Be Smart/Be Safe - Part 1 (Awareness & Boundaries)

The ABC's of Self Defense Training Report

Safety is not a product of luck. It’s a set of habits, a mindset, and a few simple skills practiced until they become automatic.

In over five decades of teaching martial arts and leading people through transformation, I’ve seen the same truth again and again: the people who avoid trouble most often do three things well — they are aware, they set clear boundaries, and they know a few combative moves to create an escape if needed.

That’s the ABC’s of self-defense:

A — Awareness, B — Boundaries, C — Combatives — and in the combatives section I use the mnemonic S.P.O.R. (Stabilize, Palm Heel, Ouch — Knee to Groin, Run). This is a practical, non-fearful approach to staying safer in the real world.

Below is a complete, usable guide you can read, share, or adapt for a talk, training session, or personal practice.

Why a practical system matters

Too many people assume “it won’t happen to me.” However, the statistics — and experience — tell a different story.

Many victims know their attackers, and a large percentage of assaults start with words, not fists. Predators look for patterns — distraction, isolation, uncertainty — and they exploit them. The good news is that those patterns are habits we can change. You don’t need superhero reflexes or years of training. You need better habits, a clearer voice, and a few high-percentage techniques executed with intent.

This system is designed to be trauma-informed, realistic, and respectful: awareness and boundaries prevent most threats; combatives are a last resort designed to create a window to run to safety.

A — Awareness: the foundation of safety

Awareness is the bedrock of all personal protection. You can’t act on danger you didn’t notice. Awareness has three parts: external, internal, and practical scanning.

• External awareness means being present in your environment. Phones and earbuds are convenience tools — not safety tools — when you’re crossing parking lots, walking to your car, or entering unfamiliar spaces. Make it a habit to pocket your phone and remove one earbud when you’re moving between zones. Train your eyes to look for exits, for poor lighting, for people who are acting strangely or standing alone in ways that don’t match the environment.

• Internal awareness is just as important. Emotions like fear, anxiety, and shame alter your posture and movement. Hunched shoulders, a lowered head, and anxious steps are signals an attacker reads. Learn to notice those internal states and correct them. When your body tightens or you feel a sliding unease in your gut — that is information. Trust it. Listen to it. Acting on small warning signals often prevents escalation. Remember, you are not doing this to become paranoid, you are simply doing this to become aware.

• Practical scanning gives you a routine to make awareness automatic. When you enter a space, do a quick “three-exit sweep”: in ten seconds identify three ways out. Note where people are clustered, where the lighting changes, and where you’d go if you needed to move quickly. Do a quick perimeter check every minute or so when you are in a new or uncertain environment — a soft, fast glide of the eyes, not a stare that looks like you’re hunting someone down. Awareness practiced like this is efficient, non-paranoid, and effective.

B — Boundaries: deterring trouble before it starts

Boundaries are your active deterrence strategy — the behaviors and signals that make you a harder target. Most assaults begin with words; that makes verbal and physical boundaries powerful tools.

• Physical boundaries start with posture. Stand tall: chest open, shoulders back, chin up. Walk with purpose. Angle your body slightly rather than standing square-on; an angled stance helps you move and pivots you away from direct attacks. If someone approaches too close (less than two of their steps away from you), or you feel danger and an escape route is not available - Step back deliberately and take a Self Defense Stance – strong side back (e.g., right foot if you’re righthanded), arms extended, and fingers spread wide. This projects assertiveness and strength. Also, distance buys time to escape, if necessary.

• Verbal boundaries are often the simplest defense. Your voice can change the outcome faster than a physical move. Use short, firm commands that are easy to project: “Back off.” “Stop.” ”No.” “Don’t touch me.” Say them in a direct and assertive tone — not high-volume panic, but firm projection. Increase the volume of your voice and powerfully repeat these direct commands to drown out your assailant’s words, if necessary. Practice your voice in front of a mirror until it feels natural. Many predators are deterred by a clear, confident response because they want an easy opportunity, not resistance.

• Emotional boundaries involve saying “no” without apology. Don’t let politeness, guilt, or social pressure anchor you in a risky situation. Being kind doesn’t mean being unsafe. Practice declining unwanted advances or pressure clearly and briefly.

• Digital boundaries are modern safety. Oversharing locations, travel dates, or routine activities on social media can create vulnerability. Tighten privacy settings, remove location tags, and be mindful about what you post. If you must share plans, do it after you return.

Boundaries often stop threats before combatives are needed. When you pair strong body language with a clear voice, you remove the “easy target” signals predators look for.

