N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Tuesday, April 26th, 2016

So many have asked me what I put in my #protein #shake.  I have included my recipe below along with an easy to follow “picture guide” so you can make a shake that suits your taste & needs! 3/4 cup of water, 1 scoop of vanilla whey protein, handful of spinach, 1 carrot, 1/2 cup […]


By Ellen Yates on Wednesday, April 13th, 2016

Functional Fitness workouts are my favorite.  After my functional workout, I feel invigorated, strong and flexible as my routine has a cardio (aerobic & anaerobic) & strength (overall & core) component through so many planes of motion.  Clients that train this way see a significant improvement in body composition, energy level and have the ability […]


By Ellen Yates on Monday, June 15th, 2015

The old guideline recommending 30 minutes of exercise three times a week just isn’t enough, according to the latest research. Athletes know that they need to work out every day, and all people who just want to stay healthy can benefit from the same type of exercise program. Why Athletes Need to Exercise Every Day […]


By Ellen Yates on Monday, May 19th, 2014

Lovers of bottled fruit juices may have to rethink their infatuation. A new report from researchers at the University of Glasgow in the U.K. equated your glass of fruit juice to your can of soda—just with a few more vitamins. If you’re trying to cut extra sugar from your life, keep in mind an 8-oz […]


By Ellen Yates on Sunday, April 20th, 2014

Monday 6 am – 30 min Spin & 15 minute Outdoor Cross Training Intervals.   Warmup with 30 minutes of indoor Spinning followed by 15 to 20 minutes of outdoor cardiovascular & calisthenic exercises from stairs to pushups.  Water bottle required and dressed for outdoors. Monday 615 pm – 45 minute Coaching Spin.  Ride to your […]


By Ellen Yates on Sunday, December 8th, 2013

The first thing that we ditch during the holiday season?  Exercise. #1 Excuse.  I HAVE NO TIME.  Bah Humbug.  We all have time but dread it because we set unrealistic expectations for time & place of session.  Set yourself up for success by setting a small & realistic goal that can be done at home. […]


By Ellen Yates on Saturday, November 30th, 2013

Here’s N2SHAPE’s answer to stick to it through the holidays and bring your friends along for the ride – Race to the North Pole & Back with mileage earned from workouts, food logging, and eating right (including days of alcohol abstinence). The beauty of this contest is that even if you are not the first one […]


By admin on Wednesday, November 27th, 2013

Exercise in the morning before dinner. Shower (necessary) & wear a tight belt, control top panty hose, or Spanx. One tbsp of your favorite dishes & avoid the rest or you’ll spend more time in the bathroom in discomfort than visiting your family (well maybe that is what you want). A joyous Thanksgiving to all […]


By admin on Saturday, August 17th, 2013

Unfortunately, we only got one definitive for Sunday morning Spin. I know it is Sunday and it is August but also know that many of you have missed your regular sessions this summer due to vacation, work, etc. If so many of you had not missed workouts, I would not be writing this. Am I […]


By admin on Wednesday, June 26th, 2013

1. Tackle weight lifting at a 2-4 tempo. There’s more to strength training than moving the weights around. The speed at which you lift and lower those weights is very important if you want to sculpt your body.  For best results, follow the “2-4 count” during resistance training. Spend two  seconds in the concentric phase […]