Train Your Body, Sharpen Your Mind: Krav Maga Conditioning That Works Krav Maga isn’t just about learning how to throw a punch or escape a choke. It’s about being fully ready—physically and mentally—for whatever situation comes your way. Real-life self-defense is messy, fast, and unpredictable. To handle it, you need a strong body, a clear mind, and the ability to keep your cool when things get chaotic. Let’s break down how to train for all of that. Get Physically Ready for Anything Your body is your first line of defense, so it needs to be up for the challenge. That doesn’t mean spending hours lifting weights or becoming a gym rat. It means training smart—doing movements that actually help you in a fight. We’re talking: • Squats whether you're striking, resisting someone’s grip, or getting back on your feet fast. • Cardio – Running, swimming, cycling, or high-intensity interval training (HIIT) helps your endurance. You’ll be able to go harder, longer, and recover faster. • Agility and mobility work – Dynamic stretches, yoga, and footwork drills help you move smoothly and avoid injury. The more mobile you are, the better your reaction time. In Krav Maga, fights don’t happen in perfect conditions. You might be tired, short of breath, or caught off guard. That’s why we train under physical stress—to simulate real-life fatigue and see how your body holds up when it’s already pushed to the edge. Train Your Mind to Stay Cool Under Pressure Mental training is just as important. If your brain freezes during a threat, it won’t matter how strong you are. You need to stay focused, aware, and in control—even when your adrenaline is spiking. Here’s how to build that kind of mental resilience: • Mindfulness & breathwork – Even a few minutes of focused breathing or simple meditation can help you stay grounded. It teaches your brain to stay calm when everything around you isn’t. • Stress drills – Loud noises, shouting, time pressure, surprise attacks—these are all tools we use to simulate the chaos of real conflict. When your nervous system gets used to that stress, you’ll be less likely to panic or freeze up. • Visualization – This one’s powerful. Close your eyes and imagine different scenarios: someone approaching aggressively, grabbing you from behind, or pulling a weapon. The more you visualize, the more naturally your body will respond if it ever really happens. Mental training gives you the confidence to trust your instincts—and when you’re under pressure, that can make all the difference. Combine It All in Realistic Drills Krav Maga doesn’t separate physical and mental training—it mixes them. You’ll do drills that push your body hard and then test your ability to think and react under stress. Some examples: • Technique under fatigue – Do a round of burpees, sprints, or bag work—then go straight into self-defense techniques. It forces you to stay sharp even when your muscles are burning. • Unpredictable partner drills – Your training partner might yell at you, grab unexpectedly, or switch attacks mid-move. These help you develop adaptability and quick thinking. • Scenario-based workouts – Think obstacle courses followed by sudden attacks, defending yourself while protecting a “loved one,” or reacting to multiple threats at once. These sessions combine strength, cardio, surprise, and focus—just like the real world. Stay Sharp Outside the Gym, Too Training in a controlled setting is key, but awareness doesn’t stop when class ends. Krav Maga teaches you to be alert in daily life—scanning environments, noticing red flags, and avoiding danger when you can. But when you can’t avoid it? That’s where all the work pays off. By building your body and sharpening your mind, you’re creating a mindset of readiness. You’ll walk into the world more confident, more capable, and better prepared to protect yourself and others. It’s Bigger Than Just Techniques Krav Maga isn’t just about learning how to throw a punch or escape a hold—it’s a full-on mindset. It teaches you how to build a strong, adaptable foundation for real-life self-defense. When you train both your body and your brain, you’re not just getting better at fighting—you’re becoming more resilient overall. Functional fitness routines give you the physical power to act. Mental training helps you stay calm, make smart decisions, and avoid panic. And high-pressure drills? They bring it all together—so when things get intense, your mind and body know exactly what to do. The more you train this way, the more confident and capable you’ll feel—not just in class, but in life. You’ll learn how to handle stress, stay aware of your surroundings, and respond quickly when the unexpected hits. That’s what makes Krav Maga so effective. It’s not about memorizing techniques—it’s about becoming someone who’s ready for whatever comes. By Sky Benson

Activities and sports like Football, Track, Ice Hockey, Baseball, Gymnastics, Girl/Boy Scouts etc... are all great hobbies and pastime activities and I let my kids choose the activities they like.   I categorize swimming lessons differently; swimming is a life skill and non-negotiable. Sooner or later my children will be exposed to water, (be it a pool, lake, river or ocean) and not having basic swimming skills and confidence around the water will hold them back, and could be potentially fatal. They don’t need to be Olympic swimmers but they need enough basic skills to tread water and survive but ideally are competent enough that they don’t have to be nervous or fearful around water.   Now apply that same filter to martial arts. It’s a great athletic endeavor, with all the benefits of traditional sports, but it also teaches self defense which is an essential life skill. In your child’s lifetime, they will almost certainly face the threat of physical violence and/or emotional manipulation (often unavoidably and through no fault of their own).   When you are attacked, just like in the water, it doesn’t matter how hard you try. Without proper training and technique you will panic, thrash & most likely drown. We put our kids in swimming lessons to PREPARE them, so they can be in the water without fear and tread water if they get in over their heads. The day your child gets confronted by a bully ask yourself; have you given them the tools & confidence to stay calm, protect themselves and survive if needed, or have they been thrown in the deep end to fend for themselves?   Martial Arts is a mandatory life skill.🥋

Getting hit to much in sparring, even though you’re keeping your hands up? You’re probably not controlling the distance properly. Distance control is one of the key factors for winning a fight. Controlling the distance not only helps you avoid getting hit, but also helps attack your opponent, by keeping him on his toes and on defense. I see many people that can throw decent punches, but barely ever work on distance management. If you’re like that, you’ll get easily beat by a good striker. There’s levels to the game. There are many great striking drills for helping control The distance. Start working on them today. Train smart Sharir R, ICCS head instructor #iccsfamily #iccsfightingsolutions #iccskravmaga #richmanboxing

Simplicity is Key:Forget the Hollywood flips and twists. Effective self-defense techniques are straightforward and easy to remember. Think basic strikes and escapes that you can rely on under pressure. 🥊 Target Weak Points:Aim for the areas that are most vulnerable. Eyes, nose, throat, and groin – these spots will get you out of a sticky situation quickly. 🦵👁️ Use Your Surroundings:Look around! That pen in your pocket? Instant weapon. That chair? Barrier between you and the bad guy. Be resourceful and creative! 🪑✏️ Practice Makes Prepared:Drill, drill, drill. The more you practice, the more instinctive these moves will become. And remember, it’s not about being perfect; it’s about being prepared. 👊

One early morning, a woman in our community, let's call her Sarah, experienced something that serves as a critical lesson for us all. Sarah loves her morning jogs on the trail. They’re her time to clear her head and start the day with a burst of energy. But this particular morning was different. As she jogged along, lost in her thoughts, a young homeless man appeared seemingly out of nowhere. Before she knew it, he grabbed at her and managed to secure wrist. Panic surged through her, but Sarah didn't freeze (thank God). She twisted her wrist sharply, breaking free from his grip and took off running. She didn't stop running, using the adrenaline to propel herself forward, putting as much distance as possible between her and her attacker. The man followed her for a short distance, but she managed to reach a more populated area, eventually finding safety off the trail. Sarah’s quick thinking and presence of mind saved her from a potentially dangerous situation. Her story highlights the importance of being prepared and staying aware of your surroundings, especially when jogging in areas that might not be entirely safe. Here are some practical tips to stay safe while enjoying your outdoor exercise: Run with a buddy: There’s safety in numbers. If you can, jog with a friend or join a running group. Not only does it make the run more enjoyable, but it also reduces the risk of being targeted. Stay alert: Keep your senses sharp. Avoid using headphones, or at least keep the volume low enough to hear what’s happening around you. Being aware of your surroundings is your first line of defense. Vary your routine: Don’t stick to the same route every day. Changing your path makes it harder for anyone with ill intentions to predict your movements. Carry a safety device: Personal alarms, whistles, or pepper spray can be effective deterrents. Make sure you know how to use them and keep them easily accessible. Trust your instincts: If something doesn’t feel right, it probably isn’t. Don’t hesitate to cut your run short or change your route if you feel uneasy. Learn basic self-defense: Knowing how to defend yourself can make all the difference. Simple techniques, like breaking free from wrist grabs, can be lifesaving.

Hey Krav Maga Warriors, Today, we’re turning an unexpected move into an evasive maneuver worthy of a Krav Maga master. Let’s talk about “Krav Chaos” – a quirky but potentially life-saving technique. The Krav Chaos Maneuver: Imagine this: You’re in a sketchy situation. Your opponent approaches aggressively. Instead of a standard block, you execute the Krav Chaos. Here’s how: 1. Hands Out: Instead of keeping your bare knuckles by your face, extend them in a de-escalation posture. This looks non-threatening but keeps your guard up. Continually move your hands and keep them up, out and relaxed. Use them to trap, block, deflect and strike. 2. Point and Distract: Use early distractions when pre-conflict indicators suggest trouble. Point behind your attacker and shout, “Look out!” then either strike or take off. Point off to the side and immediately deliver a kick. These distraction techniques may sound unrealistic, but they can work in the street. Especially when you point and say, “Oh man, don’t turn around, it’s the police!” They are going to take a quick peak behind. 3. Slips, U-Slips (Bob and Weave), Back Slips, and Shuffles: Utilize boxing techniques to dodge attacks. In addition to a 360 defense, consider executing a “U” slip or “bob and weave” to avoid a haymaker or wide punch. Think about a traditional slip with a downward shoulder pop toward the opposite knee (with an inside defense if you want) or a backward slip to avoid a straight punch. Don’t forget the forward shuffle to gain distance when you’re on the attack and the backward shuffle to avoid some lower body strikes. 4. Quick Pivot: Use a swift turn to position yourself for a counter-attack or escape. Don’t stay in the same place. Papa was a Rolling Stone…and so are you! Keep moving and pivoting. Change angles after you strike. Whether you are on the defensive or have moved to offensive, change your direction and your angle. Why It Works: • Early Distraction: Use subtle distractions before the conflict escalates. • Evasion: Utilize boxing-inspired dodges and slips to avoid incoming strikes. • Positioning: Gain a tactical advantage by moving to a better spot. P.S. That spot is only good for about ½ second. Then you’ll need another good spot. Why It’s More Than Just a Joke: The Krav Chaos might sound funny, but it’s rooted in practical self-defense. Unpredictability can be a game-changer, and this move teaches you to stay alert and think outside the box. The essence of Krav Maga is using everything at your disposal to defend yourself, including early distractions and evasive maneuvers. From the outside, the Krav Chaos may look like pure mayhem. But as a Krav Maga practitioner, you know that within this apparent chaos lies calm and calculated action.  You live in this world. You train and breath for this! Embrace the chaos and make it work in your favor. The more you train in Chaos, the more it looks organized and recognizable.

