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Holidays are coming and Define Defense is in the holiday spirit! We are offering our new clients our best deals to date! We offer high quality training in:

- Mixed Martial Arts
- Brazilian Jiu Jitsu
- Self Defense Classes & Workshops
- TRX & Cross Training Classes
- Kettle Bell Classes
- Personal Training

From now until January 1st 2013, we offer the following deals:

Mixed Martial Arts:
20% off memberships and punch cards
+ a free T shirt or tank top

Self Defense:
Four self defense classes, a Mace 10% Pepper Gel and a Define Defense T shirt or tank top for only $99

TRX / Cross Training:
20% off memberships and punch cards
+ a free T shirt or tank top

Kettle Bell Program:
20% off memberships and punch cards
+ a free T shirt or tank top

Personal Training:
First session is free!

Youth Martial Arts:
20% off memberships and punch cards
+ a free Gi


 

More info at www.DefineDefense.com

OR contact us at Info@DefineDefense.com

Martial arts is a statistically very safe sport to practice, for both youngsters and adults.  One of the dangers however, (which you have to be aware of when selecting a martial arts studio for yourself or children) is hygiene.  Martial arts mats are vigorously used and are in contact with feet, sweat and the occasional blood (from little cuts on fingers, toes, elbows etc., just like any other sport).  That in combination with skin contact can be a hazard.

That is why it is extremely important to clean the mats thoroughly and disinfect them.  At Define Defense, we clean the mats every day with a biodegradable disinfectant.  This does not only kill 99.99% off all possible bacteria (staph, MRSA, impetigo etc.), viruses (warts) and fungi (ringworm) but it is also safe since it is a ‘green’ product, not a chemically engineered product which is unhealthy as well.  Every few weeks, we also steam clean the mats with a machine.  This is a procedure which guarantees a very thorough cleaning.

Martial arts is not any more hazardous than any other sport, think about the equipment you sweat in doing football or soccer; or the materials you are in contact with when doing weight lifting or gymnastics. Simply think about how many people use a regular gym or rec center every day.  If you are careful and train at a responsible facility, the risk is minimal!  

A few other things we do:

• We offer 2 private showers for our clients to use after their workout
• We sell long sleeve Define Defense rash guards for more protection
• The weight lifting and cardio equipment is disinfected frequently
• We encourage everyone to wear clean and freshly washed gear

In our facility, we have had no issues whatsoever and strive to keep it that way by keeping the studio spotless and disinfected (while using responsible products instead of chemicals)!

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

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

During March, I participated in a 30 day Paleo challenge. As you may have read in my previous posts, my experience was double sided. I did really enjoy some of the healthy changes I had to make, such as eating more fruit, vegetables, soup and nuts. This made a huge difference and got me more into a routine of eating these items, which are of course fantastic for your body and health. Please note I will not go into the details of the diet and what to do, this is purely about my experience and not intended to explain what you should be eating.

Other things, I wasn’t as much a fan of. So many things were cut out of my diet that it caused me to get very bored of certain foods. Also, dropping so much water weight (6lbs. at a certain point) wasn’t very fun. I was thirsty all the time and got dehydrated very quickly, not to mention I looked very deflated (since you retain more water when you eat more carbs).

During the challenge, I ran into a bigger problem though. Since my work requires me to stand, run, exercise and do many more things for long periods of time, my total exercise duration every week (with individual training as well) easily exceeds 15-18 hours of sports. Doing the Paleo diet caused my performance to go down. As I wrote in my previous article, I switched to Paleo for Athletes and reintroduced carbs to accommodate my high levels of exercise. This made a huge difference and got my performance levels back to their original levels (and went up since). This was more in line with how I normally cut weight and watch my food intake when cutting. It is a very manageable way of eating and fueling your body right. The right amount of carbs in the right times are hugely important, combine that with the health benefits of some Paleo ideas and you’re on the right track! Since starting on March 1st, I lost 10lbs, am close to my goal competition weight and did not compromise my performance or lean mass.

In my opinion, athletes need to eat more carbs than the Paleo diet can offer, that is why Dr. Cordain, who wrote the books on the Paleo diet, recommends athletes to make these adjustments.

Even though it was not ideal for me (which I knew beforehand but I considered this an experiment), the Paleo diet may work much better for others. Certain ideas of it make perfect sense and most importantly of all, it does not allow you to eat manipulated and processed foods, chemicals etc. These foods are a huge reason why so many individuals are unhealthy and obese. In my opinion, eating unprocessed foods is one of the most important changes you can make in a diet.

