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. 
self (10)
I'm sure you've heard or read about the 20 year old CU student who got ticketed for falsely reporting an attack on University Hill. You can read more about it here.
Her initial story was that she was walking alone when she was grabbed by a 200lbs. knife wielding man. After a struggle, she got away with some minor scratches.
Doesn't add up does it? It may be possible if she was very lucky and the attacker only had the intention to scare her with the knife but did not plan on actually using it. It is definitely possible if she acted and overwhelmed her attacker (you want to take away the attacker's confidence, therefore the Golden Rule of self defense: ACT CRAZY). However, if a 200 lbs. man was wielding with a knife, it would be extremely hard to walk away the way she did. Not just for her but for anyone, including me!
False reports are unfortunate and prevent law enforcement from investigating real crimes. For example:
The armed robbery which turned fatal for Todd Walker (March 2011)
The gunmen who robbed multiple people and sexually assaulted a woman (August, 2011)
A gunman outside the Boulder Community Hospital (April, 2011)
Bank robbery in North Boulder (September, 2011)
CU campus robbery (January, 2012)
Sexual assault attempts (October, 2011)
Does this mean Boulder is an unsafe or bad place to live? Absolutely not! However, as in every big town (and college town), you need to be aware and more importantly, not be naive. Not everyone is trustworthy, you need to be cautious and use common sense.
After all, things happen and you don't control everything or everyone. None of the above victims ever thought this would happen to them but unfortunately it did. We should all try to keep ourselves and others safe. There are many ways to do this but the first step is to realize bad things do happen. Being prepared doesn't hurt. The last thing you want to do is putting yourself in a situation in which bad things can happen.
As a self defense instructor, I spend a lot of attention to all aspects of self defense. It is not simply about the techniques and how to get back to safety but it's also about preventing, scanning, communication (verbal and non verbal), knowing vital points and very important: your mental state.
My wife pointed out an article about self defense a few weeks ago and Linda Fairstein (a former sex crimes prosecutor) addresses a few very bad choices that turned for the worst.
- Kenia Monge from Denver was planning on going to college to become a crime scene investigator so she was an intelligent woman. When she left her friends to go to the restroom when partying, she never came back. Travis Forbes was found guilty for the murder of Kenia. She made one mistake but it cost her and her family dearly. It is very important to use a buddy system when leaving the group, no matter how close or easy your destination is.
- Holly Bobo, a 20 year old student was kidnapped outside her Tennessee home. It seems like Holly did not resist enough, at least not in the initial part of her kidnapping. Traces of resistance were found but it was probably too late. If you feel unsafe, draw attention to yourself. It will lower your attacker's confidence and other people may be able to assist or call 911. Do whatever you can to draw attention and target vital points to maximize damage and pain. Please note that every situation is different and everyone's response is different. When there are weapons involved, it is also a very different scenario so this response may not fit all situations!
- Paula Sladewski had a fight with her boyfriend in a club, it came to a point that her boyfriend was thrown out and she stayed. When she left later, cameras show a man was following her. She didn't make it and up to this day, there is no suspect. Paula made the mistake of making a decision based on her emotions at that time. This affected her safety and it turned for the worst. Always be careful and don't take risks, even if you are upset.
The article focussed on these three situations that were caused by a certain decision. Other people doing the same actions may be fine and many other decisions will also turn out to be the wrong one. Should you lock yourself up and don’t take any risks? No but take calculated risks and please use common sense. It’s better to be safe than sorry. In my mind, every person should take a proper self defense course and know the basics (not because we teach these but I believe things can happen and you should be able to help yourself if needed).
We teach self defense classes 4 times a week and offer punch cards to give our clients the freedom to choose their own times. We focus on every aspect of self defense and make sure you leave with a strong basic knowledge and skill set. All levels and ages are welcome. More info about our self defense classes and workshops here.
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
I'm sure you've heard or read about the 20 year old CU student who got ticketed for falsely reporting an attack on University Hill. You can read more about it here.
Her initial story was that she was walking alone when she was grabbed by a 200lbs. knife wielding man. After a struggle, she got away with some minor scratches.
