N2Shape News

Fitness & Nutrition Tips

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 […]


By admin on Wednesday, May 2nd, 2012

Here is the workout that I promised I would send many of you. This is the Boot Camp workout that I taught on Sat, April 28 at 730 am in Tysons Corner. Equipment Needed: Kettlebell (wgt of your choice), 2-Dumbbells (or cans), timer, mat, Ipod in your ears (recommended but not necessary) First Round 60 […]


By admin on Monday, April 30th, 2012

Start out with 10 to 15 reps of the exercises that you can do. Some of these exercises may be too difficult to do so just choose 3 and stick with those. Over time, increase your reps and try another exercise on this page that may offer more of a challenge. You will see that […]


By admin on Monday, April 30th, 2012

Do 10 to 15 reps of each exercise every other day. Over time, your muscular endurance and balance will improve. They are also a lot of fun to do.


By admin on Tuesday, April 3rd, 2012

Brooke Curran, a 43 year old lady from Alexandria, just recently ran a marathon in Antarctica.  She was the top female finisher because she was fit, had trained, but most of all, in my opinion, she had a strategy.  She decided to walk up the steep hills and by mile 16 or 17, she decided […]