Winter Run 2019

The KHR program is a well-rounded mind-body fitness program designed specifically for women by women. Its goal is to help women find meaning in exercise, learn how to take better care of their bodies and emotions, and connect with other women in a safe and caring environment that promotes healing and growth. During the program you will learn:

PRACTICAL SELF-DEFENSE

The practical self-defense techniques are hand picked by Dr. Conrad from the most reputable combat arts, such as: Taekwondo, Krav maga, Kali, and Jiu-Jitsu. The techniques are effective and practical for women, emphasising technique over strength. The attacks that we use are based on the research on the most common ways women are attacked.

The complete curriculum covers 64 self-defense techniques and includes both Empty Hand and Weapon Attacks. Both Empty Hand and Weapon Attacks Curriculum are split in two parts. Empty Hand Attack curriculum has Awaken and Stronger levels and more advanced Weapon Attack curriculum has Enlightened and Unstoppable levels.

EMPTY HAND ATTACK CURRICULUM

Level I - Awaken (16 techniques)

Level II - Stronger (16 new and the 16 techniques from Level I)

WEAPON ATTACK CURRICULUM

Level III - Enlightened (16 new and the 32 techniques from Level I and II)

Level IV - Unstoppable (16 new and the 48 techniques from Level I, II and III)

Each level takes 8 weeks to complete. We call these 8 week sessions, Runs.

In our EMPTY HAND ATTACK curriculum-encompassing two levels Awaken and Stronger- you will learn how to defend yourself against:

Aggressive Approach

Hair Grabs

Wrist Grabs (I&II)

Punches and Slaps

Chokes

Bear Hugs

Headlocks

In our WEAPON ATTACK curriculum you will learn how to defend yourself against common weapons by disarming an opponent and fighting back.

Guard (Rape) Escape

Mount Escape

Guns (I and II)

Blades (I and II)

Sticks (I and II)

SITUATIONAL AWARENESS

Each week we cover one of the important topics below that equips you to become more situationally aware and confident in handling challenging situations. Topics include:

Trusting Your Instincts

Establishing Boundaries

Awareness of Surroundings

Safety Tips:

Home

Parking Lot

Jogging

Streets

Gas Stations

Parties

Driving

EMOTIONAL INTELLIGENCE

A big part of our program that makes us unique and favorite among women, is that we put emphasis on teaching you how to strengthen your mind and handle emotions. We cover important topics such as:

Resilience

Confidence

Courage

Happiness

Trust

Empathy

Mindfulness

Self-Control

Self-Awareness

Self-Discipline

Self-Worth

Focus

LIFESTYLE HABITS

Dr. Conrad shares with you her lifestyle habits that helps her stay healthy and fit in her mid forties. After her both parents were diagnosed with cancer, she made lifestyle changes that helped her own doctors in awe of her health results. With her biological age of 18 with muscle mass (over 40%) and body fat (less than 10%) of an athlete, she inspires others to successfully achieve the same results. Her plant based recipes along with her healthy tips will encourage you to give your body a break from the inflammatory foods. She also shares with you the habits that will help you manage stress and become more content and passionate person. Here are just a few habits that you will learn in this program:

Meditation

Breathing Techniques

Gratitude Journaling

Coping Skills

Effective Exercising

Plyable Muscle Stretching