Best Portrait and Art Photographer in Boulder, CO!
23/01/13 14:07 Filed in: Other | My experiences
I have to say, I’m a bit subjective in this post. The subject is our business neighbor and my wife, however the truth has to be told!
My wife owns Julie Kate Photography in downtown Boulder, CO. She specialized in Intimate Portrait Photography, which is mostly boudoir, maternity, newborns, engagement etc. She also does events and other photo shoots but the above are her passions and strengths!
Julie also sells art work, framed or matted that will blow your mind! She does different things but is very well known for her Aspen Collection, European Architecture and Beach photography.
If you need any pictures taken or want to decorate your house with beautiful prints and frames, check her out at:
www.JulieKatePhotography.com
Art Work:
www.Etsy.com/Shop/JulieKatePhotography
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Grappling Tournament Sponsors
Grappling Tournament Sponsorship Opportunities
Grappling Tournament Sponsorships
Many grappling tournaments are based on points which leads to boring matches and people winning by stalling. We have removed the possibility of that by removing the point structure and allowing you to win only by submitting your opponent. This style tournament is the most exciting to watch as well as to compete in.
Define Defense has a significant presence online through our website (over 1,00 views/month) and social media pages (reach of over 9,000 people/week) and will also invite all other studios and training facilities in the Denver and Boulder Metro areas. Our marketing efforts also include spreading posters and flyers in the area hotspots. A professional photographer will be present to capture the tournament’s highlights and share these with the local media.
We are pleased to offer you different levels of sponsorship, please see the options underneath.
You and any other representative of your company would be most welcome to attend so that we could thank you personally for your support.
We are looking forward to hearing from you. In case you have any queries you can contact us at the number underneath. Thank you for your time and considering sponsoring our event.
Sander Vanacker
Owner/Head Instructor
(720) 340 6254
Sponsorship Options
$100 Bronze (5 available)
- Company flyers and information in the gift bag
- Company recognition on Define Defense blog, tournament web page and social media (weekly for 1 month)
- Our undying love and gratitude
$250 Silver: Co-Sponsor (2 available)
- Mentioning of the company’s name during the opening and closing of the tournament
- Company flyers and information in the gift bag
- Company’s banner exposed in the tournament studio
- Company’s logo on Tournament banner (carried on every podium)
- Company recognition on Define Defense blog, tournament web page (under Main Sponsors with logo)
- Company recognition on Social Media (weekly for 2 months)
$500 Gold: Major Sponsor (1 available)
- Will be included in name of tournament as well put your logo up in multiple places in gym
(first Annual Submission only Tournament brought to you by *Company Name*)
- Your logo on our tournament posters, spread throughout Boulder, CO
- Company flyers and information in the gift bag
- Company’s banner exposed in the tournament studio
- Your logo will be on all certificates given to the top 3 contestants of all divisions.
- Company’s logo on Tournament banner (carried on every podium)
- Company recognition on Define Defense blog, tournament web page (under Main Sponsors with logo)
- Company recognition on Social Media (weekly for 4 months)
We will also accept merchandise to raffle away as this gets your name and products out there.
Submission Only Grappling Tournament
Register here: http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=-8
RESCHEDULED TO A LATER DATE, WILL BE ANNOUNCED SOON!
For more info, contact us at Info@DefineDefense.com
Submission Only
Tournament Rules
Weight Classes:
Men
*155 and under
*155-170
*170-190
*190 and up
*Open Weight
Women
*115 and under
*116 -135
*136-155
*155 and up
*Open Weight
Divisions
Beginner: up to a year
Intermediate: 1 - 3 years (blue belts and wrestlers required to do intermediate)
Advanced 3 years +
Rules
ILLEGAL TECHNIQUES / SERIOUS
Serious violations are marked with an asterisk and are grounds for immediate disqualification without a second warning.
NO striking of any kind
NO pressure points or nerve centers
NO eye gouging, biting, hair-pulling, ear-pulling, pinching, etc. *NO neck cranks(twisting the neck( twisters OK )
NO slams
NO small joint manipulation (fingers or toes)
No Heelhooks(reaping knee OK)
Minor violations are violations nonetheless. Repeated warnings may result in disqualification.
