Blogs

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!

For cross training and TRX classes or private personal training, check out www.DefineDefense.com

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

Ecotech Institute, the first and only college entirely focused on preparing America’s workforce for careers in renewable energy and sustainability, today announced that it will be sponsoring the Green Jobs Showcase at the upcoming Green Schools National Conference.

The second annual conference, to be held February 27-29 at the Colorado Convention Center in Denver, will bring together K-12 leaders and educators from around the country. Attendees will learn new ways to make schools and districts green and healthy centers of academic excellence. The conference is positioned as the centerpiece of a national movement sending a strong, clear message that green is the future of our schools.

The conference features a landmark appearance by U.S. Secretary of Education Arne Duncan on February 28 where he will discuss the newly established U. S. Department of Education’s Green Ribbon Schools Program. The conference will be the most comprehensive resource for schools hoping to become a Green Ribbon School in 2012. 

The Green Jobs Showcase is an opportunity for 20-30 companies to illustrate their green practices, describe current and future careers, and explain why sustainability-focused education is important to industry.

“Students learning in an environmentally focused culture will inevitably want to choose career paths that allow them to continue their commitment to helping the planet,” says Jim McGrath, director of the Green Schools National Network, conference sponsor. “This showcase will allow conferees to get a glimpse of the green jobs of the future, sought-after careers that will be critically important to our health and the health of the planet in the decades to come.”

Green Jobs Showcase

Date/Time:                                          

February 28, 2012 – 12:00 pm – 5:00 pm

February 29, 2012 – 9:00 am – 1:00 pm

Where:                                                  

Colorado Convention Center

Rooms 201-203-205-207

Cost:                                            

Green Jobs Showcase Only – No Charge

“Ecotech is passionate about supporting the education industry’s movement to embrace sustainability in its facilities, curriculum and shaping students’ view of the world,” adds Mike Seifert, president of Ecotech Institute. “We are pleased to play a role in building a bridge between schools and the marketplace.”

Companies interested in participating in the Green Jobs Showcase can contact Kim Stromire at Kimberly.stromire@ecotechinstitute.com or 303-586-5290 Ext. 4647. Entries will be accepted until next week.

To register as an attendee, please visit http://www.greenschoolsnationalconference.org/register_now.php.

For general conference or registration questions, please e-mail greeninfo@nationalgreenschools.org or call 1-800-280-6218 between 9:00 am – 5:00 pm Pacific Coast Time.

Ecotech Institute, which is accredited by the Accrediting Council for Independent Colleges and Schools, offers seven highly practical degree programs and one certificate program that provide graduates with skills valued by today’s alternative renewable energy employers.

To learn more about Ecotech Institute, visit us online at www.ecotechinstitute.com or call 877-326-5576.  The next round of classes begins in April and applications are being accepted now. Financial assistance is available to those who qualify.

Ecotech Institute, the first and only college entirely focused on preparing America’s workforce for careers in renewable energy and sustainability, announced today that its January quarter kicked off with 100 new students, the largest start to date.  With total current enrollment at 473 students, Ecotech witnessed a student population increase of almost 400 percent in just one year.

Ecotech Institute started classes in a temporary facility in June 2010 as it completed an overhaul of an existing vacant building.  In January 2011, Ecotech’s 119 students began attending school in its LEED gold-certified campus in Aurora, Colorado.   Since then, the facility’s offerings, faculty and student enrollment have continually experienced growth and improvement.

This June, the first graduating class of 39 students is expected to receive their degrees and in December 2012, another 50 students are expected to graduate.  Of these students, the most popular degrees include Wind Energy Technology, Renewable Energy Technology and Electrical Engineering Technology.

“We knew we had something special when Ecotech opened its doors, and it’s inspiring to see increasingly more students come from across the country to pursue a degree that can truly make a difference in the world,” said Mike Seifert, president of Ecotech Institute.  “With our first group of graduates in June, we can’t wait to see where they go and to hear their stories of success.  This is definitely going to be a big year for us.”

Today, 90 percent of Ecotech’s students are men and 77 percent of the students are from Colorado.  However, every day more and more students are moving from other states to pursue a degree at Ecotech, with students from 37 states and Puerto Rico currently represented.  The top states from which Ecotech students have relocated include California, New Jersey, Wyoming, Illinois and Texas.

With the growth in students comes a growth in faculty as well.  When Ecotech first opened, the school had one program director and two instructors. Ecotech now has three program directors and 24 instructors who teach in 11 hands-on learning labs.  Ecotech’s holistic teaching approach gives students a chance to learn first-hand about the technology they will use in the field of their future career.  At Ecotech, students also learn soft skills (communication, workplace etiquette), math and science basics and technology skills.

Ecotech Institute, which is accredited by the Accrediting Council for Independent Colleges and Schools, offers seven highly practical degree programs and one certificate program that provide graduates with skills valued by today’s alternative renewable energy employers.

To learn more about Ecotech Institute, visit us online at www.ecotechinstitute.com or call 877-326-5576.  The next round of classes begins in April and applications are being accepted now. Financial assistance is available to those who qualify.

Where will green technology take us in 2012? Ecotech Institute is keeping a close eye on that very big question. We are constantly monitoring cleantech industry growth and innovation, and looking for ways to align our environmental sustainabilitycurriculum with employer and marketplace demands. Every day we read up on the latest research regarding solar power, wind energy, smart grid and other relevant industries. We want to make sure our students are up to speed when they graduate so their employers truly get the best, most knowledgeable employees.

