A little more about Brazilian Jiu Jitsu at our Define Defense studio:

Our No Gi Jiu Jitsu Classes

My main background in martial arts is stand up fighting and self defense (for almost 19 years now). I have also been training Brazilian Jiu Jitsu since 2008. For the first three years, I only practiced with the gi, based on Gracie Jiu Jitsu.

Before opening Define Defense, I met Drew (our BJJ instructor) and he introduced me to the world of no gi Jiu Jitsu. This was a huge change for me since I had never done Brazilian Jiu Jitsu without the gi before.

Drew doesn’t only teach no gi Jiu Jitsu in our BJJ program, he also shows great techniques from catch wrestling, Judo and (my favorite): 10th Planet Jiu Jitsu.

This has made my grappling game improve tremendously and now, I feel much more confident and skilled. Of course, we still go over the basics to have a solid foundation but being able to supplement this with techniques from other forms of submission wrestling has made a huge difference. I am now able to catch Twisters, control people with Rubber Guard, catch calf slicers etc. For me, it has made a huge difference, both skill wise and mentally. I can put things together better and am able to think out of the box and make transitions easier. 

Gi Jiu Jitsu is still great and I am very thankful I have learned the basics the way I did. However, I feel much more versatile now that I don’t have to rely on the go anymore (I am a bigger and pretty strong guy and am aware it may be different for other people).

Also, having so many classes each week makes it convenient for everyone else to fit it in their schedule. It’s also a great workout and combining it with strength & conditioning classes simply makes you stronger and more skilled.

More info on the No Gi Brazilian Jiu Jitsu Program here.

Brazilian Jiu Jitsu for Self Defense

For self defense purposes, Jiu Jitsu is the ultimate way to protect yourself on the ground. That being said, there is a certain amount of skills you should possess BUT more would be irrelevant for pure self defense situations. 

After all, the chances of your attacker knowing a gift wrap choke is extremely small or doing a banana split would be useless. A great self defense course absolutely needs to teach some Brazilian Jiu Jitsu but it should never be the only thing to rely on. After all, if you can avoid going to the ground, you always should (for example: a sexual assault situation), no matter how good your grappling is. There is the issue of ground and pound, plus your attacker’s accomplice may be just around the corner.

Jiu Jitsu is extremely important for self defense since you do not have to rely on strength; instead, technique will help you get back to safety. Knowing how to avoid situations, accurate striking, stand up self defense locks and techniques etcetera play a very important role as well and a self defense course should offer a complete package of all these aspects.

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.comor check out our videos onYouTube.com/DefineDefense !

Define Defense offers training in:

- Modern Martial Arts
- BJJ & MMA
- Self Defense
- Strength & Conditioning
- Personal Training

www.DefineDefense.com

1805 11th Street Suite B

Boulder, CO 80302

JOIN US FOR THE 2ND ANNUAL VAGABOND VALENTINE'S WEEKEND AT VAGABOND RANCH HUTS IN STILLWATER, CO!

This is one of the only fully catered and supported events that we offer, so come be pampered in the back country.

After skiing in Friday evening, you will be greeted with a warm fire, hearty Tuscan stew and freshly baked bread. The rest of the weekend will include delicious and locally sourced meals including a four-course dinner of homemade pasta, roasted pork, vegetables, and dessert on Saturday night. Spend the days Nordic skiing on groomed trails, backcountry skiing including a snowmobile ski drop for experienced skiers, or take a specially offered yoga or meditation class. Vagabond Ranch offers a luxury backcountry experience with hot showers and a hot tub.

Couples should reserve private rooms early. Shared rooms start at $294 per person for the weekend, and include 2 nights of lodging, linens, towels and all meals. Beer and wine available for purchase on site,
or you are welcome to bring your own. Come as a couple or an individual, and you will be sure to enjoy a weekend filled with delicious food, beautiful scenery, outdoor adventure, and rejuvenation.

WEEKEND OF FEBRUARY 1 0 -- 1 2, 2012

Website: http://www.vrhuts.com/programs.html ~ Phone: (303) 242-5338

Visit our website for full menu, prepared by Three Aprons: www.threeaprons.com Gluten-free and vegetarian available.

