The most efficient way to prevent violence against women – This study may surprise you

asian-653899_640This debate has probably been around for as long as there has been violence against women. Stricter laws, harsher punishments, education and social stigma are some of the measures commonly discussed in the public space. Less commonly discussed are measures such as self-defense and risk management trainings. However, a Canadian study has indicated that this may in fact be the most effective solution.

It is not enough, the study observes, for self-defense training to include physical combat techniques (eg. kicks, throws, etc.). Rather, it needs to complement any physical techniques with risk assessment and voice work.


Self-defense training becomes effective when it includes:

  • How to identify and avoid/handle potentially dangerous situations
  • How to use one’s voice
  • Effective techniques for getting out of risky situations

The study has raised some controversy as there is a concern that this approach to women’s safety places responsibility on the victim rather than the offender. What do you think?

To read the original article, visit the following link:


3 Myths about women’s MMA

Myth no. 1 – Training MMA will make you look like a man

boxer-557143_640This is complete nonsense. To see how unfounded this myth is, watch any amateur or professional female MMA bout. These women are beautiful and strong, but more importantly, they are feminine.

Take a look at some of the more successful female fighters, such as Joanna Jedrzejczyk, Holly Holm or Gina Carano (for that matter, do watch Gina’s action movie Haywire). Several female MMA fighters are also models and actresses – with looks to match.


Myth no. 2 – You will never get married/find a partner


This is a really persistent myth in some parts of the world. I have met truly talented female martial artists who are held back by concerned parents, loved ones and friends. The scary thing is that this is not just limited to so-called “developing countries” – it is at least as prevalent in the western world.

There is no reason you can’t get a good partner/boyfriend/husband if you do MMA. If anything, the training will make you more fit, healthy and attractive. Since you learn to assert yourself, you are also less likely to get stuck with an abusive partner.

I have been in a stable relationship for over 10 years – and he would probably not be as crazy about me if I was not a fighter!


 Myth no. 3  – You will get injured/hurt

teddy-242851_640This is a very valid concern. MMA has a reputation of being brutal and without rules – a reputation often enhanced by the media. Fortunately, the reality of an actual MMA class in a good gym is quite different. A real-world MMA class is not only safe, but great for your fitness as well.


Of course, you can get injured in any sport – anyone who has played football or cricket will know that. You can get brain injuries from rugby and american football, tennis can ruin your elbow joints and a misdirected cricket ball can easily knock your teeth out (or worse). These risks don’t stop people from playing the sports and the reason is simple – to play footbal, tennis or cricket you start by learning the basics of the sport and taking the necessary safety precautions. It is the same in MMA.

Just like in any other sport, safety boils down to common sense. You master the basics before you start with the advanced stuff and only take on tougher training once your body is ready for it. Most importantly – you wear your protective gear:

  • Mouth guard – protects your teeth, jaw and neck
  • Headgear – protects your head
  • Handwraps – protect your wrists and knuckles
  • Gloves – protects your hands and your training partner
  • Shin pads – protects your shins and your training partner

A good MMA gym/academy will focus a significant amount of time on physical training and conditioning that builds up your strength, endurance and flexibility. This will help you stay safe and injury-free as you progress into more advanced MMA.

If you train at a good gym/academy and take the standard safety precautions (wear your protective gear, tap early, listen to your coach, etc.), then MMA is one of the safest sports you can practice.

Competitions are a different matter!
If you choose to compete, you are stepping into a much more demanding world. It is vital that you listen to your coach, because if you are not prepared and you don’t know what you are getting yourself into – then you do stand a good chance of getting hurt. On the other hand, it is the same with any demanding sport – horseback riding, kayaking or dirtbiking.

Make your own post-training recovery bars

Why buy protein bars when you can whip up these tasty recovery snacks in your own kitchen?

Easily digested carbohydrates, protein, magnesium, calcium and B vitamins make these mini recovery-bars a great post-exercise snack. Just what your muscles need!

With a few small adjustments they even can be turned into a healty dessert or guilt-free treat. The texture and taste is very similar to traditional Swedish chocolate balls, but without the added fat or refined sugar.

These mini-bars have a carbohydrate to protein ratio of 3:1, which is ideal for post-training recovery.

For dessert/treats: Skip the protein powder and rooibos tea (or water).  Roll 1 tbsp of dough into balls instead of making bars.

Here is the basic recipe:

Recovery Mini-bars

  • Servings: makes approx. 5 mini-bars
  • Difficulty: easy
  • Print

Calories per bar: 192 Kcal, barely 10% of a 2000-calorie diet
Macronutrients per bar:
29g carbs (of which 22g are naturally occurring sugars), 10g protein, 4g fat
Micronutrients: Calcium, Magnesium, Vitamin B6, Vitamin A, Folate and more


  • 200g fresh dates (seeds removed) – preferably at room temperature
  • 200ml rolled oats
  • 100ml (45g) soya or whey protein powder (85% protein)
  • 50ml grated coconut + extra for rolling
  • 1 tablespoon high quality, unsweetened cocoa powder
  • ground seeds from 5 green cardamom pods (or 1 1/2 teaspoons cardamom powder)
  • 1 1/2 tsp powdered cinnamon
  • 1/2 teaspoon powedered vanilla pod (or 1 teaspoon vanilla extract)
  • 50ml rooibos tea or water


  1. Mash or knead the dates into a dough. This step will be easier if the dates are at room temperature.
  2. Add the dry ingredients and work them into the date dough.
  3. Divide the dough into 5 equally sized portions and shape them into bars or squares.
  4. Place the bars in the refrigerater for at least 1 hour before serving. This gives them a firmer texture.

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First barefoot run of the season

I can’t wait until the weather is warm enough to pull on my Five Fingers and go for a run in the woods. Regular running shoes may have better padding, but they also reduce my balance and make my feet feel boxed in and suffocated. I like to feel the ground when I run.

Why I prefer running in barefoot shoes:

  • Improves balance by giving my toes a better grip
  • They feel weightless
  • They develop the muscles in the feet and legs

Join me for my morning run. Running speed: 8-10 KM per hour.

Open Self-Protection Workshop at Fight Elite MMA, Mumbai

handJoin The Self-defense Lady at Mumbai’s leading martial arts gym this Saturday for an open workshop on Women’s safety and self-defence.
You will learn:
  • How to use your voice as a weapon
  • Defensive body language
  • Strategies for escaping or defusing an incident before it becomes violent
  • Physical self-defence techniques that anyone can learn and use

Saturday, January 16th, 2015

2:00 PM to 4:00 PM
Place: Fight Elite MMA, Shop # 2 Ground floor, Business Point, Mumbai (Behind BMC office)
Directions are available on the FEMMA website:


Download the flyer:

Self-protection workshop at FEMMA