Monthly Self Defense Program
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Sign up for our next free session below. (Updated weekly on Saturdays)
Ready to join us every week? Select your membership options here:
Build practical skills. Develop real confidence. Learn how to protect yourself.
Whether you are completely new to self-defense or looking to strengthen your personal safety skills, this course provides a structured and supportive environment to help you build confidence and competence.
Every class will start with a light warm up followed by a ty-bo style strikes and blocks exercise. After we’re warmed up the class will split off into pairs or small groups to work on the fundamentals of self defense together.
The fundamentals of self-defense, include:
Appropriate defensive stances
Blocks and striking techniques
Passing and trapping
Methods for staying on your feet
Creating space to safely escape
Escaping grabs and manipulating joints
Who This Course Is For
This course is ideal for:
Beginners with little to no prior experience
Adults and college students
Professionals and parents
Anyone who wants to feel more confident and prepared
Course Details
Schedule: Every Saturday, 1:00PM - 2:00PM
Location: IronFit Gym, 435 W. Commercial Street in East Rochester
Tuition: $100 per month - First Session is Free!
Important Requirements
This is a physical course. Participation in all drills and exercises is required to get the most out of the session.
Please wear:
Comfortable athletic clothing
Sneakers or flat-soled, lace-up shoes
Bring water and a willingness to learn
What You’ll Gain
This course will develop:
Fitness
Self-defense skills
Improved body mechanics
Confidence
Ability to respond under pressure
Foundation for continued training
Seats are limited to maintain a focused training environment and provide individualized instruction.
Build practical skills. Develop real confidence. Learn how to protect yourself.
Whether you are completely new to self-defense or looking to strengthen your personal safety skills, this course provides a structured and supportive environment to help you build confidence and competence.
Every class will start with a light warm up followed by a ty-bo style strikes and blocks exercise. After we’re warmed up the class will split off into pairs or small groups to work on the fundamentals of self defense together.
The fundamentals of self-defense, include:
Appropriate defensive stances
Blocks and striking techniques
Passing and trapping
Methods for staying on your feet
Creating space to safely escape
Escaping grabs and manipulating joints
Who This Course Is For
This course is ideal for:
Beginners with little to no prior experience
Adults and college students
Professionals and parents
Anyone who wants to feel more confident and prepared
Course Details
Schedule: Every Saturday, 10:00 AM – 11:00 PM and 1:00PM - 2:00PM
Location: IronFit Gym, 435 W. Commercial Street in East Rochester
Tuition: $100 per month - First Session is Free!
Important Requirements
This is a physical course. Participation in all drills and exercises is required to get the most out of the session.
Please wear:
Comfortable athletic clothing
Sneakers or flat-soled, lace-up shoes
Bring water and a willingness to learn
What You’ll Gain
This course will develop:
Fitness
Self-defense skills
Improved body mechanics
Confidence
Ability to respond under pressure
Foundation for continued training
Seats are limited to maintain a focused training environment and provide individualized instruction.
Build Fitness. Learn Practical Skills. Train With Confidence.
Self defense training should not feel intimidating.
It should help you move better, feel stronger, build confidence, and learn practical skills that can help keep you safe in everyday life.
Our Self Defense program combines fitness, movement, and real-world personal safety skills in a safe, forgiving, and fun environment.
Your first session is free, so you can try the program, meet the coach, experience the class, and decide if it is the right fit for you.
Program Details
Timing: Every Saturday at 10am and 1pm for 1 hour
Location: Iron Fit Gym, 435 W. Commercial Street, East Rochester
Format & Cost: Small-group coaching - $100 monthly, Free Trial Session Available
Training Method: Gym fitness and group self defense
Skill Level: Beginner-friendly with progression
Spots: Limited to maintain coaching quality
Don’t just take my word for it, try it out for yourself.
Reserve your free trial session today.
Train smarter. Build real confidence.
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Each class may include:
Dynamic warmups
Mobility and movement
Basic striking
Blocking and covering
Defensive positioning
Creating space
Escaping grabs
Situational awareness
Balance and coordination
Fitness circuits
Partner drills
Confidence-building self defense skills
The goal is not perfection. The goal is progress
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This program is a great fit for:
Beginners
Busy adults
Parents
People who want practical self defense skills
People who want fitness without a traditional gym-only program
People who feel nervous starting martial arts
People who want a safe and welcoming training environment
Anyone who wants to feel stronger, safer, and more capable
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This program is not about ego.
It is not about fighting.
It is not about proving how tough you are.
It is about building confidence, awareness, fitness, and practical skills in a responsible way.
Beginner Friendly. All Experience Levels Welcome.
You do not need martial arts experience.
You do not need to be in peak condition.
That is what coaching is for.
Your coach meets you where you are, adjusts the training to your ability level, and helps you build confidence one class at a time.
When you join the program, you also get access to our Facebook group where you can connect with classmates, ask questions, stay motivated, and be part of a community of people working toward the same goals.
You are not doing this alone.
You are joining a group of people who want to become stronger, safer, and more confident together.
Connect With Your Classmates
What Makes Us Different?
At Everyday Defense & Wellness Coaching, we believe personal defense should be practical, responsible, and accessible.
You will train with a certified personal defense coach in a controlled environment designed to help you learn safely, make mistakes safely, and improve consistently.
Our goal is simple:
To help you become safer, more capable, and more confident in your everyday life.
Frequently Asked Questions
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Yes. The program is structured for beginners while still offering progression for more experienced students.
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Just water, comfortable clothing and closed toe shoes
Any additional requirements will be provided during registration but we do not currently require anything other than the above.
If you are unsure what to bring, contact us before class.
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Skills fade when you do not practice them. Weekly training helps you build confidence, consistency, and better decision-making over time.
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That is exactly why this program exists.
You will train in a forgiving environment with coaching, structure, and support.
This is a community of like minded people coming from all experience levels.
No matter your starting point we’re here to support your journey.
Still have questions? Reach out anytime.
Call, Text or E-mail Me (Theron) any time:
Phone: 585-285-4137
Email: Theron.Genaux@EDCRochester.com
And if you’re feeling ready, go ahead and register for a free trial session now.