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 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 Sunday, August 19th, 2012

The Weekly Group Training Schedule is listed under our blog on our website, www.n2shape.com.    Look for your name and place training will take place.  If you need to make a change, please e-mail  training@n2shape.com .   N2SHAPE has a  48 hour cancellation policy for Group Training.   Mon 10:15 am Group Training  at Leisure Fitness  […]


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 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 Monday, March 19th, 2012

What’s the Best Test to Predict Who Will Win a Race? Before a 24-mile cycling time trial, scientists measured the maximum amount of oxygen that riders could take in (VO2max) and the peak power Output (PPO) adjusted for body weight. The Peak Power Output adjusted for weight is the maximum force that a bicycle rider […]


By admin on Saturday, February 25th, 2012

Click on this link to view classes and group locations for N2SHAPE, Spring 2012. http://bit.ly/ycsbxA To reserve a seat or more information, contact ellen@n2shape.com or call (703)9064413.


By admin on Wednesday, March 16th, 2011

Pump Up, Slim Down If you’ve blown off weight training for fear of bulking up, you’re missing out on the fastest fat-burning method known to woman. By Lauren Aaronson, Women’s Health Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more […]