working out
Your Environment Determines your Success
09/03/13 15:12 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | Kettle Bell | My experiences | Personal Training | Other
First of all, I love my clients. I love training with them, talking to them and instructing them. In our studio, we do our best creating a supportive and friendly environment for our clients. This creates a fantastic group atmosphere with people getting along great, supporting each other and having a great time together.
I see people smiling over and over. They have a great time working out together and enjoy coming in. The environment we have in our facility encourages clients to get to know each other and it appears some become great friends once they get to know each other before and after classes.
However, the key part of this paragraph was WORKING OUT. People come to Define Defense, its instructors and myself to get a great workout and learn valid skills. All our instructors are certified and very experienced in their field, whether it’s TRX, kettle bell, personal training or Mixed Martial Arts & Brazilian Jiu Jitsu.
Group atmosphere is important and we make sure it’s where it needs to be but our absolute priority is offering a superb training experience in a clean and hygienic facility with skilled instructors. That is also what I expect from clients. I want their priority to be working out or learning, not only socializing. I see many studios and instructors focussing so much on socializing and chatting away that they forget to prioritize the workout. Isn’t that what we go to classes for? Some instructors chat too much, talk about unrelated topics or even hang out with clients in inappropriate or unrelated situations. Even though some people enjoy this, I believe it is unprofessional and very unproductive for your workout program.
If you take your training seriously, you will focus on training. If socializing is that important to you, perhaps you should join some other club. Don’t get me wrong, I think the social aspect is important and VERY enjoyable. However, I do not believe that you should go to a gym for the social aspect only.
More and more you see some organizations, instructors and brands that focus on the social aspect so much that people oversee it lacks in quality or safety. When I went to the gym before I opened Define Defense, I put in my earphones, killed my workout and left. Sometimes people were there before I came in until after I left and didn’t drop one drop of sweat because they were chatting away (or trying to pick up someone). Sometimes group classes stop the entire class for extended periods of time to chat away or yell at someone to motivate them. Not my kind of training… As an instructor, you need to have people work and learn as much as they can during that timeframe for maximum productivity. And if you need extra motivation, the trainer should make sure to motivate you and not have the other clients do it.
As an athlete or someone who is serious about any goal in life, always surround yourself with the best best possible people. Leave politics out of it. If you surround yourself with less skilled or lazy people, you might be among the better ones in that group but never reach your full potential as laziness and the act of compromising is contagious. If you surround yourself with better and hard working people however, you will be constantly challenged, motivated and become the best version of yourself. Be serious about your training and decide where you will become the best you can be. If you like an instructor and they leave but are replaced with someone else, give that person a chance. They just might be a whole lot better!
When I go to the gym, I’m there to work out and learn. Other might have different reasons, which is fine. I do believe in having a great relationship with your trainer and I care a tremendous amount for my clients (and always have a fun time training them). Maintaining a professional relationship is key though. As my clients know, I’m always there for them and am very responsive and flexible. I assist clients in many ways and will meet them outside of the gym to help them with their health and fitness goals. Being a trainer and instructor, being sociable, open (to a certain extent) and professional is key. Having an instructor you meet up after training with to get a drink, rarely ends up well. And when you go train, you don’t want to hear your trainer complain about things going on in their life either right?
I invite everyone to be open minded and have a critical eye to exercise programs, supplements and instructors. After all, it’s your time and your money you are investing to become healthier, more skilled and get in better shape. I believe that, if you are critical, you will make a better decision and I think Define Defense will benefit of that.
P.S. One of my favorite parts of my job is seeing people not only work out hard, but enjoying it together and talking with clients about their progress, training and helping them however I can!
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
0 Comments
Your Environment Determines your Success
09/03/13 15:12 Filed in: Fitness | Strength & Conditioning | TRX / Cross Training | Kettle Bell | My experiences | Personal Training | Other
First of all, I love my clients. I love training with them, talking to them and instructing them. In our studio, we do our best creating a supportive and friendly environment for our clients. This creates a fantastic group atmosphere with people getting along great, supporting each other and having a great time together.
I see people smiling over and over. They have a great time working out together and enjoy coming in. The environment we have in our facility encourages clients to get to know each other and it appears some become great friends once they get to know each other before and after classes.
However, the key part of this paragraph was WORKING OUT. People come to Define Defense, its instructors and myself to get a great workout and learn valid skills. All our instructors are certified and very experienced in their field, whether it’s TRX, kettle bell, personal training or Mixed Martial Arts & Brazilian Jiu Jitsu.
Group atmosphere is important and we make sure it’s where it needs to be but our absolute priority is offering a superb training experience in a clean and hygienic facility with skilled instructors. That is also what I expect from clients. I want their priority to be working out or learning, not only socializing. I see many studios and instructors focussing so much on socializing and chatting away that they forget to prioritize the workout. Isn’t that what we go to classes for? Some instructors chat too much, talk about unrelated topics or even hang out with clients in inappropriate or unrelated situations. Even though some people enjoy this, I believe it is unprofessional and very unproductive for your workout program.
