N2SHAPE

Dr. Darian's Blog: Life on a Treadmill

2011-11-29T05:04:00.000-05:00

The blog talks about how walking on a treadmill without any variations in intensity (speed or incline) can be very similar to how we live our life. Life is much more fun when you challenge yourself a little - vary the intensity and you reach higher peaks of fulfillment!

Dr. Darian's Blog: Life on a Treadmill: If you've read enough of my blogs you can probably guess that this blog title doesn't mean that I'm going to talk about specific workouts y...

2011-09-22T05:24:00.001-04:00

Cup of coffee and then working the message one person at a time that fitness is the way to stay healthy physically and mentally.

2011-09-19T05:21:00.001-04:00

Stay true to you and start your week off with exercise. Sets you on the right path for the week.

2011-09-12T05:22:00.001-04:00

Take a moment to call your loved ones. Your time, voice, and presence is more valuable than anything you can purchase for anyone.

2011-09-04T07:56:00.001-04:00

Come join free Boot Camp, Zumba, Kickbox Tues, 9/6 630-8 pm, tennis court of 1400 S. Joyce St Arlington, VA via N2SHAPE!

2011-09-04T07:12:00.001-04:00

Come participate & watch N2SHAPE in action on the tennis courts of River House on Tues, Sept 6.

When: Tues, Sept 6, 6:30 to 8:00 pm
Where: Tennis Courts of the Potomac Building of the River House, 1400 S. Joyce Street, Arlington, VA 22202
What: Pumping Music, Exercise, and Fun
Classes: 6:30 to 7:00 pm Zumba; 7:00 to 7:30 pm Boot Camp; 7:30 to 8:00 pm Turbo Kick
Free Prizes: 12 Classes of choice for the Fall Session and Two Personal Training Sessions
More Info: Contact (703)9064413 or training@n2shape.com
Cost: Free!

If you like the demo, want to sign up or want more info, click on this link http://ping.fm/BtufR

2011-08-25T08:21:00.001-04:00

Commitment and discipline is what will keep you healthy.

Pages - ViPRevolution

2011-08-22T13:56:00.000-04:00

Pages - ViPRevolution

2011-08-05T07:28:00.001-04:00

Headed to DCAC. Hope to see many other fitness pros there! I am going to be sore tomorrow from all the innovative workouts we will be learning!

2011-05-15T13:44:00.001-04:00

Research done by University of Maryland that shows that exercises does help Parkinson's patients. http://ping.fm/fqPlu

2011-05-10T08:41:00.003-04:00

Now stay humble, calm, cool, collective and keep working out to stay grounded.

2011-05-10T08:41:00.001-04:00

I am busier than a one arm paper hanger as my Dad says. There is no business like lots of business!

2011-05-02T05:31:00.001-04:00

Monday again? Get up and start your week with exercise. It will go so much better!

2011-04-18T08:06:00.001-04:00

1 cup of Strawberries has 49 calories. Strawberries are very low in Saturated Fat, Cholesterol and Sodium. They are a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Semi Annual Goals & Exercise Prescriptoins - April to September 2011

2011-04-03T13:00:00.004-04:00

Thank you to all of you who took the time to think about what your semiannual fitness goals are and how you are going to achieve them (practice makes perfect)!

Highlighted in purple are those that wrote their own. I have added to some of them as well.
Highlighted in red are those that I wrote. I know most of you fairly well so please take notice as it was written personally for you!

Todd H - PT 1x/wk. Corporate Boot Camp 1x/wk. Cross Training - need variety to shake it up. Spinning 1x/wk, Run 8 miles per week. 3x/wk 3 repetitions 30 sec on wall sits 30 sec off wall sits.

Steve - PT 1x/wk. Corporate Boot Camp 1x/wk. Cardio on own 60 min 1x/wk. Fat control in diet.

Cori - PT 1x/wk. Cross Training on own one time per week.

Charles - Follow guidelines and program as prescribed by Michelle.

Roberto - Increase overall strength & flexibility. Drop few pounds of fat. Run, run, run....

Laetitia - Spin 2x/wk. GT 1x/wk. Sat with Ellen at 8 am 1x/wk. Eat less fat, portion control, food diary to Michlelle weekly.

Vanesa - GT 1x/wk; Spin 2x/wk; Sat with Ellen at 8 am 1w/wk. Run 5 miles per week. Portion & fat control.

Jackie - GT 1x/wk; Spin 1x/wk. Be consistent with 2x/week.

Michael - GT1x/wk; Spin 2x/wk. 200 pushups per week. Cardio on own 60 mintues per week.

Atilio - GT1x/wk. Spinning 2x/wk. Be aware of what you are eating instead of just eating to eat or stress eating.

Bob : PT 1x/wk; Prescribed WT Routine on own 2x/wk.

Isabel : Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk

Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Dessert plates for dinner. Portion control.

Pat: Goal: Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Weight Watchers.

Karen - Mon GT 10am & Trekking Wed 10 am. Cardio on own 60 minutes independently.  Portion control in all areas......

Carol Y- PT 2x/wk.  Expresso Bike on own 120 minutes per week. Reduce weight by 5 lbs. Read at night in bed (not kitchen) to relax.  Do not eat while reading.

Phebe: PT 2-3 x wk, Be healthy and as consistent as possible.

Neil - Mon Stretching; Wed Trekking, Fri PT. 3 miles on TM on own per week.
Quincey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.

Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own. 1 scoop of Whey protein daily.

Diane Frasier Goal: Lose weight.  PT 2x/wk - Cardio on own 60min/wk

Joan: Goal to do more on her own during the week. GT Sat; Cardio on own 60min. /wk (10min. ea day)

Fran: Flexibility, strength, balance, weight stability, and stamina via cardio workouts.

Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; Spin (2), Trekking (1), GT (1).   Mindful of what you eat.

Trishla - PT 1x/wk, Body Pump 1x/wk, Run 7 miles per week, Zumba 1 to 2 x/wk. Zumba 2x/wk. Eat less bread, food diary to Michelle weekly.  Careful eating at parties.
David G - GT 1x/wk, Spinning 2x/wk. Workout on own 2x/wk. Goals:  Lose 1 inch from waist. Decrease 2 mile run time from 18:46 to 17:50.

Nancy - GT 1x/wk. Zumba 1x/wk. Another WT 1x/wk to get stronger in the upper body. Cardio on own 60 min per week. Keep body fat down.
Valerie - Goals: Tone & firm & develop cardio endurance.  Be able to do boys' pushups! GT 1x/wk, Wed Body Sculpt class & 30 minutes cardio, Fri Pilates & 30 minutes cardio. Ballet/Dance class one day per week.
Diet:: Red meat 1x/wk. Use less fat and condiments, add more healthy snacks like raw vegetables.

Jack - Goals: Workout 6x/wk: 4Xcardio, 2Xweights, 1 Spinning/wk. Use MyNetDiary.com to track daily nutrition. Continue to lose weight and inches in waist. Drink 8 glass of water per day.

Stephanie - To maintain target blood sugar and lipid levels and lose an average of 1 lb. per week. Bike (outdoors) a cumulative 200 miles. Run 1 mile at least once a week.
Stefania - Ellen's Goals for you: GT 2x/wk, Spinning 1x/wk. WT on own 1x/wk. Cardio on own 90 minutes per week. Portion & calorie control daily.
Ayesha - GT 1x/wk. Sat 8 am 1x/wk. Cardio on own 30 minutes per week. Portion & calorie control.
Rosemary - Goal: Lose 1 lb per week. RX: Strengthen my left hand. Workout 3x/week, cardio on own 60 min/wk.

Maria - To lose 25 lbs. GT 1x/wk. PT 2x/wk, Trekking 1x/wk, Spinning 1x/wk, 60 min cardio per wk on own. Eat more fruits and veggies, be aware of what eating, portion control.

Donna - Heal hand. Spinning (2x/wk), GT (1x/wk), Cardio on own 60 min/wk (not hurting hand).  Weight Watchers and plan meals for the week (with no more than 1 eat out lunch and 1 eat out dinner per wk).

Doug - PT Tues at 7 pm, GT Sat at 9 am, Cardio on own 60 minutes per week (30 minutes on training days before or after).  Follow Weight Watchers plan with Donna, portion & calorie control.
Greg - GT Sat at 9 am, On own: Weekly 100 pushups & 100 situups, 2-1 minute planks, 1 recreational walk/hike per week. Diet: Portion control, drink up to 64 ounces of water per day, add more fruits and vegetables, whey protein shake in morning.

Carol R- · GT 1x/wk, Spinning 1x/wk, Run 3 miles/wk,  Food: WW 1x per week.

Cris - GT 2x/wk, independent cardio workout 60 minutes 2x/wk (one with daughters if possible), take lunch to work 2x/wk, pray daily, and laugh more.

Diana- GT Mon 10 am; Tues Spin or Kickbox; Thurs Spin; Fri Kickbox; Sat 8 am or 9 am w/Ellen.
Don't eat late night. Get into 160's by summer.

Kimya-Get into the best shape possible for my wedding in May! Personal training 2x/wk, spinning 2x/wk, running 2x/wk, Weight Watchers, and going to bed earlier,

Sally -   Prescribed Exercise Routines (2 to 3x a week), Walking (2x week outside or go to neighborhood gym), eat more vegetables, less wine, date night with husband 2 times a month, better client relationships and billing regularly, more quality time with elderly mother, and work on ways to accomplish less stress.

Mary- Lose the weight.  Increase my cardiovascular endurance.   Weight Watchers once per week and track my food better. GT 1x/wk, Spinning 2x/wk, GT 1x/wk.

Diane Fitz - GT Mon 5:30 pm & Sat 9:00 am, Spinning 3x/wk, FT 1x/wk, Independent Cardio 90 minutes per week, Portion control, get more sleep.

Armida- I like to further tone my body, especially arms and legs.

Heidi - 4 workouts a week: GT Mon 10 am; Spin 2x/wk; Sat 8 am with Ellen; Run 4 miles per week. Sugar & portion control.

