The Benefits of Bananas

I don’t know about everyone else but I love bananas. I eat them all the time, they are my go to snack. They are convenient, versatile, delicious (especially with a side of peanut butter), and good for you.
Bananas are high in potassium which is vital for our body to function. This is especially true for women who are over the age of 50. A recent study showed that women who ate potassium rich foods decreased their risk of stroke by 12%. These women were also 10% less likely to die from any health related issues. High potassium is also linked to reduced risk of stroke and preservation of muscle and bone density. Potassium has also shown to be beneficial in lowering pressure as well as with cellular function, and in preventing muscle cramps.The fiber content is also very high in bananas which can aid in digestion. One banana can provide about 10% of your daily fiber intake. This fruit also provides a great source of energy, and ​with roughly 30 grams of carbohydrates they are great to consume before workouts. Carbs are essential for fueling workouts and helping you power through your tough session, they are also vital for the nervous system to actively function, ensuring that your body responds and reacts quickly.
Aside from being good for you bananas can also be used as healthy substitutes in cooking. Instead of butter try using a mashed banana. They’re​ great in muffins or cookies, providing sweetness and moisture. A sliced banana is a great addition to cereal or oatmeal and frozen bananas are always a good option to add to your smoothie. So go ahead…chow down on some bananas, you won’t regret it.

Great News!!!

We finalized our distributorship with Quest Nutrition last night!  Quest specializes in health food, high-end meal replacements and healthy snacks! We will be offering a full list of their products in our online store at discount prices, including pasta, protein bars, chips, and peanut butter cups.

In a very short time Quest revolutionized the health food industry. Their products are made from quality ingredients that don’t sacrifice the flavor. Not only are these items delicious but versatile as well.The protein bars IMG_0192have ventured far from your typical sports nutrition bars and can be used in everyday recipes! As part of our new addition to our store we will be posting recipes that you can use with these products! Make sure to check it out! For even more recipes and information head over to the Quest Nutrition Website!


RTBAV LOGO Experts agree that the single most important step toward ensuring your personal safety is making the decision to refuse to be a victim. That means that you must have an overall personal safety strategy in place before you need it. To help you design your strategy SOFT is pleased to now include the NRA’s Refuse to Be a Victim program. Sign up now for the inaugural program on Oct 25th at Sharpshooters Range in Lorton, Va.

14 More Better Prepared!

Fourteen more people are now better able to recognize and avert potentially life threatening problems before they occur! So far SOFT has worked with over 200 individuals and groups better preparing them for the unexpected.

When you expect the unexpected doesn’t that make the unexpected expected?

Personal Protection Training

Mark your calendars for the weekend of Oct 25 – 26!!

Oct 25th Refuse to be a Victim.  Info.

Module I – Civilian Safety Awareness Program
Module II – Fight Back
Module III – Back off!


S.O.F.T. will be running a full day of personal protection training in Alexandria, Virginia!  Three separate te sessions will cover most aspects of personal defense with the morning devoted to situational awareness and augmented, unarmed defense.  The the afternoon hands on practice.

For the Oct 26th Flyer Click Here.


The morning seminar is SABRE’s CSAP which teaches you how to avoid bad situations, and to safely use pepper spray to thwart an attacker. Click here for more information.


SESSION II–Fight Back 

No nonsense, reality based self defense. Learn basic, and some advanced techniques for countering chokes, and grabs. See, and practice ground escapes and learn to strike with force and use improvised weapons to defend yourself. Students receive a Travel Wrench Key Ring/Impact Tool and will be trained in how to use it in self defense. Click here for more info.


The next step after Fight Back.  This session offers real-world practice in a proven self-defense system.  Here you will learn and perfect counters to the most likely attacks and grabs.  Students will build muscle memory with repetitive, hand on instruction from experts.  Muscle memory will increase your ability to naturally react to dangerous situations without having to think about what do next!  Click here to learn more.

Sign up for Multiple sessions and save!

Sign up for two or more sessions and receive a 15% discount! Multi-family member discounts also available. Email

To register click here.