N2SHAPE Weekly Exercise Prescriptions

2010-03-18T05:12:00.001-04:00

Start your day off with a healthy breakfast to jump start your metabolism. Here are some of my favorites:

1. Fat Free Greek yogurt and fresh fruit (you can add some Stevia or Splenda for sweetness).
2. Steel Cut Oatmeal with fresh fruit.
3. 3 egg whites / 1 over easy egg served over sautéed greens or tomatoes.
4. Egg White French Toast: whole grain cinnamon raisin bread, egg whites, cinnamon, vanilla.
5. Baked Sweet Potato with Cinnamon.
6. Dry Cereal: BUT beware and read food labels! Make sure you choose a cereal that is low in added sugar and high in fiber! You can add skim milk, unsweetened Almond or Soy milk!
7. Whey Protein Shake: 1 scoop whey protein powder; skim milk, ½ banana; 3 ice cubes. Blend until smooth!
8. If you eat breakfast out, a great option is egg whites on whole grain toast with a slice of cheese or tomatoes!

2010-03-17T04:25:00.001-04:00

It's going to be a long day but I start it with Spinning - that is one of my passions.

2010-03-16T05:27:00.001-04:00

Good Morning America. Grab a hot beverage & hit the streets with a smile. If u don't or can't workout, be more active - take the stairs, park ur car farther....

2010-03-15T20:06:00.001-04:00

Tried new exercise with clients tonight - Upper Cut Overhead DB Press. Success!

Scissor-middle-wide Jumps | LIVESTRONG.COM

2009-03-17T11:43:00.001-04:00

"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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WEP’s for Mon, Mar 2 – Sun, Mar 8

2009-03-01T08:32:00.000-05:00

PRIVATE TRAINING CLIENTS
Vanesa – PT on Thurs at 4:30 pm and Sat at 10 am. Boot Camp, Run 4 miles. Spinning (1). Weight Watchers.
Kristen – Out of town but back on 3/2/09 for training at 6:30 pm.
Lisa – PT on Thurs at 10 am; WT on own once per week. Cardio of your choice 200 minutes this week (intervals).
Trishla – PT on Mon at 6:30 pm and Wed at 12:30 pm. Zumba (1). Cardio of your choice 200 minutes.
Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim – Mon and Fri 8:15 am PT. Walk 4 miles.
Carol – Out of town. Walk while away.
Edgar – PT on Tues at 8:15 and Thurs at 8:00 am for 60 minutes. Cardio of choice 120 minutes.
Susan - Wed 8:15 am PT. On own: Spinning (2), Running, Ellen’s WT Routine.
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Brenda – Kudos for coming all 5 days last week! Training on T 5:45 am & Th at 6 am. Spinning (2).
Kimya – PT on M & W @ 7:30 am. Boot Camp Training on Tues at 6:30 am. Spinning (2). WT on own (1). Running 5 miles. Weight Watchers.
Diane Fras –Kudos for 150 minutes of cardio this week! PT on Mon at 7:15 pm and Sat at 10:45 am. Cross Training Cardio 150 minutes.
Meg – PT on Tues at 8:00 pm. Swim (1). Weight train on own (1). 10,000 steps daily.
Foad – Please e-mail me back about what day you can train since you are out on Fri. Training on T at 7:15 am. Biking 15 minutes prior to start of session.

GROUP TRAINING CLIENTS
Luis - GT on Tues at 9:15 am and Thurs at 5:30 pm; Run 3 miles; Wei Yoga on Wed. Add whey protein to diet.
Jane, Donna, Carol, Mary – WT Group start-up this week on Thurs at 6:30 am. Additional work: Spinning 2 to 3 times per week. WT on own one addt’l time .
Lynda – Training on Mon at 11:30 am. TBC on Mon at 12 pm. Additional Cardio of your choice 250 minutes (Combo of Spinning and cross training cardio). E-mail Food Diary to Ellen on Mon.
Ayesha – GT on Mon at 5:30 pm, addt’l 90 min cardio, Boot Camp on Sat. E-mail Food Diary to Ellen on Mon.
Karen M – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. One Training Session with Karen.
Karen W – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. Cross Training Cardio 120 minutes. One Training Session with Karen.
Deb B – PT on Wed 11:45 am. GT on M & Th at FCA. Additional Cardio on own of 90 minutes this week. E-mail Food Diary to Ellen on Mon. Back to protein two times per day, eating protein drink in morning.
Maryl –GT on Thurs at 5:30 pm and Sat at 9:00 am. Pilates (2). Spinning (1). Cardio of choice 90 minutes.
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Cris – GT on Mon and Thurs at 5:30 pm. Run 4 miles. Jacob’s Ladder 500 feet.
Julie – GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Running 4 miles. Additional cardio 60 minutes.
Alison – GT on Tues at 6:30 am. Spinning (2). Running 4 miles. Additional Cardio 120 minutes.
Shannon – GT on Mon at 5:30 pm, PT on Wed at 7:00 am. Spinning (1). Cardio of choice 45 minutes.
Marcy P - Tues at 9:15 am Training. Spinning on Thurs at 6:15 am. Additional Cardio 60 minutes on own.
Brianne – GT on Tues at 6:30 am. Spinning (2).
Karen/Kelley – Get Better. GT ????
THE RIVERHOUSE GROUP Marwa – Back this week! Missed you!
GT on Tues and Thurs at 7:00 pm
1. Please warm-up with 15 minutes cardio prior to each session.
2. If you are going to be out, please let me know.
3. Homework below (people on the same line are encouraged to workout together outside of sessions):
Allana - 120 minute Janice - 180 minutes cardio of your choice
Shu – Run 4 miles Andrea – Run 8 miles.
Leslie - 120 minutes Nic - 180 minutes cardio
May – 120 minutes cardio of her choice
Matt – 120 minutes cardio of his choice
Nancy – Would like just for you to make it to the two sessions this week. Patricia – Train with Group on Tues at 7:00 pm.

