N2Shape News

Fitness & Nutrition Tips

By admin on Friday, August 10th, 2012

Please review and look for your name and place training will take place.  If you need to make a change, please e-mail ellen@n2shape.com asap.  You must have a prior reservation and cancellation with 24-48 hours notice. Mon 10:15 am Group Training at Leisure   – Neil,  Mirna, Valerie Mon 530 pm Duo Training with Ellen at […]


By admin on Sunday, July 29th, 2012

N2Shape’s September Program Classes in italics are held at 8000 Towers Crescent Drive, Vienna, VA. Classes in regular script are held at the Pilates Room,1489 Chain Bridge Road, Mclean, VA. Mon 6 am – Endurance – Even application of energy for sustained periods. 65 to 75% of maximal heart rate. Mon 630 pm – Endurance – Even […]


By admin on Sunday, July 29th, 2012

Wear Socks by Gabe Mirkin, M.D., http://www.drmirkin.com/fitness/socks.html The main purpose of socks is to keep your feet and shoes from smelling. Foot odor is caused by bacteria or fungi rotting old skin. Your skin turns over every 28 days. A new cell starts on the bottom layer of skin, then another skin cell forms underneath […]


By admin on Sunday, July 22nd, 2012

Please review and look for your name.  If you need to make a change, please e-mail ellen@n2shape.com asap.  You must have a prior reservation and cancellation with 24-48 hours notice. Mon 6 am Spinning with Ellen at Tower Mon 10:15 am Group Training at Tower  – Neil,  Mirna Mon 530 pm Duo Training with Ellen […]


By admin on Monday, July 16th, 2012

You make your own day. Don’t allow anyone to steal your power.


By admin on Sunday, July 15th, 2012

  Mon Group Training 10:15 am  Leisure Fitness with Michelle & Becky Mirna, Karen, Neil Mon Group Training 6:15 pm Tower with Susan Cris, Maryl, Katie Wed Group Training 10:15 am Leisure Fitness with Ellen & Michelle Dr. Rafey, Neil, Joan, Maryl, Mirna, Karen, Valerie, Fran Wed Group Training 6:15 pm Leisure Fitness with Michelle […]


By admin on Friday, July 13th, 2012

A study from the University of Texas in Houston shows that saturated fats from meat are associated with increased heart attack risk, while saturated fats from milk and plants are not (Am J Clin Nutr, July 3, 2012).  Study subjects were 45-84 years old, and were followed for 10 years. Since the early 1940s, scientists […]


By admin on Monday, July 9th, 2012

N2Shape’s July Spinning Program Classes in italics are held at 8000 Towers Crescent Drive, Vienna, VA. Classes in regular script are held at the Pilates Room,1489 Chain Bridge Road, Mclean, VA. Mon 6 am – Interval – Speed, tempo, timing and rhythm require.  65 to 92% of maximal heart rate. Mon 630 pm – Endurance […]


By admin on Tuesday, May 8th, 2012

by Ellen Yates, N2SHAPE,  ellen@n2shape.com Equipment Needed:  Stability Ball, Medium Tubing, 2 Dumbbells   Stability Ball (20 reps) Ball Squats (holding weight if tolerated) Ball Rolls on forearms and kneeling on knees Ball Crunches Ball Lunges (holding dumbbells) Ball Chest Presses Ball Bicep Curls Ball Overhead Presses Ball Tricep Extensions   Tubing (20 reps) Side […]