TRX / Cross Training
Bootcamp Starters!
02/05/13 14:35
Hey all new Bootcampers,
Great job at classes! Make sure you hydrate well and have a healthy balanced meal afterwards. If you are sore the next few days, that is completely normal and just means your body was working well!
If you would like to take a before and after picture, let us know and we can do that in studio. We can also do your complimentary body analysis so you can see your progress and stay motivated.
Please check out and join our Facebook group for Define Defense boot campers and you'll see tips and advice, discuss the classes and other events etc.
https://www.facebook.com/groups/326729627456891/
Great to have all of you, looking forward to many more classes! As I mentioned, one of our instructors is out next week so if you would like to do the picture or body test, please let me know so we can do it this week after your next class or the week after. Make sure you register online for classes since some are getting full. Don’t worry, if they get too busy we will add more classes and series. We have plenty of class times and opportunities to help you reach your goals!
PLEASE READ THIS LETTER IF YOU ARE A NEW BOOTCAMPER:
Bootcamp Letter
If you have any questions or comments, please contact us at Info@DefineDefense.com or send us a message!
Thanks,
Sander Vanacker
Owner Define Defense Martial Arts & Fitness
www.DefineDefense.com
www.TrainerVanacker.com
Find us on Facebook & Twitter!
0 Comments
Fitness Member of the Month April 2013
21/04/13 12:45
Define Defense's April Fitness Member of the Month is Brian C! Brian is a hard working athlete who never gives up and never complains. He has made a ton of progress and is STRONG! Keep up the good work.
Three Favorite Ab Exercises with TRX Suspension Band HD
26/03/13 14:27
By Sander Vanacker, owner, instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
www.TrainerVanacker.com
Inside Grip TRX Chest Press
10/03/13 15:13
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Your Environment Determines your Success
09/03/13 15:12
First of all, I love my clients. I love training with them, talking to them and instructing them. In our studio, we do our best creating a supportive and friendly environment for our clients. This creates a fantastic group atmosphere with people getting along great, supporting each other and having a great time together.
I see people smiling over and over. They have a great time working out together and enjoy coming in. The environment we have in our facility encourages clients to get to know each other and it appears some become great friends once they get to know each other before and after classes.
However, the key part of this paragraph was WORKING OUT. People come to Define Defense, its instructors and myself to get a great workout and learn valid skills. All our instructors are certified and very experienced in their field, whether it’s TRX, kettle bell, personal training or Mixed Martial Arts & Brazilian Jiu Jitsu.
Group atmosphere is important and we make sure it’s where it needs to be but our absolute priority is offering a superb training experience in a clean and hygienic facility with skilled instructors. That is also what I expect from clients. I want their priority to be working out or learning, not only socializing. I see many studios and instructors focussing so much on socializing and chatting away that they forget to prioritize the workout. Isn’t that what we go to classes for? Some instructors chat too much, talk about unrelated topics or even hang out with clients in inappropriate or unrelated situations. Even though some people enjoy this, I believe it is unprofessional and very unproductive for your workout program.
If you take your training seriously, you will focus on training. If socializing is that important to you, perhaps you should join some other club. Don’t get me wrong, I think the social aspect is important and VERY enjoyable. However, I do not believe that you should go to a gym for the social aspect only.
More and more you see some organizations, instructors and brands that focus on the social aspect so much that people oversee it lacks in quality or safety. When I went to the gym before I opened Define Defense, I put in my earphones, killed my workout and left. Sometimes people were there before I came in until after I left and didn’t drop one drop of sweat because they were chatting away (or trying to pick up someone). Sometimes group classes stop the entire class for extended periods of time to chat away or yell at someone to motivate them. Not my kind of training… As an instructor, you need to have people work and learn as much as they can during that timeframe for maximum productivity. And if you need extra motivation, the trainer should make sure to motivate you and not have the other clients do it.
As an athlete or someone who is serious about any goal in life, always surround yourself with the best best possible people. Leave politics out of it. If you surround yourself with less skilled or lazy people, you might be among the better ones in that group but never reach your full potential as laziness and the act of compromising is contagious. If you surround yourself with better and hard working people however, you will be constantly challenged, motivated and become the best version of yourself. Be serious about your training and decide where you will become the best you can be. If you like an instructor and they leave but are replaced with someone else, give that person a chance. They just might be a whole lot better!
When I go to the gym, I’m there to work out and learn. Other might have different reasons, which is fine. I do believe in having a great relationship with your trainer and I care a tremendous amount for my clients (and always have a fun time training them). Maintaining a professional relationship is key though. As my clients know, I’m always there for them and am very responsive and flexible. I assist clients in many ways and will meet them outside of the gym to help them with their health and fitness goals. Being a trainer and instructor, being sociable, open (to a certain extent) and professional is key. Having an instructor you meet up after training with to get a drink, rarely ends up well. And when you go train, you don’t want to hear your trainer complain about things going on in their life either right?
I invite everyone to be open minded and have a critical eye to exercise programs, supplements and instructors. After all, it’s your time and your money you are investing to become healthier, more skilled and get in better shape. I believe that, if you are critical, you will make a better decision and I think Define Defense will benefit of that.
P.S. One of my favorite parts of my job is seeing people not only work out hard, but enjoying it together and talking with clients about their progress, training and helping them however I can!
