Blogs

Define Defense is expanding! We will be adding kettle bell classes to our program soon and are also 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.

If you are interested or know of someone who might be, let us know at Info@DefineDefense.com !

More info here: http://www.definedefense.com/Boulder/blog_files/Yoga-Studio-Opportunity.html

Define Defense now offers 4 week self defense courses on Fridays from 5-6pm. In these 4 classes, we go over:

- Self defense on the floor against a standing attacker
- Self defense against sexual assault
- Self defense against grabs, chokes and other forceful attacks
- Effective striking
- How to avoid dangerous situations
- How to maximize your chances of escape
- How to use pepper sprays (and other defense sprays)
- Vital points, body language and other proven methods to get yourself into safety

The next self defense course will take place on these dates:
October 26th
November 2nd
November 9th
November 16th
Every attendee will receive an information packet. If you cannot attend all 4 consecutive classes, you can use your remaining class(es) during the next course dates.

The price for the full program is only $75.
If you want to reserve a spot, please send us a message or register here. Spots are limited!

This program combines all of the most effective and realistic ways to defend yourself against any dangers that may occur. We focus on prevention as well as protecting yourself and others. In this course, you will learn how to deal with a crisis situation, mentally as well as physically. Everything we teach is relevant to real situations and applies more realistic training methods for improved results. 

When growing up, my parents had a certain saying: It’s better to get a B or C after trying really hard than getting an A without trying at all. That being said, I was a very good student but it showed the values that were important to them. I guess it’s in line with the saying ‘Hard Work Beats Talent’ and I couldn’t agree any more. If things go too easy for you, then you never learn determination, the satisfaction and rewards of hard work.

The point is, you have to work and you have to try hard. If you put a lot of effort and determination in something, good things will come your way. The road may not be always full of sunshine and there will be bumps in the road but nothing ever goes perfectly. This absolutely applies to training as well. If you train hard (and smart but that’s for another article), then you will see progress. If you don’t put 100% in, then don’t expect all your goals to come true. 

Now that has absolutely nothing to do with performance. As a trainer, I never expect our clients to perform the same or compare them to each other. For example: I prefer much more that a person is giving a 100% lifting a 20lbs. kettle bell than the person next to him/her lifting a 50lbs. kettle bell without breaking a sweat. Everyone works at their level and gets the equipment suited for them. However, we do expect everyone to do their best and to give a 100% in their workouts, whatever their fitness level allows.

My family is not one of the most athletic families (sorry guys but you gotta admit). I do have one uncle who ran marathons and is now still biking many miles with the road bike. Besides him, nobody really practices any kind of sport so I was a pretty odd duck. For some reason, I did get into sports. When I started karate at the age of 7, my parents told me that if I signed up, I had to do it for a full year. Quitting was not an option. When I first started, my obvious goal was a black belt. In 2004, I reached that goal. When I started road biking, I wanted to do well and I did, especially since I only started when I was 18 years old. I wanted to gain muscle and over the last 4 years, I gained 30lbs. of lean muscle. I wanted to heal my injured back and today, I barely have any issues anymore. Today, I’ve made martial arts my hobby, job and a big part of my life. I am still biking on a regular basis and challenging myself with races and new goals. I always put the work in to reach my goals, no matter how easy or hard it might be. Even when I fail, which happens, I know I did what I could.

I believe in perseverance or as the saying says: ‘If you talk the talk, you’ve got to walk the walk’ (last saying I promise). Of course, if you don’t enjoy something it is likely that you will quit at some point which is fine! There is so much out there that enables you to choose what you really love to do. Also, you will fail at some goals in your life and that is normal. Everyone does but as long as you gave it a fair shot and put your energy into it, then there is nothing to feel bad about.

I’m sure you see where I’m going with this blog. You simply have to put the effort in. Don’t quit and be persistent. Reaching a significant goal will never be a walk in the park. But one thing is for sure: if you persist you will see progress, you will reach your goals and you will feel GREAT!