People need guidance. Perhaps that is why the Paleo diet is so popular and I am positive it works for many people. If you are looking to cut weight and you are not very active, it is likely to do just that for you. If you are very active, it may still work but I think there may be better ways. There are many articles and studies out there that tell you why to eat and why not to eat certain foods. Many foods have changed (the nutritional value) over the last 10,000 and even 50 years. However, for every pro study there is a con study. At the end, you need to do what works for you, using common sense. 

You should strive to eat as healthy as possible, fuel your body and give it what it needs and don’t get frustrated along the way because if you do, you are likely to give up. Go ahead and cheat a bit every once and a while, just be smart and disciplined about it. If you need help or you plan on starting a new nutrition or training program, go to a professional and ask for advice and motivation, both for nutrition and training needs.


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

www.DefineDefense.com

1805 11th Street Suite B

Boulder, CO 80302

(720) 340 6254

Define Defense will be doing a Parent's Night Out on Wednesday April 18th from 4.30-7pm. 

You can leave your children (5-15 years old) with us and we'll do some techniques and drills, board games and watch a movie on a big screen. This event will be completely free so register or contact us asap to reserve your spots! 

There will be 3 adults present to make sure everything runs smooth, your child has a great time and most importantly, is safe. 

Every child needs to have a waiver (contact us) signed by at least one parent. What to bring: comfortable workout clothes!

You can register here or send us a message! Deadline: April 11th.

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

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 onYouTube.com/DefineDefense !

• All Define Defense adult members receive a $75 gift card and a 15% discount for all products at Max Muscle
• Max Muscle customers can enjoy a 10% discount off services and programs at Define Defense

Week 4:

At this point, following this plan seemed natural to me and extremely easy to do. Once you know your routine and the important basics behind it, you start doing things automatically, for example what to get in the grocery store or what to pack for your snack etc. 
At the end of week 4, we reached my goal. I went down to 5.92% body fat and was a whole lot leaner than when we started. 2.48% to be exact and my starting point wasn’t all that high to start with. My final weight was 203.25 lbs. The lean mass was at 191.22 lbs., which went up 3.44 lbs. My fat mass was now only 12 lbs., which went down 5.22 lbs. This means I lost over 5 lbs. of fat mass while gaining 3.44 lbs. of muscle mass! This is exactly what I wanted to accomplish and the combination of paying attention to my dietary needs and responsible, well thought out training paid off! 

I had a great experience with Max Muscle Boulder and think it would be beneficial for anyone to do. No matter if you want to lose weight, gain muscle or just be and feel healthier. Please remember you do not have to train 10 hours per week to make progress. Getting some nutrition advice and working out 4-5 times per week will go a long way and give you results! It is not always how much you train, it’s about how smart you train. That is why getting professional advice always gives you an advantage. We at Define Defense and Max Muscle Boulder are looking forward to assist you in your physical training and nutrition needs!

Often, martial arts is stigmatized with negative actions or behaviors.  This is caused by media, the film industry, certain professional or amateur fighters etc.  However, in this blog article, I would like to prove that this should not be generalized and it does not have to be this way.

Originally, martial arts was developed to increase the chance of survival.  Later on, it started to be used as a sport, in competition, as an art form and more.  Mostly, the code of honor and respect was central and utterly important for the practitioners.  Of course, there are always bad apples and all human advancements are always used for good and bad causes (think about samurais who valued honor vs. ninjas who were spies and mercenaries).

Some of these traditional martial arts styles are still widely practiced but unfortunately are also very outdated.  This will be a ongoing discussion but someone practicing Tai Chi, Karate, traditional Judo etc. will learn many techniques that are simply not functional in a real life situation.  This does not mean however, they are less worthy as an art form or for personal development.  For self defense, these and many more styles are very overrated and sometimes even useless.

On the other side, martial arts has also evolved over the last decades. Think about Mixed Martial Arts.  This is the ultimate competition martial arts form and has proven itself over and over again.  For self defense reasons, it may also not be 100% effective though (Brazilian Jiu Jitsu will not work with multiple attackers, an MMA fighter will not know how to defend against a knife or gun attack…)
The issue with this progress is that the self defense aspect is often overlooked and the honor and respect are mostly forgotten.  The ratings have gotten so important that most fighters talk badly about each other and have very little respect left.  There are exceptions, think about Georges St. Pierre, who has very strong values and is also one of the best martial artists and fighters in the world.

Martial arts and fighting overlap each other, no doubt about it.  For me, it is your personal attitude that shows which one you are.  You do not have to be mean or disrespectful to be a good martial artist AND fighter.  Talking badly and insulting others only shows a bad attitude (and fear?)  Honor and respect are extremely important in our facility.  We respect our friends, instructors and teammates.  We push each other and ourselves and test each other during training to become the best we can be.  But there are no egos, disrespect, insults or anything else.