Re: WEPs for Mon, Feb 23 - Sun, Mar 1

2009-03-01T08:30:00.001-05:00

Technique of the Week: SuperSlow

This week, many of you did SuperSlow Weight Training with me for the first time. I promised to include some info on it in your Weekly WEP. Please take a moment to read. We will be incorporating this technique in our training periodically because of the dramatic gains in strength with little chance of injury. I DO NOT recommend that you do this technique on your own as it is very difficult to do without a coach or trainer.

Want More Strength? Slow It Down
A superslow weight-training program can dramatically improve strength and the workout is intense.
The SuperSlow program began when its developer, Ken Hutchins of Orlando, Fla., led a program investigating the effects of resistance training on older women with osteoporosis. "These women were so weak we were afraid for their safety," Hutchins recalls. The key to SuperSlow is to never let the muscle rest -- to remove the element of momentum from each exercise, making the muscles do the work instead of capitalizing on the tendency of a weight in motion to stay in motion. Muscles are worked beyond the shaky phase to the point of failure, when the person is physically unable to perform one more repetition.
Wayne L. Westcott, PhD, fitness research director at the South Shore YMCA in Quincy, Mass., heard of the program and staged two informal studies in 1993 and 1999. In each, about 75 people trained with the SuperSlow program -- for 8 and 10 weeks, respectively. Those doing SuperSlow in both groups experienced a greater than 50% gain in strength. Not one person in Westcott's groups had an injury
Sure, you're thinking, these fanatics go to the gym six times a week. No! This is the best part. You only do SuperSlow once, and at most twice, a week, to get results. In fact, the developers don't want you to do it more often. When pushed to the point of failure, muscles need time to recover.
N2SHAPE Clients in the News
Mary R is such an inspiration. After losing more than 50 lbs with Weight Watchers and reaching a plateau, she started Spinning with me in the morning. Not only has she continued to lose, but she has motivated close to ten people to start Spinning with her. And now, she has spearheaded a group of her friends and fellow Weight Watchers to train together as a group with Ellen one morning a week. If you are interested in motivating a group of your friends to start working out together, I will give you Mary’s e-mail. She is the expert!
Ayesha just joined “The Group” after deciding to take her health and fitness level seriously.
Say hi to Kristen – she is one of N2SHAPE’s newest clients who wants to be in top form for an upcoming birthday!
Lisa just joined N2SHAPE to keep her back strong after recovering from back surgery.
Two clients have partied at Mardi Gras: Jim and Matt. I don’t think that they are more fit but perhaps had more fun!
Sympathy goes out to Gwen on the loss of her brother and to Carol R on the loss of her mother-in-law.
WEP's for the Week of Feb 23 – Mar 1
PRIVATE TRAINING CLIENTS
Vanesa – PT on Mon at 4 pm and Sat at 11:30 am. Run 4 miles. Spinning (1). Weight Watchers.
Jenna – TBC on Mon at 12 pm. Spinning (1). WT with husband. Running 3 miles. See your friend the nutritionist.
Kristen – PT on Mon at 6:30 pm. GT on Sat at 9:00 am; Spinning (2); Run 5 miles. E-mail Food Diary to Ellen on Mon.
Lisa – PT on Thurs at 10 am; WT on own once per week. Cardio of your choice 200 minutes this week (intervals). E-mail food Diary to Ellen on Mon.
Trishla – PT on Wed at 12:30 pm. Spinning this week. Would like to see you do that! Run 8 miles.
Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim – Fri 8:15 am PT. Walk 4 miles.
Carol - Mon & Wed 9 am PT. Would like to see you join Weight Watchers. Spin Tues, Thurs, Sun.
Edgar – PT on Tues at 8:15 am and Fri at 9:00 am. Run/Walk 4 miles this week on own; Cardio of choice 120 minutes.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. On own: running, Ellen’s routine.
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Gwen – Out of town.
Brenda – Missed one Spinning last week. Training on T & Th at 6 am. Spinning (2).
Kimya – PT on Wed at 7:30 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – Good work with getting cardio up to 150 minutes this week! Keep it up. PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 150 minutes.
Meg – PT on Sat at 1:00 pm. Swim two times. 10,000 steps daily.
Stephanie/Luke – Would recommend that you continue training once a week as a couple! Training on own once this week. PT on Sat at 10:00 am.
Foad – Training on T & Fri at 7:15 am. Biking 15 minutes prior to start of session.

