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.

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

Ecotech Institute, the first and only college focused entirely on preparing America’s workforce for careers in renewable energy and sustainability, today announced it will host a public event on Wednesday, December 7 from 2:00 – 3:30 p.m. where people can listen to a guest speaker, take a tour and meet students and faculty.  The student appreciation event and open house will feature Scott Charter, co-founder and managing partner of Green Grid Partners (GGP Energy), to discuss the booming green industry and how to prepare for careers in the cleantech sector.

GGP Energy is a global distributor of energy efficiency technology for commercial building systems. It provides custom energy solutions to companies ranging from small commercial enterprises to multinational organizations.  Because of his deep industry knowledge, Scott Charter was recently asked to serve on a local board of advisors for Ecotech Institute. 

“Ecotech’s relationship with industry leaders and their willingness to talk to students is an important element of our education,” said Michael Seifert, president of Ecotech Institute. “We are thrilled to have Scott share knowledgeable insight into where sustainable jobs and growth are headed.”

WHAT:                                   

Ecotech Institute Open House Featuring Scott Charter, GGP Energy

DATE:                                   

December 7, 2011

TIME:                                   

2:00 p.m. – 3:30 p.m.

LOCATION:                 

Ecotech Campus, 1400 S. Abilene Street, Aurora, CO 80012

DETAILS:                  

Free admission; Open to the public

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 renewable energy 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.

Ric Rojas is pleased to announce the 2012 Junior Winter Track and Field Program. The program is now in its 20^th year and will again be hosted by the University of Colorado’s Athletic Department with practices held at Balch Fieldhouse on the CU-Boulder Campus.

The program is open to track and field athletes from 5^th grade through High School and runs from December 13^th, 2011 through February 18^th, 2012. 

Registration, schedule, and other information are available on line at shop.ricrojasrunning.com or on www.ric.ricrojasrunning.com. A Informational Meeting and practice will be held at RallySport Health & Fitness on Tuesday, December 13^th, 2011, from 6:30 to 8:00 PM. Questions about the Winter and Simplot Games Programs will be answered and sign-ups will be taken. Please come prepared to run!

Ric Rojas will also offer a concurrent Winter Conditioning option for athletes who choose not to complete in the scheduled winter track meets.  This option allows athletes to train for their 2012 outdoor track and field season.

As always, Ric Rojas offers the Simplot Games trip for high school athletes. The Simplot Games is the largest indoor high school track meet in the United States and will be held on February 16-18, 2012 in at Idaho State University in Pocatello, ID. Athletes of all abilities are invited to participate. This program requires additional travel expenses and registration fees.

Team Rojas athletes have won both individual and relay events against some of the best competition in the country at the Simplot Games.  Fairview’s Alex Weinheimer won the Boys 800-meter race in 2009 and was followed Silver Creek’s Alex Paul with a victory in the same event in 2010.

Harkins Northfield Theatres at Stapleton unveiled its coveted Loyalty Cups and Loyalty T-Shirts Thursday, November 17. To celebrate the launch, the first 200 people in line for the Twilight Saga: Breaking Dawn – Part One received a complimentary Loyalty Cup for discounted soft drinks at movies in Denver throughout 2012.

Harkins’ Loyalty Cups and T-Shirts reward moviegoers with $1 soft drink refills each time they bring their Loyalty Cup and a free medium popcorn each time they wear their Loyalty T-Shirt to Harkins Northfield through the end of 2012. With a new design and the same incredible value, the Harkins Loyalty Cup and T-Shirt are perfect for movie lovers and families on a budget looking for things to do in Denver.

The Loyalty Cup and T-Shirt have become synonymous with ultimate movie going in Denver and continue to make movies in Denver affordable. Arriving just in time for the multitude of movies to be released this holiday season, the Loyalty Cups and T-Shirts compliment the Denver movie theater experience available on Harkins’ Cine Capri movie screen, the largest screen in town.