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Basic TRX Chest Press - Video
04/03/13 15:13
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Starters TRX Workout
02/03/13 17:48
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Favorite Leg TRX Exercises
02/03/13 17:47
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
How to pick your personal or group fitness trainer
30/01/13 14:30
As a trainer, I’m very critical towards other trainers and expect the same from them. Everyone can always continue to learn and should take steps towards continuing their education and skills, no matter how long they have been a trainer.
Now how do you choose a trainer? I’d like to share some things I find important to ensure that you select the right trainer who can help you reach your goals. First, you have to figure out what you’re looking for in a trainer:
- Is there a certain style, workout program you want to pursue or a specific piece of equipment you want to focus on and is the trainer competent in teaching it?
- Are you looking for someone to give you tough love or to hold your hand?
- How much time and money do you want to spend on a trainer and does his/her availability and price fit into your plan? Many people can afford a trainer on a regular basis if the trainer proves to offer a big return in experience, knowledge and results!
- Important: are you ready for this?
- …
Next, once you know what you’re looking for, it’s time to learn more about your trainer:
- Does he/she have certifications and if so, are they valid and significant? Personal trainer certification companies just pop up every other day. Many require some reading and an online open book test. This doesn’t make a trainer. Intense classes, exams, hands on training and a whole lot of time makes a good trainer (and even so, there are some incredibly smart trainers out there who still don’t get results because of other factors).
- Is he/she in shape? I know this is discriminating but would you hire a dermatologist with bad skin or a child psychologist with badly behaved kids? I doubt it. It’s the same with trainers. If they take their job seriously and love what they do, they’ll do it for themselves. I know of many trainers and coaches (both fitness and martial arts) who have all these goals and years later, haven’t accomplished any of them. Not a good sign.
- Does the trainer have people skills? He/she doesn’t need to be the most social person in the world but they need to be able to push you, motivate you and help you when you need it.
- Are they experienced in many different workout methods, equipment and programs? Variation is huge in fitness training, both for your physical results and to prevent mental fatigue. The trainer needs to be able to switch things up and keep it fun by adding variety.
- Is the trainer open minded and critical at the same time? Being open minded is an important thing in training (and everything else). New equipment or methods may come out and it’s great to take advantage of that. A good trainer will take great things from different sources and put them together for a superior training experience. At the same time, being critical is vital because there are a lot of useless things in the fitness world. It is a multi billion dollar industry so many people out there promise you everything but give nothing but false statements.
- Does the trainer do any kind of assessments? These are great to check on your progress but also keep you motivated.
- Does the trainer offer packages, multi clients sessions etc. These might save you some money!
- As with some chiropractors (from my experience), a trainer who pushes you to buy their supplements, is a huge red flag. It’s ok if they introduce you to it or if you ask about it. However, if they keep being forceful about it, find someone else!
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Variation over Functional Training
22/01/13 14:16
Often people come to me and ask questions about ‘Functional Training’. It seems like those 2 words are very fashionable the last few years. Functional Training is great because when done properly, it helps you:
- Prepare for everyday activities
- Avoid injuries doing everyday activities
- Improve balance and joint stability
- Improve range of motion
- Etc.
Functional Training has many more benefits and is essential to good health and performance. However we need to be careful not to get stuck with these 2 words in our head and instead open our mind to other things. That’s why, instead of praising Functional Training, I prefer talking about variety!
Fitness and training has taken huge leaps in the last decades and we have learned so much. People used to work out on standard resistance machine with single plane motions and even though these are relatively safe, they also have a lot of drawbacks. Others perhaps did bodybuilding or just some morning walks.
Now that we know so much more about training, it has also become more complicated for the average person to figure out which workout is best. One person probably woke up one day and though about a concept called Functional Training. It’s a great way to market the product and makes people understand what the goal is.
Functional training is great but I believe variety is more important. Depending on your goals, mix things up. Nowadays, so many workout classes and equipment (TRX, kettle bell and even some machines) already give you such a great workout with multi plane motions and work the stabilizing muscles that you don’t have to worry so much about what’s functional and what’s not. Simply switch things up and do some hiking, some TRX classes, Cross Training classes, Kettle Bell workouts and yes, weight lifting and other types of resistance training.
I personally do TRX, kettle bell, body weight exercises, MMA, traditional and olympic weight lifting and I feel like my body is very prepared for everyday activities plus my injury rate is extremely low, especially if you consider all the activities I do on an everyday basis.
So don’t get hung up on 2 words that’s used for marketing purposes. Instead, try new things, do different classes and switch it up! As long as you work out responsibly and give your body the time to adjust, you will be happy you did!
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Buy Your Training Mask Here!
15/01/13 09:16
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Elevation Training Mask will help you regulate your breathing, increase lung stamina, lung capacity, oxygen efficiency and increase overall mental focus. Training Mask can help your over all performance in all sports and daily living.
Why would i want to use Training Mask 2.0?
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How To Make Your Workout More Effective
11/01/13 07:35
Whether you're new to it or an experienced athlete, here are some pointers on how to make your workout more effective:
- Fuel your body well. A body that doesn't have what it needs to perform will be lacking in the gym. Just compare it to a car that doesn't have fuel or oil. Make sure you ate several hours before a workout but you can have a snack (with carbs and some protein) shortly before to give your body what it needs! Also hydrate well and have a snack bar / protein shake right after your workout, followed by a meal shortly after.
- Start with something fun to get you motivated
- Push yourself with intervals or compound exercises. Do high intensity intervals with short breaks or perform a lot of compound exercises (using different muscle groups at the same time) to intensify your workout.
