Begin Again: Starting the Year with Strength and Intention
The start of a new year often comes wrapped in pressure: to be better, do more, go harder. We’re bombarded with messages to “hit the ground running” or “start strong.” But what if true strength isn’t about rushing forward, but about returning—again and again—to what grounds you?
Empowerment self-defense teaches that safety, confidence, and personal power are not fixed outcomes. They’re daily practices. They’re built slowly, with care, through repetition and reflection. So instead of launching into 2026 with urgency, what if we gave ourselves permission to begin again—with intention?
This post explores what it means to start fresh through the lens of self-defense: not just as a physical skill, but as a way of living with awareness, boundaries, and strength. Whether you’re new to this work or have been training for years, here are three powerful ways to begin again this year.
1. Repetition Builds Reflex: Why Consistency Beats Perfection
In Brazilian Jiu-Jitsu, we drill the same movements hundreds of times. At first, your body feels awkward. Your timing is off. You forget key details. But with each rep, something clicks. One day, your body moves before your brain catches up. That’s the power of repetition. You don’t rise to the occasion—you fall to the level of your practice.
The same applies to emotional safety and boundary-setting. You don’t get better at saying no or using your voice by thinking about it once. You practice. You stumble. You try again. Each attempt lays the groundwork for stronger reflexes—not just physically, but emotionally.
This year, give yourself permission to be a beginner again. Don’t wait for the perfect mood or schedule. Show up consistently, even in small ways. One breath. One boundary. One decision to come back to yourself.
2. Set One Safety Intention for the Year
We often set goals around fitness or productivity, but what if we also set intentions for our personal safety and confidence?
A safety intention is a commitment to a practice that supports your well-being, boundaries, or sense of power. It doesn’t have to be big or flashy. It just needs to be clear—and rooted in what matters to you.
Here are some examples:
“This year, I will speak up the first time someone crosses a boundary.”
“I will learn one self-defense technique each month.”
“I will check in with my body before saying yes to anything.”
“I will start each week with 5 minutes of grounding breathwork.”
“I will have a safety check-in plan with friends when going out.”
Setting a single intention helps you focus your energy without becoming overwhelmed. It becomes a touchstone you can return to when you feel off-centre or disconnected.
Take a moment now: What’s one safety intention you want to carry into 2026?
Write it down. Revisit it often. And remember—every time you come back to it, you strengthen your internal foundation.
3. Return to the Fundamentals: Base, Breath, and Boundary
Whenever I feel off track—physically, emotionally, mentally—I go back to the basics.
In self-defense, we teach the three foundational tools:
Base: Your physical stance. Grounded feet, balanced posture. You can’t move powerfully if you’re off balance.
Breath: Your regulation. When you breathe deeply, you calm your nervous system and regain clarity.
Boundary: Your limit. Using your voice, your body, your choices to define what’s okay and what’s not.
These physical fundamentals mirror our internal ones:
Self-worth: Knowing you deserve safety and respect.
Awareness: Noticing what’s happening around and inside you.
Connection: Building relationships that support, not drain, your strength.
No matter how far along you are on your personal journey, coming back to these foundations isn’t a step backward—it’s a step deeper. They’re not just techniques; they’re tools for everyday living.
You don’t need a new version of yourself to begin the year. You just need to return to what’s already within you.
Begin Again, Gently and Boldly
Starting fresh isn’t about wiping the slate clean or being perfect. It’s about remembering that you always have the power to begin again—right where you are.
So in this season of resolutions and restarts, I invite you to:
Recommit to the small, repeated actions that build your reflexes and resilience
Set one clear safety intention for your year
Return to your foundation: base, breath, boundary—and the deep self-worth that makes them matter
You are not starting from scratch. You are starting from experience.
You are allowed to go slowly. You are allowed to come back. You are allowed to begin again.
Call to Action
What’s one safety intention you’re setting for 2026?
Share it with a friend, write it in your journal, or drop me a note—I’d love to hear it.
And if you’re looking for a supportive place to practice these foundations, our Friday night Women & Teen Self-Defense Classes and the Be Your Own Hero afterschool program are both welcoming new participants this month.
Let’s start this year with grounded strength and bold intention—together.
