N2Shape News

Fitness & Nutrition Tips

By Ellen Yates on Tuesday, April 26th, 2016

So many have asked me what I put in my #protein #shake.  I have included my recipe below along with an easy to follow “picture guide” so you can make a shake that suits your taste & needs! 3/4 cup of water, 1 scoop of vanilla whey protein, handful of spinach, 1 carrot, 1/2 cup […]


By admin on Friday, September 30th, 2011

Chestnuts are one of my all times favorites.  Growing up in an Italian family we used to roast them for Thanksgiving and Christmas. I did not like them as a kid but now have grown to love them especially after finding out that they pack such nutrition and are low in calories for the nut family […]


By admin on Monday, July 4th, 2011

To lose weight and keep it off,  Ellen recommends the following: 1.  Weight training 2x/week. 2.  200 minutes of cardiovascular exercise per week. 3.  Eat all the fruits and vegetables you can daily. 4.  Drink 64 ounces of water. 5.  One gram of protein for every 2 lbs of body weight. 6.  Avoid fats like the […]


By admin on Wednesday, March 24th, 2010

I have been preaching whey protein for some time to my clients. I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later so that I am ingesting the needed carbohydrates for recovery as well. Finally, more research to back it up! […]


By admin on Wednesday, March 24th, 2010

I have been preaching whey protein for some time to my clients. I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later for the Carbohydrates. Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. John […]