GROUP TRAINING CLIENTS
Luis – Better attendance this week is your goal. GT on Tues at 9:15 am and Thurs at 5:30 pm; Run 3 miles; Wei Yoga on Wed. Add whey protein to diet.
Jane – Training on Thurs at 6:30 pm. Spinning (2).
Donna – WT (2). Spinning (3).
Carol – WT (1). Spinning (2).
Mary – WT (2). Spinning (3).
Lynda – Pls concentrate on Cardio this week other than the two weight sessions listed. This is because you were not able to make your workouts last week. I hope that you have a better week. TBC on Mon at 12 pm. GT on Thurs at 5:30 pm. Spinning (1). Cardio on own 150 minutes.
Ayesha – Congrats on Boot Camp this week! GT on Mon at 5:30 pm, addt’l 90 min cardio, Boot Camp on Sat. E-mail Food Diary to Ellen on Mon.
Karen M – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. One Training Session with Karen.
Karen W – TBC on Mon. GT on Tues at 9:15 am. 4 miles cardio on own. Cross Training Cardio 120 minutes. One Training Session with Karen.
Deb B – Would like to see you and Joe train once every two weeks on a Sat. You work hard with him! PT on Wed 11:45 am. GT on M & Th at FCA. Spinning on Fri at 6:30 am. Additional Cardio on own of 90 minutes this week. Back to protein two times per day, eating protein drink in morning.
Maryl – Have you been doing your Spinning? GT Mon at 5:30 pm and Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes.
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Cris – GT on Mon and Thurs at 5:30 pm. Run 4 miles. Jacob’s Ladder 500 feet. Stair Climber 10 minutes.
Julie & Alison – GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Running 4 miles. Cardio 60 minutes addt’l. Pushups 200.
Shannon – GT on Mon at 5:30 pm, PT on Wed at 7:00 am. Spinning (1). Cardio of choice 45 minutes.
Marcy P - Tues at 9:15 am Training. Spinning on Thurs at 6:15 am. Additional Cardio 60 minutes on own.
Brianne – GT on Tues at 6:30 am. Spinning (2).
Karen/Kelley – Get Better. GT on Thurs at 5:30 pm and Sat at 9:00 am.
THE RIVERHOUSE GROUP
GT on Tues and Thurs at 7:00 pm
1. Please warm-up with 15 minutes cardio prior to each session.
2. If you are going to be out, please let me know.
3. Homework below (people on the same line are encouraged to workout together outside of sessions):
Allana - 120 minute Janice - 180 minutes cardio of your choice
Shu – Run 4 miles Andrea – Run 8 miles.
Leslie - 120 minutes Nic - 180 minutes cardio
May – 120 minutes cardio of her choice
Matt – 120 minutes cardio of his choice
Nancy – Would like just for you to make it to the two sessions this week. I know that you have been very sore.

WEP's for the Week of Feb 9 - 15

2009-02-08T11:08:00.004-05:00

ONSITE CORPORATE TRAINING

FCA

Mon 12:30 pm Weight Training w/Alfred
Tues 12 pm Body Conditioning w/Anne
Wed 12 pm Flow Yoga w/Deidre
Thurs 11:00 am Cardio & Wgts w/Ellen

ASCD

Mon & Wed Yoga at 5 pm w/Beth
Tues & Thurs Zumba at 5 pm with Liza

THE RIVER HOUSE

GT on Tues at 6:30 pm with Beth
Thurs at 6:30 pm Fitness Assessments with Ellen

New session starts on Tues, 2/17. $ must be in to Ellen this week.

WEP's for the Week: One group training session with Beth, one on your own (FA on Thurs does not count) and cardio below...

Allana - 120 min/wk cardio.
Janice - 150 min/wk cardio.
Shu – Run 4 miles/wk.
Leslie - 120 min/wk cardio.
Margie - 60 min/wk cardio.
Nic - 120 min/wk cardio.
Don - 60 min/wk cardio.
Neveen - Walk 4 miles/wk. 120 min/wk cardio in addition to walking.
Marwa - In Egypt.

GROUP TRAINING IN TYSONS

6:30 am Tues

Julie - GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200. Worked very hard in Boot Camp on Sat!
Alison - GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. Keep up the good job with eating!
Brianne – GT on Tues at 6:30 am. Spinning (2). Great attendance this week.

9:00 am Tues (earlier time just for 2/10)

Karen M – Mon TBC at 12 pm; GT on Tues at 9:00 am. Meet with Karen on Sat to do cardio/wgts. Walking 1 mile prior to each session. Cardio on own 45 minutes. Very please with how hard you are working.
Luis - GT on Tues at 9:00 am and Thurs at 5:30 pm am. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week. Hope you are better????
Karen W - Mon TBC at 12 pm; GT on Tues at 9:00 am . Treadmill 6 miles. Meet with Karen on Sat to do cardio/wgts. Weight Watchers. Bodyfat is on its way!
Marcy P - Mon TBC at 12 pm. GT on Tues at 9:00 am (will take bodyfat on Tues). Spinning (1). Glad you made it back.

5:30 pm Mon/Thurs

Maryl– GT Mon & Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes. So strong!
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles. 500 feet on Jacob's Ladder!
Lynda - TBC on Mon at 12 pm; Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.
Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2).

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun. Sunday, February 1, 2009 Sunday, February 1, 2009
Kelly/Karen - GT on Sat at 9 am.