- Keep the talking to a low. Working out with your best friend is a lot of fun and time might go fast but you are also sacrificing part of your workout with the talking. Either agree to keep it to a minimum, work out with a random person in a group class or by yourself. If you can't, maybe extend your workout or compete with your friend during the session.
- Compete with others, even if they don't know it. On cardio machines or in drills, try to pick one person and compete with him/her. You can either ask them or just do it for yourself. Try to stay in front of them or go a little faster. Just don't get hurt doing it!
- Try out new things. Don't get stuck in your same old routine. Try out something else, such as TRX Suspension Bands, Kettle Bells, yoga etc.
- Don't spend more time in the locker room than you do on the gym floor. I think this is pretty self explanatory :)
- Fuel your body well. A body that doesn't have what it needs to perform will be lacking in the gym. Just compare it to a car that doesn't have fuel or oil. Make sure you ate several hours before a workout but you can have a snack (with carbs and some protein) shortly before to give your body what it needs! Also hydrate well and have a snack bar / protein shake right after your workout, followed by a meal shortly after.
- Start with something fun to get you motivated
- Push yourself with intervals or compound exercises. Do high intensity intervals with short breaks or perform a lot of compound exercises (using different muscle groups at the same time) to intensify your workout.
- Keep the talking to a low. Working out with your best friend is a lot of fun and time might go fast but you are also sacrificing part of your workout with the talking. Either agree to keep it to a minimum, work out with a random person in a group class or by yourself. If you can't, maybe extend your workout or compete with your friend during the session.
- Compete with others, even if they don't know it. On cardio machines or in drills, try to pick one person and compete with him/her. You can either ask them or just do it for yourself. Try to stay in front of them or go a little faster. Just don't get hurt doing it!
- Try out new things. Don't get stuck in your same old routine. Try out something else, such as TRX Suspension Bands, Kettle Bells, yoga etc.
- Don't spend more time in the locker room than you do on the gym floor. I think this is pretty self explanatory :)
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
$148 Personal Training Certifications Really?
10/01/13 12:00
I am in shock right now. It was just brought to my attention that Livingsocial sold online personal training certifications for $148 and sold 1,162 of them! I get that people want to pursue their career of choice and become a trainer but is this really the way to do it? Hey, maybe I should watch a documentary about space travel and call myself an astronaut… OK, maybe too much.
It seems like anyone can create a personal training certification company and start selling certifications, without any guidance, limitations or quality control. How can you possibly become a good personal trainer by only taking an online course, without any hands on experience? There definitely are many individuals who have been training for years, would make great trainers but are missing the papers. For others, this might be the first step of many to come so they can become a fitness trainer. Fully understandable, however the majority of these vouchers sold are most likely to people who think it would be fun to be a trainer, have no background whatsoever and think this will suffice (thank you tv networks for creating a certain image).
This kind of practice degrades our industry. I spent 3 years in college, graduated cum laude and continue to pursue more skills and knowledge to make myself a better trainer. Throughout college, my peers and I had about 32 hours of classes every week, of which 10-12 hands on sports practice, coaching etc. In my mind, there is simply no way you can become a trainer by only taking an online course and test (which you can use your lesson material for).
There are fantastic trainers who are not certified or never went to school for sure but you can see my point. Some of the individuals who purchased this deal will still charge the same as a qualified, properly instructed trainer does. This practice undervalues the real trainers, is dangerous and unethical.
I personally still take courses (as I did with TRX and Kettle Bell because when I went to school for my degree, this was not practiced yet in Europe) and these are great if you are a trainer with a strong base and a thorough understanding of training, physiology, anatomy, exercise form etc. It is not great for people who have never trained clients before and think that, once they take the one day course, they can call themselves a trainer. For example, when I did my TRX certification course, there were some wonderful trainers there but also loud annoying individuals who didn’t even have the slightest understanding of what training is about! You can talk all you want but your clients won’t gain from it. So let’s raise the standards! Let’s make a harder to become a trainer! I spent my time, money, blood and sweat to become the trainer I am today and it is my mission to keep improving as long as I can.
Sorry for being so upfront but a person can’t call him/herself a doctor after watching ER right? Pretty much the same thing.
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Tough Mudder Team Training
24/12/12 10:37
Define Defense is again participating in the Tough Mudder in Beaver Creek, Colorado on June 16th, 2013! Tough Mudder CO is a 12 mile obstacle course to complete with a team (not a competition!). It’s a blast and gives you a great goal to work towards while having fun with your team mates. And let’s not forget, it gives you bragging rights for a long time!
We will be training all our participants and have a great offer for our team mates. If you join our Define Defense Team for Tough Mudder, you can get a 3 month unlimited fitness membership at our facility for only $200 or a 6 month membership for only $345.*
This membership applies to all our TRX, Cross Training, Warrior Training and Kettle Bell classes. On top of these, we will also do additional specific workouts to prepare ourselves for Tough Mudder.
That’s a stunning 50% off normal membership fees!
However, in order to get this amazing deal at our cutting edge studio, you have to commit to joining our Tough Mudder Team first. There is absolutely no monetary gain from your registration for Define Defense. However, we do this because it’s a lot of fun!
Everyone is welcome! We just ask you to come motivated and bring your team spirit!
REGISTER HERE AND JOIN OUR TEAM!
When you register, you have to click ‘Join an Existing Team’, the next page will require you to type in our team name:
Define Defense Martial Arts & Fitness
When you are all set, please email us at Info@DefineDefense.com to confirm your registration and we will get you set up with your unlimited membership for our TRX, Cross Training and Kettle Bell classes!
