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!
0 Comments
Fitness Member of the Month April 2013
21/04/13 12:45 Filed in: Fitness | TRX / Cross Training | Kettle Bell | Strength & Conditioning | Personal Training
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 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
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 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
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 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
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 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | Personal Training
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 Filed in: Personal Training | Martial Arts | Strength & Conditioning | TRX / Cross Training | Kettle Bell | Other
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
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
Buy Your Training Mask Here!
15/01/13 09:16 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Kettle Bell | Martial Arts | My experiences | Brazilian Jiu Jitsu | Other
You walk and run every day without thinking about your breathing or the ability to breathe, it's taken for granted. Imagine, that one day, fatigue and plateau's were a thing of that past with the Training Mask that day is NOW!
Elevation Training Mask mimics the effects of High Altitude Training. When elite athletes want to improve their performance they go to high altitude levels to train. When they come back to sea level they perform much stronger, faster, and have increased endurance.
Training Mask makes your work out more efficient allowing you to take your work out from 60 minutes to 20 minutes. From the average daily walker to the marathon runner, Training Mask appeals to every athlete who wants to improve their overall health and performance.
What is the Elevation Training Mask?
Elevation Training Mask is a patent pending "Resistance Training Device" that helps condition the lungs by creating pulmonary resistance and strengthening the diaphragm.
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?
•Increased lung capacity
•Increased anaerobic thresholds
•Increased oxygen efficiency
•Increased energy Production
•Increased Mental and physical stamina increase
•Increased Mental Focus gets better
Now buy your Training Mask by clicking on the banner below!
Tough Mudder Team Training
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*
TRX Suspension Trainer and Rip Trainer Discount!
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.
Tough Mudder Colorado 2013
02/10/12 14:34 Filed in: Other
Do you want to join the Define Defense Tough Mudder Team? Then sign up now before the price goes up!
Make sure to join our team ‘Define Defense’ when you sign up! If you have issues, let us know.
Performance and Motivation Workshop
25/09/12 20:09 Filed in: Other | Fitness | TRX / Cross Training | Martial Arts | Brazilian Jiu Jitsu | Strength & Conditioning
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
Buddy Week
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.
Grappling Tournament Sponsors
Back to School Promo
13/08/12 14:37 Filed in: Martial Arts | Brazilian Jiu Jitsu | Self Defense | Fitness | TRX / Cross Training | Strength & Conditioning
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)
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.
Recovery as Indicator
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
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
Define Defense at Tough Mudder Colorado 2012
I had a great time since I've been looking forward to it for a long time and was fortunate enough not to have any injuries or limitations. It's great to find new challenges and this particular one would challenge my endurance, balance, coordination, problem solving skills and especially: mental toughness.
Some of the obstacles were especially mentally challenging, such as the ice bath (water with 1.5 feet of ice and you had to dive under a wooden board before exiting), and the electroshocks. There were not one, two but three obstacles with live wires this year! The first we had to crawl in water, second on an ice sheet and the third is the well known one running through live wires. Of course, not all wires are charged but that makes it even more nerve wrecking. I was shocked a total of 7 times. During the last obstacle, right before the finish line, I got shocked twice on the head and it dazed me pretty well. However, I was fortunate enough not to drop (we have seen other people go unconscious for a few seconds). Even though the shocks aren't fun, it's part of the game and it added to the experience. Obviously, if you have medical issues you shouldn't go through the electroshocks.
I did all the obstacles of the course and they were all great for different reasons. A few objections I have with the challenge though are:
- Some of the obstacles that require physical skills, such as climbing, ducking etc. were too short. They should have been longer in length.
- The course was reasonably tough and despite the fact that Tough Mudder needs to accommodate the general population of may different levels, I thought it would be harder. The hardest part of the course was absolutely the altitude changes. You had to run uphill, downhill, hike etc. which was GREAT! That makes it a lot harder but I would like to see harder physically challenging obstacles. Perhaps they should do the course as it is and do some extra things for an 'Elite Tough Mudder'?
P.S. A big thank you to the team and the people who came out to support!
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
Define Defense at Tough Mudder Colorado 2012
I had a great time since I've been looking forward to it for a long time and was fortunate enough not to have any injuries or limitations. It's great to find new challenges and this particular one would challenge my endurance, balance, coordination, problem solving skills and especially: mental toughness.
Some of the obstacles were especially mentally challenging, such as the ice bath (water with 1.5 feet of ice and you had to dive under a wooden board before exiting), and the electroshocks. There were not one, two but three obstacles with live wires this year! The first we had to crawl in water, second on an ice sheet and the third is the well known one running through live wires. Of course, not all wires are charged but that makes it even more nerve wrecking. I was shocked a total of 7 times. During the last obstacle, right before the finish line, I got shocked twice on the head and it dazed me pretty well. However, I was fortunate enough not to drop (we have seen other people go unconscious for a few seconds). Even though the shocks aren't fun, it's part of the game and it added to the experience. Obviously, if you have medical issues you shouldn't go through the electroshocks.
I did all the obstacles of the course and they were all great for different reasons. A few objections I have with the challenge though are:
- Some of the obstacles that require physical skills, such as climbing, ducking etc. were too short. They should have been longer in length.
- The course was reasonably tough and despite the fact that Tough Mudder needs to accommodate the general population of may different levels, I thought it would be harder. The hardest part of the course was absolutely the altitude changes. You had to run uphill, downhill, hike etc. which was GREAT! That makes it a lot harder but I would like to see harder physically challenging obstacles. Perhaps they should do the course as it is and do some extra things for an 'Elite Tough Mudder'?
P.S. A big thank you to the team and the people who came out to support!
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
Carb Loading for Athletes
07/06/12 14:51 Filed in: Fitness | Nutrition | My experiences | Martial Arts | Brazilian Jiu Jitsu | Other | Strength & Conditioning
If you are familiar with the term carb loading, you know it’s a method used by a lot of endurance athletes to increase the storage of glycogen (for energy use) in the body.
For many martial artists, this does not necessarily apply if you are cutting weight for tournaments. You can still cut carbs the days before (which you have to anyway) and then maximize your intake after weigh ins but you will by far not have the same exact effect as for example a cyclist doing carb loading because you do not have enough time to load carbs after weigh ins, which are often the day before the event.
An average person in normal circumstances has enough glycogen stored in the body to last you for 90 minutes when doing a physical activity, such as running, cycling, etc.
When you carb load, you can increase the amount of glycogen stored from 25-100% (for adult men shown in some studies, results for women are less steady), which means it your body’s reserves will last you longer than 90 minutes so any loss in performance by lack of energy will be postponed or not be present at all if you fuel your body during the activity.
First and foremost, it is important to increase your carb intake the last few days before your goal event or race. You do need to make sure this does not cause any intestinal problems that may affect your performance. If you have never done carb loading before, try it out before during training to see how your system reacts.
The first phase of carb loading:
A week before the race, decrease your carb intake (don’t cut them out all together) and resume your training as normal. Increase your protein and fat intake to compensate for the lowered carb intake. This will make your body react to the lack of carbs but not deteriorate your body of performance by cutting calories. About 50-55% of your caloric intake should come from carbs during these two to three days.
The second phase of carb loading:
Three to four days before the event or race, increase your carb intake drastically and cut back on your fat intake. At this point, about 70% of your total calorie intake should consist of carbohydrates. Lower your training intensity and frequency to allow your body to store more glycogen (converted from carbs) than normal. The day before the race, rest completely or do an extremely light workout to loosen your muscles.
Even though you do carb loading, you may still feel fatigued during or after the race. This may be muscle damage, buildup from lactic acid etc. Energy storage and processes are only one piece of the puzzle. However when done right, it may benefit your performance drastically. Don’t forget to continue to fuel your body during the race to prevent fatigue. When carb loading, a temporary weight gain is seen frequently. When your body stores more carbs it also stores more water, therefore the weight gain. This should however be temporary. If you have long term weight gain, you are most likely consuming too many calories overall.
Every individual responds differently to carb loading and discuss the process with your doctor, trainer or nutritionist in more depth before attempting.
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
Bolder Boulder & Tough Mudder
31/05/12 10:45 Filed in: Other | My experiences
The last few weeks, I have been preparing for the consecutive races I had planned.
Either way, I had a great time and hope to be able to do it many more times. Maybe I should aim to finish under 50 minutes? I have done a 10k before around 45 minutes but that was many years ago and when my body was more designed for endurance sports. That should be a very realistic goal as I didn’t train specifically on running but also on biking, swimming, strength and cross training. Nonetheless, running is a great workout and boosts your cardio. A quality that is important for many athletes. I like to maintain a healthy balance of strength, cardio, speed, flexibility etc. That also means I can’t be a purely competitive endurance athlete but that is also not my goal at this point in time.
I was supposed to do the Sunrise triathlon this coming weekend and Tough Mudder next weekend. However, I will be forced to pass on the triathlon for following reasons:
- I have a wound on my arm that I don’t want to swim with in the Boulder reservoir. It is probably fine but I don’t want to risk any bad infections. I am sure you have heard of the horrible stories that have occurred lately with bad bacteria in lakes (not the reservoir but nonetheless, I’d rather be safe than sorry).
- By having a booth at the Boulder Creek Fest and a big yard project, I haven’t had a chance to recover in weeks. Therefore, I will pass on the triathlon so I can attend the Tough Mudder race. I don’t want to risk pushing my body too much and having to pass on Tough Mudder. We are doing it with a team and I want to participate. Too bad because my training was going fantastic but I don’t want to overtrain.
Unfortunately, the Sunrise Boulder organization was not very helpful in refunding my registration fees because of the wound that may get infected. Apparently they claim they never refund any fees under any circumstances, including medical conditions that may be dangerous to the athletes, whether it’s by own doing or infecting each other. As a business owner myself, I understand you need to reinforce rules but at the same time, also make exceptions. What if someone can infect other athletes, what if I get a heart attack a few days before? They would not refund an athlete? That doesn’t make any sense to me so I believe they should revise their policies as this is not fair or morally correct. I know for sure I won’t be registering with this organization anymore. When someone is unable to train with us because of a valid reason, we modify their membership to accommodate. Simply because it’s the right thing to do.
