Competitive
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!
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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
Goal Setting: The Next Phase in my Training
The first few years after cycling and doing weight training off and on, I gained a great amount of muscle mass. At this point in time, I weigh about 215lbs with a fat percentage of approx. 14% (up from 8% when cycling). The reason behind the higher fat percentage is less cardio (I was on the bike 18 hours/week) and a less strict diet since I was no longer competing until now.
It was very important for me to retain my full range of motion, flexibility and speed. Mass means nothing if you can't put it to good use after all, especially as a martial artist. This is why I always focussed on explosiveness, speed drills, stretching and giving martial arts training 100%. The right attitude means everything. You can train 6 hours/day but if you only give 50%, results will stay behind. I was also very fortunate to study in a great college (while cycling) and since one of my majors was Physical Education, we had about 12 hours of different sports every week. This absolutely made me a more complete and diverse athlete, challenging me in every way. I feel stronger than ever and haven’t compromised my speed, flexibility etc.
Next week, we are doing a workshop about the Paleo diet. I will do a 30 day Paleo diet challenge throughout March and expect this to be a great help in my training. It will also be a great experience as I really like the idea behind the Paleo diet. I will be posting blog articles, updates and videos about my upcoming training, progress and Paleo diet experience. Every week, I will show you what I am doing and what differences I notice by changing my routines.
Until then, my training will be stepped up a notch and the focus will be on 5-6 meals a day with unsaturated fats, complex carbs and protein in every meal. Drinking lots of water is vital and fruits, vegetables and lean meats will be my refuge. Stay tuned for more updates!
By Sander Vanacker, owner and head instructor of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302