In 2011, cleantech ventureinvestment had an incredible year. As a result of financial backing, we saw an infusion of green start-up companies, new jobs and a growing belief in the future of cleantech industries. However, the challenges of this relatively new space also came to light as some companies met very public criticism.

As the president of Ecotech Institute, it’s my job to take a hard look at opportunities in cleantech now and into the future. Our career services team needs to accurately predict where Ecotech graduates will be able to make a living and make a difference in the world. Frankly, there is a lot of enthusiasm as we enter 2012 with a promising outlook about environmental sustainability’s growing role in the world.

This is a very exciting year for Ecotech because we will graduate our first group of students in June. As we continue to prepare them for the workforce this year, we are collectively interested in what industry leaders are predicting.

Here are some predictions of note:

1. According to a December 28, 2011 article by Michael Kanellos on www.greenbiz.com, “Renewables will start to win over the jobs argument.”

He states, “The 2012 Presidential election will be only about one thing: jobs. In the energy and sustainability context, the debate boils down to whether you think more jobs can be created through pipelines and offshore drilling or through erecting solar farms and retrofitting buildings.”

“But here is where renewables win: they don't take years….Many fossil projects, meanwhile, are bogged down in land use hearings….If renewables get results quicker, they become the better solution.”

My takeaway: Green jobs will continue to grow and companies need educated people to fill them.

2. The American Wind Energy Association (AWEA) says this year is going to be a big year for wind power, both in the field and in policy. The association notes that unlike the volatile prices of fossil fuels, wind power has a fixed fuel cost of zero, making it a very appealing form of energy. However, Congress needs to act quickly to protect the future of wind energyin the U.S. If lawmakers do not extend the Production Tax Credit that is due to expire at the end of this year, taxes on wind will go up and jobs could go overseas.

My takeaway: Wind energy will continue to grow this year, however Congress needs to take action to make sure that growth continues in 2013 and beyond. Please contact your lawmakers to let them know the importance of extending the Production Tax Credit.

3. According to predictions from www.EnvironmentalLeader.com, solar innovation will serve as a perennial driver.

“Investment into good old solar innovation and projects is still strong, and has remained so for years, while other clean technologies have risen and fallen in and out of investment fashion.”

My takeaway: As money continues to be filtered into solar power innovation, we must keep a close eye on how these technologies will be built and maintained.

4. Jesse Berst with gigaom.com listed top predictions based on his takeaways from a webinar offered by renowned research firm IDC. He stated the following, “Smart buildings will become important to utilities. 25 states have energy efficiency standards or targets. Smart buildings can help meet such goals. The building energy analytics market will double between 2012 and 2015, jumping from $193 billion to $402 billion.”

My takeaway: The growth of smart buildings requires savvy energy efficiency experts.

5. In “10 solar trends to watch for in 2012,” Ucilia Wang, another contributor to gigaom.com, discusses solar energy’s impact on the grid. The article states that, “The increase in solar energygeneration has nudged utilities and electric grid regulators to give more thought and investment to the impact of solar in their mission to deliver electricity reliably.”

“Since solar production can ebb and surge depending on the time of the day and the weather, new technologies and policies are cropping up to monitor solar energy production and minimize interruptions of power delivery.”

My takeaway: The marketplace needs educated professionals who understand the interplay between solar technology and the current energy grid system.

The green landscape will continue to shift and it is important to watch, learn and prepare future leaders. The excitement of clean technology innovation in 2012 and beyond ought to be celebrated by everyone who has a stake in making our world a better place to work, play and live.

Ecotech Institute, the first and only college entirely focused on preparing America’s workforce for careers in clean technology and sustainability, will hold its first graduation on Thursday, June 21, 2012. Forty-two students will receive their associate’s degrees, which prepares them for a career in the clean technology industry. The graduates will receive degrees in the following areas: Wind Energy Technology, Solar Energy Technology, Renewable Energy Technology and Electrical Engineering Technology.  Former Governor Bill Ritter, who currently serves as the Director of the Colorado State University Center for the New Energy Economy, will deliver the commencement speech at the graduation.

"As Governor, I was proud when Ecotech Institute chose Colorado as the place to locate the country's first private technical institute devoted solely to preparing the workforce for the clean energy economy,” said Bill Ritter, Former Colorado Governor and current Director of the Colorado State University Center for the New Energy Economy.  “It is a privilege to play a role in Ecotech's first commencement, and to see the efforts of the staff and faculty come to fruition."

Students in this first graduating class began classes in a temporary facility in June 2010 as Ecotech completed an overhaul of an existing vacant building. In January 2011, they moved to the current LEED gold-certified campus in Aurora, Colorado. Today, Ecotech has more than 500 students and continues to grow.

“This initial group of students are visionaries, as they signed up for classes before they were able to see the beautiful campus and cutting-edge labs,” said Mike Seifert, president of Ecotech Institute. “Now, a variety of clean tech companies are offering them excellent positions and their forward-thinking commitment is paying off. We applaud each of them and look forward to watching their success.”

At Ecotech all students develop soft skills (communication, workplace etiquette), and math and science basics and technology skills, but the educational emphasis is on hands-on, practical training.  Ecotech’s prestigious national board of advisors, who all work in clean tech industries, helped design the school’s curriculum, providing coursework that reflects what the students will experience upon graduation. For a demographic breakdown of this first graduating class, please visit http://www.ecotechinstitute.com/pdf/ecotech-graduate-information.pdf.  