2011-03-29T04:58:00.001-04:00

When to fit in exercise today? Being consistent is more important than time. 15 mins is fine!

2011-03-17T08:20:00.001-04:00

Testing to see how many pings go to my facebook pages and groups.

2011-03-17T04:51:00.001-04:00

Be my guest and come spin with me today at 9 am in Tysons Corner and 6:30 pm in Great Falls. The one in Great Falls is for families especially (parents and children as well as siblings).

Email ellen@n2shape.com for directions. Come join the fun!

2011-02-24T16:06:00.001-05:00

Alcohol benefits heart: more evidence http://ping.fm/MbqWd

2011-02-14T05:25:00.001-05:00

Great way to celebrate Valentine's with your partner is a workout followed by stretching and massaging each other.

2011-02-11T19:53:00.001-05:00

Finally feeling better after a day in bed with the flu.

Your body is thwarting your weight-loss efforts

2011-01-19T19:47:00.000-05:00

An excellent article on how overeating is an addiction similar to drugs or alcohol. As a fitness professional that deals with obese people, I have to agree that this article is right on!

Your body is thwarting your weight-loss efforts

Resistance Training Can Lower Blood Pressure

2011-01-16T16:35:00.000-05:00

Resistance training has similar effects as aerobic exercise in lowering blood pressure: new study

Jan.15, 2011 in Commercial Fitness Industry, Exercise, Exercise: Benefits, Fitness, Fitness: Strength Training, Men's Health, Proactive Prevention, Sports Medicine, Women's Health

Dr. Scott Collier was the lead investigator of the study published in the October 2010 Journal of Strength and Conditioning Research. The study is part of the growing body of research being conducted at Appalachian State University on the effects of exercise, supplements and health.

Collier looked at changes that occurred to arteries and blood flow following 45 minutes of moderate intensity resistance exercise using machines like those typically found in fitness centers.

He found that the resistance training resulted in as much as a 20 percent decrease in a person’s blood pressure, which is as good as or better than the benefit of taking anti-hypertensive medication. “And exercise has no adverse side effects,” Collier said.

“Resistance exercise increases blood flow which reduces blood pressure,” he said. The findings are significant, he explained, because it shows that aerobic exercise isn’t the only way a person can improve their cardiovascular health.

“Aerobic exercise is the American Heart Association’s preferred exercise for decreasing cardiovascular risk,” Collier said. “However, there are a lot of people with orthopedic or obesity limitations who can’t walk or run long distances. For them, that type of exercise would be contraindicated.” he said.

He found that the beneficial effects of resistance training continued about 30 minutes after the exercise had ended and as long as 24 hours in individuals who trained for 30-45 minutes three times a week.

Collier said women who use resistance training to lower their blood pressure gain additional benefits. “Resistance training also helps protect against or treat osteoporosis,” he said. “Any exercise is good. But if you can’t do aerobic exercise, resistance exercise can help decrease blood pressure and increase metabolism as well as provide social and psychological benefits”. Source

Should I purchase toning shoes?

2010-12-29T14:24:00.000-05:00

I have been asked by so many people if toning shoes are worth it. I have to tell you that they are not. Why? They are just a gimmick and your money is better spent enlisting the help of a personal trainer that will motivate you and provide you with the expertise to get the results that you want and need.

Here is the Proof in the Pudding:

http://catalyst4fitness.com/index.php?option=com_k2&view=item&id=101:the-real-scoop-on-skechers-and-other-toning-shoes

How can I walk faster?

2010-12-23T15:00:00.000-05:00

Walking is one of the safest and most effective sports for

fitness, but to become fit, you have to move fairly fast. You

should exercise vigorously enough to increase your heart rate at

least 20 beats a minute more than when you rest. Walking at a

leisurely pace will not raise your heart rate very much. You can

increase your speed by taking longer steps or by moving your feet

at a faster rate.

To lengthen your stride, swivel your hips so that you reach

out further forward with your feet. This causes you to twist your

body from side to side, which forces your toes to point to the

outside when your feet touch the ground. By pointing your feet

forward after your heel strikes the ground, you will gain a few

inches. To move your feet at a faster rate, you have to move your

arms at a faster rate also. Every time one leg moves forward, the

arm on the same side moves back and the arm on the other side

moves forward. For every step forward, there is an equal number

of arm movements forward. To move your arms faster, you have

to keep your elbows bent. The fulcrum of your arm swing is at your

shoulder. The straighter your elbows, the longer your arms swing

as a pendulum from your shoulder, reducing the frequency of arm

swings. Bending your elbows shortens the swing and allows you to

move faster.

December Goals and Prescriptions

2010-12-02T15:39:00.000-05:00

Trishla: Goal: Overall Toning and work on diet. PT 1x/wk, GT 1x/wk, Running 4 miles per week, Additional Cardio on your own 45 minutes per week.

Stephanie: Goal: Lose 5 lbs. Bike trip in Nova Scotia this summer. RX: Train with husband 2x/wk. Cardio on own 120min./wk as well as abdominals, biceps, and tricep exercises every non-training day.

Diane M: PT 2x/wk. Walk on own 60 minutes per week. Do Leg Raises & Plank 2x/wk. Food Diary to Ellen weekly.

Rosemary - Goal: Lose 10 Lbs. RX: PT 3x/wk. Cardio on own 90 min/wk. Follow diet plan from Michelle.

Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk

Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk

Meg - Goal is to work up to 10,000 steps and increase to 3 to 4 workouts per week. PT 1x/wk.
David - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.

Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.

Todd - PT 2x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 4 miles per week.
Danielle - 10,000 steps, food diary,walk 3.5miles, 5 days/wk, trekking, yoga 2days, body pump 2 days, portion controll, weight watchers program.

Ken -Goal: Look better by the holidays RX: Train 6x/month with trainer. 5,000 steps per day.

Cori- PT 1x/wk. Cardio on own.

Kathy- Goal: Fit into suit by Dec. 16th RX:PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT.

Carol - PT Wed and Fri 8:30 am. Expresso Bike on own 120 minutes per week.

Phebe & Allie: RX:PT 2 x wk, Cardio on own 60min. /wk

Fran: RX: PT 2x wk; Trekking 1x wk; Warm up prior to PT session. Eat small meals throughout the day.

Neil - Mon WT on own & 1 mile TM. Wed Trekking. PT Fri 10:00 am (one mile TM warmup).

Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen. Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.

Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.

Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded. Win Fitness Pool.

Diane Frasier: Goal: Lose weight RX: PT 2x/wk - Cardio on own 60min/wk

Jill - PT 1x/wk; Follow directions per Melissa.

Group Training

Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Vegetarian dinners 4x/wk. Portion control. Plank 1min per. day with Pat and not to gain any weight.

Pat: GT: Goal: Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.

Karen - Record what eat on Spark People 3x's per week. Mon GT 10am. Trekking Wed 10 am. Spinning Thurs at 9 am. Cardio 30 min/wk

Cris: RX:GT 2x wk; cardio 90 min/wk. Take lunch to work 3x/wk.

David G - Get healthy so can get back to training consistently. Spin 2x/wk. GT 1x/wk. Fitness Pool!

Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin. Food Diary to Ellen on Mon. NO eating after 8 pm.

Tara: Mon GT 10am. Wed. circuit training , 1x wk pilaties, 1x wk spin & Cardio 150 min/wk. Food diary on Mon.1 healthy starch at dinner.

Diane Fitzgerald: Goal: To lose same stinking 5 lbs. and get biceps “guns”. RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.

Ayesha - GT Wed 6:15 pm &; FT Sat 8 am. Goals: To workout and eat breakfast.

Joan: Goal to do more on her own during the week. RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)

Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), Win Fitness Pool.

Carol - Lose 4 pounds by Xmas. Spinning 2x/week. Cannot run due to strained arch muscle.

Kimya - WT (2 x/wk), Spin 2x/wk. Cardio on own 60 minutes per week. Continue to lose weight. Weight Watchers. Win Fitness Pool!

Mary - Goal: Build endurance back up. GT(1); Spin (2); Walk 4x/week. Trekking 1x/wk. Weight Watchers.

Donna - Goals: Do more upper body and ab work. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon &Wed nights.

Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill. Yoga one time per week.

Helen- GT Fri 5pm. ,I would like to increase my strength training to 3X times a week for 25mins. Go from 15 push ups to 20. 20 situps to 30. Continue Cardio for 3-4 times a week/1hr including Zumba (Thursday). Work on smaller meals and NO stress eating.

Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 3 x’s per week. Goal: Overall strength

2010-12-02T04:57:00.001-05:00

It's working! People are starting to realize that fitness is a necessity to maintaining good health. It is the holidays and N2SHAPE is super busy!

Two Drinks Per Day or Save them Up for a Big Party?

2010-11-26T11:22:00.002-05:00

One of my favorite Gurus of all time happens to be Dr. Gabe Mirkin who has been around since I started working in the fitness industry - close to 30 years! In his latest newsletter, one of his readers asks if it is OK to save up all of the drinks in a week and drink them in one day. Here is the question and answer (I felt that this subject was apropos to the Holidays):

Dear Dr. Mirkin: Is it OK to have two drinks a day and can I save them all up for a big party on the weekend?

No! Binge drinking doubles your risk of heart attacks. A study of 9,758 men in France and Ireland over a ten-year period shows that men who binge drink have nearly twice the risk of heart attacks and deaths from heart disease as regular drinkers, even though they drink about the same amount of alcohol per week. (British Medical Journal, November 23, 2010).

When you pour alcohol on a cut, it hurts because alcohol damages cells by dehydrating them. If you add a cup of alcohol to cup of water, you get far less than two cups of fluid because alcohol draws water into its cell structure.

The liver is the only organ that has acetaldehyde dehydrogenase, the enzyme that breaks down alcohol. The liver can break down alcohol at a steady rate of one drink per hour (a drink is 12 ounces of beer, 5 ounces of wine or 2/3rds of shot glass). The higher the blood level of alcohol, the more likely it is to damage cells.