Welcome to the front line of urban combat readiness. This isn't just about techniques; it's about survival, mental toughness, and quick adaptation to the unpredictable streets. Here, we talk straight, train hard, and stay ready for anything. In urban combat, every alley and corner can present a new challenge. It's about close encounters, unexpected elements, and making split-second decisions. Think of the city as your chessboard – you need to know it like the back of your hand. First off, keep your eyes open and your mind sharp. Street combat demands situational awareness at all times. You don't just look; you observe. You don't just listen; you hear. This is about sensing danger before it senses you. Breathing isn't just for staying alive; it's for keeping your head when things get tough. Learn to control it. In through the nose, out through the mouth. Keep it steady, keep it calm, and keep control. You're as good as your training, so make it count. Train like you're in the thick of it. Physical strength, mental resilience, tactical smarts – sharpen them all. And remember, street fights aren't choreographed. Be ready to adapt, improvise, overcome. Toughness isn't just physical. It's in the mind. Build it with visualization, meditation, and scenario planning. The battle is won in the mind before it's fought on the streets. Don't go it alone. Teamwork is your armor, and communication is your weapon. Clear, quick, and to the point. That's how we operate. That's how we survive. Get comfortable at training under duress and become a confident and ready Individual, ready to take action if necessary with quick, fast, and efficient movement to NOT become the victim. - Sky Benson

The article below entitled “An Offensively Defensive Strategy: Attack the Attacker” was written by David Kahn and is an excerpt from his book, “Krav Maga: Fundamental Strategies”(https://u5075741.ct.sendgrid.net/ls/click?upn=lPE3aYIJ1ZBPjjqSIFtcYXLs3BBJ0lXCEMzpPzQVpf1t0Hy2-2FifMqlmHoD1BeW0DhW-2FI8Iwg76sLfxHg4YLLj2c4QBq-2FK8vx4ZvCVBz0tEHXJzsMawGg0n2TygcXgoKyWc3ylnPZL6FCj-2BFoqlGVt0tunXWXw3CuLNQfyPWwHrAxDbC6bdO6geL7lYRQNZIO9U0FiYhbXW5pdc-2FI8g4dwQbfSjZ-2FyfqO6Y5y7JcCLaoC-2BWi0GxcdpcFoA9fcAyvGGmxu6r2sRJ0QWuvq45mhN95FOBRiY0E-2BopBUiwlGQo4-3DtHvP_0-2F-2Fcz5oPhU8glUNV-2FQbrOul181u0wUUZxACPAtbuaFLPz36f3Zabh8kZt6o8F5w8d2x59LjDJMXcBfl6kU7fipZsDWohC4p3IpWWilR6WZBGPK7QUADhr4g-2BDz-2BGbC507BZwrUXto4Xcfvp5HK2AH-2Bxe8ZZg-2Fqn6U4-2FGPbcvLzyQTvBioGeoTw9qqLmHB1dmX3dL9eSa5tk3ZOKwiqVO5OKOqsri7RCgGtpBTMEMqdaBUzlmty5TjHgn-2BK9YKgnC1mxVnsCqg-2FYRuYMRBugundC2Ap-2F-2FgEoEaLxOoSPjX9NgS4vBdrifF-2BQAw5qBlz3c) (copyright David Kahn, 2021 – used with permission).  The topic is important as it used to be a relatively straightforward concept, especially when Krav Maga was primarily created for the IDF. Someone looks like they’re going to be attacking you – strike first. They’re wearing enemy uniforms you don’t need to know much more than that. It used to be taught as “pre-emptive striking.” Today, as David Kahn discusses, defending has a clear legal advantage over pre-emptive attacking. It is becoming less common to hear responsible Krav Maga instructors (especially in the United States) focus on pre-emptive striking. We have a responsibility to mention and teach it, but worry that students will take the offensive and “pre-emptively” and seriously injure someone and be proven to be the attacker. David’s proposal of how and when to “attack the attacker” is a great bridge between the practical, safe, and legal. An Offensively Defensive Strategy: Attack the Attacker “Because of Israel’s small geography and condensed population centers, the Israeli defensive mindset is to preclude any fight from happening on Israeli soil. In other words, don’t absorb an attack. The doctrine of the Israel Defense Force (IDF) is to take the fight to the enemy outside of Israel’s borders. Violence in the Middle East is usually curbed by one inalterable fact: fear of greater counter-violence. The same intuitive reasoning holds true of street violence: if someone doesn’t think he can win, he won’t attack. Accordingly, the IDF’s policy is to initiate action against a threatening or attacking enemy—on his turf whenever possible. Israeli Krav Maga is an extension of this doctrine: attack the attacker. Avoid absorbing damage and use counter-violence to preempt an attack or, if necessary, utilize a combined defense and attack. A preemptive self-defense strategy (attacking the attacker during his preparation to assault you) is vital.  Translated from the macrocosm of war to the microcosm of hand-to-hand combat, the principle of attacking the opponent with all synchronized facets of your combat arsenal (all of your limbs) interchangeably without pause focusing on deliberate anatomical targeting (not sideshows against hardened anatomy) is designed to overwhelm an adversary and not give him firm footing to fight back.  Tactically, especially when ambushed, you may not always be able to attack the attacker. In other words, you may not be able to preempt and prevent an initial violent onslaught. Rather, you may have to stop an attack as close as you can to its inception and then overwhelm the attacker with your own superior counter-violence. Alternatively, if you recognize an imminent threat or someone spoiling for a fight, you may wish not to initiate, but rather wait with maximum preparedness. If you cannot de-escalate the situation to avoid violence, this strategy allows you to bait him advantageously for him to commit to an attack.  By waiting for him to initiate the attack, his actual physical committed movement provides you with an opening to administer a devastating counterattack. (Note: Once again, this might not be the wisest strategy if you are facing multiple assailants.) Of course, always bear in mind that defending rather than attacking often has a clear legal advantage:  any witnesses are likely to confirm that you were not the aggressor.  In short, if you are caught unaware or recognize the incoming attack late or are simply in a defensive position poised to counterattack, you must capitalize on the advantageous small window of opportunity that defending any attack affords. An attacker, by closing the distance or extending a limb, will present a vulnerable anatomical target for you to immediately damage. You need to pounce on it.  If you must redirect an attack using your limbs, you will fleetingly expose a vulnerable anatomical target. Damage it.”  David Kahn is the US Chief Instructor for the IKMA under Haim Gidon and the author of multiple best-selling Krav Maga books. David teaches law enforcement and military/security units at the local, state, and federal level. He is on the FIMA Board of Directors and the Director of FIMA’s International Combative Tactics Association. Recognizing imminent threats and excelling in situational awareness is a skill that Krav Maga can help develop. It is one of the many mindsets benefits from Krav Maga that is discussed in the upcoming book, Krav Mind.  UFC Hall of Famer and Krav Maga instructor, Bas Rutten says, Krav Mind is “A Must Read” and David Kahn wrote, "I highly recommend this insightful, compelling book; a truly great addition to the Krav Maga world!"  Krav Mind will be available on Amazon October 15th, 2023 at $19.99. For the next few weeks, you can pre-order a signed copy of Krav Mind for just $12.99.(https://u5075741.ct.sendgrid.net/ls/click?upn=lPE3aYIJ1ZBPjjqSIFtcYaEnzl58SC-2BsM8POerb9ASlmlNwHKNQ8zbtHZUp4XwTkQSKZ979LBbXe2is84Ye-2B-2Bw-2FlxL4Q-2BWERpFqSvrCMWTZ2Np5QWqzQMIZPIs9xOgm6QDN9tm5Rl-2B7MqcqJBVZFW37kpQW2JW19j-2BAhOwLxB1TleU9B6N7J5JPVO9ZpdW8jcmv__0-2F-2Fcz5oPhU8glUNV-2FQbrOul181u0wUUZxACPAtbuaFLPz36f3Zabh8kZt6o8F5w8d2x59LjDJMXcBfl6kU7fipZsDWohC4p3IpWWilR6WZBGPK7QUADhr4g-2BDz-2BGbC507BZwrUXto4Xcfvp5HK2AH-2FcgBQZ4lFTyMuSyLVOvbAA2q34-2Bd05aBYvFGR-2BrtWlmLO730k5y6WLj75EEJ70Z10jY85KLJbI7pAB-2BGNrHNa-2Bw1CFA82FbQmjrSYarBM5By1PX3Mo5IBcbGQK7Q0WSTYYNFh9h6OKx5TGcxhbb87-2FaEuuEqjlz6sryWsoic3Ja) If you’re a Krav Maga student (as we all are) these are essential pearls of knowledge about Krav Maga. If you’re also an instructor, you owe it to your students to know the mental side of Krav Maga and how to apply the lessons to the rest of your life. Krav Maga is more than just a physical discipline and a set of standard techniques. It is just as much a mindset. Bas Rutten exemplifies someone who knows the mental and physical game. He’s had his share of fights in and out of the octagon. To stay in the best physical condition possible requires a few things. First, excellent respiratory capacity – the lungs are a large organ that can be exercised and strengthened like any muscle. Your lung capacity can be improved, which will enhance your whole cardio ability to last longer in training and perform better both in class and on the street when you really need it. The Bas O2 Trainer is a fantastic and proven system. ORDER HERE (https://u5075741.ct.sendgrid.net/ls/click?upn=lPE3aYIJ1ZBPjjqSIFtcYTCZpJSvdvuahD6fbJf-2BC08YD8E8DV0cTddVNtrzXAFele_E_0-2F-2Fcz5oPhU8glUNV-2FQbrOul181u0wUUZxACPAtbuaFLPz36f3Zabh8kZt6o8F5w8d2x59LjDJMXcBfl6kU7fipZsDWohC4p3IpWWilR6WZBGPK7QUADhr4g-2BDz-2BGbC507BZwrUXto4Xcfvp5HK2AH2WqkZ8QERx84AkqkRAE6GPYjsd3uKwtcTaHvJc2-2FjwHTUPKHfUYMXeO8EkUmqn4FLJHLzAiCx5tY3HYpE1NDTHwC-2BelkQ7IoIxWTTBWIcHiJxj0VScqukagBvhoPVDyJReZ2IuFlIv-2ByTl35yetygH6Gu3pkhc6wV8dHhXJ7ciq) Use code KRAV10 and save 10%. The other facet of creating strong physical foundation is what’s on the inside. What is the fuel that you’re using to drive this body. We’ve found the best supplements with the highest rating (in the USA) allowing them to be listed in the PDR – Physician’s Desk Reference, which is usually restricted to prescription medications. These are the ONLY supplements that guarantee to improve your body’s ability to fight oxygen-free radicals. Find out more here.(https://u5075741.ct.sendgrid.net/ls/click?upn=lPE3aYIJ1ZBPjjqSIFtcYXIBsYncrEolWtr7pFdOCagpHPPJ30lBJ5TGHWdlEORZmkI1mdSUK7Yw4RMP11HWptjlKZCaNQpEgrdLj47iWX9Hg7amBwv5EHmPSs2EJ6Da9iWfvgyYB3yERBiCM-2FzZCxSTapaqAv8fRYeIXjaoieVXUhabgf01V1a8TolruJCe9iAX_0-2F-2Fcz5oPhU8glUNV-2FQbrOul181u0wUUZxACPAtbuaFLPz36f3Zabh8kZt6o8F5w8d2x59LjDJMXcBfl6kU7fipZsDWohC4p3IpWWilR6WZBGPK7QUADhr4g-2BDz-2BGbC507BZwrUXto4Xcfvp5HK2AH7NtwIZWDdhA7TCoDBReVMsYqFNxbpOzC-2BzUdQklWCUc-2Ff3vLt3IQ1lzTThBlaNbfCDDy6UFmOu0OFyOOxdeRc0FDPo0Ju-2B5944zbJ6xb4UkZjbg4ufD3qXNieBGzB6tOk5SxOJAwkMoD0salPdEpnuN77LmsKWdzMcsHVQblpMI) Stay safe, train hard. Lori

