N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Sunday, January 29th, 2017

The latest research found that diabetes causes 12 percent of deaths in the United States which makes it the third-leading cause of death after heart disease and cancer.  Researchers also found (a study from the US National Health Interview Survey and Nutrition Examination Survey (NHANES) that Americans with diabetes have about a 90 percent higher […]


By Ellen Yates on Monday, June 15th, 2015

The old guideline recommending 30 minutes of exercise three times a week just isn’t enough, according to the latest research. Athletes know that they need to work out every day, and all people who just want to stay healthy can benefit from the same type of exercise program. Why Athletes Need to Exercise Every Day […]


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 Sunday, April 20th, 2014

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 […]


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 Saturday, August 17th, 2013

Unfortunately, we only got one definitive for Sunday morning Spin. I know it is Sunday and it is August but also know that many of you have missed your regular sessions this summer due to vacation, work, etc. If so many of you had not missed workouts, I would not be writing this. Am I […]


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 Thursday, May 23rd, 2013

I know many take statins and thought that you would interested to read its effects on exercise.  From Dr. Gabe Mirkin’s Fitness and Health e-Zine May 19, 2013 Statins Prevent Exercise Benefits? Statins, drugs used to lower cholesterol and help to prevent heart attacks, prevented exercise benefits in overweight and sedentary men and women. Participants […]


By admin on Thursday, December 20th, 2012

N2SHAPE will be holding Open Houses every Sat in Jan.  That means you can bring your family or frenemies to any 730 or 830 am Workout in Saturday.  All that is needed is to let us know 24 hours in advance so that we can roll out the red carpet for them or plan our […]


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 […]