What's New At N2SHAPE?
Snowstorm 2026 Safety Tip: Shovel Smart, Take It Easy!
Learn why snow shoveling increases heart attack risk and how to shovel safely during Snowstorm 2026 with simple tips to protect your heart, prevent injury, and stay safe this winter.
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A Fresh Start for 2026: Movement Beyond the Gym
A reflection on starting 2026 strong through real movement — yard work, cold air, and the kind of physical labor we grew up with before exercise had a name.
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The Hardest Part of Coaching Isn’t Fitness — It’s Accountability
This article explores the real challenge of personal training: accountability. Ellen Yates of N2Shape shares the story of a client striving to build strength, stamina, and mobility to stand longer at events with her children. The piece highlights why daily chores don’t count as intentional exercise, how excuses derail progress, ...
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Why can’t I spin or do boot camp like I used to?”
As we age, our workouts must evolve with us. Whether you spin, lift weights, run, or recover from an injury, true fitness isn’t about pushing harder — it’s about training smarter. In this reflection, N2Shape founder Ellen Yates explains how breath, balance, and vascular conditioning keep your heart strong, joints ...
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The Truth About Fitness: It’s Not Just About “Kicking Your Butt”
Most people believe fitness starts with lifting heavier or pushing harder — but real strength begins with the breath. Over time, many forget how to breathe efficiently, creating tension, poor alignment, and long-term health issues. In this article, Ellen Yates, Founder & Director of N2Shape, shares why breathing, mobility, and ...
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Client Spotlight: Mark Shipley
Mark Shipley, a CPA from Northern Virginia, has been training with N2Shape for over 7 years, consistently attending twice-weekly virtual sessions—one strength training and one yoga. Despite life’s challenges—including back surgery, job changes, and family loss—he’s stayed committed to his health. As a result, he’s lost 20+ pounds over the ...
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Why Traditional Training Isn’t Enough After 50: A Smarter, Science-Backed Approach to Aging Strong
Your body won’t move like it did at 30—and that’s okay. But with the right tools, you can move well, feel strong, and avoid the surgeon’s table. You don’t need to work harder. You need to work smarter—with breath, precision, balance, and respect for the wisdom your body holds.
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The Proof: Exercise is Essential for Health
There is irrefutable evidence that regular physical activity is essential for a healthy lifestyle. By incorporating regular exercise into your life, you can enjoy these numerous health benefits and lead a healthier, more fulfilling life.
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“Train Smarter as You Age: The Key to Strength, Mobility, and Longevity”
As we age, our bodies change—but too often, people continue training the way they did in their 20s, leading to injuries and setbacks. Whether you’re in your 30s, 50s, or beyond, the key to lifelong fitness is training smarter, not harder. In this blog, we’ll explore why traditional strength training ...
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The Most Important Aspects of Exercise as You Age
As we age, staying active is one of the most important ways to maintain independence, improve quality of life, and keep doing the things we love. However, the approach to exercise at 50, 60, or beyond should look different than it did in our 20s or 30s. Whether you are ...
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Caring for a Loved One While Taking Care of Yourself
Caregiving is a full time job even if your loved one is in a facility. Ellen offers many suggestions for how to avoid burnout, as she was a caregiver for her Mom for ten years.
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The Kangaroo Approach: Retraining the Brain and Body for Strength, Energy, and Mobility
The Kangaroo Approach: Retraining the Brain and Body for Strength, Energy, and Mobility
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Ten Habits That Affect Long Term Health
Ten habits that will affect your long term heath if you don’t change them.
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Weight Lifting for Older Women
I recently read about a study done on postmenopausal women with low bone density that were 58 yrs +. Each woman that participated, performed strength training and high-impact exercises for 8 months. The sessions were held twice a week and were 30 minutes each. The strength training exercises were deadlifts, ...
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A Healthy Lifestyle ~ How To Extend Your Years
Aging is inevitable ~ Begin your Journey into a “Healthy Lifestyle”. To live longer may be a goal of yours, but to extend your healthy lifestyle years is key. The term for this is “HealthSpan” which means the time period of life in which a person is free from ...
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Exercise Decreases The Risk Of Dementia
Exercise Decreases the Risk of Dementia… How does exercise decrease the risk of Dementia? Exercise becomes increasingly important as we age to stay healthy & is specifically important to lower one’s risk for Alzheimer’s and Dementia. N2Shape incorporates both the mind and body in all programs that we offer. Evaluating ...
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An Easy Way to Strengthen Calves
Your first line of defense to prevent injury is to keep your calves strong.
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Posture Apps Do They Help?
Why an app? Posture apps are useful in helping people to correct and have proper posture,” says Dr. Matt Tanneberg, DC, CSCS, who owns and operates Body Check Chiropractic & Sports Rehabilitation in Scottsdale, AZ. He works with elite athletes from the NFL, MLB, NHL, USA Track and Field, NCAA, ...
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Death from “Natural Causes” Usually Means Death from Inactivity
One of the best ways to keep your heart strong to prevent heart attacks and strokes is by keeping your skeletal muscles strong.
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Helping A Person With Dementia During The Christmas Holiday
How to support those with dementia during the holidays
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The High Cost of Physical Inactivity
Fighting to live when all you have go do is exercise.
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Thai Mushroom Curry
Easy and healthy Thai food that you can cook at home in ten minutes.
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Imperfection is OK
I tend to procrastinate because I want to do things perfect which I know will involve more time than I have! It will also make me sit down too long which I don’t like to do. So how can those of us who procrastinate or are perfectionists get more done? ...
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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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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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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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