MMA for women
MMA is often viewed as a mostly male sport. Even though women have been competing in MMA since the mid 1990’s, there are few organizations which promote female fights and even organize them. As for now, the UFC does not host female fights but Strikeforce does since 2009 (bought up by Zuffa and there are many rumors about Strikeforce going down and UFC taking over the female divisions).
Japan has always been a major spot for female MMA and in the US, names such as Gina Carano and Cyborg Santos have been around for a while. However, from my perspective, female MMA has never been more popular than now and I believe the biggest reason for this is Rhonda Rousey.
Rhonda is in the first place an amazing fighter and athlete. She also handles the media well, does great marketing and is a great MMA spokesperson.
There is absolutely no reason that female MMA should be considered any less than male MMA. I’m positive many of these women would win over many men in the competitive circuit. It’s about time more money goes into this part of Mixed Martial Arts so these athletes can earn more money, therefore live better, train better and get even better as professional fighters!
At Define Defense, we have a nice solid group of great girls/women training MMA. They give some of our guys a hard time and are tough as nails. It is fantastic to see how they enjoy the very tactical and technical sport of MMA and BJJ and stand their ground. We always have everyone work at their level (while pushing their limits) but do not differentiate between male and female MMA clients. Our female members work as hard as anyone else and make our instructors proud!
Don’t ever let yourself get intimidated by the sport. There is no reason to. Try out a MMA class and see for yourself why it’s such a great sport! It’ll increase your self defense skills, get you in great shape and you’ll have a blast doing it!
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
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
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Buddy Week
Define Defense will be hosting ‘Buddy Days’ during September 4th, 5th, 6th and 7th. During these days, everyone can bring friends, family, spouses and whoever else they want to join them in our classes.
It doesn’t matter if your guests have done any martial arts or fitness classes before, just invite them to show them what you do and to have some fun!
Anyone is welcome! The person who brings the most ‘Buddies’ will get a free Define Defense T shirt.
Back to School Promo
13/08/12 14:37 Filed in: Martial Arts | Brazilian Jiu Jitsu | Self Defense | Fitness | TRX / Cross Training | Strength & Conditioning
From August 15th until September 15th, we will be running a Back to School promo!
Youth MMA Program:
Any child who signs up, gets a free custom Define Defense Gi (value: $49.99)
Mixed Martial Arts & Brazilian Jiu Jitsu Program:
New clients get a free custom Define Defense rash guard (value: $40)
TRX / Cross Training Program:
New clients get a free Define Defense T Shirt (value: $19.99)
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!
TRX ab exercise
01/03/12 11:14 Filed in: Strength & Conditioning | Personal Training | Fitness | TRX / Cross 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
Our No Gi Brazilian Jiu Jitsu Program - Downtown Boulder
A little more about Brazilian Jiu Jitsu at our Define Defense studio:
Our No Gi Jiu Jitsu Classes
My main background in martial arts is stand up fighting and self defense (for almost 19 years now). I have also been training Brazilian Jiu Jitsu since 2008. For the first three years, I only practiced with the gi, based on Gracie Jiu Jitsu.
Before opening Define Defense, I met Drew (our BJJ instructor) and he introduced me to the world of no gi Jiu Jitsu. This was a huge change for me since I had never done Brazilian Jiu Jitsu without the gi before.
Drew doesn’t only teach no gi Jiu Jitsu, he also shows great techniques from catch wrestling, Judo and (my favorite): 10th Planet Jiu Jitsu.
This has made my grappling game improve tremendously and now, I feel much more confident and skilled. Of course, we still go over the basics to have a solid foundation but being able to supplement this with techniques from other forms of submission wrestling has made a huge difference. I am now able to catch Twisters, control people with Rubber Guard, catch calf slicers etc. For me, it has made a huge difference, both skill wise and mentally. I can put things together better and am able to think out of the box and make transitions easier.
Gi Jiu Jitsu is still great and I am very thankful I have learned the basics the way I did. However, I feel much more versatile now that I don’t have to rely on the gi anymore (my opinion, I am aware others may have different experiences).
Also, having so many classes each week makes it convenient for everyone else to fit it in their schedule. It’s also a great workout and combining it with strength & conditioning classes simply makes you stronger and more skilled.
More info on the No Gi Brazilian Jiu Jitsu Program here.
Brazilian Jiu Jitsu for Self Defense
For self defense purposes, Jiu Jitsu is the ultimate way to protect yourself on the ground. That being said, there is a certain amount of skills you should possess BUT more would be irrelevant for pure self defense situations.