“Ecotech is producing well-prepared graduates that are highly sought in industries such as ours,” said Jesse Masters, Recruiter from M-I SWACO, a Schlumberger Company. “Its curriculum and practical labs offer complete training that makes new employees ready to hit the ground running. We were very impressed with the interviews we conducted with students from this graduating class and are excited to have several of these graduates join our team.”

Ecotech’s campus is LEED-gold certified and supports a commitment to sustainable living. The school generates approximately 5-10 percent of its energy from on-site clean, renewable energy sources such as rooftop wind turbines, solar panels, integral thin solar technologies embedded into the glass of the building canopy, and solar trees.

Ecotech Institute, which is accredited by the Accrediting Council for Independent Colleges and Schools, offers five highly practical associate’s degree programs that provide graduates with skills valued by today’s alternative renewable energy employers.

To learn more about Ecotech Institute, visit us online at www.ecotechinstitute.com or call 877-326-5576.  The next round of classes begins in July and applications are being accepted now. Financial assistance is available to those who qualify.

Part 1of our Periodization workshop on 1/18/12:

Multilateral Physical Development

Different people have different objectives of training. Some may train for a healthier body, others may want to break their own records and become stronger and some want to compete to test themselves with others.

No matter what your objective is, every athlete should work on their multilateral physical development. This serves as a training base and means you increase your endurance, strength, speed, flexibility, coordination etc. Even if it does not directly affect your goal or performance, it is important to work on these things because indirectly they will greatly help you in reaching your goal (and preventing injuries).

For example: a long distance runner still needs to strengthen their core, do speed drills etc. because it will improve their performance. Or a martial artist who runs 10 miles won’t punch harder but will have better cardio and recover faster.

Once you have a base, you need to work on your sport-specific development, which means training to improve in the specific area of your sport.

Part 2 of our Periodization workshop on 1/18/12:

Supercompensation

Everything we do in our training and our training planning is affected by supercompensation. It refers to the biological state your body is after working out and rest. When you work out, your body is fatigued in many different ways and this reduces the functional capacities of your body. After resting, your body will recover and replenish and if the training stimuli were big enough, you will achieve a higher homeostatic level. This means your body will be stronger, you will have more endurance, more glycogen stored etc.

If you do not allow your body to rest before working out again, you will land in a negative spiral and exhaust your body more. This will lead to decreased performance and overtraining.

If you rest too much, you will lose the supercompensation results and you will be right back at where you started. The right (smart) training and the right amount of rest is key!

Part 3 of our Periodization workshop on 1/18/12:

Energy Systems

Energy required for muscle contraction is released by by the conversion of ATP into ADP+P

Therefore, ATP sources need to constantly replenished by different energy systems:

Phosphagen System

Readily available in the body and can be used instantaneously for efforts up to 8-10 seconds. Very important for weight lifters, sprinters etc. No lactic acid production and no oxygen necessary.

After the effort, in the first 30 seconds, 70% of the creatinephosphate is replenished and in 3 to 5 minutes, a 100% is replenished.

Lactic Acid System

The lactic acid system provides energy for resynthesizing ATP for events up to 40 seconds (first 10 will be Phosphagen system). It breaks down glycogen stored in the muscle cells and liver and produces lactic acid (no oxygen used which creates an oxygen debt).

Restoring glycogen takes 2 hours for 40% and 24 hours for full restoration after a workout with breaks throughout. For a continuous, high intensity workout, it can take 48 hours.

95% of the lactic acid is removed after 1 hour and 15 minutes so the muscle pains you may feel for the next few days are not lactic acid but micro damage in your muscle.

Aerobic System

Fully activated after 60-80 seconds (warmup is important) to produce energy for resynthesizing ATP from AD+P. Energy sources are fats and glycogen (and protein occasionally).

Primary energy system for endurance athletes.

No lactic acid production or buildup.
However, in most cases, the aerobic system and lactic acid system work at the same time! The ratio depends on the intensity of your efforts.

The best indicator of which energy system you are actually using when exercising is measuring the level of lactic acid in the blood. The threshold (point where both energy systems are working but no build up of lactic acid) is 4 millimoles. Over that and you will get a buildup because your body is producing more than it can take away.

You can raise the threshold by training. An athlete with a good aerobic base (endurance) can work with higher intensity before crossing the threshold.

Part 4 of our Periodization workshop on 1/18/12:

Training the energy systems

Lactic acid tolerance training

This will improve your tolerance but also your body’s ability to buffer it and increase lactate removal from the muscle.

Intervals of less than 1 minute will require 4-8 repetitions with long recovery periods in between (15-30 minutes)

Longer intervals of 2-3 minutes are desirable but only if you can hold the intensity.

This is a very hard workout so don’t overdo it.

Maximum oxygen consumption training

Intervals of 3-5 minutes, max intensity. Heart rate up to 10 beats under your max.

Improve efficiency of the oxygen transport system.

Anaerobic Threshold Training

Tempo training with speed slightly above comfortable. Intensity should be 60-90% of max and you have to hold it throughout your training. Lactate levels will be above 4 millimol and will build up.

Phosphate system training

Short bursts of maximum intensity up to 10 seconds. Long recovery necessary to prevent lactate production.

Aerobic Threshold Training (Long Slow Distance Training)

More than 1 hour

No lactate production

Comfortable intensity (have to be able to talk)

Will improve endurance and recovery time

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 !

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

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 !

I recently came across a fantastic report published by the Metro Denver Economic Development Corporation. The report evaluates Colorado’s energy industry in two subclusters: (1) fossil fuels and (2) cleantech, which includes companies that use renewable energy sources and materials such as solar, wind, biomass and green transportation. 

