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 23rd, 2015

WomensFitness_April23_AThere are a hundred and one ways for women to build and maintain a physically healthy body but it is a balanced workout routine that works best for most people. But where is the best place for this? Is exercising at home better than at the gym? Well everyone has their own opinion. For some, working out at home is preferable to sweating it out at the gym, whereas others simply need the gym environment to get them in the zone. If you're still not sure which is best for you, let's look at the benefits of each so you can decide for yourself.

Working out at home

Sometimes life can get in the way of you reaching your fitness goals and, when it does, you will find it hard to spare time for a quality workout session. Not to worry - whether you’re an office worker or a mom with a busy schedule, you can always come home to partake in a few minutes of hassle-free exercise. At-home exercise has its own benefits of course, and here are some reasons why you could ditch the gym and work out at home.
  • Cost-effectiveness - If you choose to exercise at home, you’re cutting the cost of gym membership that could be well over $1000 per year, including joining fees and sundry expenses. You’re also saving travel expenses to the gym.
  • Minimal equipment necessary - Working out at home doesn’t require too much equipment, if any. A simple workout station will often suffice for most women who want to get in shape. And you can perform certain workouts - like squats, lunges and pushups - without the need for any equipment other than a mat.
  • Get creative - Working out with limited equipment means you need to be creative and put together your own routines, and for that you really have to educate yourself. Finding out and testing new workout moves can be challenging and fun, two qualities of any successful workout routine.

Working out at the gym

Your day might be busy as it is but, if you’re serious about getting a healthy body, you will manage to hit the gym whenever you can. Here are some benefits exercising at the gym has over home workouts.
  • Motivation - When you invest money in something, you tend to care about it more. So when you pay for a gym membership, you are committed to joining the gym no matter how long or how far it takes to get there. And being near other gym members with the same mindset of getting a fit body is the perfect motivation to fire up your commitment.
  • Diversity of equipment - Many gyms have a wide range of exercise machines, making it possible for you to develop the muscle group of your choice. You can do a variety of exercises at home with a few dumbbells, but it will never be as good as a fully-equipped gym.
  • Fitness classes - Some people join the gym to benefit from group exercises and the extensive range of classes on offer. From yoga to bodycombat and zumba, you can experience diversified workout sessions, which can make your routines more interesting and worthwhile.

The bottom line

Working out at home is more popular than ever, since it’s convenient, cheap, and less intimidating for less confident people. In comparison, working out at the gym gives you a sense of purpose that increases your commitment to your fitness goals. Our advice is to choose the place that best suits your lifestyle and personal preferences to get optimum results or if you can afford it, you get a good balance of the two.
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April 22nd, 2015

ExerciseGeneral_Apr22_AWhen it comes to losing weight and getting a toned body, we rely on gym workouts for the best results. Most gyms have all the equipment you need - treadmills, weight lifting benches, and exercise bikes to name just a few. Of course, once you purchase membership, you probably have a general idea of what to do at the gym. But do you know what not to do? The gym is a communal place, and it’s important to learn gym etiquette as you’ll be working out alongside others. To help you maintain an atmosphere where everyone is comfortable, here is some behavior you should avoid doing at the gym.

Hogging the machines

Waiting lines are bound to form during peak hours, especially in a gym where there is not quite enough equipment for the number of members. Yet some people leave their towels and personal belongings on a treadmill while they stroll over to talk with neighbors. The problem is that someone else will hesitate in using the treadmill, because they think it’s occupied. Spending too much time on one piece of equipment is also inconsiderate. Gym etiquette states that when you’re done with a machine, you should take your stuff and move on to another, and let others take your place.

Not wiping sweat off equipment

You’re not doing anyone any favors by leaving a machine dripping with your sweat. It’s unsanitary, and will make the equipment look less than inviting to other members. Before you use machines or benches, make sure you place a towel on them. When you’re done, take a few extra seconds to wipe any sweat off.

Misplacing weights

The weight racks are there for a reason: to separate different dumbbell sizes and to hold the dumbbells after use. You’ll annoy other gym members if you don’t return dumbbells to their original places. Also, be careful not to drop weights on the floor. The sound and vibration can cause a distraction, and you could injure yourself and others around you.

Being the ‘know it all’

Newcomers will usually appreciate advice on handling the equipment and some bodybuilding tips. But most people who are working out have their own groove and pace. So don’t go around telling others they’re doing it wrong and making suggestions - your way of doing things might well be unsuitable for them. If you think someone is doing something dangerous, notify a nearby trainer instead of stepping in. If you really want to give advice to someone, take the time to become friends first.

Using your cellphone

Phone conversations are not recommended in the gym. A call from your friends could disrupt the focus of nearby gym members. Also, focusing on your phone while walking aimlessly around the gym can cause injuries - you could easily walk into a machine or interfere with someone else’s workout. Therefore, you should avoid using your cellphone in ways that might disturb others. An exception is perhaps listening to music while you’re burning it out on the treadmill or while using other equipment.

Crossing someone’s private space

The gym can be packed at certain times, especially on weekend mornings or after working hours. There may not be enough space to accommodate everyone. But this doesn’t mean that you should be careless and encroach on someone else’s workout space. Either find another spot for your workouts, find another exercise, or wait patiently for your turn.
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April 16th, 2015

WomensFitness_Apr16_AWomen can train as hard as men, but the results they get are never quite the same. The fitness differences between men and women are closely related to genetics and hormones. So don’t worry if you’re not achieving the same fitness goals as your male friends - your bodies are built differently, and what works for him may not be suitable for you. Understanding the differences between women’s and men’s fitness is important if you want to find the exercise routine that works best for you.
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April 15th, 2015

ExerciseGeneral_Apr15_AWhen it comes to exercise, getting a proper recovery after a workout is essential to repairing muscles and improving your performance. Muscles need anywhere from 24 to 48 hours to repair and rebuild, and working them too hard for long periods of time may lead to tissue breakdown rather than building. Unfortunately, most people want to get quick results from their exercise routines, and therefore push themselves too hard without having a post-exercise recovery plan. You have to take a break after workouts to allow your muscles to recover. But recovery doesn’t mean sitting in front of the TV, chewing on your favorite snacks and gulping down fizzy drinks.
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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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