If it isn’t the odd smell in the changing room or the utterly tantalizing proposition of happy hour, then it might be the thought of inevitable post-workout aches and pains that deters one from visiting the gym. Many chalk it up to overdoing it while others see this as sign of growing muscle mass; yet no one seems to realize that they may be making some common mistakes while getting their sweat on (yes, tiny ones still count). So here are a few common gym errors to be aware of during your next visit.

Monday February 15th, 2016- All First Defense Krav Maga Classes are Cancelled

Due to Dangerous weather conditions all evening classes are cancelled. Roads are forecasted to be icy due to low temps. Stay home and stay safe! We'll see everyone in class tomorrow!

Hot flashes, anxiety, depression. These are some of the symptoms of menopause. When you’re experiencing them on a daily basis, it can feel totally overwhelming, and many women find it difficult to cope. So what can you do? While it may sound surprising, exercise can really help.

It is undeniable that there are many health benefits attributed to exercise. However, for those working out to lose weight, it is not enough to exercise only. When you increase your levels of physical activity, the body can find a way to adapt. Therefore, just because you exercise more doesn’t mean you will also lose those additional pounds you’ve been hoping to drop.

It's that time of year when we start seeing storefronts packed with images of cupid, and restaurants increase their prices with “special menu sets” to take advantage of that international celebration of love - St. Valentine's Day. Of course, the most common symbol of love is a big red heart.

When it comes to a healthy lifestyle, exercise is undoubtedly important. But is there ever a time when it’s best to skip a workout session or two? While it may sound surprising, sometimes that’s exactly what you should do. If you’re trying to reach your optimal health, exercise isn’t always the answer.

The world is trending away from the ideal body being a skinny one or that a woman should starve herself in order to be beautiful. The fitness magazine ‘Women’s Health’ recently joined in this "real-body" movement by banning the phrases “bikini body” and “drop two sizes” from its publication.

First Defense Krav Maga will be closed on Tuesday Jan.26th.

Due to road conditions and more than 50% of Fairfax County residential roads still needing to be plowed and the evening re-freeze. We have decided to cancel all classes for the day. Your safety is our priority.

****ALL CLASSES ARE CANCELLED****

MONDAY JANUARY 25TH, 2016

Due to the extreme weather conditions, All Classes are Cancelled for Monday January 25th, 2016.  Your safety is important to us. Many of the neighborhood roads are still impassable and we are still trying to dig out.

Are you one of those women who spends hours on cardio machines each week and refuses to go anywhere near the weight machines at the gym? Do you feel overwhelmed, or even intimidated, by the array of strength machines populated by muscular men? Well the good news that is you’re not alone, and an even better news is that you can easily use these machines like an expert after just a few minutes of training! So take a step from your comfort zone, give these machines a go, and you’ll likely experience greater strength and endurance in no time.