Of course, as president of Ecotech Institute, the first and only college entirely dedicated to renewable energy and sustainable design, I was thrilled with the cleantech statistics in the state we call home. 

Because the report is so robust, this recap is truly an opportunity to call out data and facts that illustrate why Colorado is a hub for cleantech activity, where thousands of jobs and a promising future in the green landscape exist.  It’s great to see that government funding, public policy and private industry are all supporting Colorado’s growth as a leader in the cleantech space.

Below I have highlighted some great statistics and have pulled bulleted information verbatim from the report.  To download the full report to get more details on the bright future of the Colorado cleantech industry, visit: http://www.metrodenver.org/industries-companies/industries/energy.html.

JOBS

Colorado is a leader in the cleantech subcluster and has seen a large jump in the number of related jobs.  In fact, while cleantech jobs increased nationally by about 10 percent in the last five years, that number soared to more than 30 percent in Colorado.  Much of that growth was in wind and solar energy companies. 

Key findings:

§  The cleantech subcluster directly employed about 19,420 people in Colorado in 2010.

§  With nearly 54,100 energy workers in approximately 3,570 companies in 2010, the state continues to position itself as a hub of energy industry activity in both the fossil fuels and cleantech sectors.

§  About 1,600 cleantech companies operated in Colorado in 2010.

§  The number of Colorado cleantech companies increased 9.6 percent between 2005 and 2010, compared with 4.2 percent growth nationally.

§  According to Headwaters Economics, the number of cleantech jobs in Colorado increased 30 percent from 1995 to 2007, or about 17,000 jobs. The study cited more than $796 million in venture capital investments that bolstered Colorado’s green economy between 1999 and 2008.

NEW COMPANIES

In 2010, more than a dozen companies chose Colorado as the place to develop new wind and solar projects.  According to a study by professors at Arizona State University, Colorado ranked as the second-most attractive location for businesses hoping to export solar power. When it comes to wind, Colorado is one of six states that generate more than five percent of total electricity from wind, according to the American Wind Energy Association.

Some of the wind company announcements in 2010 include:

§  Vestas Technology R&D located a research and development center in Louisville. The new center focuses on improving wind turbine efficiency and reducing energy costs and will employ engineers, scientists, and support staff.           

§  New York-based American Zephyr Corp. relocated its distribution, sales, and support center to Louisville. Within the next few years, the company plans to manufacture all of its wind turbine parts locally, rather than importing its parts from outside the U.S.

§  Broomfield-based Renewable Energy Systems (RES) Americas unveiled plans for a windpower complex in eastern Colorado. Located in Lincoln and Elbert Counties, the Cedar Point Wind Project will be the second-largest wind farm in the state and will use Vestas wind turbines for the project. The finished project should generate enough energy to power 68,000 homes.

§  Vestas will expand its U.S. presence when it opens its second blade factory in Brighton in 2011. The Windsor blade factory opened in March 2008, followed by the nacelle factory in Brighton and the world’s largest tower factory in Pueblo in 2010. Combined, the four manufacturing facilities, which are located on three campuses in Brighton, Windsor, and Pueblo, represent an investment of about $1 billion in the state since 2007. The company plans to double its workforce in the next year to fulfill turbine order demands and expand annual production capacity. In addition, Vestas announced a $2.5 million, 80-acre expansion to the company’s Windsor manufacturing facility that will serve as storage space for wind blades.

Some of the solar company new announcements in 2010 include:

§  SMA Solar Technology AG, the largest solar inverter manufacturer in the world, was named “Deal of the Year” award winner in 2010 by the Metro Denver Economic Development Corporation. The Germany-based company was recognized for its significant economic impact to the region through capital investment and job creation. In 2010, the company hired 200 workers at its northeast Denver plant and could add up to 500 more positions by the end of 2011.

§  North Carolina-based power company Cogentrix Energy LLC plans to build the world’s largest concentrated photovoltaic power plant north of Alamosa. The 225-acre power facility will utilize lens-based technology that could power up to 6,500 homes.

§  SkyFuel, Inc. relocated its corporate headquarters from Albuquerque to Arvada. The company’s parabolic solar power collector research and development center is already located in Jefferson County and the company cited its proximity to National Renewable Energy Laboratory and Colorado’s growing cleantech environment as key factors in their location decision.

§  California-based SunPower Corp. and Colorado Springs Utility are building a 6-MW solar Power facility at the U.S. Air Force Academy. The 30-acre project is slated for completion by 2011.

FUNDING

Colorado continues to be a hub for energy-related venture capital and ranks as one of the top five states in terms of capital generated for energy-related projects.

§  Through 2010, federal stimulus support designated more than $768 million to Colorado for energy efficiency and renewable energy projects, including funding for energy tax incentives for individuals and businesses in Colorado through the State Energy Program.

§  The combination of Colorado’s Renewable Energy Standard of 30 percent by 2020 and production tax credits demonstrates Colorado’s commitment to renewable energy technology development and research. Former Colorado Governor Bill Ritter unveiled the Governor’s Energy Office Revolving Loan Program and the Green Colorado Credit Reserve Program, both stimulus-funded loan programs aimed at renewable energy companies and companies making renewable energy improvements to their buildings.

§  The Governor’s Energy Office program has a $13 million budget, $12 million of which will go towards large renewable energy companies that have struggled to obtain bank loans and $1 million of which will be used to support energy efficiency projects for small businesses.

RESEARCH

Colorado is becoming a leader in the cleantech space not only through the companies doing business in Colorado and the jobs created, but also through the research that is being done.

