Blogs

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 !

Chex^® Party Mix has partnered with Food Network star, Ted Allen, to help party hosts put a modern spin on the traditional holiday cookie exchange by creating this season’s easiest way to get ready for the holidays while getting together with friends or family: the Chex Party Mix-Change (https://www.youtube.com/watch?v=OCkmPulhrvw). Leave the stress and mess of baking behind and stir up some fun at the party by making homemade Chex Party Mix recipes that wow crowds and take just 15 minutes to make in the microwave.

The concept is simple: host a party, asking guests to make enough of their favorite Chex Party Mix recipe to exchange. Once the recipes are completed, place the treats in fun, festive DIY packaging to send everyone home happy with an assortment of goodies to share.

“This holiday season is all about making traditions new and relevant for today’s modern host,” said Ted Allen of The Food Network’s “Chopped.” “Chex Party Mix-Changes are a great way to update a classic cookie exchange and make it a new tradition to cherish for years to come.”

More than 70 tasty Chex Party Mix recipes can be made in the microwave in 15 minutes or less, so hosting a Chex Party Mix-Change involves minimal planning and preparation. And, ChexPartyMixChange.com has just about everything hostesses need to save time and add fun into the party-planning process including, invitations, packaging ideas and shopping lists.

“A Chex Party Mix-Change is a super simple way to streamline entertaining season with less work, more fun, and, of course, tons of snacks to share,” said Liz Mascolo, Chex cereal marketing manager. “And since all recipes can be made in the microwave in just 15 minutes, attendees have less to do and more time to catch up and celebrate with each other.”

Most Chex Party Mix recipes, including the Original recipe, can be made in the microwave with results just as crunchy and flavorful as treats are fresh out of the oven. These five Chex Party Mix recipes are sure to tempt and satisfy all party guests:

• Original Chex^® Party Mix – A tried and true classic of many holiday gatherings.
• Chex^® PB & Chocolate Blast – Is there really a better combination than peanut butter and chocolate? Yes, when Chex cereal is added.
• Chex^® Pumpkin Pie Crunch – Mix things up and try this mouthwatering alternative to the beloved holiday pie. 
• Hot Buttered Yum Chex^® Mix – A combination of cinnamon, brown sugar, honey and marshmallows blended effortlessly together in a crazy-delicious, gluten-free crunchy mix.
• Chex^® Caramel Chocolate Drizzles – Melted chocolate, chewy caramel and a delightful crunch carry this gluten-free party mix recipe from microwave to table in 15 minutes.

To accommodate those who follow gluten-free diets, there are also 20 gluten-free Chex Party Mix recipes available at ChexPartyMix.com

For additional information and full recipes, visit www.ChexPartyMixChange.com.

Ecotech Institute, the first and only college focused entirely on preparing America’s workforce for careers in renewable energy and sustainability, today announced a growing suite of services focused on student life and success.  With students coming from all walks of life across the country, Ecotech’s administration is committed to extending assistance beyond the classroom.  Ecotech’s Student Services department, Career Services department and mentorship program all serve as examples of the school’s focus on fostering an engaging, well rounded experience.

As part of that initiative, Ecotech recently named Kim Stromire as Manager of Student Services. Kim and her team help students in all aspects of settling in, from the enrollment and orientation process to relocation plans for out-of-state students.  Under her direction, Ecotech provides students with local and community resources, including housing information, part-time job opportunities and more.  In addition, Student Services implements student activities and clubs; supervises the Military Strategy Committee and the Political Action Committee; provides campus communication tools; and offers tutoring assistance and advisement.

Under the Student Services umbrella, Ecotech also offers a unique mentorship program for students.  The program, MORE (Mentoring Others Results in Excellence), is open to all first-term Ecotech students to help them acclimate into a new school – and, for many, a new city.  Since more experienced students have expertise and knowledge about Ecotech, course material and the Denver Metro area, students are matched up to get the “inside scoop.”

During students’ tenure at Ecotech, they will also become acquainted with Susan Pawlak, who Ecotech recently named as its Director of Career Services.  Susan is committed to matching students with renewable energy careers that fit their skills and personal assets.  She is well connected with sustainable companies nationally and locally and ensures that Ecotech students are in front of hiring managers in their respective fields.

“A school is just a building without its students.  We are focused on producing graduates who are fulfilled from an educational experience that meet all of their needs,” said Mike Seifert, president of Ecotech Institute.  “We have built a team that truly cares about every person in our diverse student body.”

To help with relocation, Ecotech has also created a relocation guide that details information about Aurora and the Denver Metro area.  That guide can be found at http://www.ecotechinstitute.com/ecotech-location.cfm.

