Friday, October 29, 2010

Krav Maga Rape Defenses that Work with Pete Hardy by Jax

Krav Maga is not as much a martial art with forms, techniques and point fighting as it is a system that was conceived in Israel out of a need to survive in a country where the presence of violence and danger is prevalent. It is one of the few systems that levels the playing field between male and female, which is one of the reasons that its popularity for reality-based self defense is on the rise. Its simple techniques, created to work against the most variations of attacks, increase the chances of survival when faced with the unexpected circumstance of a violent confrontation. I spoke with Pete Hardy, head of Krav Maga Worldwide in San Antonio, Texas, and one of only three to hold a second degree black belt worldwide to offer his expertise and techniques against the most common rape attacks and Krav Maga defenses to use in such a situation.

Based on the seminars you conduct every two months for women, I get the sense that you are an advocate for violence against women by empowering them with the tools they need to survive an attack. Why so?
San Antonio Owner
of Krav Maga Worldwide
Pete Hardy

"There’s nothing worse than the utter helplessness a victim feels after being degraded in the most violent ways. Thoughts such as they must have done something to deserve the attacks, imprison them in their own homes years after the rape occurred because they are afraid it will happen again. I want to ensure that these women have the tools they need to free themselves from the prison of their own minds and Krav Maga can do that for them."

According to the National Coalition against Domestic Violence, women age 24 and under suffer from the highest rates of rape. One in five women will experience rape or attempted rape during their college years. How does Krav Maga help them minimize the risk of becoming a victim?

"Aside from the techniques they learn in the classroom, Krav Maga training focuses on creating situational awareness by increasing their chances of survival such as: walk tall, look up and be aware of your surroundings, always have your keys in your hands, don’t be distracted on your cell phone, and never let anyone into your space by creating an imaginary five foot box around you. Most criminals don’t want to hang out and struggle longer than they have to, so how women carry themselves when they’re walking to their car will determine whether they will become a target."

Your center has grown into the largest center in the nation. What do you attribute to the popularity of reality-based self defense?

"Krav Maga is easy to learn and hang on to... it’s a practical approach to self defense and that's what attracts people to it."

Have you had incidences of women in your center who were attacked and survived because of the skills they learned in Krav Maga?

"Yes, but due to legal issues, I cannot personally disclose what happened, but we have plenty of documentation that it works, not only in civilian life, but with law enforcement as well."

What are the most common rape scenarios?

"There are so many different rape scenarios that a victim can be placed in, but they will most commonly be choked, punched, mounted or in between the legs; which is why it is important for them to learn how to survive the most common rape situations where the victim will find herself having to fight for her life in a laying down position."

Here are the four most common rape attacks and how you can survive them:  
Choke with a mount

Krav Instructors
Bridget De la Rosa
and Roger Lopez by
Sarah Brooke Photography

The attacker is choking you on a mount: With both hands, pluck the attacker’s hands where thumb meets the wrist.

Pop your hips up, lifting one leg up and roll over.

The attacker is now on his back. Make a quick groin strike, stand up, and move away from the attacker.

Choke from behind on a mount
The attacker is mounted on your back with a choke on: In one swift motion slide your forearms as close as you can together towards your knees. This will buck the attacker right off.

Stomp on the groin or the face and run away.

The attacker is kneeling next to you choking you from the side:

In this illustration, the attacker is kneeling on the victim’s right side, so as soon as the attacker applies a choke, use a right-handed palm strike to the sternum or face while plucking and grabbing the attackers hand off your neck with your free hand.

Immediately roll your hips up and tuck your right knee against the attacker’s chest to create more distance. Trap the attacker’s hands with both of your hands and kick the attacker in the face with your free leg in an explosive motion.

The attacker is in between the legs and striking with clenched fists: 
Parry one of the punches and grab the wrist and the arm.

Shrimp off the hip bone and blade the other foot over the shoulder to stomp at the face. Push back and get out.

1 Data compiled by National Coalition Against Domestic Violence. Retrieved from

*Special thanks to Sarah Brooke Photography for taking such awesome action pics!
Also would like to thank Mr. Pete Hardy, Owner of Krav Maga Worldwide for taking the time out of his busy schedule to give me an interview. Bridget De la Rosa and Roger Lopez, my awesome Krav instructors, thanks so much for volunteering on such short notice, and Sonny Mendez, for helping with the poses.

Sunday, October 24, 2010

A Healthy Food Choice for People On the Go!

I often hear of pasta used by athletes as a source for fuel, but I get bored with the idea of cooking and eating spaghetti every time I need a boost. Plus, as I've gotten older, the heaviness of beef and sauce gives me enough heartburn to burn a hole right through my esophagus.

Baby sister, Ruby Flores- Boyd
 Recently, I visited my younger sister, who is the picture of perfect health in action. She and her husband own and operate their own chiropractic health center in Brownsville, Texas (Boyd Health and Rehabilitation Centre), and I've always admired their approach to holistic health and healing. She is always inventing ways to eat healthier with the least amount of preservatives by eating more organic, including less fats, and avoiding the unnecessary use of salt by experimenting with herbs and food that will satisfy the palette and provide just enough comfort to soothe the soul. As an athlete in the martial arts of Brazilian Jiu-jitsu, full-time mom, business owner, and college student, she knows first-hand that the foods you eat can either make or break your energy source.

Ouch! At a competition for her team with
Galvan's Martial Arts Academy,
Brownsville, TX

Jiu-jitsu Mama
So whether you're a martial artist, mom-on-the-run, person on the go, or simply looking for a healthier way to eat, here is a healthy and easy-to-make recipe adapted and modified from one of her favorite chefs, Giada, that will give you the energy you need to keep going, leave you satisfied and all without the guilt of heavy fats, salts or calories. I’ve lost 30 lbs in the last year, and I’d like to aim for 30 more, but with the holidays right around the corner, and with people shoving high calorie candy and foods down your mouth-- as if we needed to get ready for a winter hibernation-- I worry about increasing or plateau-ing on my goal to drop another 30 pounds; which is why I asked her to help me feature some of her favorite recipes once a month on my Krav Maga Mama Blog. Hope to see you back again next month, for some low-fat holiday treats.  

Sun dried Tomato Penne Pasta  


16 oz whole grain Penne pasta (Barilla brand preferred)

1 (8.5- ounce) jar of sun-dried tomatoes packed in olive oil

2 garlic cloves

salt and freshly ground black pepper

1 cup (packed) fresh basil leaves

1/2 cup grated Parmesan

4 chicken breasts grilled and sliced length wise

Cook the pasta in a large pot of boiling salted water (prefer a little sea salt) until tender but still firm to the bite, stirring occasionally, about 8 minutes. Drain, reserving 1 cup of cooking liquid

Lay your boneless chicken breasts flat and cut half-way, lengthwise so that the breast is about 1/4 in thick or pound with mallet. Lightly season with salt and freshly ground pepper. Grill until fully cooked.

Asparagus baked in olive oil
(extra virgin, first cold pressed)
and lightly seasoned with itallian seaoning
and garlicis a healthy vegetable alternative
Meanwhile, blend the sun-dried tomatoes with oil, garlic, salt and pepper (to taste), and basil in a food processor until the tomatoes are finely chopped. Transfer the tomato mixture to a large bowl. Stir in the Parmesan.

Mix the pasta with the pesto and toss to coat, adding enough reserved cooking liquid to moisten. Season the pasta to taste with salt and pepper, or if you’re watching your sodium intake, exclude the salt. Place sliced and fully cooked grilled chicken on top of pesto. Garnish with two fresh basil leaves (optional)

*Recipe altered from Giada De Laurentiis original recipe