Bootcamp Starters!
02/05/13 14:35 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Bootcamp | Personal Training
Hey all new Bootcampers,
Great job at classes! Make sure you hydrate well and have a healthy balanced meal afterwards. If you are sore the next few days, that is completely normal and just means your body was working well!
If you would like to take a before and after picture, let us know and we can do that in studio. We can also do your complimentary body analysis so you can see your progress and stay motivated.
Please check out and join our Facebook group for Define Defense boot campers and you'll see tips and advice, discuss the classes and other events etc.
https://www.facebook.com/groups/326729627456891/
Great to have all of you, looking forward to many more classes! As I mentioned, one of our instructors is out next week so if you would like to do the picture or body test, please let me know so we can do it this week after your next class or the week after. Make sure you register online for classes since some are getting full. Don’t worry, if they get too busy we will add more classes and series. We have plenty of class times and opportunities to help you reach your goals!
PLEASE READ THIS LETTER IF YOU ARE A NEW BOOTCAMPER:
Bootcamp Letter
If you have any questions or comments, please contact us at Info@DefineDefense.com or send us a message!
Thanks,
Sander Vanacker
Owner Define Defense Martial Arts & Fitness
www.DefineDefense.com
www.TrainerVanacker.com
Find us on Facebook & Twitter!
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Fitness Member of the Month April 2013
21/04/13 12:45 Filed in: Fitness | TRX / Cross Training | Kettle Bell | Strength & Conditioning | Personal Training
Define Defense's April Fitness Member of the Month is Brian C! Brian is a hard working athlete who never gives up and never complains. He has made a ton of progress and is STRONG! Keep up the good work.
Three Favorite Ab Exercises with TRX Suspension Band HD
26/03/13 14:27 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
By Sander Vanacker, owner, 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
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
www.TrainerVanacker.com
Inside Grip TRX Chest Press
10/03/13 15:13 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Basic TRX Chest Press - Video
04/03/13 15:13 Filed in: Fitness | TRX / Cross Training | Strength & Conditioning | Personal Training
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Starters TRX Workout
02/03/13 17:48 Filed in: TRX / Cross Training | Strength & Conditioning | Fitness | Personal Training
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Favorite Leg TRX Exercises
02/03/13 17:47 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | Personal Training
By Sander Vanacker (Define Defense)
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
- Self Defense Classes & Workshops
- Mixed Martial Arts & Brazilian Jiu Jitsu
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
How to pick your personal or group fitness trainer
30/01/13 14:30 Filed in: Personal Training | Martial Arts | Strength & Conditioning | TRX / Cross Training | Kettle Bell | Other
As a trainer, I’m very critical towards other trainers and expect the same from them. Everyone can always continue to learn and should take steps towards continuing their education and skills, no matter how long they have been a trainer.
Now how do you choose a trainer? I’d like to share some things I find important to ensure that you select the right trainer who can help you reach your goals. First, you have to figure out what you’re looking for in a trainer:
- Is there a certain style, workout program you want to pursue or a specific piece of equipment you want to focus on and is the trainer competent in teaching it?
- Are you looking for someone to give you tough love or to hold your hand?
- How much time and money do you want to spend on a trainer and does his/her availability and price fit into your plan? Many people can afford a trainer on a regular basis if the trainer proves to offer a big return in experience, knowledge and results!
- Important: are you ready for this?
- …
Next, once you know what you’re looking for, it’s time to learn more about your trainer:
- Does he/she have certifications and if so, are they valid and significant? Personal trainer certification companies just pop up every other day. Many require some reading and an online open book test. This doesn’t make a trainer. Intense classes, exams, hands on training and a whole lot of time makes a good trainer (and even so, there are some incredibly smart trainers out there who still don’t get results because of other factors).
- Is he/she in shape? I know this is discriminating but would you hire a dermatologist with bad skin or a child psychologist with badly behaved kids? I doubt it. It’s the same with trainers. If they take their job seriously and love what they do, they’ll do it for themselves. I know of many trainers and coaches (both fitness and martial arts) who have all these goals and years later, haven’t accomplished any of them. Not a good sign.
- Does the trainer have people skills? He/she doesn’t need to be the most social person in the world but they need to be able to push you, motivate you and help you when you need it.
- Are they experienced in many different workout methods, equipment and programs? Variation is huge in fitness training, both for your physical results and to prevent mental fatigue. The trainer needs to be able to switch things up and keep it fun by adding variety.
