If you live in Pentagon City or are close to a Metro, you can attend the line-up of classes that N2SHAPE is offering by its professional and service oriented line of instrutors.
Tuesday - Group Training - Outdoor/indoor workouts, workouts in the pool, Kickboxing, etc May 12 to September 2; 7 to 8 pm
17 sessions for the price of 16 sessions; $288 for the semester.
Make-ups – 1 class offered free during session for make-up.
Signup by Thurs, May 7.
Wednesday - Zumba – Fitness Dancing to Latin, African, and Caribbean music.
June 3 to Sept 2; 7 to 8 pm
14 classes for the price of 12 classes; $120 for the semester
Make-ups – 2 classes offered free during this session for make-up.
Sign up by Wed, May 27.
Thursday - Yoga – Flow Yoga with Beth.
May 14 to July 30; 7 to 8 pm
12 classes; $180
Make-ups – May attend Tues night’s Group Training session if going to miss a Yoga class
Signup by Thurs, May 7.
To sign-up or for further information:
1. E-mail Ellen at ellen@n2shape.com or call (703)9064413 by sign-up date.
2. State class you would like to sign-up for along with credit card # and expiration date.
3. No partial payments accepted for any classes as make-ups are included.
Sunday, May 3, 2009
Friday, April 17, 2009
Highly Suggest Weight Training for Women to Slim Down
Pump Up, Slim Down
If you've blown off weight training for fear of bulking up, you're missing out on the fastest fat-burning method known to woman.
By Lauren Aaronson, Women's Health
Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands.
According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea.
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty.
A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle.
Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, Calif.
Start Pumping
Begin with three weight-training sessions each week, recommends Joe Dowdell, founder and co-owner of the New York City gym Peak Performance. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of eight to 10 reps with lighter-weight 12- to 15-rep sets and super-hard three- to five-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!
If you've blown off weight training for fear of bulking up, you're missing out on the fastest fat-burning method known to woman.
By Lauren Aaronson, Women's Health
Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands.
According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don't know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don't cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea.
Torch Calories 24/7
Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights. At three sessions a week, that's 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.
There's a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman's weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine's Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you're not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you'll burn an additional 25 to 50 calories a day without even trying.
Target Your Trouble Spots
If you've ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you're on a strict cardio-only program your victory is likely to be empty.
A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers' drop came from valuable muscle.
Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that's associated with diseases from diabetes to cancer.
Just don't rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. "Often, our clients' scales won't drop as fast, but they'll fit into smaller jeans," says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, Calif.
Start Pumping
Begin with three weight-training sessions each week, recommends Joe Dowdell, founder and co-owner of the New York City gym Peak Performance. For the greatest calorie burn, aim for total-body workouts that target your arms, abs, legs, and back, and go for moves that will zap several different muscle groups at a time—for example, squats, which call on muscles in both the front and back of your legs, as opposed to leg extensions, which isolate the quads.
For each exercise you do, try to perform three sets of 10 to 12 reps with a weight heavy enough that by your last rep you can't eke out another one without compromising your form. To spark further muscle building, William Kraemer, Ph.D., a professor of kinesiology at the University of Connecticut, suggests alternating moderate-intensity workouts of eight to 10 reps with lighter-weight 12- to 15-rep sets and super-hard three- to five-rep sets.
And remember to fuel your workout properly. Too many dieters make the fatal error of cutting back on crucial muscle-maintaining protein when they want to slash their overall calorie intake. The counterproductive result: They lose muscle along with any fat that might have melted away. Sports nutritionist Cassandra Forsythe, Ph.D., co-author of The New Rules of Lifting for Women, recommends that you eat one gram of protein for every pound of your body weight that does not come from fat. For instance, a 140-pound woman whose body fat is 25 percent would need 105 grams of high-quality protein. That's roughly four servings a day; the best sources are chicken or other lean meats, soy products, and eggs.
Ready to turn yourself into a lean, mean, calorie-torching machine? Then go get pumped!
Does Muscle Weigh More than Fat?
No, they are the same pound for pound.
A pound of fat and a pound of muscle weigh exactly the same- 1 pound. Muscle tissue is more DENSE than fat tissue, meaning that the pound of muscle takes up less space than the pound of fat. This is why a person who is 130 lbs. and 20% body fat looks a lot smaller (leaner) than a person who is 130 lbs. and 30% body fat.
Remember, it is not how much your weigh but what your body fat is!
A pound of fat and a pound of muscle weigh exactly the same- 1 pound. Muscle tissue is more DENSE than fat tissue, meaning that the pound of muscle takes up less space than the pound of fat. This is why a person who is 130 lbs. and 20% body fat looks a lot smaller (leaner) than a person who is 130 lbs. and 30% body fat.
Remember, it is not how much your weigh but what your body fat is!
Saturday, April 4, 2009
Ellen's Take on Whey Protein
Ellen's Take on Whey Protein
What effects has it had on me? I find that I eat less, consume less calories, my metabolic rate is faster, I recover faster from workouts, and am not craving animal proteins that have cholesterol and fat in them.
Do doctors recommend it? Most physicians know little about nutrition or diet believe it or not. In my opinion, their answer is to prescribe a medication that will fix the problem. But take notice – medications have side effects. I would much rather try to get healthy by following a healthy diet and fitness program. It is much easier however to take a pill.
What doctor recommends it? One of my clients is a patient of Dr. Denise Bruner who specializes in weight loss. She has been on “Oprah” many times. My particular client has been using the whey protein that I recommend for over a year while under the care of Dr. Bruner. Dr. Bruner thinks that the whey protein that I recommend is of high quality and recommends that she be using it for weight loss.