PRIVATE TRAINING

Gwen – Mon at 7:30 am Training. One other WT workout per week. Walking on own 8 miles. Lost 2 lbs this week!
Vanesa - PT on Mon & Wed 10:45 am. Spinning (1); Zumba (1). Running 4 miles. Weight Watchers on-line. Jacob's ladder 500 feet!
Trishla – PT on Wed at 12:30 pm (body fat prior to warm-up). Spinning (1). Zumba (1). Body Pump (1). Took Running out because recovering from being sick.
Sherry – PT on Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim - Mon & Fri 8:15 am PT. Walk 4 miles.
Deb B – PT on Wed at 11:45 am. Group Exercise at FCA M,T,Th. Cardio on own 90 minutes. Great workout on Sat with Joey!
Edgar - Out of town.
Susan - Wed at 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions. Congrats on doing Jacob's ladder & getting to the gym 4x!
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Brenda – PT on Tues at 5:45 am with Ellen and Thurs at 6 am. Spinning (1). Spinning 2x this week!
Foad – PT on Tues at 7:15 am & Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike. Didn't here from you about Sat :(
Kimya – GT on Tues at 6:30 am. PT on Wed at 7:30 am. Spinning (2). WT on own (1) – one strength. Running 5 miles. Weight Watchers. Down by almost a pound this wk. Working hard!
Diane Fras – PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes. Great ball workout on Sat! Keep up the hard work!
Meg – PT on Thurs at 7:30 pm. One WT session on own. 15,000 steps per day. Great at doing steps last week!

WEP's for the Week of Feb 2 - 8

2009-02-01T08:36:00.003-05:00

Looking for a unique gift for Valentine's Day?

Give your partner a gift certificate for a 30 minute manual stretch with Ellen.

$45 delivered to you by e-mail

ONSITE CORPORATE TRAINING

FCA -

Mon 12:30 pm Weight Training w/Alfred
Tues 12 pm Body Conditioning w/Anne
Wed 12 pm Flow Yoga w/Deidre
Thurs 11:00 am Cardio & Wgts w/Ellen

ASCD -

Mon & Wed Yoga at 5 pm wBeth
Tues 5 pm Body Conditioning w/Ellen
Thurs Zumba at 5 pm w/Liza

RIVERHOUSE -

GT on Tues at 6:30 pm & Thurs at 7 pm.
Please do recommended cardio along with two training sessions this week.
CFA for this session on Thurs, 2/12 6:30 pm with Ellen.
New session starts on Tues, 2/17. Sign-up NOW to reserve your spot! New time will be Tues and Thurs at 7 pm to that no one has to rush and can warm-up prior!
WEP's for the Week
Allana - 120 min/wk cardio. Did you get the puppy?
Janice - 150 min/wk cardio.
Shu – Run 4 miles/wk.
Leslie - 120 min/wk cardio.
Margie - 60 min/wk cardio.
Nic - 120 min/wk cardio. Diana is joining us this Tues. Pls remind her.
Don - 60 min/wk cardio. Have not heard anything from you??? All ok?
Neveen - Walk 4 miles/wk. 120 min/wk cardio in addition to walking.
Marwa - In Egypt.

GROUP TRAINING IN TYSONS

6:30 am Tues -

Progress: Up to 6 flights on the stairs and strength is steadily increasing!
Julie - GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.
Alison - GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200.
Brianne – GT on Tues at 6:30 am. Spinning (2).

9:45 am Tues (and Thurs this week to make up for snow day)

Karen M – Mon TBC at 12 pm; GT on Tues & Thurs at 9 :45 am. Walking 1 mile prior to each session. Cardio on own 45 minutes. Thanks for sending me an update by e-mail!
Luis - GT on Tues at 9:45 am and Thurs at 9:45 am. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Mon TBC at 12 pm; GT on Tues & Thurs at 9:45 am . Treadmill 6 miles. Weight Watchers.
Marcy P - Mon TBC at 12 pm. GT on Tues & Thurs at 9:45 am. Spinning (1).

5:30 pm Mon/Thurs
Maryl– GT Mon & Thurs at 5:30 pm. Pilates (2). Spinning (1). Cardio of choice 90 minutes.
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles.
Lynda - TBC on Mon at 12 pm; Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.

Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2).

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun. Working on Diet/Nutrition program.
Kelly/Karen - GT on Sat at 9 am.

PRIVATE TRAINING

Gwen – Mon at 7:30 am Training. One other WT workout per week. Walking on own 8 miles.

Vanesa - PT 2 times with Ellen this week. Spinning (1); Zumba (1). Running 4 miles. Weight Watchers on-line.

Trishla – PT on Wed at 12:30 pm. Spinning (1). Zumba (1). Body Pump (1). Running 6 miles.

Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.

Jim - Mon & Fri 8:15 am PT. Walk 4 miles.

Deb B – PT on Wed at 11:45 am and Sat at 11:30 am (w/Joe). Group Exercise at FCA M,T,Th. Cardio on own 90 minutes.

Edgar - Tues at 8:15 am PT and Thurs at 8 am PT. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.

Susan - Tues 9:00 am PT. Wei Yoga on Wed at 12 pm. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions.

Neil – PT on Mon at 10 am. Do routine on own two times that week.

Brenda – PT on Tues at 5:45 am with Ellen and Thurs at 6 am. Spinning (1).

Foad – PT on Tues at 7:30 am (with brother) and Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike. If have time this week, want to get you in an addt'l session.

Kimya – PT on Wed at 7:30 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.

Diane Fras – PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes.

Meg – PT on Tues at 7:30 pm. One WT session on own.

Sara – PT on Tues at 6:00 am with Alfred. Take body fat.

WEP's for the Week of Jan 26 - Feb 1

2009-01-25T16:33:00.003-05:00

Looking for a unique gift for Valentine's Day?

Schedule a manual stretch and relaxation session for you & your partner

with Ellen in the privacy of your home

Valentine's Day falls on a Saturday so get the afternoon treatment

and follow it up with dinner later!