NO covering of the opponent’s nose or mouth with your hands
NO wrestling shoes, no sambo shoes – Bare feet only
Stalling will result in a warning for the first offense. Possible disqualification if continues. The referee will use his judgement to determine if it warrants a standup or a DQ.
General
No time limits, no points. Win by submission only.
Competitors must be clean. Competitors with offensive odors will not be permitted to compete.
If you have Ringworm, Staff infections, Athletes Foot or any other contagious disease, you may not compete.
Fingernails & toenails must be clean & clipped.
Remove all jewelry.
Cover up all open wounds.
Leglocks, including knee bars, are legal at all levels. Heelhooks are illegal at all levels.
Twisters, compressions, muscle locks legal at all levels.
Both competitors must engage at all times. If one person butt scoots and other backs away, the person sitting will be forced to stand.
Rules for Submission Only Tournament September 8th, 2012
Submission Only
Tournament Rules
Weight Classes:
Men
*155 and under
*155-170
*170-190
*190 and up
*Open Weight
Women
*115 and under
*116 -135
*136-155
*155 and up
*Open Weight
Divisions
Beginner: up to a year
Intermediate: 1 - 3 years (blue belts and wrestlers required to do intermediate)
Advanced 3 years +
Rules
ILLEGAL TECHNIQUES / SERIOUS
Serious violations are marked with an asterisk and are grounds for immediate disqualification without a second warning.
NO striking of any kind
NO pressure points or nerve centers
NO eye gouging, biting, hair-pulling, ear-pulling, pinching, etc. *NO neck cranks(twisting the neck( twisters OK )
NO slams
NO small joint manipulation (fingers or toes)
No Heelhooks(reaping knee OK)
Minor violations are violations nonetheless. Repeated warnings may result in disqualification.
NO covering of the opponent’s nose or mouth with your hands
NO wrestling shoes, no sambo shoes – Bare feet only
Stalling will result in a warning for the first offense. Possible disqualification if continues. The referee will use his judgement to determine if it warrants a standup or a DQ.
General
No time limits, no points. Win by submission only.
Competitors must be clean. Competitors with offensive odors will not be permitted to compete.
If you have Ringworm, Staff infections, Athletes Foot or any other contagious disease, you may not compete.
Fingernails & toenails must be clean & clipped.
Remove all jewelry.
Cover up all open wounds.
Leglocks, including knee bars, are legal at all levels. Heelhooks are illegal at all levels.
Twisters, compressions, muscle locks legal at all levels.
Both competitors must engage at all times. If one person butt scoots and other backs away, the person sitting will be forced to stand.
Tentative Schedule for Fall 2012
28/06/12 12:08 Filed in: Martial Arts | Brazilian Jiu Jitsu | Fitness | Strength & Conditioning | TRX / Cross Training
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.
No Gi Submission Only Tournament in Boulder, CO
25/06/12 12:06 Filed in: Brazilian Jiu Jitsu | Martial Arts
On September 8th 2012, Define Defense will host its first annual No Gi Submission Only tournament.
The tournament will take place at Define Defense Martial Arts in Downtown Boulder and will be open to everyone.
Stay tuned as we will be putting up more information soon including fees, divisions, rules and registration links.
There will be no points and no time limits. There will however be rules against stalling.
Father's Day: What to Get?
13/06/12 14:36 Filed in: Other | Strength & Conditioning | TRX / Cross Training | Martial Arts | Brazilian Jiu Jitsu | Personal Training
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
Strength & Conditioning for BJJ
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
30 Day Paleo Challenge: Final Article
During March, I participated in a 30 day Paleo challenge. As you may have read in my previous posts, my experience was double sided. I did really enjoy some of the healthy changes I had to make, such as eating more fruit, vegetables, soup and nuts. This made a huge difference and got me more into a routine of eating these items, which are of course fantastic for your body and health. Please note I will not go into the details of the diet and what to do, this is purely about my experience and not intended to explain what you should be eating.
Other things, I wasn’t as much a fan of. So many things were cut out of my diet that it caused me to get very bored of certain foods. Also, dropping so much water weight (6lbs. at a certain point) wasn’t very fun. I was thirsty all the time and got dehydrated very quickly, not to mention I looked very deflated (since you retain more water when you eat more carbs).
