N2Shape News

Fitness & Nutrition Tips

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 Saturday, April 28th, 2012

For all of you who are parents, make sure your kids are getting cardiovascular exercise 3 or more times per week. http://www.stonehearthnewsletters.com/aerobic-fitness-in-kids-tied-to-cognitive-skills-in-new-fmri-study/benefits-exercise/


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 Monday, November 7th, 2011

In 2009, at age 49, Jack was obese (5’10”, 260 pounds, size 44 waist), had high blood pressure, and was experiencing chronic, severe knee pain. His physician was concerned about heart disease and was considering scheduling a stress test to evaluate Jack’s cardiopulmonary health status. Knee replacement surgery was a real possibility. Jack says: “I […]


By admin on Tuesday, October 18th, 2011

I wanted to remind everyone of their fitness goals and homework assignments that they set in Sept. I have gone through and made some comments in red so please find your name and comment.   Srimal – Consistent couples training in the home at 6 am 2 days/wk despite full time job and two children […]


By admin on Monday, October 3rd, 2011

Functional Training Workout for the Week If you are training with me on Monday or Tuesday this week, one-on-one or in one of my groups (Mon 10 am & 5:30 pm and Tues 9:15 am), I have planned a Kettlebell & TRX Workout for you.  We will have 10 exercises per modality.  It is your […]


By admin on Monday, September 12th, 2011

Here is the list of Goals and Homework for all clients who participated – 50% of our clients!  Thank you and thank yourself because you are on your way to making them happen! Please not that I also participated because without goals, how can we achieve what we want?  We will remind you from time […]


By admin on Monday, July 4th, 2011

To lose weight and keep it off,  Ellen recommends the following: 1.  Weight training 2x/week. 2.  200 minutes of cardiovascular exercise per week. 3.  Eat all the fruits and vegetables you can daily. 4.  Drink 64 ounces of water. 5.  One gram of protein for every 2 lbs of body weight. 6.  Avoid fats like the […]


By admin on Tuesday, June 21st, 2011

The double crunch is a great twist in the regular crunch because it works both your lower and upper abdominal muscles as well as obliques. The movement of rolling the spine upward allows for deep muscle movement and helps give you that flat stomach you always wanted! 1) Lay on your back with your knees […]