In Control
by Vonetta Booker

(November 2001, Essence magazine) Self-defense workouts get you mentally fit.

It's late and you're on your way home after work.  You feel just a tad nervous as you walk down a deserted street toward your apartment.  Does this scenario sound familiar?  As winter approaches and the days get shorter, it might.  And if an attacker did approach you in the street, would you know how to defend yourself?  Would you be strong enough to stop him?

To avoid that feeling of vulnerability, an increasing number of women are enrolling in self-defense classes.  Krav Maga, the Israeli Defense Forces' self-defense system, has become a popular workout while teaching a real fighting technique (learn more at www.kravmaga.com).  Another new class is yoga self-defense--yoga philosophy coupled with street-smart techniques for protecting yourself.  Impact and kick-boxing classes are still favorites among women.  Whichever form you choose, it's all about becoming aware--and empowered.

Although using one's wits to outsmart an attacker is a key factor in self-defense, it also helps to be physically fit and ready to go, toe to toe.  "You can't be a weakling when defending yourself," says certified self-defense trainer Beverly Bradley.  "Being physically strong is a plus."  That means toned thighs, calves, biceps and triceps and a strong back and abdomen.  Bradley, who is also a certified trainer in martial arts and kick-boxing and the founder of the Brooklyn-based women's wellness group Kamili Afya, says, "Being able to grab someone and pull them into your knee--that's physical strength!"

In between your self-defense classes and strength-building workouts, stay street-safe with these tips from Sergeant Doris M. Byrd of the Chicago Police Department. 

--Always be aware of your surroundings, regardless of the time of day.

--Follow your gut.  "If you feel something's wrong, then it's wrong," 

--Have your keys ready before approaching your car or the entrance of your home. 

--Don't rummage through your purse in public. 

--Never use a weapon you're unskilled with.  "It's easy for an attacker to use it against you," says Byrd.

--Do not carry all your money in one spot. 

Captions:

For punching power, Beverly Bradley suggests strengthening your arms with these moves:

Front raises: Hold dumbbells against your upper thigh as shown.  Raise one arm until weight is in front of you at shoulder level.  Lower, then alternate with other arm.  Do three sets of 12 to 15 alternating reps.  

Biceps curls: Standing with feet shoulders' width apart, keep your arms close to the body.  Then bend at the elbow, curling the fist up to the shoulder.  Lower and repeat.  Do three sets of 12 to 15 reps.