CELEBRATE WITH US IN TRUE BACKCOUNTRY STYLE.

I would like to ask you to please put on your site, in your newpaper, or anywhere else you think families and children will see it a notice about the coloring contest I am offering. The details are on my website - www.darciemaeschildrensbooks.com The winner gets to pick on of my books, gets a tote bag, gets a poster, and gets more coloring pictures to go along with the book that is chose. This is a great opportunity for all children. Good Luck. Thank you. Darcie Mae

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.

Starz Denver Film Center proudly presents the Colorado premier of MY REINCARNATION, a film by acclaimed documentarian Jennifer Fox, featuring special film appearances by H.H. the Dalai Lama. The film will screen in Denver from Friday, February 10 through Thurs., February 16 and premiers in Boulder at the International Film Series in March.

Filmmaker Jennifer Fox will be attending the Colorado premier and will be hosting Q & A after the two evening showings. 

WATCH THE PREVIEW

More information about the film below.

A film that the New York Times hails, “Remarkable!” and the Los Angeles Times calls, “Contemplative!”

“…A conflict in astonishingly candid detail. Both an intimate portrait of a Guru and a tender coming of age story.” –Film Ink

“Compelling…emotional…satisfying!” -Variety

MY REINCARNATION
Director & Producer: Jennifer Fox
Producers: Babeth M. Vanloo, Carl Ludwig Rettinger, Andres Pfaeffli, Elda Guidinetti, Marta Donzelli, Gregorio Paonessa
Featuring: Chögyal Namkhai Norbu, Yeshi Silvano Namkhai
Language: English, Italian, Tibetan with English Subtitles
Run Time: 82 minutes
Rating: Unrated
Official Web Sites: myreincarnationfilm.com, zohefilms.com
 
Filmed over twenty years by acclaimed documentarian Jennifer Fox (FLYING: CONFESSIONS OF A FREE WOMAN), MY REINCARNATION chronicles the epic story of the high Tibetan Buddhist Master, Chögyal Namkhai Norbu, and his western-born son, Yeshi. The film follows Namkhai Norbu’s rise to greatness as a Buddhist teacher in the West, while his son, Yeshi, recognized at birth as the reincarnation of a famous spiritual master, breaks away from his father’s tradition to embrace the modern world. Can the father convince his son to keep the family's threatened spiritual legacy alive? Never before has a high Tibetan Master allowed such complete access to his private life and it is doubtful that another ever will. With her signature intimate entry to both family and icons including the Dalai Lama, Fox expertly distills a decades-long drama into a universal story about love, transformation, and destiny.

For more information, contact:

Brian Spielmann

Authentic Presence, LLC

303-447-8123

brian@authenticpresence.org

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.

Impact on Education to Host “Love is a Story” Valentine’s Fundraiser
Event to be held Saturday, February 11 at Louisville Center for the Arts

Louisville, Colo., January 23, 2012 – Impact on Education, the Louisville-based nonprofit that awards thousands in Classroom Innovation Grants to teachers in the Boulder Valley School District, invites the community to celebrate children’s literacy while enjoying great music, food and chocolate at its inaugural Valentine’s Celebration event called Love is a Story.

The event, which is co-sponsored by Assorted Goods & Candy and Sassafras Photography, will be held from 7-11 pm on Saturday, Feb. 11 at the Louisville Center for the Arts, 801 Grant Ave., in downtown Louisville. Guests will enjoy the music of the Whitney Mann Band and food from some of Boulder’s best restaurants – Jax, Centro and West End Tavern – donated by Dave Query, founder of Big Red F Restaurant Group.

The event will also feature winning essays from East Boulder County K-5^th grade students. Under the theme “Love is a Story,” the winning essays will be shown via video presentation throughout the event.

“We all have stories to share – many of them about the things we love,” said Fran Ryan, CEO at Impact on Education. “This event will celebrate the importance of storytelling and writing in our schools, and create a Valentine’s Day event for the community with a fun, party atmosphere.”  