Our clients have different goals.  Some want to become a martial artist to defend themselves, other want to get in shape and others want to compete.  But we only train martial artists… that are really proficient in what they do, whether it is being prepared for protecting themselves/other or testing themselves in competition.  Many martial artists can become fighters but not every fighter can become a martial artist.  You will gain a huge amount of knowledge and skills to reach your goal and at the same time, you will gain friends and have fun.

Define Defense focusses on being the best studio in Boulder and offers a modern approach to martial arts, which consist of the most effective and realistic ways in martial arts.  But we have also not forgotten about honor and respect.  These are values that should never be forgotten.  We don't practice traditional martial arts by any means but these values are timeless.  We train individuals to better themselves and learn martial arts so they can feel safer, better about themselves or compete.  We respect everyone's goals and do everything we can for you to meet those.

Sander Vanacker is the owner and head instructor of Define Defense Martial Arts in Downtown Boulder.  www.DefineDefense.com

As you know, there are a lot of different styles of martial arts which you can practice.  Some studios offer a very traditional practice, which is great for the art and philosophy but is not necessarily effective anymore.  Then other gyms offer cardio kickboxing, which is a fantastic workout but martial arts wise you will learn as much as playing Kung Fu video games.  Then there are MMA gyms, a style that has been proven to be highly effective in competition (although that does not mean it is effective in a real self defense situation).  Most martial arts studios will teach you the style that they are proficient in but that may not give you a complete training experience or the best bang for your buck!  

I have met many individuals that practice martial arts and hire a personal trainer or strength & conditioning coach on the side.  Or they practice yoga outside of martial arts classes to improve their flexibility, feel in sync with their body etc.  At Define Defense, we approach martial arts training through a modern way and want to redefine martial arts and self defense (Define Defense, get it?).  

What we do is offer different programs for different purposes:

- Modern Martial Arts for people wanting to learn and practice all the best of different martial arts in a modern and realistic way while getting a great workout (everything from standup, takedowns, throws etc.)
- Brazilian Jiu Jitsu for all levels and offering a highly effective mix of BJJ and other forms of submission wrestling for a superior ground game
- Mixed Martial Arts: combining Modern Martial Arts and BJJ for individuals who want to learn MMA or compete
- Women's Self Defense without the intimidation of having men around, all the best and most effective ways to defend yourself as a woman

These programs offer different things for different people and are specific to the goal that wants to be reached.  Now, as a client you will learn a lot of techniques, tactics, submissions, strikes and much more but what if you want to get stronger, in better shape, more flexible etc?  That is why all our clients get complimentary Circuit Training and Yoga classes.  These are included in your membership and are taught by certified instructors.  There is no more need for separate memberships, gyms, trainers and costs.  You get a full training package as a member in our studio.  This way, you get a better and more complete training experience without any additional cost.  You will actually save money because you don't have to go elsewhere anymore.   Our membership fees are highly competitive (the best in the Boulder area) and there are no setup fees or cancellation fees.  Our philosophy is to treat others as you want to be treated and we love the community we have at Define Defense.

Sander Vanacker is the owner and head instructor of Define Defense Martial Arts in Downtown Boulder.  www.DefineDefense.com

• Contrary to popular belief, lactic acid is not what builds up in skeletal muscles - lactate is.  Biochemist used to believe that the body produces lactic acid which immediately turns into lactate after losing a proton.  Now it has been proven that this was incorrect.

• Cortisol levels go down.  Cortisol levels elevate in periods of stress.  Since training is a form of stress on the body, cortisol gets released.  This unfortunately can be catabolic in long term.  When you do not rest enough in between training sessions, your body will go into a state of overtraining and cortisol levels will remain high while insulin levels will remain low.  Since insulin is a great hormone to build tissues, this may lead to performance and/or muscle loss.  Sleeping is a great way to lower the cortisol levels.

• Increased levels of Human Growth Hormone.  When sleeping, your natural levels of HGH get elevated.  This mainly occurs in the later and deeper phases of sleep so when you cut your sleep short, you are missing out on a significant opportunity to recover.   HGH supports muscle recovery, promotes lipolysis (decomposing fat), stimulates the immune system etc.  No doubt this will aid your recovery and performance.

• Higher testosterone levels.  The more and better you sleep, the higher your testosterone levels will be when waking up.  This gives you mental and physical energy and promotes bone and muscle mass since it is an anabolic steroid.  The body produces testosterone itself in men and women.  The levels differ but women have testosterone in their system and men have estrogen in their body.