The 2012 editions are available for purchase at Harkins Northfield Theatres at Stapleton or online at www.harkinstheatres.com. Loyalty Cups retail for $4.75; Loyalty T-Shirts are $25 and both are valid until December 31, 2012.

The Harkins Denver movie theater, located at 8300 E. Northfield Blvd, offers the following amenities to moviegoers looking for a unique movie going experience:

Harkins PlayCenter is an exclusive in-lobby children's activity center offering a supervised, engaging environment for children ages 3 through 8 to play games, read books, and of course, watch movies, just steps from mom and dad's auditorium. For only $6 per child, it’s a bargain to enjoy your movie knowing your children are with trained professionals who are background checked and fingerprinted.

Harkins’ Party Popcorn Bag is a great buy for this season’s holiday parties and football games. Everybody loves movie theater popcorn, especially Harkins’ award-winning popcorn. Available for just $10, these giant bags of popcorn feed up to 10 of your friends as you settle in on the couch for a movie night or big football game. Visit Guest Services at any Harkins theater for details and purchasing.

The Cine Capri® auditorium offers an amped up movie experience. It offers Denver’s largest movie screen, more than 70 feet wide, and the ultimate in projection and sound technology with 30,000 watts of pristine digital sound. Topped off with stadium-style Ultimate Rocker® loveseats, families looking for an unsurpassed experience to see movies in Denver shouldn’t miss the Cine Capri®.

Summer Movie Fun is a 10-week program for children to enjoy some of Hollywood’s best family films for less than $1 per film. Children can enjoy a movie a week for 10 weeks to cool off during the warm summer months. The 2012 Summer Movie Fun line up will be released in March 2012.

Harkins Theatres is the largest family owned theatre chain in the country and the premier movie exhibitor of the western United States operating more than 420 screens. Featuring a larger selection of film, snacks and innovative amenities to moviegoers since 1933, Harkins Theatres is renowned for its commitment and passion for offering the ultimate movie going experience.

Founded by renowned showman, inventor and community leader Dwight “Red” Harkins, Harkins Theatres has historically been a trailblazer for advancements in the motion picture exhibition industry.

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.

Milk has been promoted for ages to be a great supplier of calcium, necessary for bone growth and strength. The truth is, there are better food sources than milk but it is readily available, inexpensive and still a good product.

What you rarely hear people talking about is drinking milk for muscle growth and recovery after a workout. There is a movement out there that promotes low fat chocolate milk for a post workout drink and it's great for certain sports and athletes! It has the correct carb-protein ratio, tastes good and has many vital substances to aid recovery. For serious gains however, you will need more than chocolate milk. You would need high quantities in order to fulfill your body's need for growth (we are talking about weight lifting, high resistance training etc.). 

Milk has its supporters and opponents, often both radical in their ideas. If you have seen 'Pumping Iron', the documentary about Arnold Schwarzenegger, then you probably noticed his reply to the question whether he drinks milk. If you didn't, this is what he said: 'Milk is for cows.'

And indeed it is. It is unnatural for an adult being to drink the milk of another species. However, that does not mean it is bad for you and no matter what, it is still a natural product and much better for you than any chemically produced supplements. If you have an intolerance or an allergy, you obviously do not want to start drinking high quantities of any milk whatsoever. It is also shown that different ethnic groups have a different tolerance towards milk.

Personally, I have always loved milk. I grew up with it and drank tons of milk growing up and I have never experienced any intolerance, which makes it easy for me.
Throughout the last few years, as I started doing more resistance training, I have realized the advantages of drinking milk for my recovery and progress. A few advantages:

- it is cheap, much cheaper than most other sources of protein
- it is readily available everywhere
- it provides high quality protein, both whey and casein so your body gets protein instantly with fast acting whey and progressively with the longer release time of casein
- the calcium in milk does not only give you strong bones but also helps relaxing your muscles. Too little calcium combined with intense activities may give your cramped muscles
- drinking a lot of milk has proven to cut fat (calcium also plays a role in fat mobilization, as well in reducing stress, lowering blood pressure etc.)

