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Ever worked out only to find you're not getting the results that you envisioned? Or have you found that you simply don't feel at your best despite following a dedicated fitness regime? Is your battle with the bulge less than victorious? Or do you compare yourself to others only to see that you're falling behind? If could be that you are making some classic workout mistakes!

You've motivated yourself to get fit and acted on this, so surely this should be enough to reach your goals right? Well, only if you're not making mistakes that are working against you and preventing you from looking and feeling great.

First Defense is now in Chevy Chase!

We are there every Monday evening (except on Holidays) from 7:30-9:00pm.

The location is:
Ohr Kodesh Congregation
8300 Meadowbrook Lane
Chevy Chase, MD 20815

Want to check us out? The first Monday of every month is a "First Timers" class, so you can just drop in, no experience necessary.

Runners love to talk about their passion: how far they cover each day, their preparation for the next race and the joys of a runner's high. Quite often you'll hear them moaning about their aches and cramps too, but these sprains and pains can be avoided.

While many men thrive on exercise, some have a hard time getting themselves motivated to work out. So how can you get yourself in the mood to get fit and stay fit? What motivational mantras can inspire men to get off the sofa and do something a little more interesting instead? Perhaps the promise of a buff body and toned masculine physique is all it takes!

Be like Beckham! Sculpt your six pack and perfect those pecs! Be a metrosexual muscleman! These days men are under as much pressure as women to have the perfect body.

We all know that a sedentary lifestyle is linked to obesity and disease and that more active people live longer lives. But why is this the case? Science could reveal an answer that links exercise and disease with the key being the effect working out has on women's hormones.

There once was a time when you would hop,skip and jump without a giving it a second thought. If you cast your mind back to when you were a youngster then being permanently active wasn't a conscious decision. You didn't walk when you could run and being made to sit still was a punishment.

A sense of camaraderie and community is what really sets a fitness centre apart from the standard traditional style gym environment. Today, fitness is not just about having fun but being around like-minded, supportive individuals too. And who better to work out with than your friends? Recent reports suggest there is an emerging trend, in the US at least, for fitness parties, where during birthday and other celebratory events you include some type of enjoyable working out session, where everyone can join in.

The beauty of a personal training session is that it's just that, 'personal'. Forget cookie cutter workouts and generic exercise plans: what better way to get fit than have your very own fitness guru at hand? With this type of workout gaining popularity, the number of Personal Trainers has increased.

If you thought heart disease was a health problem of the modern age, brought about by junk food and our internet-fixated sedentary lifestyles, then think again. CT scans of ancient mummies have  revealed our ancient forefathers also suffered the hardening of the arteries that this disease brings.

Over-exercising may sound like something of a joke, especially to those who have to force themselves off the sofa to workout. However, not only is it a very real problem but it can have a negative impact on every area of your life, beyond the purely physical effects! Your work, social and home life, as well as the relationships you're involved with can all suffer if you have this type of imbalance.