Do you have any questions? Just shoot them over!
*For new members only*
Holiday Deals
20/11/12 09:34
Holidays are coming and Define Defense is in the holiday spirit! We are offering our new clients our best deals to date! We offer high quality training in:
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- TRX & Cross Training Classes
- Kettle Bell Classes
- Personal Training
From now until January 1st 2013, we offer the following deals:
Mixed Martial Arts:
20% off memberships and punch cards
+ a free T shirt or tank top
Self Defense:
Four self defense classes, a Mace 10% Pepper Gel and a Define Defense T shirt or tank top for only $99
TRX / Cross Training:
20% off memberships and punch cards
+ a free T shirt or tank top
Kettle Bell Program:
20% off memberships and punch cards
+ a free T shirt or tank top
Personal Training:
First session is free!
Youth Martial Arts:
20% off memberships and punch cards
+ a free Gi
You Get What You Work For
12/11/12 14:45
When I was a kid, my parents taught me early on how to take responsibility seriously and work hard. I started drying dishes, vacuuming the floors and dusting real early on in my life. When I was 8 years old, my parents did a kitchen remodel (extension) and my sister and I brought in all the broken bricks by hand for the foundation, as well as all the bricks to build the extension.
As a teenager, I had vacation jobs from picking out fish in the factory, drying dishes in a restaurant, metal work to planting corn by hand. No matter if I knew how to do something or not, I was eager to learn and willing to make up for my lack of knowledge by hard work and motivation.
Up until this day, that lesson has stuck with me and as a business owner or athlete, if I have a goal I will not be outworked.
That doesn’t mean I’ve been successful with everything in my life, absolutely not. As a competitive biker I had a good run but didn’t have what it took (mentally) to turn pro. I have lost tournaments, failed on personal goals and have disappointed people. For these things I take full responsibility and am sorry. However I do not blame others for my shortcomings.
It is the exact way with training. If you want to reach a goal but don’t make a change, nothing will happen. If you have a 1,000 excuses all the time, nothing will happen. If you seem comfortable with how things are and don’t show motivation, nothing will happen. And if you feel sorry for yourself, it’ll be damn hard to reach that goal. This might seem blunt but it is the truth. If you want to be successful in reaching your goal and see a change, you have to look at yourself first. Keep yourself accountable for the changes you have or haven’t made, see what you can do better and don’t be satisfied with how you do things right now. If you are successful and see results in your training, there wouldn’t be a need to make changes because you are already doing a great job.
Now this doesn’t work for everyone, some individuals have other situations and should be more confident in themselves to reach a goal. However, for many this does apply. My job as a trainer is to know how to motivate someone, know who to make them reach their goal and make them feel good doing it. I highly believe in positive reinforcement and challenging a client while giving them a successful feeling when accomplishing their goals. It could be a small as an exercise or as big as a weight loss goal in 4 months from now. I don’t find it necessary to be overly strict with my clients as they are doing a great job and are intrinsically motivated. But there are also many others who need more accountability. If you want your physical goals to happen, you have to be mentally prepared. It is a huge factor in sports and training. Set little goals and go for them. Obviously things happen and your results might be off but don’t use too many excuses. If you reach a lot of little goals, you will eventually reach your final big goal.
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
No Classes Evening 11/9 and 11/10/12
08/11/12 20:31
There will be NO classes Friday evening 10/9/12 or Saturday 11/10/12.
We are going to the weigh ins on Friday evening and have the Fight to Win grappling tournament this Saturday. We wish our participants the best of luck and see you either Friday morning or Monday for classes!
How I Have Prevented Injuries
08/11/12 13:40
Sometimes, I find it easiest to write a blog post about my own experiences. It makes me write about not only the practical side of the topic but also how it effects other things such as your motivation, results and many others.
I have been wanting to write for a while about injury prevention. It’s a topic I have written about before and this will probably not be the last one either.
Injury prevention is something I find extremely important, both as an athlete and as a trainer. Safety is always my number one priority when training clients. Sometimes this gets tricky because a trainer has to push the client to get most out of the session and get the results they want. However, it needs to be done in a safe way. After all, if you get injured, you will be out for days, week, months or in some cases even years! Whatever you were doing at that point in time, was probably not worth this kind of injury.
When I train my clients, whether it’s a private session or group class, I always tell them that form should be their main focus. If they do cheat but it does not affect their safety or risk of injury, I will let them finish and then tell them what to change next time they do the exercise or drill. If it does affect their safety, I will pause the exercise right away and correct immediately.
As for myself from a personal standpoint, I have been very fortunate (and careful) to have a healthy body without any main restrictions or injuries. I have been training hard since I was seven, trained with adults at the age of 12 and did competitive martial arts and bike racing, as well as countless hours of sports in college as a part of my sports education. Anyone who knows me, will tell you I don’t hold back when training either, I give it my all and work my hardest. Through all of this, I have been able to avoid any main injuries that affected me long term (I had a lower back issue at one point but recovered from that). Many and most people I have ever met who trained at my intensity (not clients), have had serious injuries. I believe the main reasons to preventing injuries for myself are:
- I know my body well and know where my limits are.
- Even if I push through my limits, I take calculated risks.
- REST is extremely important, know when to take a break.
- I fuel my body right, nutrition is so vital.
- I take responsible supplements (vitamins, Omegas, and some others such as the following one)
- Glucosamin, Chondroitin and MSM have been very important supplements (comes in one) for me to protect my joints. The difference for me is remarkable.
