Kettle Bell Certified Instructor at Define Defense
This past Sunday, I got my Kettle Bell instructor certification training by the USAKL. It was one of the things that I’ve been wanting to do for a while and get better at. As a trainer, I was able to do many things with kettle bells but the advanced technical moves were not part of my skill set yet. The reason for this was that when I went to college for Phys Ed, Sports Management and Personal Training, kettle bells weren’t really used in Belgium.
Another reason was that I was shown incorrect form on many occasions. When I went to some other gyms or worked with other trainers, I was shown certain methods to do the clean, jerk and snatch. On all of these occasions, I left with lower back pain and extreme muscle soreness.
At the instructor certification course however, I learned PROPER technique and how to perform the clean & jerk and snatch in a correct way that will increase your skills, endurance, mobility, body awareness etc. I must have done 800 scoop swings yesterday (yes with low weights but still many reps) and there is no sign of any back pain or other muscle soreness.
I was very impressed with the course and am very proud to be a certified kettle bell instructor that can demonstrate correct form in a responsible way. There is of course a long way to go and much to learn but learning these technically advanced moves was a huge step in mastering the idea behind kettle bells, therefore being able to teach safe and performance enhancing kettle bell classes!
Soon, Define Defense will start kettle bell classes, combined with cross training by using all our other cutting edge equipment in our facility. Come check them out and join a class for free. Kettle bell exercises are great to get in shape, strengthen or tone your body and improve your performance. As I experienced, I guarantee you it’s a fantastic workout like you’ve never done before!
By Sander Vanacker, owner, head 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
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
Daily Camera 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
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
Review: TRX Suspension Bands
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
Bocodeal for Cross Training / TRX Classes
Our deal is live!
5 TRX / Cross Training classes for only $29! That is a 71% discount and a crazy deal. You must redeem before 5/31/12 and your 5 class punch card will be valid for 2 months after that.
Define Defense offers 7 classes every week and you can attend any of the classes at your own convenience. During these classes, you will be training with TRX suspension bands and other cutting edge equipment for a diverse and effective workout. ALL LEVELS AND AGES ARE WELCOME as we diversify our classes!
More info on the TRX classes.
http://www.bocodeals.com/deal/boulder/define-defense-29-trx-group-classes-5x-punch-card
TRX Group Classes
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
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
TRX band exercise: Inverted V-up
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
Martial Arts Belt Ranks
For a very long time, there were no colored belt ranks in martial arts. Judo was the first art that introduced colored belts to indicate ranks. Knowing that Judo originated in the late 19th century, the colored belt rank system is a rather new development in martial arts.
Many stories have circulated about why and how the colors we use today came to be. One theory is that martial artist a long time ago did not wash their belts. This means that, the more they practiced the dirtier it became and eventually became a black belt. Fortunately this is not the case anymore since I am pretty sure some would go take a hike on the muddiest day of the year wearing their belt...
Although many people believe this theory is true, it is (most likely) not.
The most accepted explanation about colored belts is simply that martial artists in that period of time dyed their belts. Since it is much easier to dye a lighter colored belt darker than vice versa, our current increasingly darker rank colors came to existence.
After this method had been practiced in Japan, other martial arts all over the world adapted since it was a practical way to indicate ranks.
Every martial art has its own belt system with often different colors or variations. Often you will find yellow, orange, green, blue, brown etc. However in Brazilian Jiu Jitsu, you will find fewer levels: white, blue, purple, brown & black. This does not mean it is easier to obtain a black belt though.
Just as there are differences in belts, there are also many differences in curricula and testing as well. No martial art style and even studio is the same. Unfortunately, the popularity and commercialization has often led to lower standards and quality since some organizations give away belts without quality control. I have experienced this firsthand; let me explain.