Back To School Safety Back to School Safety Tips It’s that time of year again when parents and children across the country are preparing to go back to school. As part of our commitment to overall campus safety, ADT would like to help you with your preparations by offering these simple safety tips. School Zone Driving Safety Tips Be on the lookout for school zone signals and ALWAYS obey the speed limits. When entering a school zone, be sure to slow down and obey all traffic laws. Always stop for school busses that are loading or unloading children. Watch out for school crossing guards and obey their signals. Be aware of and watch out for children near schools, bus stops, sidewalks, in the streets, in school parking lots, etc. Never pass other vehicles while driving in a school zone. Never change lanes while driving in a school zone. Never make U-Turns while driving in a school zone. Never text while driving in a school zone. Avoid using a cell phone, unless it is completely hands-free, while driving in a school zone. Unless licensed to do so, never use handicap or emergency vehicle lanes or spaces to drop off or pick up children at school. Riding Your Bike to School Check with the school to make sure your child is allowed to ride their bicycle to school. Some schools do not allow students to ride bicycles to school until they reach a specific grade. Make sure your child always wears a bicycle helmet! Failure to wear one could result in a traffic citation. Furthermore, in the event of an accident, helmets reduce the risk of head injury by as much as 85 percent. Obey the rules of the road; the rules are the same for all vehicles, including bicycles. Always stay on the right-hand side of the road and ride in the same direction as traffic. Be sure your child know and uses all of the appropriate hand signals. Choose the safest route between home and school and practice it with children until they can demonstrate traffic safety awareness. If possible, try to ride with someone else. There is safety in numbers. Playground Safety MA supervisor must always be present when children are at the school’s playground. Make sure your school has someone who monitors the playgrounds at all times. Playground equipment should be surrounded by shock-absorbing material that is at least nine inches thick. Protective surfaces should extend six feet in all directions around the playground equipment. For swings, it should extend twice the height of the set. Due to strangulation hazards, do not attach ropes, jump ropes, clotheslines, pet leashes or cords of any kind to playground equipment. Be watchful of sharp edges or points on equipment. Alert the school if you notice anything strange about the playground equipment at your child’s school. Spaces that can trap children, such as openings between ladder rungs, should measure less than three and a half inches or more than nine inches. All elevated surfaces, such as ramps, should have guardrails to prevent falls. Walking to School Leave early enough to arrive at school at least 10 minutes prior to the start of school. Use the same route every day and never use shortcuts. Go straight home after school. Do not go anywhere else without permission. Always use public sidewalks and streets when walking to school. Demonstrate traffic safety awareness and pick the safest route between your home and the school and practice walking it with your children. Try and walk to school with other students. There is strength in numbers. Teach your children to recognize and obey traffic signals, signs, and pavement markings. Only cross streets at designated crosswalks, street corners and traffic controlled intersections. Always look both ways before crossing the street and never enter streets from between obstacles like parked cars, shrubbery, signs, etc. Always walk and never run across intersections. Avoid talking to strangers. Teach your children to get distance between themselves and anyone who tries to approach or make contact with them. If a stranger does approach your child, make sure they know to immediately report the incident to you or a teacher. Teach your children to never get into a vehicle with anyone, even if they know them, without your permission. Clothing and School Supplies To prevent injury, backpacks should have wide straps, padding in the back and shoulders, and should not weigh more than 10 to 15 percent of a child’s body weight. When placing items in a backpack, place the heavier items in first. The closer the heavier items are to a child’s back, the less strain it will cause. Children should use both backpack straps and all compartments for even distribution of weight. Remove drawstrings from jackets, sweatshirts, and hooded shirts to reduce the risk of strangulation injuries. Art supplies in the classroom should always be child safe and non-toxic. Be sure they have “CONFORMS TO ASTM D-4236” on their packaging. Make sure your child’s school is up-to-date on the latest recalled children’s products and toys. School Bus Safety Make habit of arriving at the bus stop at least five minutes before the scheduled arrival of the bus. Make sure your child stays out of the street and avoids excessive horseplay while waiting for the school bus. Be sure the bus comes to a complete stop before getting on or off. When riding the bus, make sure your child understands they must remain seated and keep their head and arms inside the bus at all times. Do not shout or distract the driver. Do not walk in the driver’s “blind spot” — this is the area from the front of the bus to about 10 feet in front of the bus.

Total Body Conditioning: Unlike many traditional martial arts that focus primarily on specific muscle groups, Krav Maga engages your entire body. From striking and kicking to grappling and ground techniques, Krav Maga demands a balanced and comprehensive approach, resulting in improved overall strength, endurance, and flexibility. High-Intensity Interval Training (HIIT): Krav Maga training incorporates explosive bursts of energy, quick movements, and rapid transitions between different techniques. This dynamic nature creates an intense workout that elevates your heart rate, boosts cardiovascular fitness, and burns calories efficiently. HIIT training is known to maximize fat burning and enhance metabolic rate even after the workout is over. Realistic Self-Defense Movements: Unlike many martial arts that focus on forms and stylized techniques, Krav Maga emphasizes practical and effective self-defense movements. Every Krav Maga technique is designed to be efficient, using natural body mechanics and instinctive reactions. By practicing these functional movements, you develop real-world strength and coordination that can be applied in self-defense. Mental and Physical Adaptability: Krav Maga teaches you to think on your feet and adapt quickly to changing situations. As you train, you develop a heightened sense of situational awareness, reflexes, and decision-making skills. This mental agility, coupled with the physical demands of Krav Maga, challenges your body and mind in unison, improving coordination, reaction time, and cognitive abilities. Stress Relief: Krav Maga serves as an excellent stress reliever, allowing you to channel and release pent-up energy and tension in a controlled environment. The intense physical training helps reduce stress hormones, promote relaxation, and improve overall mental well-being. Practical Fitness for Real Life: Krav Maga's emphasis on real-world scenarios means that your physical fitness directly translates into practical applications. The workouts are designed to prepare you for the unexpected challenges of everyday life, whether it's defending yourself in a dangerous situation or simply being fit and capable in your day-to-day activities. Krav Maga's ability to provide a complete and effective workout lies in its realistic training methods, functional movements, and mental engagement. It pushes your physical limits, challenges your abilities, and equips you with the tools to protect yourself while improving your overall fitness. To get the best Krav workout possible, experts recommend mixing things up using resistance and weight training, and try to make all your exercises functionally appropriate. If you’re trying to incorporate more functional fitness equipment into your workout try using this very cool, high-quality functional fitness equipment. Make training at your school with your Power Systems Equipment a healthy part of your Krav Practice. Don’t train continuously. Occasionally take a short break to eat a meal, say hello to your family, do a little work at your day job and then get back to it. Remember, the benefits of Krav Maga extend far beyond the training mat.

In Krav Maga we stress mindset.    The correct mindset is defined as "a fixed mental attitude or disposition that predetermines a person's responses to, and interpretations of situations"   So what does this mean and how does it relate to Krav Maga? Well, that goes back to a when and why we would use Krav. Specifically, situations where tensions are high and potentially escalate to physical confrontation. Someone wants to hurt you. Their reasons are irrelevant. If a situation escalates to you needing to defend yourself you need to be able to switch your attitude or disposition appropriately. When we instill and reinforce mindset in class its because this helps you 'respond and interpret the situation' appropriately. It reminds you of what's important and what you are fighting for.   Your life? Your Family?   You have to be in it to win it. Some of our favorite ways to promote the correct mindset is through some quotes like "Do whatever you have to do to get home safe", "Make them pay for ever thinking it was okay to put their hands on you", "attack the attack" and lastly "You have to be just as aggressive, if not more aggressive than your attacker"!   If you ever find yourself in that situation, you need to be ready to go. There is no time for hesitation, no second-guessing. Training your body and your mind so one may walk in peace! Written By Jessica H

The 10 Best Handguns for Women in 2023 Women have become one of the largest demographics — if not the largest — for buying firearms and training in recent years. Oftentimes, husbands, boyfriends, and other well-meaning but under-informed male influences, try to help by (a) buying the special woman in their life a firearm — a handgun specifically, and/or (b) trying to teach her how to shoot. We’ll save the latter for another time. For now, we’ll take up the former with a list of the best handguns for women. Many women come to our entry-level handgun classes. A handful have either purchased a gun or had one purchased for them, or maybe even inherited one. In most of these cases, the husband or boyfriend said, “This is the one you need. It’s small and you’ll like it.” And so the women will show up with a small-framed, small-caliber semi-automatic pistol or revolver that is neither ergonomically friendly nor conducive to comfortable, accurate shooting. Some women also have relatively weak hand strength and may be sensitive to recoil and concussion. In short, the gun that was purchased on their behalf is unusable for them — I’ve seen this many times. My goal today is to empower women to decide for themselves which handgun is best for them and to help make the shopping process easier by narrowing down the options. Shopping for a Gun: Considerations for Women When looking for a handgun, there are some important questions to weigh: What will I be using it for? Personal protection is generally the answer. Where will I keep it? On me? In my purse? By the bed? How does it feel in my hand? Too big? Too small? (Smaller guns are frequently more difficult to control and often don’t pack the “punch” needed for a successful defense.) How does it look? Whether traditionalists like it or not, how a gun looks is also an important factor for any gun owner. Women also have different needs in carrying a concealed handgun in terms of complementing their wardrobe. Men adhere to a fairly standard dress code, whether it’s for work, casual, or formal attire, while women wear a wide variety of styles, from form-fitting stretch pants to loose tunics or dresses. Most firearms manufacturers all have some type of reliable defensive handgun available. While there are differences, most are similar but with enough differences to make it worthwhile to shop around. However, with so many choices available, it can be overwhelming to go shopping for a gun. Gun stores want to sell you a gun — any gun generally — but the scrupulous ones will take their time and ask you the necessary questions and try to get you what you really need. The rest, unfortunately, tend to be pontificators, who can offer nothing more than an opinion based on their minimal experience. The most reliable way to determine what women consider to be the best handguns is to note what they actually use. And as a firearms instructor, that’s something I can bring to the table. The Best Handguns for Women 2023 These recommendations are based on the top-selling handguns as well as the types of firearms that women are carrying in our classes. While there was some consensus, the field varied — from a two-shot, 2.5-inch barreled .38 special/.357 magnum to full-sized law enforcement semi-automatic duty guns. Our list takes into account size, caliber, ergonomics, ease of operation, and popularity, and it contains a variety of guns that many women have found easy to use (i.e., shoot and carry). The list contains smaller guns that use the .380 caliber cartridge, which is generally considered the minimum for a self-defense cartridge. Many knowledgeable folks prefer and recommend the 9mm as the minimum (myself included) but, with upgraded ammunition, the .380 can be effective within its limitations. So without further ado, here is this year’s list of the best handguns for women. Best Semi Auto Handguns for Women #1 Glock 19/19x – 9mm Source: Glock This is a well-sized gun in terms of versatility that is popular for self-defense. Popular among women because of its size, it is also one of the best-selling firearms in the U.S. because of its availability, magazine capacity, and reliability. #2 Glock 43 – 9mm Source: Glock This has a smaller frame than the model 19, and with a single stack magazine, it is ultra-concealable. The textured grip surface allows for comfortable and reliable operation of the pistol regardless of one’s hand size. #3 Sig Sauer 320 – 9mm Source: Sig Sauer This comes in a full size and the X Compact, with the X Compact being similar in size to the Glock 19. This gun is too big for pocket carry but will work great for inside the waistband (IWB) carry or any kind of outside the waistband carry. #4 Sig Sauer 365 – 9mm Source: Sig Sauer This micro-compact, slim 9mm pistol is easily concealed and comfortable for small hands. It’s lightweight yet well-balanced, and with its extended capacity (10 rounds) magazine and smaller size, it’s ideal for concealed carry. #5 Smith & Wesson Shield – 9mm Source: Smith & Wesson The Shield is a lightweight, slim 9mm pistol that’s easy to shoot and very concealable. With a grip width of less than an inch, it’s perfect for shooters with smaller hands. The Shield also offers a longer grip height, resulting in a better grip, and recoil control. #6 Smith & Wesson Shield EZ – .380 Source: Smith & Wesson The 380 Shield EZ is designed for easy use and maintenance. It features an easy-to-load magazine and an easy-to-manipulate slide. The Shield EZ is suitable for concealed carry or home protection and is a great choice for beginning shooters. #7 Ruger LCP Max – .380 Source: Ruger This definitive pocket pistol features raised cocking ears and functional serrations for easy slide manipulation, an improved feed ramp, an upgraded sighting system, and increased magazine capacity. It’s ready for concealed carry. #8 Ruger Max-9 – 9mm Source: Ruger Ruger created this 9mm micro compact with a 12-round capacity, and a slim profile specifically for concealment. #9 Springfield Hellcat – 9mm Source: Springfield Armory With its smaller grip, short overall length, and a high-capacity magazine, this gun is a popular concealed carry option. Some users report snappy recoil and slight slide tension, but it’s still a top choice for everyday carry. Revolvers Some women prefer the ease of use, familiarity, and reliability that comes with a revolver. I’ll confess, I really like revolvers, but the increased ammunition capacity and concealability is what turned me into a semi-auto devotee. However, I still own and carry a couple of different revolvers when necessary. #10 Smith & Wesson 442 – .38 special Source: Smith & Wesson The Model 442 is the perfect choice for those who want a lightweight and easy-to-carry revolver. The enclosed hammer makes it reliable and easy to use. Its compact size makes it a natural for concealed carry, but it only has a five-round capacity. Other Handguns for Women There are dozens of other perfectly acceptable firearms you can choose from besides the above (see this list). My recommendation is to shop around (think shoes) and find one that fits your needs, physical size, comfort, and ability to shoot it well. So … What’s the Best Gun for a Woman? Is it a small frame, .380 semi-automatic or a .357 magnum revolver? The answer is, “Yes. Maybe. It depends.” Both fit the bill as a legitimate self-defense gun but are miles apart in regard to size, capabilities, concealability, ergonomics, etc. In the end, it usually boils down to the old saying, “It’s not the arrow; it’s the Indian.” While equipment can have a large impact on how well you operate the firearm you choose, it takes training and practice to become truly proficient. There are no “bad guy–seeking bullets.” That being said, you should opt for a gun that is totally reliable and one you will actually carry with you in case the need arises. A .380 in your pocket in the Wal-Mart parking lot is better than a .357 magnum in your nightstand. How to Choose a Gun and Gun Equipment There are dozens of worthwhile handguns available. Based on my experience, I offer the following advice when trying to choose one: You can’t go wrong with a polymer-framed, high-capacity 9mm handgun. Just about every major firearms manufacturer makes one. Choose a gun that fits your hand. Too big or too small will cause discomfort shooting and carrying and you won’t practice with it. Stay away from the smaller guns (i.e., sub-compacts) unless you have no other choice. Also, stay away from sub-caliber guns, such as .22 cal., .25 cal., .32 cal., etc. The best way to carry a gun is on your person attached to a good belt. If that’s not an option, there are many other choices. Gun Goddess, Flashbang, The Well Armed Woman, Alien Gear, and Dene Adams all offer quality, concealed carry equipment for the female shooter. If purse carry is your choice, several companies offer attractive and secure purses for off-body carry. They include Crossbreed Holsters, Coronado Leather, Elegant and Armed, and Urban Carry. Buy quality equipment. Don’t spend several hundred dollars on a handgun and then $20 on a holster. That’s like putting used tires on a Ferrari! Handguns vs. Other Self-Defense Weapons for Women While the handgun is generally considered the most powerful option for personal defense, it would be wise to have other options available. For example, there may be a circumstance where you’re not able to access your gun, you may not be able to use your gun because of a crowd, you may not have your gun with you, or the gun may not be the answer to your problem. Building a “layered” self-defense plan by having fewer lethal choices available — such as a flashlight, pepper spray, a self-defense keychain, or empty-hand skills — is not only smart, it also gives you a wider range of options. Not to mention, brandishing a gun to threaten someone can get you jail time in many places. Less lethal tools such as a safety keychain (I’m partial to MUNIO, which I’ve integrated into my own women’s self-defense curriculum), when used correctly, offer a viable alternative for those not inclined to train in empty-hand combatives or the martial arts or to carry a firearm. As with any effective self-defense system, the MUNIO relies on simple, easy-to-learn and execute techniques that allow you to inflict injury if necessary. But, more importantly, it gives you the ability to create space and the opportunity to escape. Self-Defense Weapons for Women Whatever handgun or non-lethal everyday carry tool you choose, do your homework, seek out professional training, and practice. Empowering yourself and loved ones with self-defense tools and techniques is critical in today’s world and will help make our communities safer, one woman at a time. About the Author Gary J. Glemboski began his five plus decade relationship with firearms and martial arts at the age of ten. After graduating from high school in 1971, he joined the Marine Corps and, in 1978, he entered the law enforcement field and found a second home with the 11th SFG (ABN), U.S. Army Reserve. As a SWAT officer for 25 years, he spent time as a sniper, entry team member, training supervisor and eventually, team commander. In 1968, Gary began his martial arts training and during his competition career, he won over 100 awards at all levels of competition and has trained hundreds of students and run several schools. He was the top-rated light-heavyweight in the Southeast Karate Association and rated in the top ten in the southeast region in Karate Illustrated Magazine. Gary retired in 2022 after 43 years in law enforcement. He is currently the director of Global Tactical Training Group in Savannah, GA, offering instruction in firearms, combatives, women’s self-defense (including MUNIO Self Defense Workshops), home safety, first-aid and situational awareness.

