Aware and Prepared
Gain the Tools and Confidence to Prevent Danger, Protect Yourself When It Matters
Aware and Prepared
Gain the Tools and Confidence to Prevent
Danger, Protect Yourself When It Matters
A 7-Week Live Zoom Experience with
Colin McKechnie and Francisa Miller
Founders of Safety 4 You & Experts in Practical Self-Protection
A 7-Week Live Zoom Experience with
Colin McKechnie and Francisa Miller
Founders of Safety 4 You & Experts in Practical Self-Protection
Discover How to Live Each Day Fully with
Confidence, Clarity and Inner Strength
Discover How to Live Each Day Fully with Confidence, Clarity and Inner Strength
Imagine walking the world feeling calm, confident, and in control - even in moments that used to fill you with fear or hestitation.
Imagine reacting less from anxiety and more from inner strength — speaking up, setting boundaries, and moving with purpose instead of fear.
This is the power of real confidence - calm and grounded. You feel safe, in control, and fully capable to deal with everyday life.
Safety Preoccupies a Woman's Life More Than it Should ...
While Australia is a wonderful place in many ways, the truth is that many women still live with the risk of violence - including rape, assault, mugging, and domestic abuse.
At times, it's not safe to walk alone at night for fear of attack. Getting home after a night out can feel risky. In many suburban homes, we don't dare leave the back door open - even during the day, especially when we are home alone.
Domestic violence is a constant in many women's lives.
Many of us quietly adjust our lives around fear — avoiding certain places or limiting routines just to feel a little safer.
Over time, confidence shrinks and freedom fades.
Sadly, violence against women is deeply woven into many cultures - even here in Australia. We hope to see this change. But right now, it's a fact of daily life for too many women.
But none of this is your fault. You were never taught awareness or real-world safety - not in school, not at uni, not anywhere.
With the threat of personal violence out there, taking responsibility for our own safety is both wise and reassuring.
That’s why we created 'Aware and Prepared' — a 7-Week Zoom experience to help you move through the world feeling stronger, clearer, and more in control.
By the end of our 7-week course, you’ll walk away with:
Greater confidence in how you move through the world — whether you’re out alone, in a crowd, or facing the unexpected
A sharp sense of awareness and instinct you can trust. You'll know how to sense risk early and act before something happens
Real-world safety skills you can use. No need to be strong, fast, or confrontational — just prepared. You'll have effective easy-to-deploy self-defence skills to call upon in your back pocket without becoming a 7th degree black belt in karate or even a military commando
The ability to set boundaries and act with presence. You’ll carry yourself with calm, clarity, and confidence
Build your own Personalised Safety Plan that fits your life. You’ll feel ready — not reactive — in everyday moments and emergencies
This is your time to step forward
Our promise is that you’ll walk away feeling stronger, clearer, and more capable — no matter what challenges come your way. This is about living boldly, on your terms.
Trusted By Those Who Know Safety Best
When law enforcement professionals and experienced investigators recommend your training, you know it works
"A Commander’s Perspective on Why This Training Matters"
Detective Superintendent Kim McGee (Retired) and
Detective Inspector Chris Davies (Retired, Francisa’s karate student)
“After decades investigating serious crimes, we know the power of preparation — it saves lives.
Francisa’s skills and experience are exceptional, and Colin brings the same professionalism from his own career. Together, they offer practical, respectful training that empowers women to take control of their safety. This is training every woman should have.”
Detective Superintendent Kim McGee APM (Retired)
Detective Superintendent
Kim McGee APM (Retired)
"Awareness and preparation save lives — and Aware & Prepared gives women both."
With a lifetime in policing, including as a Detective Superintendent, I’ve seen firsthand the difference preparation makes.
This program gives women the tools, confidence, and clarity to stay safe in a way that is practical, respectful, and empowering.
I fully support what Francisa and Colin are doing — it’s training that changes lives.