During the challenge, I ran into a bigger problem though. Since my work requires me to stand, run, exercise and do many more things for long periods of time, my total exercise duration every week (with individual training as well) easily exceeds 15-18 hours of sports. Doing the Paleo diet caused my performance to go down. As I wrote in my previous article, I switched to Paleo for Athletes and reintroduced carbs to accommodate my high levels of exercise. This made a huge difference and got my performance levels back to their original levels (and went up since). This was more in line with how I normally cut weight and watch my food intake when cutting. It is a very manageable way of eating and fueling your body right. The right amount of carbs in the right times are hugely important, combine that with the health benefits of some Paleo ideas and you’re on the right track! Since starting on March 1st, I lost 10lbs, am close to my goal competition weight and did not compromise my performance or lean mass.
In my opinion, athletes need to eat more carbs than the Paleo diet can offer, that is why Dr. Cordain, who wrote the books on the Paleo diet, recommends athletes to make these adjustments.
Even though it was not ideal for me (which I knew beforehand but I considered this an experiment), the Paleo diet may work much better for others. Certain ideas of it make perfect sense and most importantly of all, it does not allow you to eat manipulated and processed foods, chemicals etc. These foods are a huge reason why so many individuals are unhealthy and obese. In my opinion, eating unprocessed foods is one of the most important changes you can make in a diet.
People need guidance. Perhaps that is why the Paleo diet is so popular and I am positive it works for many people. If you are looking to cut weight and you are not very active, it is likely to do just that for you. If you are very active, it may still work but I think there may be better ways. There are many articles and studies out there that tell you why to eat and why not to eat certain foods. Many foods have changed (the nutritional value) over the last 10,000 and even 50 years. However, for every pro study there is a con study. At the end, you need to do what works for you, using common sense.
You should strive to eat as healthy as possible, fuel your body and give it what it needs and don’t get frustrated along the way because if you do, you are likely to give up. Go ahead and cheat a bit every once and a while, just be smart and disciplined about it. If you need help or you plan on starting a new nutrition or training program, go to a professional and ask for advice and motivation, both for nutrition and training needs.
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
Video: TRX Biceps Curls
27/03/12 06:36 Filed in: Fitness | Personal Training | Strength & Conditioning | TRX / Cross 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
Video: TRX Plank Variations
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
Switching to Paleo for Athletes!
Since my latest blog I’ve made quite a few changes in my 30 day Paleo experiment. I have also made a lot of progress!
In my second week of doing the Paleo diet, I found myself to be lacking energy to work out hard and also my performance went down. Especially with weight lifting, the difference was remarkable. Perhaps I didn’t eat enough of certain things or too many of others but whatever caused this, it was a problem. The fact that I teach martial arts and do personal training for a living has surely something to do with it. My body definitely needs more fuel than others since I am on my feet all day and I try to participate when teaching as much as possible. This easily adds up to 18 hours of training every week.
One more problem I had with the diet (which is a personal fault) is that I got bored of most foods. As mentioned before, if you are a picky eater it will become frustrating since you can’t eat certain things and you have to eat tons of others. This is of course a personal problem and most people are not as picky as myself (if in doubt, talk to my mom or wife about my eating pickiness!)
With these issues in mind, I decided to keep the general ideas of the Paleo diet but modifying it so I could again eat more carbs. Therefore, I switched to the Paleo for Athletes diet. This is a customized Paleo diet with the needs of athletes in mind. Our bodies need more energy and need quicker recovery. When training in and outside of classes as much as I do, I believe it is necessary. The first week I seemed to have no issues but after, I felt this was the right thing to do for me personally.
After the first week I dropped 7 lbs. As mentioned before, most of that was water weight, which I didn’t like. Once I started eating carbs again, I retained that water weight back (thankfully because I seemed very deflated!) Once retaining the water put to normal levels, I weighed 210.5 lbs. Since I switched to the Paleo for Athletes method, I dropped to 207 lbs. I feel great and energetic and feel like this is the best way for me to go Paleo. I can sustain my blood sugar levels, am not losing lean mass and am dropping the right weight. I’m looking forward to keep going on the Paleo for Athletes diet and continue to get leaner in my preparation for my triathlon races and Tough Mudder!