This week is all about recovery for myself with some cross training sessions to keep my body sharp for Tough Mudder. My cardio is great and I don’t expect an issue with Tough Mudder. And if my body were to let me down for some reason… I tend to be very determined (or stubborn?) in training & races. A quality that people around me don’t always appreciate that much :)
Also check out some pictures that our neighbor Julie Kate Photography took during the Bolder Boulder!
Open Mat Times
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.
Define Defense Tough Mudder Team: Drew
Name: Drew Ash
Age: 27
Profession: Brazilian Jiujitsu instructor
Where do you live: Boulder, CO
Have you participated in Tough Mudder before: No, though I had a dream about it once
Have you participated in any other mud competitions, like Warrior Dash or MuckRuckus: No
What got you interested in participating: Seeing the course
Describe your training regimen for the event: Daily Brazilian jiujitsu with Strength and conditioning classes 4-5 times a week
When did you start training: Year round
Tough Mudder can be an intimidating event. Any fears or concerns: Yes, that my heart will explode when I go through "shock therapy". As well as ankle injuries from the mud.
Are you in it for the die-hard competition or more for the fun? Fun
How have your friends and family reacted to you doing Tough Mudder: Most of them pat me on the back in a very patronizing way.
Besides Tough Mudder, what’s the most extreme thing you’ve ever done: Mixed martial arts
Daily Camera Workout of the Week: Cross Training with a TRX Boost
16/05/12 13:49 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | My experiences | Personal Training | Other
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
Daily Camera Workout of the Week: Cross Training with a TRX Boost
16/05/12 13:49 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | My experiences | Personal Training | Other
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
Define Defense Tough Mudder Team: Sander
Review: TRX Suspension Bands
03/05/12 14:38 Filed in: Fitness | My experiences | Other | Strength & Conditioning | TRX / Cross Training
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
4 medals at NAGA!
Congrats to Roger, Robert, Will and Michael for winning gold and silver medals at the NAGA tournament on Saturday April 28th, 2012!
Great job guys, we’re proud of you!
Training for triathlon & Tough Mudder 04/27/12
Since my last blog post about my training preparations for the triathlon, my schedule has been pretty crazy! However, that is great since that means I’ve been working hard and I’ve had the opportunity to train martial arts or do personal training with many people.
Overall, I have still managed to make progress in my training. I have gone swimming, which actually went much better than expected. I do need to swim more frequently but the initial feeling was good. I swam 1.75km (little more than a mile) with little breaks here and there. I will never be a fast swimmer and it is the weakest part of my triathlon but if I can get through it the same way or a little better than my first (and only so far) triathlon back in 2009, I’ll be happy.
I finished that tri in 2 hours and 34 minutes so you can imagine those 4 minutes have been bugging me. Therefore, one of my goals this year is to do an olympic tri under 2 and a half hours.
My plan is to run the Bolder Boulder on May 28th, do the tri on June 2nd and Tough Mudder on June 10th. The main goal is Tough Mudder so the other races are goals as well but will act more like good training sessions. Between this and the fact that my first tri was at sea level, I have no idea what to expect doing one here. I also gained much more mass since then which means more weight and more water & wind resistance. Nonetheless, I have no doubt I can break 2 and a half hours but it will probably be my next triathlon, which is in September. The Sunrise tri on June 2nd will be more of a practice round to see what my level is at the moment and what needs to be adjusted.
During the last few weeks, these training sessions are the ones that stuck out to me:
- 2 rides back to back: I rode with friends first and afterwards, I rode with my wife. The goal was simply to do more miles and get my body adjusted to the feel of the bike.
- A tempo run at the Boulder Creek Path which hurt but I wanted to see how my legs would feel as I normally run much slower. I do need to do more of these but my schedule has been limiting.
- A 3 hour ride to Lyons and Hygiene with a good amount of climbing for me (try to ride up 205lbs + bike and you’ll understand). We still managed to get an average speed of 17.1miles/hour which was satisfactory at this early point of my training.
- On April 16th, I went running (slow) for about 45 minutes and did a bike ride by myself. Both felt great and the feeling is coming back (thank you muscle memory). Especially the ride was fantastic as it was windy and I had an average of 18.1miles/hour.
- The biggest cardio workout so far: a bike ride to Carter Lake for a total of 3.5 hours at an average speed of 18.5miles/hour. This was a great ride and a very important workout since it will boost my endurance and I didn’t encounter any major problems.
In between these sessions, I did martial arts, cross training, hiking, tennis and some shorter rides/runs. This week has been a bigger challenge as I have not had as much time to do long cardio workouts so I am hoping for this weekend.
My goal for next week will be (in addition to my regular activities):
- A long run
- A shorter fast run
- 2 swimming sessions of 2km each
- A 3 hour bike ride
- A 2 hour faster bike ride
Even though training may not always be easy, find that motivation and satisfaction. That’s what will keep you going!
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
Parent's Night Out
19/04/12 14:47 Filed in: Other | Martial Arts
On June 6th, we’ll be doing another Parent’s Night Out.
You can leave your children (5-15 years old) with us and we'll do some techniques and drills, board games and watch a movie on a big screen. We will also provide food (pizza and juice unless you bring your own).
Spots are limited so register or contact us asap to reserve your spots! There will be 3 adults present to make sure everything runs smooth, your child has a great time and most importantly, is safe.
$10 per child, $5 for an additional sibling.
Every child needs to have a waiver (contact us) signed by at least one parent.
You can register here or send us a message!
'If you talk the talk, you've got to walk the walk' - Goals & Determination
19/04/12 12:48 Filed in: Other | Personal Training | Fitness | My experiences | Martial Arts | Brazilian Jiu Jitsu | Strength & Conditioning
When growing up, my parents had a certain saying: It’s better to get a B or C after trying really hard than getting an A without trying at all. That being said, I was a very good student but it showed the values that were important to them. I guess it’s in line with the saying ‘Hard Work Beats Talent’ and I couldn’t agree any more. If things go too easy for you, then you never learn determination, the satisfaction and rewards of hard work.
The point is, you have to work and you have to try hard. If you put a lot of effort and determination in something, good things will come your way. The road may not be always full of sunshine and there will be bumps in the road but nothing ever goes perfectly. This absolutely applies to training as well. If you train hard (and smart but that’s for another article), then you will see progress. If you don’t put 100% in, then don’t expect all your goals to come true.
Now that has absolutely nothing to do with performance. As a trainer, I never expect our clients to perform the same or compare them to each other. For example: I prefer much more that a person is giving a 100% lifting a 20lbs. kettle bell than the person next to him/her lifting a 50lbs. kettle bell without breaking a sweat. Everyone works at their level and gets the equipment suited for them. However, we do expect everyone to do their best and to give a 100% in their workouts, whatever their fitness level allows.
I believe in perseverance or as the saying says: ‘If you talk the talk, you’ve got to walk the walk’ (last saying I promise). Of course, if you don’t enjoy something it is likely that you will quit at some point which is fine! There is so much out there that enables you to choose what you really love to do. Also, you will fail at some goals in your life and that is normal. Everyone does but as long as you gave it a fair shot and put your energy into it, then there is nothing to feel bad about.
My family was always very motivating in every hobby I had but also very strict. I could not be any more appreciative for that. It taught me discipline and determination. At the same time, that is why I was able to reach my personal goals. If they didn’t bother putting rules in place and taking the time to enforce them, I would not have learned the lessons that I did. So find motivation in your training, no matter what it is, be confident and persistent. As your trainer, I will do my part as well as I can but I need to see the focus and determination in your eyes.
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
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
Training for summer & Tough Mudder: April 6, 2012
It is April 6th and I have less than 2 months before I do the Sunrise Boulder triathlon and about 2 months before doing Tough Mudder. My training at Define Defense has paid off well and my overall cardio, strength and muscle endurance are satisfactory.
It is time however, to start doing more miles to improve my cardiovascular endurance. I would advise to start of with training many miles and then work up the intensity once the races approach. However, with my work this was hard to accomplish so I trained hard during Cross Training / TRX classes, martial arts and weight lifting until now, which I will keep doing (it is so hard to sit out during classes, I always end up participating in most of them).
On Monday, I decided to wear my heart rate monitor during our Modern Martial Arts class to analyze the intensity of the class. During these classes, everyone works at their own level and will not be compared to one another. I tend to push myself pretty hard and wearing the heart rate monitor was also an extra motivation.
As you can see, my average heart rate was 149bpm and max was 175bpm. That is a pretty high average for me, meaning I pushed myself hard. Please note that everyone’s data would be different and you cannot compare your data to anyone else’s. My absolute maximum heart rate would probably be around 195bpm. This would be accomplished by going all out for a short period of time. During martial arts class, you want to sustain efforts for a longer period of time.
During the warmup, my heart rate elevated pretty quickly. About halfway through, we did some drills and when I was holding the bag for my partner(s), my heart rate dropped. The last part of the class had a higher intensity again and my heart rate stayed pretty much around 170bpm the whole time.
We did push ourselves pretty hard. Some classes will be cardio based and others will be technique based. They are not always this physically challenging and everyone works at their level, working on their strengths and also weaknesses. It does show you, that this class was a great workout and doing this will absolutely improve your cardio, muscular strength, endurance etc.
On Wednesday, I made my first real bike ride of the season. Because I raced back in Belgium, bike riding is a lot of fun for me and has a lot of memories. Therefore, I enjoy doing it and I want to continue to test myself, for example with triathlons.
I did not have an abundance of time so I only rode the bike for a little more than an hour to test my legs. I was pretty happy with the results. My average speed was 18.7mph with an elevation gain of 651 feet and an average heart rate of 145bpm. I held a pace I knew I could keep up but it was still challenging for my legs. I realized my cardio is great but the specific movements to cycling was hard for my leg muscles. This means I simply have to do more miles and train more specific to my goal (triathlon). Specific training to your goal is very important, for any sport. If you do a swimming race, you have to swim and if you do a running race, you need to run. However, cross training does have a very important role in all training.
