N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Sunday, January 29th, 2017

The latest research found that diabetes causes 12 percent of deaths in the United States which makes it the third-leading cause of death after heart disease and cancer.  Researchers also found (a study from the US National Health Interview Survey and Nutrition Examination Survey (NHANES) that Americans with diabetes have about a 90 percent higher […]


By Ellen Yates on Wednesday, July 13th, 2016

Spinning is a fun & effective workout that should be taught by instructors that are certified by an accredited organization, and keep up with continuing education credits. Just because a #Spinning class or a spinning studio is popular does not mean that the class is effective or safe.  It may simply mean that the instructor […]


By Ellen Yates on Tuesday, April 26th, 2016

So many have asked me what I put in my #protein #shake.  I have included my recipe below along with an easy to follow “picture guide” so you can make a shake that suits your taste & needs! 3/4 cup of water, 1 scoop of vanilla whey protein, handful of spinach, 1 carrot, 1/2 cup […]


By Ellen Yates on Wednesday, April 13th, 2016

Functional Fitness workouts are my favorite.  After my functional workout, I feel invigorated, strong and flexible as my routine has a cardio (aerobic & anaerobic) & strength (overall & core) component through so many planes of motion.  Clients that train this way see a significant improvement in body composition, energy level and have the ability […]


By Ellen Yates on Saturday, August 22nd, 2015

Every Saturday at 715 am we venture to N2SHAPE for our beloved Boot Camp. It is a love/hate relationship – getting up early on a Saturday for something so painful but so much fun. When we are finished, we feel oh so good! As former #Sorority member of #AlphaXiDelta I love these kind of team […]


By Ellen Yates on Thursday, January 29th, 2015

N2SHAPE highly recommends that our clients use  a heart rate monitor when working out with us.  We recommend it because it gives you a measurable number or goal to reach when you are working out so that each time you exercise you can achieve that number again or go beyond to improve your fitness level.  […]


By Ellen Yates on Wednesday, January 21st, 2015

Hire a Personal Trainer or Go It Alone? Your investment in hiring a personal trainer can bring great returns: Effectiveness. A professional trainer can provide you with the most effective workout for your body type and fitness goals. You can spend less time in the gym and get better results faster. Safety. A personal trainer […]


By Ellen Yates on Friday, August 1st, 2014

Following a good diet and getting regular exercise become even more important as you get older. Recent research indicates that a diet including good quality protein, such as whey, can help to reduce age-related muscle wasting. Dr. Alan Hayes, a researcher in exercise metabolism at Victoria University, reports that delaying gradual loss of muscle is […]


By Ellen Yates on Saturday, July 12th, 2014

Here is N2SHAPE’s  Summer Group Training & Group Exercise Schedule Mon 10 am & 5 pm Group Training Mon 6 am & 615 pm Spinning   Tues 830 am Spinning Wed 10 am Group Training Wed 6 am & 615 pm Spinning Thurs 6 am & 6 pm Group Training Thurs 830 am Spinning Fri […]


By Ellen Yates on Thursday, June 5th, 2014

Since 1994, N2SHAPE has trained individuals of all ages and fitness levels to improve fitness, health and performance. In 2012, Virginia Elite (VAE) hired N2SHAPE to offer in-season trainings for its athletes. Since then, these athletes increased their strength and endurance, allowing them to go deep into the season while avoiding common injuries that their […]