Again, this is my personal experience and does not reflect on anyone else and should not be considered nutritional advice.
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
In my second week of doing the Paleo diet, I found myself to be lacking energy to work out hard and also my performance went down. Especially with weight lifting, the difference was remarkable. Perhaps I didn’t eat enough of certain things or too many of others but whatever caused this, it was a problem. The fact that I teach martial arts and do personal training for a living has surely something to do with it. My body definitely needs more fuel than others since I am on my feet all day and I try to participate when teaching as much as possible. This easily adds up to 18 hours of training every week.
One more problem I had with the diet (which is a personal fault) is that I got bored of most foods. As mentioned before, if you are a picky eater it will become frustrating since you can’t eat certain things and you have to eat tons of others. This is of course a personal problem and most people are not as picky as myself (if in doubt, talk to my mom or wife about my eating pickiness!)
With these issues in mind, I decided to keep the general ideas of the Paleo diet but modifying it so I could again eat more carbs. Therefore, I switched to the Paleo for Athletes diet. This is a customized Paleo diet with the needs of athletes in mind. Our bodies need more energy and need quicker recovery. When training in and outside of classes as much as I do, I believe it is necessary. The first week I seemed to have no issues but after, I felt this was the right thing to do for me personally.
After the first week I dropped 7 lbs. As mentioned before, most of that was water weight, which I didn’t like. Once I started eating carbs again, I retained that water weight back (thankfully because I seemed very deflated!) Once retaining the water put to normal levels, I weighed 210.5 lbs. Since I switched to the Paleo for Athletes method, I dropped to 207 lbs. I feel great and energetic and feel like this is the best way for me to go Paleo. I can sustain my blood sugar levels, am not losing lean mass and am dropping the right weight. I’m looking forward to keep going on the Paleo for Athletes diet and continue to get leaner in my preparation for my triathlon races and Tough Mudder!
Again, this is my personal experience and does not reflect on anyone else and should not be considered nutritional advice.
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
30 Day Paleo Challenge: Day 7
07/03/12 14:07 Filed in: My experiences | Nutrition
Let’s start with the numbers: 7 lbs. in 7 days! I know, I was shocked too. However, keep in mind that a big part of this amount is water weight. Since I eat much less carbs, my body also retains less water. Fortunately, I still feel energetic and have no dips in my energy levels throughout the day. Also, after weight lifting my muscles seem to be recovering at the same pace as they did before the Paleo diet. This seems to demonstrate that my post training recovery is similar and this should prevent muscle atrophy (I hope)! I am keeping a close eye on feeling weak or lacking energy since that may be a concern (although there are no signs at all yet).
As I mentioned before, Saturdays are a pretty intense workout day for me. This is what I did last Saturday:
- Youth martial arts class (teaching and joining in the interactive games)
- 60 minutes of weight lifting (chest and shoulders)
- 30 minutes of a Modern Martial Arts class (Drew taught the rest of the class)
- 30 minutes of a Strength & Conditioning class (instructed the rest without joining)
- 1.5 hour Brazilian Jiu Jitsu, of which about 40 minutes rolling (grappling with your opponents)
As you can imagine, I was eating all day (to a point that my clients said: ‘Are you eating again??’) Nonetheless, I dropped a good amount of weight that day, mostly because I couldn’t keep up with my water intake vs loss.
Sunday and Monday I was mostly out of town, which did not make this diet any easier. Luckily, we were able to bring a lot of previously prepared foods and we had access to an empty fridge where we stayed. This made it more manageable but it was still not easy at all.
So far I have been able to keep up with the diet but it is definitely a challenge. This is not how I normally eat at all. I can imagine the Paleo diet is a slight change for many people but for me it’s pretty much a complete turnaround. The temptation is not a major issue right now, however the biggest problem is variety. This is why we’re exploring more options to cook the same foods, the problem is that I am a picky eater so I am forced to resort to the same foods pretty often. I have to say I am eating many different things but considering the amount of food I have to eat, it gets quite boring.