- Is the trainer open minded and critical at the same time? Being open minded is an important thing in training (and everything else). New equipment or methods may come out and it’s great to take advantage of that. A good trainer will take great things from different sources and put them together for a superior training experience. At the same time, being critical is vital because there are a lot of useless things in the fitness world. It is a multi billion dollar industry so many people out there promise you everything but give nothing but false statements.
- Does the trainer do any kind of assessments? These are great to check on your progress but also keep you motivated.
- Does the trainer offer packages, multi clients sessions etc. These might save you some money!
- As with some chiropractors (from my experience), a trainer who pushes you to buy their supplements, is a huge red flag. It’s ok if they introduce you to it or if you ask about it. However, if they keep being forceful about it, find someone else!
Define Defense in Boulder, CO
- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- Personal Training
- TRX / Cross Training Classes
- Kettle Bell
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Variation over Functional Training
22/01/13 14:16 Filed in: Other | My experiences | MMA | Martial Arts | Brazilian Jiu Jitsu | Fitness | Strength & Conditioning | TRX / Cross Training | Kettle Bell
Often people come to me and ask questions about ‘Functional Training’. It seems like those 2 words are very fashionable the last few years. Functional Training is great because when done properly, it helps you:
- Prepare for everyday activities
- Avoid injuries doing everyday activities
- Improve balance and joint stability
- Improve range of motion
- Etc.
Functional Training has many more benefits and is essential to good health and performance. However we need to be careful not to get stuck with these 2 words in our head and instead open our mind to other things. That’s why, instead of praising Functional Training, I prefer talking about variety!
Fitness and training has taken huge leaps in the last decades and we have learned so much. People used to work out on standard resistance machine with single plane motions and even though these are relatively safe, they also have a lot of drawbacks. Others perhaps did bodybuilding or just some morning walks.
Now that we know so much more about training, it has also become more complicated for the average person to figure out which workout is best. One person probably woke up one day and though about a concept called Functional Training. It’s a great way to market the product and makes people understand what the goal is.
Functional training is great but I believe variety is more important. Depending on your goals, mix things up. Nowadays, so many workout classes and equipment (TRX, kettle bell and even some machines) already give you such a great workout with multi plane motions and work the stabilizing muscles that you don’t have to worry so much about what’s functional and what’s not. Simply switch things up and do some hiking, some TRX classes, Cross Training classes, Kettle Bell workouts and yes, weight lifting and other types of resistance training.
I personally do TRX, kettle bell, body weight exercises, MMA, traditional and olympic weight lifting and I feel like my body is very prepared for everyday activities plus my injury rate is extremely low, especially if you consider all the activities I do on an everyday basis.
So don’t get hung up on 2 words that’s used for marketing purposes. Instead, try new things, do different classes and switch it up! As long as you work out responsibly and give your body the time to adjust, you will be happy you did!
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
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
$148 Personal Training Certifications Really?
10/01/13 12:00 Filed in: Other | Personal Training | My experiences | Fitness | TRX / Cross Training | Kettle Bell
I am in shock right now. It was just brought to my attention that Livingsocial sold online personal training certifications for $148 and sold 1,162 of them! I get that people want to pursue their career of choice and become a trainer but is this really the way to do it? Hey, maybe I should watch a documentary about space travel and call myself an astronaut… OK, maybe too much.
It seems like anyone can create a personal training certification company and start selling certifications, without any guidance, limitations or quality control. How can you possibly become a good personal trainer by only taking an online course, without any hands on experience? There definitely are many individuals who have been training for years, would make great trainers but are missing the papers. For others, this might be the first step of many to come so they can become a fitness trainer. Fully understandable, however the majority of these vouchers sold are most likely to people who think it would be fun to be a trainer, have no background whatsoever and think this will suffice (thank you tv networks for creating a certain image).
This kind of practice degrades our industry. I spent 3 years in college, graduated cum laude and continue to pursue more skills and knowledge to make myself a better trainer. Throughout college, my peers and I had about 32 hours of classes every week, of which 10-12 hands on sports practice, coaching etc. In my mind, there is simply no way you can become a trainer by only taking an online course and test (which you can use your lesson material for).
There are fantastic trainers who are not certified or never went to school for sure but you can see my point. Some of the individuals who purchased this deal will still charge the same as a qualified, properly instructed trainer does. This practice undervalues the real trainers, is dangerous and unethical.
