Self-Defense Foundations
Practical Skills.
Real Confidence.
No Experience Needed.
We host Self-Defense Foundations workshops periodically throughout the year – designed specifically for women who want practical tools in a supportive, no-intimidation environment. Add your name to the interest list and you’ll be the first to know when the next session opens.
Awareness. Boundaries. Escape techniques. Confidence.
Women and female-presenting individuals of all fitness levels and backgrounds.
Led by
Coach Jenna
Coach Jenna is a RAD Systems Certified Women’s Self-Defense Instructor with over a decade of Mixed Martial Arts experience. She’s facilitated workshops focused on practical skills and confidence-building in women-centered spaces – and she brings that same intentionality to every session at Barbells & Birdies. This isn’t about fear. It’s about preparation, awareness, and walking through the world with more confidence.
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What You’ll Learn
Every skill taught in Foundations is simple, repeatable, and designed for real-life scenarios – not complicated choreography. No prior training required.
Learn to read your environment - exits, posture, presence, and the signals most people miss.
Verbal tools, tone of voice, and how to recognize and respond to escalating situations before they become physical.
Practical escapes from common grabs and holds, focused on creating space and opportunities to disengage safely.
Controlled, coached drills in a supportive environment. Participation is always optional and scaled to your comfort level.
This Is Step One
Self-Defense Foundations is the entry point – and for many women, it’s the beginning of something bigger. Strength isn’t just physical. Knowing how to protect yourself changes how you carry yourself every day.
Walk away with techniques you can actually remember and use – not moves that only work in a gym.
Train alongside other women in a space that’s welcoming, judgment-free, and built around your safety.
Foundations participants get first access to Advanced Level 2 sessions when offered – for those ready to go deeper.
Interested in bringing self-defense training to your workplace, organization, or group? We offer private workshops for corporate teams, clubs, and community groups – contact us to learn more.
Be the First
to Know
Spots are intentionally limited to maintain safety and coaching quality – and they go fast. Add your name to the interest list today. No commitment required, just your interest. When the next session is scheduled, you’ll hear about it first. No one will be turned away due to inability to pay – if cost is a barrier, reach out to coachjdorethy@gmail.com and we’ll make it work.
Join the Interest List