So far this week these have been my workouts:
Monday:
- 45 minutes weight lifting (chest and shoulders)
- Brazilian Jiu Jitsu class (60 minutes)
- 30 minutes Strength & Conditioning
- Modern Martial Arts (60 minutes)
Tuesday:
- 30 minute run
- 45 minutes weight lifting (back)
- Modern Martial Arts (of which I joined 30 minutes)
Wednesday:
- 60 minutes weight lifting (upper back and shoulders)
- 60 minutes Strength & Conditioning
- 60 minutes Modern Martial Arts
I have not yet measure my body fat % but will most likely do tonight. I will keep you posted!
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
30 Day Paleo Diet Challenge: Day 2
This is day 2 of my Paleo diet challenge. Please don’t consider me a Paleo specialist, all this is intended for is to share my experience :) Please consult a nutritionist or dietitian for nutritional advice.
Unfortunately, during the first day I couldn’t satisfy my hunger. I don’t think it was as much physical as it was mental. I do believe we are addicted to some foods and after eating those, you need more and more in order to satisfy yourself. Not being able to eat these items, makes it hard to satisfy my hungry feeling! However, since it is such a change in diet, I think it just needs time. The first 2 weeks I expect to be pretty rough. However, today (2nd day) I am doing better already and feel less hungry (believe me, I’m eating a large amount of food).
Training wise I was pleasantly surprised I didn’t feel a dip in energy! I am sure it has a lot to do with all the meals I had, which kept my blood levels more steady. Although, I was still surprised since I did not have any pasta, bread, rice, potatoes etc. and I didn’t feel weak at all. My training yesterday was:
- A light Modern Martial Arts class (60 minutes)
- A Strength & Conditioning class (50 minutes + 10 minutes stretching)
- Teaching a Self Defense class (some parts can be pretty intense when instructors are the subjects to takedowns, self defense techniques etc.)
Today, my wife and I went for an hour hike and I worked out for about 45 minutes (weight lifting) and still did not feel a drop in energy! This was a major concern for me but I’m happy to admit there is no such drop!
Tomorrow I’ll be training a good amount (at least 3 hours) so I’ll let you know what happens!
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
Tough Mudder Medicine Ball Workout
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 ab exercise
01/03/12 11:14 Filed in: Strength & Conditioning | Personal Training | Fitness | TRX / Cross 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
Training the energy systems
19/01/12 11:04 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences | Martial Arts
Part 4 of our Periodization workshop on 1/18/12:
Lactic acid tolerance training
This will improve your tolerance but also your body’s ability to buffer it and increase lactate removal from the muscle.
Intervals of less than 1 minute will require 4-8 repetitions with long recovery periods in between (15-30 minutes)
Longer intervals of 2-3 minutes are desirable but only if you can hold the intensity.
This is a very hard workout so don’t overdo it.
Maximum oxygen consumption training
Intervals of 3-5 minutes, max intensity. Heart rate up to 10 beats under your max.
Improve efficiency of the oxygen transport system.
Anaerobic Threshold Training
Tempo training with speed slightly above comfortable. Intensity should be 60-90% of max and you have to hold it throughout your training. Lactate levels will be above 4 millimol and will build up.
Phosphate system training
Short bursts of maximum intensity up to 10 seconds. Long recovery necessary to prevent lactate production.
Aerobic Threshold Training (Long Slow Distance Training)
More than 1 hour
No lactate production
Comfortable intensity (have to be able to talk)
Will improve endurance and recovery time
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Lactic acid tolerance training
This will improve your tolerance but also your body’s ability to buffer it and increase lactate removal from the muscle.
Intervals of less than 1 minute will require 4-8 repetitions with long recovery periods in between (15-30 minutes)
Longer intervals of 2-3 minutes are desirable but only if you can hold the intensity.
This is a very hard workout so don’t overdo it.
Maximum oxygen consumption training
Intervals of 3-5 minutes, max intensity. Heart rate up to 10 beats under your max.
Improve efficiency of the oxygen transport system.
Anaerobic Threshold Training
Tempo training with speed slightly above comfortable. Intensity should be 60-90% of max and you have to hold it throughout your training. Lactate levels will be above 4 millimol and will build up.
Phosphate system training
Short bursts of maximum intensity up to 10 seconds. Long recovery necessary to prevent lactate production.
