All classes cancelled for Thursday, Feb 13.

Stay warm & if you need to go out, drive safely.

If you are still exercising to the beat of Survivor's classic  Eye of the Tiger song then the chances are you can't get enough of the oldies, you love Rocky and are still wearing leg armers and a sweatband. Perhaps it is time to update your workout playlist.

Do you feel the love this Valentine's Day? Love for yourself that is! You might find that by doing so you create the right motivation to make some positive, beneficial changes in your life. If you are not at the fitness level you'd like to be, perhaps because you are out of shape or overweight, then it might be time to turn Cupid's arrow towards hitting a fitness target.

It's a stereotype but it has to be said, that many men are not that hot when it comes to self-reflection, connecting with their inner core, and cherishing the essence of who they are. The problem is though that without this 'togetherness' you can easily end up on the wrong track in life, and that includes your health.

Fitness and exercise is part of the everyday lifestyle of so many people. However, with so many different ideas on what works and what doesn't it can be confusing to know what are fitness truths and which are not. What is true is that there are many fitness myths that simply won't go away regardless of science proving them to not have any weight.

The weight loss industry is huge. No pun intended! However, while many women lament their excess pounds and obesity is a real issue in the world of modern, sedentary lifestyles, diet and weight can become too much of a focal point for some women. This can lead to women not working out in the right way because they are only aiming to weigh less.

It's nearly the end of January 2014 and let's face it, a lot of us have yet to start our planned new fitness regimes. But it's challenging to be a self-starter if you lack exercise experience or have been out of the fitness game for a while.

January 24th, 2014

It's our policy to follow Fairfax County Public Schools for inclement weather closings.  Therefore, all classes at First Defense are cancelled today.

There's lots of advice out there on how to improve your fitness levels and how to really make the most of different training styles. However, what if you are an absolute beginner and need some solid tips on how to get off the starting blocks? If you want to set out on a fitness journey that's going to take you down the right track for the rest of the year, rather than be an uphill struggle, then you just need to follow some simple ideas.

2014 might be the Year of the Horse in Chinese astrology but there's no reason why it cannot be the Year of the Man too. For any man who wants to lead a fit and healthy lifestyle, the start of 2014 might be just the catalyst to get you going.