Preventing Sexual Assault: Know the 3 “P”s This April marks the twenty-second year of Sexual Assault Awareness Month. Every 73 seconds, someone in this country is sexually assaulted. That amounts to 433,648 victims (age 12 or older) of rape and sexual assault every year in the United States. In light of this staggering number and in honor of this important month, it’s time we understand the extent to which people are impacted by sexual violence and learn some strategies for preventing sexual assault. Let’s face it, sexual assault impacts everyone. No, I’ve never been a victim of sexual violence, but I have absolutely been impacted by it. As a retired law enforcement officer, I’ve comforted victims and listened to them as they shared their experiences, cried with them, tried to reassure them, and did the best I could to use the process of law to ensure the perpetrator wouldn’t harm them or anyone else in the future. I would do anything to have been there to prevent them from becoming a sexual assault victim in the first place. While it’s impossible to change the past, we can help prevent sexual assault in the future. This has been my goal as a self-defense instructor, and now it’s my goal as the author of this article. What Is Sexual Assault? Sexual assault or sexual violence is sexual activity obtained without the consent of the victim. I begin every self-defense class with the same story — that in almost 40 years of law enforcement, like any other officer, I responded to and investigated numerous instances of sexual assault. Anyone, regardless of their gender, social status, sexual orientation, race, or age, can be a victim of sexual assault. In most sexual assault cases, the perpetrator was known to the victim or was in a relationship with them. Some were trusted friends, and some were complete strangers or someone they had just met. Nearly 85 percent of sexual assault victims knew their perpetrator before the attack. Types of Sexual Violence Sexual violence can occur in person or online. Incidences of sexual violence may include: Rape Sexual assault, with or without penetration Child molestation Indecent exposure Cyber flashing Female genital mutilation Sexual harassment Strategies for Preventing Sexual Assault The “3 D’s” (Direct, Distract, and Delegate) are often taught in training college students, faculty, and staff on how to combat sexual assault and domestic violence on campuses. Well, my martial partner, Master Dawn Holben, and I teach the “3 P’s” of sexual assault prevention in our women’s self-defense classes — Prepare, Prevent, and ultimately Prevail. Prepare Preparing can mean lots of things — from mentally preparing for an attack to taking self-defense classes that teach you how to physically disable an attacker or get away safely. In our women’s self-defense classes, we focus on interrupting the attacker by being prepared with a plan. After all, an attacker has a plan, and it doesn’t include the victim fighting back or thwarting them. Surprise them with a plan of your own. I believe a big part of being prepared lies in making the decision ahead of time that you won’t become a sexual assault victim — or you won’t ever be one again if you have been. In martial arts, learning a few select “go to” moves, and having the right tools can have a major impact on which direction a potential sexual assault can go. And yes, I’ll say it because I believe it: carrying and practicing with a MUNIO, a discreet, non-lethal self-defense keychain, is one of the best things you can do short of taking the time to completely learn a martial art or take self-defense classes, something we encourage every woman to do. Prevent The best way to prevent sexual assault from occurring is to prevent placing oneself in a dangerous or compromised position in the first place. While this may be the most obvious strategy for preventing sexual violence, you can substantially lower your risk of sexual assault by taking the following precautions: Avoid going out alone at night. Avoid alcohol and drugs so you can stay alert and in control of your environment at all times. Create boundaries as early as possible and communicate them firmly. Trust your intuition; get out of any situation where you feel uncomfortable. Assert yourself — being passive can often be misinterpreted as giving consent. If you’re being pressured into sexual activity, firmly make your wishes or limits clear to the other person. Prevail Only in very few sexual assault cases who didn’t receive prior training did I see a potential victim prevail. For those that did, there seemed to be one similarity between them: they fought back and refused to be a victim. It’s not always possible to fight back, especially when the perpetrator is a lot bigger than you or is under the influence of drugs or alcohol, but sometimes it is possible, and you should absolutely do everything you can to escape or disable your attacker. Learn the basic self-defense moves, which anyone can do. Whether it’s elbowing your attacker, striking them in the eyes, or headbutting them, these simple moves can take the perpetrator by surprise and help you escape safely. With some training and learning how to use a self-defense weapon, I believe anyone can be empowered to prevail over their attacker in the case of sexual assault. Sexual Assault Awareness Month: Let’s Write An Alternative Ending It’s our hope and prayer that we can prepare, prevent, and prevail over the blight of sexual assault in our homes and communities. This Sexual Assault Awareness Month, take the steps you need to ensure you’re prepared for and protected from sexual violence, and encourage your loved ones to join you. -- Master Bruce Rubinberg FEKS MARTIAL ARTS CENTER 18478 Forest Rd Forest, VA 24551 434.219.4207 www.lynchburgkarate.com

Parking Garage Safety Tips from a Self-Defense Instructor In all my years of teaching self-defense, I’ve found parking garages to be one of the greatest safety risks. After all, they represent everything common sense tells us to avoid — dimly lit, unmonitored areas and isolation — making it a perfect spot for “bad guys” to hide and attack helpless victims. Not surprisingly, the FBI considers parking areas to be one of the most dangerous places — nearly 10 percent of all U.S. violent crimes occur in parking lots for a total of 130,000 violent crimes per year, which may involve anything from carjacking and armed robbery to kidnapping and murder. Despite the risks, we often find ourselves having to use parking garages after dark. Unfortunately, they are a necessary evil that can’t always be avoided. The good news is that most of the time, there aren’t bad guys waiting to jump out at us from the shadows. However, we must be ready for all possible circumstances. The following parking garage safety tips can help ensure you’re mentally as well as physically prepared for a worst case scenario. How to Stay Safe in a Parking Garage – Avoid Parking Lots at Night Alone If you must venture into a parking garage after dark, it’s always best to have a companion. There’s always safety in numbers. However, I realize that having another person with you isn’t always possible. If you must go it alone, consider shopping during daylight hours, when criminals are less likely to attack. Picture Yourself Being Followed Do you ever get the feeling that you’re being watched or followed? Why not embrace it? Since it’s hard to eliminate this fear in a creepy parking garage, one of the best ways I deal with it is to mentally visualize being followed. I understand this exercise will be uncomfortable for many of us. While it may sound counterintuitive, making a conscious effort to entertain the thought of being followed can actually help reduce the stress of this obsessive idea. And the more you visualize something, the faster your reaction time will be in case you encounter it. Before you know it, you’ll feel more in control of your emotions and the potential situation. Watch Where You Park Where you park can significantly impact your risk of attack. Many parking lots and garages have optimal layouts for criminality, including dark stairwells, high walls, structural columns, and multiple levels, which provide hiding places and poor sightlines. The safest places to park are brightly lit areas, such as near the building entrance, exit, stairs, or elevator. If you see anyone suspicious, inform an attendant if one is on duty and leave the parking garage — it’s not worth putting yourself at risk. Also, take note of exactly where you parked your vehicle! The last thing you want to do is wander around a parking garage alone and lost as you look for your car. Drop a location pin or snap a picture of nearby landmarks. Avoid Carrying or Displaying Valuables Never leave your valuables out and open in your car — keep them locked away in the trunk or tucked under your seat. This includes purses, electronic devices, and shopping bags. Also avoid leaving items that display your personal information such as mail. Avoid carrying cash on your person and wearing showy or expensive-looking jewelry and accessories, which can attract predators. Carry Yourself with Confidence The first order of business is to take note of your body language. As you walk, keep your chest and head up and walk briskly. In other words, walk like you have somewhere to go, even if you’re lost! This in itself will make you a less likely target. Try to keep your hands free, except for your self-defense tool if you’re carrying one. Be Aware of Your Surroundings Always keep your visual field at a full 360 degrees by knowing what’s both in front of and behind you. While walking, avoid being distracted by your phone. Instead, wait until you’re in a better lit area near other people to use it. And listen to your instincts. If you feel hesitant or uneasy for any reason, ask for an attendant to escort you to your car, or call a friend or family member, or even an Uber, to pick you up. Carry Protection If you choose to carry a self-defense weapon, take it out and keep it ready to use. I’m all for enhancing personal safety with tools, but they serve no real purpose in your pocket or purse. It only takes a matter of seconds to be engaged in an attack. Carrying and using your defensive instrument should never be an afterthought. In the heat of battle, you won’t have time to retrieve it. There are a lot of self-defense weapons out there on the market. In my self-defense curriculum, I use MUNIO as a practical and effective self-defense tool anyone can use — and since it comes in the form of a discreet keychain, you can bring it anywhere you go. Whatever self-defense weapon you choose, whether it’s a MUNIO self-defense keychain, pepper spray, or a taser gun, educate yourself on exactly how it functions and make sure you feel comfortable using it before you venture out with it. Make a Safe Exit People who are distracted or carrying shopping bags are among the most vulnerable to attack in a parking garage. Keep this in mind as you make your way to your car at the end of your visit. Here are some safety tips for making a safe exit: ·         Try to keep your hands free of shopping bags. ·         Leave your phone in your purse or pocket to reduce distractions. Pretending like you’re on a phone call will do little to discourage an attacker from targeting you. ·         Keep your keys out and ready on your way to your vehicle. Ideally, carry a self-defense keychain for extra protection. ·         Wait until you’re right about to open your car before you deactivate your alarm, as the sound may signal your whereabouts to a criminal. ·         Only unlock one door of your car at a time. ·         Immediately get inside your car and leave. Don’t linger in the parking garage checking your phone or fumbling with your radio. Educate Yourself on Staying Safe in a Parking Garage Parking garages may be one of the most dangerous places in America, but they’re still a fact of everyday life. It’s well worth taking a moment to plan ahead and take the right precautions to reduce your fear and the risks involved.

