Self-Defense, Personal Safety, and Boundary Setting Instructor

I have been teaching self-defense for women, girls, and female identified people since 1990. I hold a black belt in Jujutsu and a brown belt in Judo.  I am a psychotherapist (LMSW) and specialize in treating survivors of violence and have also treated those who commit violence.   I understand the dynamics of sexual assault and other types of violence and work to empower students physically, psychologically, and emotionally to say “NO!” to attacks of all types and “YES!” to a more empowered life.  

I believe self-defense and personal safety skills are essential for everyone. Traditionally, this type of class was created for women and girls. My classes now are structured to be safe spaces for all participants—and I’m happy to run classes based on gender, based on parent-child relationships for all genders, for LGBTQAI+ and queer-identified groups of any or all genders, and for people with mobility and ability differences. As long as participants know the parameters of a given class and can make an informed decision about whether the class and space will be appropriate and safe for them, I can run classes for most people. But every class will not be the right place for every person.

Heidi Sproull

““This is a great class to take – not just to learn to protect yourself, but to find your inner strength.””
— 12-hour Class student

Anika Sproull, LLMSW, self-defense instructor.

My preferred format for self-defense instruction is a 12-hour course taught over four three-hour classes. I also can present shorter workshops to suit the needs of a group.

““Heidi is an amazing instructor that teaches you how to stay more safe in different situations and how to stand up for yourself.””
— 12-hour Class student

Classes have three areas of focus with the following three goals in mind. Most of my classes are appropriate for all women, girls, and female-identified people ages 12 and older.  If a prospective student is under 12, talk to me about them and we can discuss the content in order for you to decide if they are ready for this type of class. Specialty classes can be designed for your affinity group—contact me to discuss.

  1. Mental Preparedness:  We discuss and role play the types of scenarios that put people most at risk for sexual assault and other violence.  We work through hesitation and embarrassment and strive to increase assertiveness, self confidence and a sense of personal power.

  2. Verbal Skills:  Participants learn assertive verbal techniques geared towards de-escalating dangerous or uncomfortable situations.  We work vocally to develop a strong voice and assertive, defensive yell.

  3. Physical Defensive Skills:  Students learn and practice physical skills that are selected to be used by a smaller, less strong person towards a larger, stronger attacker.  The skills you will learn have been proven over years of instruction to be effective in attacks, as well as easy to learn and remember.

““You will feel so strong and badass, like you’re radiating ‘don’t f-ing touch me or try me’ vibes.””
— 12-hour Class student

My classes are often co-taught with Anika Sproull, LLMSW. Anika works as a mental health crisis responder and has been teaching self-defense since 2009. Anika has trained in judo.

As a mother-daughter instructional team, we strive to create a safer world in which people are empowered to set their own boundaries and trust themsleves to learn their YESes and their NOs.

Reviews & Evaluations from students:

“I would highly recommend this class to anyone I know.”

“I have already told many women about this class – telling them about the statistics and that there are things they can do to protect themselves.”

“In 12 hours you can learn to take control & power over your body, safety, life!”

“Everyone needs to take this class! I find the discussions and concepts especially helpful and important.”

“You learn how to be powerful!”

“This class is priceless! It’s fun and could save your life. Why wouldn’t you!?”

“This class is an amazingly empowering experience that you will never forget.”

“This class is an extremely welcoming environment full of encouragement and power.”

“It is life changing and helps empowered women empower women.”

“This class will make you see how powerful you already are.”

“You learn essential self-defense skills that every woman and girl should know.”

“Heidi will show you that you ALREADY have the power & strength to defend yourself.”

“What made me most proud of myself was breaking the board because I felt really strong and empowered.”

“Take this class – you’ll become super powerful! Thank you Heidi! You are breaking cultural myths and precepts.”

“Take this class. Do it for yourself, bring your daughter/mom/friend. It’s useful and important!”

I will gladly answer any questions you might have about content, teaching style etc. before you schedule me for a class.

Please use the CONTACT ME button below and I will reply within one business day.