This weekend, my goal is to ride 2-2.5 hours and in a few weeks, do bike rides of about 4 hours, once or twice a week. I am fortunate to have the experience with the bike and having a good overall foundation to work from. For beginners, I would not recommend increasing the work load like this.
Finally, on Thursday my wife, dog and I went to hike up Mount Sanitas and Dakota Ridge. Hiking is a great workout to work on your training base or foundation. As you can see, the average heart rate was only 122bpm but it is still challenging for the leg muscles when you have elevation differences. It is enjoyable and a good variation in my training. If I was competing with the bike, I would not be hiking too much or consider it a workout in season. But since I am only doing these races recreationally, I do consider this a workout and an aid to my training, especially for the Tough Mudder race on June 10th.
In between these workouts, I of course worked out more. I did some running and cross training, weight lifting and walking. These were simply some interesting notes on my training progress and heart rate data.
Heart rate data is very individual and do not base your performance and especially training program on someone else’s information. If you are interested in building a better training program for yourself, contact us and we can assist you in doing so.
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: 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
Buy your TRX Suspension Bands at Define Defense
02/04/12 15:35 Filed in: Other | TRX / Cross Training
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
Parents & Kids Class!
27/03/12 12:53 Filed in: Other
Join us on Wednesday May 2nd, 2012 from 6.15-7.15pm for a Parents & Kids class! Bring your children, spouse or parents to join a class so they can see what it's all about! This class is free for all participants and will be a blast! All levels and ages are welcome as we will be going very easy to accommodate the diversity of participants.
You can register here or send us a message!
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
You can register here or send us a message!
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
Parent's Night Out!
27/03/12 12:38 Filed in: Martial Arts | Other
You can leave your children (5-15 years old) with us and we'll do some techniques and drills, board games and watch a movie on a big screen. This event will be completely free so register or contact us asap to reserve your spots!
There will be 3 adults present to make sure everything runs smooth, your child has a great time and most importantly, is safe.
Every child needs to have a waiver (contact us) signed by at least one parent. What to bring: comfortable workout clothes!
You can register here or send us a message! Deadline: April 11th.
Our location:
1805 11th Street Suite B
Boulder, CO 80302
The alley on 11th Street between Canyon Blvd. and Walnut St. (behind the Med restaurant).
(720) 340 6254
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
Getting into the right mindset for working out
21/03/12 15:12 Filed in: Other | Fitness | My experiences | Personal Training | Martial Arts | Brazilian Jiu Jitsu
For training and working out, goals are extremely important. You need to set short and long term goals and make them challenging but possible. If they are not possible, you will not reach them and eventually become disappointed or frustrated. On the other hand, if they are too easy, you may not push yourself enough and not make enough progress, if any at all.
Another aspect of training, one that I feel has played a huge role for myself is having the right mindset. I'm not necessarily talking about what your motivation is for your workouts because there are thousands of reasons why you can, should or want to do it. What I'm thinking about is the attitude, the mindset, the personality you step into the gym with. When you have that mindset, nothing can stop you. You can just keep going and whatever is in front of you, you do not stop. When I go into a workout like that, I feel stronger, faster and better than any other moment. People call me nuts when they see me training (and I probably am) but it gives me great satisfaction and motivation. This is when I get my best workouts and earn some of the nicknames I have been given over the years (Beast, the Hammer,... All for different reasons).
Getting that mindset is not easy and I feel cannot always be planned ahead. It's a feeling of the moment. It may be influenced by your goals, motivation, your previous success and progress or simply how well you slept the night before. It depends on the individual and circumstances but also on the people around you. A good group of training buddies or trainer can get you in that moment, in which you feel invincible and full of energy (sometimes I have to step in to prevent injuries as a trainer when a client gets 'in the moment').
There is nothing like this feeling and sometimes you just start working out and you know you'll be killing it that day. Other times, you need more guidance from a trainer to get in the right mindset. Either way, it should be your goal to find that motivation. It is the perfect intrinsic motivation (because you want to for yourself, not for others or a reward) and when you work out like this, you will feel great after and again be looking forward more to the next workout. It's a vicious circle. If you feel bad for yourself when working out, it will probably not be any better next time. So give it your all. I guarantee that, if you work out hard but responsibly, you will experience that mindset more and more while enjoying every minute of it.
For the beginners out there: no matter what sport you practice, go for it, get over that beginner's hump and you'll find more enjoyment and great progress lying right ahead of you! Leave it all out there and you will experience more results than what you were hoping for!
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
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
TRX Group Classes
12/03/12 14:46 Filed in: Other | Fitness | TRX / Cross Training | Personal Training | Strength & Conditioning
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
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
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
Volunteering trip to Mission: Wolf
07/02/12 10:04 Filed in: Other
Dates: Saturday April 7th (morning) - Sunday April 8th (afternoon) If you are interested, you are welcome to join and we will camp out on the reserve for 1 night and come back on Sunday afternoon. A small fee will be requested, which will directly be donated to the wolf reserve (will be applied to sponsoring a wolf and we will receive a certificate, 8x10 picture and some hair of the wolf). More info to come (including logistics, carpooling etc.) |
About Self Defense Classes & Workshops - Crime, Reports and Bad Decisions
01/02/12 15:20 Filed in: Other | Self Defense
I'm sure you've heard or read about the 20 year old CU student who got ticketed for falsely reporting an attack on University Hill. You can read more about it here.
Her initial story was that she was walking alone when she was grabbed by a 200lbs. knife wielding man. After a struggle, she got away with some minor scratches.
Doesn't add up does it? It may be possible if she was very lucky and the attacker only had the intention to scare her with the knife but did not plan on actually using it. It is definitely possible if she acted and overwhelmed her attacker (you want to take away the attacker's confidence, therefore the Golden Rule of self defense: ACT CRAZY). However, if a 200 lbs. man was wielding with a knife, it would be extremely hard to walk away the way she did. Not just for her but for anyone, including me!
False reports are unfortunate and prevent law enforcement from investigating real crimes. For example:
The armed robbery which turned fatal for Todd Walker (March 2011)
The gunmen who robbed multiple people and sexually assaulted a woman (August, 2011)
A gunman outside the Boulder Community Hospital (April, 2011)
Bank robbery in North Boulder (September, 2011)
CU campus robbery (January, 2012)
Sexual assault attempts (October, 2011)
Does this mean Boulder is an unsafe or bad place to live? Absolutely not! However, as in every big town (and college town), you need to be aware and more importantly, not be naive. Not everyone is trustworthy, you need to be cautious and use common sense.
After all, things happen and you don't control everything or everyone. None of the above victims ever thought this would happen to them but unfortunately it did. We should all try to keep ourselves and others safe. There are many ways to do this but the first step is to realize bad things do happen. Being prepared doesn't hurt. The last thing you want to do is putting yourself in a situation in which bad things can happen.
As a self defense instructor, I spend a lot of attention to all aspects of self defense. It is not simply about the techniques and how to get back to safety but it's also about preventing, scanning, communication (verbal and non verbal), knowing vital points and very important: your mental state.
My wife pointed out an article about self defense a few weeks ago and Linda Fairstein (a former sex crimes prosecutor) addresses a few very bad choices that turned for the worst.
- Kenia Monge from Denver was planning on going to college to become a crime scene investigator so she was an intelligent woman. When she left her friends to go to the restroom when partying, she never came back. Travis Forbes was found guilty for the murder of Kenia. She made one mistake but it cost her and her family dearly. It is very important to use a buddy system when leaving the group, no matter how close or easy your destination is.
- Holly Bobo, a 20 year old student was kidnapped outside her Tennessee home. It seems like Holly did not resist enough, at least not in the initial part of her kidnapping. Traces of resistance were found but it was probably too late. If you feel unsafe, draw attention to yourself. It will lower your attacker's confidence and other people may be able to assist or call 911. Do whatever you can to draw attention and target vital points to maximize damage and pain. Please note that every situation is different and everyone's response is different. When there are weapons involved, it is also a very different scenario so this response may not fit all situations!
- Paula Sladewski had a fight with her boyfriend in a club, it came to a point that her boyfriend was thrown out and she stayed. When she left later, cameras show a man was following her. She didn't make it and up to this day, there is no suspect. Paula made the mistake of making a decision based on her emotions at that time. This affected her safety and it turned for the worst. Always be careful and don't take risks, even if you are upset.
The article focussed on these three situations that were caused by a certain decision. Other people doing the same actions may be fine and many other decisions will also turn out to be the wrong one. Should you lock yourself up and don’t take any risks? No but take calculated risks and please use common sense. It’s better to be safe than sorry. In my mind, every person should take a proper self defense course and know the basics (not because we teach these but I believe things can happen and you should be able to help yourself if needed).
We teach self defense classes 4 times a week and offer punch cards to give our clients the freedom to choose their own times. We focus on every aspect of self defense and make sure you leave with a strong basic knowledge and skill set. All levels and ages are welcome. More info about our self defense classes and workshops here.
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
Our No Gi Brazilian Jiu Jitsu Program - Downtown Boulder
A little more about Brazilian Jiu Jitsu at our Define Defense studio:
Our No Gi Jiu Jitsu Classes
My main background in martial arts is stand up fighting and self defense (for almost 19 years now). I have also been training Brazilian Jiu Jitsu since 2008. For the first three years, I only practiced with the gi, based on Gracie Jiu Jitsu.
Before opening Define Defense, I met Drew (our BJJ instructor) and he introduced me to the world of no gi Jiu Jitsu. This was a huge change for me since I had never done Brazilian Jiu Jitsu without the gi before.
Drew doesn’t only teach no gi Jiu Jitsu, he also shows great techniques from catch wrestling, Judo and (my favorite): 10th Planet Jiu Jitsu.
This has made my grappling game improve tremendously and now, I feel much more confident and skilled. Of course, we still go over the basics to have a solid foundation but being able to supplement this with techniques from other forms of submission wrestling has made a huge difference. I am now able to catch Twisters, control people with Rubber Guard, catch calf slicers etc. For me, it has made a huge difference, both skill wise and mentally. I can put things together better and am able to think out of the box and make transitions easier.