Doesn't add up does it? It may be possible if she was very lucky and the attacker only had the intention to scare her with the knife but did not plan on actually using it. It is definitely possible if she acted and overwhelmed her attacker (you want to take away the attacker's confidence, therefore the Golden Rule of self defense: ACT CRAZY). However, if a 200 lbs. man was wielding with a knife, it would be extremely hard to walk away the way she did. Not just for her but for anyone, including me!
False reports are unfortunate and prevent law enforcement from investigating real crimes. For example:
The armed robbery which turned fatal for Todd Walker (March 2011)
The gunmen who robbed multiple people and sexually assaulted a woman (August, 2011)
A gunman outside the Boulder Community Hospital (April, 2011)
Bank robbery in North Boulder (September, 2011)
CU campus robbery (January, 2012)
Sexual assault attempts (October, 2011)
Does this mean Boulder is an unsafe or bad place to live? Absolutely not! However, as in every big town (and college town), you need to be aware and more importantly, not be naive. Not everyone is trustworthy, you need to be cautious and use common sense.
After all, things happen and you don't control everything or everyone. None of the above victims ever thought this would happen to them but unfortunately it did. We should all try to keep ourselves and others safe. There are many ways to do this but the first step is to realize bad things do happen. Being prepared doesn't hurt. The last thing you want to do is putting yourself in a situation in which bad things can happen.
As a self defense instructor, I spend a lot of attention to all aspects of self defense. It is not simply about the techniques and how to get back to safety but it's also about preventing, scanning, communication (verbal and non verbal), knowing vital points and very important: your mental state.
My wife pointed out an article about self defense a few weeks ago and Linda Fairstein (a former sex crimes prosecutor) addresses a few very bad choices that turned for the worst.
- Kenia Monge from Denver was planning on going to college to become a crime scene investigator so she was an intelligent woman. When she left her friends to go to the restroom when partying, she never came back. Travis Forbes was found guilty for the murder of Kenia. She made one mistake but it cost her and her family dearly. It is very important to use a buddy system when leaving the group, no matter how close or easy your destination is.
- Holly Bobo, a 20 year old student was kidnapped outside her Tennessee home. It seems like Holly did not resist enough, at least not in the initial part of her kidnapping. Traces of resistance were found but it was probably too late. If you feel unsafe, draw attention to yourself. It will lower your attacker's confidence and other people may be able to assist or call 911. Do whatever you can to draw attention and target vital points to maximize damage and pain. Please note that every situation is different and everyone's response is different. When there are weapons involved, it is also a very different scenario so this response may not fit all situations!
- Paula Sladewski had a fight with her boyfriend in a club, it came to a point that her boyfriend was thrown out and she stayed. When she left later, cameras show a man was following her. She didn't make it and up to this day, there is no suspect. Paula made the mistake of making a decision based on her emotions at that time. This affected her safety and it turned for the worst. Always be careful and don't take risks, even if you are upset.
The article focussed on these three situations that were caused by a certain decision. Other people doing the same actions may be fine and many other decisions will also turn out to be the wrong one. Should you lock yourself up and don’t take any risks? No but take calculated risks and please use common sense. It’s better to be safe than sorry. In my mind, every person should take a proper self defense course and know the basics (not because we teach these but I believe things can happen and you should be able to help yourself if needed).
We teach self defense classes 4 times a week and offer punch cards to give our clients the freedom to choose their own times. We focus on every aspect of self defense and make sure you leave with a strong basic knowledge and skill set. All levels and ages are welcome. More info about our self defense classes and workshops here.
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 ! Define Defense offers training in: - Modern Martial Arts - BJJ & MMA - Self Defense - Strength & Conditioning - Personal Training
I'm sure you've heard or read about the 20 year old CU student who got ticketed for falsely reporting an attack on University Hill. You can read more about it here.
Her initial story was that she was walking alone when she was grabbed by a 200lbs. knife wielding man. After a struggle, she got away with some minor scratches.
