Should Cyclists Use Strength Training Machines? A new study from Denmark shows that adding the use of special strength training machines to bicycle racers’ cycling training can help them ride faster in races (Scandinavian Journal of Medicine & Science in Sports, December, 2011; 21(6):e298-307). Previous studies have shown conflicting results on whether strength training helps [...]

The topic of discussion at N2SHAPE today was perfection. My whole life has been about striving for perfection, which can be a lot of pressure but has allowed me to reach goals that I never thought were possible. As a leader, motivator, and trainer, I must realize, however, that not everyone is like me.  I [...]

Please review and e-mail training@n2shape.com with any classes or groups you would like to attend.  Otherwise, we will assume that you will not be coming and will then make changes to the schedule accordingly. Please also e-mail training@n2shape.com if you will be out of town so that we can reschedule any of your regularly scheduled [...]

Most people are afraid to Spin – working out in a group on a bike to music with an instructor motivating them through various intervals, drills, and games.  They think that they can’t do it because it is too intense and they are not in good enough shape. I have news for you!  Anyone can [...]

We take in too many calories because our portions are too big. Order a side salad and an appetizer (seared tuna, shrimp cocktail, chicken kabob). Avoid entrees unless you split them including salad entrees.

Want to dazzle your friend, significant other, co-worker with a fitness gift certificate from N2SHAPE?  How about a t-shirt for you, someone special, or a child?  T-shirts One for $20, Two for $30 Available in S (fits children), M, L, XL, XXL Gift Certificates:  Personal Training & Group Exercise Classes. Jump Start Package in the [...]

Ellen’s Exercise of the Month:  Core & Balance (Picture via Fitness Magazine) This exercise ball move will strengthen your core & improve balance.  To Do This Move: Stand about a foot behind a stability exercise ball with feet together Moving from your hips, bend forward and place your hands on the ball Raise your left [...]

In 2009, at age 49, Jack was obese (5’10”, 260 pounds, size 44 waist), had high blood pressure, and was experiencing chronic, severe knee pain. His physician was concerned about heart disease and was considering scheduling a stress test to evaluate Jack’s cardiopulmonary health status. Knee replacement surgery was a real possibility. Jack says: “I [...]

This morning at 10 am, personal trainer, Ellen Yates, lead a 10 am Group Training session using the technique of Tabata.  Tabata involves repeated intervals of anaerobic exercises followed by a short rest period.  The group did 10 exercises, 30 seconds anaerobic, 10 seconds recovery, 20 seconds anaerobic, 10 seconds recovery and then on to [...]

Exercises that you should avoid and ones to do instead. – By Dean Anderson, Fitness Expert  Most people believe that all exercises are good, safe and effective. After all, it’s all exercise, and that has to count for something, doesn’t it? The truth is that some of the machines in gyms aren’t safe at all [...]