Times and spaces limited.

First come first served. $110

ONSITE CORPORATE TRAINING

FCA -

Mon 12:30 pm Weight Training w/Alfred
Tues 12 pm Staying Young w/Anne
Wed 12 pm Flow Yoga w/Deidre
Thurs 11:00 am Interval Training (Cardio & Wgts) w/Ellen.

ASCD -

Mon & Wed Yoga at 5 pm wBeth
Tues 5 pm Body Conditioning w/Ellen
Thurs Zumba at 5 pm w/Liza

RIVERHOUSE -

GT on Tues at 6:30 pm & Thurs at 7 pm.
Please do recommended cardio along with two training sessions this week.
CFA for this session on Thurs, 2/12 6:30 pm.
New session starts on Tues, 2/17. Sign-up NOW to reserve your spot!

Allana - 120 minutes
Janice - 150 minutes cardio of your choice.
Shu – Run 4 miles total.
Leslie - 120 minutes
Margie - Cardio of your choice for 60 minutes this week.
Nic - 120 minutes cardio.
Don - Do cardio on your own for 60 mintues this week.
Neveen - Walking o n TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.
Marwa - In Egypt.

GROUP TRAINING IN TYSONS

6:30 am Tues - Would like to see Julie and Allison teaming up to keep each other on track diet wise. This is happening!
Julie - GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.
Alison - GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. &n bsp;Work on better diet this week.
Brianne – GT on Tues at 6:30 am. Spinning (2).
9:45 am Tues
Karen M – Mon TBC at 12 pm; GT on Tues & Thurs at 9 :45 am. Walking 1 mile prior to each session. Cardio on own 45 minutes. Turn in Food Diary every Tues. Haven't gotten this?
Luis - GT on Tues at 9:45 am and Thurs at 5:30 pm. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Mon TBC at 12 pm; GT on Thurs at 9:45 am . Treadmill 6 miles. Weight Watchers.
Marcy P - Mon TBC at 12 pm. GT on Thurs at 9:45 am. Walking on own 4 miles this week.

5:30 pm Mon/Thurs
Darcy – GT on Mon and Thurs at 5:30 pm. Wei Yoga on Wed at 12:00 pm. Spinning (2). Walking 6 miles.
Maryl– GT Tues at 9:45 & Thurs at 9:45 am/5:30 pm. Pilates (2). Spinning (2). Cardio of choice 90 minutes.
Mak - GT on Mon & Thurs 5:30 pm. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day.
Cris – GT on Mon and Thurs at 5:30 pm. Running 8 miles.
Lynda - Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Kelly/Karen - Mon 6:30 pm PT. Please do two 30 minute exercise sessions of cardio on your own this week.
Shannon – GT on Mon at 5:30 pm and PT on Wed at 7 am. Spinning (2).

PRIVATE TRAINING

Todd - PT on Wed at 12:30 pm. Run 4 miles on own. 75 pushups. 75 situps.
Gwen – Sick this week. Walking on own 8 miles. Vanesa - Spinning (2); Boot Camp (1) Zumba (1). Running 4 miles. Personal Training on Wed at 11:00 am with Ellen.
Trishla – PT on Wed at 11:45 pm. Spinning (2). Zumba (1). Body Pump (1). Running 6 miles.
Sherry – PT on Tues and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim Mon & Fri 8:15 am PT. Walk 4 miles.
Deb B – PT on Fri at 9 am. Walking as much as you can in San Diego this week outside! 2 miles per day.
Edgar - Tues at 8:15 am PT and Thurs at 8 am PT. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions.
Neil – PT on Mon at 10 am. Do routine on own two times that week. ;
Brenda – PT on Tues at 5:45 am with Ellen and Thurs at 6 am. Spinning (1).
Foad – PT on Wed at 10 am and Fri at 7:15 am. Warm-up prior to start of session with 15 minutes, Random, Level 10 on Bike.
Kimya – PT on Wed at 7:30 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – PT on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes.
Meg – PT on Tues at 7:30 pm. Swimming (2).
Sara – PT on Wed at 8:30 pm with Alfred (has only that time on Wed evening) & Fri 7:30 am. Spinning (2). Running 6 miles this week.

WEP's for the Week of Jan 19 - 25

2009-01-18T14:59:00.002-05:00

WEP's for the Week of Jan 19 - 25
Ellen’s Weekly Message: I am happy that many of you are off for the long weekend। It is a cold one but it sure is a good time to regroup. take time for yourself, and plan for the upcoming year. Time off to do nothing - it is good for the soul.

ONSITE CORPORATE TRAINING
FCA - Wed Yoga a 12:00 pm with Deidre, Thurs Cardio/Abs at 11:00 am with Ellen
ASCD - Wed Yoga at 5:00 pm with Beth, Thurs Zumba at 5:00 pm with Liza
RIVERHOUSE -
No GT on Tues due to Inauguration. Rescheduled to Thurs, Feb 12.
Thurs at 7:00 am exercise class with Beth.20
Please do the weight routine given to you last Tues 2x/wk w/partner and cardio below:
Allana - 120 minutes
Janice - Looking Good! 150 minutes cardio of your choice.
Shu – Run 4 miles total.
Leslie - 120 minutes- MIA on Tues!
Margie - Made it to class this week. Kudos. Cardio of your choice for 60 minutes this week. Please make the time if you can.
Nic - 120 minutes cardio.
Don - Do cardio on your own for 60 mintues this week. Hook up with your partner - Nic!
Neveen - Biggest Loser! Walking on TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.
Marwa - Off to ईजिप्ट

GROUP TRAINING IN TYSONS

6:30 am Tues - Would like to see Julie and Allison teaming up to keep each other on track diet wise.
Julie - Away for the weekend skiing! GT on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.
Alison - Away for the weekend in Richmond!GT on Tues at 6:30 am;Spin (2). Boot Camp (1). Cardio of your choice (120 minutes). Pushups 200. Work on better diet this week.
Brianne – GT on Tues at 6:30 am। Spinning (2).