Doesn't add up does it? It may be possible if she was very lucky and the attacker only had the intention to scare her with the knife but did not plan on actually using it. It is definitely possible if she acted and overwhelmed her attacker (you want to take away the attacker's confidence, therefore the Golden Rule of self defense: ACT CRAZY). However, if a 200 lbs. man was wielding with a knife, it would be extremely hard to walk away the way she did. Not just for her but for anyone, including me!
False reports are unfortunate and prevent law enforcement from investigating real crimes. For example:
The armed robbery which turned fatal for Todd Walker (March 2011)
The gunmen who robbed multiple people and sexually assaulted a woman (August, 2011)
A gunman outside the Boulder Community Hospital (April, 2011)
Bank robbery in North Boulder (September, 2011)
CU campus robbery (January, 2012)
Sexual assault attempts (October, 2011)
Does this mean Boulder is an unsafe or bad place to live? Absolutely not! However, as in every big town (and college town), you need to be aware and more importantly, not be naive. Not everyone is trustworthy, you need to be cautious and use common sense.
After all, things happen and you don't control everything or everyone. None of the above victims ever thought this would happen to them but unfortunately it did. We should all try to keep ourselves and others safe. There are many ways to do this but the first step is to realize bad things do happen. Being prepared doesn't hurt. The last thing you want to do is putting yourself in a situation in which bad things can happen.
As a self defense instructor, I spend a lot of attention to all aspects of self defense. It is not simply about the techniques and how to get back to safety but it's also about preventing, scanning, communication (verbal and non verbal), knowing vital points and very important: your mental state.
My wife pointed out an article about self defense a few weeks ago and Linda Fairstein (a former sex crimes prosecutor) addresses a few very bad choices that turned for the worst.
- Kenia Monge from Denver was planning on going to college to become a crime scene investigator so she was an intelligent woman. When she left her friends to go to the restroom when partying, she never came back. Travis Forbes was found guilty for the murder of Kenia. She made one mistake but it cost her and her family dearly. It is very important to use a buddy system when leaving the group, no matter how close or easy your destination is.
- Holly Bobo, a 20 year old student was kidnapped outside her Tennessee home. It seems like Holly did not resist enough, at least not in the initial part of her kidnapping. Traces of resistance were found but it was probably too late. If you feel unsafe, draw attention to yourself. It will lower your attacker's confidence and other people may be able to assist or call 911. Do whatever you can to draw attention and target vital points to maximize damage and pain. Please note that every situation is different and everyone's response is different. When there are weapons involved, it is also a very different scenario so this response may not fit all situations!
- Paula Sladewski had a fight with her boyfriend in a club, it came to a point that her boyfriend was thrown out and she stayed. When she left later, cameras show a man was following her. She didn't make it and up to this day, there is no suspect. Paula made the mistake of making a decision based on her emotions at that time. This affected her safety and it turned for the worst. Always be careful and don't take risks, even if you are upset.
The article focussed on these three situations that were caused by a certain decision. Other people doing the same actions may be fine and many other decisions will also turn out to be the wrong one. Should you lock yourself up and don’t take any risks? No but take calculated risks and please use common sense. It’s better to be safe than sorry. In my mind, every person should take a proper self defense course and know the basics (not because we teach these but I believe things can happen and you should be able to help yourself if needed).
We teach self defense classes 4 times a week and offer punch cards to give our clients the freedom to choose their own times. We focus on every aspect of self defense and make sure you leave with a strong basic knowledge and skill set. All levels and ages are welcome. More info about our self defense classes and workshops here.
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
We have added classes to our popular Junior Tae Kwon Do Program for ages 6 - 11!
For those who can't attend our weekday 4:15 class, we now have evening classes to accommodate your family's schedule. And as always, Saeng Myong is a NO CONTRACT school! Membership is monthly, and you can attend as many classes that are available for your rank/age as possible!
Visit Saeng Myong's website for more details and to read student testimonials. We look forward to working with you!
The article is called 'How serial killers choose their victims' and explains more about serial killers and their victims, methods and most importantly: how to avoid and detect them!