Exceeding two drinks in a day can cause blood alcohol levels high enough to damage cells, increasing risk for heart attacks, impotence, cirrhosis of the liver, dementia, chronic pancreatitis, and certain cancers. However, up to two drinks per day has been associated in some studies with decreased risk for heart attacks.

Dr. Gabe Mirkin has been a practicing physician for more than 40 years and a radio talk show host for 25, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is one of a very few doctors board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology.

Tips from your Trainer to Avoid the Slug Feeling post Thanksgiving Dinner

2010-11-25T10:09:00.000-05:00

I know that many of you don't want to hear from me. It is the day to eat everything you want. But be aware, in this weekend alone you could gain 3 to 5 pounds according to my friend, Dr. Roy Heron who runs a weight loss center in the DC area. Even if you think that you won't put on that much in a day or weekend of eating, think of all food deprivation and hard work that you did exercising to lose a pound in the last month. It ain't easy because there are 3500 calories in a pound. So, please, don't undo what you have worked so hard to lose in one day or weekend.

Here are some tips from myself and Dr. Roy Heron:

# 1 On my list - Wear control top panty hose and/or tight belt/pants. You won't be able to fit as much in and will full faster.

#2 Don't starve yourself all day. You will just indulge at Thanksgiving Dinner.

#3 Have a piece of fruit or raw vegetables with a glass of water an hour before dinner.

#4 Drink 2 glasses of cold water during your Thanksgiving dinner.

#5 Eat dinner on a dessert plate and not a dinner plate.

#6 Avoid white bread, pasta, or rice like the plague.
#7 No Second Helpings!

#8 Portion Control

Enjoy your family and friends and don't make eating the highlight!

With warm hugs,

Ellen Yates and Dr. Roy Heron

Lower Back & Abs Routine for the Home

2010-11-13T06:25:00.000-05:00

I wanted to share with you a little routine that I will do this morning in N2SHAPE's 9 am Group Training. It is for the lower back and abs and is a routine that you can do at home with just a stability ball. If you don't have a stability ball, you can skip that exercise so that you have no excuses.

Bridge with Leg Lift

Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilize your body and don't hold your breath. Complete 12 reps before switching sides.

Balancing Ab Twist

Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for 2 seconds, then go back to starting position. Repeat for 12 reps before switching sides. To modify, rest the bottom knee on the floor.

Ball Rollouts

Place your arms on the ball, parallel to one another. Pulling your belly button towards your spine and tightening your torso, slowly roll forward until your chest touches the ball. Keeping form, slowly pull your body back using your arms and abdominals. Don't collapse as you roll forward. Repeat for 12 reps.

Bicycle

Lie face up with lower back pressed to the floor. Cradle head in your hands, elbows out, and bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously. Repeat for 12 reps (one rep is to the right and left).

Back Extensions

Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few inches, keeping head and neck in alignment. For a challenge, lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts and lower. Repeat for 12 reps.

2010-11-11T21:08:00.001-05:00

Time to hit the hay for a morning of Spin, Training, and studying!

November Exercise Prescriptions

2010-10-31T10:03:00.002-04:00

Please take a moment to review. If you would like to make any changes, please cut and paste and send it back to me! Please print this out and keep a copy on your refrigerator so that you can refer to them as you open the door! Remember, Thanksgiving is right around the corner and December and January holidays. Get a handle now so that you are not 5 to 10 lbs heavier come 2011!

Stephanie: Goal: Bike trip in Nova Scotia this summer. RX: GT 2x wk; PT 1x wk; Cardio on own 120min./wk
Diane M: PT 2x/wk. Walk on own 60 minutes per week. Do Leg Raises & Plank 3x/wk. Food Diary to Ellen weekly.
Rosemary - PT 3x/wk. Cardio on own 60 min/wk. Follow diet plan from Michelle.
Michlle J - GT or PT 1x/wk. Spin 1x/wk. Spiral notebook to Ellen on Mondays with food.
Charlene : Goal:To keep coming to work out. RX: Balance exercise on own 2-3x/wk
Bob Wein: Goal:To Climb Old Rag MT. In Shenadoah. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Isabel Wein: Goal:To be a size 4. RX: PT 1x/wk; Cardio 90min./wk; Routine on own 2-3x/wk
Meg - PT on Tues 8 pm; Swim (1); WT (1); 10,000 steps daily. Kickboxing (1). Zumba (1). Volleyball (1).
David - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.
Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.
Chase - Goal: To come in once a week on his own
RX: PT 1x/wk; Boot camp 1x/wk; WT on own, Run 1 mile before ea. workout.
Lisa - Training 2x per week. Cardio on wn 90 min/wk (spin once per wk within thattme). Goals: Become less lumpy & 2 min plank.
Todd - PT 1x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 6 miles per week. 5K in Nov.
Danielle - PT Mon 11:30 am, Trekking Wed 10 am; Cardio on own 200 minutes per week, Jacobs ladder 2min.intervals during cardio session,Weight Watchers. Goal: to do Jacobs Ladder 3 x 2min. intervals in one session.
Ken - Train 8x/month regardless of being out of town some days during the month.
Cori- GT Tues 6 am, PT Thurs 530 am, Cardio on own.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 10 min before PT. Continue with eating plan. Goal: balance each leg 30 sec.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. ET 2x/10 mins per wek for weight bearig.
Phebe & Allie: RX:PT 2-3 x wk, Cardio on own 60min. /wk
Fran: RX:PT 2x wk; Trekking 1x wk; Wm up prior to PT session
Eat small meals throughout the day
Neil - Mon WT on own & 1 mile TM. Wed Trekking. PT Fri 10:00 am (one mile TM warmup).
Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.
Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.
Sherry - PT Tues &Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.
Diane Frasier begin_of_the_skype_highlighting     end_of_the_skype_highlighting: Goal: Lose weight RX: PT 2x/wk - Cardio on own 60min/wk
Jill - PT 1x/wk; Follow directions per Melissa.

Group Training

Maryl: RX: WT 2x wk; Spin 2x wk; Pilates 2x wk; Trekking 1x wk. Vegetarian dinners 5x/wk. Portion control. Plank 1min per. day with Pat.
Pat: GT: Goal: Lose weight and get strong. RX:GT1x wk; cardio 3x wk for 45 min. Bike (15min.), Arc Trainer (15min.), TM (15min.) Responsible for keeping food diary for her and Maryl.
Karen - Record what eat on Spark People. Mon GT 10am. Trekking Wed 10 am. Spinning Thurs at 9 am. Do 5K run/walk.
Cris: RX:GT 2x wk; cardio 90 min/wk. Take lunch towork 3x/wk.
David G - Get healthy so can get back to training consistently. Spin 2x/wk. GT 1x/wk.
Diana - Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spin. Food Diary to Ellen on Mon. NO eating after 8 pm.
Tara: Mon GT 10am. Cardio 200 min/wk. Food diary on Mon.   No Halloween candy. Limit starches at dinner.
Diane Fitzgerald: Goal: To lose same stinking 5 lbs. and get biceps “guns”
RX: WT 3x/wk;spin 2x/wk; Cardio 120min/wk.
Ayesha - GT Wed 6:15 pm & FT Sat 8 am. Goals: To workout and eat breakfast.
Joan: Goal to do more on her own during the week. RX: GT Sat. ; Cardio on own 60min. /wk (10min. ea day)
Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 min) until Nov.
Kimya - 15 miles Run/wk, WT (2 x/wk), Spin 1x/wk. Continue to lose weight. Weight Watchers.
Carol - GT once per week. Run 5 miles per week, Spinning when in town, Weight Watchers. Goal to lose 10 pounds by Christmas – have lost 3.2 so far. Reduce restaurant meals out to accomplish goals.
Mary - Goal: Build endurance back up. GT(1); Spin (3); Walk 4x/week. Workout 1x/wk at home wtih video. Weight Watchers.
Donna - Goals: Do more upper body and ab work. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon & Wed nights.
Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill.
Helen- GT Fri 5pm. , Zumba, Thurs, cardio 3x’s a week 45 min sessions, eat small meals throughout the day include fruits and veggies Goal: Get rid of stomach pouch and down to 133 lbs.
Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 2 x’s per week. Goal: Overall strengthEllen, Michelle, Joe, Melissa, Your N2SHAPE Personal Trainers and Coaches
Private Training

2010-10-29T04:42:00.001-04:00

You can do anything you set your mind to. You just have to want it bad enough and work hard enough.

2010-10-19T05:23:00.001-04:00

A great way to reduce your risk of Alzheimer's disease is through physical exercise.

2010-10-04T05:30:00.001-04:00

With the cool weather, no excuses. Enjoy nature as you run, walk, or garden.

2010-10-02T13:04:00.001-04:00

Hip extension great for your gluts, hamstrings, lower back, and stretching hip flexors and quads. 10 reps

2010-10-02T13:03:00.001-04:00

Beautiful day for recreational sports, being outside, and the Pumpkin Patch.

2010-10-02T06:45:00.001-04:00

Up and atom like the molecules that never stop moving in our bodies! Remember that and be active today.

2010-10-02T06:44:00.001-04:00

Up and atom like the moleicules that never stop moving in our bodies.

N2SHAPE October Goals & Exercise Prescriptions

2010-10-01T14:07:00.001-04:00

Charlene - PT 2x/week. Do bike on her own 3 miles per week. Goal: Feel better.

David G - Goal: Food diary weekly, reduce red meat 2x/wk, shed 2 waist sizes. Spin 2x/wk, addt’l cardio 60 min on own, GT on Tues 6 am 1x/wk, 2 WT sessions on own.

Isabel and Bob - PT 1x per. week. Do WT routine on own 2x/wk. Isabel’s Goals: Lose love handles. Bob’s Goals: Lose weight and say healthy.

Meg - PT on Tues 8 pm; Swim (1); WT (1); 10,000 steps daily. Kickboxing (1). Zumba (1). Volleyball (1). Wow that is lots of exercise! You go girl!

