N2Shape News

Fitness & Nutrition Tips

Monday 6 am – 30 min Spin & 15 minute Outdoor Cross Training Intervals.   Warmup with 30 minutes of indoor Spinning followed by 15 to 20 minutes of outdoor cardiovascular & calisthenic exercises from stairs to pushups.  Water bottle required and dressed for outdoors.

Monday 615 pm – 45 minute Coaching Spin.  Ride to your fullest potential as your instructor engages with each member of the group by riding with you or standing next to you to reach your personal best.

Tues & Thurs 830 am Ladies Spin in McLean.  For five minutes ONLY,  “coffee talk” to get it all out!  Then for the next 35-40 minutes, non-stop drills and exercises to keep your mind active so we don’t have more “coffee talk”.

Wed 6 am – Ladder Spin – A steady and slow progression of increasing resistance and speed at 85 to 92% of your maximal heart rate and stay there.  45 to 50 minutes.

Wed 615 pm – Michelle’s Spin – Hills & Mountains  – Start on the bunny hill and end with black diamonds!  45 minutes of powerful riding.

Fri 6 am – 90 Minute Spin – Endurance Ride with intermittent games to keep your mind occupied and your body from stopping.

6 pack @ $25 per class

12 pack @ $20 per class
20 pack @ $15 per class

For more information or to sign-up, contact Ellen Yates @ ellen@n2shape.com or call (703)9064413.
All classes take place at 8000 Towers Crescent Drive, Suite A115, Tysons Corner, VA except for Ladies Spin on Tues & Thurs at 830 am.  Ladies Spin takes place at 1489 Chain Bridge Road, McLean, VA  22102 (in McLean Professional Park across from the Giant in McLean). 

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