Dates Added for Women’s Self-Defense Class

Dates are now confirmed for the women’s self-defense classes! Taking place on a Saturday each month, these classes are suitable for all skill and fitness levels.

The class will cover a specific theme, such as controlling space, escaping grabs, basic striking, etc. Each class will also include a fitness element as well as education regarding the proper mindset for self-defense and risk-reduction tactics. The goal is to provide each student with a fun workout that also allows them to acquire a truly useful, realistic skill set for the situations they are most likely to face… with the sincere hope they never have to!

  • September 15, 1 – 3 p.m.: Prevention through awareness & movement
  • October 20, 1 – 3 p.m.: Escaping a controlling grasp
  • November 10, 1 – 3 p.m.: Basic blocking and striking
  • December 8, 1 – 3 p.m.: Anti-abduction & home invasion prevention


  •  $30 per workshop

Ready to Get Started?

1) Purchase your class pass package by clicking on this link.
2) Then make sure to sign up for the classes you want to attend. Can’t make it? Make sure to cancel at least 6 hours in advance or else the class will count toward one in your class package.

New Classes: Nami Bujutsu, Hollow Bones Zen Service & Meditation

We are so excited to welcome Dan Rotnem to the FitPlus+ family! Dan is going to start offering Nami Bujutsu (Wave Martial Arts) on MondaysTuesdays and Fridays from 6 – 7 a.m. and Tuesdays and Thursdays from 7:30 – 8:30 p.m.

Dan will also offer Hollow Bones Zen Service & Meditation from 5:15 – 5:45 a.m. on Mondays, Tuesdays and Fridays.

Keep your eyes open for upcoming dates of women’s self defense classes as well! We talked to Dan about his classes… read on to learn more!

Wait, what is Nami Bujutsu (Wave Martial Arts)?

Nami Bujutsu is a unique self-defense focused martial art developed by Dan himself! The purpose of Nami Bujutsu is to use a broad blend of time-proven skills as a platform on which to build self-defense capabilities appropriate for modern American life.

This is accomplished through individualized, realistic, self-defense training that develops our fitness, martial, and mental skills. Let’s break that down.

  • Individualized: Each student is taught in a way that allows them to discover and use what works for them. No two people are the same and so no single training method and skill set is adequate. Each class is run as a group, but each person practices what they need to practice how they need to practice it.
  • Realistic: We must have a clear understanding of what we are trying to accomplish, which is self-defense. I do not believe a student can acquire the necessary skills if we fail to address the reality of our situations. While safety is paramount, I challenge students so that if a situation were ever to arise they will be as ready as possible.
  • Self-Defense: Self-defense is a special niche of martial skills, perhaps better thought of as self-protection. We do not train for any form of competition, use rule sets, or specialize in a certain area of training. We understand the dire need to use our skills appropriately and with respect to our legal environment. The first priority is always prevention, avoidance and deescalation.
  • Fitness: Martial fitness is not aesthetic, it’s functional. We develop dynamic stability and structure from a wide variety of positions with emphasis on achieving results. We utilize calisthenics, yoga, HIIT and complex movements in addition to our skill-based training.
  • Martial Skills: Skills are developed according to 4 major levels of self-defense. Survive and escape, prolonged altercation (a fight), asymmetrical force (multiple attackers, weapons), throws and joint locks. Our classes probably do not resemble what typically comes to mind when you imagine a “karate class”. For example, we wear workout clothes and don’t generally shout “hiya!”
  • Mentality: Mental training in Nami Bujutsu takes many forms. The ability to stay calm and focused under stress, respond instead of react, and act with compassion are all key elements. We also examine the psychology of confrontation, self-defense principles, applied awareness, and more.

When this all comes together we become empowered, confident, disciplined. We can take back our freedom.

What is Hollow Bones Zen and Meditation?

Meditation is a practiced skill. Essentially, it is a state of mind that allows us to calmly abide in each moment. The term meditation comes from the sanskrit word dhyana, which migrated to China and became known as Ch’an, then to Japan where it became called Zen.

Zen Mind is simply Meditative mind. What we do with this mindset is up to us.

Hollow Bones Rinzai Zen is traditional Zen Buddhism adapted to 21st century America. True to all Zen traditions, the goal is to find liberation from suffering by seeing our true nature. The core of Hollow Bones training is known as the Mondo Zen Koan Practice. This dialogue between facilitator and participant is designed to transmit a state; the state of deep meditative awareness.

Through this practice students become aware of their ability to access what we call “Clear Deep-Heart Mind”. Over time, we become able to understand, transform and transcend our negative habitual reactions into wise and compassionate responses.

What are the benefits?

The benefits of both Nami Bujutsu and Zen are very similar.

Students experience increased confidence, discipline, patience and mental well-being alongside a reduction in stress and anxiety. We become healthier and happier.

We also just have a lot of fun practicing together!

Why should I even try this?

You should try this because…

  • it’s fun!
  • it’s different!
  • it could change your life!
  • if you don’t, you’ll always wonder what it’s like!
  • we are a community that genuinely cares about each other!

I’m scared… tell me why I should go.

First off, I promise it’s not nearly as intimidating as it may sound. We are a casual group of people that have a lot of fun together. I work with each individual at their own pace according to their needs and with sincere concern for their well-being.

We also say that fear is a combination of excitement and opportunity. Could it be that, on a deeper level, you recognize that this is a chance for something new? You can make the choice to come try out a class; there is an opportunity here for you to embark on a new adventure. That’s exciting! It might be exactly what you’ve been looking for!

And, if not, no harm done. It’s kind of like clothes shopping. Do you ever take something in to the changing room that you’re not sure you’ll like?

You try it on, YES! It’s awesome! Now it’s yours forever.

You try it on, EW! So not me! Leave it behind and be on to your next adventure.