motivated
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
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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
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