§  Legislation passed in 2007 created the Colorado Renewable Energy Collaboratory, a partnership among the University of Colorado at Boulder (CU-Boulder), the Colorado School of Mines, Colorado State University, and NREL. The Collaboratory conducts world-class research through its six research centers. The centers develop new energy technologies and help transfer them to the private sector.

§  Colorado is one of only five states to have initiated an industry association dedicated entirely to cleantech—the Colorado Cleantech Industry Association (CCIA). Formed in 2008, CCIA provides data and research, develops statewide and federal policy initiatives, partners with industry and research institutions, and provides education and training to the cleantech sector.

§  Golden-based NREL is the DOE’s only laboratory dedicated to renewable energy efficiency research and development across 12 research areas including advanced vehicles and fuels, concentrating solar power, biomass, and buildings research. In 2010, NREL began construction on its Energy Systems Integration Facility (ESIP) devoted to renewable energy technologies and their integration into existing energy infrastructure. The $135 million project will house office space, laboratories, and a state-of-the-art data center for up to 250 NREL researchers and support staff. In addition, NREL is planning a 137,000 square-foot addition to support the laboratory’s newly completed research complex. Federal stimulus funds will pay for the $39 million project slated for completion in 2012 and will incorporate numerous energy efficiency advances in the facility designed to accommodate 500 NREL workers.

COLORADO’S RESOURCES

Colorado is recognized for its natural resources as well, with its climate and geography playing a large part in what the state offers.

§  Wind Power—Colorado ranked ninth in the nation for total installed wind power capacity and 11th in potential wind power capacity in 2009. (American Wind Energy Association, 2010)

§  Biomass—Colorado expanded biomass resources to include dead and dying lodgepole pines, municipal solid waste, and biosolids derived from wastewater treatments that can qualify under the higher RES goal of 30 percent by 2020. This points to Colorado’s ability to harness existing and potential biomass resources in the state. Colorado could produce an estimated 2.6 million dry tons of biomass for energy each year. (Governor’s Energy Office, 2010)

§  Solar Energy—Colorado had the sixth-highest installed solar generation capacity, with the majority of capacity generated in southwest Colorado. The U.S. Department of Energy (DOE) has classified the southwest Colorado region a high potential solar resource area that could satisfy about half of the state’s peak power demand. (SNL Financial, 2010; Interstate Renewable Energy Council, 2010)

§  Water—Colorado is at the headwaters of five major U.S. rivers. The state produced nearly 2,040 megawatt hours (MWh) of hydroelectric power in 2009. Estimates from the Governor's Energy Office suggest that almost two million MWh of hydroelectric power could be developed across the state. (U.S. Department of Energy, Energy Information Administration, 2010; Governor's Energy Office, 2010)

§  Colorado ranked 14th in the nation in 2008 for the percent of electricity generated from renewable sources. (U.S. Department of Energy, Energy Information Administration, 2010)

As you can see, these findings are incredibly encouraging for Colorado and for our nation.  As we continue to look for the best ways to run our economy, businesses and homes, renewable energy will be at the forefront.  It’s not longer just for the “hippie culture” as more and more average Americans and businesses are embracing renewable energy and the benefits it offers.  At Ecotech, we’re proud to be a part of this energy revolution and we pride ourselves in being the first school entirely focused on creating an educated workforce that understands the intricacies of what it takes to work in the cleantech industry.  To learn more about Ecotech Institute visit www.ecotechinstitute.com.

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 !

Ecotech Institute, the first and only college focused entirely on preparing America’s workforce for careers in renewable energy and sustainable design, is hosting a free green jobs breakfast on Thursday, April 28, 2011 at 9:00 a.m.  The breakfast will be at Ecotech’s campus, located at 1400 South Abilene in Aurora, and the event is open to the public. The prestigious, nationally based Ecotech Institute board of advisors, who collaborated on its one-of-a-kind, hands-on curriculum, will make up the panel.  To attend the event, please RSVP at www.ecotechinstitute.com.

The breakfast will focus on jobs in the cleantech sector and the need for a well-trained pool of employees.  Ecotech Institute’s esteemed board of advisors will talk with current and potential students, as well as those interested in the industry, about the wide breadth of careers available in current and emerging cleantech fields.   The panel members will address skill sets, education, the green landscape in 2011 and where our country is headed in the cleantech space. 

The event is open to the public and members of the media are welcome to attend.

WHAT:                                    Ecotech Green Jobs Breakfast  

WHEN:                                    Thursday, April 28, 2011

TIME:                                       9:00 – 10:30 a.m.

LOCATION:                              1400 South Abilene, Aurora, CO

MODERATOR:                         Dr. Abbas Ghassemi, Professor, Chemical Engineering, Executive Director, Institute for Energy & Environment and Executive Director, WERC: A Consortium for Environmental Education and Technology Development

PANEL:                                    Alden Zeitz, Director of North American Operations, DeWind Co.

Colin M. Coyne, Managing Principal, Coyne Group, LEED 2.0 Accredited Professional, Lecturer of Sustainable Enterprise at Kellogg: SEEK 920-A: “Sustainable Strategy”

Craig Mataczynski, Former Chief Executive, Renewable Energy Systems Americas and Chairman, Ecologic Analytics

Declan Flanagan, President & CEO, Lincoln Renewable Energy LLC

Ghazi Darkazalli, Ph D, PE, President & CEO, Marian Court College

Janelle Kellman, Attorney, Pacific Gas and Electric Company

Timothy Callahan, Partner, Paul Hastings

The Case for Green Jobs

• The NY Times reports that the federal government is pouring $500 million into training for green jobs, and the sector devoted to energy efficiency is estimated to grow as much as fourfold in the next decade, to some 1.3 million people, according to the Lawrence Berkeley National Laboratory.
  