After all, the chances of your attacker knowing a gift wrap choke is extremely small or doing a banana split would be useless. A great self defense course absolutely needs to teach some Brazilian Jiu Jitsu but it should never be the only thing to rely on. After all, if you can avoid going to the ground, you always should (for example: a sexual assault situation), no matter how good your grappling is. There is the issue of ground and pound, plus your attacker’s accomplice may be just around the corner.
Jiu Jitsu is extremely important for self defense since you do not have to rely on strength; instead, technique will help you get back to safety. Knowing how to avoid situations, accurate striking, stand up self defense locks and techniques etcetera play a very important role as well and a self defense course should offer a complete package of all these aspects.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
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
Red Man Self Defense Training - Advanced Students
31/01/12 10:59 Filed in: Self Defense
Advanced students going full out on the Red Man. This is not something we do with beginners and is not an everyday practice. It's still a lot of fun though!
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
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
New Year Resolutions - 2012
02/12/11 09:15 Filed in: Other | My experiences | Martial Arts | Brazilian Jiu Jitsu | Personal Training
Most of us consider the holiday season to be the end or new beginning of a time in which we want to accomplish our goals. That is why so many people make their New Year’s resolutions and vow to fulfill these before another year passes by.
Many of our clients have come to us to fulfill some of their New Year resolutions, such as:
Self Defense
A surprising amount of people want to learn self defense but for some reason, never actually do it. This is the time of the year that you should get some self defense classes in! The weather is cold, the sund goes down sooner and Define Defense offers a unique program in Boulder, CO. Self defense is not the same as martial arts so it requires a different approach; something you can experience with us. After all, it’s better to be prepared just in case! We offer both classes (with a punch card) or private self defense workshops for groups!
Get In Shape
The holiday season is a period of joy but not necessarily for your body. All that great food might stick around. If you would like to get stronger, feel better about yourself and have a healthier body. Then you can join our new strength & conditioning program (6 cross training classes/week with punch card or unlimited memberships) or practice martial arts with us. Ask any client of ours: you will get a great workout and see the results quickly!
Martial Arts
There’s a part in many of us that LOVES martial arts and wants to be great at it. It’s fantastic for so many things: self defense, competing (with yourself or others), getting in great shape, looking and feeling better, being more confident, empowering yourself etc.
Now is a great time to finally act on that wish and learn martial arts. Since we have different program for different goals, you will have a great time doing it. A big plus is that you won’t be learning outdated techniques and instead you will be learning all the best elements from different martial arts that actually work! We teach all ages, genders and levels.
Personal Training
Did you know Define Defense also does personal training? If you didn’t, it’s probably because our personal training sessions are fully private so there is nobody else in the facility! We make sure you get our undivided attention, access to all cutting edge equipment and there is nobody staring at you! No matter what your goal is, we can help you achieve it. Our training is backed by science and we keep logs, which we share with you every 2 months so you can see your own progress!
When 2012 starts, get some of these of your bucket list and come to see us. We will help you achieve that goal and make sure you have a great time doing it.
If you have someone else in mind, you can always gift them a gift card which they can use towards any of our programs.
Have a great holiday season and a happy 2012! We will see you soon.
By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor, based in Boulder, Colorado. Take a look at www.DefineDefense.com, www.TrainerVanacker.com or check out our videos on YouTube.com/DefineDefense !
Cross Training: Our New Strength & Conditioning Program
30/11/11 15:33 Filed in: Other | Fitness | My experiences | Strength & Conditioning | Personal Training
Cross training is one of the best ways to get in shape while working pretty much all of your muscle groups. If done right, you can accomplish different goals by training in different ways. You will get stronger, faster and your cardio will improve. By fine tuning your cross training workout, you can also lose weight or gain muscle (or both).
The way we do cross training at Define Defense in our strength and conditioning classes is by working all muscle groups with short rests between different stations. By working all muscle groups, we end up burning many calories and we challenge all muscles, which makes them adapt and improve. We have different formulas we use in different classes but we always make sure our training methods have clear reasoning behind them and these are backed by our knowledge in physiology, anatomy etc. In our strength and conditioning classes, we also make sure everyone is working at their own level and they are training to reach the goal they want. That is why we like to call it personal training in a small group. After all, the same exercises and training will NEVER work the same for different people.
Our classes are a full hour training session, 6 times/week starting in January 2012 (depending on a membership or punch card, you choose whenever and how many times you want to attend!) As for now, we have 3 classes/week.
Cross training can be done in several ways as mentioned, however there are many brands that do it in a very irresponsible and dangerous manner. Safety always comes first but unfortunately some brands do not make this a priority.