I personally still take courses (as I did with TRX and Kettle Bell because when I went to school for my degree, this was not practiced yet in Europe) and these are great if you are a trainer with a strong base and a thorough understanding of training, physiology, anatomy, exercise form etc. It is not great for people who have never trained clients before and think that, once they take the one day course, they can call themselves a trainer. For example, when I did my TRX certification course, there were some wonderful trainers there but also loud annoying individuals who didn’t even have the slightest understanding of what training is about! You can talk all you want but your clients won’t gain from it. So let’s raise the standards! Let’s make a harder to become a trainer! I spent my time, money, blood and sweat to become the trainer I am today and it is my mission to keep improving as long as I can.
Sorry for being so upfront but a person can’t call him/herself a doctor after watching ER right? Pretty much the same thing.
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
- Warrior Training
1805 11th Street Suite B
Boulder, CO 80302
Sander@DefineDefense.com
www.DefineDefense.com
Tough Mudder Team Training
Define Defense is again participating in the Tough Mudder in Beaver Creek, Colorado on June 16th, 2013! Tough Mudder CO is a 12 mile obstacle course to complete with a team (not a competition!). It’s a blast and gives you a great goal to work towards while having fun with your team mates. And let’s not forget, it gives you bragging rights for a long time!
We will be training all our participants and have a great offer for our team mates. If you join our Define Defense Team for Tough Mudder, you can get a 3 month unlimited fitness membership at our facility for only $200 or a 6 month membership for only $345.*
This membership applies to all our TRX, Cross Training, Warrior Training and Kettle Bell classes. On top of these, we will also do additional specific workouts to prepare ourselves for Tough Mudder.
That’s a stunning 50% off normal membership fees!
However, in order to get this amazing deal at our cutting edge studio, you have to commit to joining our Tough Mudder Team first. There is absolutely no monetary gain from your registration for Define Defense. However, we do this because it’s a lot of fun!
Everyone is welcome! We just ask you to come motivated and bring your team spirit!
REGISTER HERE AND JOIN OUR TEAM!
When you register, you have to click ‘Join an Existing Team’, the next page will require you to type in our team name:
Define Defense Martial Arts & Fitness
When you are all set, please email us at Info@DefineDefense.com to confirm your registration and we will get you set up with your unlimited membership for our TRX, Cross Training and Kettle Bell classes!
Do you have any questions? Just shoot them over!
*For new members only*
TRX Suspension Trainer and Rip Trainer Discount!
Because Define Defense is an affiliate of TRX, we received a temporary discount code for their Suspension Trainers and Rip Trainers.
This promotion code is valid until 10/28/12 and you can use by clicking on the banner below, select what you would like and use the code TRXAFFIL15 when you check out.
Class Pictures
See more pictures of some of our classes earlier this week on Facebook.com/DefineDefense
Pictures by www.JulieKatePhotography.com
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
Tentative Schedule for Fall 2012
28/06/12 12:08 Filed in: Martial Arts | Brazilian Jiu Jitsu | Fitness | Strength & Conditioning | TRX / Cross Training
Here is our tentative schedule for the fall of 2012. As you see, all programs have a great selection of classes and class times.
If you have any recommendations or comments, go on our forum and leave them there. We will be compiling and reviewing them and make any changes that are possible to accommodate your requests.
Bolder Boulder & Tough Mudder
31/05/12 10:45 Filed in: Other | My experiences
The last few weeks, I have been preparing for the consecutive races I had planned.
Either way, I had a great time and hope to be able to do it many more times. Maybe I should aim to finish under 50 minutes? I have done a 10k before around 45 minutes but that was many years ago and when my body was more designed for endurance sports. That should be a very realistic goal as I didn’t train specifically on running but also on biking, swimming, strength and cross training. Nonetheless, running is a great workout and boosts your cardio. A quality that is important for many athletes. I like to maintain a healthy balance of strength, cardio, speed, flexibility etc. That also means I can’t be a purely competitive endurance athlete but that is also not my goal at this point in time.
I was supposed to do the Sunrise triathlon this coming weekend and Tough Mudder next weekend. However, I will be forced to pass on the triathlon for following reasons:
- I have a wound on my arm that I don’t want to swim with in the Boulder reservoir. It is probably fine but I don’t want to risk any bad infections. I am sure you have heard of the horrible stories that have occurred lately with bad bacteria in lakes (not the reservoir but nonetheless, I’d rather be safe than sorry).
- By having a booth at the Boulder Creek Fest and a big yard project, I haven’t had a chance to recover in weeks. Therefore, I will pass on the triathlon so I can attend the Tough Mudder race. I don’t want to risk pushing my body too much and having to pass on Tough Mudder. We are doing it with a team and I want to participate. Too bad because my training was going fantastic but I don’t want to overtrain.