David D - PT on Tues at 8 pm. WT 2x/wk. Cardio 120 min/wk.

Cecilia - Zumba (2x/wk), WT routine on own (2x/wk). Goal: Lose weight, feel better,and lose love handles.

Chase - PT 1x/wk; Boot camp 1x/wk; WT on own do shoulder exercises from Michelle before each workout Run 1 mile before each workout. Goal: To do exercises without shoulder pain, by strengthening the rotator cuff muscles.

Lisa - Training 2x per week. Nordic track at 30 min per week. Bike at gym two 20 min per week. Goals: Become less lumpy & 2 min plank.

Todd - PT 1x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 6 miles per week.

Danielle - PT Mon 11:30 am, Trekking Wed 10 am; Cardio on own 200 minutes per week, Jacobs ladder 2min.intervals during cardio session,Weight Watchers. Goal: to do Jacobs Ladder 3 x 2min. intervals in one session.

Ken - PT 2x/wk (warm-up 15 minutes prior to each session on bike). Recumbent Bike on own 60 mintues per week. Portion control and eat small meals several times per week. Wrist exercises you did with Michelle on own 3 times a week. Goal: Weight loss, which will lead to better mobility and balance.

Corrine - Last week! PT 2x/wk; Cardio on own 90 minutes per week.

Phebe & Allie - PT 2x/wk, Cardio on own 60 minutes per week (recreational).

Cori- Goals: 90 miles Bike Ride Oct 24, Marathon on Oct 31. GT Tues 6 am, PT Thurs 530 am, Running and Spinning outside of sessions preparing for bike ride and road race.

Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week, practice balance on own 3 times per week. Goal: balance each leg 30 sec.

Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays. Lose last 2 1/2 lbs.

Fran - PT Mon 10 am &Thurs 10:45 am. Trekking Wed 10:00 am. Warmup 1 mi prior to PT sessions.

Karen - GT Mon 10 am. Trekking Wed 10 am. Spinning Thursday 9 am. Eat healthier.

Neil - Mon WT on own. Trekking on Wed. PT on Fri at 10 am.

Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen. Goals: Quincey - Not to slide back from where he is. Helene - Keep on toning. Firm abs.

Sherry - PT Tues &Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.

Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.

Diane Fra - PT Mon &Wed 7 pm. Cardio on own 60 minutes per week. Goals: Lose weight.

Jill - PT 1x/wk; Follow directions per Melissa. Group Training

Cris - GT M 5:15 pm & W 6:15 pm, Cardio 80 minutes per week, Continue on low fat diet!

Vanesa - Spin (2), Functional Training with Ellen (1),Run 5-10 miles per week.

Diana N- Mon GT 10 am with Ellen; Wed 10 am Trekking; Thurs 9 am Spinning; Fri Kickboxing, Sat Heavy lifting, Sun Spining. Goals: Lose 5 lbs by end of October. Ellen suggests to write down what you eat and drink for October and bring it to Trekking on Wed.

Maryl - WT (2), Spin (2), Pilates (2), Trekking (1), Eat less and portion control. Did you do in Sept with Pat? Will do plank 1 min per day with Pat.

Pat - Cardio 3x/wk for 45 min: TM (15 min), Expresso Bike (15 min), Arc Trainer (15 min). Goal: Lose weight and be strong. This was for Sept but was it accomplished? Responsible for keeping food diary for her and Maryl.

Diane Fitz - Lose the same stinky 5 lbs. GT (2), FT (1), Spin (2), Cardio (90 min). Goals: When finished eating, leave the kitchen so that I can control my ice cream consumption.

Ayesha - GT Wed 6:15 pm & FT Sat 8 am. Goals: To workout and eat breakfast.

Joan - Do own routine 3-4x/wk for 8-10 min in morning; Take stairs instead of elevator. GT Sat at 9 am.

Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 min) until Nov.

Kimya - Goal: Baltimore 1/2 Marathon Oct 16. 15 miles Run/wk, WT (2 x/wk), Spin 1x/wk. Continue to lose weight. Weight Watchers.

Carol - GT once per week (preferably Thurs at 6:15 am), FT on Sat at 8 am, Run 3-5 miles per week, Spinning when in town, Weight Watchers.

Mary - Goal: Build endurance back up. GT(1); Spin (3); Walk 4x/week. Workout 1x/wk at home wtih video. Weight Watchers.

Donna - Goals: Do more upper body and ab work. Survive Oct while kitchen is being renovated. Don’t gain weight in Oct. Have Ellen’s biceps and shoulders. GT Thurs 6:15 am, Spin (1), Aerobics classes on Mon & Wed nights.

Deb - Goals: Increase cardio endurance, improve strength. WT w/Alfred Mon 12 pm; GT(1); Spin (2), Trekking (1), 90 min Treadmill.

Armida - Heal from sprained ankle. FT (1), Yoga (1), Swim (2). She says that recording what she eats causes her to gain weight. Hmmm....Could it be that you were out of town for 2 weeks? Goals: Tone my abs and arms.

Helen- GT Fri 5pm. , Zumba, Thurs, cardio 3x’s a week 45 min sessions, eat small meals throughout the day include fruits and veggies Goal: Get rid of stomach pouch and down to 133 lbs.

Heather- GT Fri. 5pm, Run 15 miles per week, eat small meals throughout the day. Do strength training on own 2 x’s per week. Goal: Overall strength

Jackie - GT one time per week. Cardio on own 30 min per week. Portion control.

2010-09-28T09:47:00.001-04:00

Balance training is key for all. http://ping.fm/xkj9N

2010-09-23T04:33:00.001-04:00

Lil' nervous. Giving talk on "How to Avoid the Tell Tale Signs of Aging". Back up - I experience it every day and fight it with exercise!

2010-09-19T14:40:00.001-04:00

N2SHAPE hires new personal trainer, Michelle Boulay. http://ping.fm/yAeDi

N2SHAPE Hires Personal Trainer Michelle Boulay

2010-09-19T14:35:00.000-04:00

Many of you may or may not know but I am not the only trainer or instructor working for N2SHAPE, Inc. I am lucky to have others working with me at N2SHAPE in mostly part-time capacity which many of you have trained with and are training with or take an exercise class from. You will soon have the chance to preview all trainers and instructors working with N2SHAPE on our website which will be ready soon.

I wanted to take this opportunity however, to introduce to you, Michelle Boulay, who is going to be working with me side-by-side and more than part-time with N2SHAPE. Many of you have already had the opportunity to meet her and train with her in the past few weeks. As N2SHAPE grows, I have found it necessary to hire someone to help train our clients. As the owner of N2SHAPE and still head trainer, this will provide me with more time to advance our knowledge and grow so that we will continue to provide you with cutting edge knowledge and the best customer service possible.

A little about Michelle - She is the first trainer that I have found in over six years that I have entrusted N2SHAPE clients with wholeheartedly. She is caring, conscientious, reliable, and organized and continues to absorb knowledge in the fitness industry like a sponge. Michelle graduated from the National Personal Training Institute (a six month grueling training program in personal training) and is studying to sit for a nationally ranked fitness certification. She has been working out herself for many years with her focus on muscle definition and strength.

Please join me in welcoming her as the newest personal trainer of N2Shape!

10 Tested Anti Aging Tips | How to Avoid Aging

2010-09-19T09:23:00.000-04:00

10 Tested Anti Aging Tips How to Avoid Aging

Short and sweet tips to avoid Aging. Take a moment to read.

2010-09-08T21:29:00.001-04:00

Remember Nautilus? Overhead Press/Pulldown has made my abs sore! Love it.

2010-09-08T05:52:00.001-04:00

Consistency is the key to staying fit even if just 10 min per day.

N2SHAPE September Exercise Prescriptions for Clients

2010-09-06T17:40:00.000-04:00

Private Training

Chase - PT 1x/wk; Boot camp 1x/wk; WT on own. Run 1 mile before each workout.

Lisa - PT 2x/wk; Trekking 1x/wk; Cardio on own 60 min per week.

Todd - PT 1x/wk; Boot Camp 1x/wk, WT on own 1 x/wk. Run 6 miles per week.

Danielle - PT Mon 11:30 am, Trekking Wed 10 am; Cardio on own 200 minutes per week, Weight Watchers.

Ken - PT 2x/wk (warm-up 15 minutes prior to each session on bike). Recumbent Bike on own 60 mintues per week. Portion control and eat small meals several times per week.

Corrine - PT 2x/wk; Cardio on own 90 minutes per week.

Phebe & Allie - PT 2x/wk, Cardio on own 45 minutes per week.

Cori- GT Tues 6 am, PT Thurs 530 am, Running and Spinning outside of sessions preparing for 90 mile bike ride and road races.

Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.

Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.

Fran - PT Mon 10 am & Thurs 10:45 am. Trekking Wed 10:00 am. Warmup 1 mi prior to PT sessions.

Karen - Trekking Wed 10 am. PT Thurs 10 am. One outdoor activity per week (hike or walk).  Eat healthier.
Neil - Mon & Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).

Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.

Sherry - PT Tues &Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.

Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.

Diane Fra - PT Mon & Wed 7 pm. Cardio on own 60 minutes per week. Goals: Lose weight.

David - PT Thurs at 8 pm. WT 2x/wk. Cardio 120 min/wk.

Meg - PT Thurs at 8 pm. WT 1x/wk. Cardio 120 min/wk.

Jill - PT 1x/wk; Follow directions per Melissa.

Group Training

Cris - GT M& W 5:15 pm, Cardio 80 minutes per week, Continue on low fat diet!

Maryl - WT (2), Spin (2), Pilates (2), Trekking (1), Eat less and portion control. Will do plank 1 mintue per day with Pat.

Pat - Cardio 3x/wk for 45 min: TM (15 min), Expresso Bike (15 min), Arc Trainer (15 min). Responsible for keeping food diary for her and Maryl. Goal: Lose weight and be strong.
Diane Fitz - Lose the same stinky 5 bls. WT (3), Spin (2), Cardio (120 min). Portion control on ice cream.