A few experiences I have had (outside of Define Defense):
- 15 minute workouts that make you breathe hard, sweat and make you feel like passing out. These workouts may feel hard (and they are), but they will NOT do anything for you, except to deteriorate your body. You do not get any rest, you do too many exercises in a small time frame, something that occasionally can be beneficial for a trained athlete but not for the average person wanting to improve or live healthier. Since there is no rest, your muscles will not grow, ever... For cardio purposes it is not long enough either and pushing yourself that hard every workout is unhealthy, period. If a 15 minute workout would do what they claim it does, everybody would be a professional athlete. But it doesn't! Any trainer can push you that hard for 15 minutes but it's not a good thing.
- Making the clients do compound exercises without warmup and for too many reps. Compound exercises are fantastic for anabolic growth, burning calories and general strength and health. However, if you become fatigued, your form and technique will deteriorate, especially with technically challenging exercises. These need perfect form as they can be hazardous for your body. I have seen studios that made their clients do tens of these compound exercises at a time (with horrible form).
- Dirty, dirty and dirty to a point my lungs burned and my hands were black. OK this one is place determined but it's a big no-no!
- Having to sign a waiver that states they are not liable if you get hospitalized with Rhabdo. Really??? Sounds shady to me and with responsible training (even pushing limits), you should never experience this!
- Unqualified trainers: some brands are franchised which means that if you do a one day workshop, you are allowed to open a branch. Great isn't it? Not really... It takes years to master training others and being certified after one day is simply dangerous.
You would be surprised how much these kinds of situations happen or how many cross training studios build their businesses on these irresponsible strategies.
At Define Defense, we strive towards quality and responsible training for optimal results and the safety of our clients. That is why we are expanding our strength & conditioning program to 6 classes/week starting January, 2012!
All our martial arts clients have free access. Non members can also enjoy these great cross training classes by purchasing a punch card or getting a strength & conditioning membership. Our classes are 60 minute workouts with a lot of personal attention and cutting edge gym equipment (see our facility). We utilize back to basic exercises as well as the latest proven methods in the fitness world. We will push you and make you better, that's a promise. Besides your training, we also educate you about the reasons behind the training.
Our pricing structure:
- A 10 class punch card for $200
- A 12 month membership for $85/month (unlimited classes)
- A 6 month membership for $95/month (unlimited classes)
- A 3 month membership for $110/month (unlimited classes)
Stay tuned for our new schedule (starting January 2nd, 2012) and take advantage of the strength & conditioning classes!
By Sander Vanacker, owner of Define Defense Martial Arts & Training in Boulder, Colorado
Self Defense Workshops, Courses For Friends, Companies etc.
20/09/11 16:21 Filed in: Other | Martial Arts
Define Defense has many services for many different clients. Did you know we also offer:
- Self Defense parties for friends or families (1 hour, 2 hours or more)
- Specific one time or recurring workshops for companies
- Seminars on weapons defense, submission wrestling, MMA, conditioning, physical fitness etc.
- Team building workshops
- Outdoor bootcamp classes or workshops (starting early 2012)
If you have anything else in mind, we can also tailor something to meet your needs! For more information or scheduling, contact us at info@DefineDefense.com
- Self Defense parties for friends or families (1 hour, 2 hours or more)
- Specific one time or recurring workshops for companies
- Seminars on weapons defense, submission wrestling, MMA, conditioning, physical fitness etc.
- Team building workshops
- Outdoor bootcamp classes or workshops (starting early 2012)
If you have anything else in mind, we can also tailor something to meet your needs! For more information or scheduling, contact us at info@DefineDefense.com
MMA & BJJ Instructor Conor "Hurricane" Heun
09/02/13 07:19
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.
Self Defense Holiday Promo
14/11/12 10:38 Filed in: Self Defense | Other
Take advantage of our Holiday Self Defense Promo! Four self defense classes, a Mace 10% Pepper Gel and a Define Defense T shirt or tank top for only $99!
You can either buy it for yourself or for someone as a gift!
Our next course will start on January 11th until February 1st (every Friday 5-6pm).
The one after that will be from March 1st until March 22nd (every Friday 5-6pm).
*You choose which course you want to attend. If you cannot attend 4 consecutive classes, you may use your remaining classes during the next course!*
To purchase this deal, CLICK HERE.
To purchase a gift card instead, CLICK HERE.
You can sign up for yourself or give the course as a gift to a loved family member or friend!
Yoga Position
13/11/12 10:41 Filed in: Brazilian Jiu Jitsu
We are looking for an individual or company who wants to run Yoga or Pilates 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 Yoga or Pilates 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 yoga 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 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 !
