What's New At N2SHAPE?

CDC Recommendations for Exercise

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Scooter Riding for an Old Gal

Knee Injury does not put you out of the Game! Knowing I had a knee injury I was determined not to go down this road in the immediate future so I developed and used the Yates Method. This involved strengthening and lengthening, and improving balance, to work on my knees. There’s …

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Dr Gabe Mirkin on Exercise and Nutrition as Medicine

From a really early age, my father was always telling us to watch what we put into our bodies. He would not allow us to buy cereal containing BHA and BHT as they were cancer-causing, my father believed these two additives were only okay in the packaging of products. My …

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Strengthen the Shoulders for better posture

Exercise Slows Cell Aging

Exercise doesn’t just make you feel younger—it may actually turn off the aging process in your chromosomes. Recent studies have found a link between regular exercise and the lengthening of the telomeres, suggesting that exercise can slow the clock so you live longer. Am I Shrinking? At some point in your 30s, you start to lose muscle mass and function. The cause is age-related sarcopenia or sarcopenia with aging. …

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Bench Jumps

Exercise: Bench Jumps

Bench Jump Overs are a great exercise to develop conditioning, power, speed and coordination. It also builds your legs, calves and core muscles with secondary emphasis on the shoulders which stabilizes the upper body as you jump. I love them as they: Elevate my heart rate which also burns calories. …

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Are Frozen Veggies Healthier Than Fresh?

My Mom served our family frozen vegetables unless they came from our garden. When I started cooking for myself and my son, I vowed that we would only eat and buy fresh as I assumed they had a higher nutritional content. I was wrong! In a paper published in the …

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Bungee Squats!

Bungee squats are effective for strength with good body mechanics

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Winter Yoga Series

New Year // New You Start your new year right and join us for our winter yoga series. TUESDAYS from 5:15 – 6:15 PM beginning January 9 | 10-week session — $165 No make ups will be offered during this session. 15 person minimum is required. For additional questions, contact …

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N2SHAPE After Party Invite 2018

            You are invited to PARTY with N2SHAPE 8000 Towers Crescent Drive Suite A145,  Tysons Corner, VA  22182   Party #1  Sat 12/30 715 to 815 am Special Holiday Boot Camp 815 am to 830 am Off the Wall Stretching 830 to 10 am.  After …

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why hire a personal trainer

Why Hire a Personal Trainer?

Hire a Personal Trainer or Go It Alone? Your investment in hiring a personal trainer can bring great returns: Effectiveness. A professional trainer can provide you with the most effective workout for your body type and fitness goals. You can spend less time in the gym and get better results …

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Aerobic Workouts Crucial for the Mind

We all know that exercise is good for the body and the mind. But what about the brain specifically? Aerobic exercise builds new cells in the hippocampus, which plays a role in short- and long-term memory and can help us navigate and think about the future. Other studies have shown …

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Small Group Training: Boot Camp & Spinning

Small group training at N2SHAPE is small, personalized, and offered in a supportive and friendly atmosphere. It is for those that want a fitness program with the motivation & expertise of a personal trainer for less money or want to add on additional training sessions with an expert to their …

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N2Shape Weekly Fitness News #1

Working out brings confidence to be yourself no matter what age! It offers another way to connect with one another on a higher level. Most of all working out with #N2shape has helped me adopt a new lifestyle that makes me fulfilled and happy to be alive! Changing lives one …

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N2SHAPE’s Policies

N2SHAPE is in the process of updating our policies.  We have listed a summary of the most important ones until our policy sheet is complete.   We appreciate your cooperation as we are a service business that is based on time. Cancellation rates are as high as 40% in our …

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High Protein Breakfast Fights Fat

People who eat 35 grams or more of protein at breakfast have been shown to reduce their food intake by 400 calories/day, are less hungry and are less prone to an increase in body fat. I personally make a shake every morning so that I get my 35+ grams of …

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Exercise Fights Diabetes – #3 Killer

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 …

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Aging Muscle Loss & Quality of Life Threat

Most people are aware of and worry about the loss of memory as they age, but far less time is spent preventing and understanding the loss of muscle mass because of #aging, which has the potential to affect the quality of life just as much—maybe more. By the age of …

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Functional Fitness and Body Composition

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 …

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Exercise Every Day or Every Other Day?