- I don’t live like a crazy man or do many unhealthy things such as going out, eating or drinking too many bad things.
- I listen to my body.
- Stretch a lot, tight muscles are prone to injuries.
- Personal one: I love massages! They help you recover and stay loose.
- Follow the normal guidelines (warm up well, follow the game rules etc.)
When training clients or groups, I try to share some of these tips with them. It is fully understandable that everyone has their own life and wants to do their own thing. Some things might not even work for someone. However, from my experience, these little and very simple pointers make a huge difference and have kept my joints, ligaments and other parts safe.
Use your common sense and listen to your body. Train HARD but also take care of yourself to prevent injuries!
P.S. Now let’s hope I don’t fall down tomorrow and get injured!
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Kettle Bell Certified Instructor at Define Defense
06/11/12 13:27
This past Sunday, I got my Kettle Bell instructor certification training by the USAKL. It was one of the things that I’ve been wanting to do for a while and get better at. As a trainer, I was able to do many things with kettle bells but the advanced technical moves were not part of my skill set yet. The reason for this was that when I went to college for Phys Ed, Sports Management and Personal Training, kettle bells weren’t really used in Belgium.
Another reason was that I was shown incorrect form on many occasions. When I went to some other gyms or worked with other trainers, I was shown certain methods to do the clean, jerk and snatch. On all of these occasions, I left with lower back pain and extreme muscle soreness.
At the instructor certification course however, I learned PROPER technique and how to perform the clean & jerk and snatch in a correct way that will increase your skills, endurance, mobility, body awareness etc. I must have done 800 scoop swings yesterday (yes with low weights but still many reps) and there is no sign of any back pain or other muscle soreness.
I was very impressed with the course and am very proud to be a certified kettle bell instructor that can demonstrate correct form in a responsible way. There is of course a long way to go and much to learn but learning these technically advanced moves was a huge step in mastering the idea behind kettle bells, therefore being able to teach safe and performance enhancing kettle bell classes!
Soon, Define Defense will start kettle bell classes, combined with cross training by using all our other cutting edge equipment in our facility. Come check them out and join a class for free. Kettle bell exercises are great to get in shape, strengthen or tone your body and improve your performance. As I experienced, I guarantee you it’s a fantastic workout like you’ve never done before!
By Sander Vanacker, owner, head instructor and personal trainer .
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
TRX Suspension Trainer and Rip Trainer Discount!
23/10/12 09:14
Because Define Defense is an affiliate of TRX, we received a temporary discount code for their Suspension Trainers and Rip Trainers.
This promotion code is valid until 10/28/12 and you can use by clicking on the banner below, select what you would like and use the code TRXAFFIL15 when you check out.
Martial Arts Studio Franchise with Define Defense
01/10/12 20:57
Define Defense has created complete franchising packages for any beginning or established studio, anywhere in the world. Our franchising packages take you and you studio to the next level and take advantage of the modernization of the sport. After all, many methods and practices have been proven to be ineffective and outdated, both in martial arts and in business. Our methods and strategies implement all the latest developments into your business. Not just in terms of martial arts but also your marketing, social media, networking, promotions, software etc.
Everything is laid out for you so you don’t have to spend money hiring people or time figuring it out yourself. Starting a business from the ground up can be extremely demanding and expensive. This is why our packages can greatly help so you don’t have to spend the time or money.
Our packages have been created by professionals and give you as a current or future Define Defense studio owner a more than solid foundation to build your profitable studio on.
Performance and Motivation Workshop
25/09/12 20:09
Define Defense is partnering up with Coach Meg from Spark Behavior Solutions to offer you a workshop about performance, motivation and learn how to master healthy habits for better results! This great workshop will take place at the Define Defense studio on November 15th from 6-7.30pm.
Before the workshop, we will be offering a free TRX / Cross Training class from 5-6pm for our clients and all workshop attendees.
$35 for DD members
$45 for non DD members
The TRX class will take place before the workshop. MMA class will be cancelled and our 10th Planet Jiu Jitsu class will start at 7.30pm.
Please register by emailing Coach Meg at info@sparkbehavior.com
Dowload the flyer here:
Define Defense Flyer
Only BJJ on Labor Day
03/09/12 11:48
On Labor Day September 3rd, we will only have a Brazilian Jiu Jitsu class at 6pm and not other classes.
Have a great Labor Day! Also, remember that the new schedule is in effect!
Have a great Labor Day! Also, remember that the new schedule is in effect!
About Sander
27/08/12 09:21
This blog post is… well about myself. I am not writing this because I love talking about myself or out of narcissistic tendencies. I am posting this because I have had many questions about my background in martial arts, fitness, education etc. This is a great visual way to show everyone what I’ve done since I was a child that relates to my profession now.
I have been involved with a lot of different sports (especially in college of which I don’t have any visual materials for) and always continue to learn and try new things.
Buddy Week
22/08/12 10:31
Define Defense will be hosting ‘Buddy Days’ during September 4th, 5th, 6th and 7th. During these days, everyone can bring friends, family, spouses and whoever else they want to join them in our classes.
It doesn’t matter if your guests have done any martial arts or fitness classes before, just invite them to show them what you do and to have some fun!
Anyone is welcome! The person who brings the most ‘Buddies’ will get a free Define Defense T shirt.
Back to School Promo
13/08/12 14:37
From August 15th until September 15th, we will be running a Back to School promo!
