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Get more fit with these treadmill tricks

Whether you’re a complete exercise novice or experienced gym user, chances are you’ve used a treadmill before. The treadmill is a great piece of cardio equipment that allows you to burn more calories, and build strength and endurance. But if you come unprepared and step on the treadmill without a real plan in mind, you […]

Break out of your gym routine

When was the last time you changed your routine at the gym? Most people stick to a tried-and-true formula of 30 minutes to an hour of cardio plus weight training a specific muscle group. The problem with doing that repeatedly is two-fold, however. Mentally, you become less engaged and less motivated to work out, while […]

Krav Maga Open House

First Defense Krav Maga is turning 5 & to celebrate, we’re offering an afternoon of free seminars!

Session list & registration link:

Session #1 – Kids Krav Maga (1:00-1:45pm)
Session #2 – Women’s Self-Defense (2:00-2:45pm)
Session #3 – Defending Knife Threats (3:00-3:45pm)
Session #4 – Developing a Fighter Mindset (4:00-4:45pm)
Session #5 – 3rd Party Protection (5:00-5:45pm)

for any of the mini-workshops.

Why Women SHOULD bench press

Despite what you have been told countless times, women should be completing the simple, yet important, bench press. It’s hard to determine where the notion that women shouldn’t do this lift came from, but it is simply not true. Let’s take a look at some of the myths surrounding the bench press and why women […]

Why you should add push-ups to your workout

While many of us may have unhappy memories of push-ups from childhood gym classes and sport practice, this classic exercise deserves to be reconsidered from an adult perspective. Not only is it incredibly simple to perform, but it can also provide a quick way to stay on top of your health and exercise routine if […]

Don’t labor after labor day

Now that Labor Day has come and gone, it is time to put away that bikini for another summer. Unfortunately for most ladies, it also signifies the time of year when workouts and diets fall by the wayside until it’s time to make those New Year’s resolutions again. However, by staying focused, you can maintain […]

How to go about choosing a personal trainer

Whether you’ve just joined the gym or have been exercising for some time, choosing the right workout for your body is crucial if you want to avoid injury and get fast results. While many people resort to the Internet as their exercise guide to the yay or nay of workout routines, the fact is we […]

The secret to achieving everyday wellness

We get it – it’s hard to build health and wellness into your modern lifestyle. We all lead busy, largely sedentary lives, and all too often it can feel like there just aren’t enough hours in the day to get everything done – perhaps even before you’ve given thought to exercise or other activities that […]

Choosing a cardio machine for your workouts

When it comes to cardio workouts, there are several machines available at the gym. Each machine is designed to burn calories, work a different set of muscles, and improve your overall fitness. But trying to figure out which machine is best can be difficult even for the most experienced fitness enthusiast, since there’s no one […]

Legs for days: squats to shape your lower body

Think all squats are equal? Think again. There are countless types of squats and many of them focus on different areas of your lower body. Not only do squats tone your legs and perk up your butt, they are a great way to burn fat. While the boring, normal body weight squats are good, here […]