  
• According to Clean Tech Job Trends 2010, money invested in clean energy creates two to four jobs for every one job created if the money were spent on fossil fuel industries. Three clean tech categories in particular held their ground as the dominant innovative leaders throughout 2009, based upon number of patents granted: solar energy technology (at approximately 31 percent), wind power (at approximately 19 percent) and hybrid vehicles (at approximately 15 percent).
  
  

The Metro Denver Economic Development Corporation recently released a report illustrating Colorado’s job growth in the cleantech industry.  Some statistics include:

• Cleantech jobs increased nationally by about 10 percent in the last five years, and that number soared to more than 30 percent in Colorado. Much of that growth was in wind and solar energy companies.
  
  
• The cleantech subcluster directly employed about 19,420 people in Colorado in 2010.

• About 1,600 cleantech companies operated in Colorado in 2010.  The number of Colorado cleantech companies increased 9.6 percent between 2005 and 2010, compared with 4.2 percent growth nationally.    

To learn more about Ecotech Institute, visit www.ecotechinstitute.com.  Applications are being accepted now. Financial assistance is available for those who qualify.

At Define Defense, we strive towards incorporating the best and most effective training methods into our lesson strategies and training sessions.  We use both traditional and alternative equipment and techniques.  One of these unorthodox machines we use is the vibration plate.

Vibration training actually increases the frequency of the muscle contraction.  On the plate your muscles will contract 30-50 times per second, which increases the intensity of the workout.  Studies have shown that conventional exercises engage approx. 40% of the targeted muscle fibers, while vibration plates engage approx. 97% by involuntary muscle contractions.

There is a wide variety of exercises you can do on the vibration plate, for both upper and lower body.  Simple exercises such as planks and squats will become more intense and efficient.

Vibration training was first developed by Russia somewhat 40 years ago, trying to combat the effects of space travel with zero gravity for astronauts.  Soon after, it was taken into the field of sports.  Since then, it has been proven that vibration training can be a vital training tool to increase strength, flexibility and improve balance.

Other benefits are:

• Optimize recovery from injuries
• Improve the mass and mechanical capability of bones
• More flexibility, strength and hormone release
• Improve your motor skills
• Reduce cellulite
• Enhance blood flow
• ...

The real question is, to what extent does vibration training help an athlete reach his/her goals?  Can a person neglect other training aspects and replace it with a vibration plate?  Some claims suggest that 10 minutes of vibration training can have the same training benefits as 30-40 minutes of conventional training.  However, we at Define Defense realize the potential and have experienced the magnificent results ourselves but feel that vibration training is a supplement more than a replacement.  The human body needs variety in order to grow and improve.  That is why we continue to use many different training tools and always try to improve our programs.  One thing is sure though: a well guided training session on a vibration plate will boost your training and you will absolutely feel the results!

If you have never experienced training on a vibration plate, you have the opportunity in our facility during our private training sessions and even in our martial arts classes!

Everyone is talking about “green jobs.”  While many people are eager to become employed in the sustainability sector, there are naysayers who don’t believe that they actually exist.  As part of the ongoing, healthy dialogue about what and where green jobs are, it’s important to make an important distinction.  While there are bona fide positions that can be appropriately defined as a green job, there are thousands of other careers that are simply changing in the new energy economy.  The truth is, workplaces are shifting to more sustainable models, with or without the catchy phrase. 

According to the Colorado Cleantech Action Plan, “Cleantech is growing in Colorado and creating thousands of jobs.”  Citing the Pew Center’s report, The Clean Energy Economy:  Repowering Jobs, Businesses, and Investments Across America (http://bit.ly/dIpWGM), “Between 1999 and 2009, Colorado’s cleantech industry grew at an annualized rate of 18 percent, more than twice the rate of the Colorado economy as a whole (8 percent).”  

And Colorado isn’t alone.  However, while wind, solar, energy efficiency and additional sustainable fields are rapidly growing, they are not the only industries presenting green jobs to the workforce. Many career paths are taking a turn, requiring new thinking and skill sets to keep up with the changing environmental landscape.

Architects, engineers, electricians and machinists will continue to be in demand, yet their job descriptions may be continuously altered. Electricians will need to understand the new utility landscape; machinists will be required to install and maintain new technologies; engineers across all industries will be asked to channel their knowledge towards designing sustainable systems.

Here are some examples of changing industries outside of the traditional cleantech sector:

Utility companies. “Powerful trends are transforming the U.S. utility sector, including climate change, energy security, and energy price volatility concerns; increasing deployment of alternative resources like energy efficiency and renewable energy; and shifts in natural gas and other fossil fuel industries. Utilities that respond most effectively to these key trends – and whose regulators and legislators support them in doing so – will be best positioned to succeed in the 21st century.” (The 21st Century Electric Utility: Positioning for a Low-Carbon Future, a Ceres report published by Navigant Consulting. 2010.)

Real Estate.  From architects to real estate appraisers and agents to top executives, real estate professionals are under pressure to recognize efficient building techniques, gain awareness of green design elements and effectively value and incorporate them in today’s marketplace.