Youth MMA Program:
Any child who signs up, gets a free custom Define Defense Gi (value: $49.99)
Mixed Martial Arts & Brazilian Jiu Jitsu Program:
New clients get a free custom Define Defense rash guard (value: $40)
TRX / Cross Training Program:
New clients get a free Define Defense T Shirt (value: $19.99)
Class Pictures
26/07/12 13:37
See more pictures of some of our classes earlier this week on Facebook.com/DefineDefense
Pictures by www.JulieKatePhotography.com
Recovery as Indicator
18/07/12 14:37
As a child and teenager, my focus was all too often on how hard I could go and how much I could do during training. It was all about weight, speed, intensity, duration etc.
One thing I realized when growing older (and throughout college education, training etc.) is that I needed to pay more attention to my recovery heart rate. After doing a set, an interval, a workout, see how long it takes for your heart rate to drop to (or close to) normal levels. If it continues to race for minutes, you might need to switch up your training routines or in extreme cases, go see a doctor.
If you heart rate drops pretty quickly, then you know your body is able to recover quicker and it is also acting more efficiently compared to someone’s heart rate who stays higher for a much longer time period. It is a great indicator of your current physical condition. If you recover faster, it enables you to do more repetition, keep your intensity high and outwork an opponent. If your body fails to recover, you will be forced to stop or slow down.
The easiest way to check is to count your heart rate during 15 seconds and multiply this number by 4, right after you finished working out or doing your last exercise and again after 1 or 2 minutes. If you continue to do this over a certain time period, you will see if there are any changes. Remember, every individual has a different level, different maximum heart rates, heart rate zones and recovery time. Compare to your own data over time, not others!
Now how do you improve your recovery time? Easy: by training! If are new to training, you will notice a significant difference quickly. If you have been training for a while and don’t notice any difference anymore, you can switch up your training and focus on different ways of working out. You can focus more on endurance (which plays a huge factor in improving recovery times), intervals, tempo training etc. Do things you are not used of doing to keep your body guessing. That is why cross training is so great! It shocks your body and makes it stronger in every single way. This new and improved body will be able to make more progress in the sport you want get better at.
Next time you are working out, don’t only focus on the workout itself, also measure up your heart rate after some sets and after your workout and take notes. These notes will be helpful down the road! It’s not all about training, but also about recovery, rest, nutrition etc.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
One thing I realized when growing older (and throughout college education, training etc.) is that I needed to pay more attention to my recovery heart rate. After doing a set, an interval, a workout, see how long it takes for your heart rate to drop to (or close to) normal levels. If it continues to race for minutes, you might need to switch up your training routines or in extreme cases, go see a doctor.
If you heart rate drops pretty quickly, then you know your body is able to recover quicker and it is also acting more efficiently compared to someone’s heart rate who stays higher for a much longer time period. It is a great indicator of your current physical condition. If you recover faster, it enables you to do more repetition, keep your intensity high and outwork an opponent. If your body fails to recover, you will be forced to stop or slow down.
The easiest way to check is to count your heart rate during 15 seconds and multiply this number by 4, right after you finished working out or doing your last exercise and again after 1 or 2 minutes. If you continue to do this over a certain time period, you will see if there are any changes. Remember, every individual has a different level, different maximum heart rates, heart rate zones and recovery time. Compare to your own data over time, not others!
Now how do you improve your recovery time? Easy: by training! If are new to training, you will notice a significant difference quickly. If you have been training for a while and don’t notice any difference anymore, you can switch up your training and focus on different ways of working out. You can focus more on endurance (which plays a huge factor in improving recovery times), intervals, tempo training etc. Do things you are not used of doing to keep your body guessing. That is why cross training is so great! It shocks your body and makes it stronger in every single way. This new and improved body will be able to make more progress in the sport you want get better at.
Next time you are working out, don’t only focus on the workout itself, also measure up your heart rate after some sets and after your workout and take notes. These notes will be helpful down the road! It’s not all about training, but also about recovery, rest, nutrition etc.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Tentative Schedule for Fall 2012
28/06/12 12:08
Here is our tentative schedule for the fall of 2012. As you see, all programs have a great selection of classes and class times.
If you have any recommendations or comments, go on our forum and leave them there. We will be compiling and reviewing them and make any changes that are possible to accommodate your requests.
Father's Day: What to Get?
13/06/12 14:36
Sunday is Father's Day! Sometimes it can be tricky to figure out what to get your husband, dad, grandpa, godfather etc. So here are some suggestions of the Define Defense Team:
A TRX Suspension Band: These are some of the best workout tools in the world. It may look like an innocent and easy piece of equipment but it will challenge you, no matter what level you are! Many pro athletes use it and Define Defense uses the TRX Suspension Bands every day for general fitness training, rehabilitation and MMA training! If that's not cool enough, keep in mind it was invented by a Navy Seal!
Brazilian Jiu Jitsu & MMA classes: Get him a membership or a punch card for BJJ or MMA classes! Little boys love wrestling and grappling and deep inside somewhere, all men are still sort of boys. So give him a chance to learn BJJ & MMA. He will thoroughly enjoy it and learn great skills. It is a lot more than just rolling around on the ground, it's a highly tactical and intelligent ground game with many skills and techniques, call it a human chess game if you want. Plus, what do you have to lose? You get a husband that's in great shape and he can protect you better!
Self Defense: Perhaps your husband or dad has been bugging you for years since he's worried about you. Well, you know what the answer is: Take some self defense classes and take away his worries!