Arguments against milk:

- it has growth hormones, cancer causing steroids etc. in it because the farmers want their cows bigger and more productive

Yes, the growth hormone rBGH is used for higher milk production. This hormone however only works when injected. If ingested, our digestion tracts destroys these hormones. This does not justify the fact that the cows are being injected with it but it does not affect you when drinking milk. You can also buy milk from sources that guarantee not to use any hormones in their live stock (Whole Foods for example who sells antibiotic and hormone free milk).

- it makes me gain weight

Milk has been proven to lower cholesterol levels. Actually whole milk lowers levels more than skim milk! Milk also lowers the chances of getting a heart attack or stroke.


I mostly drink non fat milk since my calorie intake is pretty high and I gain easily. For a better ratio though, try 2% milk or even whole milk if you have a hard time gaining.

The quantity of milk you should drink varies. I go through about 2 gallons/week and have great gains with my training and diet combination. Other supporters of milk go through 1 or 2 gallons per day! It will completely depend on your diet, calorie intake, amount of protein, body type etc. But at least give milk a chance! 

Sander Vanacker is the owner of Define Defense Martial Arts in Boulder, Colorado.  Sander has been practicing sports his entire life. These consist of mostly martial arts (since 1993) but also semi-professional cycling in Belgium, triathlons, weight lifting and overall fitness training.

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 hired Kolby Chase as the school’s Director of Admissions.  In this position, Kolby will lead a team of highly skilled admissions counselors who serve as liaisons for incoming students.  As part of his role, Kolby will make and maintain connections with prospective students, organizations, guidance counselors, military liaisons and others who may benefit from an Ecotech education or partnership.

“We chose Kolby because of his impressive higher education experience and passion to help match students with the right career path,” said Mike Seifert, president of Ecotech Institute.  “Kolby is responsible for leading and shaping a dynamic team that helps prospective students realize their potential and the long-term success that’s possible in a renewable energy career.”

Kolby previously served as Director of Enrollment for the University of Phoenix, where he started in 2002 as an Enrollment Counselor and became Director of Enrollment in 2007.  During his tenure with the organization, he won many awards for his leadership, performance and visionary insights. 

“In a little more than a year Ecotech already has close to 400 students, showing there is a clear need for a school completely focused on sustainability and renewable energy education,” said Chase.  “I am excited to spread the word about Ecotech, ensuring that everyone has the opportunity to learn about the quality education and phenomenal hands-on experience that we offer our students.”

A fourth-generation Phoenician, Kolby recently moved to Colorado with his wife and two children.

Ecotech Institute will have its first graduating class in June 2012.  Ecotech Institute, which is accredited by the Accrediting Council for Independent Colleges and Schools, offers seven highly practical sustainability degree programs including electrical engineering technology, energy efficiency, environmental technology, renewable energy, solar energy, wind energy, environmental paralegal, and one certificate program in sustainable interior design that provide graduates with skills valued by today’s alternative renewable energy employers.

To learn more about Ecotech Institute, visit us online or call us at 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.

Join us on this seminar from 6-9pm and learn more about 10th Planet Jiu Jitsu. The seminar will be taught by Matthias Sieber. 

Matthias has his own 10th Planet Jiu Jitsu school in Hamburg, Germany (Sportschule Hamburg) and these are his records: 

1st Place South German Championship BJJ 2006 -64 kg 
3rd Place German No Gi Championships 2006 -67 kg 
2nd Place Tap or Snap 2007 -70 kg 
2nd Place German Championships Luta Livre 2007 
2nd Place Baltic Grappling Challenge 2007 BJJ 
1st Place Iron Warrior 2007 -80 kg No Gi 
1st Place Iron Warrior 2007 -80 kg BJJ 
1st Place German Grappling Championship 2007 -75 kg 
Award for Best Technique German Grappling Championship 2007 
1st Place Summer Slam 2008 -60 kg 
3rd Place Submission Ink 2010 Ontario USA -145 lbs 
1st Place NAGA West Coast Championship 2011 -129.9 lbs 
2nd Place Quest For The Best (17.09.2011) -139 lbs 

This seminar is for everyone 16 years and up (Under 18 needs signature from parent). 

