N2Shape News

Fitness & Nutrition Tips

By admin on Monday, March 19th, 2012

What’s the Best Test to Predict Who Will Win a Race? Before a 24-mile cycling time trial, scientists measured the maximum amount of oxygen that riders could take in (VO2max) and the peak power Output (PPO) adjusted for body weight. The Peak Power Output adjusted for weight is the maximum force that a bicycle rider […]


By admin on Monday, March 12th, 2012

As a Spinning instructor, I try to teach classes with different goals for variety and to continually shock our muscles so they never become complacent.  In this article, I have taken information from the Spinning website on Energy Zones to include heart rate as well as cadence. The classes that I teach right now encompass […]


By admin on Wednesday, February 29th, 2012

Stress – we all have it. A recent study published in Current Directions in Psychological Science, a journal of the Association for Psychological Science, reviews how, under stress, people pay more attention to the upside of a possible outcome rather than the downside. Stress is usually associated with negative experiences, so obviously we may think […]


By admin on Saturday, February 25th, 2012

Click on this link to view classes and group locations for N2SHAPE, Spring 2012. http://bit.ly/ycsbxA To reserve a seat or more information, contact ellen@n2shape.com or call (703)9064413.


By admin on Sunday, February 12th, 2012

It’s been a long time since I posted on our blog as we have been busy looking for an alternate location as our current one is being renovated. In the process of pounding the pavement, we have found many options – a studio that can be called our own (in Tyson’s Corner still). The details […]


By admin on Friday, January 6th, 2012

Small Group Training workouts Schedule for 2nd week of 2013 by N2SHAPE.COM 1/7 Mon 6:00 am Spinning,  GroupX, Trainer:  Ellen, Tower in Tysons Corner 10:00 am  Group Training, Trainer:  Michelle,  LA Boxing in Tysons Corner – Michelle, Dolores, Karen 6:00 pm  Group Training , Trainer:  Susan, Tower in Tysons Corner  –  Maryl, Diane Fitz 6:15 […]


By admin on Sunday, December 18th, 2011

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 […]


By admin on Thursday, December 8th, 2011

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 […]


By admin on Saturday, December 3rd, 2011

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 […]


By admin on Friday, December 2nd, 2011

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 […]