Ayesha - GT Wed 6:15 pm & FT Sat 8 am. Goals: To workout and eat breakfast.

Joan - GT Sat at 9 am. Cardio on own 60 minutes per week.

Julie - Spin (1), WT (GT or on own 2-3x/wk), Stairs (60 min), one hill workout per week (60 mint) until Nov.

Kimya - Baltimore 1/2 Marathon Oct 16. 15 miles Run/wk, WT (2 x/wk), Spin 1-2x/wk.  WW.

Carol - GT Thurs 6:15 am, Spin (1), Run 3 miles per week. WW.

Mary - Spin 2x/wk; GT 1x/wk. WW.

Donna - GT Thurs 6:15 am, Spin (2), Addt'l Cardio 60 minutes. One WT on own.

Deb - WT w/Alfred Mon 12 pm; GT Th 6:15 am; Spin (2), Trekking (1), Yoga.

Armida - GT Sat 9 am. FT Sat 8 am. Turbo Kick(1). Yoga (1). Swim(1). Record what eat and drink.

Link: http://www.n2shape.blogspot.com

Best Way - Posture Improvement Exercises | eHow.com

2010-09-04T05:18:00.000-04:00

Best Way - Posture Improvement Exercises eHow.com

2010-08-31T07:34:00.005-04:00

Short and intense workout at 5 am put me in a better frame of mind for the day. I can handle it.

2010-08-31T07:34:00.003-04:00

Short and intense workout at 5 am put me in a better frame of mind for the day. I can handle it.

2010-08-31T07:34:00.001-04:00

Short and intense workout at 5 am put me in a better frame of mind for the day. I can handle it.

2010-08-29T20:17:00.001-04:00

Lots of business is better than show business.

2010-08-29T20:16:00.001-04:00

How come back to reality means non stop work at the computer? It is OK. I am happy to be back, alive, and well!

2010-08-29T20:08:00.001-04:00

Back in the good old USA! Isn't there a song by Bruce about this?

2010-08-21T14:58:00.001-04:00

Over and out of touch and reach for a wk. Oh no!

2010-08-16T22:01:00.001-04:00

Feast is much better than famine for food or business. You just have to make healthy choices.

New Zumba, Kickboxing, Yoga and Group Training Classes Start September 13

2010-08-16T09:54:00.011-04:00

Fall 2010 Fitness Classes at River House

Classes Start Monday, September 13

Register Early and Save $15!

No Classes Thanksgiving Week – November 22-25

Non-Stop Cardio Moves with Kicks and Punches - 12 Week Kickboxing Session

The cardio athletic kickboxing workout incorporates kicks, punches, elbows and knees, and combinations used in martial arts and boxing together with effective athletic drills. Perfect cueing and instruction allow beginners as well as more advanced exercisers to follow the challenging combinations, burn fat, release stress, and have fun!

Monday 7:00-8:00 PM classes begin September 13 and run through December 6

$145 before September 6

$160 after September 6

Ditch the Workout, Join the Dance Party! – 12 Week Zumba® Sessions

The Zumba program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away.

Tuesday 7:00- 8:00 PM classes begin September 14 and run through December 7

Thursday 7:00 – 8:00 PM classes begin September 16 and run through December 9

$145 before September 6

$160 after September 6

NEW Group Training – 10 Week Sessions

Learn and practice various exercise programs in a small group setting (4 to 6 people). These safe, effective programs will help you meet your personal goals. Benefits include guidance and expertise from a personal trainer for a fraction of the cost of one-on-one training and support and encouragement from other group members.

Tuesday 6:00- 7:00 PM classes begin September 14 and runs through Nov 16

Thursday 6:00 – 7:00 PM classes begin Sept 30 and runs through Dec 9 (10 weeks)

$290 before September 6

$320 after September 6

Midweek Yoga Nirvana - 12 Week Yoga Session

This midweek yoga class will help you re-focus and relax while building strength, balance, and flexibility. It’s just what you need to get through the rest of the week!

Wednesday 8:00-9:00 PM classes begin September 15 and run through December 8

$185 before September 6

$200 after September 6

Sign up for classes now. View our September calendar and click on the class of your choice to register at http://conta.cc/RegisterforRH

● No classes Thanksgiving week – November 22-25

● All class instructors are experienced professionals with several years experience.

● Minimum 10 persons per class.

● No partial payment for classes missed.

● No drop-ins

● Secure credit card payment through PayPal

● For more information contact Ellen at (703) 906-4413 or ellen@n2shape.com.

All classes held at The James Fitness Center at River House, 1111 Army Navy Drive, Arlington, VA 22202 and sponsored by N2Shape, Inc.

Don’t forget to register early before these popular classes fill up!

CLICK HERE for copy of class details.

2010-08-06T05:08:00.001-04:00

A good night's sleep does wonders for your outlook. Now, time to hit the gym for some exercise and you're a walking testimonial of confidence!

August N2SHAPE Schedule and Monthly Exercise Prescriptions by Client

2010-08-01T13:53:00.000-04:00

Welcome to Club N2SHAPE

Ken, David, Joe, Pat, Phebe

Ellen will be out of town from Aug 22 to 29. There will be subsitute trainers in place for all clients who have told me that they would train. N2SHAPE Group Training schedule will be limited to:
Mon 5:15 pm, Tues 6:00 am, Wed 6:30 pm, Sat 9:00 am.

Happy Birthday
Tara Taylor Aug 3
Maria Yates Aug 4 (Ellen's Mom)
Diane Slafsky Aug 8
Donna DeMayo Aug 8 (Group Training on Thurs 6:15 am)
Ashkan Ghaffari Aug 14
Fee Pearson Aug 14 (N2SHAPE Kickboxing Instructor)
Gwen Dumon Aug 14
Karen Wyle Aug 18
Darcy Spurgeon Aug 20
Allie Jewsbury Aug 20
John Aldriedge Aug 24
Nikki Foad Aug 24
Brianne Carey Aug 26
Mollie Propes Aug 28

N2SHAPE Schedule for August

Office Hours: 9 am to 5 pm Mon - Fri
Fitness Service Hours:
Mon & Wed 5 am to 1 pm 5 pm to 8 pm
Tues & Thurs 5 am to 3 pm 5 pm to 8 pm
Fri 5 am to 1 pm
Sat 7 am to 11 am

Group Training, Fitness First, 8150 Leesburg Pike, Vienna, VA 22182
Personal Trainer: Ellen Yates
Mon 5:15 pm
Tues 6 am
Wed 10:00 am Trekking
Wed 5:15
Wed 6:15 pm
Thurs 6:15 am
Sat 9:00 am
Group Exercise Classes at Fitness First, 8150 Leesburg Pike, Vienna, VA
Instructor: Ellen Yates
Spinning Mon, Wed, Fri 6:15 am
Spinning Thurs 9:00 am
Functional Training Sat 8:00 am

Summer Fitness Classes in Pentagon City
New Schedule to be out by 8/9/10 for classes starting in Sept.
Kickboxing June 21 to Aug 23, Mon 7 pm, http://bit.ly/RHKickboxing
Instructor: Fee Pearson

Zumba June 22 to Aug 24, Tues 7 pm, http://bit.ly/RHZumba
Instructor: Jackie Broussard

Yoga June 24 to Aug 26, Thurs 7 pm http://bit.ly/RHYoga
Instructor: Beth Kramer & Joe Chandler

Monthly Exercise Prescriptions

IDR Group Schedule:
Boot Camp, Every Mon 6:15 pm, Fitness First in Tysons Corner (Chase & Todd)
Spinning, Every Wed 6:15 am, Fitness First in Tysons Corner (Chase & Todd)

IDR One-on-One Schedule:
Todd - One-on-one Training Wed 11:15 am, One WT on own, Run 5 miles per week.
Chase - One-on-one Training Fri 11:00 am, One WT on own, Run 2 miles per week, whey protein to diet - 2 scoops per day.

Private Training

Cori- PT on Mon 5:15 am.
Holly & Brian - PT on Tues 7 am, Run 5 miles per week.  2 Planks per week for 60 minutes.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.
Michelle - PT Mon 8:30 am & Fri 9:15 am. Expresso Bike 3-4 days per week for 30 minutes, stretch.
Fran - PT Mon 10 am & Thurs 10:45 am. Trekking Wed 10:00 am. Warmup 1 mi prior to PT sessions.
Karen - Trekking Wed 10 am. PT Thurs 10 am. Cardio on own 45 mins. One other group ex/wk.
Vanesa - GT on Tues 6:15 am as able. Spin (2). Run 3 miles. PT Fri 12:00 pm. FT Sat 8:00 am.
Luis - On vacation.
Neil - Yoga on Mon. Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).
Edgar - PT Tues & Thurs 8 am. Cardio on own 150 minutes per week. PU's 150 & Situps 150 per week.
Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.
Sherry - PT Tues &Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT One day per wk as decided. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.
Diane - PT Mon & Wed 7 pm.  Cardio on own 60 minutes per week.
Jackie - 2 x/week PT.
David - PT Thurs at 8 pm. WT 2x/wk.  Cardio 120 min/wk.
Meg - PT Thurs at 8 pm. WT 1x/wk. Cardio 120 min/wk.

Group Training
Evening Groups
Suzette - GT M 5:15 &Wed 6:15 pm, Zumba (2), Cardio 60 min per week. Leave 25% on her plate.
Sharonee - GT M 5:15 & Wed 6:15 pm, Cardio on own 90 min/wk. WW. Yoga 1x/wk.
Cris - GT M& W 5:15 pm, Cardio 80 minutes per week, Continue on low fat diet!
Maryl - GT M&W 5:15 pm, Pilates (2), Cardio 140 minutes per week. Portion control.
Pat - GT W 5:15 pm, One WT on own, Cardio on own 90 minute per week.
Paige - GT M&W 5:15 pm, Run 5 miles per week.
Diane - GT Wed 6:15 pm & Fri 9 am. FT Sat 8 am. Spin 2x/wk. Cardio on own 45 min/wk.
Ayesha - GT Wed 6:15 pm & 60 minutes of cardio per week, FT Sat 8 am.