Gi Jiu Jitsu is still great and I am very thankful I have learned the basics the way I did. However, I feel much more versatile now that I don’t have to rely on the gi anymore (my opinion, I am aware others may have different experiences).
Also, having so many classes each week makes it convenient for everyone else to fit it in their schedule. It’s also a great workout and combining it with strength & conditioning classes simply makes you stronger and more skilled.
More info on the No Gi Brazilian Jiu Jitsu Program here.
Brazilian Jiu Jitsu for Self Defense
For self defense purposes, Jiu Jitsu is the ultimate way to protect yourself on the ground. That being said, there is a certain amount of skills you should possess BUT more would be irrelevant for pure self defense situations.
After all, the chances of your attacker knowing a gift wrap choke is extremely small or doing a banana split would be useless. A great self defense course absolutely needs to teach some Brazilian Jiu Jitsu but it should never be the only thing to rely on. After all, if you can avoid going to the ground, you always should (for example: a sexual assault situation), no matter how good your grappling is. There is the issue of ground and pound, plus your attacker’s accomplice may be just around the corner.
Jiu Jitsu is extremely important for self defense since you do not have to rely on strength; instead, technique will help you get back to safety. Knowing how to avoid situations, accurate striking, stand up self defense locks and techniques etcetera play a very important role as well and a self defense course should offer a complete package of all these aspects.
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
Red Man Self Defense Training - Advanced Students
31/01/12 10:59 Filed in: Self Defense
Advanced students going full out on the Red Man. This is not something we do with beginners and is not an everyday practice. It's still a lot of fun though!
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
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
Valentine's Boudoir Gift
25/01/12 14:38 Filed in: Other
Julie Kate Photography - Boudoir Special
What can you get the man who has everything? Try a Boudoir Portrait! It's not something that he can get for himself and even better, he'll never see it coming. This gift will ensure you receive the girlfriend/fiancee/wife of the year award! SPECIAL: Buy a Coffee Table Book & CD and receive a $50 voucher to use towards any our print packages. EXPIRES 2/12/12.
More information about Julie Kate Photography HERE
What can you get the man who has everything? Try a Boudoir Portrait! It's not something that he can get for himself and even better, he'll never see it coming. This gift will ensure you receive the girlfriend/fiancee/wife of the year award! SPECIAL: Buy a Coffee Table Book & CD and receive a $50 voucher to use towards any our print packages. EXPIRES 2/12/12.
More information about Julie Kate Photography HERE
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
ADCC
29/09/11 13:47
Ill keep this short. If you didnt get to check out ADCC last week you missed out, as it was possibly the most impressive grappling tournament ever. And for those that say rubber guard doesnt work at a high level... Vinny Magalhaes put two-time heavyweight champion through the basic rubber guard path to catch a sweep and win the gold in the heavyweight division. Another big topic was Rousimar Palhares, but I wont give an opinion as there are currently a plethora of articles on the subject as well as it currently headlining one of the most popular mma websites out there. Marcelo Garcia proved to be as nasty as everyone thought he was, making quick work of nearly everyone he faced. He nearly tapped from a guillotine from Kron Gracie in the semi-finals, but got out and won on points. No competitor he faced even scored a point on him. In short, this performance solidified him (in my mind) as the greatest around. Now go train.
By Drew Ash, Define Defense’s BJJ instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com or check out our videos on YouTube.com/DefineDefense !
Julie Kate Portrait Photography in Boulder
20/12/11 13:53 Filed in: Other
Julie Kate Photography specializes in Portrait Photography. Even though Julie mainly photographs newborns, children & young families, she also does couples/engagements, corporate, boudoir and other portrait work. Julie Kate Photography is available for events as well. Find her website at www.JulieKatePhotography.com
The holidays are a great time to get pictures taken with your family, children or friends!
Julie Kate Photography
1805 11th Street Suite A
Boulder, CO 80302
(720) 340 6255
New Year Resolutions - 2012
02/12/11 09:15 Filed in: Other | My experiences | Martial Arts | Brazilian Jiu Jitsu | Personal Training
Most of us consider the holiday season to be the end or new beginning of a time in which we want to accomplish our goals. That is why so many people make their New Year’s resolutions and vow to fulfill these before another year passes by.
Many of our clients have come to us to fulfill some of their New Year resolutions, such as:
Self Defense
A surprising amount of people want to learn self defense but for some reason, never actually do it. This is the time of the year that you should get some self defense classes in! The weather is cold, the sund goes down sooner and Define Defense offers a unique program in Boulder, CO. Self defense is not the same as martial arts so it requires a different approach; something you can experience with us. After all, it’s better to be prepared just in case! We offer both classes (with a punch card) or private self defense workshops for groups!
Get In Shape
The holiday season is a period of joy but not necessarily for your body. All that great food might stick around. If you would like to get stronger, feel better about yourself and have a healthier body. Then you can join our new strength & conditioning program (6 cross training classes/week with punch card or unlimited memberships) or practice martial arts with us. Ask any client of ours: you will get a great workout and see the results quickly!
Martial Arts
There’s a part in many of us that LOVES martial arts and wants to be great at it. It’s fantastic for so many things: self defense, competing (with yourself or others), getting in great shape, looking and feeling better, being more confident, empowering yourself etc.
Now is a great time to finally act on that wish and learn martial arts. Since we have different program for different goals, you will have a great time doing it. A big plus is that you won’t be learning outdated techniques and instead you will be learning all the best elements from different martial arts that actually work! We teach all ages, genders and levels.
Personal Training
Did you know Define Defense also does personal training? If you didn’t, it’s probably because our personal training sessions are fully private so there is nobody else in the facility! We make sure you get our undivided attention, access to all cutting edge equipment and there is nobody staring at you! No matter what your goal is, we can help you achieve it. Our training is backed by science and we keep logs, which we share with you every 2 months so you can see your own progress!
When 2012 starts, get some of these of your bucket list and come to see us. We will help you achieve that goal and make sure you have a great time doing it.
If you have someone else in mind, you can always gift them a gift card which they can use towards any of our programs.
Have a great holiday season and a happy 2012! We will see you soon.
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 !
Cross Training: Our New Strength & Conditioning Program
30/11/11 15:33 Filed in: Other | Fitness | My experiences | Strength & Conditioning | Personal Training
Cross training is one of the best ways to get in shape while working pretty much all of your muscle groups. If done right, you can accomplish different goals by training in different ways. You will get stronger, faster and your cardio will improve. By fine tuning your cross training workout, you can also lose weight or gain muscle (or both).
The way we do cross training at Define Defense in our strength and conditioning classes is by working all muscle groups with short rests between different stations. By working all muscle groups, we end up burning many calories and we challenge all muscles, which makes them adapt and improve. We have different formulas we use in different classes but we always make sure our training methods have clear reasoning behind them and these are backed by our knowledge in physiology, anatomy etc. In our strength and conditioning classes, we also make sure everyone is working at their own level and they are training to reach the goal they want. That is why we like to call it personal training in a small group. After all, the same exercises and training will NEVER work the same for different people.
Our classes are a full hour training session, 6 times/week starting in January 2012 (depending on a membership or punch card, you choose whenever and how many times you want to attend!) As for now, we have 3 classes/week.
Cross training can be done in several ways as mentioned, however there are many brands that do it in a very irresponsible and dangerous manner. Safety always comes first but unfortunately some brands do not make this a priority.
A few experiences I have had (outside of Define Defense):
- 15 minute workouts that make you breathe hard, sweat and make you feel like passing out. These workouts may feel hard (and they are), but they will NOT do anything for you, except to deteriorate your body. You do not get any rest, you do too many exercises in a small time frame, something that occasionally can be beneficial for a trained athlete but not for the average person wanting to improve or live healthier. Since there is no rest, your muscles will not grow, ever... For cardio purposes it is not long enough either and pushing yourself that hard every workout is unhealthy, period. If a 15 minute workout would do what they claim it does, everybody would be a professional athlete. But it doesn't! Any trainer can push you that hard for 15 minutes but it's not a good thing.
- Making the clients do compound exercises without warmup and for too many reps. Compound exercises are fantastic for anabolic growth, burning calories and general strength and health. However, if you become fatigued, your form and technique will deteriorate, especially with technically challenging exercises. These need perfect form as they can be hazardous for your body. I have seen studios that made their clients do tens of these compound exercises at a time (with horrible form).
- Dirty, dirty and dirty to a point my lungs burned and my hands were black. OK this one is place determined but it's a big no-no!
- Having to sign a waiver that states they are not liable if you get hospitalized with Rhabdo. Really??? Sounds shady to me and with responsible training (even pushing limits), you should never experience this!
- Unqualified trainers: some brands are franchised which means that if you do a one day workshop, you are allowed to open a branch. Great isn't it? Not really... It takes years to master training others and being certified after one day is simply dangerous.
You would be surprised how much these kinds of situations happen or how many cross training studios build their businesses on these irresponsible strategies.
At Define Defense, we strive towards quality and responsible training for optimal results and the safety of our clients. That is why we are expanding our strength & conditioning program to 6 classes/week starting January, 2012!
All our martial arts clients have free access. Non members can also enjoy these great cross training classes by purchasing a punch card or getting a strength & conditioning membership. Our classes are 60 minute workouts with a lot of personal attention and cutting edge gym equipment (see our facility). We utilize back to basic exercises as well as the latest proven methods in the fitness world. We will push you and make you better, that's a promise. Besides your training, we also educate you about the reasons behind the training.
Our pricing structure:
- A 10 class punch card for $200
- A 12 month membership for $85/month (unlimited classes)
- A 6 month membership for $95/month (unlimited classes)
- A 3 month membership for $110/month (unlimited classes)
Stay tuned for our new schedule (starting January 2nd, 2012) and take advantage of the strength & conditioning classes!