Unfortunately, the Sunrise Boulder organization was not very helpful in refunding my registration fees because of the wound that may get infected. Apparently they claim they never refund any fees under any circumstances, including medical conditions that may be dangerous to the athletes, whether it’s by own doing or infecting each other. As a business owner myself, I understand you need to reinforce rules but at the same time, also make exceptions. What if someone can infect other athletes, what if I get a heart attack a few days before? They would not refund an athlete? That doesn’t make any sense to me so I believe they should revise their policies as this is not fair or morally correct. I know for sure I won’t be registering with this organization anymore. When someone is unable to train with us because of a valid reason, we modify their membership to accommodate. Simply because it’s the right thing to do.
This week is all about recovery for myself with some cross training sessions to keep my body sharp for Tough Mudder. My cardio is great and I don’t expect an issue with Tough Mudder. And if my body were to let me down for some reason… I tend to be very determined (or stubborn?) in training & races. A quality that people around me don’t always appreciate that much :)
Also check out some pictures that our neighbor Julie Kate Photography took during the Bolder Boulder!
Daily Camera Workout of the Week: Cross Training with a TRX Boost
16/05/12 13:49 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | My experiences | Personal Training | Other
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
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
03/05/12 14:38 Filed in: Fitness | My experiences | Other | Strength & Conditioning | TRX / Cross Training
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
'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
Strength & Conditioning for BJJ
The most important thing in BJJ is time spent drilling and sparring. However, if you are planning on competing there are several other factors that matter. Two of the most important factors are strength and conditioning. Are you strong enough to get out of a heavier opponents mount? Do your arms give out when trying to do guillotines? What about your lungs? All of these issues can be addressed when you enroll in a strength and conditioning program.
In combat sports, you are usually matched with an opponent of equal weight and often, as the case with Brazilian Jiujitsu, equal skill or belt rank. Since this is true, it is a good idea to have every advantage over your opponent possible. If your technical ability and size are the same, then the opponent who did more and trained harder will usually win.
The great thing about our strength and conditioning classes is the variety of equipment. For example, when training with TRX bands you can make it as hard or easy as you want. You do this usually by moving closer or farther away from the anchor point. This saves a lot of time usually spent changing weights. Another great thing is the negative resistance training. Negative resistance concentrates on the lowering phase of the exercise. For example, when bench pressing, you would lower the weight very slowly then have assistance pushing it up. This type of training lends itself to great strength gains. It also focuses on stabilization muscles which greatly help your overall strength.
Your overall jujitsu game is by far the most important piece of the puzzle. The more you drill and train, the better you will be. However, if you are matched with an equally skilled and sized opponent, it is usually the stronger more conditioned athlete that wins. Make sure you are doing more than your opponents in all areas of your training. More drills, more rolling, more strength training and more cardio. This is the only way to ensure victory.
By Drew Ash, head Brazilian Jiu Jitsu instructor at Define Defense in Boulder, Colorado
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
Buy your TRX Suspension Bands at Define Defense
02/04/12 15:35 Filed in: Other | TRX / Cross Training
Now you are able to purchase your TRX Suspension Bands through Define Defense! Simply click on this this link and you can order them online and enjoy free shipping.
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
28/03/12 06:37 Filed in: Other
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
Video: TRX Biceps Curls
27/03/12 06:36 Filed in: Fitness | Personal Training | Strength & Conditioning | 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
(720) 340 6254
Info@DefineDefense.com
Video: TRX Plank Variations
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
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
TRX Group Classes
12/03/12 14:46 Filed in: Other | Fitness | TRX / Cross Training | Personal Training | Strength & Conditioning
Starting this week, Define Defense is offering TRX group classes! Define Defense’s personal trainer and head instructor Sander has completed the certification course for TRX instructors. The TRX suspension bands are great workout tools and use your own bodyweight to offer you a complete workout! The TRX classes will take place along with the Cross Training (strength & conditioning) classes and will as always give you a great workout while focussing on your individual goals. Depending on your goals, different methods and equipment will be used!
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
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
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
TRX band exercise: Inverted V-up
20/02/12 14:13 Filed in: Other | Fitness | Personal Training | Strength & Conditioning | 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
Downloads Page
09/03/11 17:03
Now you can download our brochures, flyers etc.!!
Take a look at: http://www.definedefense.com/promo/downloads.html
Take a look at: http://www.definedefense.com/promo/downloads.html
Our latest training tool
Since we at Define Defense use many traditional but also unconventional training methods and tools, we have added another to our arsenal.
The TRX suspension trainer is a great piece of equipment to work out your whole body. It has been developed by a Navy Seal and has been taking the fitness world by storm.