Morning Groups
Julie - GT Tues 6 am, Spin (1), WT on own or class (1), Run 4 mi/wk. Addt'l Cardio 60 min/wk.
Kimya - GT Tues 6 am, Spin (2), Run 6 mi/wk.  WT on own 1x/wk. Weight Watchers.
Carol - GT Thurs 6:15 am, Spin (1), Run 3 miles per week. FT on Sat 8 am.
Donna - GT Thurs 6:15 am, Spin (2), Addt'l Cardio 60 minutes. One WT on own.
Deb - WT w/Alfred Mon 12 pm; GT Th 6:15 am; Spin (2), Trekking (1), Yoga.
Armida - GT Sat 9 am. FT Sat 8 am.  Turbo Kick(1). Yoga (1). Swim(1). Record what eat and drink.

Link: http://www.n2shape.blogspot.com

2010-07-30T05:39:00.001-04:00

To grow, you have to change and that is many times painful. Three steps forward, two steps backward, & keep trudging ahead.

2010-07-30T05:38:00.001-04:00

Change is hard and scary.

Don't Let Your Emotions Get in the Way

2010-07-27T05:14:00.000-04:00

This is a great article from Spark People on not allowing your emotions to get in the way and never giving up. When you feel like throwing in the towel (going "off" your diet and making excuses as to why I should not exercise), this is when you should stick to your plan. Sticking to your health and fitness plan is the best way to get through the rough times - not the opposite. Take a moment to read. Great article!

2010-07-26T04:52:00.001-04:00

Hoping that I will not be as grumpy as I was this weekend. Could it be the heat or my hormones or BOTH?

2010-07-25T16:03:00.001-04:00

Just had hair did & told my son that could not wet it in pool. Realized that he is oy young once and dove in and had a ball. Your child is worth more than your vanity.

The Benefits of Interval Training

2010-07-23T08:02:00.000-04:00

Do you want to get into shape fast?

Do you want an effective workout you can do in a short amount of time?

Do you want to feel exhilarated when you finish your workout?

If you answered yes to these three questions, then interval training is the workout for you. Interval training is cardiovascular exercise that combines short bursts of intense cardio alternated with easy-does-it periods of rest. It can be done with any workout that gets your heart rate up, and since it’s so hot outside right now, any cardiovascular machine—like a treadmill, stationary bike, or an elliptical trainer—you can find at the gym will work out just fine.

I’ve been an advocate of interval training for many years and really believe it is the best way to get fit in a short amount of time. Here’s how I structure an interval workout for my clients:

- Warm-up. Start with a cardiovascular warm-up for five minutes (you pick the exercise that will get your heart rate going). During this time, you should be able to talk but not carry on full conversations.

- Full steam. Ramp up your exercise activity to your maximum ability for 30 seconds. Your heart rate should be at a level that you are not able to talk.

- Recovery. Take a period of rest for 30 seconds. If you’re a beginner, take a 60-second recovery period. Your heart rate should go down to 100–110 beats per minute during this period.

- Repeat with five to ten 30-second intervals of intense activity interspersed with 30- to 60-second periods of rest.

- Cooldown. Finish up with five minutes of your exercise at a lower speed or lighter resistance level.

If you are just getting started in a workout routine and want to try interval training, be sure to warm up before starting intervals, set training goals that are within your ability, start slowly, and build the number of repetitions over time.

It’s important to keep a steady but challenging pace throughout the full-steam portions of the workout. The rest periods will allow you to recover, then push yourself again, which is great for improving endurance and improving your speed and strength in other cardiovascular exercises. Doing bursts of intense exercise not only improves cardiovascular fitness, but also the body’s ability to burn fat and calories in a shorter time period than other workout routines.

One of the reasons I enjoy interval training is how great it makes me feel. When you workout endorphins are produced in your brain in response to the exercise. Because interval training sends short bursts of intense activity to the brain, it really gets those endorphins pumping, leaving you with an amazing feeling the rest of your day.

The best part of interval training is that you get the benefits of exercise in a shorter amount of time. If you want to invest in your well-being, all you have to do is set aside 20 to 30 minutes three times per week and follow the routine outlined above. So, hang up those clothes hanging on your treadmill at home, get to work, and I guarantee that you will feel better and look better with about one hour of exercise per week!

2010-07-21T05:38:00.001-04:00

Up and atom in perpetual motion. The life of a trainer and single Mom!

2010-07-20T05:11:00.001-04:00

Losing two pounds a week of fat is healthy, but anymore and you could most likely be losing muscle.

2010-07-17T07:04:00.001-04:00

So nice and peaceful on a Saturday morn before hitting the gym to pump everyone up!

Exercise Helps Your Brain

2010-07-10T06:15:00.000-04:00

From the New York Times
By GRETCHEN REYNOLDS
Published: July 7, 2010

A number of new studies have begun to tease out the specific mechanisms and, in the process, raised new questions about just how exercise remolds the brain.

2010-07-10T05:07:00.001-04:00

Sure glad it's the weekend. Life has been so busy and the summer slow down begins. Change.

Keep a Food Log for Diet Success

2010-07-07T22:50:00.000-04:00

Wouldn’t it be great to understand what causes you to overeat? If you are watching your weight or trying to lose weight, a food log should be an integral part of your weight-loss plan and can help you better understand and control your eating habits. In essence, keeping a daily log of everything you eat and drink is a diet in itself.

To start a food log, begin by writing down the food and beverages that you consume each day, including details about the portion size, time of day, and your appetite level at the time of the meal or snack. After this information is input, a nutrient or calorie-counter guide will help you track several key components of what was consumed—fat, calories, carbs, and protein. There are several free online resources that you can utilize to track this data.

In addition to keeping track of the food you eat, also make a note about how you feel at each meal. Were you angry, happy, or stressed out? Did the mood you were in cause you to overeat or to make unhealthy food choices? By tracking these emotions, it will illustrate important trends in your eating and help you to be more conscious of your eating habits and perhaps help you to make a change the next time a frustrating situation arises.

Once you start a food log and keep it for a few weeks, you can go back and look at the daily caloric intake and the way you felt and start to analyze the data. You can use the food log to help you track danger zones (donuts at the office, the cookie jar), underlying reasons for eating besides hunger, what your appetite is like throughout the day, when you have cravings, and what portion sizes you are really consuming. All of this information can be extremely useful in helping you make changes to your diet.

When it’s time to make some changes, it’s important to work on making small, gradual changes to your diet so you can ease into them. Drastic changes to your diet may lead to frustration that could lead to overeating or bingeing.

Here are a few helpful tips to help you maintain your food log:

- Make sure you food log includes everything that you eat and drink every day. Be sure to capture all of the beverages you drink as well. The calories in that caramel mocha coffee drink, can of soda, or your morning orange juice are all part of your daily caloric intake and need to be tracked.

- One of the most common mistakes is forgetting to log foods when you are on the run. Grab a notebook or some paper and make sure it is small enough to put in your purse or briefcase so you can record on the go. If you don’t have time during the day to write everything down, use a voice recorder or the notepad on your phone to note the food you’ve consumed.

- Don’t fudge the entries. Be honest about what you eat and log everything. No one has to see the log but you, and fudging the results will not give you the accurate data you need for tracking purposes.

Starting a food log will help you better understand your eating habits, track your daily caloric intake, take charge of your diet, and get you on your way to achieving your weight-loss goals.

July Prescriptions & Schedule

2010-07-01T18:16:00.007-04:00

Happy Birthday

Maryl K (Evening Group Training) July 2
Foad F (Great Dentist) July 7
Leslie C (Riverhouse) July 8
Jane O (Miss her) July 12
Suzette (Evening Group Training) July 15
Todd H (IDR)July 16
Edgar R (Personal Training) July 22
Liz (FCA) July 30
Andrea T (Riverhouse) July 31

N2SHAPE Schedule for July

Group Training, Fitness First, 8150 Leesburg Pike, Vienna, VA 22182
Personal Trainer: Ellen Yates

Mon 5:15 pm - Basic Strength Training - Increase muscle and metabolic rate.
Tues 6 am Boot Camp - Series of exercises and drills to increase muscular and cardiovasular endurance.
Wed 10:00 am Trekking - Take your fitness to the next level with intervals of intense cardio followed by recovery on cardiovascular machines chosen specifically for your goals and orthopedic issues.
Wed 5:15 Circuit Training - Nonstop workout with intervals of muscular and cardiovascular endurance for lower, upper, and core.
Wed 6:15 pm - Basic Strength Training - Increase muscle and metabolic rate.
Thurs 6:15 am  Strength Training for Every Day Life - Increase strength for every day routines while working on posture and flexibility.
Sat 9:00 am Cutting Edge - Use equipment and techniques that are the latest and newest in the fitness industry.

Corporate Fitness

Farm Credit Administration (FCA), McLean, VA
Mon 12:30 pm Weight Training
Instructor: Alfred Thompson
Wed 12:30 pm Trekking
Instructor: Ellen Yates
To register, e-mail garverm@fca.gov.

Association for School Curriculum Development (ASCD), Alexandria, VA
Instructor: Beth Kramer
Mon & Wed Yoga 5:00 pm
To register, e-mail kmay@ascd.org.

IDR Inc., McLean, VA
Personal Trainer: Ellen Yates
Personal Training (by appointment)
Boot Camp, Wed, July 7 at 6:15 pm

Group Exercise Classes at Fitness First, 8150 Leesburg Pike, Vienna, VA
Instructor: Ellen Yates
Spinning Mon, Wed, Fri 6:15 am
Spinning Thurs 9:00 am
Functional Training Sat 8:00 am

Summer Fitness Classes in Pentagon City

Kickboxing June 21 to Aug 23, Mon 7 pm, http://bit.ly/RHKickboxing
Instructor: Fee Pearson
Zumba June 22 to Aug 24, Tues 7 pm, http://bit.ly/RHZumba
Instructor: Jackie Broussard
Yoga June 24 to Aug 26, Thurs 7 pm http://bit.ly/RHYoga
Instructor: Beth Kramer & Joe Chandler

Exercise Prescriptions

Private Training
Cori- PT on Mon 5:15 am. GT every other week on Thurs at 6:15 am, cardio on own.