Corporate real estate executives are illustrating commitment to making sustainable decisions within their real estate portfolios, which requires knowledge of Green Building certifications, Energy Labels, the costs and benefits of retrofitting buildings and much more.  According to the third annual CoreNet Global and Jones Lang LaSalle sustainability survey conducted in September and October 2009 (http://bit.ly/hjgKm0), research shows that sustainability remains a key agenda item for corporate real estate executives.

The report states, “Sustainability is a critical business issue today for 70 percent of respondents and 89 percent consider sustainability criteria in their location decisions.”

Law firms. With an influx of sustainable activity, there will inevitably be legal issues.  Well-prepared law firms have lawyers and paralegals on staff who have the knowledge and confidence to perform highly complex environmental legal research; draft, analyze, and manage complex legal documents and correspondence about environmental topics; and prepare environmental filings, reports; real estate documents and more.

Agriculture.  While windmills have been used on farms for decades, farmers and the overall agriculture industry are taking great strides that are good for the earth, crops and business.   Farming is actually among the original green jobs, but new technologies are coming to market, requiring agricultural business leaders to sell, install and maintain systems that keep our food supply moving and meet consumers’ desire for a sustainable food system.

In Workforce Management magazine (http://bit.ly/gFQVHj), Raquel Pinderhughes, a professor of urban studies at San Francisco State University, “identified 22 economic sectors with green-collar opportunities, including food production (using organic agriculture), manufacturing (making energy-efficient and recycled products) and auto repair (servicing alternative-fuel vehicles).”

While the Bureau of Labor Statistics hasn’t yet defined “green jobs,” there are businesses, HR directors, career services departments and educational institutions invested in fostering sustainable careers across all industries.

Whether a career is given the term “green job” or fits within the confines of the green landscape, changes are inevitable.  They are already beginning to be reflected in educational and job training options.  For example, Ecotech Institute, based in Aurora, Colorado (a suburb of Denver) has opened its doors as the first and only institution solely focused on renewable energy and sustainable design.  Launched in April 2010, future graduates are already in demand according to the college.

“We’re consistently receiving phone calls from businesses who can’t wait for our first graduating class,” said Alison Wise, Director of Career Services for Ecotech Institute.  “We speak with representatives from a wide range of industries, all seeking people who can serve as the future leaders of their changing workforce.”

For more information on how Ecotech Institute sees the future of green jobs and education, visit www.ecotechinstitute.com. 

Ecotech Institute, the first and only college focused entirely on preparing America’s workforce for careers in renewable energy and sustainable design, today announced that it has named Susan Pawlak as the school’s new Director of Career Services.  In this position, Susan will focus on creating long-term relationships with renewable energy and sustainable companies and will match highly skilled Ecotech graduates with employers. 

“The best way to secure a job is through relationships and contacts, and Susan serves as a dedicated advocate for our students,” said Mike Seifert, president of Ecotech Institute.  “In addition, she will position Ecotech as a go-to resource for local and national companies searching for high-quality employees.”

Susan isn’t a new face to Ecotech.  She has been with the school since May 2011, originally serving as an OSHA Safety and Health instructor.  Susan also helped to develop parts of Ecotech’s energy efficiency program.  Prior to joining Ecotech, she worked as an Adjunct Instructor at Front Range Community College where she taught in the Clean Energy Technology program and Corporate Solutions department.  Susan retired from Anheuser-Busch in 2008 after 26 years, where she concurrently managed manufacturing operations and training and development.  She was a hiring manager and designated as a master trainer for Anheuser-Busch as a mentor and coach for managers, supervisors and operator/technicians.  Her background and experience with manufacturing technology and interpersonal soft skills made her the perfect fit for Ecotech’s Career Services department.

“It’s very exciting to have the opportunity to forge solid relationships with companies that are seeking the type of employees Ecotech will be able to deliver,” said Pawlak.  “When students come to Ecotech they have a goal of getting a job that will lead to a fulfilling career in renewable energy; I get to help these students make that goal a reality.”

In Susan’s spare time, she’s an active volunteer.  She Co-Chairs the Veterans Plaza of Colorado, a project that pays tribute to all military men and woman associated with Colorado.  She has also volunteered for boards, business associations and is currently a volunteer phlebotomist for the 9Health Fair.  For 20 years, Susan served as a volunteer paramedic, volunteer firefighter and as Director of Operations for a volunteer ambulance service.

Ecotech Institute will have its first graduating class in July 2012.  Ecotech, which is accredited by the Accrediting Council for Independent Colleges and Schools, launched in Aurora, Colorado in April 2010 with seven highly practical degree programs and one certificate program that provide graduates with skills valued by today’s alternative renewable energy employers.

Ecotech Institute, the first and only college focused entirely on preparing America’s workforce for careers in renewable energy and sustainability, today announced that it is bolstering the wind energy training and safety labs, offering students access to cutting-edge equipment that prepares them for careers in the wind industry.  According to the Department of Energy, wind power is the fastest growing energy source in the world.  By using the newest equipment at Ecotech, students will have the most up-to-date training that employers want.

“Ecotech’s Wind Energy Technology Program is arguably the best in the world and our labs are a critical piece of the student experience,” said Mike Seifert, president of Ecotech Institute. “The ever-growing area of wind energy requires tremendous knowledge and a commitment to learn proper, safe techniques, which this equipment will help provide.”

Ecotech’s holistic teaching approach includes hands-on labs, soft skills (communication, workplace etiquette), math and science basics, technology and more.  However, the labs serve as the showcase of the campus and Ecotech has purchased state-of-the-art equipment to ensure that students have the renewable energy training that will help them excel in their careers. 

The labs, which will be complete in time for the first graduating class to enjoy, use a wide variety of real-life elements for complete training.