Being a student of the Flemish Budo Federation was extremely strict and their curriculum is first class. We have several extremely professional individuals who make sure of that. For example, there are a few people who are chief instructors of the police arrest teams and special police teams. Anyway, being a student in my teenage years was a great experience. I joined national and international tournaments in which I had to compete with students of other organizations. Often, I had to compete against other individuals who were 3 belts ahead of me. Even though I had the odds against me on paper, most of the times I won. This was a clear sign to me that belts do not always matter, what matters are your skills and the quality of instruction. Since then, I realized I would rather have a lower belt and know that I am worthy than having a higher belt just to show it around and (falsely) impress people with it while being unable to protect myself and others.
With this in mind, I have created a strong curriculum with quality instruction that is achievable for everyone! We diversify within our classes and we offer a wide array of programs so nobody will miss out. Everyone will be able to advance at their own pace. I promise all off my students that they will progress quickly and be a well rounded martial artist that is worthy of his/her belt. You will never have to worry about whether you are capable enough. Every class you attend, you will be a huge step closer towards a higher rank. Our main focusses are quality, diversity, safety and providing a workout you will remember for a few days!
Take a look at our different programs as our priorities shift between all these different curricula in order to provide the best instruction for everyone. It is truly our mission to be the best in what we do!
MMA & BJJ Instructor Conor "Hurricane" Heun
Define Defense is proud to announce that Conor “Hurricane” Heun is our new Mixed Martial Arts & Brazilian Jiu Jitsu instructor. Conor is teaching the following Friday nights and will be teaching 2-4 times every week starting the end of February. The other MMA classes will be taught by instructor Sander Vanacker. NOTE: All MMA & BJJ classes will be 1.5 hour long!
Conor is a highly skilled and experienced professional MMA fighter who fought under the Strikeforce banner and who also has a brown belt in 10th Planet Jiu Jitsu under Eddie Bravo. He is known for his will power and mental strength as well as his work ethic and technique.
Our 1.5 hour classes will be a blend of MMA and MMA specific Brazilian Jiu Jitsu. As for now, Conor is teaching MMA skills step by step, therefore since a fight starts standing, we cover the standing skills first. In March, we will go over grappling from the bottom, followed by dominant top position etc.
Come train at Define Defense with our instructors Conor Heun and Sander Vanacker now! This month, we give FREE strength & conditioning classes along with our MMA memberships (12mo: $125, 6mo: $140, 3mo: $160), which gives you unlimited access to our 15 classes/week in TRX, Kettle Bell and Warrior Training.
Here is more info on Conor Heun:
PROFESSIONAL RECORD
9 - 5 - 0 (Win - Loss - Draw)
WINS
1 (T)KOs ( 12.5 %)
5 Submissions ( 62.5 %)
2 Decisions ( 25 %)
Follow on:
www.ConorHeun.com
www.Facebook.com/Conor.Heun
Twitter.com/ConorHeun
Unsatisfied and unwilling to give up on his goal of becoming champion, Conor enrolled at Div. III wrestling powerhouse, Ithaca College. Following a redshirt year on the sidelines, Heun notched 20 wins and qualified for the NCAA tournament. He failed to place. Faced with injuries and rising academic pressure, Heun would never again see the NCAA tournament.
After graduating with a BA in English Literature, Conor moved back to Boulder where he opened a silk screening business and became an assistant wrestling coach. Feeling like he was destined for bigger things, Conor moved to southern California where he took a job selling dental equipment. Looking for a way to stay fit, Conor began training at Eddie Bravo's 10th Planet Jiu Jitsu Academy. Encouraged by training partners Jason Chambers and Amir Rahnavardi, Conor stepped into the cage for the first time on May 12, 2006 winning his pro debut by rear naked choke.
Conor soon began training full time under the tutelage of Chris Reilly and Eddie Bravo at Legends MMA. His exciting and aggressive style soon caught the eye of Bas Rutten who recruited Conor to fight for the Los Angeles Anacondas in the International Fight League. After fighting in the IFL for one season, he moved on to fight for Elite XC and now is under contract with Strikeforce. Always one to bring the fight to his opponents, his never boring style continues to make him a star to watch as he battles for the belt.
Kettle Bell Class Pictures
Here are some new pictures of our kettle bell classes last week:
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 !