Holly & Brian - PT on Tues 7 am, Addt'l cardio 100 minutes per week.

Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.

Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.

Michelle - PT Mon 8:30 am & Fri 9:15 am.  100 minutes cardio per week.

Fran - PT Mon 10 am & Thurs 10:45 am. Trekking Wed 10:00 am. Warmup 1 mi prior to PT sessions.

Karen - Trekking Wed 10 am. PT Thurs 10 am. M, T, Th - Total cardio 60 mins.  Write down what you eat and drink daily on a notebook.

Vanesa - GT on Tues 6:15 am as able. Spin (2). Run 3 miles. PT Fri 12:00 pm. FT Sat 8:00 am. Portion and fat control.

Luis - Trekking every other Wed at 10 am. Yoga on Thurs 9:30 am. PT Fri 11:00 am. Run 2 miles per week.

Neil - Yoga on Mon. Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).

Edgar - PT Tues & Thurs 8 am. Cardio on own 150 minutes per week. PU's 150 & Situps 150 per week.

Qunicey & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.

Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.

Sally - PT One day per wk as decided.  WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.

Diane - PT Mon & Fri 7:00 pm. Cardio on own 60 minutes per week.

Jackie - PT with Ellen 2x/wk. Times to be decided. Cardio on own 60 minutes per week. Portion & fat control.

Todd - PT with Ellen on Wed 11:15 am.  WT on own 2x/wk, Running 6 miles, Every other day: Opp arm & leg (1 minute on each side), stretch quads and hamstrings. 150 pushups & 150 situps per week.
Meg & David - PT on Thurs 8 pm.
David - Two times WT & cardio 120 minutes per week.
Meg - Look forward to seeing you on Aug 14 to update routine.

Group Training

Evening Groups

Suzette - GT M 5:15 & Wed 6:15 pm, Zumba (2), Cardio 60 min per week. Leave 25% on her plate.
Cris - GT M&W 5:15 pm, Cardio 80 minutes per week, Continue on low fat diet!
Maryl - GT M&W 5:15 pm, Pilates (2), Cardio 140 minutes per week.  Portion control.
Kristen - Spinning (1), Trekking (1), Cardio on own 60 minutes.
Diane - GT Wed 6:15 pm & Sat 9 am.  Spinning (1). Cardio on own 60 minutes.
Ayesha - GT Wed 6:15 pm & 60 minutes of cardio per week, P90X 3x/wk.
Paige - GT M&W 5:15 pm; 100 minutes of cardio addtl'l per wk.

Morning Groups

Mary - Spin (2), Trekking (1), GT Tues 6 am & Thurs 6:15 am
Julie - GT Tues 6 am, Spin (1), WT on own or class (1), Addt'l Cardio 140 minutes.
Kimya - GT Tues 6 am, Spin (2), Run 10 mi/wk, WT on own 1x/wk.  Weight Watchers.
Carol - GT Thurs 6:15 am, Spin (1), Run 5 miles per week.
Donna - GT Thurs 6:15 am, Spin (2), Addt'l Cardio 60 minutes. One WT on own.
Deb - WT w/Alfred Mon 12 pm; GT Th 6:15 am; Spin (2), Trekking (1), Yoga.
Armida - on vacation.

Link: http://www.n2shape.blogspot.com

2010-06-29T04:33:00.001-04:00

Ready to hang it up. Son spilled water on computer and had to fire new nanny on first day. Help!

In Preparation for July Exercise Prescriptions

2010-06-27T08:36:00.000-04:00

A reminder that July 1 is this Thursday. N2SHAPE is in the process of completing your Exercise Prescriptions for the month of July.

In preparation for that,

1. Listed below is June's prescription. Please take a moment to review, let us know if you would like to make any changes to it and if your fitness goals have changed.
2. If you prefer a to be excluded from this list and would like a prescription sent to your private e-mail, please let us know.
3. If we don't hear from you by Tues, June 29, then we will assume that you have the same goals as last month, will prescribe based upon our recommendations, and will assume that you want to be added to the list.

Monthly Exercise Prescriptions for June

Private Training Clients
Cori- PT on Mon 5:15 am. GT every other week on Thurs at 6:15 am, cardio on own.
Holly - PT on Tues 5:15 am, Run 8 miles per week.
Brian - PT on Tues 5:15 am, Run 8 miles per week.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.
Michelle - PT Mon 9:15 am & Fri 8:30 am. 30 minutes bike 5 days per week. Eating Mantras daily.
Gary - PT Mon & Wed 9:15 am. Spinning on Thurs 9:00 am. Cardio on own 60 minutes per week.
Fran - PT Mon 10 am & Thurs 10:45 am. Trekking on Wed 10:00 am. Warmup 1 mile prior to PT sessions.
Karen - PT Tues 9:15 am. Trekking Wed 10 am. Spin or Yoga Thurs 9:00 am. One recreation activity per week. Food diary to Ellen weekly.
Connie - PT Mon 11:00 am. Trekking Wed 10 am. Walking 90 minutes per week.
Trishla - On vacation for June.
Vanesa - GT on Tues 6:15 am as able. Spin (2). Run 3 miles. PT Fri 12:00 pm. FT Sat 8:00 am. Portion and fat control.
Luis - Trekking on Wed at 10 am. Yoga on Thurs 9:30 am. PT Fri 11:00 am. Run 2 miles per week.
Neil - Yoga on Mon. Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).
John - On vacation for June.
Edgar - PT Tues & Thurs 8 am. Cardio on own 150 minutes per week. PU's 150 & Situps 150 per week.
Helene & Qunicey - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.
Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT Tues 3:15 pm. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.
Denise - PT Tues & Thurs 2:00 pm. Workout on Sundays with Richard. Walk around block Mon - Friday.
Diane - PT Mon & Fri 7:00 pm. Cardio on own 60 minutes per week.
Jackie - PT with Ellen 2x/wk. Times to be decided. Cardio on own 60 minutes per week. Portion & fat control.
Todd - PT with Ellen on Fri at 12:45 pm. Run 2x/wk for total of 6 miles. 100 pushups & 100 situps per week. Attend one Spin class per week by Ellen.
Meg & David - PT on Thurs 8 pm. David - Two times WT & cardio 120 minutes per week. Meg - Swimming and activity as tolerated.
Emily & Joy - PT on Sat 10:15 am at FCA. Emily - Trekking on Wed 12:30 pm, Hiking one time per week. Joy - Total Cardio 200 minutes per week. One hike on own.

Group Training

Mon & Wed Evening - GT two times per week.
Sharonee (120 min cardio & WW)
Suzette (Zumba twice, step once, and cardio machines 40 minutes)
Cris (80 minutes cardio on own)
Maryl (Pilates-2, Cardio-120 minutes, Food diary to Ellen weekly
Kristen (160 min cardio, food diary to Ellen weekly)

Wed Evening - GT one time per week
Diane (injured reserve)
Ayesha - 60 minutes of cardio per week, P90X 3x/wk.

Tues Morning- GT two times per week
Mary-Spin (2), Trekking (1).

Tues Morning - GT one time per week
Julie - Spin (1), Run 6 miles, WT or Body Pump (1). WEP to Ellen weekly recorded.
Kimya - Spin (2), Run 10 miles per week, WT on own one time per week, Weight Watchers.

Thurs Morning - GT One time per week.
Carol - Spin (2), Run 3-5 miles per week.
Donna - Spin (2), Cardio on own 60 minutes.
Deb - Spin (2), Trekking (1), Cardio on own 60 minutes.
Cori (every other week & see private training)
Mary (see two Tues morning two times per week)

Sat Morning - GT One time per week.
Armida - Yoga (1), Treadmill (60 min), Swimming (60 min), Zumba/Kickboxing (60 min), food diary to Ellen weekly
Diane -injured reserve

2010-06-24T07:55:00.001-04:00

When life deals you lemons make it into lemonade.

2010-06-22T05:27:00.001-04:00

A bit overwhelmed with life's challenges. Exercise and my little boy are my main stay. Coffee helps too!

2010-06-19T07:22:00.001-04:00

Functional Training at 8 am in Tysons with me. Combine cardio with weights and wrk the core.

Spinal cord stimulation may benefit Parkinson's patients

2010-06-14T15:42:00.000-04:00

Spinal cord stimulation may benefit Parkinson's patients

Reward Yourself for Working Out

2010-06-06T10:37:00.002-04:00

Excuses for Not Getting Healthy

2010-06-01T20:14:00.000-04:00

Just got done reading an article written by one of my colleages, Alicia Kirschenheiter, about all of the excuses we use for not getting healthy. Do you use any of these?

1. I’m Too Old to Start Now!

It’s never too late to get healthy. There are measurable benefits to becoming more active, improving your diet and sharpening your state of mind. People over 60 CAN gain strength, coordination, and flexibility and decrease their dependency on medications which have side effects.

2. I’m Too Tired!

Starting a healthy lifestyle isn't easy. It’s never easy to change especially when you feel like you're too tired to even move from the sofa at all. Incorporating healthy changes -- even small ones like a 10-minute-a-day walking program -- will in turn give you more energy. The more you do, the better you feel. The less you do, the worse you feel.

3. I Have No Motivation!

No two people are motivated by exactly the same things. Some of us are internally motivated, some of us fight a disease or the onset of an illness, while others just miss feeling well. No person can be pushed to be motivated because if motivation doesn’t come from you genuinely, you will fail.

My advice: Hire a personal trainer that thinks outside the box. A good personal trainer will not only guide you with their knowledge and expertise but offer you encouragement, support, and motivation. If you just follow their directions for 12 weeks, IT WILL BECOME A WAY OF LIFE FOR YOU.