9:45 am Tues
Karen M – Nice to see you coming on on your own on Sat! Pls bring agreement on Tues. GT on Tues & Thurs at 9 :45 am. Walking 1 mile prior to each session. Cardio on own 45 minutes. Turn in Food Diary every Tues.
Luis - Worked hard this week. Pls bring agreement on Tues. GT on Tues at 9:45 am and Thurs at 5:30 pm. Wed Wei Yoga at 12:00 pm. Running on own 5 miles this week.
Karen W - Thank you for being such a great motivator. You are the Queen Bee! Hope Jennifer's party turned out well.
GT on Tues & Thurs at 9:45 am. Treadmill 6 miles. Cross Training Cardio 90 minutes. Weight Watchers.
Marcy P - Hope you are better. GT on Thurs at 9:45 am & Sat at 9:00 am.

5:30 pm Mon/Thurs
Darcy – Out of Town. C2
Maryl– Missed you in spin today. We had Dire Striats! Will have to play at Thurs Spin. GT Tues at 9:45 & Thurs at 9:45 am/5:30 pm. Pilates (2). Spinning (2). Cardio of choice 90 minutes.
Mak - Party this weekend! I am sure you looked fabulous! GT on Thurs 5:30 pm & Sat at 9:45 am. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day.
Cris – GT on Thurs at 5:30 pm & Sat at 9 am. Running 8 miles.
Lynda - Yoga on Wed at 12 pm, Spinning (2), Body Pump (1), GT on Thurs at 5:30 pm. Cardio of your choice 90 minutes.

9:00 am Sat
Diane Fitz – GT on Sat at 9 am. Spinning (2) Weight Training on own (1). Cardio of choice 90 minutes.
Carol - Working so hard! Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Kelly/Karen - Please do two 30 minute exercise sessions of cardio on your own this week.
Shannon – Thank you for the rug! GT on Tues at 9:45 am or Sat at 9 am; PT on Wed at 7 am। Spinning (2).

PRIVATE TRAINING
Todd - PT on Wed at 7:30 am. Run 4 miles on own. 75 pushups. 75 situps.
Gwen – Looking Good! PT on Wed at 7:30 am. WT on own 2 times. Walking 6 miles. Biking 60 minutes.
Trishla – PT on Wed at 12:30 pm. Spinning (2). Zumba (1). Body Pump (1). Running 6 miles.
Sherry – PT on Tues (hoping that I make it through the traffic) and Thurs at 12:30 pm. Treadmill walking 2 miles 4 times per week.
Jim – Looking Svelte! Mon 9 am & Fri 8:15 am PT. Walk 4 miles.
Deb B – PT on Tues at 8:15 am & Fri at 9 am. Cardio with Ellen on Thurs at 11 am at FCA. Spinning (1) (at either gym). Additional Cardio on own of 90 minutes this week.
Carol - Working so hard! Report in to Ellen on Wed on status of Weight Watchers. Mon & Wed 9 am PT (1 mile walk prior). Sat 9 am GT. Spin Tues, Thurs, Sun.
Edgar - Dropped some pounds for the Inauguration??? Mon & Thurs 8:15 am PT. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.
Susan - Wed 8:15 am PT. Thurs 9 am Spin. Sat 8 am Boot Camp. Cardio on own - running, spinning, Ellen's sessions.
Neil – PT on Mon at 10 am. Do routine on own two times that week.
Brenda – PT on Mon at 7:30 am and Thurs at 6 am. Spinning (1).
Foad – PT on Tues and Fri at 7:15 am. CaOn vacation in Ethiopia!
Kimya – PT on Tues at 9:00 am. Spinning (2). WT on own (2) – one strength and one Boot Camp. Running 5 miles. Weight Watchers.
Diane Fras – PT on Mon at 11 am and Sat at 10:45 am. Biking on own 120 minutes.
Meg – Will not see you this week but PLEASE do routine given three times this week. 15,000 steps. Swimming (2).
Shann on – Thank you for the rug! GT on Tues at 9:45 am or Sat at 9 am; PT on Wed at 7 am. Spinning (2).
Sara – Great to have you in Boot Camp Sat. Missed you on Sun in Spinning. PT on Tues at 8:00 pm (or do you want to change this) & Fri 7:30 am. Spinning (2). Running 6 miles this week.

WEP's for the Week of Jan 5 - 11

2009-01-04T12:19:00.006-05:00

WEP's for the Week of Jan 5 - 11

Weekly Message: Now that the holidays are over, we all will focus more on the economic situation which does not always look bright. The best thing that you can do is to not let the "disease" of gloom/doom take over just because it took over someone else, continue to exercise to deal with stress and to keep medical expenses down, and DO NOT cancel your memberships because you are running scared! Exercise should be a top priority! Cut something out such as eating out, taking a trip, or your regular pedicure. You CANNOT AFFORD to STOP! You need to do it for your health, sanity, and most of all, for YOURSELF!