Ecotech Institute will have its first graduating class in June 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.

Rocky Mountain Brassworks performs their annual holiday concert on Saturday, December 10^th at the Broomfield Auditorium.  Enjoy your favorite musical moments of the holiday season, including “White Christmas,” “When A Child is Born” and “Merry Christmas Darling.”  We’ll also entertain you with holiday music that includes a little swing, a Caribbean influence, and poignant hymns.

Music Director Doug Harris created a concert program sure to delight audiences of all ages.  Younger children will enjoy “Santa Claus is Coming to Town” accompanied by a special flugelhorn solo, while brass band aficionados will appreciate “The Bells of Christmas March” by well-known brass composer Stephen Bulla.  “Rocky Mountain Brassworks wants to open the holiday season with a very memorable collection of Christmas and seasonal selections that the entire family will enjoy or find familiar,” said Doug during a recent rehearsal.

 Tickets are available at the door or through www.rockymountainbrassworks.org. Ticket prices are; $15 Adults, $10 Seniors & Students, and $5 children.  All seats are general admission; doors open at 7pm and the concert starts at 7:30pm. The Broomfield Auditorium is located at 3 Community Park Road, just north of 120^th Avenue between Main and Lamar Streets.  For more information or to order tickets, visit www.rockymountainbrassworks.org or call (303) 476-0560.

Rocky Mountain Brassworks is a Colorado-based brass band with the authentic instrumentation of a British brass band (the most notable aspect is the absence of any trumpets or french horns).  The band is a 501(C)3 non-profit organization that has performed in the Denver area for more than 30 years.  Rocky Mountain Brassworks has developed a strong working relationship with several local schools and supports their music programs through free performances.

 For more information, please contact RMBrassworks@live.com, call us at 303-476-0560 or visit our website at www.rockymountainbrassworks.org.

Coda Coffee, a Denver-based specialty coffee roaster and sustainable wholesaler, today announced its Farm2Cup program.  The program aims to continuously improve Coda’s coffee quality and positively impact farming communities around the world.  Through the Farm2Cup program, Coda Coffee invests money and works directly with coffee farmers, who then reinvest in their coffee and community.  Coda expects Farm2Cup participants to use the funds they receive for research, development, experimentation, best practice sharing and sometimes inner-village or cross-community competitions to improve coffee quality.  The program also requires farmers to give back to their local community.

Coda Coffee informally implemented the program as a business practice about two years ago, but is now formalizing the program, launching www.farm2cup.org and labeling the coffee bags for customers and partners.

“By simply drinking Farm2Cup coffee, you know you’re enjoying a product that supports people around the world,” said Tim Thwaites, Coda Coffee co-founder.  “In addition, the coffee exceeds taste and quality expectations because of best practice sharing and the traceability of the coffee from farm to cup.” 

Farm2Cup can drastically impact the livelihood of the farmer’s family, employees and even an entire village.  Coda Coffee works with farmers around the world, in countries such as Guatemala, Ethiopia, Brazil and Honduras.  Some examples of how Farm2Cup funds have helped farmers and communities include:

• El Salvador: Coda Coffee held fundraisers for a school in Ayutepeque, which funded a new kitchen, utensils, desks and chairs for the children. Additionally, the community is working on plans for a school library.
  
  
• Guatemala: In Guatemala, Coda purchases high quality micro lots of coffee to encourage overall product improvement.   The community has also held cupping competitions, where the local coffee farmers come together to have their coffee graded.  The premium that Coda Coffee pays for the best coffee has helped build a road to A’Achimbal, a school, church, community center and 80 homes with electricity and running water.

• Las Capucas, Honduras: Cupping competitions in Honduras also helped improve coffee quality, which increased the coffee’s price and allowed one community to build cupping labs, a wet mill and a dry mill.

Coda Coffee performs site visits and its importer, Atlas Coffee Importer, assists with annual quality control checks.  The trips are to make sure that farmers are spending time and money on improving their products and communities, which allows them to stay in the Farm2Cup program.

“There is a great story behind every cup of Farm2Cup coffee,” added Tommy Thwaites, Coda Coffee co-founder.  “This program helps personalize those stories and makes a global purchase feel local.  A better quality of life for our farmers actually does make a better cup of coffee for our customers.”

To learn more about the program, visit www.farm2cup.org.  To find Farm2Cup coffee, look for the Farm2Cup logo at coffee shops.  Farm2Cup products are available where Coda Coffee is sold.  To find a retail location near you that serves Coda Coffee, visit www.codacoffee.com.