News/Events

February 13th, 2015

The 8-Week Krav Maga Self-Defense Course at First Defense

Experience the world’s most popular and effective self-defense system at First Defense Krav Maga.
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March 26th, 2015

WomensFitness_Mar26_AYou know that it’s important to stick to a regular exercise routine in order to stay healthy. You may have been told that skipping exercises means you are lazy. But this is far from being true. Sometimes your body is simply not ready to exercise, and you shouldn’t beat yourself up for missing a day or two of working out if you have a valid reason to do so. But how do you know when it’s fine to skip a workout, or when you’re just being plain lazy? Here are some situations when it’s perfectly okay to cut yourself some slack.

You’re not feeling well

If you have one or more of the following symptoms, it is better to avoid exercise. This is not a time for adhering to the motto ‘no pain, no gain’.
  • Sickness - When you’re not feeling well, whether it’s from fever or stomach issues, you should skip the gym and provide your body with the rest it needs to fight off illness and recuperate. Exercising while you’re sick will break you down rather than build you up.
  • Fatigue - Fatigue from overtraining is quite different from the tiredness we feel after a long day. If the soreness is severe, then perhaps it’s a sign that you’re pushing yourself too hard. In this case, take a day or two off, and think about decreasing the intensity of your exercise routine.
  • Injury - There are two types of pain when it comes to exercise - the ‘good’ pain and the ‘bad’. Good pain refers to sore muscles after a challenging workout, while bad pain is a nagging type that persists, making you feel like something is wrong. You’re not doing yourself any favors by pushing through workouts with your injured limbs. Exercising while you have an injury will only aggravate it and could lead to graver problems.

You didn’t get enough sleep

Sleep deprivation is never good for your body and mind. If you have sleeping issues, it’s perfectly okay to skip the gym and focus on getting a good night’s rest. Forcing yourself to exercise after sleepless nights could worsen the problem. You’re probably not going to have a great workout if you’re feeling exhausted, and there’s a real possibility of injury if your mind and body aren’t sharp and focused on your exercise routine.

You’re just plain tired

If you’re new to the whole idea of working out, it’s easy to feel overwhelmed. Your body needs to adjust to your workouts, and this will leave you feeling tired. There’s a difference, though, between exhaustion and giving up on your workout routines just because they’re hard. Only skip a workout if you feel you really need to. That way you stay on track while avoiding suffering from burnout by making yourself hate the gym before you’ve even got properly started.

You’re busy

There are certain times when life really gets in the way of your workouts, whether it’s working late hours, going to a doctor’s appointment, or picking up the kids from school. Whatever the reason, you find it hard to fit in your workout that day and you feel guilty about it. Well, you shouldn’t! There’s more to life than working out and, if you’re genuinely busy, sometimes skipping a workout and dealing with the issue at hand is better than letting chores - and stress - build up.
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March 25th, 2015

Exercisegeneral_Mar25_AIf you’re getting tired of your usual workout routines in the gym, maybe it’s time to diversify by trying a water exercise - swimming. Swimming boosts your general physical fitness. It allows you to workout with very little impact on your body, meaning you can relax your joints and muscles while submerging yourself in the pool. Also, swimming doesn’t feel as grueling as other types of exercises, making it an excellent and enjoyable workout. If you’re still hesitant about taking the plunge, here are some health benefits to convince you.

Burns calories

As with any exercise program, swimming helps you to lose weight. Spending an hour in the pool can burn anywhere between 300 and 600 calories. The exact calorie burn depends on your body weight and the intensity of your swimming workout and of course the type of stroke you use. But burning calories is not all you get from swimming. Most swimming moves use every part of your body and, in performing them, you can actually boost your metabolism during and after your swim, which further helps in losing weight.

Builds muscle mass

Here’s a quick fact: water is twelve times as dense as air. But what does this mean for swimming? It means that swimming is a far more effective way of building and toning your muscles than any other type of exercise on land. Take running for example - when you run you’re only moving your body through the air. But when you swim, you’re kicking and propelling your body through water, which is much denser than air. This turns swimming into a resistance exercise where you can build your muscle strength.

Improves flexibility

Swimming involves using a lot of body muscles at the same time, which helps your joints stay loose and flexible. Your arms throw into wide arcs, your legs wade through the water and your head turns from side to side. With every movement, you’re lengthening and stretching your body, improving your flexibility in the process.

Prevents health problems

Swimming is an aerobic exercise that can fight off diabetes by helping you maintain better control over your blood sugar and cholesterol levels. Swimming also strengthens your heart, by making it larger and more efficient in pumping blood through your body.

