N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Friday, August 1st, 2014

Following a good diet and getting regular exercise become even more important as you get older. Recent research indicates that a diet including good quality protein, such as whey, can help to reduce age-related muscle wasting. Dr. Alan Hayes, a researcher in exercise metabolism at Victoria University, reports that delaying gradual loss of muscle is […]


By Ellen Yates on Thursday, June 5th, 2014

Since 1994, N2SHAPE has trained individuals of all ages and fitness levels to improve fitness, health and performance. In 2012, Virginia Elite (VAE) hired N2SHAPE to offer in-season trainings for its athletes. Since then, these athletes increased their strength and endurance, allowing them to go deep into the season while avoiding common injuries that their […]


By admin on Tuesday, October 2nd, 2012

Changes to November  Anyone staying in town for Thanksgiving?  If so, there is a class pre-Thanksgiving on Wed, Nov 21 at 6 am and post-Thanksgiving on Fri, Nov 23 at 6 am.   Special Classes in November Training Ride – Wed Nov 14 530 am to 7 am – One week before Thanksgiving!  The instructor will […]


By admin on Sunday, July 15th, 2012

  Mon Group Training 10:15 am  Leisure Fitness with Michelle & Becky Mirna, Karen, Neil Mon Group Training 6:15 pm Tower with Susan Cris, Maryl, Katie Wed Group Training 10:15 am Leisure Fitness with Ellen & Michelle Dr. Rafey, Neil, Joan, Maryl, Mirna, Karen, Valerie, Fran Wed Group Training 6:15 pm Leisure Fitness with Michelle […]


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

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, 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 […]