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In 'Getting ripped!' we looked at what abs are and also the benefits of working on your six-pack. It's not about vanity - although let's face it rippling abs look pretty good - but also about the body benefits strong abdominals bring, such as better breathing, flexibility, greater range of motion and movement, not to mention stability and core strength.

Can exercise keep you young? Well, according to a fascinating UK study there's a molecular link between exercise and your cells being biologically younger, which in effect links exercise to healthier and slower aging. There's no doubt that keeping the weight off, focusing on functional fitness, and improving your health with cardio, can make you feel great at any age.

Grabbing a piece of toast as you rush out the door; a convenient bite to eat at your desk or in the car for lunch; snacking to avoid an afternoon lull; rustling up a quick dinner at night or flopping onto the sofa with a takeout. Does any of this sound familiar? It's easy to let time and daily work and chore demands ruin your set mealtimes but if you're on the go it's important to not let your diet go!

If you're so busy that food becomes either an afterthought or a fattening feast gorged in haste, then something has to give.

What we’ll cover in the Foundations Course: *Basic Striking Using Hands, Elbows, Knees, & Legs *Defending Strikes *Releases from Chokes *Releases from Headlocks *Releases From Bearhugs *Releases from Wrist Grabs *Using Common Weapons for Self-Defense *Defending Yourself on the Ground *Dealing with Stress *Developing the Proper Mental Attitude Where: First Defense Krav Maga 291 Sunset Park Dr. Herndon, VA 20170 When: The course runs every Monday and Wednesday night from 7-8pm from April 7th-30th.

Want killer abs? Less excess baggage? Or to be able to run a marathon? There's nothing wrong with having really specific fitness goals, and in fact clarity can help illuminate the way forward and allow for an effective exercise strategy to be set in motion.

Nothing says 'manly' like a ripped six-pack. Fashions come and go but looking buff with killer abs is a timeless sign of masculinity. Those rippling muscles and washboard stomach show that a  man really cares about his physique, is active and tries to eat the right foods.

Overweight; underweight; lacking definition; lusting after perfect abs; planning to run a marathon or simply seeking a better quality of life; there are 101 reasons that you might want and need to get fit in a focused way for a specific reason. This is why over recent years, the fitness world has seen the rise and rise of the personal trainer, as more people realize that one-on-one training combines effective training with fast results.

In March, First Defense will hold 2 focused Krav Maga workshops. Because of Eyal's visit in February, we weren't able to schedule our regular monthly workshop that month. So, to make it up, we're having 2 workshops in March! Sunday, March 2, 11am - 1pm: Defending Others - 3rd Party Protection Workshop REGISTER HERE   In this workshop, Head Instructor Nick Masi will take us through various scenarios incorporating the need the protect or defend others.

First Defense is now offering classes for beginners on Wednesday nights at 7pm and Saturday mornings at 11am. These classes will focus on fundamentals and lower level curriculum. For beginners not completely comfortable with jumping into our regular mixed-level classes, these beginner classes are a great way to build your fitness and skills.