It’s been a long time since I posted on our blog as we have been busy looking for an alternate location as our current one is being renovated. In the process of pounding the pavement, we have found many options – a studio that can be called our own (in Tyson’s Corner still). The details are being worked out as well as build out beginning. We are not sure if it will be ready by March 1 but of course, have alternate locations to keep our bodies N2SHAPE. We will communicate this to you and where you should report in the interim (no salute necessary).

One thing that my coaches and consultants remind me of is to begin with the end in mind – what is the ultimate goal? The ultimate goal is to have a Training & Spinning studio under one roof where you, the client, feels like it is your second home. We are excited to finally be reaching our final resting place.

I want to thank all of you for standing by us this last year in our state of transition. Your love, loyalty, and support do not go unnoticed. My apologies if I have not expressed it to you personally especially when love is in the air – Tuesday is Valentine’s Day! You all are my sweeties for Valentine’s Day as you have been steadfast in your love and support!

Thank you from the bottom of my heart,

Ellen

Should Cyclists Use Strength Training Machines?

A new study from Denmark shows that adding the use of
special strength training machines to bicycle racers’ cycling
training can help them ride faster in races (Scandinavian Journal
of Medicine & Science in Sports, December, 2011; 21(6):e298-307).
Previous studies have shown conflicting results on
whether strength training helps cyclists to ride faster in races.
This is one of the best studies because the researchers compared
cyclists who added strength and endurance training to their
programs for 16 weeks to those doing only the cycling training.
Those who added strength training were stronger, as shown by
their improvement in scientific measures of strength.  Their
maximal muscle capacity (MMC) and  contractile rate of force
development (CRFD), were up to 20 percent greater than the
cycle-only group.  Their 45-minute time trials were eight percent
faster than the cycle-only group. They also had an increase in
their proportion of fast twitch strength (type IIA) fibers in
muscles.  (Fast twitch type IIA fibers are the strength and
speed fibers that also have great endurance. In contrast, fast
twitch Type IIB are pure strength fibers with minimal endurance.)
Both groups had the same short-term, five-minute
endurance performance increase of three to four percent.
EXPLANATION:  Cycling is a power sport.  The stronger you
are, the faster you can ride over long distances.  This study
shows that adding weight lifting to a cycling program makes you
stronger.
CAVEATS:  1) All athletes should train by some form of
stress and recovery program.  They take a hard workout on one or
more days, feel sore on the next day, and take easier workouts
for as many days as it takes for the soreness to go away.
2) A typical cycling training program includes very fast
days on Tuesdays and Thursdays that usually include some form of
interval training; race days of sustained effort on Saturdays or
Sundays or both; and much slower recovery days on Mondays,
Wednesdays, and Fridays.
3) Do not use the strength machines on the days that you
are recovering from hard cycling and your muscles feel sore.
Recovery days are to keep your muscles moving, but not to put so
much pressure on them that you delay healing.  Remember, you are
only as fast as your fastest training days.  Riding too fast on
recovery days delays muscle healing and can leave you sore on the
next day when you had planned to ride fast.  Anything that
interferes with your intense fast training days will also
interfere with your race times.
4) Never use strength training machines when your muscles
feel particularly tired or you feel localized pain in your leg
muscles.  These are the warning signs that you are likely to injure
yourself if you put too much pressure on your muscles at that
time.

Research from Dr. Gabe Mirin,  http://www.drmirkin.com

The topic of discussion at N2SHAPE today was perfection. My whole life has been about striving for perfection, which can be a lot of pressure but has allowed me to reach goals that I never thought were possible.

As a leader, motivator, and trainer, I must realize, however, that not everyone is like me.  I have come to this conclusion after hearing the comments from my clients in my classes and training sessions after more than 30 years.  Striving to be all that you can be is probably a more healthier way to put things.

I will strive to be a more encouraging and positive leader to my clients.  I cannot tell you that I will be perfect – that the perfectionist attitude that I expect for myself will not still come through.  However, I will strive to do my best.

Thank you for teaching me this important lesson after 30 years of being in the business.  I am constantly learning and in a state of change.  You have helped me to be all that I can be and more!

Please review and e-mail training@n2shape.com with any classes or groups you would like to attend.  Otherwise, we will assume that you will not be coming and will then make changes to the schedule accordingly.

Please also e-mail training@n2shape.com if you will be out of town so that we can reschedule any of your regularly scheduled training sessions.

Fri, Dec 23  Regular Schedule

Sat, Dec 24 CLOSED

Mon, Dec 26 CLOSED – 10 am & 530 pm groups on Monday may attend any other groups this week.  Just let us know what group you plan on attending.

Tues, Dec 27 
9:00 am Spinning  (Will hold with 3 or more reserved participants)
9:45 am Group Training (Will hold with 3 or more reserved participants)

Wed, Dec 28
6 am Spinning (Will hold with 3 or more reserved participants)
10 am & 6:15 pm Group Training

Thurs, Dec 29
6 am Group Training
9 am Spinning  (Will hold with 3 or more reserved spots)

Fri, Dec 30
6 am Spinning (Will hold with 3 or more reserved spots)

Sat, Dec 31
730 am Boot Camp
9:00 am Kid’s Fitness & Adult Group – New Year’s Workout Party

Mon Jan 1 (Resume regular schedule)

Sat, Jan 6
9 am  N2SHAPE’s 2nd Annual New Year’s Party – Bring family, friends & neighbors.  Food, fun, exercise, and dancing.

