N2Shape News

Fitness & Nutrition Tips

By admin on Monday, September 12th, 2011

Here is the list of Goals and Homework for all clients who participated – 50% of our clients!  Thank you and thank yourself because you are on your way to making them happen! Please not that I also participated because without goals, how can we achieve what we want?  We will remind you from time […]


By admin on Sunday, August 28th, 2011

Barefoot running shoes – how effective are they? written by Ellen Yates   I have been wondering for some time about these shoes.  I don’t find them attractive.  Hence, don’t want to wear them as I still have some vanity left at almost 50 years old.  Upon doing some research, here is what I found based […]


By admin on Tuesday, August 2nd, 2011

The season for the sweetest best quality watermelon is summer What are the benefits? Watermelon is a great source of Vitamin C and Vitamin A. High vitamin C intake can reduce severity of osteoarthritis and asthma attacks. A cup of watermelon provides 24.3% of the daily value for Vitamin C. Pink watermelon also contains lycopene […]


By admin on Saturday, July 23rd, 2011

This short article written by Dr. Gabe Mirkin tells you how to keep the weight from creeping up over the years. Eating fruits, vegetables, whole grains, nuts, and yogurts won’t make you gain. But eating the rest of the foods that many of us eat will. Take a look at the article – at least […]


By admin on Thursday, July 14th, 2011

“I just wanted to take a moment to give you some background and information regarding this specific brand of Whey. I realize that there are numerous varieties on the market from which to choose from but one must be very careful in choosing a whey protein because there are so many out there that advertise […]


By admin on Monday, July 4th, 2011

To lose weight and keep it off,  Ellen recommends the following: 1.  Weight training 2x/week. 2.  200 minutes of cardiovascular exercise per week. 3.  Eat all the fruits and vegetables you can daily. 4.  Drink 64 ounces of water. 5.  One gram of protein for every 2 lbs of body weight. 6.  Avoid fats like the […]


By admin on Monday, July 4th, 2011

What are their benefits? Mangoes are very tasty, with a rich sweet flavor and mild tartness. They are an abundant source of vitamins, fiber, minerals and antioxidants. According to new research study, mangoes help to protect against colon, breast, leukemia and prostate cancers. Many people don’t realize that fresh mango is also very rich source […]


By admin on Tuesday, June 21st, 2011

The double crunch is a great twist in the regular crunch because it works both your lower and upper abdominal muscles as well as obliques. The movement of rolling the spine upward allows for deep muscle movement and helps give you that flat stomach you always wanted! 1) Lay on your back with your knees […]


By admin on Tuesday, June 21st, 2011

What are their benefits? Peaches are good sources of potassium, vitamin C, carotenes, lycopene and lutein. Lycopene and lutein are especially beneficial in the prevention of heart disease, skin degeneration, and cancer. They also contain calcium, unlike most fruits and are low in carbs. How should I pick my peaches? A red blush on the […]


By admin on Sunday, June 19th, 2011

N2SHAPE Riverhouse Yoga was recently road tested by FAA contractor and avid runner, Jill Medhus. Jill has kindly let us copy her feedback on Beth’s Yoga class from her personal training blog! She is currently training for the Marine Corps Marathon run on October 30, 2011, dedicated to the Periclean Scholars Alumni Association. “Recently, I […]