My family was always very motivating in every hobby I had but also very strict. I could not be any more appreciative for that. It taught me discipline and determination. At the same time, that is why I was able to reach my personal goals. If they didn’t bother putting rules in place and taking the time to enforce them, I would not have learned the lessons that I did. So find motivation in your training, no matter what it is, be confident and persistent. As your trainer, I will do my part as well as I can but I need to see the focus and determination in your eyes.


By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.

Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes

1805 11th Street Suite B
Boulder, CO 80302

(720) 340 6254

www.DefineDefense.com

Info@DefineDefense.com

Join us on our Spring Kickoff party on April 27th from 5-7pm with raffle prizes, snacks, drinks and much more! If you are new to our studio, come check out our studio and see what we're about! For our current clients and prospects, this will be a great time to socialize and have fun together. Invite your friends and family to join you!

During the party, we will be offering one time discounts on memberships, classes, workshops and all our retail products.

Our raffle prizes:
- A free month membership for any program
- A Define Defense sling pack (3x)
- A Title MMA body shield
- Several other prizes from our partners

Starting at 5pm at our studio location: 1805 11th Street Suite B, Boulder CO 80302

www.DefineDefense.com
(720) 340 6254

What defines being in shape? Is it something universal we all test ourselves up against or is it subjective? Will the same person be considered in shape if he/she goes to Portugal vs. China, Colorado vs. Connecticut? I don’t think so. The opinions are very subjective and in different places, you will be assessed differently. 

It will also depend what sport or workouts you specialize in. Are you a lifter or an avid runner and who do you compare yourself against?

If you look up ‘shape’ in the dictionary, it will tell you (one of the meanings): the contour of a person’s body, the figure. Obviously this is not what we have in mind when we discuss the physical athletic condition of an individual. For example, some people who may seem heavier may have incredible cardio and ripped weight lifters may barely be able to run 100 yards.

On the other hand, you have athletes who excel in their sport and are in great shape. Let’s say a person who goes running 5 times/week wants to go kayaking. Will the runner who is in great sport specific shape be able to go any faster than the average person? The answer will be no. Neither will the runner be any less prone to upper body injuries.

For myself, there is a great difference between being in sport specific shape and being in overall great shape. I have experienced first hand the difficulties of long distance running while I raced with the road bike. Even though you use the same muscles, they do not function properly and are not used to the new movements. This does not take anything away from the fact that cyclists are incredible athletes; it simply shows that their performance is very specific to the sport they compete in. 

These were just a few examples to make you think. In my opinion, cross training has become extremely important and will continue to become more important in health, athleticism and performance. Cross training classes (sometimes called circuit training, strength & conditioning etc.) will challenge and condition different muscle groups, increase your cardio levels and help the muscles support each other. If you build strong quads, you will need to have strong hamstrings and a strong lower back to support them. If you develop these with cross training, your risk of injury will decrease drastically.

At Define Defense, we encourage everyone to do a good amount of cross training. We start off with a cross training warmup and include our strength & conditioning classes in our membership (without extra cost). We thoroughly believe that our cross training sessions help build better martial artists. Our clients become leaner, stronger, get better muscle endurance and balance out their body. These classes are also a lot of fun because they offer something different every time to keep it interesting. We mix traditional training methods and equipment with the latest tools in the fitness world. You get a full body workout with top notch equipment and will see the results quickly!

We now offer monthly membership for our strength & conditioning (cross training) classes. You can attend unlimited classes and we are pleased to offer these for a lower rate than other cross training workout studios. Our clients are trained by a certified personal trainer at our facility.

Our Strength & Conditioning classes:
Monday 6.15-7.15pm
Wednesday 11-12pm
Wednesday 5.15-6.15pm
Thursday 5.15-6.15pm
Friday 11-12pm
Saturday 1-2pm




By Sander Vanacker, Define Defense’s certified personal trainer and head martial arts instructor. Take a look atwww.DefineDefense.com or check out our videos on YouTube.com/DefineDefense !