Tickets are $30 per person or $45 per couple. Ticket includes one drink per adult. Cash or check at the door. Call 303-524-3865 for advance tickets. All proceeds from the event will support Impact on Education’s mission to leverage community resources to increase student achievement, create opportunities and build support for public education.

About Impact on Education

Impact on Education’s mission is to leverage community resources to increase student achievement, create opportunities, and build support for public education. Since 1983, Impact on Education has been an independent, non profit, 501 (3) (c) organization dedicated to promoting excellence, improving equity, and encouraging innovation in the Boulder Valley School District. For more information, please visit http://impactoneducation.org/

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 !

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Please join us for a special performance by the Boulder High School and Centennial Middle School Orchestras on Wednesday January 25^thfrom 7:30 - 9:00 pm at Macky Auditorium 

Both Orchestras have been invited to attend the Colorado Music Educators Conference (CMEA) set for January 27-28^th at the Broadmoor in Colorado Springs.  This is one of the highest honors a school can receive. This special “preview” concert will showcase the works they will be performing at that event.  Please help honor our students and their amazing accomplishment by attending this special free performance.

Enjoy a special performance by the University of Colorado Graduate String Quartet from 6:45-7:30 while you enjoy Coffee and Dessert in the lobby of Macky.

CENTENNIAL MIDDLE SCHOOL ORCHESTRA
Anne Paulu, conductor
Soon Hee Newbold - Lion City
Susan H. Day - Night Voyage
Igor Stravinsky - Themes from The Rite of Spring
Leigha Amick - Melodies of the San Juan
Modest Moussorgsky - 'Hopak' from The Fair at Sorochinsk

BOULDER HIGH SCHOOL ORCHESTRA
Katharine Mason, conductor
Peter Hope - Momentum Suite for Strings
Felix Mendelssohn - Sinfonia No. 10 in b minor
Edward Elgar - Sospiri, Op. 70
Villoldo/Naughtin - El Choclo: Tango Criollo
Camille Saint-Saëns - Le Carnival des Animaux

For more information go to 

http://www.impa-bhs.org

Under the direction of Dr. Katharine Mason, Boulder High School Orchestra students have preformed around the globe including this performance in Argentina in 2009 and more recently in Italy in 2011.

FOR IMMEDIATE RELEASE:

CONTACT:

Kathy Hall, Executive Director

Education Foundation for the St. Vrain Valley

303-807-2574 (cell)    hall.kathy.efsvv@comcast.net    www.efsvv.org

2011 Eleanor Venture Grant Recipient to Present Fantastic Belize and Guatemala

Longmont, CO - January 3, 2012 - The Board of Directors of the Education Foundation for the St. Vrain Valley invites the public to meet and hear a captivating presentation by the 2011 Eleanor Venture travel grant recipient Scott Brungardt.  Scott, who teaches biology at Erie High School, traveled to Belize and Guatemala to explore the vibrant world of the Mesoamerican Barrier Reef System, the terrestrial ecosystems and rainforests of Belize and Guatemala, and the extravagant architecture, rituals and games of the ancient Mayan culture. His explorations will fascinate the audience and demonstrate how real-world learning experiences translate into clearer understanding of such concepts as ecosystems, photosynthesis and the interdependence between various life forms in his classroom.  

Scott’s presentation will be given on Tuesday, January 24, 2012 beginning at 5:30 p.m. at Erie High School, 3180 County Road 5 in Erie.  Light refreshments will be provided.  Call 303-807-2574 for more information.

The grant is named in honor of Eleanor Flanders, founder and past president of the foundation, who believes that the study of other cultures and times can powerfully impact the educational process.

Applications for the 2012 Eleanor Venture Travel Grant 

Applications for The Eleanor Venture, a grant established in 2004 to support a personal travel experience for a teacher within the boundaries of the St. Vrain Valley School District, are available beginning today.  This annual award is given to a practicing K-12 public school teacher who desires to enrich his or her instructional expertise through travel.  Applications and selection criteria are available at www.efsvv.org under “Programs”.   Applications must be electronically submitted on or before March 1, 2012.

