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HEARTHELD MAGAZINE MAGAZINE

EMPOWERED DEFENCE

The Most Empowering Way To Go Through Life Life will throw curveballs your way, that is a guarantee. The measure of success comes when you show how you will handle yourself when those situations arise. Your mind and your body are the most precious things you own, and deserve to be taken care of. Empowered Defence was born from an acknowledgement that you are only as powerful as you are willing to value yourself. I’ve met many people that care deeply for others but struggle to see the value that they bring to the table. To see that they steamroll over their own boundaries for the comfort of others.

Self-defence is about reclaiming your power, knowing your value, and knowing what you are willing to overlook and when you will hold your ground. The beauty in teaching self-defence is that I get to see the confidence my students exude as they take back their control. Like watching the quiet student use their voice when needed. It’s a reminder that this is your one life, so you need to make it one worth living.

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7 Phone: (780) 591-6505 Email: info@empowereddefencecentre.ca Find us on social media: @empowereddefencecentre Empowered Defence Centre

WEARING YOUR CONFIDENCE LIKE ARMOUR

I was a first responder in a previous life, and perpetrators would often look for the most vulnerable mark. It’s harder to victimize someone who is confident and willing to hold their ground. Being able to surround yourself in that armour of confidence takes a lot of practice and requires you to really nurture valuing yourself, your boundaries and your body. Starting from the inside out, when you feel confident in your own body you’ll be able to build into your relationships, friendships and work life.

KNOWING WHEN TO WALK AWAY Building a self-defence business is about proactively helping people to develop skills and strength early on; to know how and when to walk away. The kind of strength that’s needed to walk away from friendships that are no longer a positive influence. Or relationships that are bordering on unsustainable. The kind of strength that’s needed to take control of your life.

MAKE A CHANGE Your mind and your body are the most precious things you own, and they deserve to be taken care of. At Empowered Defence Centre, I want to help people grow into the strongest, most confident versions of themselves. I want people to be comfortable walking away from abusive situations early, and to exude the confidence that means they hopefully are never targeted in the first place.

If you’ve ever been in a room where you knew the answer but didn’t put up your hand, do you know why? Confidence starts young; it’s an inner voice that is created and nourished (or not) during childhood. If that confident voice is not nourished or becomes an inner critic instead, it can become an increasingly hard thing to shake.

EMPOWERED DEFENCE

Becoming the Strongest, Most Confident Version of Yourself

I wanted to set kids up for success; I wanted them to have a safe space they could go to where they could hear the words they needed to hear; where they can drown out that all too loud critic.

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7 Phone: (780) 591-6505

When we start nurturing that inner confident voice at a young age, we build their confidence for the future. One day at a time, and one positive comment at a time. Pour into them, let them recognize their strength and that will lead them to finding their inner confidence.

Email: info@empowereddefencecentre.ca Find us on social media: @empowereddefencecentre Empowered Defence Centre

FIND THE CLASS FOR YOU SELF-DEFENCE CLASSES (CHILD, TEEN, AND ADULT) HOMESCHOOL PROGRAMS FITNESS CLASSES SEMINARS CORPORATE EVENTS PARTIES AND EVENTS

When you book your FREE TRIAL class, you will be sent a level 1 information package, a registration form and a waiver. Please read the information package and complete the registration form/waiver prior to your first class. Wear comfortable workout attire, and bring indoor shoes to train in. Clean, indoor-only shoes are mandatory while training in order to keep our space safe and clean for everyone. Bring a water bottle. You will be working hard!

MEET SARAH Hi, I’m Sarah, the founder of Empowered Defence Centre. I want to share a bit about my journey and why I started this business. At Empowered Defence Centre, we’re all about helping people grow into their most confident, resilient selves. My passion for this work comes from years of learning and experience – both in martial arts and as a police officer – and a lifelong commitment to making a positive difference in the lives of others.

www.empowereddefencecentre.ca

I first got into karate as a kid, thanks to a love of Power Rangers! Like many kids, I started training but I didn’t really dive in until high school and university when I became more serious about martial arts. Eventually, I joined my dojo’s competition team, became an instructor, and earned my black belt. From there, I spent seven years in policing, specializing in domestic violence intervention. It was during that time I found myself wanting to do something more proactive, something that would help people avoid dangerous situations altogether.