The swimming strokes

You can make swimming more enjoyable by learning how to swim properly, because each of these swimming techniques put your body into different positions and use different muscles.
  • Freestyle - properly called the front crawl, this is the most common move because it generates the most speed. The freestyle technique consists of bringing your arms over your head and into the water one at a time, while kicking your feet hard.
  • Backstroke - this is similar to the freestyle, except that you float on your back. It is the least intensive of all swimming moves, ideal for relaxing your body after a rough day or an intense workout at the gym.
  • Breaststroke - a stroke that uses a frog-style kick. Your arms will sweep out from and then back into your breast. Breaststroke requires good coordination, because your upper and lower body need to sync together.
  • Butterfly - the most difficult move to perform. You need to swing both arms over your head at the same time and push them into the water to propel you forward. Your legs will stay straight as you kick them through the water.
Swimming burns calories, boosts metabolism, and firms your body without putting too much stress on your muscles and joints. If you’re interesting in swimming, give us a call and see how our programs can help.
Published with permission from FitnessAdvisory. Source.

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March 19th, 2015

Fit 164_AEva Longoria has an awesome butt. Wouldn’t it be great to have one just like her? While it might seem like this idea is impossible, there are a couple of classic exercises and one obvious, but often overlooked, idea that can make a world of difference for your behind. Here’s how you can tone your glutes to get the rock solid booty you’ve been dreaming of.
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March 18th, 2015

ExerciseGeneral_Mar18_AWalking has never had the same level of trendiness or excitement about it as other exercise methods. Who would want to walk when they can run, swim, practice yoga, dance zumba? It is written off as a dull, functional exercise that only warrants being considered if you’re going to do it anyway. In other words, if you’re going to walk to the shops then you can gloat about the health benefits it gives you, but you’re not going to go out of your way to deliberately fit a daily walk into your routine. Here’s why those preconceptions are all wrong, and why walking is the way to a healthier you.

It’s easily built into your day

We all need to walk - to work, to pick the kids up from school, to get to the grocery store. Instead of seeing this walking as nothing more than a chore and a means to get from A to B, seize the opportunity to exercise. The great thing about walking to get fit is that it needs no equipment and you can do it just about anywhere. Of course, the further, faster and more intensively you walk, the more benefits you’ll derive, but any and all walking is great for you, especially if you’re doing it in addition to your existing exercise plan. So the next time you consider driving to the cinema, the store or even the gym, leave your car keys at home and take a stroll instead.

It’s great for creativity

No matter what it is that you’re seeking inspiration for - a college paper, your life memoirs or a simple gift idea - chances are it’s going to be harder to find if you’re sat still. Creativity is scientifically proven to be boosted by exercise, and by walking in particular; just a short stroll has been shown to increase the ability to see a situation from a different perspective. Whether on a treadmill or out in nature herself, the creativity spike that you enjoy as a result of walking appears to last for some time after you stop exercising, too - and multiple short bursts of walking could give you even greater inspiration.

It stops you from sitting

Fact: every one of us spends too much time sitting down. And we don’t even sit like our ancestors in cross-legged or kneeled positions, which help maintain strength in the back, legs and glutes. Instead, we spend our lives slouching on chairs which has an adverse effect on our pelvises and our circulation. We spend as much as 21 hours a day sitting or lying down, causing reduced blood flow, increased blood sugar levels and more serious problems besides. Getting up and going for a walk is a simple and effective way to limit the amount of time we spend in sedentary positions.

It’s healthy

Forget the idea that sweatier, more intense forms of exercise are the only ones that deliver health benefits. Build a brisk walk into your schedule on a regular basis and you’ll feel the results in lower blood pressure and blood sugar levels, reduced cholesterol levels and better moods. It stands to reason - what better way to wake up and put yourself on a good footing for the day ahead than to take a stroll at sunrise? With the natural high brought on from the release of endorphins and serotonin, walking is a great way to clear your head and get some perspective on life, and of course it gives you the opportunity to explore your local area too. What’s more, because walking is a low impact exercise, your chance of injury is low.
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March 12th, 2015

WomenFitness_Mar12_AThe idea of not losing any weight after long sessions of vigorous workouts is horrible - especially for those who stick firmly to their diet plans and workout schedules. Some may relate the lack of weight loss to their excessive eating habits, but there are actually several other factors that contribute to losing weight. So if you’re doing everything ‘right’ - whether it’s keeping track of calories, doing regular workouts or drinking plenty of water - and the weight still won’t disappear, maybe it’s time to take a closer look at your daily routines.
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