The Wind Training Lab now contains a generator trainer, fiber optic splicing kit, specialty tools, a Lab-Volt Wind Turbine Nacelle Trainer, Lab-Volt Wind Turbine Hub Trainer, and several wind farm simulation software packages.

The Wind Safety Lab now includes a 25-foot climb and rescue tower, Miller Evolution Harnesses and Lanyards, Rescue Randy dummy, Miller Safe Escape Rescue Device, Lab-Volt cranes and a rigging trainer.  Ecotech will also soon have a TorcUP torque and tensioning trainer.

“The integrated systems approach offered by LabVolt’s Wind Turbine Training Simulators provide a very realistic view of the functionality and programming of a large, commercial wind turbine,” added Shawn Lamb, program director at Ecotech Institute.  “These are leading-edge technologies that effectively prepare students and get them excited about going into the field.”

Ecotech Institute’s Wind Energy Technology program is a two-year associate’s degree program focused on the generation and transmission of energy using wind power.  Designed with employer input, graduates will be prepared to enter the workforce as wind energy technicians.

This program might be right for people who:

• love working outdoors.
• want to help develop cleaner, more sustainable energy.
• are interested in working on mechanical devices.
• enjoy math and science.
• like working with power tools to assemble, repair or install.

Learn more about Ecotech’s Wind Energy program at www.ecotechinstitute.com/wind-energy-technology-schools.cfm.

Ecotech Institute, which is accredited by the Accrediting Council for Independent Colleges and Schools, launched in Aurora, Colorado in April 2010 with seven highly practical degree programs and one certificate program that provide graduates with skills valued by today’s alternative renewable energy employers.

To learn more about Ecotech Institute, visit us online or call 877-326-5576.  The next round of classes begins in January and applications are being accepted now. Financial assistance is available to those who qualify.

• 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!

Cross training is one of the best ways to get in shape while working pretty much all of your muscle groups. If done right, you can accomplish different goals by training in different ways. You will get stronger, faster and your cardio will improve. By fine tuning your cross training workout, you can also lose weight or gain muscle (or both).

The way we do cross training at Define Defense in our strength and conditioning classes is by working all muscle groups with short rests between different stations. By working all muscle groups, we end up burning many calories and we challenge all muscles, which makes them adapt and improve. We have different formulas we use in different classes but we always make sure our training methods have clear reasoning behind them and these are backed by our knowledge in physiology, anatomy etc. In our strength and conditioning classes, we also make sure everyone is working at their own level and they are training to reach the goal they want. That is why we like to call it personal training in a small group. After all, the same exercises and training will NEVER work the same for different people.

Our classes are a full hour training session, 6 times/week starting in January 2012 (depending on a membership or punch card, you choose whenever and how many times you want to attend!) As for now, we have 3 classes/week.

Cross training can be done in several ways as mentioned, however there are many brands that do it in a very irresponsible and dangerous manner. Safety always comes first but unfortunately some brands do not make this a priority. 

A few experiences I have had (outside of Define Defense):

- 15 minute workouts that make you breathe hard, sweat and make you feel like passing out. These workouts may feel hard (and they are), but they will NOT do anything for you, except to deteriorate your body. You do not get any rest, you do too many exercises in a small time frame, something that occasionally can be beneficial for a trained athlete but not for the average person wanting to improve or live healthier. Since there is no rest, your muscles will not grow, ever... For cardio purposes it is not long enough either and pushing yourself that hard every workout is unhealthy, period. If a 15 minute workout would do what they claim it does, everybody would be a professional athlete. But it doesn't! Any trainer can push you that hard for 15 minutes but it's not a good thing.
- Making the clients do compound exercises without warmup and for too many reps. Compound exercises are fantastic for anabolic growth, burning calories and general strength and health. However, if you become fatigued, your form and technique will deteriorate, especially with technically challenging exercises. These need perfect form as they can be hazardous for your body. I have seen studios that made their clients do tens of these compound exercises at a time (with horrible form).
- Dirty, dirty and dirty to a point my lungs burned and my hands were black. OK this one is place determined but it's a big no-no!
- Having to sign a waiver that states they are not liable if you get hospitalized with Rhabdo. Really??? Sounds shady to me and with responsible training (even pushing limits), you should never experience this!
- Unqualified trainers: some brands are franchised which means that if you do a one day workshop, you are allowed to open a branch. Great isn't it? Not really... It takes years to master training others and being certified after one day is simply dangerous.

You would be surprised how much these kinds of situations happen or how many cross training studios build their businesses on these irresponsible strategies.

At Define Defense, we strive towards quality and responsible training for optimal results and the safety of our clients. That is why we are expanding our strength & conditioning program to 6 classes/week starting January, 2012!

All our martial arts clients have free access. Non members can also enjoy these great cross training classes by purchasing a punch card or getting a strength & conditioning membership. Our classes are 60 minute workouts with a lot of personal attention and cutting edge gym equipment (see our facility). We utilize back to basic exercises as well as the latest proven methods in the fitness world. We will push you and make you better, that's a promise. Besides your training, we also educate you about the reasons behind the training.

Our pricing structure:
- A 10 class punch card for $200
- A 12 month membership for $85/month (unlimited classes)
- A 6 month membership for $95/month (unlimited classes)
- A 3 month membership for $110/month (unlimited classes)

Stay tuned for our new schedule (starting January 2nd, 2012) and take advantage of the strength & conditioning classes!


By Sander Vanacker, owner of Define Defense Martial Arts & Training in Boulder, Colorado