I spent seven years in policing, specializing in domestic violence intervention.

That’s when I decided to follow a new path. I wanted to bring the confidence and strength I’d gained through martial arts into a setting where people could learn self-defence in a way that feels empowering, not intimidating. So, I left policing to open Empowered Defence Centre, where self-defence isn’t just about learning moves, it’s a way of valuing yourself and walking confidently through life.

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7

Find us on social media:

Phone: (780) 591-6505

@empowereddefencecentre

Email: info@empowereddefencecentre.ca

Empowered Defence Centre

WHY EMPOWERED DEFENCE? “I absolutely adore Sarah and her amazing centre! Not only have I had the pleasure of trying some of her classes, but I also get to support her behind-the-scenes and cheer her on every step of the way! Her self-defence classes are a full-body workout and an absolute blast. Sarah is incredibly talented, patient, positive, and genuinely hilarious. Come for the selfdefence, stay for the unforgettable instructor and the empowering energy she brings to every session!”

“We love Empowered Defence Centre and Sarah! She has created such a safe and empowering space for so many people to learn such important skills. We have recommended EDC to many other families and will continue to do so!”

“My son absolutely loves going to self-defence classes at Empowered Defence. Since starting a year ago, he has more self discipline and more common sense. Sarah is so supportive and her techniques are amazing. My son also love the PD, spring, and summer camps. They are very active during the day and it really helps with discipline and self control. Thank you Sarah.”

“Took Adult self-defence classes here. If I lived in Stony Plain again, I would 100% sign up again! I did the self defence classes for a few months while I was in the area for an internship and Sarah is AWESOME! Her method of teaching self defence leaves you feeling empowered and fierce, not scared or paranoid. Classes are also fun, good exercise, the music is great, and you can join at any level (trust me - my cardio sucks and I still felt like I benefited a lot!) Would definitely recommend!!!”

“What a great class! Attended an intro self defence class and I would highly recommend. Sarah is an excellent instructor. Incredibly knowledgeable and I appreciated the fact that she explained the legalities of self defence in Canada. Sarah made everyone in our group feel comfortable in what they were doing and broke down each step to make sure we got it right. Really enjoyed the class and feel as though even in an intro class, I learned so much!”

Self-Defence Training or Martial Arts What’s the difference?

Most martial arts are trained like a sport, where both parties are trying to stay in the match, whereas self-defence has the opposite goal - I want to get out with as little fighting as possible. Martial arts are bound by their own unique traditions, often focusing on form and technique. While their history is very interesting, it also places limitations on what techniques you can learn, and how you can perform them. The competitive aspects of martial arts include controlled bouts of fighting that focus on scoring points to win a match. Their unique honour code can add futher limitations to their teachings.

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7

Find us on social media:

Phone: (780) 591-6505

@empowereddefencecentre

Email: info@empowereddefencecentre.ca

Empowered Defence Centre

By contrast, self-defence is very broad, can draw from a wide variety of sources, and should be tailored to you and your body specifically. Many people tend to see self-defence as a one-off training to attend, but this is about as effective as taking a single swimming lesson. If you want to be able to defend yourself, you need to build muscle-memory, improve reaction time, and be able to perform under stress. This is where martial arts has always excelled over self-defence seminars. That's why I've blended the structure of a martial arts school with the practicality of self-defence training.

ALWAYS LEARNING Behind the scenes, I am always learning something new so I can continuously bring the best education to my students. Right now, I am working on completing a course on personal training for tactical athletes (military, police, first responders), because that style of training compliments self-defence training so well. You must be strong enough to handle carrying another person, able to perform well under stress, and balanced enough to ensure you avoid burnout or injury.

EMPOWERING YOU One of the most common misconception I get from my students, is thinking that size matters. “That guy is huge, there is no way I could beat him, why even try?” And while size will play a role in how you learn to defend yourself, my students are always surprised to learn that there are many ways of standing your ground to someone bigger than you.