Most people are afraid to Spin – working out in a group on a bike to music with an instructor motivating them through various intervals, drills, and games.  They think that they can’t do it because it is too intense and they are not in good enough shape.

I have news for you!  Anyone can do it – Grandma right next to Iron Man.  You just ride at your own level – the resistance and speed that is right for you.

Come join me on Mon, Wed, Fri at 6 am or Tues, Thurs at 9 am in Tysons Corner.  You will get lots of bang for your buck – $7 to $12 per class with a personal trainer leading you through a full body workout on the bike!

10 Good Reasons to Spin

• My cholesterol is high, I want to help control it
• I want to lose weight.
• I want to tone my thighs and buttocks.
• I am bored with my current routine and want something different.
• I want to have fun while working out.
• I am a runner, but want to cross-train to protect my knees
• I love the darkness and the mind/body elements
• Indoor Cycling complements my other workouts
• I love working out with my friends.
• I like intervals
• I want to build strength for skiing
• It’s the only workout I can enjoy with my spouse

We take in too many calories because our portions are too big. Order a side salad and an appetizer (seared tuna, shrimp cocktail, chicken kabob). Avoid entrees unless you split them including salad entrees.

Want to dazzle your friend, significant other, co-worker with a fitness gift certificate from N2SHAPE?  How about a t-shirt for you, someone special, or a child? 

T-shirts
One for $20, Two for $30
Available in S (fits children), M, L, XL, XXL

Gift Certificates:  Personal Training & Group Exercise Classes.

Jump Start Package in the Facility  $250 (3 one-on-one training sessions in the facility)
Jump Start Package in the Home $250 (2 on-on-one training sessions in the home)
Specialty Group Training $180 (6 sessions)
Group Exercise Classes $120 (10 classes of Spinning and/or Boot Camp)

Products
Whey Protein $35 (2 lbs of French Vanilla or Chocolate)
Think Thin Bars $17 (Box of 10 in creamy peanut butter or assorted flavors)

Hurry!  Only 27 days left ’til Christmas and 22 days to Hanukkah.  

Ellen’s Exercise of the Month:  Core & Balance
(Picture via Fitness Magazine)

This exercise ball move will strengthen your core & improve balance. 

To Do This Move:

1. Stand about a foot behind a stability exercise ball with feet together
2. Moving from your hips, bend forward and place your hands on the ball
3. Raise your left leg behind you until its parallel to the floor—make sure to keep yours abs and gluts tight
4. Torso should be extended while inner thigh faces the floor and foot is flexed.
5. Raise your left arm overhead and rotate your torso to the left as well
6. Keep your eyes on your left hand and hold for 3 counts
7. Lower to your starting position and repeat 8 times on each leg
8. To advance to the next level of this exercise, add a light hand weight to the top arm

This exercise is very important because it works on your core which is essential to balance.   Balance is crucial so that we don’t fall and so that we have more coordination in any sport that we enjoy as well as in our daily living.

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 was tired of the constant knee pain and the last thing I wanted to deal with was knee replacement surgery. I was really concerned about the possibility of coronary artery disease, too.” In mid-2009, Jack took the first steps by changing his diet and beginning a program of light daily exercise. After losing about 30 pounds on his own, Jack read the book Younger Next Year by Chris Crowley and Harry Lodge, and decided to follow the book’s recommendation to begin a program of aerobic and resistance training with the assistance and guidance of a personal trainer. Jack’s wife was already training with N2SHAPE, so it was an easy decision to begin couples training together with N2SHAPE Personal Trainer Michelle Boulay.

Fast forward to now, October 2011, Jack weighs 170 pounds, wears size 32 waist pants, and has normal blood pressure and knees that are completely pain-free.  Jack says: “At 52 years of age, I’m in the best shape I’ve ever been in my life. I do aerobic training and resistance training regularly and go on 100+ mile bike rides just for fun. I have the resting heart rate of an endurance athlete. Michelle is great to work with. We train at a pace that is perfect for me, and my training program is exactly what I want it to be. I have hauled giant clothes to the thrift store by the truckload! What’s amazing to me is how easy it was to get fit once I started. Really, the hardest part was getting started. Looking back, my only regret is that I didn’t start sooner.”

Jack has some recommendations for anyone over 45 years old who is concerned about their health or their weight: “Whatever it is that’s keeping you from getting started, get over it and get moving. This is your time. Find a good personal trainer, and get busy now. The folks at N2SHAPE are really great to work with. Read Younger Next Year. Get a heart rate monitor and learn how to use it. Do an hour of cardio at least four days a week, resistance training at least two days a week, and watch the magic happen. If I can do it, anybody can! It is nowhere near as hard as you may think it is to get fit.”

This morning at 10 am, personal trainer, Ellen Yates, lead a 10 am Group Training session using the technique of Tabata.  Tabata involves repeated intervals of anaerobic exercises followed by a short rest period.  The group did 10 exercises, 30 seconds anaerobic, 10 seconds recovery, 20 seconds anaerobic, 10 seconds recovery and then on to the next exercise.

Each person of the group was able to do the workout regardless of fitness level as anaerobic exercises were presented in 3 Levels – easy, medium, and hard.

At the end of the workout, the group commented that is was a tough workout, one that they would like to do again, but needed the motivation and discipline of the trainer.