11/09/13 08:43 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | Kettle Bell | Personal Training | Trainer Vanacker
People have different goals for their personal health and fitness levels. Our classes are designed so you have a predetermined structure to get in shape BUT you can focus on your individual goals. Our coaches are always ready to guide and inform you on how to make slight changes so you are working at your own level, specifically to accomplish your own goals.
When training, it is vital to work at your own level and gradually break through wall and plateaus. However, your body needs to be challenged in order to improve. If you don't, there will be no progress. We don’t do easy. Easy is sitting in the couch with a bag of potato chips and that will unfortunately never help, neither will 15 minute workouts. Incorrect information and lack of effort is why so many individuals are obese and have health problems. We won’t lie, we will challenge you but our coaches care about your wellbeing and progress and are there to guide you.
What you can expect to happen when taking our classes:
1. You will quickly find out what shape you are in. We have people coming in who rock it in their first class. We also have people who struggle (even though they work out regularly). And that's fine! We are here to help and coach you so you reach your goals and empower yourself. One client's story tells us that her first class was a huge slap in the face and a tear rolled over her cheek when leaving. Now her strength has gone up tremendously, she lost over 5% body fat in less than 3 months and there is no stopping her! It is good to know what level you are on, false confidence doesn't help you.
2. You will realize how strong you can be. Our instructors strive to be the best examples possible and if we can do it, you can as well! We are not super heroes, body builders, ultra marathon runners or olympic gymnasts but don't underestimate us. We want to be your example and show you what you can do with some discipline and hard work.
3. You will learn a ton of knowledge! We don't only want you to do the exercises and drills. We want you to understand why. You will learn terminology, some anatomy and physiology. Don't worry, we're not going to be your professor but as you go, you will learn and that's very beneficial for you in the long run.
4. You will start to understand what causes injuries and injury prevention. Our coaches' priority is making sure you get stronger and don't get hurt. We are very successful in doing so. We have never had any serious injuries occur in our classes and want to keep it that way! However to do that, we want our clients to understand what is good for the body, what is not and how to adjust drills, exercises and movements. You will start to understand how to make changes to benefit your own safety and health. Don't worry, we know that takes time and we got your back!
5. You will get really good in timing your efforts. Since we use time frames and rep drills to create some of our workouts, you will get a great sense of timing and pacing. You will be amazed what difference this makes.
6. You will understand what cardio is really about. When you do our cross training classes, your stamina and endurance will improve tremendously. We are not talking about running 500 yards at a medium pace, this is a whole different type of cardio. You'll see. Don't worry, we all work at our own level but you will experience a great difference after a while in any activity you do, including in your daily life.
7. You might gain weight at first. Don't worry, this is temporarily and does not reflect anything bad! When you start working out heavy, you body might retain everything and hold more water. This is not a big deal. After a while, you will gain some muscle and lose body fat (depending on your diet of course). Ladies no worries, you will NOT look like a body builder. This is a completely different type of training and lifestyle. You will get stronger and gain some muscle which will greatly improve your health, looks and injury prevention. It is also very important if you want to tone up (combined with loss of body fat %). After all, strong is the new sexy! Just remember: if you see the scale go up, don't go crazy. Just dump that freaking scale!
8. You will become more energized, even after a hard workout. You will become so confident and happy that you will start to enjoy hard workouts and look forward to them! Your body will become more efficient and energized.
9. You will learn more about yourself and how mentally strong you are. When you feel like stopping or you're tired, you will learn to keep going and work through it. We do not encourage giving up, unless there is a reason for it. When you're tired and challenged, you will learn more about who you really are. Again, safety is our primary concern but we will push you and see what you're made of. That is how you get better. That is how champions are made. That is how you will make the changes you want so badly.
10. Finally, prepare for some serious progress! Our instructors are good at what they do and we have the best equipment. This combined with personal attention will give you the opportunity to get better. Remember though: We open the door but you have to enter it.
By Sander Vanacker
Owner / Head Trainer Define Defense
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Bootcamp Program
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & No Gi Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
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 firstname.lastname@example.org
Dowload the flyer here:
Define Defense Flyer
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.
My family is not one of the most athletic families (sorry guys but you gotta admit). I do have one uncle who ran marathons and is now still biking many miles with the road bike. Besides him, nobody really practices any kind of sport so I was a pretty odd duck. For some reason, I did get into sports. When I started karate at the age of 7, my parents told me that if I signed up, I had to do it for a full year. Quitting was not an option. When I first started, my obvious goal was a black belt. In 2004, I reached that goal. When I started road biking, I wanted to do well and I did, especially since I only started when I was 18 years old. I wanted to gain muscle and over the last 4 years, I gained 30lbs. of lean muscle. I wanted to heal my injured back and today, I barely have any issues anymore. Today, I’ve made martial arts my hobby, job and a big part of my life. I am still biking on a regular basis and challenging myself with races and new goals. I always put the work in to reach my goals, no matter how easy or hard it might be. Even when I fail, which happens, I know I did what I could.
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.
I’m sure you see where I’m going with this blog. You simply have to put the effort in. Don’t quit and be persistent. Reaching a significant goal will never be a walk in the park. But one thing is for sure: if you persist you will see progress, you will reach your goals and you will feel GREAT!
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