By Sander Vanacker, owner of Define Defense Martial Arts & Training in Boulder, Colorado
Max Muscle Sports Nutrition Workshop
30/11/11 09:28 Filed in: Other
Thanks to Max Muscle Sports Nutrition of Boulder for doing a nutrition workshop at Define Defense! It was very interesting and informative!
Happy Thanksgiving! Black Friday and class times.
22/11/11 18:18
25% sale on ALL gear this Friday and Saturday during class times!
We will be open on:
Friday 5-7.30pm
Saturday 10.30am-12pm
Saturday 1-3.30pm
Take advantage of these deal to get yourself more protective gear, merchandise etc!
Also, our advanced online system enables you to purchase gift cards! These are a great holiday present for anyone looking for high quality products or someone who wants to get started on their New Year's resolutions (self defense classes, getting in shape)!
If you are shopping online, use the code 25FS for your 25% off!
http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=43
We will be open on:
Friday 5-7.30pm
Saturday 10.30am-12pm
Saturday 1-3.30pm
Take advantage of these deal to get yourself more protective gear, merchandise etc!
Also, our advanced online system enables you to purchase gift cards! These are a great holiday present for anyone looking for high quality products or someone who wants to get started on their New Year's resolutions (self defense classes, getting in shape)!
If you are shopping online, use the code 25FS for your 25% off!
http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=43
FREE nutrition workshop with Max Muscle Sports Nutrition
16/11/11 16:22 Filed in: Other
Come by for a free nutrition workshop with Max Muscle Sports Nutrition of Boulder.
You will learn more about how to fuel your body for performance, recovery, health etc.
This workshop is free for all attendees and you will have a chance to sample some of their products, ask questions about nutrition etc.
The workshop will take place at Define Defense Martial Arts from 7.15-8.30pm.
Register here: http://www.facebook.com/event.php?eid=274263249275670
You will learn more about how to fuel your body for performance, recovery, health etc.
This workshop is free for all attendees and you will have a chance to sample some of their products, ask questions about nutrition etc.
The workshop will take place at Define Defense Martial Arts from 7.15-8.30pm.
Register here: http://www.facebook.com/event.php?eid=274263249275670
Register for 10th Planet seminar!
05/11/11 15:02 Filed in: Brazilian Jiu Jitsu | Other
REGISTER NOW, places are limited.
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
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
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
About Modern Martial Arts & Our Curriculum
When we talk about Modern Martial Arts, many still have many questions about what style it is, what you learn etc. Our Modern Martial Arts is exactly what it sounds: a modern approach to martial arts!
Traditional martial arts are very rigid and more often than not unrealistic and ineffective. That is why we created our own program and curriculum by combining the elements that DO work and put them together. Our program includes everything from striking, kicking, armlocks and chokes standing and on the ground, takedowns, throws, self defense, weapons defense and grappling. It was our goal to step away from the one sided traditional practices which are outdated and offer something better... much better. You'll be more diverse and better skilled when you train Modern Martial Arts with us.
Only techniques that meet our standards and we believe are practical in a real situation were accepted and made it into the curriculum. Once you master our entire program, you will be a very complete martial artist because you are know what to do in all these different situations. If you combine the Modern Martial Arts with the No Gi Brazilian Jiu Jitsu program, you will learn everything you need to know for competition and MMA. However, that is a decision you make for yourself, depending on your goals.
Our Modern Martial Arts program offers the best of many different styles, for example:
- Karate
- Muay Thai
- Krav Maga
- Japanese Ju Jutsu
- BJJ
- MMA
- Kickboxing
- ...
Not only will you be learning more effective techniques, you will also experience strength and conditioning classes, enjoy complimentary yoga classes etc. Creating our own program and curriculum makes our program and clients more open minded towards learning more skills and evolving with martial arts/self defense instead of being stuck with a firm skillset that has been the same for decades or centuries.
Underneath you can see our curriculum, which has all the belt ranks and test requirements (excluding the amount of classes needed to test).
As you see, our curriculum is very strong and well rounded. Every single attack has 3-5 self defense escapes (not shown) so you won't get stuck in a situation. Testing is not mandatory as some of our clients simply come to get in shape or to learn how to defend themselves, compete etc. Other clients do want to get higher ranks and reach that black belt. If you look through the curriculum, you will see our black belts earned it as they master a great amount of skills and also learn to be critical towards what is effective and what is not. We do NOT want to teach our clients anything that is ineffective as this gives false confidence and can put you in serious danger.
Our black belt curriculum is available to view in our facility (degrees 2-6) and includes physiology, coaching, CPR and much more.
At Define Defense, we guide our clients and teach them the best way we can to make them the best martial artist possible.
Modern Martial Arts Curriculum at Define Defense LLC.
Traditional martial arts are very rigid and more often than not unrealistic and ineffective. That is why we created our own program and curriculum by combining the elements that DO work and put them together. Our program includes everything from striking, kicking, armlocks and chokes standing and on the ground, takedowns, throws, self defense, weapons defense and grappling. It was our goal to step away from the one sided traditional practices which are outdated and offer something better... much better. You'll be more diverse and better skilled when you train Modern Martial Arts with us.
Only techniques that meet our standards and we believe are practical in a real situation were accepted and made it into the curriculum. Once you master our entire program, you will be a very complete martial artist because you are know what to do in all these different situations. If you combine the Modern Martial Arts with the No Gi Brazilian Jiu Jitsu program, you will learn everything you need to know for competition and MMA. However, that is a decision you make for yourself, depending on your goals.
Our Modern Martial Arts program offers the best of many different styles, for example:
- Karate
- Muay Thai
- Krav Maga
- Japanese Ju Jutsu
- BJJ
- MMA
- Kickboxing
- ...
Not only will you be learning more effective techniques, you will also experience strength and conditioning classes, enjoy complimentary yoga classes etc. Creating our own program and curriculum makes our program and clients more open minded towards learning more skills and evolving with martial arts/self defense instead of being stuck with a firm skillset that has been the same for decades or centuries.
Underneath you can see our curriculum, which has all the belt ranks and test requirements (excluding the amount of classes needed to test).
As you see, our curriculum is very strong and well rounded. Every single attack has 3-5 self defense escapes (not shown) so you won't get stuck in a situation. Testing is not mandatory as some of our clients simply come to get in shape or to learn how to defend themselves, compete etc. Other clients do want to get higher ranks and reach that black belt. If you look through the curriculum, you will see our black belts earned it as they master a great amount of skills and also learn to be critical towards what is effective and what is not. We do NOT want to teach our clients anything that is ineffective as this gives false confidence and can put you in serious danger.
Our black belt curriculum is available to view in our facility (degrees 2-6) and includes physiology, coaching, CPR and much more.
At Define Defense, we guide our clients and teach them the best way we can to make them the best martial artist possible.
Modern Martial Arts Curriculum at Define Defense LLC.
A little more about what we do for our clients...
17/09/11 10:11 Filed in: Other
As you know, there are a lot of different styles of martial arts which you can practice. Some studios offer a very traditional practice, which is great for the art and philosophy but is not necessarily effective anymore. Then other gyms offer cardio kickboxing, which is a fantastic workout but martial arts wise you will learn as much as playing Kung Fu video games. Then there are MMA gyms, a style that has been proven to be highly effective in competition (although that does not mean it is effective in a real self defense situation). Most martial arts studios will teach you the style that they are proficient in but that may not give you a complete training experience or the best bang for your buck!
I have met many individuals that practice martial arts and hire a personal trainer or strength & conditioning coach on the side. Or they practice yoga outside of martial arts classes to improve their flexibility, feel in sync with their body etc. At Define Defense, we approach martial arts training through a modern way and want to redefine martial arts and self defense (Define Defense, get it?).
What we do is offer different programs for different purposes:
- Modern Martial Arts for people wanting to learn and practice all the best of different martial arts in a modern and realistic way while getting a great workout (everything from standup, takedowns, throws etc.)
- Brazilian Jiu Jitsu for all levels and offering a highly effective mix of BJJ and other forms of submission wrestling for a superior ground game
- Mixed Martial Arts: combining Modern Martial Arts and BJJ for individuals who want to learn MMA or compete
- Women's Self Defense without the intimidation of having men around, all the best and most effective ways to defend yourself as a woman
These programs offer different things for different people and are specific to the goal that wants to be reached. Now, as a client you will learn a lot of techniques, tactics, submissions, strikes and much more but what if you want to get stronger, in better shape, more flexible etc? That is why all our clients get complimentary Circuit Training and Yoga classes. These are included in your membership and are taught by certified instructors. There is no more need for separate memberships, gyms, trainers and costs. You get a full training package as a member in our studio. This way, you get a better and more complete training experience without any additional cost. You will actually save money because you don't have to go elsewhere anymore. Our membership fees are highly competitive (the best in the Boulder area) and there are no setup fees or cancellation fees. Our philosophy is to treat others as you want to be treated and we love the community we have at Define Defense.
I have met many individuals that practice martial arts and hire a personal trainer or strength & conditioning coach on the side. Or they practice yoga outside of martial arts classes to improve their flexibility, feel in sync with their body etc. At Define Defense, we approach martial arts training through a modern way and want to redefine martial arts and self defense (Define Defense, get it?).
What we do is offer different programs for different purposes:
- Modern Martial Arts for people wanting to learn and practice all the best of different martial arts in a modern and realistic way while getting a great workout (everything from standup, takedowns, throws etc.)
- Brazilian Jiu Jitsu for all levels and offering a highly effective mix of BJJ and other forms of submission wrestling for a superior ground game
- Mixed Martial Arts: combining Modern Martial Arts and BJJ for individuals who want to learn MMA or compete
- Women's Self Defense without the intimidation of having men around, all the best and most effective ways to defend yourself as a woman
These programs offer different things for different people and are specific to the goal that wants to be reached. Now, as a client you will learn a lot of techniques, tactics, submissions, strikes and much more but what if you want to get stronger, in better shape, more flexible etc? That is why all our clients get complimentary Circuit Training and Yoga classes. These are included in your membership and are taught by certified instructors. There is no more need for separate memberships, gyms, trainers and costs. You get a full training package as a member in our studio. This way, you get a better and more complete training experience without any additional cost. You will actually save money because you don't have to go elsewhere anymore. Our membership fees are highly competitive (the best in the Boulder area) and there are no setup fees or cancellation fees. Our philosophy is to treat others as you want to be treated and we love the community we have at Define Defense.