THIS ISN’T A MARTIAL ARTS CLASS Our training isn’t about belts, tournaments, or fighting. It’s about real-world readiness, building the awareness, instincts, and skills to recognize danger early, respond decisively, and get safe fast. We draw from multiple disciplines, teach both proactive and reactive skills, and build confidence from the inside out. No intimidation. No fear-mongering. Just practical skills in a supportive environment.

YEAR ROUND SELF-DEFENCE

INSPIRED BY THE ONLY WOMAN IN THE INDUSTRY Growing up, I had the absolute pleasure of learning Karate from a female sensei. This was the only women in her industry (in our TwoI may paragraohs here area). not have known it then, but I think seeing a woman in that space, teaching kids and honing her skills, had a big impact on me. I’m always inspired when I see females succeeding in an otherwise male dominated field. And I think it’s important to see more women in those spaces.

At Empowered Defence Centre, we believe self-defence is a lifelong skill, not something that can be mastered in a short-term program. That’s why we offer year-round training for students of all ages, with continuous enrolment so you can begin whenever you’re ready. Our programs are built for long-term growth, not quick fixes. From your very first class, you’ll be guided through a structured progression that develops real skill, lasting confidence, and practical ability over time. This is all delivered at a pace that supports your individual development. Our commitment to meaningful, longterm development shapes everything about how we teach.

PAVING MY OWN WAY Once you open a business, you truly get to see who your friends are. There were many people who doubted if I had what it took and if I would be able to build the dream that I had. I am beyond proud of how far the studio has come and how many students we have been able to support. I’m always learning as I go, but I’m beyond grateful to everyone who has taken a class, started a membership or joined a workshop.

CONSENT ABOVE ALL

Self-defence training should never undermine the very boundaries it aims to protect. Students always have the right to ask questions, communicate concerns, and set limits around physical participation. While participation is encouraged, it is never forced. We believe that practicing consent in the classroom strengthens a student’s ability to assert boundaries outside of it. When students experience their bodily autonomy being respected during training, they are more likely to defend it in the real world. Respect, safety, and clear communication are foundational to how we teach not just topics we discuss.

DISCIPLINE LOOKS DIFFERENT We know that blind obedience can actually increase a student’s likelihood of becoming a victim of abuse. That’s why our approach to discipline is not about obedience – it’s about selfcontrol, accountability, and emotional regulation under stress. It’s the ability to make thoughtful decisions in uncomfortable or highpressure situations.

OUR DIFFERENCE Students are expected to show respect: arriving on time, being prepared, taking care of the training space, and treating instructors and classmates well.

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7 Phone: (780) 591-6505 Email: info@empowereddefencecentre.ca

Personal responsibility is a cornerstone of our program. But we build discipline from the inside out – through ownership and integrity – not through fear, shame, or blind compliance.

Find us on social media: @empowereddefencecentre Empowered Defence Centre

It doesn’t hurt to be prepared. Much of self-defence is learning skills and techniques that you hope you never have to use. But in doing so, an anxious or fearful person can take solice knowing that they have worked hard and built the muscle memory needed to instinctively react to a number of scenerios. I never want someone to be walking around with their head on a swivel, searching for danger. But having seen the outcome of what happens when you are unprepared first hand, the importance of being prepared shouldn’t be understated.

EMPOWERED DEFENCE

ALWAYS BE PREPARED Two paragraohs here

STRIKE FIRST, STRIKE HARD, NO MERCY Any Karate Kid fans here?

Empowered Defence Centre 3802 49 Ave #102, Stony Plain, AB T7Z 2J7

What sets empowered defence apart from other self-defence studios, is the understanding of our legal system. Many people are unaware of what counts as excess force when it comes to defending yourself.

Phone: (780) 591-6505 Email: info@empowereddefencecentre.ca Find us on social media: @empowereddefencecentre Empowered Defence Centre

We want you to be prepared, and incorporate lessons like this into our classes and workshops, to make sure you are prepared.