Detective Inspector
Chris Davies (Retired)
Detective Inspector Chris Davies (Retired)
"The right training can completely change how someone handles danger — I’ve seen it."
In my decades as a Detective Inspector, I have worked with countless cases where the outcome could have been different if someone had the right skills.
I've also trained with Francisa as her senior karate student and know how effective her teaching is.
Every woman, no matter her background, should have the knowledge and confidence this program provides.
What Drives Francisa and Colin
What Drives
Francisa and Colin
This work is deeply personal for both of us. We’ve each had people we love experience rape and violent assault — leaving them not only with horrific physical injuries, but long-lasting emotional trauma.
Watching them rebuild their lives in the aftermath of those events changed us. It made one thing heartbreakingly clear: the risks women face every day aren’t distant or abstract — they’re real, they’re close, and they’re unacceptable.
That’s why we chose to act.
Together, we bring decades of experience in personal safety, situational awareness, self-defence, and protective mindset training.
And we realised that by combining our knowledge, we could create something truely impactful — something women could use right now to feel more confident, capable, and in control.
We've already shared these powerful skills with other women and seen the real difference it makes.
We don't believe in fear-based teaching.
We believe in practical, proven, and respectiful education that builds strength from the inside out.
Our goal is simple: to help you feel strong, supported, and safe — whether you’re walking to your car, jogging with your dog, or just living your life freely and fully.
We know this program will give you the know-how to face life's risks with calm, clarity, and confidence.
You don't need to live in fear.
You just need to know what to do.
- Francisa & Colin
What People Are Saying
Jess Young
Senior Karate Student
"Training with Sensei Francisa has shaped who I am today. I started with her at 23, feeling unsure of myself and constantly second-guessing everything. Over the past six years, she's taught me far more than self-defence or karate — she's taught me how to stand tall, speak up, and back myself. Her training is empowering and filled with care. She sees your strength before you do — and then helps you grow into it. I'm now able to walk through the world with strength, self-assurance, and confidence.”
Susan
xxxxxxx
"Francisa and Colin are amazing teachers. I felt supported, never judged, and walked away with tools that changed my life"
Crystal
xxxxxx
Here’s What You’ll Learn
WEEK 1
PREDATOR and PREY:
Spotting Perpetrators to Prevent You From Becoming an Easy Prey
PREDATOR and PREY: Spotting Perpetrators to Prevent You From Becoming an Easy Prey
PREDATOR and PREY: Spotting Perpetrators to Prevent You From Becoming an Easy Prey
In this module you will discover how perpetrators select their potential victims, places where targeting occurs, and more importantly, how you can recognise and avoid these high-risk situations before they escalate.
What you will learn:
How perpetrators identify vulnerable women and the subtle signals you may unknowingly give off that attract unwanted attention
The behaviours, traits, and patterns violent offenders look for and how you can avoid being seen as an easy target
Where and how perpetrators operate, and how you can recognise and avoid high-risk environments
WEEK 2
SITUATIONAL AWARENESS:
Fine-Tuning Your Senses to Stay Safe, Sharp and One Step Ahead
In this module you will discover how to sharpen your senses to spot what’s happening around you, staying one step ahead to pick up early warning signs before things escalate.
What you will learn:
Tune into your three key senses — what you see, hear, and feel
Scan your surroundings with calm, confident awareness
Trust your instincts and act on them early
WEEK 3
The FACE and BODY:
Reading Faces and Body Language to Spot Potential Threats
The FACE and BODY: Reading Faces and Body Language to Spot Potential Threats
In this module you will discover the top indicators that someone may be angry, hiding something, or feeling hostile — all by observing their body language. Learn skills to see red flags before words are even spoken.
What you will learn:
Recognise 10 key facial and body cues that signal someone is becoming angry
Spot subtle body language signs of deception or hidden intent
Enjoy a fun exercise to help spot someone lying
WEEK 4
The ENCOUNTER:
Taking Decisive Action to Stay in Control and Get Home Safe
In this module you will discover exactly what to do in those critical first seconds of an encounter when the stakes are high and choices matter most.