Jim - Tues & Fri 8:15 am One-on-One Training. Walk 4 miles. Hoping your ankle made it through ski season!

Deb B - Wed 12:00 pm One-on-One Training. Group Training on Mon with Alfred at 12:30 pm and Thurs with Ellen at 11:00 am. Spinning on Fri at 6:30 am. Additional Cardio on own of 90 minutes this week. Please write down everything that you eat and drink!

Carol - Mon (Set 2009 goals) & Wed 9 am One-on-One Training. Sat 9 am Group Training. Spin Tues, Thurs, Sun.

Edgar - Tues & Thurs 8:15 am One-on-One Training. Weekly cardio 180 minutes on own. One liquid protein for breakfast and one before dinner.

Susan - Wed 8:15 am One-on-One Training. Thurs 9 am Spin. Sat 8 am Boot Camp. On own: One Weight training session at home, Running 10 miles, Spinning (1).

Fran - One-on-One Training on Mon 11 am and Thurs 9:45 am. Will have a trainer for you in Florida by Thurs.

Gary - Private Stretching session again on Wed, 1/7 at 9:45 am.

Neil - One-on-One Training on Mon at 10 am. Do routine on own two times that week.

Brenda - One-on-One Training on Tues & Thurs 6 am, 12/30 at 6:00 am with Alfred. Spinning (1)

Foad - One-on-One Training on Tues & Fri at 7:15 am. On Tues - body fat check. Please find me before you warm-up so that I can take your body fat. Warm-ups this week: Elliptical Trainer for 15 min prior to session instead of the bike.

Kimya - Out of town Skiing.

Diane Fras - One-on-One training on Mon at 7:15 pm and Sat at 10:45 am. Biking on own 120 minutes.

Lynda - Group Training on Thurs at 5:30 pm. Mon at 12:00 pm Body Conditioning, Wei Yoga on Wed at 12:00 pm, Spinning (1). Cardio of your choice 180 minutes.

Darcy - Group Training on Mon and Thurs at 5:30 pm. CFA on Tues at 9:45 am. Treadmill on own (12 miles).

Maryl - Passed CFA with flying colors! Group Training Mon at 5:30 pm and Thurs at 5:30 pm (or Sat at 9:00 am). Pilates (2). Spinning (2). Cardio of choice 90 minutes.

Diane Fitz -Passed CFA with flying colors! Group Training on Sat at 9 am. Spinning (2) Weight Training on own (1) unless you can make a Group Training during the week on Mon or Thurs at 5:30 pm. Cardio of choice 90 minutes.

Mak - Group Training on Mon 5:30 pm, Thurs 5:30 pm, and Sat 9:00 am. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day.

Cris - Group Training on Mon and Thurs at 5:30 pm. Running 8 miles.

Meg - Training on Wed at 7:30 pm. Do routine given twice per week.

Julie - Training on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.

Alison - Training on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.

Shannon - Group Training on Tues at 6:30 am & Sat at 9:00 am and One-on-One Training on Thurs 7:30 am. Spinning (2).

Karen W - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen, Cross Training Cardio 90 minutes. WW.

Marcy P - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen.

Brianne - Group Training on Tues at 6:30 am. Spinning (2).

Sara - One-on-One Training on Mon & Tues at 8:00 pm and Fri at 7:30 am. Spinning on Fri at 6:30 am. Boot Camp (1). Running 6 miles this week.

Karen/Kelley - Couples Training on Mon at 6:30 pm.

Stephanie/Luke - Couples Training on Sat at 10:00 am. 1:30 am. Training on own during the week once.

Riverhouse - Group Training on Tues 6:30 pm with Ellen and Thurs at 6:30 pm with Beth. Please do your weight routine one other day per week with your partner in the group along with the recommended cardio below:

Allana - 120 minutes

Marwa - Running 6 miles, Elliptical Trainer 45 minutes, Biking 45 minutes.

Leslie - 120 minutes

Don - Attend class this week both times!

Margie - Walking outside and on the treadmill for a total of 10 miles per week.

Nic - 120 minutes cardio.

Neveen - Walking on TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.

Janice - 150 minutes cardio of your choice. Back on her diet!

WEP's for the Week of Dec 29 - Jan 4

2008-12-27T17:59:00.000-05:00

My contact information:

ellen@n2shape.com (new e-mail address)

(703)9064413 Cell

Jim - Out of town. First training session after holiday on Mon, 1/5 at 8:15 am.

Carol - Out of town. First training session after holiday on Mon, 1/5 at 9:00 am. We will be training all of Jan on Mon and Wed at 9:00 am.

Edgar - Out of town. First training session again is on Tues, 1/6 at 8:15 am.

Susan - Running while out of town.

Wed, 12/31 for 8:15 am Training Session with Ellen
Thurs, 1/1 9:30 am Spinning
Sat,1/3 8:00 am Boot Camp

Fran - Not in the gym this week but will be walking on her Treadmill and staying active!

Back to training on Jan 5 at 11 am and Jan 8 at 9:45 am. Then this lovely snowbird flies away to Florida. Working on finding you a trainer while in Florida.

Gary - Out of town. First stretching session again on Wed, 1/7 at 9:45 am.

Neil - Training on Mon, 12/29 at 10:15 am. Do routine on own two times that week.