The Criminal Mindset: What to Know Many years ago, when I was working in a specialized street crimes unit, we arrested a young man after he had broken into several cars. When we brought him to our office, we asked him what he and his partner were doing that evening. He said something that has stuck with me for many years. As investigators, we thought we knew the whys and hows of the criminal mindset and had a good handle on how it worked. What this kid said surprised us all. He said, “Me and Skittles thought we’d just go out and ‘hit a lick’ tonight.” When we asked what he meant, he explained that they were going to commit a crime based on whatever opportunity presented itself — be it a robbery, car break in, etc. Up until that time, we had dealt primarily with “career criminals,” who had a specific modus operandi, such as burglars, car thieves, and armed robbers. Very few crossed the “crime line.” They were specialists in a very real sense. But, during the time I spent on the street, a shift seemed to have taken place in the mindset of the bad guys. The appearance of “crack” cocaine ushered in a whole new type of criminal and forced law enforcement into a new way of combating crime. To be effective, we had to try and understand how these “new criminals” thought. Educating yourself and others about the criminal mindset is vital to keeping yourself and others safe. Keep reading for some of the things I’ve learned about today’s criminal personality type. What Is the Criminal Mindset? The criminal mindset, or criminal thinking, is strongly based on antisocial values and behavior, and includes a rationalization that the criminal behavior was justified. Individuals possessing this mindset often blame others for their negative behavior and show a complete lack of remorse. The VCA (violent criminal actor) has the ability to compartmentalize and shut off their fear of consequences all while being fully aware and differentiating right from wrong. Planned vs. Unplanned Crimes Encounters with VCA (violent criminal actors) may be planned or unplanned. In the case of planned encounters, the criminal usually knows or is familiar with the victim or location and executes the crime when the opening presents itself. This would include robberies, burglaries, and sexual assaults. Unplanned encounters arise on the spot — so-called “crimes of opportunity.” They tend to result from a trigger that causes the criminal to act, such as seeing a computer laying on the front seat of a car. Some cases of rape and sexual assault are the result of such encounters and are solely based on impulse. Predators in either case always look for soft targets. They usually move on victims who look fragile, inattentive, or as if they can be easily managed, because they are not looking for a fight. What Are the Characteristics of A Criminal Mind? Studies have revealed what seems to be a combination of traits that can lead to criminal mindset and subsequent behavior. According to criminal justice practitioner John Hegger these include: Antisocial values: Also known as criminal thinking, this involves rationalization, or the belief the criminal’s behavior was justified. The criminal often blames others for their own negative behavior and shows a lack of remorse. Criminal Peers: Peer influence often persuades the individual to engage in criminal behavior. Many criminals are involved with substance abuse and/or sales and have no positive community involvement. Antisocial personality: From a young age, fifteen years or younger, a criminal typically exhibits atypical behavior, such as running away, skipping school, fighting, possessing weapons, lying, stealing, vandalism, and harming animals. Dysfunctional family: Criminals often come from a poor family background with inadequate emotional and other types of support. Their family members typically don’t know how to express their emotions appropriately and are often engaged in criminal behavior as well. Low self-control: Criminals aren’t able to control their temper or impulsivity. With a “right here right now” mindset, they fail to consider consequences or think before acting. Substance abuse: Many criminals use drugs or alcohol in a way that significantly impacts their ability to engage in a successful and productive lifestyle. They often have a high drug tolerance and are addicted to such substances. It should be pointed out that these characteristics, being academic, were postulated by people who were dealing with the criminals in the relative safety of being in a position that the criminal needed something from them (e.g., in a position to influence whether or not the criminal would be released or imprisoned). For this reason, the criminal needed to stay in the good graces of the interviewer and was often trying to “pull one over” on the person. This is a normal dynamic in institutionalized settings where criminals are studied. American Psychologist Dr. Stanton Samenow summed up the criminal mindset in this way: “It's about selfishness ... the different manifestations of criminal behavior is just a matter of style.” In other words, it’s all about the criminal. They’re selfish and have no compunction about stealing from you or hurting you to satisfy their desires. The Criminal Mindset and the Social Contract Each day of your life, you encounter attitudes, behavior, and ways of thinking that are annoying and selfish. Usually, there are checks and balances that keep them in line in normal, polite society. This is the "social contract," which allows regular people to function and get along together in their day-to-day activities. In our daily lives, we rely on others to exhibit the same control. What few people realize is that the criminal or violent person isn’t restrained by the same social contract as everyone else, which means certain antisocial behaviors can grow unchecked. The magnitude and extremes to which a criminal is willing to go are unbelievable to most people. Stay Safe Against Criminals It’s hard for some people to believe that the small, annoying conduct they encounter every day could exist in the extreme — as evil. And it can be shocking and frightening when they do encounter someone who doesn’t follow the unspoken rules governing behavior and controlling selfishness. The first step to staying protected from criminals is being aware of them and understanding their motives — and knowing that your safety depends on staying away from such individuals. Criminals are out there. Keep yourself protected with basic self-defense training and an everyday carry weapon such as a MUNIO safety keychain, and carry yourself with confidence so you don’t come across as an “easy target.” Stay safe! Looking for more self-defense tips? Watch our free 10-video series, “Simple Self-Defense Moves Everyone Should Know.” Are you a self-defense instructor? Empower your students with real-life self-defense techniques using MUNIO, the leading safety keychain solution. Learn more about MUNIO instructor certification. About the Author Gary J. Glemboski began his five plus decade relationship with firearms and martial arts at the age of ten. After graduating from high school in 1971, he joined the Marine Corps and, in 1978, he entered the law enforcement field and found a second home with the 11th SFG (ABN), U.S. Army Reserve. As a SWAT officer for 25 years, he spent time as a sniper, entry team member, training supervisor and eventually, team commander. In 1968, Gary began his martial arts training and during his competition career, he won over 100 awards at all levels of competition and has trained hundreds of students and run several schools. He was the top-rated light-heavyweight in the Southeast Karate Association and rated in the top ten in the southeast region in Karate Illustrated Magazine. Gary retired in 2022 after 43 years in law enforcement. He is currently the director of Global Tactical Training Group in Savannah, GA, offering instruction in firearms, combatives, women’s self-defense (including MUNIO Self Defense Workshops), home safety, first-aid and situational awareness.