If you take your training seriously, you will focus on training. If socializing is that important to you, perhaps you should join some other club. Don’t get me wrong, I think the social aspect is important and VERY enjoyable. However, I do not believe that you should go to a gym for the social aspect only.
More and more you see some organizations, instructors and brands that focus on the social aspect so much that people oversee it lacks in quality or safety. When I went to the gym before I opened Define Defense, I put in my earphones, killed my workout and left. Sometimes people were there before I came in until after I left and didn’t drop one drop of sweat because they were chatting away (or trying to pick up someone). Sometimes group classes stop the entire class for extended periods of time to chat away or yell at someone to motivate them. Not my kind of training… As an instructor, you need to have people work and learn as much as they can during that timeframe for maximum productivity. And if you need extra motivation, the trainer should make sure to motivate you and not have the other clients do it.
As an athlete or someone who is serious about any goal in life, always surround yourself with the best best possible people. Leave politics out of it. If you surround yourself with less skilled or lazy people, you might be among the better ones in that group but never reach your full potential as laziness and the act of compromising is contagious. If you surround yourself with better and hard working people however, you will be constantly challenged, motivated and become the best version of yourself. Be serious about your training and decide where you will become the best you can be. If you like an instructor and they leave but are replaced with someone else, give that person a chance. They just might be a whole lot better!
When I go to the gym, I’m there to work out and learn. Other might have different reasons, which is fine. I do believe in having a great relationship with your trainer and I care a tremendous amount for my clients (and always have a fun time training them). Maintaining a professional relationship is key though. As my clients know, I’m always there for them and am very responsive and flexible. I assist clients in many ways and will meet them outside of the gym to help them with their health and fitness goals. Being a trainer and instructor, being sociable, open (to a certain extent) and professional is key. Having an instructor you meet up after training with to get a drink, rarely ends up well. And when you go train, you don’t want to hear your trainer complain about things going on in their life either right?
I invite everyone to be open minded and have a critical eye to exercise programs, supplements and instructors. After all, it’s your time and your money you are investing to become healthier, more skilled and get in better shape. I believe that, if you are critical, you will make a better decision and I think Define Defense will benefit of that.
P.S. One of my favorite parts of my job is seeing people not only work out hard, but enjoying it together and talking with clients about their progress, training and helping them however I can!
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
What Sports Mean to Me
21/02/13 09:42 Filed in: Other | My experiences | Fitness | Martial Arts | Strength & Conditioning | Personal Training
What do sports mean to you? Everyone has a different reason to work out. Yes we want to get in shape, we want to perform better or look ready for summer. But what’s the underlying reason?
Finding out what it is doesn’t necessarily mean that’s why you still do it. For myself, the reason I started doing sports and working out is different than why I do it now. Either way, it might help your intrinsic motivation. After all, if you do sports or work out for yourself and your own satisfaction, you are much more likely to continue with it long term. If you do it out of extrinsic motivation (to get a reward or doing it for others, even as simple as relying on compliments from the outside world), there is a chance it will be harder to continue doing it long term.
Video of me practicing some sports growing up:
Sander Kid Sports
The reason I always loved working out and started doing martial arts and later fitness was because of low self esteem. As a child, I had jaw problems and bunny teeth. It didn’t take much for the other kids to poke fun of it and aesthetically, my jaw and chin were way off. This dropped my self esteem tremendously as a child, which you can imagine. The worst part for me was that I was only allowed to get surgery (it was also a functional problem with chewing) until I was 16 years old. As a young child, you don’t really care but once you hit puberty, this kind of thing gets a lot harder.
One thing I had going for my self esteem was that I was always a pretty strong kid and had good muscle structure even early on. That kind of stopped some of the bullying even though I was a very quiet mellow kid. The fact that I was pretty strong made me pretty good at sports and eventually martial arts and fitness. Even though my family was always supportive, I needed that feeling of accomplishment when I did sports or martial arts. That’s what kept me going.
Once I was 16 years old, I underwent 3 jaw surgeries to correct the structure. After that, I underwent an emotional transformation and started the path to become a different person. Up to this day, I still struggle with some of this but I also realize it has made me stronger and it made me work harder. I make it a point to give it my all with sports and fitness. Yes I have my ups and downs but I set my standards high and constantly try to push my limits further to reach my goals.
Think about what your reasons are and dig a little deeper. Why do you work out? Do you enjoy working out and why / why not? How do you feel after killing it in the gym or do you have a hard time pushing yourself? Try to figure out these questions for yourself. Once you know the answers to these, you can really figure out (with the help of a trainer if you want) how to maximize your training, reach your goals and more.
