N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Wednesday, April 13th, 2016

Functional Fitness workouts are my favorite.  After my functional workout, I feel invigorated, strong and flexible as my routine has a cardio (aerobic & anaerobic) & strength (overall & core) component through so many planes of motion.  Clients that train this way see a significant improvement in body composition, energy level and have the ability […]


By admin on Sunday, July 22nd, 2012

Please review and look for your name.  If you need to make a change, please e-mail ellen@n2shape.com asap.  You must have a prior reservation and cancellation with 24-48 hours notice. Mon 6 am Spinning with Ellen at Tower Mon 10:15 am Group Training at Tower  – Neil,  Mirna Mon 530 pm Duo Training with Ellen […]


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 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, 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 […]


By admin on Wednesday, March 16th, 2011

Many of my clients ask me why dumbbells vs. machines or why the ball abdominals vs. doing them on the floor? I have been privy to a website called, www.criticalbench.com. The website is written by avid weightlifters and bodybuilders but is an excellent website. Here is an excerpt from it which is a great explanation for the different forms of […]


By admin on Wednesday, March 24th, 2010

Many of my clients ask me why dumbbells vs. machines or why the ball abdominals vs. doing them on the floor? I have been privy to a website called, www.criticalbench.com. The website is written by avid weightlifters and bodybuilders but is an excellent website. Here is an excerpt from it which is a great explanation […]