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 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, 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 […]


By admin on Sunday, April 28th, 2013

A recent study at the University of Padova in Italy found that short bursts of interval resistance training is more effective in increasing post exercise energy consumption than traditional resistance training. This is good news as this will shorten the time that we need to work out. The bad news is that we have to […]


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, August 19th, 2012

The Weekly Group Training Schedule is listed under our blog on our website, www.n2shape.com.    Look for your name and place training will take place.  If you need to make a change, please e-mail  training@n2shape.com .   N2SHAPE has a  48 hour cancellation policy for Group Training.   Mon 10:15 am Group Training  at Leisure Fitness  […]


By admin on Sunday, July 22nd, 2012

Please review and look for your name.  If you need to make a change, please e-mail ellen@n2shape.com asap.  You must have a prior reservation and cancellation with 24-48 hours notice. Mon 6 am Spinning with Ellen at Tower Mon 10:15 am Group Training at Tower  – Neil,  Mirna Mon 530 pm Duo Training with Ellen […]


By admin on Wednesday, May 2nd, 2012

Here is the workout that I promised I would send many of you. This is the Boot Camp workout that I taught on Sat, April 28 at 730 am in Tysons Corner. Equipment Needed: Kettlebell (wgt of your choice), 2-Dumbbells (or cans), timer, mat, Ipod in your ears (recommended but not necessary) First Round 60 […]


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 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 […]