Space is limited so sign up asap!

$50 for the full seminar. If you sign up for both seminars, you get 25% off.

Sign up here:

http://clients.mindbodyonline.com/ws.asp?studioid=14713&stype=-8&sTG=26&sView=day

PRO MUSICA COLORADO and ST. MARTIN'S CHAMBER CHOIR - THE CHRISTMAS ORATORIO

Pro Musica Colorado Chamber Orchestra and St. Martin's Chamber Choir collaborate
Critically acclaimed soloists for J.S.Bach's rarely performed Christmas Oratorio

Boulder, Colo.— Pro Musica Colorado Chamber Orchestra and St. Martin’s Chamber Choir are excited to present two rare performances of one of Johann Sebastian Bach’s greatest masterpieces, The Christmas Oratorio. The concerts take place on December 2 at the Saint Paul Lutheran Church (1600 Grant Street, Denver) and December 3 at the First United Methodist Church (1421 Spruce Street, Boulder), both starting at 7:30 pm (pre-concert talk at 6:30 pm).

“Bach's Christmas Oratorio is as popular in Germany as Handel’s Messiah is here. It is the least heard of Bach's 4-5 great choral/orchestral masterpieces,” said Timothy Krueger, Artistic Director of St. Martin's Chamber Choir. Bach's Christmas Oratorio tells the whole Nativity Story. Although most performances only include segments of this piece, this time the Oratorio will be performed in its entirety (only repeats are cut) by two of the region's finest professional ensembles.

“It’s a work with significant virtuoso and stylistic demands of the choir, soloists, and orchestra, said Cynthia Katsarelis, Music Director and Conductor of Pro Musica Colorado. “Bach used every resource at his disposal to convey the drama of story, along with personal responses and reflections on the ‘action.’” The work features an astonishing variety of styles, sometimes combining elements of the Italian concerto (like Vivaldi) and Italian opera. The story is told from various points of view, including that of the shepherds. “The music is truly awesome, and it is especially delightful to present it in the holiday season.”

The last complete performance in this region was 18 years ago. “We are very excited about this great masterpiece and the wonderful team of collaborators,” said Katsarelis. Both of the directors will share the podium. The two ensembles are pleased to present solo singers with national reputations in the performance of the music of Bach: Amanda Balestrieri, soprano; Marjorie Bunday, alto; Jacob Sentgeorge, tenor; Robert W. Tudor, bass.

Ticket prices to The Christmas Oratorio: $35 Premium (sold out in Denver), $24 General Admission, $5 Student. Tickets are available online at: www.promusicacolorado.org, or www.StMartinsChamberChoir.org. For further information, or to purchase tickets by phone, call: 720-443-0565.

Edward and Bella will finally tie the knot, but before they do, Twilight fans can experience their storied romance on the biggest movie screen in town. Harkins Northfield Theatres at Stapleton will host Denver’s Ultimate Twilight Marathon on Thursday, November 17, leading up to the premiere of Breaking Dawn - Part One, the second to last installment in the Twilight saga. The marathon will play on Harkins’ Cine Capri screen, Denver’s largest movie screen, starting at 4 p.m. Limited tickets are available now, but will sell out soon.

Harkins Northfield at Stapleton Ultimate Twilight Marathon
Thursday, November 17, 2011
4 p.m.

For just $30, the Ultimate Twilight Marathon package includes admission to the past three Twilight films (Twilight, New Moon and Eclipse) and the midnight premiere of Breaking Dawn - Part One.