Looking at the TRX, it may not look like a full size gym. However, using it in combination with the right guidance and your own bodyweight, you can get some amazing results. You are able to either target certain body parts or execute a full body workout.
The TRX is not only built for professionals but is suited for everyone - as long as there is good guidance.
Define Defense will allow all clients to use this training tool in several classes, such as adult, women’s and circuit training classes. Of course, it will also be available for all clients who enjoy our fully private training sessions.
Having said that, Define Defense does not only guide you while using the TRX suspension trainer. We have also custom built a 20 feet frame to anchor the bands from. This means that many clients or students can use the TRX at the same time without any interruption. This is important since we like to differentiate within our classes. Each client or student will proceed with his/her own exercise and speed to ensure the best progress for that individual because as always, no two people are exactly the same so why treat them the same?
Please come by April 2nd & 3rd to see our fully equipped studio, for both martial arts and personal training. We will be open from 9am until 6pm both days and are offering one time discounts for you to take advantage off.
Deals for new and current clients!
05/02/13 08:37
February Deals:
Sign up for our MMA program and get free unlimited fitness classes for the full duration of your membership!
*Starting March 1st 2013, the MMA and BJJ program will be combined into a single program (1.5 hour classes 6 times/week). Therefore, you will get MMA and BJJ instruction and get free fitness classes as well (all programs), all in 1 single membership!*
Refer a person and get up to a $40 credit!
*get $15 if your referral gets a punch card or a 3 month membership, $25 for a 6 month membership and $40 for a 12 month membership*
Starting March 1st, our MMA classes will offer both stand up striking, throws, takedowns, sweeps, clinching, as well as MMA specific grappling. Our classes will be at the same times but will be 1.5 hour long classes.
For our current members:
Our current MMA or BJJ members will receive free fitness classes starting March 1st for the remainder of their membership and throughout their next membership when they renew (before June 1st). This means you will get MMA, BJJ and strength & conditioning all for one single membership fee!
Members with a punch card will get 3 additional free classes to use after March 2nd.
All inclusive rates:
Our rates for MMA, BJJ & Fitness will be:
12mo: $125/month
6mo: $140/month
3mo: $160/month
As always, college students get 15% off and if you prepay, you receive a 10% discount.
MMA specific Brazilian Jiu Jitsu:
In our MMA classes we will purely focus on MMA specific techniques that are also great for self defense. We will not do sport Brazilian Jiu Jitsu, instead we will focus on MMA specific Brazilian Jiu Jitsu, which is much more effective in a Mixed Martial Arts situation or self defense situation.
Define Defense is also bringing in another instructor, along with owner and head instructor Sander.
Sign up for our MMA program and get free unlimited fitness classes for the full duration of your membership!
*Starting March 1st 2013, the MMA and BJJ program will be combined into a single program (1.5 hour classes 6 times/week). Therefore, you will get MMA and BJJ instruction and get free fitness classes as well (all programs), all in 1 single membership!*
Refer a person and get up to a $40 credit!
*get $15 if your referral gets a punch card or a 3 month membership, $25 for a 6 month membership and $40 for a 12 month membership*
Starting March 1st, our MMA classes will offer both stand up striking, throws, takedowns, sweeps, clinching, as well as MMA specific grappling. Our classes will be at the same times but will be 1.5 hour long classes.
For our current members:
Our current MMA or BJJ members will receive free fitness classes starting March 1st for the remainder of their membership and throughout their next membership when they renew (before June 1st). This means you will get MMA, BJJ and strength & conditioning all for one single membership fee!
Members with a punch card will get 3 additional free classes to use after March 2nd.
All inclusive rates:
Our rates for MMA, BJJ & Fitness will be:
12mo: $125/month
6mo: $140/month
3mo: $160/month
As always, college students get 15% off and if you prepay, you receive a 10% discount.
MMA specific Brazilian Jiu Jitsu:
In our MMA classes we will purely focus on MMA specific techniques that are also great for self defense. We will not do sport Brazilian Jiu Jitsu, instead we will focus on MMA specific Brazilian Jiu Jitsu, which is much more effective in a Mixed Martial Arts situation or self defense situation.
Define Defense is also bringing in another instructor, along with owner and head instructor Sander.
Discount on TRX gear
TRXTraining Black Friday & Cyber Monday Deals!
Black Friday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping
Use Code: TRXFRI
(valid 11/23/12 only)
Cyber Monday Deal - 20% Off All Trainers (Rip, HOME, PRO & Force) + Free Shipping
(valid 11/26/12 only)