Cross Training / TRX classes: None of the above? No problem, get him a punch card or membership for Cross Training / TRX classes and let him pick when he comes to work out. Define Defense has 7 classes every week and no need to register beforehand. He will get a great and safe workout that will give him fantastic results. The instructors at Define Defense are very individually oriented and make sure you reach your personal goals!
Gift card: Can't decide between all these awesome choices? Well then you can just get a gift card and let him decide for himself! He can even use towards our retail products, such as boxing / MMA gloves, rash guards, pepper spray etc.
You can simply come into our studio to purchase or order something or contact us at info@DefineDefense.com
Open Mat Times
30/05/12 16:04
This Saturday June 2nd, 2012 classes will proceed as usual from 10am - 3.30pm for all programs.
On Saturday June 9th, classes will be cancelled and an open mat session will be offered from 9.30-11am. The Define Defense Team will be leaving for Tough Mudder Colorado that day.
On Saturday June 16th, classes will be cancelled and an open mat session will be offered from 2-3.30pm.
On Wednesday June 20th, Define Defense will be hosting a Free Friendly Sparring Meetup from 6.15-7.15pm*
On Wednesday July 25th, Define Defense will be hosting a Free Friendly Sparring Meetup from 6.15-7.15pm*
Bring your protective gear, you can either do stand up or grappling with any other martial artist or simply share ideas and techniques (open mat). 100% FREE. All clients, friends and guests welcome!
As always, you can find the most updated schedule on our online scheduler. All visitors are always welcome. Open Mat and Sparring Meetup is for adults only.
Daily Camera Workout of the Week: Cross Training with a TRX Boost
16/05/12 13:49
Workout of the week: Cross training with a TRX boost
Danielle Mulein For the Camera
Posted: 05/15/2012 08:21:30 AM MDT
Updated: 05/15/2012 08:26:29 AM MDT
Danielle Mulein For the Camera
Posted: 05/15/2012 08:21:30 AM MDT
Updated: 05/15/2012 08:26:29 AM MDT
Define Defense, 1805 11th St., Suite B, Boulder, 720-340-6254, definedefense.com
Instructor: Belgium born Sander Vanacker, co-owner and head instructor of Define Defenses, a martial arts and personal training gym, has a passion for fitness. Vanacker has been a martial arts devotee since childhood with extensive training in Wado Ryu Karate and Japanese Ju Jutsu.
Vanacker dabbled in semi-professional cycling in Belgium, triathlons, weight lifting and general fitness training, while getting a bachelor's degree in physical education, personal training and sports management.
Matt Iwaskow (right) and Hawk Vanek (left) workout at Define Defense in Boulder. ( MARK LEFFINGWELL )
Two months ago, Vanacker got TRX suspension band certified. The weight-free exercises allow for more control over workout intensity, he says. He began incorporating TRX into a cross training fitness class.
What is the workout?
The class is a combination of cross training and TRX exercises designed for a full body workout. Utilizing the entire space, Vanaker designs a circuit workout that keeps the entire class energized and alert while working on core, endurance, strength and cardio.
The workout started with running and then made its way through kettle bell lifts, undulation ropes, squats, crunches, TRX suspension bands, and a vibration plate -- just to name few. With music pumping in the background and calls of encouragement or instruction from Vanaker, the class was upbeat and extremely dynamic.
What's different?
The class is a mix of cross training and TRX band exercises enabling a very well-rounded workout. Although the class is challenging, it allows for individual pacing and modification.
"Sander is exceptionally good at being able to modify for injury or specific need," said Aaron Hamilton, a loyal client who has struggled with a shoulder injury for years.
Equipment used:
Vanacker's combination of traditional weights and medicine balls with undulation ropes and a vibration plate is key in keeping the class exciting. I had never used a vibration plate, TRX bands or undulation ropes, but Vanacker was a supportive and knowledgeable teacher who focused on explaining proper technique.
Cost:
The first class is free. Define Defense also has month-based memberships ranging from $85 to $110 for unlimited classes or punch cards, 10 classes for $200 and 20 classes for $350.
Level:
Although this class is not for the weak and weary, you work at your own level. A typical active person could step into the class, never having even seen or heard of circuit training or TRX bands, and be able to keep up.
What to prepare:
Workout clothes you can easily move in are a must, along with some water, although there is a drinking fountain. The class is taken barefoot on the martial arts mats, so workout shoes are unnecessary.
Muscles worked:
It truly is an all-encompassing workout targeting core and oblique muscles, shoulder and arm conditioning, glutes, inner thigh, calf and quad strengthening. It is a highly cardiovascular class that focuses not only on strength improvement but overall health and wellness.
What I loved:
I actually loved the whole class. I have never done anything remotely like cross training or TRX and I was pleasantly surprised. The TRX, though, probably was my favorite, because it's all based on your own strength and bodyweight. Oh and they validate parking, always a plus in downtown Boulder.
What I didn't like:
I didn't care for the shoe-free workout. We were on mats, which was fine, but sweat made my feet slippery and caused difficulty gripping the mat, which caused my balance to be off during some exercises.
How I felt after the class:
Sore, I am not going to sugar coat it. I left the class pumped up on endorphins and loving life, but woke up the next morning with a nice variety of soreness, including my shoulders, arms and upper back, as well as well as my oblique and calf muscles.
-- Reported by Danielle Mulein
TRX / Cross Training Class
11/05/12 11:49
Review: TRX Suspension Bands
03/05/12 14:38
TRX has become very popular during the last few years. All our clients use it and many other people have used it or at least seen it before. TRX makes Suspension Bands and Rip Trainers (which are also coming to our studio soon).