There has been a resurgence in serial killers who target females. The targets could be anyone as some criminals pursue easy targets and others are drawn to successful young women who live normal lives. The criminals themselves should not be stigmatized! It is surprising how 'normal' they are. Do not think you will be able to tell if someone is dangerous because they may act normal, have a family and pets etc. but they may still have a very dark side you cannot detect.
In some situations, the victim simply is at the wrong place at the wrong time but, as we also emphasize when we talk about sexual assault, the criminal may also choose you, stalk you and prepare his actions beforehand. There are many unfortunate killings and rapes that took place because the criminal has checked out where you live, the names on the mailbox, when you come home, where you park and more. That is why we recommend everyone to switch up your routines, take different routes home, leave at different times, get your coffee in different places. Also try to have someone with you when you walk somewhere or go into a parking garage, don't put both earphones in your ears when you are walking or running, put lamps on timers at your home so nobody can tell when you are home or going asleep.
A valuable tip the article mentioned is to look behind you when you are in your car, especially when you are approaching your home. If you think someone is following you, take a right and take a right again to go around the block. If you are being followed, drive controlled to a well lit or busy area and call 911
Whenever you meet someone, be cautious. Of course not every person you meet will be dangerous but don't take risks, don't be overly relaxed and don't do anything stupid. Many of these criminals are very sly and charming and are very good at what they do. That is why many are still out there and still not caught.
Finally, trust your gut! We have a natural alarm system inside of us so listen to it! You may be wrong but it's much better to be safe than sorry... The point is, if you feel something is wrong with someone, it's ok to judge. It is your safety and well being on the line.
If you would like to read more about this topic, we highly recommend the book 'The Anatomy of Motive' by John Douglas.
Define Defense specializes in self defense workshops, seminars and classes for groups of all levels, ages, genders and skills. We believe every person should have a basic understanding and skill set of self defense and teach the most realistic and effective self defense. Define Defense is located in Boulder, Colorado.
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
When training or working out, we focus on form, intensity, cardio levels, heart rate, reps and sets etc. One thing most don’t pay enough attention to is sleep - even though it is one of the most important factors in your recovery and progress.
During our workouts, we put our body to the test by decreasing or depleting our energy supplies and putting a strain on our muscles, ligaments, tendons, organs etc. For example, after doing an intense workout, your muscle fibers suffer from micro damage. This is what causes you to be sore 1-3 days after a workout. However, since these muscle fibers got damaged, your body reacts by making them better. This means they can get larger (hypertrophy) after weight lifting or become more efficient (better blood flow, more mitochondria in the cells etc.) after an endurance workout. These are only a few examples of how the body improves the function of the muscle that was trained and micro damage is not the only aspect that needs recovery. Think about restoring the glycogen levels, processing the excess lactate* in the muscles, re-instituting body fluids and much more.
- 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.
All of these processes take time and can be sped up if you do certain things after training. One of the most important is sleeping enough.
Everyone knows that rest between workouts will help you recover but there is still a difference between rest and sleep. A few processes that occur while you sleep:
- 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.
So instead of getting paranoid over your supplements or whether you did or did not train hard enough today... get some sleep first. It will benefit you both mentally and physically and the next day you will be ready to work out again.
Written by Sander V. for Define Defense Martial Arts & Private Training in downtown Boulder, Colorado.
Define Defense is Boulder’s premier place for modern martial arts, self defense and personal training. We are not the typical martial arts school as we incorporate personal training and fitness into our classes. Our clients enjoy a blend of fight / self defense instruction and physical training. Define Defense has a fully equipped gym which includes over 1,000 square feet of martial arts mats and cutting edge gym equipment.
Boys and girls ages 6-12 are invited to attend Saeng Myong's Junior Tae Kwon Do Summer Camp July 12-16, 10:30am - 3:30pm. No prior training necessary! Students will practice basic martial arts techniques while making friends, enjoying games and activities and having fun! Cost is $140 per child; please bring a sack lunch all days.
REGISTRATION DEADLINE IS FRIDAY, JULY 9. PLEASE CALL 720-566-0677 TO REGISTER ASAP!
