WELCOME TO

Women RISE

Women THRIVE

& F3!

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HAPPY HOLIDAY

WINS!

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WOMEN'S

PROGRAMS & WORKSHOPS

OUR MISSION

To give women the best options to Empower, Strengthen and Protect themselves,

at their own pace


Each program has its purpose and is adapted to specific needs and wants. The knowledge from one program to the other is complementary--the difference is in how we teach, who we teach and the intensity level!

You can do one or all programs at the same time--the choice is yours!


Women RISE

Self-Defense

For Women Survivors


...no matter our age, when or the type of violence we have lived, the goal is to learn how to take our power back, be confident in our day to day and learn physical and psychological self-defense skills in a space and with people that are sensitive to our realities and needs.


Goal: To Rise then Thrive!

Women THRIVE

Self-Defense

For All Women


...who want a more intense training, learning more self-defense techniques within more scenarios, pushing our limits further and strengthening our bodies and our minds. This is for all women who want to train hard within a space for women.


Goal: To Thrive in All!


IFS

Integrated Fighting Systems

In a co-ed environment


...is taught by Kevin Secours, world renowned self-defense and combat training expert and instructor. Kevin is the source of much of the knowledge we share. His classes go much further and are even more intense than our women's classes. To know more about IFS classes,

F3

Fitness Focus Flo

For All Women


is a fitness program meant for women who need to exercise but need a more gentle approach either for health reasons or just because the more conventional options do not suit them. We mindfully exercise, stretch, relax and alleviate pain through a mix of yoga, pilates, chi kong, biomechanics, mobility training as well as exercises and self-massage techniques that we have developed with those purposes in mind. Every aspect is adapted to the participants so they may find what works best for them.


Self-Defense & Empowerment Workshops

For All Women

These events provide the self-defense programs in a more condensed format (ex: 3 hours x 4 sundays), offer introductions to self-defense or work on specialty topics such as how to make your home safe, how to fight back in the dark or when bound, using a flashlight as self-defense gear, how to de-escalate situations, understanding the predator mindset and how to swtich from a prey to predator state, knife defense, etc... Workshops allow us to spend more time on a particular topic and are accessible to all, no previous experience required! 


Self-Respect is at the very CORE of all our classes

Each participant is constantly encouraged to push themselves all the while respecting their limits.

SELF-DEFENSE IS...

So much more than just hitting back!

Although learning how to defend ourselves physically is important, our capacity to keep ourselves safe begins within, through our ability to confidently assert ourselves in all circumstances, define and enforce our limits respectfully yet firmly, be aware of potential dangers in order to avoid them, and to stand strong and be true to ourselves, always. 

That is Self-Empowerment.

Important because...  

...the strength and confidence self-defense gives us is unparalled in the prevention of violence... and it can save your life and that of your loved ones. We know how physical self-defense can seem aggressive--most of us don't want to be violent at all and forcing ourselves into someone's space and hitting them back, even though justified, can go against everything we believe in...  However, 

Consider the following... 

Studies show that by fighting back

verbally and/or physically, we are up to 91% more likely

to avoid experiencing sexual assault...

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PRIVATE CLASSES

INDIVIDUAL

COACHING & TRAINING

Be-Stronger-Now


Whether you are feeling disconnected from yourself, want to learn to defend yourself for travel or every day life, have passed or current trauma you wish to overcome or  want to be the best and most accomplished version of yourself, our private coaching will get you there, you have our promise. 


Contact us to see what would work best for you

PRIVATE GROUP

EVENTS & PROGRAMS

Getting Stronger, Together


Whether you are a non-profit looking to cater to the needs of your members, a company wanting to keep your employees safe or provide an activity with punch (!) or whether you are a group of friends wanting to share an awesome activity together, we would love to create your event with you!


Let us know what you are looking for & we will make it happen!

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