What is whey protein? Whey protein is a food derived from milk. It is not a “bodybuilder” food or a food just for athletes. It is a food to help maintain and build muscle, increase metabolic rate, and get lots of nutritional value with little calories and no fat aor cholesterol.
How should I ingest it? Put one to two scoops in a shaker, add water or milk to it, shake and drink. If you want to make it a meal, put water or milk in a blender, add one to two scoops, non-fat yogurt, some fresh berries, ½ banana, some ice cubes and blend. Once done, it is delicious and fills you up for an entire meal.
What is the cost? $35 plus tax for 2 lbs of whey protein.
What flavors? Chocolate, vanilla, or strawberry are recommended.
How do I order it? Place your order by e-mailing me.
Will you help me figure out how I should add it to my diet so that I can get the maximum benefit? Of course. Just ask or e-mail me.
What effects has it had on me? I find that I eat less, consume less calories, my metabolic rate is faster, I recover faster from workouts, and am not craving animal proteins that have cholesterol and fat in them.
Do doctors recommend it? Most physicians know little about nutrition or diet believe it or not. In my opinion, their answer is to prescribe a medication that will fix the problem. But take notice – medications have side effects. I would much rather try to get healthy by following a healthy diet and fitness program. It is much easier however to take a pill.
What doctor recommends it? One of my clients is a patient of Dr. Denise Bruner who specializes in weight loss. She has been on “Oprah” many times. My particular client has been using the whey protein that I recommend for over a year while under the care of Dr. Bruner. Dr. Bruner thinks that the whey protein that I recommend is of high quality and recommends that she be using it for weight loss.
What is whey protein? Whey protein is a food derived from milk. It is not a “bodybuilder” food or a food just for athletes. It is a food to help maintain and build muscle, increase metabolic rate, and get lots of nutritional value with little calories and no fat aor cholesterol.
How should I ingest it? Put one to two scoops in a shaker, add water or milk to it, shake and drink. If you want to make it a meal, put water or milk in a blender, add one to two scoops, non-fat yogurt, some fresh berries, ½ banana, some ice cubes and blend. Once done, it is delicious and fills you up for an entire meal.
What is the cost? $35 plus tax for 2 lbs of whey protein.
What flavors? Chocolate, vanilla, or strawberry are recommended.
How do I order it? Place your order by e-mailing me.
Will you help me figure out how I should add it to my diet so that I can get the maximum benefit? Of course. Just ask or e-mail me.
Tuesday, March 31, 2009
N2SHAPE's Fruit for April
STRAWBERRIES
- The United States is the top strawberry producing country in the world, followed by Spain.
- The typical modern strawberry is a hybrid from both North and South America.
- Strawberries are are low in calories and high in Vitamins & Minerals.
Serving Size: 1 cup sliced fresh strawberries (166 grams)
Calories 50
Protein 1 gram
Carbohydrates 11.65 grams
Dietary Fiber 3.81 grams
Calcium 23.24 mg
Iron 0.63 mg
Magnesium 16.60 mg
Phosphorus 31.54 mg
Potassium 44.82 mg
Selenium 1.16 mg
Vitamin C 94.12 mg
Folate 29.38 mcg
Vitamin A 44.82 IU
Friday, March 20, 2009
Re: Moderate Drinking May Build Bone Density
Moderate drinking may help build bone density
People who enjoy a glass or two of wine or beer every day could be helping to keep their bones strong, new research published in the American Journal of Clinical Nutrition suggests. However, drinking more -- and choosing hard liquor instead of wine or beer -- may actually weaken bones, Dr. Katherine Tucker of Tufts University in Boston and her colleagues found.
In an interview with Reuters Health, Tucker agreed that keeping track of the health benefits and risks of alcohol is tough these days. "It is very confusing for people because alcohol has such diverse effects on different things," she said; for example, while drinking may prevent heart disease, it increases breast cancer risk. Nevertheless, the researcher added, the effect of alcohol on bone mineral density (BMD) that she and her colleagues saw was "larger than what we see for any single nutrient, even for calcium. It's not ambiguous. It's very clear."
"The main message here is that if you are drinking up to one or two glasses of wine or beer a day, you don't need to stop for your bones' sake, in fact it's helpful," the researcher said. "It's a personal decision."
SOURCE: American Journal of Clinical Nutrition, online February 25, 2009.
People who enjoy a glass or two of wine or beer every day could be helping to keep their bones strong, new research published in the American Journal of Clinical Nutrition suggests. However, drinking more -- and choosing hard liquor instead of wine or beer -- may actually weaken bones, Dr. Katherine Tucker of Tufts University in Boston and her colleagues found.
In an interview with Reuters Health, Tucker agreed that keeping track of the health benefits and risks of alcohol is tough these days. "It is very confusing for people because alcohol has such diverse effects on different things," she said; for example, while drinking may prevent heart disease, it increases breast cancer risk. Nevertheless, the researcher added, the effect of alcohol on bone mineral density (BMD) that she and her colleagues saw was "larger than what we see for any single nutrient, even for calcium. It's not ambiguous. It's very clear."
"The main message here is that if you are drinking up to one or two glasses of wine or beer a day, you don't need to stop for your bones' sake, in fact it's helpful," the researcher said. "It's a personal decision."
SOURCE: American Journal of Clinical Nutrition, online February 25, 2009.
Tuesday, March 17, 2009
Scissor-middle-wide Jumps | LIVESTRONG.COM
"We do this exercise in our training sessions and in Boot Camp. However, this is a bit different version and without weights. "
Scissor-middle-wide Jumps. Scissor-Middle-Wide is an endurance plyo combination designed to train your legs to stay elastic. Keep the rhythm consistent and stay low on the scissor and wide movements to the...
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