The 9 Best Self Defense Weapons for Women As a sixth degree black belt instructor with over 20 years in martial arts, I’ve trained a number of women who have been victimized by violence. Initially, it was challenging for me to work with them because the close contact, hands-on training — while purposely positive, gentle, and controlled — tended to trigger their trauma. But over time, I helped them learn the basics of self-defense and gain the ultra-important confidence and willingness to fight back. Still, their stories really troubled me. I wanted to do something to prevent such trauma from occurring in the first place. I came to the realization that if I really wanted to help far more women, I’d have to offer a personal safety solution to those who simply have no interest in lengthy, demanding, traditional martial arts training. This led to my development of the MUNIO Self Defense Keychain. The journey that went into making MUNIO a reality meant thoroughly analyzing the pros and cons of the best self-defense weapons for women out there, and how practical and realistic they really are. Since there are so many self-proclaimed “best self-defense weapons,” it can make it difficult to know what’s really best for you. To help with that, below you’ll find the ones I consider to be the best out there after years of my own self defense research. It is important to note that because there are so many variables, they’re not ranked in any particular order. They are all top options. It is critical that you understand any limitations of these weapons, and your expectations of the results of using any of them – and your actual willingness to use any of them. I’ve included their strengths and weaknesses, so you can decide for yourself which ones are truly the best self-defense weapons for you. The Best-Self Defense Weapons for Women 1) Stun Gun A stun gun is relatively easy to use against someone aggressively up close in your face (where most predatory attacks occur). You can touch the attacker anywhere while holding down the electrical discharge button, and the reaction is immediate. The shock only transfers where the electrode prongs are touching, and typically you can disable an attacker in 1 to 3 seconds. In case you're not sure, the electrical charge will come back through to zap you. In terms of incapacitating or disabling an attacker easily with very little effort, this is one of the best self-defense weapons for women! Pros: It’s generally a small, easily held portable device. It’s relatively easy to use; you just have to stick it onto somebody while holding the button and press it into them. It has the potential to be quite an equalizer against a bigger, stronger attacker. Preemptively pulsing a stun gun from a slight distance away can be intimidating, and may be enough to deter an attacker from advancing on you. It’s a very “clean” weapon — you don’t have to hurt your hand, draw any blood, etc. It’s non-lethal but effective. Cons: You have to make contact and push the probes into/onto the attacker. You must always make sure it’s fully charged for best results. There’s a possibility of mechanical malfunction. You definitely want to do your research and get one made by a reputable company. It should also offer a high amount of voltage to ensure dependability; the higher the voltage, the more effective the stun. It may take longer than three seconds to fully incapacitate the attacker, so you need to keep applying pressure/the charge until they’re subdued. It’s not safe around small children. This is definitely not something you want your little ones to get a hold of! It has carrying limitations — stun guns aren’t allowed in some places such as sports events and concerts. You can’t take it with you onboard an airplane. If you check it in with your luggage, it must be transported in a manner that renders the device inoperable from accidental discharge. Some of these devices are manufactured with lithium batteries. For more information, see the FAA regulations on batteries. Conclusion: In terms of overall defense, a stun gun is very capable in a close-quarters situation as long as you commit yourself to using it. If some big guy is grabbing you in a parking garage, and all you have to do is press the discharge button and poke it into them and hold it there for a few (or more) seconds to disable them so you can get away, that makes a stun gun a very good self-defense tool. 2) Pepper Spray I think pepper spray is a great option if you’re able to use it properly against a true threat — and if you’re actually able to spray it at a safe distance into the attacker’s face (aim for the eyes, nose, and mouth). If you manage to spray the attacker, they will react almost immediately to the resulting inflammation with blurry and teary eyes. While the attacker incapacitated from the pepper spray, you can run away. Pros: You may be able to stop an attacker at a distance before they can make contact and do any physical harm. It’s readily available and relatively inexpensive. In a sense, it’s easy to use because essentially all you need to do is press a button and aim it at somebody. Cons: You don’t get to choose the range at which an attacker is going to confront you. In order to deploy pepper spray correctly, you have to have enough time to make a proper assessment of the situation and come to the conclusion that you need to take action. Not all attackers are coming at you from 10 to 15 feet away announcing that they’re coming to do you harm. Using pepper spray effectively relies on you being able to properly discharge it, aim accurately, and keep the stream on the attacker long enough to get the desired effect of disabling them so you can escape to safety. In fact, it’s recommended that you practice with a simulated can of spray so you know what to expect and know how to aim it Pepper spray is subject to mechanical failure. You could press the discharge button, and it simply may not spray. Don’t leave pepper spray in your car to avoid extreme heat or cold, which can cause pepper spray to leak or work less effectively. Pepper spray has a limited shelf life, so you’ll need to keep track of the expiration date so you’re always carrying a fresh one for maximum protection. You may be subject to blowback. The closer you are to the assailant, the more likely you’ll get blowback in your face, so be prepared. Also depending if there’s wind, even if you are at a safe distance, you may get sprayed. This is another one to keep out of the reach of small children for their safety. There are carrying limitations, as pepper spray is prohibited at some locations such as sports venues and concert halls. You can’t take it with you on the airplane. In fact, carrying pepper spray on board an airplane is a federal offense and you may be fined up to $25,000. If you want to carry it in your checked baggage, you might be able to do that — just check with the airline first. Conclusion: In a perfect world, pepper spray can be effective to stop or slow down an attacker. What bothers me, though, is that pepper spray is marketed in a way that leads people to believe that you can simply spray away an attacker from a distance. Please understand that unfortunately, the most common predatory attacks happen uncomfortably up close, not at a distance. You don’t get to choose how close you’re going to be to an attacker. You also can’t just start spraying everyone you feel is a potential threat like they’re a bunch of annoying mosquitoes. (I know my wife would like to spray me away at times.) You must always assess the situation correctly, or you could severely hurt an innocent person. In any event, if you carry pepper spray, any time you feel you’re in a threatening environment, you should have it in your hand and ready to use. For this reason, I recommend getting a pepper spray self-defense keychain, which will give you easier access to your pepper spray. 3) Handgun In my opinion a handgun is the best self-defense weapon you could possibly have, simply because it has lethal stopping power and works at (1) close range (inside your arm’s reach), (2) mid-range (a few inches beyond your arm’s reach), and (3) long range (a few feet or more beyond your arm’s reach). It should only be used as a last resort for self-defense. Pros: It has lethal stopping power (when you’re absolutely fighting for your life). While it does require proper training, it’s relatively easy to use. If the gun is chambered and ready to go, all you have to do is aim the gun and pull the trigger. If an attacker sees you holding your gun, they’ll be intimidated and may wisely choose to leave you alone! It’s a great equalizer tool — something that can be used by a small woman to successfully fend off someone much larger, and possibly more than one attacker. Cons: Proper use of a handgun requires training and ongoing practice. You want to be very comfortable using it and have the knowledge and practice that it takes to make it work the best, down to details such as maintaining it. You need to have a license from your state to be able to carry it concealed, e.g., in your purse, under your clothes, etc. NOTE: Not all states allow open carry and even if they do, it can be socially frowned upon. There’s a maze of gun laws out there so you need to be aware of your local laws, and where you can take your gun, especially if you plan to travel out of state. You can search “reciprocity” laws in states you wish to travel to or through. Guns aren’t ready to shoot. To fire one immediately at an attacker, you’d have to be walking around the shopping mall parking lot with your finger on the trigger. They can be pretty pricey, and so can the ammo. It has very serious legal implications if you use it in a self-defense situation. You will have to defend and prove that your use of the gun was justified. Are you truly willing to pull the trigger and potentially take another person’s life? Mechanical failure can occur. A gun is a complex mechanism — it can jam or misfire. There’s personal risk involved due to potential mishandling. You need to feel comfortable and confident with a gun around. You must use it responsibly, otherwise it can be dangerous for you as well as the people you care about. You most definitely want to keep this weapon out of the reach of children. You can’t take it with you onboard an airplane. If you want to carry your handgun in your checked baggage, you have to follow the airline’s procedures. Conclusion: I consider handguns to be the best, most well-rounded, most damage-inflicting weapon that’s ever been available for self defense. 4) Knives Knives can be a very effective self-defense weapon and can do a lot of damage. In the martial art that I practice, I teach both gun and knife disarming techniques and I can tell you that if I had a choice, I’d rather try to disarm a gun than a knife. Knives are a time-tested primitive tool, and there’s a reason why people have been using them for a very long time. Pros: It’s relatively easy to use — and easy to cut or stab someone lethally. Knives are generally small and easily concealable. There are no issues with shelf or battery life. There are no issues with weather, wind, or temperature. Just like with a gun, if you were to be approached and suddenly showed you had a knife, your attacker might think twice about messing with you. Knives are readily available in many sizes and styles and are relatively inexpensive. Cons: There’s a personal risk involved — you can cut yourself. If you plan on using a knife, you need to be comfortable carrying it, holding it, and using it. To use it effectively, you have to be holding it in your hand so it’s ready to use immediately. There are legal restrictions. Obviously you can’t take it with you on the airplane, but they’re also restricted in many places like concerts, sports venues, and hospitals. It’s not very discreet. You can pretty much tell what a knife is whether it’s closed or open. This is another one to keep out of children’s reach — just as you wouldn’t let your small kids around scissors and steak knives. Conclusion: A knife is an excellent and wicked self defense weapon that you can do some serious damage with, especially if you have some knowledge and training on how to really use it. 5) Improvised Weapons An improvised weapon is something that really wasn’t designed to be a weapon, but you can definitely use it as a weapon. Think of a hot cup of coffee — one moment you’re drinking it, and another moment you’re splashing it into an attacker’s face. Or the pen in your purse that you suddenly realize you can use to smash into an assailant’s hand, head, eyeball, or temple. Or the umbrella that you’re carrying that you can use to push off an attacker. Or the rock or piece of glass on the ground that you manage to get hold of to fight back. Or the frying pan in your kitchen to smack an intruder's head or grabbing arm. You get the idea. Improvising can be a handy way to turn something simple — whether small (a pencil) or large (a chair) — into a great self-defense tool. In the absence of better, or more typical, self defense options, using an improvised weapon for protection may be your best solution. 6) Situational Awareness While more of a concept or practice, rather than an actual product or tool, situational awareness should really be your first and foremost self-defense weapon. Situational awareness is the habit of being alert and aware of what’s going on around you at all times, but particularly when you’re in an area where you feel more at risk, like in an unknown city or anyplace you’re less familiar with and may be more threatening. It involves listening to your intuition (which seems to be particularly keen in women), and literally training yourself to be watchful of what’s going on around you in all directions. Being aware of your surroundings requires looking – so don't be blissfully glued to you cell phone so much that you are oblivious to who might be approaching you with bad intentions. Being aware of your surroundings also requires listening — don’t plug your ears up with headphones if you’re out walking or jogging. Always keep one out so you can hear what’s going on around you. Whether you’re leaving the grocery store, leaving work to get to your car in the parking garage, taking a walk or run, or leaving a nightclub to walk a few blocks to the next club, this process is basically the same, but in some locations, you should instinctively put more effort into being watchful. When you’re out and about, your posture should be perceived as being alert and confident, which will alone make you less of a target. No matter where you are, you should always be conscious of the people around you. For example, ask yourself the following questions and take in the answers in a quick, casual way: Is anyone following you? Did anyone set off your intuition or make you feel uncomfortable? Did you notice any security guards around in case you need them? Scan around, under, and behind your vehicle before opening your car door or unloading purchased items into your trunk — that vulnerable time when you’re preoccupied and the least able to defend yourself. Keep in mind criminals are predators. When they’re hunting, they’re generally looking for the most vulnerable and an opportunity to catch their prey off-guard — so don’t be caught off guard! Situational awareness is also using common sense to make an on-the-spot decision to not continue going the direction you’re going in, to cross the street, or to get near other people to avoid a potential threat. For example, if you’re going to the ATM and see a couple of shady characters in the vicinity, find another ATM. When utilized correctly, situational awareness may prevent you from having to protect yourself in a self-defense situation at all. That's just about perfect! 7) Basic Self Defense Training I can talk about situational awareness all day, or avoidance and de-escalation strategies, but if you’re not able to avoid a threat and are confronted by an attacker, you must be able to react effectively. When it really comes down to it, are you physically ready to fight back and protect yourself if you’re threatened? Are you prepared to react immediately? This is where self-defense training comes in. Basic self-defense training should provide you with some skills to use your body as a natural weapon. Generally, you’ll be taught simple martial arts based striking, punching, and kicking techniques, as well as some common escape techniques for situations such as grabs and chokes. Basic self defense gives you a foundation of protection that you otherwise wouldn’t have without defensive tools — or if your tools malfunction. Of course, longer-term, high-quality, reality-based self-defense training will maximize your ability to protect yourself without self defense weapons. Plus, it will also increase your ability to use self-defense tools more effectively. While I recommend this for everyone, I also realize it can be a tough commitment. 8) Kubaton A kubotan is a self-defense keychain that you can use to strike an attacker either with the tip or by whipping them with your keys like a flail, thereby inflicting enough pain to help you to escape. Having both striking and flailing options makes the kubaton two weapons in one. The advantage of a kubaton is it’s generally small and versatile enough so that it can be used against a variety of common, close-up physical grabs and attacks that are typical in the majority of assaults and confrontations. Kubatons come in a variety of styles, colors, and shapes. You can use a kubaton in one hand and the tip will amplify the force of your strike. This is why kubotans are categorized as a “force multiplier” or “impact weapon” type. And generally because of the way kubotans are held, you can also protect yourself against grabs from behind. Pros: It’s versatile and effective against a range of the most common attacks and grabs. It’s small, concealable, and discreet, yet it can be very effective. It’s considered non-lethal, so there aren’t as many legal restrictions on carrying it. There are no issues with weather, wind, or temperature affecting its performance. There’s no risk of mechanical failure. There’s no need to charge it and no worries about limited shelf life. It’s generally easy to use, but obviously some degree of training will make it more effective. It’s considered to be safer around small children than most self-defense weapons. Cons: It’s not a long-range self-defense weapon, so it’s not going to prevent someone from coming up and attacking you. The range is limited to close- and mid-range. While there are fewer restrictions, you can’t take it everywhere. Some areas don’t allow kubatons to be taken into concerts and sports arenas, and they’re definitely not allowed on board an airplane. It’s not necessarily discreet — especially the more menacing variations that have come out since the original, blunt-ended kubaton. Conclusion: Honestly, the kubotan is my absolute favorite non-lethal self-defense weapon. It’s so effective against the most common attacks that we train against in martial arts. The kubaton was originally created by martial artist Takayuki Kubota, the founder of Gosoku Ryu Karate — hence, the original name kubotan, which now has alternate spellings such as kubaton. I think the kubaton is one of the best self-defense weapons for women because it can be used so easily for painful striking and in so many ways against a variety of close, common predatory attacks and grabs. As a testament to their effectiveness, kubatons are commonly used and recommended by martial arts, law enforcement, and military professionals. 8) MUNIO Self Defense Keychain MUNIO has all the attributes of a kubotan self-defense keychain and is an effective “force multiplier” weapon. MUNIO is actually a uniquely shaped and decorated flat kubotan. Just like a traditional kubotan, MUNIO can be used by striking with it’s point, and by swinging the keys on the other end as a flail – so you also get two weapons in one. MUNIO is an effective weapon that is discreet, legal, and uniquely styled to be very innocent looking – which makes people, specifically women, (who are most statistically in need of protection) be more willing to carry it with them, wherever they go. Pros: It’s legal in all U.S. states. It’s non-lethal. There’s no risk of accidental personal injury. It’s discreet — it’s designed to look like a stylish keychain. It can actually be taken on an airplane and brought into sports events, concerts, and other events. It’s effective against a variety of close-range attacks, including attacks from behind. There’s no risk of mechanical failure, There are no issues with limited shelf or battery life. There are no issues with weather, wind, or temperature. Compared to other self-defense weapons, it’s safer around small children. MUNIO has also been lab-tested to meet the CPSIA Guidelines. MUNIO comes with a free, downloadable e-book which goes over the most common attacks and how you can easily defend yourself against them with MUNIO. The MUNIO Self Defense Workshop live training gives you hands-on practice using MUNIO against the most common attacks. If there isn’t a workshop in your area, a downloadable video series is available. Cons: MUNIO isn’t a long-range self-defense weapon, so it’s not going to prevent someone from coming up and attacking you. It’s limited to close to mid-range use and will not be effective at a distance. Because of MUNIO’s shorter length and different shape, it wasn’t designed specifically for joint locking techniques that are common to martial arts and law enforcement training and practices. However, there are many effective joint-locking, compliance, and submission techniques that law enforcement officers and martial artists have adapted to use with MUNIO. Conclusion: As much as I absolutely love the kubotan for its simplicity and effectiveness as a non-lethal weapon, I felt it could be enhanced to make it more versatile and more attractive. In addition to being a martial artist, I’m also a graphic artist. So as a martial artist, I made MUNIO have all the simple and effective benefits of a kubotan, and as a graphic artist, I made MUNIO's body become a "canvas" for my artwork to add decorative style. Additionally, I also added two extra rings which allows for extended range and more whipping power when using your keys defensively as a flail. When it comes to a non-lethal option, I truly believe that MUNIO is the most effective self-defense weapon a woman can carry to protect herself. Today, more and more women are carrying MUNIO as their favorite non-lethal choice for a self-defense weapon and countless lives have been saved and victimizations have been prevented as a result. Hopefully, women will simply carry MUNIO as a fashion accessory and never have to use it for their protection, but in a threatening situation, and for non-lethal self-defense, I’m confident that MUNIO is the most well-rounded and best self-defense weapon for women. Michele Augusto