C — Combatives: S.P.O.R. — Stabilize, Palm Heel, Ouch, Run

Combatives are a last resort. They are not about heroics or “winning” a fight — they are about creating space and time to escape. Keep it simple. Under stress, complex techniques fail. Simple, practiced actions succeed.

I use the mnemonic S.P.O.R. to remember the sequence: Stabilize → Palm-heel → Ouch (knee to groin) → Run.

Stabilize
When a threat becomes physical, the first priority is balance. Lower your center of gravity: feet shoulder-width, knees soft, weight distributed. If you are off-balance or reaching, you’ll be easy to tip or control. Stabilizing gives you the ability to generate force and to move.

Palm-Heel
The palm-heel strike — using the base of the palm — is one of the most reliable, safe strikes for a novice defender. Aim for the nose or chin. Strike up and through; snap the shoulder and rotate the hip for power. Palm-heel protects your small bones (unlike a closed fist) and produces a strong reaction in many attackers. Combine the strike with a vocal command: “NO!” Then step back — create distance.

Ouch (knee to groin)
If the attacker is close, an upward knee strike to the groin can be decisive. Rotate the hips, drive through with the thigh, and strike with commitment. This move causes a rapid, instinctive reaction and a chance to get away. Use it with intention and then move immediately.

Run
After you’ve created a window, run to safety. The goal of combatives is not to continue a fight; it’s to create the opportunity to exit the situation quickly and get help. Run toward people, well-lit areas, or a guarded space — not into isolation.

Wrist-grab release (bonus): if someone grabs your wrist, rotate toward the attacker’s thumb — the weak part of the grip — step into the grip while pulling your hand in a circular motion and break free. Step, pull, turn, and run. Practice this until it is smooth.

Train these moves on pads and with partners before you ever use them in a real situation. Repetition builds neural pathways so that under adrenaline your body executes quickly.

Practice: small daily habits, big returns

Skills you don’t practice won’t be available under stress. Build short routines into your week:

• Daily (5–10 min): Three-exit sweep at each new location; one minute of posture and voice work in front of a mirror.
• 3×/week (15–20 min): Pad work — 10 palm-heels, 10 knees per leg, 10 elbow strikes (if trained) and 5 S.P.O.R.’s (stabilize → palm heel → knee → run).
• Partner work (weekly): 25 wrist-grab releases; controlled scenario drills with a partner and pads.
• Monthly: Real-world audit — walk a parking lot, a transit stop, and a route home looking for weak spots (lighting, escape routes, isolation).
• Take a Course: Enroll in a reality-based self-defense course with trained professional instructors. In the Denver area, Theresa Byrne and I offer Higher Self Defense, a 3-hour course which specifically focuses on the “ABC’s of Self Defense” and dealing with the adrenal response when confronted with both verbal and physical attacks, turning your fear into fierce. Go to www.HigherSelfDefense.com to learn more.

Consistency beats intensity. Ten minutes a day compounds into competence.

Mindset: confidence over fear

Preparation is not paranoia. Practicing these habits creates confidence — and confidence is itself protective. When you carry yourself with presence, you change how people perceive and treat you. That doesn’t eliminate all risk, but it reduces it dramatically.

If something feels wrong, act on it. Your body notices micro-signals before your brain labels them. A simple “I don’t like that” or moving to another seat can change the whole trajectory of an encounter. Trusting your instincts is not rude; it’s prudent.

Final notes and quick reminders

• Awareness first: Most threats are avoided long before combatives are needed.
• Boundaries matter: Your posture and voice deter many would-be attackers.
• Combatives are for escape: S.P.O.R. — Stabilize, Palm-heel, Ouch (knee), Run.
• Practice consistently: Short, regular drills build practical skill.
• Digital safety: Protect your online life as you would your physical routines.
• Seek professional personal protection training: Find a class that will emphasize these skills that is presented in safe, professional and empowering environment.

Quick checklist to start today

• Do a three-exit sweep where you are now.
• Practice a one-minute assertive Self-Defense stance and say “Back off” with conviction.
• Drill 10 palm-heels into a pad (or practice the motion slowly if you don’t have a pad).
• Tighten one social media privacy setting.

You and your loved ones are worth protecting. EVERYONE deserves to be safe.

The most important thing you can do for your safety is build small, repeatable habits that reduce risk and increase your confidence to act.

Remember…Be smart and be safe.

Chris Natzke                                                                                                                                       

America’s Breakthrough Sensei