What you will learn:
Take the first decisive action the moment you’re approached
Position yourself physically for maximum advantage
Deploy your personal weapons — they’re not what you think
WEEK 5
DOMESTIC VIOLENCE:
Catching Early Warning Signs and Breaking the Cycle Before It Starts
DOMESTIC VIOLENCE:
Catching Early Warning Signs and Breaking the Cycle Before It Starts
In this module you will discover the red flags of controlling or abusive behaviour, common patterns, overlooked signs that signal risk, and develop clear strategies to reduce escalation.
What you will learn:
Recognise early warning signs that too many women miss
Use simple strategies to avoid escalation before it begins
Create a safe, planned exit, and know when to use it
WEEK 6
RAPE and SEXUAL ASSAULT PREVENTION: Trusting Your Instincts, Reading the Signs and Acting With Purpose
In this module you will discover how to detect danger early, trust your instincts without hesitation, and respond with clarity and purpose. Have fun while learning simple, effective self-defence moves.
What you will learn:
Activate your awareness and stay alert to what’s around you
Trust your instincts and steer clear of high-risk situations
Establish boundaries early and speak with assertiveness
Laugh while learning surprisingly simple self-defence moves
WEEK 7
ACTION PLAN:
Building Your Personalised Safety Plan and Knowing Where to Turn for Support
ACTION PLAN:
Building Your Personalised Safety Plan and Knowing Where to Turn for Support
In this module you will discover how to combine everything you’ve learned for your Personalised Safety Plan. The skills you've developed throughout the course will guide you to live a safe and peaceful life.
What you will learn:
Build a Personalised Safety Plan that fits your lifestyle & needs
Reinforce your strongest skills and apply them with confidence
Connect with trusted people and support services to strengthen your safety network
Course Bonus
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Register Now
Course starts AEST Saturday 11 October
Course starts Saturday 11 October AEST
Can't make it live? No worries!
Video recordings of all sessions will be online
Select The Payment Option That Works Best For You:
ONLY
$397
Single Payment
ONLY
$237
Two Easy Payments
About Us: Meet Your Instructors & Personal Safety Coaches
At Aware & Prepared, your instructors Francisa and Colin bring decades of combined experience in personal protection, mindset, and safety education.
Francisa
Francisa is a 7th Dan Black Belt, 4-time Australian Karate Champion, and a highly regarded karate teacher. She has trained with renowned Japanese Masters and highly graded instructors across Europe and Asia, travelling extensively to deepen her skills and broaden her perspective.
Francisa has taught self-defence to refugee women and is a qualified hypnotherapist. She won bronze medals at the World Karate Championships in Mexico and the prestigious All-Japan Championships in Tokyo. At just 4'11", she proves that size doesn’t matter — mindset and skill do.
Her mission is to empower everyday women with practical, effective safety skills that build confidence and calm.
Colin
Colin is a retired military veteran, elite-level military instructor, and Personal Safety Specialist with decades of experience training Commando units and managing high-pressure environments.
He has been a Senior Technical Training Officer, Corporate Training Manager, business coach, keynote speaker, stress management expert, founder of a successful global training consultancy and a qualified hypnotherapist.
Colin helps women develop clarity, confidence, and the ability to deal with whatever comes their way— especially in situations where mental focus and composure truly matter.
Colin
Together: Aware & Prepared
As co-creators of Aware & Prepared, Francisa and Colin deliver practical, empowering safety education that blends the physical, mental, and emotional. Their unique approach is grounded, realistic, and designed to help women feel safe, capable, and mentally ready if unexpected situations arise.
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If you have more questions, please get in touch with us at: [email protected]
© 2025 Colin McKechnie & Francisa Miller. All Right Reserved.