Some new pics
14/09/11 16:14 Filed in: Other | Martial Arts
Check out our photo album to see some new pics! Or visit our Facebook page at Facebook.com/DefineDefense
Boulder Hometown Fair Raffle Winners
07/09/11 10:49 Filed in: Martial Arts | Other
Did you join our Boulder Hometown Fair raffle and dying to know whether you won? Well below are the results. If you did NOT win, we would still like to offer all our participants a free week of training at our facility! Simply send us a note at info@definedefense.com or call us at 720 340 6254
Gas Mask Training for MMA
If you pass our studio or come in early, you may see a pretty funny (or creepy) picture: a few guys training in gas masks. Don’t worry, there is no spill and nobody is in danger. We are simply putting ourselves to the test doing gasmask training!
The whole idea behind gasmask training is to get in better shape by improving your longue function. For example when athletes train at high altitude, one of the reasons Boulder is so popular with elite athletes all over the world and why many training camps for fighters are also located at high altitude.
When you train at higher altitude than what you’re used to, your body experiences a state of oxygen deprivation named hypoxia. This causes you to feel sluggish, out of breath, tired and out of shape. Your body gradually gets accustomed to it by increasing the red blood cell count in your body and your VO2 max. Red blood cells are the carriers of oxygen in the blood and deliver these to the muscles for their aerobic fueled efforts. When there is less oxygen, your muscles are forced to use anaerobic energy systems which produce lactate to be stored until it can be processed at a later time.
Once the red blood cell count is lifted, you will feel better training at that current altitude. When you go back down to sea level, you will have a competitive advantage (for up to approx. 15 days) because more oxygen is delivered to the muscle tissues so you can fulfill efforts longer on an aerobic level.
Now what does this have to do with gasmasks? Well wearing a gas mask will limit your oxygen intake because it is not readily available and the mask makes it harder to breath large amounts of air at once.
However, whether a workout of let’s say an hour will actually increase your red blood cells and VO2 max is still debatable. Other advantages though are for a fact proven. When you wear a gasmask and it takes you more effort to breathe, your body will have to compensate for a lack of oxygen and your muscles will learn to become more efficient with the oxygen. Also the ventilation muscles you use to breathe will become stronger because they simply have to work harder. If you improve them in training, they will be less likely to fatigue during everyday life and competition. Another benefit is that you are forced to control your breathing better, which creates a better body and breathing awareness.
The final advantage is mental. Gasmask training will force you to push yourself more and go beyond your limits. Normal training will start to feel easier and you will become tougher and more resistant to situations where there’s oxygen deprivation (think about chokes for example).
Gasmask training is not for everyone and only our experienced instructors have utilized this method so far.
Warning: we do not encourage you to train with gasmasks, this article is simply for informational reasons. Please do not utilize without professional supervision.
The whole idea behind gasmask training is to get in better shape by improving your longue function. For example when athletes train at high altitude, one of the reasons Boulder is so popular with elite athletes all over the world and why many training camps for fighters are also located at high altitude.
Once the red blood cell count is lifted, you will feel better training at that current altitude. When you go back down to sea level, you will have a competitive advantage (for up to approx. 15 days) because more oxygen is delivered to the muscle tissues so you can fulfill efforts longer on an aerobic level.
Now what does this have to do with gasmasks? Well wearing a gas mask will limit your oxygen intake because it is not readily available and the mask makes it harder to breath large amounts of air at once.
However, whether a workout of let’s say an hour will actually increase your red blood cells and VO2 max is still debatable. Other advantages though are for a fact proven. When you wear a gasmask and it takes you more effort to breathe, your body will have to compensate for a lack of oxygen and your muscles will learn to become more efficient with the oxygen. Also the ventilation muscles you use to breathe will become stronger because they simply have to work harder. If you improve them in training, they will be less likely to fatigue during everyday life and competition. Another benefit is that you are forced to control your breathing better, which creates a better body and breathing awareness.
Gasmask training is not for everyone and only our experienced instructors have utilized this method so far.
Warning: we do not encourage you to train with gasmasks, this article is simply for informational reasons. Please do not utilize without professional supervision.
Crime Statistics in Boulder & Colorado
20/08/11 11:42 Filed in: Other | Martial Arts
In this article, I would like to discuss some numbers and statistics. I personally like to be aware of these and compare them to other locations and simply reflect upon them. Helping people stay safe is truly important to us and that is why we chose to put together the most effective curriculum, so our clients learn things that they can actually use in a crisis situation. In the end, a martial art that is not effective in real self defense will simply not help you when you need it. All our programs are based on effectiveness (among other goals), such as the Modern Martial Arts and the Women’s Self Defense program.
The goal of this article is not to scare anyone, it is simply to share information and hopefully that information will help you make better decisions.
First, we will take a closer look at statistics from Rainn (Rape, Abuse & Incest National Network):
These numbers are staggering and show you how much it actually occurs. This does not mean you have to lock yourself indoors and give up your social life… But it is definitely something you have to think about. As we learn in our self defense program: you have to be aware, make the right decisions, stand up for yourself and minimize your chance of being a victim. And if a person becomes a victim, they will know basic techniques to defend themselves and get to safety.
Nobody should be living in fear and even with these disturbing numbers, you shouldn’t either. However you do have to keep yourself safe because despite what many people are thinking (or hoping) these things happen elsewhere, they don’t! That is why we will review some statistics of our region:
Hopefully this indirectly helped you to be safe and maybe make certain decisions that will keep you safe in the future. If we can assist you in any way, if you have any questions or you would like to try out a free class with us, you can always contact us at info@definedefense.com
The goal of this article is not to scare anyone, it is simply to share information and hopefully that information will help you make better decisions.
First, we will take a closer look at statistics from Rainn (Rape, Abuse & Incest National Network):
- 44% of rape victims are under age 18
- 80% are under age 30
- 1 in 5 women has been sexually assaulted in their lifetime
- 60% of sexual assaults are not reported to police (so all statistics only show 40% of the cases!)
- 7 out of 10 assaults are committed by someone known to the victim
- Every 2 minutes, some is sexually assaulted
These numbers are staggering and show you how much it actually occurs. This does not mean you have to lock yourself indoors and give up your social life… But it is definitely something you have to think about. As we learn in our self defense program: you have to be aware, make the right decisions, stand up for yourself and minimize your chance of being a victim. And if a person becomes a victim, they will know basic techniques to defend themselves and get to safety.
Nobody should be living in fear and even with these disturbing numbers, you shouldn’t either. However you do have to keep yourself safe because despite what many people are thinking (or hoping) these things happen elsewhere, they don’t! That is why we will review some statistics of our region:
- The average rate per 100,000 inhabitants for forcible rape in the US was 28.7 in 2009 (that does not include all sexual assault, this means that the real number of problems is MUCH higher). The rate per 100,000 inhabitants for forcible rape in Colorado was 44.6 and went up 5.2% since 2008. This is a major increase over the national average. Source: FBI Crime in the US
- The offenses known to law enforcement: Boulder law enforcement listed 32 forcible rape cases in 2009 (keep in mind only 40% gets reported and then still some may not be counted; think about school campus, lack of evidence etc.) If you compare Boulder with other cities such as Arvada and Centennial which have a similar amount of inhabitants, Boulder mostly had higher numbers in many different offenses such as violent crime, murder, robbery, assault etc. Source: FBI Offenses Known to Law Enforcement
- 4 forcible rape cases were listed in 2009 in the University of Colorado with a student enrollment of 32,469. Denver, with a student enrollment of 21,903 had 0. Fort Collins however, had 5 with a student enrollment of 28,882. CU Boulder did have the #1 spot in violent crimes, aggravated assault, property crime, burglary and larceny-theft. Source: FBI Offenses Known to Law Enforcement by State and University
- Crime statistics in Boulder, CO up to 2010. In this case, please keep in mind the population in Boulder has increased much since 2006. There is a lot of info for you to see but I will mention a few items I noticed. For example, the amount of officers has remained the same even though the population increases and the ration even (slightly) dropped per 1000 inhabitants: from 1.67 in 2006 to 1.65 in 2010. In 2010, 25 rape cases were reported (only 7 arrests total with juvenile arrests booming to a total of 4 in 2010), 72 sexual assault cases and 4 murders (3 arrests). In many other crimes however, numbers have dropped over the past 5 years which is a positive sign. Some have increased and other remain very volatile year over year. I am positive that our law enforcement does an excellent job and am very supportive of their actions. Numbers are not an exact science and don’t explain everything. However, it does give an individual an idea of the amount of crimes and we can only create a safer community if we all work together. The police and Sheriff’s department exist to keep us safe but we all have duties as individuals as well. Source: www.bouldercolorado.gov
- Finally, campus statistics at CU Boulder. Please take a look at their website at they give you much information to explain more about them and what to do if something were to happen (including phone numbers). If we take a look at the crime statistics, you will see there is a 5 year average of 4.2 forcible rape cases each year with a total of 4 in 2010 (does not include other sex offenses such as sexual assault, unlawful sexual contact and does not reflect a total count since not all are reported and/or listed!!) No arrests were made from 2006-2008 for forcible rape cases. Source: website of CU Boulder Police Department
Hopefully this indirectly helped you to be safe and maybe make certain decisions that will keep you safe in the future. If we can assist you in any way, if you have any questions or you would like to try out a free class with us, you can always contact us at info@definedefense.com
Getting in shape with Define Defense and Max Muscle Boulder
As you may know, Define Defense and Max Muscle Boulder have partnered up to provide our clients with special offers and benefits for them to reach their physical goals.
