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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April 9th, 2015

WomensFitness_Apr9_AWhen you first started a workout program, whether to get in shape or to drop a few pounds, your motivation and excitement were high. After a few weeks of a vigorous routine, however, the enthusiasm began to wear off. Running on the treadmill suddenly became another chore to tick off your to-do list, and the dumbbells felt too heavy to lift. You started skipping your workouts, began sleeping in, and increasingly found alternate ways to spend your time. Staying true to your workout routine is difficult enough, but even more so if you’re not having a good time with it. If this sounds all too familiar, maybe it’s time to try something new.
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April 8th, 2015

ExerciseGeneral_Apr08_ANo-one considers massage an exercise - we all think of laying back and being pampered as a treat. But the truth is that there are great health benefits to be derived from regular massage therapy. In conjunction with other activities as part of your exercise routine, massage can help you keep both your body and mind in great shape. Of course, it’s also something many of us love to indulge in - so if you’ve been doing a good job of sticking to your fitness regime, reward yourself with a delicious massage. Here’s why you’ll thank us for the tip.

It boosts immunity

Your body has its work cut out every day, protecting you from the countless germs and bugs that are everywhere around us. That means sometimes it just needs a little tender loving care to keep it firing at its best - and massage is great for that. The effects of Swedish massage and lymphatic massage are believed to help increase the body’s count of white blood cells, which are vital in fighting infection and disease. Massage can also reduce the level of cortisol, a steroid known as the ‘stress hormone’ which destroys the cells that are the backbone of your body’s immune system. With cortisol levels cut, the body’s immune cells aren’t as compromised and it’s better able to protect you from coughs, colds and more.

It encourages relaxation

No points for guessing this one - it’s the reason most of us choose to have a massage in the first place. There really is very little like laying back and having your aches and pains soothed away by someone trained and truly talented in the use of their hands. But beyond the general feeling of wellbeing, the relaxing sensation is induced by massage normalizing soft tissue like muscle, connective tissue, ligaments and tendons, which can become tense in the course of our hectic day-to-day lives. What’s more, massage can release nerves and deeper connective tissues, and increase the body’s blood and lymph circulation.
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April 2nd, 2015

164_HealthYou’ve finally gotten into the groove of your new exercise regime. You’re hitting the treadmill, lifting weights, swimming and so much more. Already you’re feeling the benefits of what a consistent exercise routine can do for your body and general disposition. But then the unthinkable happens - injury. When we get into the groove of exercising, it’s easy to forget that our bodies can break down. The truth is that we need to be mindful, because an injury can bring a routine to a screeching hault. And once you’re out of the exercise habit, it may take you weeks or even months to get back into it. Here are some of the most common exercise injuries, and how to avoid them and keep up with your workout routine.

Ankle Sprain

All of us have twisted an ankle at some point, and when you run it’s even more likely you’ll fall victim to this very common injury. Just because you’re on a treadmill doesn’t mean you’re immune.
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April 1st, 2015

ExerciseGeneral_Apr1_AYou’re tired from a long day of hard work, because the boss has been giving you a hard time. The traffic’s bad, and you’re late to pick up the kids. If you’re continually stressed out, you can easily become depressed, which could lead to other health-related problems. But the good news is that you can ward off depression with regular exercise. Studies have shown that exercise is not only good for your physical fitness, it’s also beneficial for your mental health.
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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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