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

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

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

Lots of business is better than show business.

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

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

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

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

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.

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

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