About the Education Foundation for the St. Vrain Valley

Founded in 1985, the Foundation is an independent 501(c)(3) organization  It’s mission is to provide resources and educational opportunities, in partnership with St. Vrain Valley Schools and our local communities, to enhance student success and teacher excellence  Over the years, the Foundation has awarded hundreds of grants to classroom teachers to provide opportunities that students would not otherwise have had.  Such grants not only provide learning opportunities for students, they renew teachers, give them another tool for teaching and provide them with reinforcement which says that their ideas are important.  Since its inception, the Foundation has made awards totaling approximately $1.5 million. 

About Eleanor Flanders

Eleanor was active in the Longmont community for many years where she and husband Larry raised their four children. Combining her desire to serve the community and her lifelong interest in education, Eleanor was elected to the St. Vrain Valley Board of Education in 1978. During her eight years on the board, she served as vice president. Her respect for the skill and dedication of Longmont’s teachers led her to form the Foundation near the end of her board service.

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Health Education Solutions, a leading provider of advanced cardiac life support (ACLS) and pediatric advanced life support (PALS) online certification, has released a series of ACLS and PALS practice tests to help healthcare providers and first responders prepare for their certification or recertification exam.

Available practice materials include:

• ACLS Certification Practice Test
• ACLS Recertification Practice Test
• ACLS Certification Free Practice Quiz
• ACLS Recertification Free Practice Quiz
• PALS Recertification Practice Test
• PALS Certification Practice Test
• PALS Recertification Free Practice Quiz
• PALS Certification Free Practice Quiz

The free ACLS and PALS practice quizzes each offer three, five-question sample tests. Full ACLS and PALS practice tests, both complete with 50 timed, multiple-choice PALS or ACLS practice questions, are available for $35. A full 50-question PALS recertification practice exam and ACLS recertification practice test are also available for $35. A portion of this fee can be applied to the purchase price of the full certification course. Practice tests are available at http://www.healthedsolutions.com/practice-tests.aspx.

“Health Education Solutions’ practice tests are a convenient solution for healthcare professionals and first responders who are preparing for the ACLS and PALS exams,” said Melissa Marks, president of Health Education Solutions. “With ACLS and PALS practice questions that closely mirror those that will be included in the exams, the tests and quizzes offer these busy professionals the opportunity to preview questions and practice skills prior to certification.”

Immediately following the test, the practice tests and quizzes provide test-takers with answers to the questions that were incorrectly answered to help them identify the areas that may need more study time and attention prior to the full certification exam.

Accompanying the ACLS and PALS practice tests and quizzes is a new Practice Tests Special Section, complete with information about ACLS practice questions (2012), studying techniques, comparisons of the test options and advice for test-taking success.

ACLS and PALS courses and practice tests were developed in partnership with medical faculty at Union College in Lincoln, Neb. To meet the needs of healthcare professionals whose employers require American Heart Association (AHA) ACLS certification, Health Education Solutions now offers HeartCode® ACLS courses, the official, self-directed, comprehensive e-learning program from the AHA. Individuals taking this course will receive an official AHA ACLS provider card after they complete part one (cognitive) and parts two and three (practice skills and skills check).

For more information about online ACLS certification, online PALS certification and practice exams, please visit http://www.healthedsolutions.com/articles/acls-practice-questions-2012.  

Delayed onset muscle soreness or DOMS is the muscle soreness most people start feeling 12-24 hours after a workout. During your workout, the burn you feel is caused by buildup of lactate, generated by anaerobic energy systems in your body which supply your muscles with energy (ATP).

DOMS however, is not caused by lactate. Instead, it is caused by micro damage in your muscles, especially after weight training, sprints, plyometrics etc. Physiologists used to believe the remaining lactate created the soreness but now we know better.

Even though the muscle soreness is welcomed by many people (it reassures them they had a good workout), it is not an indicator for a good workout. Athletes at higher levels don't get very sore after workouts, even though they trained very hard. It depends on the workout, your physical condition etc. Beginners will experience DOMS frequently until they reach a higher treshold.