A few things our clients can benefit from:
Max Muscle does not only sell supplements and sports nutrition but can also help you with you nutrition planning. This is what the owner of Define Defense did in combination with his martial arts and circuit training. Underneath is what he experienced:
When I went to Max Muscle to start my nutrition plan, my goal was to get leaner without losing any muscle mass. Every year from fall to spring I tend to be less strict with my nutrition and go to a positive calorie diet. The reason I do this has multiple reasons such as wanting to gain mass, having a higher body fat % to prevent getting sick in the winter and giving myself a mental break. Since I naturally have a high metabolism and train many hours per week (12 to 18), I can eat a ton of food while keeping my body fat % in check. When I went into Max Muscle, we went over my daily routines/meals and it was clear that some changes had to happen if I wanted to get leaner. This was about the time of the year I wanted to shed my extra few percentages so I was ready to go for it!
Week 1:
After consulting with Craig (owner of Max Muscle Boulder), I was really motivated to make some changes. He gave me some great advice on how to (and why) keep my blood sugar levels steady and how to fuel my body right. At this point in time, I was training approx.. 18 hours per week so it was important to continue fueling the right way and giving my body enough carbs, unsaturated fats and protein while still cutting away from the total body fat %.
In combination with the nutrition planning, I worked out a training schedule at Define Defense to continue weight lifting and martial arts but also incorporate more interval/circuit training to cut more weight.
My initial measurements indicated that I had 8.4% body fat for a total lean mass of 187.78 lbs. and 17.22 lbs. of fat mass. My total weight was 205 lbs. Not that bad but not where I wanted to be. Please note, normal body fat percentages are 10-20% for men 20-40 years old and 20-30% for women 20-40 years old. This is perfectly normal and healthy! However I have been doing sports all my life and my goals are different than the average person. My number one priority is my health and if I ever would feel it has a negative impact on my body, I would reconsider my goals.
After the first week, in which I ate 5 to 6 times a day and in every meal, consumed carbs, protein and unsaturated fats, I weighed in at 205.75 lbs. Yes I did go up a bit but that didn’t matter to me since my body fat went down to 7.68% and my lean mass actually went up to 189.94 lbs.!
This showed me that even though I was eating a ton before and thought I consumed enough protein, I wasn’t. My body needed more protein and this new diet was giving it to me. I gained muscle while I was losing fat!
Week 2:
Week 2 was great, we made a few slight changes but my body was being very responsive and I felt fantastic! My energy levels were up and I never felt hungry or sluggish. At the end of week 2, my body fat went down to 6.74% while my lean mass stayed at the same level. This means that I lost 2.25 lbs. of fat mass while keeping my lean mass intact. My total weight was 203.5 lbs.
Week 3:
Week 3 was a little harder since I was travelling quite a bit and everyone knows how this can mess up your body. Nonetheless, I still stayed on track but my progress was less. I went down to 6.52% and gained 1.15 lbs. of lean mass.
Week 4:
At this point, following this plan seemed natural to me and extremely easy to do. Once you know your routine and the important basics behind it, you start doing things automatically, for example what to get in the grocery store or what to pack for your snack etc.
At the end of week 4, we reached my goal. I went down to 5.92% body fat and was a whole lot leaner than when we started. 2.48% to be exact and my starting point wasn’t all that high to start with. My final weight was 203.25 lbs. The lean mass was at 191.22 lbs., which went up 3.44 lbs. My fat mass was now only 12 lbs., which went down 5.22 lbs. This means I lost over 5 lbs. of fat mass while gaining 3.44 lbs. of muscle mass! This is exactly what I wanted to accomplish and the combination of paying attention to my dietary needs and responsible, well thought out training paid off!
I had a great experience with Max Muscle Boulder and think it would be beneficial for anyone to do. No matter if you want to lose weight, gain muscle or just be and feel healthier. Please remember you do not have to train 10 hours per week to make progress. Getting some nutrition advice and working out 4-5 times per week will go a long way and give you results! It is not always how much you train, it’s about how smart you train. That is why getting professional advice always gives you an advantage. We at Define Defense and Max Muscle Boulder are looking forward to assist you in your physical training and nutrition needs!
A few things our clients can benefit from:
- All Define Defense adult members receive a $75 gift card and a 15% discount for all products at Max Muscle
- Max Muscle customers can enjoy a 10% discount off services and programs at Define Defense
Max Muscle does not only sell supplements and sports nutrition but can also help you with you nutrition planning. This is what the owner of Define Defense did in combination with his martial arts and circuit training. Underneath is what he experienced:
When I went to Max Muscle to start my nutrition plan, my goal was to get leaner without losing any muscle mass. Every year from fall to spring I tend to be less strict with my nutrition and go to a positive calorie diet. The reason I do this has multiple reasons such as wanting to gain mass, having a higher body fat % to prevent getting sick in the winter and giving myself a mental break. Since I naturally have a high metabolism and train many hours per week (12 to 18), I can eat a ton of food while keeping my body fat % in check. When I went into Max Muscle, we went over my daily routines/meals and it was clear that some changes had to happen if I wanted to get leaner. This was about the time of the year I wanted to shed my extra few percentages so I was ready to go for it!
Week 1:
After consulting with Craig (owner of Max Muscle Boulder), I was really motivated to make some changes. He gave me some great advice on how to (and why) keep my blood sugar levels steady and how to fuel my body right. At this point in time, I was training approx.. 18 hours per week so it was important to continue fueling the right way and giving my body enough carbs, unsaturated fats and protein while still cutting away from the total body fat %.
In combination with the nutrition planning, I worked out a training schedule at Define Defense to continue weight lifting and martial arts but also incorporate more interval/circuit training to cut more weight.
My initial measurements indicated that I had 8.4% body fat for a total lean mass of 187.78 lbs. and 17.22 lbs. of fat mass. My total weight was 205 lbs. Not that bad but not where I wanted to be. Please note, normal body fat percentages are 10-20% for men 20-40 years old and 20-30% for women 20-40 years old. This is perfectly normal and healthy! However I have been doing sports all my life and my goals are different than the average person. My number one priority is my health and if I ever would feel it has a negative impact on my body, I would reconsider my goals.
After the first week, in which I ate 5 to 6 times a day and in every meal, consumed carbs, protein and unsaturated fats, I weighed in at 205.75 lbs. Yes I did go up a bit but that didn’t matter to me since my body fat went down to 7.68% and my lean mass actually went up to 189.94 lbs.!
This showed me that even though I was eating a ton before and thought I consumed enough protein, I wasn’t. My body needed more protein and this new diet was giving it to me. I gained muscle while I was losing fat!
Week 2:
Week 2 was great, we made a few slight changes but my body was being very responsive and I felt fantastic! My energy levels were up and I never felt hungry or sluggish. At the end of week 2, my body fat went down to 6.74% while my lean mass stayed at the same level. This means that I lost 2.25 lbs. of fat mass while keeping my lean mass intact. My total weight was 203.5 lbs.
Week 3:
Week 3 was a little harder since I was travelling quite a bit and everyone knows how this can mess up your body. Nonetheless, I still stayed on track but my progress was less. I went down to 6.52% and gained 1.15 lbs. of lean mass.
At this point, following this plan seemed natural to me and extremely easy to do. Once you know your routine and the important basics behind it, you start doing things automatically, for example what to get in the grocery store or what to pack for your snack etc.
At the end of week 4, we reached my goal. I went down to 5.92% body fat and was a whole lot leaner than when we started. 2.48% to be exact and my starting point wasn’t all that high to start with. My final weight was 203.25 lbs. The lean mass was at 191.22 lbs., which went up 3.44 lbs. My fat mass was now only 12 lbs., which went down 5.22 lbs. This means I lost over 5 lbs. of fat mass while gaining 3.44 lbs. of muscle mass! This is exactly what I wanted to accomplish and the combination of paying attention to my dietary needs and responsible, well thought out training paid off!
I had a great experience with Max Muscle Boulder and think it would be beneficial for anyone to do. No matter if you want to lose weight, gain muscle or just be and feel healthier. Please remember you do not have to train 10 hours per week to make progress. Getting some nutrition advice and working out 4-5 times per week will go a long way and give you results! It is not always how much you train, it’s about how smart you train. That is why getting professional advice always gives you an advantage. We at Define Defense and Max Muscle Boulder are looking forward to assist you in your physical training and nutrition needs!
Our new website
Welcome to our new website!
We are pleased to tell you we have expanded our programs and class times. A few changes we have made:
- We have revamped our website at www.DefineDefense.com for your convenience
- We have added an adult Modern Martial Arts class (9 classes + 3 circuit training classes for you to join now!)
- We have added a women's self defense class (now 6 instead of 5)
- The women's self defense program is $250 for 2 months of unlimited classes and includes a pair of gloves (to ensure protection of the wrists).
- A new Brazilian Jiu Jitsu program will be launched this Monday, this program offers 8 BJJ classes throughout the week and also offers 3 circuit training classes, free of charge. All new clients joining the Brazilian Jiu Jitsu program will receive a $50 gift certificate to redeem with their membership. This offer is valid until July 31st.
- Joining both Modern Martial Arts and Brazilian Jiu Jitsu will also be possible with our Platinum Program for only an additional $20 per month, please contact us for more information
- Define Defense has partnered up with Max Muscle Sports Nutrition in Boulder. We are happy to inform our clients that they will enjoy a permanent 15% discount on all products and every new/existing client of the Modern Martial Arts/BJJ program will receive a $75 gift card to Max Muscle!
- You will also find all our videos and pictures on our website and we are adding more every week
- A new blogging website is on its way and don't forget to follow us on Facebook and Twitter!
Please note that the revised schedule goes into effect Monday July 27th!
Define Defense is also having custom printed rash guards made to wear underneath your gi or for Brazilian Jiu Jitsu. These help you stay cool and prevent mat burns. We will be ordering these in black and silver, short and long sleeves. However, if you are interested in purchasing rash guards, please let me know so we can order appropriately to ensure we have your size and color. The rash guards will be available for only $40. For more info, please feel free to contact us.
The Define Defense team hopes these changes will positively affect your training and we strive to continue to provide a fun and professional training setting.
Thank you for your support and we hope to see you again soon!
