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 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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March 11th, 2015

ExerciseGeneral_Mar11_AHave you ever wondered why you never seem to lose weight despite spending day after day on the treadmill? You’re putting so much time into your workout, but you find yourself getting few if any results. If this dilemma sounds familiar, it’s time to examine your workout routine and realize that your chosen exercise may actually be the problem. Here’s why running may not be the best option when it comes to shedding weight.

It’s time consuming

There are no ifs, ands or buts about it: running is time consuming. Very few people run for 15 minutes or less (and if they are, they’re not doing much to burn calories). There’s really no point in strapping on your Nikes and hitting the pavement or treadmill for anything less than a half hour. And most people run for much longer.
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March 5th, 2015

WomenFitness_Mar5_AWhen it comes to running, fatigue and exhaustion are common complaints, even for the most experienced runners. Aerobic respiration aside, there are several reasons why you feel tired and need to take a breath after running a certain distance. Some of these factors include dehydration, weather conditions, and your physical fitness. But the difference between seasoned runners and amateurs is the ability to keep a running pace under disruptive conditions. So if you’re burning out after a mere 10 minutes of running, applying these strategies will help you cover longer distances and more importantly, help prevent injuries.

Keep it fresh

Make your running experience more fun and exciting. This means everything from changing your routes to entering a race for fun rather than the competition. Jogging on the same path every time can get boring, and before long you’ll be dreading your running sessions. Many people run the same routes every time and focus on quickening their pace to get better time records. The results are neither healthy nor productive.
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