N2Shape News

Fitness & Nutrition Tips

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 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 Sunday, August 25th, 2013

Functional Boot Camp – Free Class on Mon, Sept 23 @ 7 pm @ James Fitness Center. Session starts the next Monday, Oct 7 @ 7 pm.   Roof top Yoga – Free Class on Tues, Sept 24 @ 7 pm @ 1600 Bldg Rooftop. Session starts the next Tuesday, Oct 8 @ 7 pm. […]


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 Sunday, March 31st, 2013

COME JOIN THE FUN OR JUST WATCH  BOOT CAMP Mon, April 1 at 7 pm. Meet at the tennis courts located behind the 1400 building. If you like the class, register on the spot or on line YOGA Tues, April 2 at 7 pm on the Roof top of the 1600 building. If you like […]


By admin on Sunday, March 24th, 2013

Listed below is the full line up of classes starting in April and free exercise classes. Boot Camp Monday, 6:45 pm, April 8 to July 1 A combination of cardio drills with a few obstacles mixed in for fun! We will be using ropes, tires, kettlebells, and your own body weight for maximum calorie burn. […]


By admin on Sunday, October 28th, 2012

The Gold Team all started with fitness enthusiast Aaron.  In Aaron’s attempt to motivate (and it worked) other Spinners to do a 90 minute Spin on Columbus Day,  he challenged us by saying all that do it will be a part of the Gold Team!  Then, fellow Spinner Carolyn said, “But what about me?”  I […]


By admin on Sunday, July 29th, 2012

N2Shape’s September 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 – Endurance – Even application of energy for sustained periods. 65 to 75% of maximal heart rate. Mon 630 pm – Endurance – Even […]


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 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 […]