We know. We know. In the U.S., Halloween (chocolate!) and Thanksgiving (mashed potatoes!) preface winter holidays (cookies, pies, and cakes!) culminating in a liquor-soaked, buckets-full-of-popcorn, calorie non-counting extravaganza that we vow to turn around in the new year. Perhaps our self-defense message will reach more girls and women if it’s a new diet & exercise fad! Here you go.*

*This plan is not endorsed by any medical, fitness, or nutrition authorities.

Jane’s Self-Defense Diet and Fitness Plan for 2016

Diet:  The holidays are the time to indulge, but that doesn’t mean depriving yourself as of January 1.  Eat healthy, but happy!  Lots of protein, fruits, and vegetables, but carbs and treats in moderation are fine, too.  The body type of 2016 is strong and powerful, not weak and emaciated.  Ditch the diets – they don’t work, and they make us cranky.  Instead…

Focus on Fitness, with Jane’s Seven-Day Plan!

Day 1.  Firm your legs practicing round-house and ax kicks.

Day 2.  Tone your waistline and butt by doing stairs, two at a time, which is the EXACT motion for a highly effective knee-to-the-groin.

Day 3. Get those great ripped looking arms by practicing your elbow throws, eye jabs, and heel palms strikes.

Day 4. Get heart-healthy by fast-walking or running after stomping on an object. Shouting “NO!” and “911!” after you get to your destination improves lung capacity.

Day 5. Work those hips with arches!  Lie on your back, plant your heels, and thrust upward, fast and furious, first to one side, then the other. Improve flexibility and practice tossing off an attacker at the same time!

Day 6. Mindfulness – everyone’s doing it, and Jane is too!  Awareness is key – notice what’s around you, and practice focusing your attention – what are your instincts telling you?  Where is safety?  No judgment – notice, and go with your gut.

Day 7.  This is a day of rest and reflection. Think about and be thankful for what a bad-ass you’re becoming.  Oh yes, this is going to impact many aspects of your life. Claim it, baby.