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City of Portland, BDS Self-Defense Workshops







Connect to your strength and have it reflected in everything you do.  Learn to trust your awareness, assess situations rapidly, and act on your own behalf. Role-plays and drills give you the opportunity to strike with full power, speed, and commitment. In just 4 hours you will have the confidence and practical skills to create effective boundaries and respond immediately to real life situations.

With guidance from certified instructors, you will learn to recognize and respond to threatening behavior with strong, assertive body language and verbal self-defense skills, and targeted physical strikes.

This positive and supportive self-defense workshop is designed for all ages, genders and abilities.



To sign up for one of the upcoming workshops please contact Nick or Tammy and let them know what workshop date you are interested in: 

Nick Hilbers: or Tammy Croll: 

Scroll down to find upcoming workshop dates.


BDS Self-Defense Workshop Dates:

April 11th 8:30 – 11:30am Room 2500b

April 25th 1:00 – 4:00pm Room 2500b



A mix of active physical training  & important information

Supportive training atmosphere

All ages, genders, backgrounds, & abilities welcome!

Wear comfortable, work-out style clothing

Bring a bottle & light snack

Please remove jewelry before the workshop




Mas Guru Agung Janesa Kruse
Founder and Director of One with Heart

Janesa Kruse is martial artist and teacher known for her passion, talent and strength. For 30 years she has remained active in training, fighting and teaching. Janesa began her martial arts training at age 21. In 1980-81 she was rated among the top 10 Women Fighters in national point fighting by Karate Kung Fu Illustrated.

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Kyle Hatfield
Instructor at One With Heart and One With Heart St Johns

On a sunny Portland day, you might find Kyle under a tree playing a banjo. Then again, you might find him at One with Heart, training or teaching.

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Katherine White
Program Coordinator

I came to One with Heart in 1990 to take a women’s self-defense class. Now I have trained for 27 years and am a 3rd degree black belt. For the past 20 years it has been my joy and privilege to teach self-defense to women, men and children throughout the Portland community. I believe self-defense saves lives and changes lives. It develops the inner strength to speak and act with confidence and integrity. To me, this is what empowerment is about.



Farley White
Instructor at One With Heart

Farley Welch began training in 1995 to keep up with his wife and son who had already been at it for several years. He is a 3rd degree Black Belt who finds teaching both inspiring and fun. He teaches children twice and week and has been a support instructor in One with Heart’s self-defense workshops for the past 15 years. “For me there is no better way to give back to my community than to teach.”


Annie Ericson
Women's Self-Defense Coordinator

How did you first find Pukulan?
When I moved to Portland I serendipitously lived just a few doors down from One with Heart.  Although I walked past the studio nearly every day, I don’t remember ever ‘planning’ to start training. I was just drawn in one day as if by a big magnet, bought my white gi, and began training that very night.

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Aaron Fellows
Instructor at One With Heart

Aaron Fellows is a student of Indonesian, Filipino, and Chinese martial arts. He is thrilled to be part of an initiative which draws from all three to bring practical, accessible self-defense to the community. Aaron also has backgrounds in contemporary dance and outdoor leadership. He enjoys discovering the intersections between his long-held passions and his self-defense instruction.