On-site Women’s Self-Defense & 50+ Group Fitness across Norfolk · Virginia Beach · Newport News · Chesapeake · Portsmouth · Hampton.
Real-world skills, taught by industry experts — in a space where you’ll feel welcomed exactly as you are. We bring the training to your workplace, your base, or your community.
All programs run 4–12 participants and are delivered on-site. R.A.D. graduates can refresh free for life with their original manual.
Practical techniques for real-life situations, taught in a supportive, judgment-free environment. Learn risk awareness, avoidance strategies, and physical defense skills — and discover what it truly means to fight like a girl.
Inquire About This Class →Group fitness that meets you where you are. Our comprehensive approach blends low-impact cardio, strength training, bodyweight work, and boot camp — with expert guidance on form, modifications, and long-term habit building.
Inquire About This Class →For women who want to invest in their own safety. Combine with friends or family to meet the group minimum.
For churches, senior centers, residential communities, and nonprofit programming. Flat-rate pricing keeps it accessible for community budgets.
For real estate brokerages, salon and spa teams, and other professional groups working alone or with the public.
For HR departments, ERG coordinators, and base wellness directors building lasting programs.
We teach the practical skills that change how you move through the world — recognize danger, avoid it, and get away safely.
Empowered Defense & Fitness was founded by two certified professionals who saw a need in their community — for accessible, practical self-defense and fitness programs led by people who truly understand what it means to be prepared.
With decades of combined experience in fitness instruction and community service, we bring a unique blend of expertise, compassion, and real-world knowledge to every class we teach.
Our mission is simple: to help every participant walk away feeling more confident, more capable, and more connected to a community that supports them.
Our instructors hold multiple nationally recognized certifications in self-defense and fitness instruction, bringing real expertise and accountability to every class.
Every class is judgment-free and encouraging. We meet you where you are and ensure every participant feels comfortable, respected, and motivated.
No gym required. We bring the class to your community — your workplace, church, rec center, or organization. Making it easy and accessible for everyone.
Everything we teach is practical and applicable to everyday life — whether it’s defending yourself in an unexpected situation or maintaining strength and independence as you age.
Jennifer brings the rare combination of public-service credibility and certified fitness expertise. She has years of experience teaching self-defense to women in professional settings, and she built Empowered Defense & Fitness to be the warm, welcoming room she always wanted to walk into herself.
Craig has spent his career in law enforcement and brings that real-world experience to every program. As an FBI National Academy graduate and active officer, he teaches with the calm authority of someone who understands exactly what these skills are for.
You never know how strong you are until being strong is the only choice you have.”
Tell us a little about your organization — your base, your office, your church, your community, or your group of friends. We’ll start with a short, no-pressure call to get to know your group — then shape a program that fits.