What Is Sparring Good For? Sparring is a form of training commonly used in many combat systems. Although there are several variations, sparring is essentially a form of fighting combined with rules and regulations to prevent serious injury. It is intended to develop certain skills and to educate fighters. There are generally several levels of sparring in most fighting disciplines—slow, light, medium, hard, and full-contact. The Purpose of Sparring The main reason that fighters spar is so they can be introduced to the pressures and elements of a real fight. By controlling their speed and impact, fighters also learn to control their mind and body. Preparing for real life encounters, dealing with stress, and learning to lose are all essential qualities of the best self-defense system. Losing a Sparring Match A key element of sparring is that there is no set winner and loser—each sparring session is meant to function as a learning experience. Even if you experience dismay when you feel you haven’t performed well in a sparring match, reviewing your weaknesses, learning from your partner, and fixing any technical deficiencies are all crucial elements that contribute to personal growth and success. To prevent frequent disappointment for an unseasoned fighter and to ensure that every fight is a learning opportunity, the inexperienced fighter should always be in control of the intensity of the fight. It is essential that the opponent is aware if you need a slower pace, lighter blows, or short break. A fight that is too intense may not be beneficial for either fighter and can often trigger a fight-or-flight response. The Slow Path to Control When you maintain complete control over your body, you can easily modulate your speed and power, ensure proper balance, and keep proper distance from your opponent. However, controlling your body does not always come naturally—you may have to practice more than expected to master the best self-defense system. Controlling your mind is also an essential element during sparring. When you control your mind, you can maintain your composure instead of losing your temper, assuage your fear instead of succumbing to it, and curb any inflammatory behavior. The Importance of Rhythmdrum-sticks-933186_640 Analogous to dancing, sparring requires you to remain constantly aware of your partner, maintain your balance, use predetermined moves to complete a combination, and work together to improve. On the other hand, you don’t want to move at a constant rhythm. Moving at the same pace makes you predictable and gives your opponent an advantage. You want to keep your motion a surprise to your opponent, while simultaneously trying to predict their own. You can disrupt your opponent’s rhythm to gain the advantage in the fight, throw them off balance, and land a series of blows. How to Use Combinations Effectively Landing several blows one after the other can be a difficult task. It mandates thinking several moves ahead, both for yourself and your partner. Ask yourself which sequence you plan to implement and how your opponent will react to each in order to supplement the best self-defense system. Although going through this thought process while fighting at full speed is an incredibly difficult task, when you use sparring as a medium, thinking quickly in high pressure situations becomes more natural. The goal of Krav Maga is to keep yourself safe and neutralize an attacker quickly and efficiently. Thinking ahead will help you predict your opponent’s actions and counter them swiftly. Slow Sparringsnail-89029_640 The key to successful sparring is knowing how hard and how fast to hit your opponent. Once new fighters are comfortable with basic techniques, sparring at a slow pace can be very beneficial. Since the main purpose of beginner sparring is mindset and preparation, moving at 20-30% of your full speed while maintaining 80-100% of the impact of strikes is standard. The proper protective gear include a mouthguard and groin padding. Since this kind of sparring is for beginners and is mostly concerned with watching an opponent and predicting their moves, minimal protective gear is required. The goal of sparring at a slower pace is to get a feel for the basic motions of sparring in a more intense fighting situation. Technique is the primary focus for fighters, as most of the power and precision of strikes comes from understanding how to move. Much of beginner sparring is about learning to recognize attacks, using defenses and attacks with correct timing, and using the best attacks from various distances. Don’t Jump in the Ring One of the biggest surprises for people who are just beginning to practice the best self-defense system is how much it revolves around focus, control, and prediction. . Not only is punching is a very small aspect of the system, sparring is only acceptable when an individual has learned enough of the technique to be disciplined and controlled. Predict Oncoming Attacks Firstly, self-defense should only be administered when there is no other choice. Your primary goal is to avoid getting attacked, so that you can escape a threatening situation. Instead of power-punching, you should remain aware of your opponent to predict their next move. Concentrating on your opponent allows you to be prepared when an attack comes. In order to practice predicting attacks while sparring, consider how every motion can be slowed down significantly. When an attack comes your way, recognize that you have time to foresee the attack and plan a defensive move. Once countering attacks at a slow speed becomes natural, faster attacks will also be easily avoided. Mastering Your Timing Timing and accuracy are what transforms a good fighter into a great fighter. With proper timing, you can win a fight with fewer offensive moves using less energy. For example, when considering a baseball player who completely misses the ball by swinging too early or late, it makes no difference if he attempts to connect with the ball—any energy directed to swinging is ultimately futile. To throw the best strikes, you need to hit your opponent at the right time and at the right place. Keeping the Proper Distance Kicks and punches can be rendered ineffective and weak by striking from the wrong distance. By stepping into or away from strikes, you can minimize the damage you take and maximize the power of each strike. Trying to hit a moving target emphasizes the importance of distance, timing, and prediction. Knowing where your opponent will be and when he or she intends to strike will allow you to avoid hits while reinforcing yours. Light Sparring Light sparring in the best self-defense system has the opposite approach from slow sparring. Instead of prioritizing slow movement and strong impact, it emphasizes moving quickly at 70 - 90% speed with a decrease in power, striking with only 10 - 20% of the impact. The purpose here is to increase the pressure and decrease response time while still maintaining a safe environment. You’ll also be trying to sensitize the central nervous system for high-speed drills. For this level of sparring, shin guards and proper Mixed Martial Arts gloves become essential additions to mouth and groin protection. Learning About Response Time In a real fight, you won’t have much time to react to an attacker. After growing accustomed to prediction, timing, and distance during slow sparring, it’s good practice to test what you have learned for light sparring. You’ll get to gauge how quickly you can recognize signs of pre-emptive attack and properly respond. Because the speed of light sparring is so high, for safety, the hits are much lighter so there isn’t danger of an injury should someone misjudge an attack. This stage of the best self-defense system will take more concentration and place more pressure on you. Proper footwork and faster reaction time will be essential during light sparring practice. Medium Sparring With 40 - 60% speed and 30 - 50% impact, medium level sparring maintains both pace and impact squarely in the middle. The goal at this level is to add more pressure with higher impact, but slow the pace for safety. For medium sparring, you’ll need the same gear as light sparring, except with heavier gloves. Since you’ll be hitting the opponent noticeably harder, you’ll need gloves that have more padding. Wearing proper gear ensures that you aren’t endangering yourself during training. Higher Pressure During medium sparring, mental and physical pressure increase because the strikes you’re trying to avoid are falling at a much higher impact than before. Each time a blow connects, there are more painful consequences than compared to lighter types of sparring. You should focus on fighting, instead of concentrating on techniques that further your learning. Introducing more pressure is meant to trigger a quicker response from the central nervous system, which improves reaction time. The best self-defense system is a balance of poise, speed, and strength. Hard Sparring While medium sparring is about half-speed and half-contact, it prepares you for hard sparring. Sparring at this level increases both the speed and contact during the fight to 70 - 90% pace and 60 - 80% impact. As sparring becomes more intense, communication becomes much more important. Talk to your partner and indicate which levels of impact and speed you’re comfortable with to ensure that neither of you are at risk for injury. Resist the Impact An important goal during hard sparring is working on your ability to absorb and avoid blows. It’s hard to conceptualize the impact of a blow until you take a few in hard sparring practice. As you experience the impact of harder blows, you’ll learn how to properly balance your weight and adjust your feet so that you can maintain a quick reaction time. Given the added impact and intensity during this level of sparring, you’ll need to use supplementary protective gear. In addition to mouthguards, shin guards, groin protection, and gloves, you’ll also need headgear to prevent concussions and head injuries. Full Contact Sparring The only difference between full-contact sparring and a real fight is that you’re still controlling the strength of your impact. While you are fighting at maximum speed, you should only be using 80 - 90% of your strength, especially in relation to your opponent’s head. Since you’re going full speed, and nearly full strength, you’ll need to use everything you’ve learned to dodge attacks and stay ahead of your opponent. For full-contact sparring, fully protective, impact-reducing gear is a necessity. Benefits of Full Contact While other levels of sparring have similar benefits, full-contact sparring intensely affects your heart, muscles, and adaptability. If you spar consistently, your endurance and stamina will improve, you will be able to adapt to any threatening situation, and you will learn to get hit and maintain your composure. Training Your Mind In order to master all aspects of timing, prediction, and distance in the best self-defense system, your mind must be trained to maintain focus for long periods of time. Even though you’re using your body during your practice, every move and decision you make starts with your mind. Mental conditioning prepares you to properly respond during the high pressure intensity of a real fight. Ignoring mental conditioning while practicing self-defense, will be detrimental to your training. No matter what your preferred self-defense style is, sparring is a fantastic way to build your strengths while mitigating your weaknesses in a safe manner. Talk to your instructor to help determine which sparring level is appropriate for you. Remember, the best self-defense system is one that teaches you prediction, timing, and control.…