Aerobic Threshold Training (Long Slow Distance Training)
More than 1 hour
No lactate production
Comfortable intensity (have to be able to talk)
Will improve endurance and recovery time
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Energy Systems
19/01/12 10:59 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences | Martial Arts
Part 3 of our Periodization workshop on 1/18/12:
Energy required for muscle contraction is released by by the conversion of ATP into ADP+P
Therefore, ATP sources need to constantly replenished by different energy systems:
Phosphagen System
Readily available in the body and can be used instantaneously for efforts up to 8-10 seconds. Very important for weight lifters, sprinters etc. No lactic acid production and no oxygen necessary.
After the effort, in the first 30 seconds, 70% of the creatinephosphate is replenished and in 3 to 5 minutes, a 100% is replenished.
Lactic Acid System
The lactic acid system provides energy for resynthesizing ATP for events up to 40 seconds (first 10 will be Phosphagen system). It breaks down glycogen stored in the muscle cells and liver and produces lactic acid (no oxygen used which creates an oxygen debt).
Restoring glycogen takes 2 hours for 40% and 24 hours for full restoration after a workout with breaks throughout. For a continuous, high intensity workout, it can take 48 hours.
95% of the lactic acid is removed after 1 hour and 15 minutes so the muscle pains you may feel for the next few days are not lactic acid but micro damage in your muscle.
Aerobic System
Fully activated after 60-80 seconds (warmup is important) to produce energy for resynthesizing ATP from AD+P. Energy sources are fats and glycogen (and protein occasionally).
Primary energy system for endurance athletes.
No lactic acid production or buildup.
However, in most cases, the aerobic system and lactic acid system work at the same time! The ratio depends on the intensity of your efforts.
The best indicator of which energy system you are actually using when exercising is measuring the level of lactic acid in the blood. The threshold (point where both energy systems are working but no build up of lactic acid) is 4 millimoles. Over that and you will get a buildup because your body is producing more than it can take away.
You can raise the threshold by training. An athlete with a good aerobic base (endurance) can work with higher intensity before crossing the threshold.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Energy required for muscle contraction is released by by the conversion of ATP into ADP+P
Therefore, ATP sources need to constantly replenished by different energy systems:
Phosphagen System
Readily available in the body and can be used instantaneously for efforts up to 8-10 seconds. Very important for weight lifters, sprinters etc. No lactic acid production and no oxygen necessary.
After the effort, in the first 30 seconds, 70% of the creatinephosphate is replenished and in 3 to 5 minutes, a 100% is replenished.
Lactic Acid System
The lactic acid system provides energy for resynthesizing ATP for events up to 40 seconds (first 10 will be Phosphagen system). It breaks down glycogen stored in the muscle cells and liver and produces lactic acid (no oxygen used which creates an oxygen debt).
Restoring glycogen takes 2 hours for 40% and 24 hours for full restoration after a workout with breaks throughout. For a continuous, high intensity workout, it can take 48 hours.
95% of the lactic acid is removed after 1 hour and 15 minutes so the muscle pains you may feel for the next few days are not lactic acid but micro damage in your muscle.
Aerobic System
Fully activated after 60-80 seconds (warmup is important) to produce energy for resynthesizing ATP from AD+P. Energy sources are fats and glycogen (and protein occasionally).
Primary energy system for endurance athletes.
No lactic acid production or buildup.
However, in most cases, the aerobic system and lactic acid system work at the same time! The ratio depends on the intensity of your efforts.
The best indicator of which energy system you are actually using when exercising is measuring the level of lactic acid in the blood. The threshold (point where both energy systems are working but no build up of lactic acid) is 4 millimoles. Over that and you will get a buildup because your body is producing more than it can take away.
You can raise the threshold by training. An athlete with a good aerobic base (endurance) can work with higher intensity before crossing the threshold.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Supercompensation
19/01/12 10:57 Filed in: Fitness | Strength & Conditioning | Personal Training | Other | My experiences
Part 2 of our Periodization workshop on 1/18/12:
Everything we do in our training and our training planning is affected by supercompensation. It refers to the biological state your body is after working out and rest. When you work out, your body is fatigued in many different ways and this reduces the functional capacities of your body. After resting, your body will recover and replenish and if the training stimuli were big enough, you will achieve a higher homeostatic level. This means your body will be stronger, you will have more endurance, more glycogen stored etc.