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
You Get What You Work For
12/11/12 14:45 Filed in: Other | My experiences | Martial Arts | Fitness | TRX / Cross Training | Strength & Conditioning
When I was a kid, my parents taught me early on how to take responsibility seriously and work hard. I started drying dishes, vacuuming the floors and dusting real early on in my life. When I was 8 years old, my parents did a kitchen remodel (extension) and my sister and I brought in all the broken bricks by hand for the foundation, as well as all the bricks to build the extension.
As a teenager, I had vacation jobs from picking out fish in the factory, drying dishes in a restaurant, metal work to planting corn by hand. No matter if I knew how to do something or not, I was eager to learn and willing to make up for my lack of knowledge by hard work and motivation.
Up until this day, that lesson has stuck with me and as a business owner or athlete, if I have a goal I will not be outworked.
That doesn’t mean I’ve been successful with everything in my life, absolutely not. As a competitive biker I had a good run but didn’t have what it took (mentally) to turn pro. I have lost tournaments, failed on personal goals and have disappointed people. For these things I take full responsibility and am sorry. However I do not blame others for my shortcomings.
It is the exact way with training. If you want to reach a goal but don’t make a change, nothing will happen. If you have a 1,000 excuses all the time, nothing will happen. If you seem comfortable with how things are and don’t show motivation, nothing will happen. And if you feel sorry for yourself, it’ll be damn hard to reach that goal. This might seem blunt but it is the truth. If you want to be successful in reaching your goal and see a change, you have to look at yourself first. Keep yourself accountable for the changes you have or haven’t made, see what you can do better and don’t be satisfied with how you do things right now. If you are successful and see results in your training, there wouldn’t be a need to make changes because you are already doing a great job.
Now this doesn’t work for everyone, some individuals have other situations and should be more confident in themselves to reach a goal. However, for many this does apply. My job as a trainer is to know how to motivate someone, know who to make them reach their goal and make them feel good doing it. I highly believe in positive reinforcement and challenging a client while giving them a successful feeling when accomplishing their goals. It could be a small as an exercise or as big as a weight loss goal in 4 months from now. I don’t find it necessary to be overly strict with my clients as they are doing a great job and are intrinsically motivated. But there are also many others who need more accountability. If you want your physical goals to happen, you have to be mentally prepared. It is a huge factor in sports and training. Set little goals and go for them. Obviously things happen and your results might be off but don’t use too many excuses. If you reach a lot of little goals, you will eventually reach your final big goal.
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
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.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
'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
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
When and how much to work out?
When is the best time for weight training and how much should you train? It's a question that probably has been asked millions of times. It is a great question though. After all, if you put the time and effort in, you want to make sure that you reap the maximum benefits of it.
The answer is very difficult though. It depends on your physiological state, how much you have been working out, what your goals are etc. it is more important to understand the basics so you are more aware of what you're doing yourself.
I know there are many articles out there about the best time of the day to work out and when you burn the most, have the most energy etc. Fact is, for most people, the best time to work out is when it fits in your schedule! Better to have a great training when you have the time than rushing through a workout when you only have 20 minutes...
As to how often you workout. If you look at professional martial artists and other athletes, they put a lot of hours in the gym but they do split workouts for their strength, then they add cardio and at another time of the day, they will work on techniques. This is not realistic for most people either so a good guideline for someone that wants to add strength and size is to train 3 times/week full body. Work mostly on the large muscle groups and spend less time on the small ones (arms, shoulders). This way, you challenge all muscle groups multiple times a week. Downside is however, you can't spend as much time on each individual muscle group.
Another option is to do split workouts. For example you can do chest and triceps on Monday; legs, shoulders and abs on Wednesday; back and biceps on Friday.
There are many variations and it is up to your trainer to figure out what will work best for you, depending on your goals, level, limitations etc. The thing you want to accomplish is working your muscles hard and frequent enough to stimulate an increase in size and strength without overtraining and making sure it fits in the time you have available.
A few other training splits:
- Four days a week: you will work out half your body one day, the other half the other. After these 2 training days, you will take 2 days off. This way, you get 4 training days per week in and you can spend more time (sets) on the different muscle groups.
- Six day split routine: you will divide your training into 3 different workouts. You train for 3 consecutive days and then take a day off. Then repeat.
- One muscle per day: exactly what is sounds like. Disadvantage is that you can't work out the same muscle more than once a week.
The last question to answer is how long to work out. If your goal is to gain size and lift heavy weights, 30 to 45 minutes is ideal (depending if you work out one or two muscle groups - or more). If you go for high volume training, more sets and more reps for muscle endurance, then a typical workout will be 60 to 90 minutes. If you add cardio for weight loss or to lean out, it can go up to 120 minutes.
Please note that these are only some examples and there are many different options in training. Training planning depends on many different factors and needs to be put together per individual. After all, no two people are the same so the same workout routine will not have the same effects.
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