Marathoners will also receive:

• Two FREE small popcorns.
• One FREE 2012 Loyalty Cup (good for $1 soda refills through 2012 at Harkins Northfield at Stapleton).
• Two FREE Loyalty Cup refills to enjoy throughout the marathon experience.
• Commemorative Twilight lanyard.
• Harkins’ Twilight goodie bag.

Tickets are going fast; buy them today at www.harkinstheatres.com or at the Harkins Northfield at Stapleton box office.

Midnight Premiere, Breaking Dawn - Part One
Thursday, November 17, 2011
12:01 a.m., Thursday at midnight

For Twilight fans who just want to watch the wedding event of the year, tickets for Breaking Dawn – Part One are also available at www.harkinstheatres.com or at the Harkins Northfield at Stapleton box office.  Fans are encouraged to arrive early for their chance to win prizes including:

• Harkins Theatres movie tickets.
• Harkins Theatres 2012 Loyalty T-Shirt (good for FREE popcorn every time it’s worn to the movies through 2012).
• Harkins Theatres 2012 Loyalty Cup (good for $1 soda refills through 2012) for the first 200 people in line.
• Twilight inspired jewelry and gifts.

Hurry, these seats will sell out. Standard ticket prices apply.

For more information on Denver’s Ultimate Twilight Marathon, visit www.harkinstheatres.com/twilight and for more information on Harkins Theatres visit www.harkinstheatres.com.

As a disease that annually takes the lives of more people than breast, prostate, colon and pancreatic cancers combined, lung cancer will kill more than 156,000 people in the United States this year, according to the American Cancer Society. Additionally, about a quarter of a million people will face a lung cancer diagnosis.

November is Lung Cancer Awareness Month — a time to take action, quit smoking, educate loved ones and raise awareness for the leading cause of cancer deaths in men and women.

Research from the National Cancer Institute has found that in Boulder County an average of 33 of every 100,000 people die of lung cancer each year while 41 of every 100,000 are affected by the disease.

Despite the statistics, however, exposure to lung cancer’s biggest risk factor — tobacco — can be controlled. Estimates from the American Cancer Society suggest as much as 90 percent of all instances of the disease are because of tobacco use.

“A vast majority of lung cancer patients are current or former smokers,” explains Dr. Lee McNeely, Rocky Mountain CyberKnife radiation oncologist. “Take time this month to commit to a smoking cessation program or encourage a friend or family member who smokes to quit.”

Additional risk factors for developing lung cancer include exposure to radon, asbestos, arsenic or certain chemicals and minerals or having a family history of lung cancer.

Common symptoms of lung cancer are fatigue, shortness of breath, difficulty swallowing, loss of appetite and a persistent cough along with pain in the chest, bone and joints.

Although surgery is typically the standard treatment for lung cancer, it may not be a viable option for all lung cancer patients. Conventional lung cancer surgery typically requires removing all or part of the affected lung. For those in poor health who aren’t surgical candidates, alternatives for treatment can be limited.

CyberKnife is one lung cancer treatment option that does not involve surgery. While the name may conjure images of knives and scalpels, CyberKnife treatment involves no cutting, no anesthesia and no overnight hospital stay. The CyberKnife treats patients through a procedure called stereotactic radiosurgery, a noninvasive method of treating tumors and other medical conditions with high-dose radiation precisely aimed from different angles. The result is greatly increased accuracy that spares healthy tissue.

“CyberKnife can offer effective treatment of lung tumors while carrying a low risk of side effects,” said Dr. McNeely. “While it may not be appropriate for everyone, CyberKnife can be particularly beneficial for patients with inoperable or surgically complex tumors or those whose physical conditions necessitate an alternative to surgery.”