If you do not allow your body to rest before working out again, you will land in a negative spiral and exhaust your body more. This will lead to decreased performance and overtraining.
If you rest too much, you will lose the supercompensation results and you will be right back at where you started. The right (smart) training and the right amount of rest is key!
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Everything we do in our training and our training planning is affected by supercompensation. It refers to the biological state your body is after working out and rest. When you work out, your body is fatigued in many different ways and this reduces the functional capacities of your body. After resting, your body will recover and replenish and if the training stimuli were big enough, you will achieve a higher homeostatic level. This means your body will be stronger, you will have more endurance, more glycogen stored etc.
If you do not allow your body to rest before working out again, you will land in a negative spiral and exhaust your body more. This will lead to decreased performance and overtraining.
If you rest too much, you will lose the supercompensation results and you will be right back at where you started. The right (smart) training and the right amount of rest is key!
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Mother's Day Portraits
04/05/11 11:05 Filed in: Other
Mother's Day Portrait by Julie Kate Photography
Get Mother’s Day started a day early! Give mom a fun surprise full of lasting memories. For this three hour window, six families will have the opportunity to be photographed during their own private 20 minute photo shoot for just $50 (more than 50% off!). Schedule now and be one of the lucky six to reserve a spot on May 7th.
www.JulieKatePhotography.com
Get Mother’s Day started a day early! Give mom a fun surprise full of lasting memories. For this three hour window, six families will have the opportunity to be photographed during their own private 20 minute photo shoot for just $50 (more than 50% off!). Schedule now and be one of the lucky six to reserve a spot on May 7th.
www.JulieKatePhotography.com
Downloads Page
09/03/11 17:03
Now you can download our brochures, flyers etc.!!
Take a look at: http://www.definedefense.com/promo/downloads.html
Take a look at: http://www.definedefense.com/promo/downloads.html
March 2011 Newsletter
08/03/11 12:26 Filed in: Other
View our newsletter by clicking HERE
You can also subscribe to make sure you don't miss any important news or promotions!
You can also subscribe to make sure you don't miss any important news or promotions!
Julie Kate Photography
05/02/11 10:11 Filed in: My experiences | Other
Next to the Define Defense studio, another company is opening its doors in March 2011: Julie Kate Photography
Specialties
Julie Kate Photography specializes in Portrait Photography. Even though Julie mainly photographs children & young families, she also does engagement, corporate and other portrait work. (Available for events as well.)
Meet the Business Owner: Julie K.
Growing up, there was nothing I looked forward to more after a day with my camera than developing the film into tangible memories and arranging them in albums. Throughout the years, my enthusiasm for photography has continued to thrive. Today, my main goal is to help others capture their special moments. I find that there is something really beautiful about being able to contribute to another family's memories. Being a portrait photographer has been incredibly rewarding and wonderful on so many levels - I can't imagine doing anything else with my days. My style is primarily photojournalistic, though I tend to integrate aspects of traditional photography into each shoot in order to maximize the variety of images in the final product. I weave artistic touches and a creative style into my compositions and pay significant attention to detail in the editing process in order to create the highest possible quality prints.
All Define Defense clients will enjoy a 10% discount on portrait sittings! You can see her work and contact Julie Kate at www.JulieKatePhotography.com
Specialties
Julie Kate Photography specializes in Portrait Photography. Even though Julie mainly photographs children & young families, she also does engagement, corporate and other portrait work. (Available for events as well.)
Meet the Business Owner: Julie K.
Growing up, there was nothing I looked forward to more after a day with my camera than developing the film into tangible memories and arranging them in albums. Throughout the years, my enthusiasm for photography has continued to thrive. Today, my main goal is to help others capture their special moments. I find that there is something really beautiful about being able to contribute to another family's memories. Being a portrait photographer has been incredibly rewarding and wonderful on so many levels - I can't imagine doing anything else with my days. My style is primarily photojournalistic, though I tend to integrate aspects of traditional photography into each shoot in order to maximize the variety of images in the final product. I weave artistic touches and a creative style into my compositions and pay significant attention to detail in the editing process in order to create the highest possible quality prints.
