Three Favorite Ab Exercises with TRX Suspension Band HD
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
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
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
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
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!
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!
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
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•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*
Grappling Tournament Sponsors
Grappling Tournament Sponsorship Opportunities
Grappling Tournament Sponsorships
Many grappling tournaments are based on points which leads to boring matches and people winning by stalling. We have removed the possibility of that by removing the point structure and allowing you to win only by submitting your opponent. This style tournament is the most exciting to watch as well as to compete in.
Define Defense has a significant presence online through our website (over 1,00 views/month) and social media pages (reach of over 9,000 people/week) and will also invite all other studios and training facilities in the Denver and Boulder Metro areas. Our marketing efforts also include spreading posters and flyers in the area hotspots. A professional photographer will be present to capture the tournament’s highlights and share these with the local media.
We are pleased to offer you different levels of sponsorship, please see the options underneath.
You and any other representative of your company would be most welcome to attend so that we could thank you personally for your support.
We are looking forward to hearing from you. In case you have any queries you can contact us at the number underneath. Thank you for your time and considering sponsoring our event.
Sander Vanacker
Owner/Head Instructor
(720) 340 6254
Sponsorship Options
$100 Bronze (5 available)
- Company flyers and information in the gift bag
- Company recognition on Define Defense blog, tournament web page and social media (weekly for 1 month)
- Our undying love and gratitude
$250 Silver: Co-Sponsor (2 available)
- Mentioning of the company’s name during the opening and closing of the tournament
- Company flyers and information in the gift bag
- Company’s banner exposed in the tournament studio
- Company’s logo on Tournament banner (carried on every podium)
- Company recognition on Define Defense blog, tournament web page (under Main Sponsors with logo)
- Company recognition on Social Media (weekly for 2 months)
$500 Gold: Major Sponsor (1 available)
- Will be included in name of tournament as well put your logo up in multiple places in gym
(first Annual Submission only Tournament brought to you by *Company Name*)
- Your logo on our tournament posters, spread throughout Boulder, CO
- Company flyers and information in the gift bag
- Company’s banner exposed in the tournament studio
- Your logo will be on all certificates given to the top 3 contestants of all divisions.
- Company’s logo on Tournament banner (carried on every podium)
- Company recognition on Define Defense blog, tournament web page (under Main Sponsors with logo)
- Company recognition on Social Media (weekly for 4 months)
We will also accept merchandise to raffle away as this gets your name and products out there.
Submission Only Grappling Tournament
Register here: http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=-8
RESCHEDULED TO A LATER DATE, WILL BE ANNOUNCED SOON!
For more info, contact us at Info@DefineDefense.com
Submission Only
Tournament Rules
Weight Classes:
Men
*155 and under
*155-170
*170-190
*190 and up
*Open Weight
Women
*115 and under
*116 -135
*136-155
*155 and up
*Open Weight
Divisions
Beginner: up to a year
Intermediate: 1 - 3 years (blue belts and wrestlers required to do intermediate)
Advanced 3 years +
Rules
ILLEGAL TECHNIQUES / SERIOUS
Serious violations are marked with an asterisk and are grounds for immediate disqualification without a second warning.
NO striking of any kind
NO pressure points or nerve centers
NO eye gouging, biting, hair-pulling, ear-pulling, pinching, etc. *NO neck cranks(twisting the neck( twisters OK )
NO slams
NO small joint manipulation (fingers or toes)
No Heelhooks(reaping knee OK)
Minor violations are violations nonetheless. Repeated warnings may result in disqualification.
NO covering of the opponent’s nose or mouth with your hands
NO wrestling shoes, no sambo shoes – Bare feet only
Stalling will result in a warning for the first offense. Possible disqualification if continues. The referee will use his judgement to determine if it warrants a standup or a DQ.
General
No time limits, no points. Win by submission only.
Competitors must be clean. Competitors with offensive odors will not be permitted to compete.
If you have Ringworm, Staff infections, Athletes Foot or any other contagious disease, you may not compete.
Fingernails & toenails must be clean & clipped.
Remove all jewelry.
Cover up all open wounds.
Leglocks, including knee bars, are legal at all levels. Heelhooks are illegal at all levels.
Twisters, compressions, muscle locks legal at all levels.
Both competitors must engage at all times. If one person butt scoots and other backs away, the person sitting will be forced to stand.
Rules for Submission Only Tournament September 8th, 2012
Submission Only
Tournament Rules
Weight Classes:
Men
*155 and under
*155-170
*170-190
*190 and up
*Open Weight
Women
*115 and under
*116 -135
*136-155
*155 and up
*Open Weight
Divisions
Beginner: up to a year
Intermediate: 1 - 3 years (blue belts and wrestlers required to do intermediate)
Advanced 3 years +
Rules
ILLEGAL TECHNIQUES / SERIOUS
Serious violations are marked with an asterisk and are grounds for immediate disqualification without a second warning.
NO striking of any kind
NO pressure points or nerve centers
NO eye gouging, biting, hair-pulling, ear-pulling, pinching, etc. *NO neck cranks(twisting the neck( twisters OK )
NO slams
NO small joint manipulation (fingers or toes)
No Heelhooks(reaping knee OK)
Minor violations are violations nonetheless. Repeated warnings may result in disqualification.
NO covering of the opponent’s nose or mouth with your hands
NO wrestling shoes, no sambo shoes – Bare feet only
Stalling will result in a warning for the first offense. Possible disqualification if continues. The referee will use his judgement to determine if it warrants a standup or a DQ.
General
No time limits, no points. Win by submission only.
Competitors must be clean. Competitors with offensive odors will not be permitted to compete.
If you have Ringworm, Staff infections, Athletes Foot or any other contagious disease, you may not compete.
Fingernails & toenails must be clean & clipped.
Remove all jewelry.
Cover up all open wounds.
Leglocks, including knee bars, are legal at all levels. Heelhooks are illegal at all levels.
Twisters, compressions, muscle locks legal at all levels.
Both competitors must engage at all times. If one person butt scoots and other backs away, the person sitting will be forced to stand.
Tentative Schedule for Fall 2012
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
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.
Parent's Night Out
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!
Parents & Kids Class!
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!
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
TRX ab exercise
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
Cross Training: Our New Strength & Conditioning Program
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
10th Planet Jiu Jitsu Seminar with 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
Self Defense Holiday Promo
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
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 !
