N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Thursday, July 14th, 2016

Most people are aware of and worry about the loss of memory as they age, but far less time is spent preventing and understanding the loss of muscle mass because of #aging, which has the potential to affect the quality of life just as much—maybe more. By the age of 40 #muscle mass begins to […]


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 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 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 Thursday, October 17th, 2013

Maybe you know me . . . or someone like me. I was always the one picked last for the games at recess. Unlike most grammar school kids, gym was my least favorite subject as I was always considered a total liability. Volleyball hurt my wrists, the balance beam was totally out of the question, […]


By admin on Saturday, July 13th, 2013

Obesity is now a disease. Compassionate, knowledgeable, and caring personal trainers are key in preventing and caring for people with this disease. I am not knocking health clubs but the a membership to a health club is not going to cut it. You need the right fitness professional to keep you motivated, hold your hand, […]


By admin on Thursday, May 23rd, 2013

I know many take statins and thought that you would interested to read its effects on exercise.  From Dr. Gabe Mirkin’s Fitness and Health e-Zine May 19, 2013 Statins Prevent Exercise Benefits? Statins, drugs used to lower cholesterol and help to prevent heart attacks, prevented exercise benefits in overweight and sedentary men and women. Participants […]


By admin on Friday, April 19th, 2013

Mid-day slump?  The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein. Here, are five healthy choices: 1. A piece of fruit and one tbsp of peanut butter (or another butter). 2. One ounce of almonds (measure please and no more than 25) and a handful of grapes. […]


By admin on Friday, February 1st, 2013

7-Layer dips are fun, flavorful and fairly healthy. Refried beans are a great source of good source of Protein, Vitamin C, Magnesium, Phosphorus, and Potassium. You’ll also get potassium from the avocado – did you know that avocados contain more potassium than bananas? And you’ll get antioxidants such as Lycopene from the tomatoes. One serving […]