Brenda - Training on Tues, 12/30 at 6:00 am with Alfred. Spinning (1) Need to get in one other training session this week. Please e-mail me what is a good day/time for you and I will see what we have.

Foad - Training on Tues 12/30 and Fri 1/2 at 7:15 am. Please warm-up with 15 minute on the bike on Hills or Interval at Level 9/10.

Kimya - Training on Tues, 12:30 at 9:00 am. Spinning (2). Running (4 miles). Weight Routine on own (2). Stairs (4 flights).

Diane Fras - 12/29 7:15 pm CFA/Goal Setting; 1/3 10:45 am Training. 120 minutes bike.

Trishla - 12/29 6:30 pm; Training; 12/31 - Need to make our training session at 7:45 am or at 9:00 am instead of 12:45 am. Please let me know. Trekking - 4 miles. Zumba (1). Spinning (1).

Lynda - CFA on Mon, 12/29 at 11:00 am. Mon at 12:00 pm Body Conditioning or Group Training at 5:30 pm. Wei Yoga on Wed at 12:00 pm. Spinning (1). Cardio of your choice 180 minutes.

Darcy - CFA on Mon, 12/29 at 11:00 am. Group Training on Mon at 5:30 pm. Spinning (2) Treadmill on own (10 miles). Wei Yoga on Wed at 12:00 pm.

Maryl - Ice and compression of the knee? CFA on Mon 12/29 at 11:00 am if you feel up to it!!! Group Training Mon at 5:30 pm and Sat at 9:00 am. Pilates (2). Elliptical Trainer and Upper Body Ergometer (90 minutes for the week).

Diane Fitz - CFA the week of Jan 5. Can you make it on Thurs, 1/8 at 5:30 pm for a CFA? Please e-mail me to let me know. Spinning (1) Group Training on Sat 1/3 at 9:00 am.

Mak - Group Training on Mon, 5:30 pm and Sat 9:00 am. Boot Camp (1) Spinning (1). Run/Walk on TM (10 miles). 1 scoop of vanilla protein per day. I will bring your whey and red tube on Monday. New goals set for 2009! Let's get going!

Cris - Out of town the beginning of the week. Spinning on Thurs, 1/1 at 9:30 am with Ellen!!!!! Group Training on Sat at 9:00 am. Running 4 miles on own. Working on CFA to send to you by e-mail. Also working on reformulating your training program for 2009! Please check private e-mails.

Meg - Training on Wed at 7:30 pm. Do routine given twice per week. Swimming two times per week. 40,000 steps this week.

Julie - Training on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.

Alison - Training on Tues at 6:30 am. Spinning (2). Boot Camp (1). Cardio of your choice (120 minutes) Pushups 200.

Shannon - Out of town. Back on Mon, 1/5/08.

Karen W - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen, Cross Training Cardio 90 minutes. WW.

Marcy P - TBC on Mon at 12:00 pm, Tues at 9:45 am Training (warm-up with a 1 mile walk), Spinning on Thurs at 9:30 am with Ellen. Will bring red tube on Tues, 12/30.

Brianne - Out of town. Back on Mon 1/5/08.

Sara - No show for Boot Camp this past week???? Wedding is here. Training on Tues at 8:00 pm & Fri at 7:30 am. Spinning (2): Thurs at 9:30 am & Fri at 6:30 am. Running on own (6 miles).

Jenna - TBC on Mon 12/29 at 12:00 pm. Training on Tues, 12/30 at 11:15 am (instead of Wed at 11:15 am). Please call me at (703)9064413 or e-mail me at ellen@n2shape.com to confirm. Spinning (1). Pushups 200 on own. Sit-ups 200 on own.

Karen/Kelley - Training on Thurs at 10:30 am.

Charles - Training on Sat at 10:00 am. Warm-up with 1 mile walk on TM. Would like to see you do one workout on your own at home this week please.

Stephanie/Luke - Training on Sat at 11:30 am. Training on own during the week once. Spinning on Thurs, 1/1 at 9:30 am with Ellen!!!!!

Riverhouse - Group Training on Tues 12/30 at 6:30 pm with Ellen. Please do one other day per week weight training on own along with recommended cardio minutes below:

Allana - 120 minutes

Marwa - 8 miles Running. 60 minutes cardio of your choice on own.

Leslie - 120 minutes

Don - Out of town but hoping doing cardio on his own????

Margie - Walking outside and on the treadmill for a total of 10 miles per week.

Nic - 120 minutes cardio.

Neveen - Walking on TM 4 miles. Recumbent Bike 60 minutes. Elliptical Trainer 60 minutes.

Janice - 150 minutes cardio of your choice.

New Way to Receive WEP's

2008-12-27T17:40:00.000-05:00

While my son is away, I am working diligently to improve all facets of N2SHAPE's Services before 2009 starts. The first service that I have chosen to work on is how you receive your WEP! I decided to put the WEP in a blog format for the following reasons: no one will be left off of the e-mail list, all past WEP's will be archived so there will be a record, and you can make comments if you like so that I can read them right on the blog without having to send me an e-mail!

As I have done in the past, you will have a new WEP on Sunday. I will send out an e-mail for the first few weeks remding you to check the blog for your new WEP. After that, it will become your responsibility to check it each Sunday! Please remember, the blog's address is www.n2shapewep.blogspot.com.

Always,

Ellen

Your Dedicated Personal Trainer