mental power
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
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'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
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