark’s daily apple for exampe), nutrition approaches, etc.  And several local outfits (like Catalyst) deliver high quality, prepared foods and grassfed meats directly to the gym.

So we’ll see.  Time will be the real judge but finding regular exercise fun and wanting to do more is uncharted territory that feels like a good sign.  And at the center of that so far is a happy place with some seemingly happy folks in it.  Seems like something I could get used to.

Enter Crossfit, at new local gym Trident Crossfit right on Rt 1.  There’s a ton of info online about the Crossfit discipline overall so I won’t repeat that here.  But here’s a quick hitter on why I’m liking Crossfit at Trident so much after getting started this past month.

• Easy to use format – Everything about Crossfit at Trident is so nicely stripped down to the essentials.  From the membership plans, to the workouts, to the warehouse space.  What you need, not more, not less.  Take the class approach.  Group classes (usually about 6-8 plus instructor) are the only thing offered.  They hold them throughout the day at prescribed times.  You just show up at a time you like and have at it, no sign ups, scheduling fuss, etc.

• Fast, killer workout -  In 45 minutes you get a killer workout (both strength and cardio) without all the fuss/overhead of charts, machine settings, etc. that I used to hate about the typical gym approach.

• Core strength/form emphasis –  I learn something about my body and posture every time I take a class.  The instructors are very focused on form, safety and proper technique for strengthening the whole you, not just your most visible parts.

• Welcoming for all – No question you work hard in a Trident session but the workouts are easily modified to your situation.  With the net result that a relative schlub like me and a total fitness beast can (and regularly do) participate in the same class, over the same time period, doing same/similar exercises and both get a great workout.

• Great vibe – When I first read about Crossfit generally, I was a little concerned it was only for the hard core with little patience for the hopeful meddler. If anything I’ve found the opposite at Trident (despite the sort of scary photos on their web site).  Folks (classmates and instructors, vets and newbies) are friendly, quick with a tip or encouragement, and full of enthusiasm for this approach to exercise whether you’re just getting going or look like an Olympic swimmer already.

I’ve now taken 4-5 classes and am arriving at what I think will be a pretty good fitness mix that I can do a better job sustaining – couple Trident classes a week on their super flexible schedule, plus 2-4 personal training sessions a month where I can get a little more specific input on my progress, injury management, etc. without breaking the bank.

Whatever your mix, if you’re interested in trying something new, just show up for a class at Trident and see how you like it.  First one’s free.  All of the instructors I’ve had have been great, including Andrea the co-owner who’s a total motivator and my guy Chad who’s also an instructor there in addition to his personal training practice.

I’ll spare you the recovery details (the blood-purple TOES were a little much), but did want to share a good Dr. resource I came across along the way.  Ben Kittredge, one of the Docs at Commonwealth Orthopedics which has offices on Duke Street in Alexandria and out in the wilds of Springfield.   He was recommended to me by a trainer friend who called him one of the best in the area (as did Washingtonian back in Top Docs ’08).

I’ve seen him a few times to good result.   He’s got a no-nonsense, rapid fire manner that seems to come with the territory of staccato pop medical care these days.   So if you’re looking for a lot of chit-chat and hand holding, maybe not your bag.  But when he’s in with you, you feel like you’re getting his full attention on your issues.  He has the bearing of an athlete and brings a common sense, pragmatic perspective to thinking about your recovery or repair options.  In my case, beyond my ankle, I also have a bum shoulder from tennis.  He helped me think through the investment/return equation of any invasive procedure and how high the discomfort bar should before going this kind of route.

Thankfully I’ve not needed his surgical skills.  Though a friend has and spoke well of the rebuilt shoulder Dr. Kittredge whipped up for him.  But based on my consult-only experience so far, a recommendation worth passing along once more.

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It’s that incredibly satisfying feeling of pushing your body to its limits for 60 minutes.  And then when it’s over, a great sense of accomplishment and lift off for the rest of the days’ exploits.  The author of this now critical piece of my weekend is Megan Brown, co-owner of Mind the Mat and instructor of this class.  She’s by far the best exercise teacher I’ve ever had. She knows her stuff, makes you laugh (yes, “Nice Hammies” is a quote from class), demonstrates everything, fixes your posture for maximum burn, and keeps you motivated when you think you’re toast.  Plus she’s got a killer shuffle on her iPhone.  The class and her outfit overall is worth a look if you’re in search of fitness fun and well done.

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The headline here is this great local resource for anyone in the back half of their thirties or beyond who’s interested in getting back to team soccer in a not too intimidating way.  I.e., plenty of good players, a few great players, some new players, all jumbled up in 8 or so teams.  The level of play is good enough to get your competitive juices flowing but not so hard core that you feel totally out of your depth or likely to maim some below the waste ligament or tendon or other body part you really need to get to work, chase your kids, etc.  And the vibe overall gets better each year, roughly translating to, “hey let’s all give it a good go, get some good exercise, compete a little, but most importantly have a good time and try not to get hurt.”

Doesn’t always play out that way and every now and again someone getting a little carried away can bring down the proceeding for a bit.  And my wife and I both play so getting a babysitter for the Saturday or Sunday night games can be a hassle … but for the most part…it’s genius.   You’re on a team again, connecting every so often with skills you once had and generally having a blast.  90 minutes of no kids, no work, no anything.  Makes the $70 or so fee a bargain at twice the price.

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Learning do-anywhere/really hard things like the plank

Yes, when you take the leap of signing on with a personal trainer, you’re flying your freak flag on a number of fronts (age, lack of will, supply of fat, tendency to self torture, etc.).  It’s no small investment (figure a dollar a minute), the sessions are early morning or late evening most times, you’re in unnatural positions, the exertion can be diabolical.  And you might occasionally vomit.  All that said, I’ve found it to be terrific so here’s a good lokal resource.  I’ve been working out with Chad Ciri of Cirious Fitness.  Great guy, loves what he’s doing, knowledgeable, and makes it fun.  Lives in Springfield but does lots of work with Alexandria clients.  Also a Crossfit devotee for all you Crossfitters out there.

The biggest goal for me in getting started was just to feel better, to generally be in better shape.  Oh, and prepare for Alexandria Masters Soccer season after 20 years off the pitch.  Chad mixes things up a bunch so you don’t get bored.  He works you hard but in an easygoing way.  I work with him 1-2x per week at home or in local parks, etc (I know he also does gym stuff as well).  You wouldn’t believe the workout you can get in the care of a pro with just a few bands and a couple dumbbells.  I started with 30 minute sessions and now do 45’s, both of which have proven plenty of time to get the heart rate going plenty.  My wife also joins me occasionally (no added charge) and Chad whips up a workout we can do together which is fun.  I also like how Chad explains exercises, what muscles you’re working, why, etc. as you go along.  All in all been a great investment.  Now if I can just stop sucking at getting workouts in between sessions.

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