If you know your body or your work out frequently, you will know the difference between soreness and an injury. If you feel an injury, immediately have it checked out and act accordingly. If it is soreness, it may last up to 3 days after your workout. If it lasts longer than 3 days or it limits you in normal day to day activities, you probably pushed yourself too hard in that workout.

A frequent question I get is whether you should work out the same muscles when you experience soreness. If the soreness is mild, go ahead and work out but know your limits. You do not have to train until exhaustion or failure every session! You need to shock your body and challenge it so you improve but that does not mean you should push your body to the limit every time.

When the soreness is significant, do not work out those muscle groups. If you do, you may risk overtraining and landing in a catabolic state. At that point, there is no progress to be made, the only thing that can be done is resting so try not to get to that point.

There are a few things you can do to reduce the soreness:

- Stretching when you are warmed up, preferably after your workout. Stretching will improve blood flow and you should stretch anyway to retain your range of movement.

- Cardio will also increase blood flow so there is better transport of nutrients, oxygen, waste etc. A short cardio session with low to medium intensity after your workout is ideal.

- Massages are great for reducing and preventing muscle soreness. It removes waste products from your muscles and increases delivery of nutrients and oxygen. 


Even though muscle soreness satisfies us and shows us we trained hard, it is not necessary. You have to train hard but don't worry if you don't have sore muscles after a workout. It just shows your body has gotten stronger. Alternating your workout, using different techniques and switching it up will challenge your body again. Don't do the same workout for 6 months, you will hit a plateau. Make sure you have a lot of variety in your training.


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 !

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 !

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 has assembled a who’s who of diverse industry leaders to serve as its Local Board of Advisors.   Ecotech already boasts a phenomenal National Board of Advisors that continue to be instrumental in shaping curriculum that matches what employers want.  

The local board will interface with Ecotech in a variety of ways, such as speaking to students and providing job training input.  In addition, the members will help students as they look for jobs and provide informational interviews so students can learn more about the green landscape from people currently working in the space.

“Ecotech is proud to be affiliated with such an impressive group of individuals and their support is invaluable to our students and staff,” said Michael Seifert, president of Ecotech Institute.  “We focus on preparing students for life-long careers from the moment they enroll, and our partnerships with approachable, informed leaders is a critical element to that initiative.”

Ecotech’s Local Board of Advisors includes:

• Jennifer Beach, Owner-Manager, Starfire Energy LLC
• Tim Cahalin, Senior Recruitment Consultant/Senior Account Executive/Editor, Energy Central
• Scott Charter, Managing Partner, GGP Energy
• Paul Czarnecki, Member, Colorado Association of Manufacturing and Technology
• Maury Dobbie, Assistant Director, Colorado State University Center for the New Energy Economy
• Greg Foster, Operations Engineer, Williams Production RMT
• Jeff Hanko, President, Metal Finishing Systems and Advanced Industrial Technology
• Roark Lanning, Turbine Engineering Manager, RES Americas
• Vance Nixon, Manager, Technical Resources, Clipper Windpower, LLC
• Justin Pentelute, CEO, Syndicated Solar, Inc.
• Matt Pevarnik, Account Executive, Alstom Power
• Marietta Silva, Corporate Partnership Manager, Veterans Green Jobs

“It is critical that students have access to industry professionals during their training and Ecotech includes this element as part of their practical education,” said Jennifer Beach, Owner and Manager of Starfire Energy LLC.  “I look forward to providing guidance to help ensure that students graduate with a skill set that business owners will be seeking.”

To learn more about Ecotech Institute, visit us at www.ecotechinstitute.com or call 1-877-326-5576.   The next round of classes begins in January 2012 and applications are being accepted now.  Financial assistance is available to those who qualify. Multiple sources have named Ecotech a military friendly school, including Military Times Edge, which named Ecotech Institute one of the best schools for veterans: http://militarytimesedge.com/projects/best-for-veterans/best-colleges-for-veterans/2011/2-year/.