Define Defense has been using TRX Suspension Bands since its opening weekend. We absolutely love using them for many different reasons. Because they are so great, our head instructor Sander completed the official TRX Suspension Bands certification course.
The background of it is pretty cool as well. The founder was a Navy Seal Team leader and made the Suspension Band when they were on missions and in safe houses. Since there is not much room in these places, they needed a way to stay in shape and work out their bodies. That is how the Suspension Band was created.
Now, years later, it has become one of the best pieces of equipment that I have ever used. My personal biggest reason of this is because you can work so many different muscle groups in ways that are hard to replicate. You utilize your body in such a way that many parts of it are working at the same time, therefore it is extremely functional. Although I do have huge reservations about ‘functional fitness’, the TRX band is the best example of how to do it right. More about my take on functional fitness another time, just realize that TRX bands do work the entire body in every plane of motion. Therefore, TRX training is very practical to strengthen your body for everyday use and activities. It is also perfect to avoid injuries, coordination and body awareness (something that is very important for everyone and especially elderly people).
A great aspect of them for myself is that you can choose any intensity you want. There are many adjustments you can do to change the difficulty and resistance of the exercise. There is no doubt that you can do an extremely hard workout with the TRX Suspension Bands. That is why it’s a perfect workout tool for any athlete because you can train for performance with them. Of course, variation is key and I am a huge believer of using many different pieces of equipment, exercises etcetera but you can absolutely get a very intense workout with simply the TRX Suspension Band.
Many of our clients train for self defense, MMA, Brazilian Jiu Jitsu and more. All of them are able to use the TRX bands very effectively. It strengthens them, makes them react quicker, makes them less prone to injuries, creates better body awareness and core stability etcetera.
Define Defense offers 7 TRX / Cross Training classes every week and utilizes all our equipment during our martial arts classes as well to provide our clients with a great workout as well as learning effective skills for self defense, MMA, BJJ etc.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Strength & Conditioning for BJJ
12/04/12 10:33
The most important thing in BJJ is time spent drilling and sparring. However, if you are planning on competing there are several other factors that matter. Two of the most important factors are strength and conditioning. Are you strong enough to get out of a heavier opponents mount? Do your arms give out when trying to do guillotines? What about your lungs? All of these issues can be addressed when you enroll in a strength and conditioning program.
In combat sports, you are usually matched with an opponent of equal weight and often, as the case with Brazilian Jiujitsu, equal skill or belt rank. Since this is true, it is a good idea to have every advantage over your opponent possible. If your technical ability and size are the same, then the opponent who did more and trained harder will usually win.
The great thing about our strength and conditioning classes is the variety of equipment. For example, when training with TRX bands you can make it as hard or easy as you want. You do this usually by moving closer or farther away from the anchor point. This saves a lot of time usually spent changing weights. Another great thing is the negative resistance training. Negative resistance concentrates on the lowering phase of the exercise. For example, when bench pressing, you would lower the weight very slowly then have assistance pushing it up. This type of training lends itself to great strength gains. It also focuses on stabilization muscles which greatly help your overall strength.
Your overall jujitsu game is by far the most important piece of the puzzle. The more you drill and train, the better you will be. However, if you are matched with an equally skilled and sized opponent, it is usually the stronger more conditioned athlete that wins. Make sure you are doing more than your opponents in all areas of your training. More drills, more rolling, more strength training and more cardio. This is the only way to ensure victory.
By Drew Ash, head Brazilian Jiu Jitsu instructor at Define Defense in Boulder, Colorado
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Buy your TRX Suspension Bands at Define Defense
02/04/12 15:35
Now you are able to purchase your TRX Suspension Bands through Define Defense! Simply click on this this link and you can order them online and enjoy free shipping.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Video: TRX Biceps Curls
27/03/12 06:36
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Video: TRX Plank Variations
27/03/12 06:34
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
TRX Group Classes
12/03/12 14:46
Starting this week, Define Defense is offering TRX group classes! Define Defense’s personal trainer and head instructor Sander has completed the certification course for TRX instructors. The TRX suspension bands are great workout tools and use your own bodyweight to offer you a complete workout! The TRX classes will take place along with the Cross Training (strength & conditioning) classes and will as always give you a great workout while focussing on your individual goals. Depending on your goals, different methods and equipment will be used!
Monday:
6.15-7.15pm: Cross Training / TRX Group Class
Tuesday:
1-2pm: Cross Training / TRX Group Class
Wednesday:
11-12pm: Cross Training / TRX Group Class
5.15-6.15: Cross Training / TRX Group Class
Thursday:
5.15-6.15pm: Cross Training / TRX Group Class
Friday:
11-12pm: Cross Training / TRX Group Class
Saturday:
1-2pm: Cross Training / TRX Group Class
Monday:
6.15-7.15pm: Cross Training / TRX Group Class
Tuesday:
1-2pm: Cross Training / TRX Group Class
Wednesday:
11-12pm: Cross Training / TRX Group Class
5.15-6.15: Cross Training / TRX Group Class
Thursday:
5.15-6.15pm: Cross Training / TRX Group Class
Friday:
11-12pm: Cross Training / TRX Group Class
Saturday:
1-2pm: Cross Training / TRX Group Class
TRX ab exercise
01/03/12 11:14
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
TRX band exercise: Inverted V-up
20/02/12 14:13
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302