Rocky Mountain CyberKnife treats several different types of malignant and benign tumors in the brain, spine, lung, liver, pancreas, prostate, kidney and eye. Lung tumors and lesions are one of the center’s most frequently treated diseases. Contact Rocky Mountain CyberKnife at (303) 448-4620 or at www.rockymountainck.com for more information. Most insurance plans and Medicare are accepted.

In partnership with Boulder Community Hospital, Rocky Mountain CyberKnife is a US Radiosurgery facility and is located at 905 Alpine Ave. in Boulder, Colo.

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.

Graham’s Carpet Network is asking the community to join the fight against breast cancer and participate in a Facebook campaign aimed at promoting disease prevention and awareness. Mohawk, the world’s largest flooring manufacturer and a leading supplier of Graham’s Carpet Network flooring, is using Facebook to help raise money for breast cancer research. For every new person who likes the Mohawk Facebook page during the month of October, Mohawk will donate $1 to Susan G. Komen for the Cure® on that person’s behalf.

“October is National Breast Cancer Awareness month and we want to do our part,” explained Monica Graham, of Graham’s Carpet Network. “We’re a local business that cares about our customers and our community. Partnering with Mohawk just seemed like a fun way we could all work together and make a big difference in the fight against this terrible disease.”

Graham says it’s rare to meet someone who hasn’t been touched by breast cancer in one way or another, and statistics show that’s no exaggeration. According to Susan G. Komen for the Cure, breast cancer claims at least 40,000 lives annually in the U.S. More than 200,000 American women are diagnosed with the disease each year.

“These are our mothers, daughters, sisters, friends and neighbors,” added Graham. “With just a few clicks of a computer mouse, you can help Mohawk give these women a second chance at life. It really is that easy.”

If you would like Mohawk to donate $1 to Susan G. Komen for the Cure on your behalf, visit www.Facebook.com/MohawkFlooring and “Like” the Mohawk Facebook page. Be sure to visit this website today, as the Mohawk Facebook fundraising campaign ends Monday, Oct. 31.

About Graham’s Carpet Network

Graham’s Carpet Network is a locally owned retail and commercial flooring store serving the Northern Colorado and Southern Wyoming communities for more than 9 years.  “We’re YOUR traveling floor and window covering store.” We understand that each customer is unique and believe in finding flooring solutions that are tailored to the individual’s specific needs. When you shop with Graham’s Carpet Network, you can expect our excellent Red Carpet Service. Our friendly design associates and project managers are experts in all aspects of flooring, including product, style, design and installation. Additionally our installers are outstanding local craftsmen. We’re here to help with many projects such as tile and natural stone, hardwood and hardwood refinishing, laminate, carpet, vinyl, area rugs, even countertops and window coverings.

About Mohawk

Mohawk is a leading supplier of flooring for both residential and commercial applications. Mohawk offers a complete selection of carpet, hardwood, ceramic tile, laminate, stone, vinyl, rugs and other home and business products. These products are marketed under the premier brands in the industry, which include Mohawk, Karastan, Columbia, Century, Dal-Tile, American Olean, Quick-Step, Lees, Bigelow and Durkan. Mohawk's unique merchandising and marketing assist our customers in creating the consumers' dream. Mohawk provides a premium level of service with its own trucking fleet and over 250 local distribution locations.

About Susan G. Komen for the Cure®

Nancy G. Brinker promised her dying sister, Susan G. Komen, she would do everything in her power to end breast cancer forever.  In 1982, that promise became Susan G. Komen for the Cure and launched the global breast cancer movement. Today, Komen for the Cure is the world’s largest grassroots network of breast cancer survivors and activists fighting to save lives, empower people, ensure quality care for all and energize science to find the cures. Thanks to events like the Komen Race for the Cure® and Komen 3-Day for the Cure®, we have invested more than $1.9 billion to fulfill our promise, becoming the largest source of nonprofit funds dedicated to the fight against breast cancer in the world. For more information about Susan G. Komen for the Cure, breast health or breast cancer, visit komen.org or call 1-877 GO KOMEN.