All Define Defense clients will enjoy a 10% discount on portrait sittings! You can see her work and contact Julie Kate at www.JulieKatePhotography.com
Online Store
23/01/11 12:31 Filed in: Other
All clients or customers will be able to purchase products, schedule apointments and free consultations and check out our class schedule by clicking HERE
Modifications are still being made but very soon you will be able to purchase items, memberships, merchandise etc. online!
Modifications are still being made but very soon you will be able to purchase items, memberships, merchandise etc. online!
Studio location
23/01/11 12:29 Filed in: Other
Our new studio location will be 1805 11th Street (near the back entrance of the beautiful new Arete building) on 11th street between Walnut & Canyon Blvd. We are conveniently located next to the St. Julien Hotel & Spa and one block from the Pearl Street Mall. We are surrounded by multiple parking complexes as well as street parking in order to make it convenient for our clients. Opening weekend date and events coming soon!
Vibration Plate Training
At Define Defense, we strive towards incorporating the best and most effective training methods into our lesson strategies and training sessions. We use both traditional and alternative equipment and techniques, in both our personal training sessions and our martial arts classes. One of these unorthodox machines we use is the vibration plate.
Vibration training actually increases the frequency of the muscle contraction. On the plate your muscles will contract 30-50 times per second, which increases the intensity of the workout. Studies have shown that conventional exercises engage approx. 40% of the targeted muscle fibers, while vibration plates engage approx. 97% by involuntary muscle contractions.
There is a wide variety of exercises you can do on the vibration plate, for both upper and lower body. Simple exercises such as planks and squats will become more intense and efficient.
Vibration training was first developed by Russia somewhat 40 years ago, trying to combat the effects of space travel with zero gravity for astronauts. Soon after, it was taken into the field of sports. Since then, it has been proven that vibration training can be a vital training tool to increase strength, flexibility and improve balance.
Other benefits are:
The real question is, to what extent does vibration training help an athlete reach his/her goals? Can a person neglect other training aspects and replace it with a vibration plate? Some claims suggest that 10 minutes of vibration training can have the same training benefits as 30-40 minutes of conventional training. However, we at Define Defense realize the potential and have experienced the magnificent results ourselves but feel that vibration training is a supplement more than a replacement. The human body needs variety in order to grow and improve. That is why we continue to use many different training tools and always try to improve our programs. One thing is sure though: a well guided training session on a vibration plate will boost your training and you will absolutely feel the results!
If you have never experienced training on a vibration plate, you have the opportunity in our facility during our private training sessions and even in our martial arts classes! We strive to incorporate many different methods in our lesson strategies.
Stay tuned for news on our opening weekend in March!!
Vibration training actually increases the frequency of the muscle contraction. On the plate your muscles will contract 30-50 times per second, which increases the intensity of the workout. Studies have shown that conventional exercises engage approx. 40% of the targeted muscle fibers, while vibration plates engage approx. 97% by involuntary muscle contractions.
There is a wide variety of exercises you can do on the vibration plate, for both upper and lower body. Simple exercises such as planks and squats will become more intense and efficient.
Vibration training was first developed by Russia somewhat 40 years ago, trying to combat the effects of space travel with zero gravity for astronauts. Soon after, it was taken into the field of sports. Since then, it has been proven that vibration training can be a vital training tool to increase strength, flexibility and improve balance.
Other benefits are:
- Optimize recovery from injuries
- Improve the mass and mechanical capability of bones
- More flexibility, strength and hormone release
- Improve your motor skills
- Reduce cellulite
- Enhance blood flow
- ...
The real question is, to what extent does vibration training help an athlete reach his/her goals? Can a person neglect other training aspects and replace it with a vibration plate? Some claims suggest that 10 minutes of vibration training can have the same training benefits as 30-40 minutes of conventional training. However, we at Define Defense realize the potential and have experienced the magnificent results ourselves but feel that vibration training is a supplement more than a replacement. The human body needs variety in order to grow and improve. That is why we continue to use many different training tools and always try to improve our programs. One thing is sure though: a well guided training session on a vibration plate will boost your training and you will absolutely feel the results!
If you have never experienced training on a vibration plate, you have the opportunity in our facility during our private training sessions and even in our martial arts classes! We strive to incorporate many different methods in our lesson strategies.
Stay tuned for news on our opening weekend in March!!