4. Getting Healthy is Expensive

The clothes, the food, the gym memberships, personal trainer... oh, my! Let’s look at it the other way -- the way were you stay unhealthy. The clothes, the food, the doctor visits, the medicine, the co-pays and the pain and discomfort… OH, MY!

The truth is that getting healthy is far less expensive in the long run than the maintenance it takes to stay unhealthy. And let's not forget about the extra years that being healthy can add to your life.

5. I Hate Going To The Gym

Who ever said getting healthy has to involve a gym? Today there are so many other options -- from online communities, to walking clubs, to fitness professionals that will come to you and then there's always your trusty DVD player. Go with what you love. If you love to swim, find a pool. If you love to walk, hit the great outdoors. If you love it, you will stick with it.

6. I Don’t Care!

To me, if you don’t care enough of yourself to try to live longer and live better, then I really have no start point to motivate you. You have to want to change.

If you have an excuse, let me know what it is. I will be glad to add it and help you fight it! I am a personal trainer that likes to change people's lives!

N2SHAPE News & Exercise Prescriptions for June

2010-05-30T12:38:00.004-04:00

Message from Ellen

It's the end of the month and time for me to do your Weekly Exercise Prescriptions. With the start of a new month, N2SHAPE will be switching to monthly exercise prescriptions. Why?

1. We can spend more time educating ourselves to bring you the latest exercises and research in the industry.
2. Give you monthly goals that you are accountable to so that if you have a bad week or week that you are away, you can still meet them.
3. Give you N2SHAPE News in the form of an Newsletter combined with Exercise Prescriptions that also include the monthly schedule.

If you think that this is a bad idea, let me know. I always appreciate your feedback as you are my bosses and without it, N2SHAPE cannot strive to be all that it can be!

Events & Classes

10 Week Summer Fitness Classes
in Arlington

Early registration by June 15 for discount.
All classes start June 21.
Open to all.

Signup or more info by clicking on these links:
http://bit.ly/RHKickboxing
http://bit.ly/RHZumba
http://bit.ly/RHYoga

Group Training Schedule for June
in Tysons Corner

Group Training (by reservation only)
Mon & Wed 5:15 & 6:15 pm
Tues & Thurs 6:15 am
Sat 9:00 am

Trekking (by reservation only)
Wed 10:00 am

Corporate Fitness Schedule for June

Farm Credit Administration (FCA), McLean, VA
Mon 12:30 pm Weight Training
Wed 12:30 pm Trekking
To register, e-mail garverm@fca.gov.

Association for School Curriculum Development (ASCD), Alexandria, VA
New Yoga classes start in June. To register, e-mail kmay@ascd.org.

IDR Inc., McLean, VA
Personal & Group Training. To sign-up, e-mail ellen@n2shape.com.

Group Exercise Classes
taught by Ellen Yates in Tysons Corner

Spinning Mon, Wed, Fri 6:15 am
Spinning Thurs 9:00 am
Functional Training Sat 8:00 am

Monthly Exercise Prescriptions for June

Private Training Clients
Cori- PT on Mon 5:15 am. GT every other week on Thurs at 6:15 am, cardio on own.
Holly - PT on Tues 5:15 am, Run 8 miles per week.
Brian - PT on Tues 5:15 am, Run 8 miles per week.
Kathy- PT on Mon, Wed, Fri 7:30 am. Cardio on own 60 minutes per week.
Carol - PT Wed & Fri 8:30 am. Expresso Bike on own 120 minutes per week. Weigh in Fridays.
Michelle - PT Mon 9:15 am & Fri 8:30 am. 30 minutes bike 5 days per week. Eating Mantras daily.
Gary - PT Mon & Wed 9:15 am. Spinning on Thurs 9:00 am. Cardio on own 60 minutes per week.
Fran - PT Mon 10 am & Thurs 10:45 am. Trekking on Wed 10:00 am. Warmup 1 mile prior to PT sessions.
Karen - PT Tues 9:15 am. Trekking Wed 10 am. Spin or Yoga Thurs 9:00 am. One recreation activity per week. Food diary to Ellen weekly.
Connie - PT Mon 11:00 am. Trekking Wed 10 am. Walking 90 minutes per week.
Trishla - On vacation for June.
Vanesa - GT on Tues 6:15 am as able. Spin (2). Run 3 miles. PT Fri 12:00 pm. FT Sat 8:00 am. Portion and fat control.
Luis - Trekking on Wed at 10 am. Yoga on Thurs 9:30 am. PT Fri 11:00 am. Run 2 miles per week.
Neil - Yoga on Mon. Wed WT on own & 1 mile TM. PT Fri 10:00 am (one mile TM warmup).
John - On vacation for June.
Edgar - PT Tues & Thurs 8 am. Cardio on own 150 minutes per week. PU's 150 & Situps 150 per week.
Helene & Helene - PT Tues 11 am. WT routine on own 2x/wk as prescribed by Ellen.
Sherry - PT Tues & Thurs 12:30 pm. TM walking 1 mile 2x/wk on own.
Sally - PT Tues 3:15 pm. WT routine on own 2x/wk as prescribed by Ellen. Food diary recorded.
Denise - PT Tues & Thurs 2:00 pm. Workout on Sundays with Richard. Walk around block Mon - Friday.
Diane - PT Mon & Fri 7:00 pm. Cardio on own 60 minutes per week.
Jackie - PT with Ellen 2x/wk. Times to be decided. Cardio on own 60 minutes per week. Portion & fat control.
Chips - PT with Ellen to be decided.
Todd - PT with Ellen on Fri at 12:45 pm. Run 2x/wk for total of 6 miles. 100 pushups & 100 situps per week. Attend one Spin class per week by Ellen.
Meg & David - PT on Thurs 8 pm. David - Two times WT & cardio 120 minutes per week. Meg - Swimming and activity as tolerated.
Emily & Joy - PT on Sat 10:15 am at FCA. Emily - Trekking on Wed 12:30 pm, Hiking one time per week. Joy - Total Cardio 200 minutes per week. One hike on own.

Group Training

Mon & Wed Evening - GT two times per week.
Sharonee (120 min cardio & WW)
Suzette (Zumba twice, step once, and cardio machines 40 minutes)
Cris (80 minutes cardio on own)
Maryl (Pilates-2, Cardio-120 minutes, Food diary to Ellen weekly
Kristen (160 min cardio, food diary to Ellen weekly)

Wed Evening - GT one time per week
Diane (injured reserve)
Ayesha - 60 minutes of cardio per week, P90X 3x/wk.

Tues Morning- GT two times per week
Mary-Spin (2), Trekking (1).

Tues Morning - GT one time per week
Julie - Spin (1), Run 6 miles, WT or Body Pump (1). WEP to Ellen weekly recorded.
Kimya - Spin (2), Run 10 miles per week, WT on own one time per week, Weight Watchers.

Thurs Morning - GT One time per week.
Carol - Spin (2), Run 3-5 miles per week.
Donna - Spin (2), Cardio on own 60 minutes.
Deb - Spin (2), Trekking (1), Cardio on own 60 minutes.
Cori (every other week & see private training)
Mary (see two Tues morning two times per week)

Sat Morning - GT One time per week.
Armida - Yoga (1), Treadmill (60 min), Swimming (60 min), Zumba/Kickboxing (60 min), food diary to Ellen weekly
Diane -injured reserve

Biggest muscle in Body: Quadriceps

2010-05-29T13:05:00.002-04:00

I always thought the gluts were biggest muscle. Just read it was the quadriceps!

2010-05-29T13:04:00.001-04:00

Thank goodness for kid actvities. I have an hour to myself.

2010-05-28T05:36:00.001-04:00

Anyone feel sorry that I had four 5 ams this week and only twice did they show?

2010-05-27T04:37:00.001-04:00

Remember sunscreen even if you are out for a short jog or run.

2010-05-26T05:29:00.001-04:00

A exercise session a day keeps the doctor away.

2010-05-25T19:02:00.001-04:00

Careful to not overeat when you are sleep deprived. Hydrate and exercise. Protein shakes are great energizers with fruit mixed in.

2010-05-22T06:11:00.001-04:00

Time clock is 430 am to wake up on day off? Darn it.

2010-05-19T08:38:00.001-04:00

Any inspirational words my friends would help to get me through this long day. Thinking for people and motivating from 6 a to 8 p

2010-05-17T04:34:00.001-04:00

It's Monday again. Where did the weekend go? Time to get your groove back.

2010-05-15T05:48:00.001-04:00

McLean Day after training in the morning. Its going to be fun.

2010-05-14T05:39:00.001-04:00

It's FRIDAY again. the weekend will go so fast. Enjoy every moment.

Medical News: Dopamine Agonist Relieves Depression in PD Patients - in Neurology, Parkinson's Disease from MedPage Today

2010-05-12T14:55:00.000-04:00

I work with many patients that have Parkinsons and am working towards specializing in this area. In working with Parkinson's patients, I have found that more than not that they are depressed. Here is an article that was written about how the drug that helps Parkinsons can also relieve depression.

Medical News: Dopamine Agonist Relieves Depression in PD Patients - in Neurology, Parkinson's Disease from MedPage Today

Medical News: Impulsive Side Effects of PD Drugs Quantified - in Neurology, Parkinson's Disease from MedPage Today

2010-05-12T14:45:00.000-04:00

Medical News: Impulsive Side Effects of PD Drugs Quantified - in Neurology, Parkinson's Disease from MedPage Today

2010-05-10T05:43:00.001-04:00

Look forward to a beautiful week with a positive attitude.

2010-05-07T05:30:00.001-04:00

So much to do and so little time. Take it one step at a time but make sure you take that first step to get N2SHAPE!

2010-05-06T05:32:00.001-04:00

Remember your Mom today and workout in her honor. She made many sacrifices to raise you so do the same when you are working out.

2010-05-04T08:56:00.001-04:00

Survival of the fittest. But don't lose your heart or emotions.

2010-05-04T05:02:00.001-04:00

Shake those muscles up today with something different.