Sander Vanacker
Owner / Head Instructor
Define Defense Martial Arts & Private Training
We are pleased to tell you we have expanded our programs and class times. A few changes we have made:
- We have revamped our website at www.DefineDefense.com for your convenience
- We have added an adult Modern Martial Arts class (9 classes + 3 circuit training classes for you to join now!)
- We have added a women's self defense class (now 6 instead of 5)
- The women's self defense program is $250 for 2 months of unlimited classes and includes a pair of gloves (to ensure protection of the wrists).
- A new Brazilian Jiu Jitsu program will be launched this Monday, this program offers 8 BJJ classes throughout the week and also offers 3 circuit training classes, free of charge. All new clients joining the Brazilian Jiu Jitsu program will receive a $50 gift certificate to redeem with their membership. This offer is valid until July 31st.
- Joining both Modern Martial Arts and Brazilian Jiu Jitsu will also be possible with our Platinum Program for only an additional $20 per month, please contact us for more information
- Define Defense has partnered up with Max Muscle Sports Nutrition in Boulder. We are happy to inform our clients that they will enjoy a permanent 15% discount on all products and every new/existing client of the Modern Martial Arts/BJJ program will receive a $75 gift card to Max Muscle!
- You will also find all our videos and pictures on our website and we are adding more every week
- A new blogging website is on its way and don't forget to follow us on Facebook and Twitter!
Please note that the revised schedule goes into effect Monday July 27th!
Define Defense is also having custom printed rash guards made to wear underneath your gi or for Brazilian Jiu Jitsu. These help you stay cool and prevent mat burns. We will be ordering these in black and silver, short and long sleeves. However, if you are interested in purchasing rash guards, please let me know so we can order appropriately to ensure we have your size and color. The rash guards will be available for only $40. For more info, please feel free to contact us.
The Define Defense team hopes these changes will positively affect your training and we strive to continue to provide a fun and professional training setting.
Thank you for your support and we hope to see you again soon!
Sander Vanacker
Owner / Head Instructor
Define Defense Martial Arts & Private Training
Camp Bow Wow weigh ins
08/06/11 11:48 Filed in: Other
This Saturday we are partnering up with Camp Bow Wow in Boulder, CO during the Furry Fitness Challenge!
What is the Furry Fitness Challenge about? Here it is:
Grab your dog or cat and come in for your official weigh-in and sign up to participate in our 7-week weight loss challenge! Your workout team is either you and your dog or you and your cat. We combine your weight and the team with the greatest percentage of weight lost, wins! The Grand Prize is a FREE YEAR of services at the Camp or Home Buddies of choice (that’s a $3,000 value!), plus $150 to FetchDog.com and a free year of dog or cat food from Nulo (a $600 value)! We even have prizes for the top 25 runner up contestants! Only the first and last weigh-ins are official and all weigh-ins in between are for fun and at the discretion of the entrant to create a competitive environment.
Define Defense will be at the weigh ins from 3-5pm to promote Boulder Canicross. Canicross is a form of cross country running or hiking with your dog. The dog is in a harness with a bungee style line attached to the person at the waist. It is a great and inexpensive way to spend time with your dog in the outdoors any time you want.
This will be a fun challenge (with a big prize) so tell your friends, family and co-workers about it and start a friendly competition!
For more information, please see Camp Bow Wow's newsletter HERE
What is the Furry Fitness Challenge about? Here it is:
Grab your dog or cat and come in for your official weigh-in and sign up to participate in our 7-week weight loss challenge! Your workout team is either you and your dog or you and your cat. We combine your weight and the team with the greatest percentage of weight lost, wins! The Grand Prize is a FREE YEAR of services at the Camp or Home Buddies of choice (that’s a $3,000 value!), plus $150 to FetchDog.com and a free year of dog or cat food from Nulo (a $600 value)! We even have prizes for the top 25 runner up contestants! Only the first and last weigh-ins are official and all weigh-ins in between are for fun and at the discretion of the entrant to create a competitive environment.
Define Defense will be at the weigh ins from 3-5pm to promote Boulder Canicross. Canicross is a form of cross country running or hiking with your dog. The dog is in a harness with a bungee style line attached to the person at the waist. It is a great and inexpensive way to spend time with your dog in the outdoors any time you want.
This will be a fun challenge (with a big prize) so tell your friends, family and co-workers about it and start a friendly competition!
For more information, please see Camp Bow Wow's newsletter HERE
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
YouTube videos
Every week Define Defense publishes several instructionals on self defense, BJJ and exercise techniques. To see these or stay up to date, visit or subscribe to http://www.youtube.com/user/DefineDefense
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
Our Daily Camera Article
08/03/11 18:08 Filed in: My experiences | Other
Read our article in the Daily Camera here: http://www.definedefense.com/promo/files/Article%20Daily%20Camera.jpeg
Our latest training tool
Since we at Define Defense use many traditional but also unconventional training methods and tools, we have added another to our arsenal.
The TRX suspension trainer is a great piece of equipment to work out your whole body. It has been developed by a Navy Seal and has been taking the fitness world by storm.
Looking at the TRX, it may not look like a full size gym. However, using it in combination with the right guidance and your own bodyweight, you can get some amazing results. You are able to either target certain body parts or execute a full body workout.
The TRX is not only built for professionals but is suited for everyone - as long as there is good guidance.
Define Defense will allow all clients to use this training tool in several classes, such as adult, women’s and circuit training classes. Of course, it will also be available for all clients who enjoy our fully private training sessions.
Having said that, Define Defense does not only guide you while using the TRX suspension trainer. We have also custom built a 20 feet frame to anchor the bands from. This means that many clients or students can use the TRX at the same time without any interruption. This is important since we like to differentiate within our classes. Each client or student will proceed with his/her own exercise and speed to ensure the best progress for that individual because as always, no two people are exactly the same so why treat them the same?
Please come by April 2nd & 3rd to see our fully equipped studio, for both martial arts and personal training. We will be open from 9am until 6pm both days and are offering one time discounts for you to take advantage off.
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!
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!!
The Best TRX Training Classes in Boulder, CO!
06/12/12 11:06 Filed in: MMA | Self Defense
Define Defense’s TRX / Cross Training classes offer a blend of cross training and TRX instruction and will get you in better shape, make you healthier and feel better about yourself and your performance. Our classes are all levels and our instructors differentiate to make sure everyone is working at their level. Define Defense was the first gym in Boulder to offer real TRX group classes and still offers the most diverse and creative TRX workouts in the area!
Our TRX / Cross Training group classes will give you a functional full body workout, no matter what your level is. It benefits all people, from pro athletes to seniors. It is a revolutionary method of bodyweight exercise in a very safe form, because you have full control over the intensity you use.
- Incredible workouts for core strength
- Suspension training exercises are great for building lean muscle and getting toned
- Over 300 exercises with one tool
- Improve your balance and flexibility
- Fully adjustable for all levels and ages
- Improve your agility and stamina
1805 11th Street Suite B
Boulder, CO 80302
Entrance in the rear of 1095 Canyon Blvd., between Canyon and Walnut on 11th St.
We validate parking for our clients! Please ask us for more information.
Contact us here
Discount on TRX gear
TRXTraining Black Friday & Cyber Monday Deals!
Black Friday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping
Use Code: TRXFRI
(valid 11/23/12 only)
Cyber Monday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping
(valid 11/26/12 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
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.
Self Defense Holiday Promo
14/11/12 10:38 Filed in: Self Defense | Other
Take advantage of our Holiday Self Defense Promo! Four self defense classes, a Mace 10% Pepper Gel and a Define Defense T shirt or tank top for only $99!
You can either buy it for yourself or for someone as a gift!
Our next course will start on January 11th until February 1st (every Friday 5-6pm).
The one after that will be from March 1st until March 22nd (every Friday 5-6pm).
*You choose which course you want to attend. If you cannot attend 4 consecutive classes, you may use your remaining classes during the next course!*
To purchase this deal, CLICK HERE.
To purchase a gift card instead, CLICK HERE.
You can sign up for yourself or give the course as a gift to a loved family member or friend!
Dance Instructor Position
13/11/12 11:18 Filed in: Brazilian Jiu Jitsu
We are looking for an individual or company who wants to run dance classes independently in our premium facility in Downtown Boulder!
Our studio has 1,040 square feet of mats, has a speaker system and has a wall of mirrors. It is a great spot for dance classes so we are looking for someone who wants to run their own program in our facility. This person will be solely responsible for their program and will be able to run their own classes during their own times.
Many class times are available during the week days and weekends. The instructor or company would be paying a flat fee ($1,000) per month to operate in our premium facility in the heart of Boulder, CO.
A transition period with a lower fee is possible with a lower fee to start off with. You can choose your own class times out of the many available times. A great way to have your own yoga business without much risk or overhead expenses / head aches!
If you are interested or know of someone who might be, let us know at Info@DefineDefense.com !
Yoga Position
13/11/12 10:41 Filed in: Brazilian Jiu Jitsu
We are looking for an individual or company who wants to run Yoga or Pilates classes independently in our premium facility in Downtown Boulder!
Our studio has 1,040 square feet of mats, has a speaker system and has a wall of mirrors. It is a great spot for Yoga or Pilates classes so we are looking for someone who wants to run their own program in our facility. This person will be solely responsible for their program and will be able to run their own classes during their own times.
Many class times are available during the week days and weekends. The yoga instructor or company would be paying a flat fee ($1,000) per month to operate in our premium facility in the heart of Boulder, CO.
A transition period with a lower fee is possible with a lower fee to start off with. You can choose your own class times out of the available times. A great way to have your own yoga business without much risk or overhead expenses / head aches!
If you are interested or know of someone who might be, let us know at Info@DefineDefense.com !
New T Shirts and Rash Guards
25/09/12 16:30
Define Defense has received their new custom rash guards! They are extremely high quality and look amazing. Make sure to check them out in the studio. They are on sale for $40 only.
We are also expecting new T shirts. They are Next Level T shirts and tank tops which have a great fit and feel. Let us know if you want one and we’ll put them aside for you!
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!
Only BJJ on Labor Day
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!