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 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 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 Saturday, July 13th, 2013

Obesity is now a disease. Compassionate, knowledgeable, and caring personal trainers are key in preventing and caring for people with this disease. I am not knocking health clubs but the a membership to a health club is not going to cut it. You need the right fitness professional to keep you motivated, hold your hand, […]


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 Tuesday, October 9th, 2012

I wanted to share with you a quip from an article that I read about rising health care costs for corporations. It is a long article but I wanted to summarize it with two important points:  the road map of chronic illness and what employers can do to help their employees:  Chronic Illness Road Map:  […]


By admin on Thursday, July 19th, 2012

For your Kettle Bell Workout sheet that I created, Click Right here.  It includes pictures and descriptions.  You can do it!   Go through it once Do up to three times Do it for times and see if you can shave some time off each time you do it – less recovery time between sets […]


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 Saturday, April 28th, 2012

For all of you who are parents, make sure your kids are getting cardiovascular exercise 3 or more times per week. http://www.stonehearthnewsletters.com/aerobic-fitness-in-kids-tied-to-cognitive-skills-in-new-fmri-study/benefits-exercise/


By admin on Monday, March 12th, 2012

As a Spinning instructor, I try to teach classes with different goals for variety and to continually shock our muscles so they never become complacent.  In this article, I have taken information from the Spinning website on Energy Zones to include heart rate as well as cadence. The classes that I teach right now encompass […]