Colorado
Bootcamp Starters!
02/05/13 14:35 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Bootcamp | Personal Training
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!
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Cleaning and hygiene in the martial arts studio
09/03/12 09:04 Filed in: Other | My experiences
Martial arts is a statistically very safe sport to practice, for both youngsters and adults. One of the dangers however, (which you have to be aware of when selecting a martial arts studio for yourself or children) is hygiene. Martial arts mats are vigorously used and are in contact with feet, sweat and the occasional blood (from little cuts on fingers, toes, elbows etc., just like any other sport). That in combination with skin contact can be a hazard.
Martial arts is not any more hazardous than any other sport, think about the equipment you sweat in doing football or soccer; or the materials you are in contact with when doing weight lifting or gymnastics. Simply think about how many people use a regular gym or rec center every day. If you are careful and train at a responsible facility, the risk is minimal!
A few other things we do:
- We offer 2 private showers for our clients to use after their workout
- We sell long sleeve Define Defense rash guards for more protection
- The weight lifting and cardio equipment is disinfected frequently
- We encourage everyone to wear clean and freshly washed gear
In our facility, we have had no issues whatsoever and strive to keep it that way by keeping the studio spotless and disinfected (while using responsible products instead of chemicals)!
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
My Training Progress & Paleo Preparations
26/02/12 16:30 Filed in: Other | Nutrition | Fitness | Strength & Conditioning | Martial Arts | Personal Training
Last Thursday, Mike and his wife Jessica told us more about their experiences with the Paleo diet (aka Cavemen diet). The concept of doing the hunter/gatherer diet really appeals to me since it doesn’t allow anything that was not available at that time in history. And if that isn’t enough, just keep in mind that individuals such as Jason Statham, Frank Mir and Forest Griffin use the Paleo diet to cut weight!
I won’t get into the details since I’m not a nutritionist and also don’t know all the details about the diet but here are some great links if you are interested:
During the month of March, I will strictly follow the Paleo diet. It’s my intention to eat healthier (goodbye manipulated or processed foods) and also lean out. After all, many off the illnesses and diseases we deal with are caused by our nutrition.
To prepare, I have slightly adjusted my meal plan already before starting on the Paleo diet. Since last week, I have slightly dropped to 12% body fat. My workouts have been the same but my meals have been leaner. The 2% drop corresponds well with the weight difference on the scale, however I believe I was holding water before which played a factor in my earlier measurements. My body does adjust quickly and is very responsive, which helps a great amount and just makes me more excited for my Paleo experience!
A few examples of my workout days this past week:
Wednesday:
- Bag striking drills and kicks (45 minutes)
- Shoulder workout with cleans, shoulder raises and front raises (40 minutes)
- Full body strength & conditioning class (60 minutes)
- Modern Martial Arts class, leg heavy (60 minutes)
Thursday:
- Drills and games in the Youth martial arts class
- Full body strength & conditioning class (60 minutes, I focussed mostly on abs and back)
- Brazilian Jiu Jitsu class (45 minutes)
This wasn’t my hardest week since I took a few days off and lacked some time to work out. However, the training was plenty to maintain and in combination with my adjusted meal plan, good to cut some weight. My average week will contain 4 weight lifting sessions, 3 full on strength & conditioning workouts and a mix of Modern Martial Arts and Brazilian Jiu Jitsu 5-6 days/week.
By Sander Vanacker, owner and head instructor 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
10th Planet Jiu Jitsu Seminar with Matthias Sieber
Join us on this seminar from 6-9pm and learn more about 10th Planet Jiu Jitsu. The seminar will be taught by Matthias Sieber.
Matthias has his own 10th Planet Jiu Jitsu school in Hamburg, Germany (http://www.sportschule-hamburg.de/) and these are his records:
1st Place South German Championship BJJ 2006 -64 kg
3rd Place German No Gi Championships 2006 -67 kg
2nd Place Tap or Snap 2007 -70 kg
2nd Place German Championships Luta Livre 2007
2nd Place Baltic Grappling Challenge 2007 BJJ
1st Place Iron Warrior 2007 -80 kg No Gi
1st Place Iron Warrior 2007 -80 kg BJJ
1st Place German Grappling Championship 2007 -75 kg
Award for Best Technique German Grappling Championship 2007
1st Place Summer Slam 2008 -60 kg
3rd Place Submission Ink 2010 Ontario USA -145 lbs
1st Place NAGA West Coast Championship 2011 -129.9 lbs
2nd Place Quest For The Best (17.09.2011) -139 lbs
This seminar is for everyone 16 years and up (under 18 needs signature from parent).
Space is limited so sign up asap!
$50 for the full seminar. If you sign up for both seminars, you get 25% off.
Contact us at info@definedefense.com or (720) 340 6254 or sign up here:
http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=-8&sTG=26&sView=day
Matthias has his own 10th Planet Jiu Jitsu school in Hamburg, Germany (http://www.sportschule-hamburg.de/) and these are his records:
1st Place South German Championship BJJ 2006 -64 kg
3rd Place German No Gi Championships 2006 -67 kg
2nd Place Tap or Snap 2007 -70 kg
2nd Place German Championships Luta Livre 2007
2nd Place Baltic Grappling Challenge 2007 BJJ
1st Place Iron Warrior 2007 -80 kg No Gi
1st Place Iron Warrior 2007 -80 kg BJJ
1st Place German Grappling Championship 2007 -75 kg
Award for Best Technique German Grappling Championship 2007
1st Place Summer Slam 2008 -60 kg
3rd Place Submission Ink 2010 Ontario USA -145 lbs
1st Place NAGA West Coast Championship 2011 -129.9 lbs
2nd Place Quest For The Best (17.09.2011) -139 lbs
This seminar is for everyone 16 years and up (under 18 needs signature from parent).
Space is limited so sign up asap!
$50 for the full seminar. If you sign up for both seminars, you get 25% off.
Contact us at info@definedefense.com or (720) 340 6254 or sign up here:
http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=-8&sTG=26&sView=day
Closed for Thanksgiving
17/11/12 17:42
We wish everyone a very happy Thanksgiving! Since so many people are busy and out of town, Define Defense will be closing on Thanksgiving (Thursday), Friday 11/23/12 and Friday 11/24/12.
Have a great holiday and hope to see you in the beginning of the week or the next week!
As always, when in doubt, please check our online schedule.
Saturday Classes
05/09/12 10:05 Filed in: Brazilian Jiu Jitsu | Other
We will not have classes on Saturday September 8th since our instructors and some of our members are going to the Eddie Bravo seminar in Denver.
See you Friday or Monday!