Bullying at School: What Parents Can Do Bullying at school is not a new problem — it’s been a tormenting reality for millions of children or teens perhaps for as long as schools have been around. But in today’s culture, with constant access to social media, bullying has turned into an epidemic-level issue. As a recent survey from Pew Research Center reported, nearly half of U.S. students, ages 13–17, have dealt with online abuse or harassment from a peer. Such treatment can spill over from the internet into school classes, hallways, cafeterias, and locker rooms. For some bullying victims, this begs the question: Is any environment safe? As a parent, it’s utterly heartbreaking to watch your child suffer from the physical, psychological, and emotional impacts of bullying at school. But at the same time, you might know how to help them. Keep reading for some effective ways to support your child’s healing and protect them from further harm. What Is Bullying? Bullying is an unwanted, unprovoked assault inflicted on a person by someone in their peer group. This can be a physical, verbal, or online attack, or the behavior can be a recurring pattern. Bullying also creates an imbalance of power, enabling an assailant to control the victim through fear, shame, coercion, humiliation, ostracism, threats of harm, or actual violence. No matter which form it takes, bullying at school can cause long-term social, educational, or psychological consequences. According to the BJM Pediatrics Open Journal, one in three children across the globe face some kind of bullying every month, but the most vulnerable targets are seen as “different” from their classmates. They might be bullied for their appearance, ethnicity, gender, socioeconomic level, sexual orientation, or body shape, the research continues. Those with physical disabilities or neurodivergent styles of learning are also at an increased risk of victimization. Whatever the cause, bullying at school is associated with the following: Low self-esteem Anxiety or depression Substance abuse Loneliness or isolation Self-harm behaviors Suicidal ideation Chronic fatigue Sleep disturbances Lack of appetite Stomach pain or headache Panic attacks or disorder School absenteeism or dropout Low academic performance These physical and mental consequences can last into adulthood, the journal also points out. What Are the Types of Bullying at School? As we mentioned earlier, bullying at school can manifest in a number of ways. Some forms are obvious to detect, while others are more insidious or covert — but just because a certain bullying tactic is not immediately noticeable doesn’t make it any less serious. To put this into context, online bullying correlates with a 50 percent higher risk of suicidal behaviors in children or teens, reports the JAMA Network. Therefore, as a parent, it’s important to be familiar with all types of bullying at school in order to spot the signs of bullying in your own child: Physical: This kind of bullying uses force or violence to cause harm and intimidation. Examples include hitting, pinching, kicking, scratching, tripping, shoving, touching in a sexual manner, or defacing personal items. Verbal: This kind of bullying uses malicious, insulting words to inflict emotional distress. Examples include name calling, teasing, sarcastic comments, offensive jokes, sexual harassment, or racist and homophobic remarks. Relational: This kind of bullying uses false information or targeted behaviors to hurt the victim’s reputation and social connections. Examples include recurring gossip, exclusion, rejection, spreading rumors, or silent treatment. Online: This kind of bullying uses internet platforms, such as social media, to virtually harass someone. Examples include posting offensive comments or DMs, spreading rumors online, cyberflashing (sending someone an explicit image without their consent), revenge porn (sharing an explicit image of that person without their consent), or encouraging other classmates to “unfollow” the victim. If you’re concerned about the potential of bullying at school — or if your child is suffering from this abuse — it’s natural to want actionable solutions and preventive measures. Unfortunately, more than half of U.S. students who experience bullying feel that elected officials have not done enough to combat it, reports the Pew Research Center poll referenced above. This means it’s up to parents to take matters into their own hands, which brings us to our next section … How Can You Handle Bullying at School? To answer this question, we spoke with martial artist and self-defense instructor Gary Glemboski. A former victim of bullying himself, as well as a retired military serviceman and law enforcement officer with 55 years of karate experience under his belt, Gary has a wealth of actionable advice to share. He recommends the strategies below to help protect and empower your child against bullies: Encourage your child to take a stand for other bullying victims. Teach your child to treat their peers with kindness, empathy, respect, and other prosocial behaviors. Encourage them to intervene if they witness someone being victimized at school or online. Standing up to a bully on behalf of another student can help boost your child’s self-esteem as well as inspire a no-tolerance policy against bullying among their peers. Report all incidents of bullying at school. Campus bullying intervention policies will decrease victimization by about 15 percent, according to the Prevention Science Journal. Such programs can bolster academic and mental health outcomes too. So urge your child to report bullying to a trusted teacher, administrator, or school official in order to combat an internal culture of bullying. Ensure that your child is not provoking bullies. It’s not necessarily in a child’s best interest to fight back or show emotion in response to bullying, as both of these reactions can escalate aggression in bullies. Teach your child how to remain confident and in control of the situation, without visible anger or fear. The most effective response is to ignore an assailant or tell them to stop in a direct, matter-of-fact tone. Enroll your child in a structured self-defense program. Martial arts is a discipline that instills true competence and confidence in children so that they can look out for themselves and others. Gary’s advice is to seek out a continuous program, rather than a one-time class, taught by an instructor who focuses on developing true proficiency, rather than just handing out black belts. Equip your child with a safe self-defense tool. In case of an attack, ensure your child can disable a bully effectively with a MUNIO Self-Defense Keychain, which has become a core part of Gary’s self-defense curriculum. “Unlike other safety keychains, MUNIO is legal and can be brought to school,” Gary says. “They’re also extremely easy to use and safe for children, unlike self-defense weapons like pepper spray which sometimes cause more harm to the user than the attacker.” Protect Your Child from Bullying at School Bullying at school or online is a serious issue with harmful long-term consequences. But as a parent, there are steps you can take to ensure your child’s mental, emotional, and physical well-being. By identifying the signs and impacts of bullying and using the tools above, you can help them stay safe.

Abusive Relationship Signs to Watch For If you are in a life-threatening situation or need help immediately, call the National Domestic Violence Hotline at 1-800-799-7233 or text “START” to 88788. This resource is accessible 24–7, and a live advocate will connect with you in real time. In the United States alone, more than 10 million adults experience domestic or intimate partner violence each year. This can take the form of physical, sexual, verbal, or emotional abuse. In all of these cases, the impact is severe, traumatic, and often potentially fatal. But please know, you don’t have to stand for it. “Abusive relationship signs can be difficult to recognize at first, but once you start to suspect that you might be in an abusive relationship, it’s vital to take action right away before it escalates into a crisis situation”, explains self-defense instructor Rachel Cheeseman. With 34 years of martial arts training, 23 years of teaching self-defense, and experience as a legal advocacy volunteer at a domestic violence shelter under her belt, Rachel is committed to helping victims of domestic abuse. The first step, she says, is knowing abusive relationship signs. Keep reading to learn what to watch for, as well as advice on how to escape safely. What Are the Signs of Emotional Abuse? “Most of the time, signs of an abusive relationship present themselves very early on in a relationship, well before the victim recognizes their situation as abuse,” Rachel says. “They might brush off concerns or make excuses for their partner’s behavior. They’ll look for reasons or justifications as a protective mechanism because they don’t want to admit the truth. Then inevitably, something serious occurs — either the victim or one of their children is hurt so badly that it leaves a mark or lands them in a hospital.” This is why she makes a point to emphasize the importance of recognizing emotional abuse. “While often minimized, emotional abuse can quickly escalate into sexual and physical violence. If you’re noticing any of these signs, it’s important to exit the relationship as soon as possible before a strong attachment is formed.” What constitutes emotional abuse? This is a pattern in which someone tries to control another person with words or behavioral tactics to demean, criticize, embarrass, shame, or manipulate. Emotional abuse goes beyond normal conflict — it’s a repetitive, deliberate cycle that harms one’s mental health and self-esteem, which can leave victims feeling worthless. If any of the following behaviors are familiar to you, take note. It’s entirely possible you’re in a potentially violent relationship. Placing unreasonable mandates or expectations on you Insisting that you prioritize their needs above your own Criticizing or berating your efforts, no matter what you do Invalidating your opinions, emotions, and experiences Dismissing how you recall events or perceive situations Subjecting you to humiliation or treating you as inferior Talking to you with constant sarcasm or condescension Starting unpredictable arguments or emotional outbursts Pointing out all your mistakes, failures, and imperfections Convincing you to shoulder the blame for their actions Monitoring your finances and who you spend time with Checking your emails, phone calls, texts, or social media Withholding affection from you as a form of punishment Tracking your location and activities outside the home Acting jealous whenever someone shows you attention Weaponizing your fears, needs, values, or pain points Calling you names like “sensitive,” “irrational,” or “crazy” Accusing you of unfaithfulness when you haven’t been disloyal Physically Abusive Relationship Signs The signs above can help you notice any red flags before your relationship becomes unsafe. Emotional abuse leads to trauma on its own, but it’s also a common precursor to more dangerous violence. According to the CDC, about 41 percent of women and 26 percent of men have experienced and reported a violence-related impact during their lifetime by an intimate partner, including contact sexual violence, physical violence, and/or stalking. “Some physically abusive relationship signs are obvious, while others are more subtle”, Rachel points out. She emphasizes how crucial it is to never ignore the signs below — in fact, it could be a matter of life or death. Here are some behaviors to look out for: Threats of violence against you, another person, or an animal for any reason Anger that often leads to punching walls and throwing or breaking objects Vacillating from affectionate one minute to explosive and aggressive the next Restraining you in order to prevent you from leaving to escape the outburst Having exhibited a past history of violence, even if you don’t see it right now Using force toward you or someone else (slaps, kicks, shoves, grabs, etc.) Inflicting repeated harm on you or someone else until it causes an injury Stalking you in public as a means to control, intimidate, or terrorize you Controlling your food, exercise, clothes, and other facets of your appearance Subjecting you to painful or demeaning sex without your affirmative consent Intrusive or sexual touching in public or without your permission Tricking you into sexual acts that you’re uncomfortable with Forcing you into a sexual encounter when you are unwilling to participate Patterns of cruelty toward animals, children, and other vulnerable beings Giving you reason to fear for your life (“If you leave, I’ll kill you.”) How to Seek Help in an Abusive Relationship “Once you’re at the point in your relationship where you’re seeing these abusive relationship signs, it’s already become hazardous to leave,” Rachel explains. “You can’t just sit your partner down and break up with them. If they sense a loss of control, they will fight even harder to maintain it. The safest action is to leave quickly, secretly, and without any indication as to where you’ve gone.” This is hard, but it’s necessary. “If your relationship is still in the early stages, don’t wait until those initial red flags escalate into full-scale domestic violence. Break it off now before there’s an emotional investment”, Rachel urges. It will be much easier to leave. On the other hand, once you share a strong connection with your partner, the situation has become dangerous and the solution isn’t so simple. “Seek immediate help at your local abuse shelter,” Rachel advises. “This is what they’re there for.” “Don’t stay with a friend or relative”, Rachel says. “The abuser will look for you in obvious places, which can endanger any loved ones who take you in. Shelters, on the other hand, are anonymous. These facilities will neither confirm nor deny whether you’re staying there. The exact location of shelter homes aren’t publicly available, and they’re secure as well as under surveillance. This makes shelters the safest resource to tap into until you can access more stable, permanent housing.” Surviving Domestic Abuse Once you’ve exited the relationship safely, Rachel advises taking a self-defense class to reclaim your sense of confidence, empowerment, and security. Rachel recommends Krav Maga, an Israeli martial art, which focuses on practical, efficient techniques for real-world situations. “Choose a self-defense program with both male and female instructors,” she says. “An abuse survivor will benefit from being around healthy men she can trust, as well as strong women to show her what she is capable of.” “Many women will also benefit from carrying protection”, Rachel says. “This can help keep them safe from ex-partners as well as give them peace of mind.” There are lots of everyday carry options out there these days. Rachel recommends the MUNIO Self-Defense Keychain. With multiple stylish designs to choose from, the MUNIO doesn’t resemble a weapon, but it’s highly effective in an attack, enabling users to react at a moment’s notice to disable an assailant. “It’s become a core part of my self-defense curriculum for its simplicity,” Rachel says. “Anyone can use it, and you can take it anywhere, even on an airplane.” Get the Help You Need Getting out of an abusive relationship may be one of the hardest things someone can do, but it’s necessary and must be done immediately if there are any indications of potential or active violence. If you need help, call the National Domestic Violence Hotline at 1-800-799-7233 and reach out to your local domestic abuse center.