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 …

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Should I use a heart rate monitor when working out?

N2SHAPE highly recommends that our clients use  a heart rate monitor when working out with us.  We recommend it because it gives you a measurable number or goal to reach when you are working out so that each time you exercise you can achieve that number again or go beyond …

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Whey Protein & Elderly Muscle Wasting

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 …

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Back Pain? It Could Be Sciatica

By Ellen Yates, Founder and President of N2SHAPE While back pain is a common and usually temporary problem, sciatica – a shooting pain and sometimes numbness that goes from the lower back and down the hip and leg – can be a chronic issue that flares up again and again. …

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Thanksgiving Exercise Advice to Keep You Trim

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). …

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Personal Trainers, What do I need them for?

Maybe you know me . . . or someone like me. I was always the one picked last for the games at recess. Unlike most grammar school kids, gym was my least favorite subject as I was always considered a total liability. Volleyball hurt my wrists, the balance beam was …

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HEAVENLY TRANSFORMATION

Aaron Fulp-Eickstaedt Before Joining N2SHAPE Now when he looks in the mirror, Aaron Fulp-Eickstaedt sees a healthy, motivated, determined man. That was not always the case. Fulp-Eickstaedt, a Presbyterian minister, admitted that for most of his adult life, his health was not not a top priority. In 2011, when a …

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Fall Group Exercise in Pentagon City

Functional Boot Camp – Free Class on Mon, Sept 23 @ 7 pm @ James Fitness Center. Session starts the next Monday, Oct 7 @ 7 pm.   Roof top Yoga – Free Class on Tues, Sept 24 @ 7 pm @ 1600 Bldg Rooftop. Session starts the next Tuesday, …

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Excuses for not Exercising

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 …

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Obesity – Another reason of why one needs a Personal Trainer?

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 …

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N2SHAPE Summer Spinning Schedule

       SPECIAL Spin Classes 1st & 3rd Sun @830 am –  Musical Theme to outdoor terrain 2nd Fri/month @530 am – 90 Minute Endurance Ride  SUMMER Spinning Schedule  Mon 6:00 am Race Day Energy Zone™: Teach your body to perform at higher intensities with the Race Day Ride. …

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3 Tips to Sculpt Your Body

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  …

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Statins prevent exercise benefits

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 …

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N2SHAPE Water Exercise Class

N2SHAPE’s water exercise class focuses on both cardiovascular and strength benefits. Whether you’re trying to maintain your current level of fitness or reach a new level, the added benefit of training in water makes our aqua workouts safe and fun without impact to the joints. Because of their low-impact format, …

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Interval Resistance Training is Effective

A recent study at the University of Padova in Italy found that short bursts of interval resistance training is more effective in increasing post exercise energy consumption than traditional resistance training. This is good news as this will shorten the time that we need to work out. The bad news …

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Group Training Schedule for 4/22 Week

Please check day, time & PLACE. Changes must be made w/no less than 48 hours notice or no make-up. Mon 10 am at Tower : Maryl, Karen Mon 530 pm at Leisure: Marcia, Rick, Diane, Ayesha Mon 6:15 pm Spin & Train: Valerie, Katie, Ayesha Wed 10 am at LA …

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Healthy Snacks for Mid-Day Slump

Mid-day slump?  The ideal snack is around 200 to 300 calories and contains a balance of carbohydrates and protein. Here, are five healthy choices: 1. A piece of fruit and one tbsp of peanut butter (or another butter). 2. One ounce of almonds (measure please and no more than 25) …

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