Women's Self Defense
Confidence • Empowerment • Real-World Skills
Walk Through the World With Calm, Grounded Confidence
Practical self-defense training for women who want to feel stronger, clearer, and more capable in real-world situations.
Bootcamps • Women’s Nights • College Prep Training
White Plains · Nyack · Sloatsburg, NY
Led by Tina Pascal, RN • Certified Self-Defense Instructor • 5th Degree Black Belt
Why Women Train With LifeForce
Most women have thought about learning self-defense at some point — this is a place to finally do it.
Most women have thought about learning self-defense at some point — this is a place to finally do it.
Many women want to feel more confident walking through the world, but traditional self-defense training can feel intimidating or overly aggressive.
LifeForce was designed differently.
A Training Environment Designed for Women
For Women, By Women
LifeForce Self Defense was created specifically to support women learning practical self-defense in an environment that feels welcoming, empowering, and real.
Classes are led by a female instructor alongside experienced self-defense professionals who understand how women experience safety in everyday life.
Supportive, Not Intimidating
You won’t find a hyper-aggressive atmosphere here.
Instead, women train in a supportive environment where learning, growth, and confidence happen naturally.
Accessible to Everyone
No athletic background required.
Training is designed for women of all fitness levels and ages 12 and up.
What Women Get From Training
Practical Skills for Real Life
Train for the situations women actually face - parking lots, elevators, social situations, and more.
Connection to Your Power
You’re already wired with what you need to protect yourself. We help you bring those instincts forward so they’re there when you need them.
Confidence That Carries Into Everyday Life
Shift the way you move through the world and carry that empowerment into every part of your life.
Calm Presence You Can Trust
Build the kind of awareness that helps you feel more confident, relaxed, and in control
Boundaries You Can Use Anywhere
How to own your space, exit situations, and use your voice with self-assurance — without overthinking.
Simple & Effective Skills
Practical skills rooted in your natural instincts — effective under stress and accessible for all ages and fitness levels.
Breaking the Freeze
Learn how to move through your body’s freeze response and take action when it matters.
Confidence & Self-Trust Activation
Strengthen your ability to make decisions easier and clearer in real time.
This Is For You If…
• You’ve thought about learning self-defense and want to finally do it
• You want to feel more grounded, capable, and calm
• You’re preparing for greater independence, travel, or a new chapter of life
• You have a daughter, sister, or friend you’d love to experience this with
• You want to feel more empowered in everyday life
• You want the confidence of knowing, "I can handle myself if I need to"
No experience required.
For all fitness levels and ages (12+)
How Women Train With Us
Empowered Self-Defense Bootcamp
Our flagship training experience.
A 5-week immersive program designed to build real-world confidence, awareness, and capability.Train through realistic scenarios, develop instinctive responses, and gain the calm clarity that comes from being
prepared.
Women’s Self-Defense Nights
A welcoming introduction to practical self-defense training.
Perfect for women who want to experience a class, bring a friend, or take a powerful first step.
College Strong: Self-Defense for Young Women
Designed for young women preparing for greater independence.
This program focuses on awareness, boundaries, social situations, and practical skills for navigating college life and travel.
A powerful experience for mothers and daughters to do together.
Training For Real-World Situations
Our training prepares women for environments they encounter every day:
• parking lots
• elevators
• stairwells
• entering and exiting vehicles
• social interactions and boundary setting
• close-range confrontations
The goal is simple:
Help women move through the world with greater awareness, confidence, and capability.
Meet Your Instructor
Tina Dawn, RN
Certified Self-Defense Instructor · 5th Degree Black Belt
Nearly 20 years ago, after being stalked by a violent offender, Tina walked into her first self-defense class. That experience changed how she moved through the world - and she’s been training and teaching ever since.
“I know what it’s like to feel unsafe and vulnerable, and I also know how powerful this training can be.
Helping women feel stronger, trust themselves, and move through the world with more confidence is what this work is all about for me.”
Train With Someone You Care About
There’s a shift that happens when women experience this training
.
You walk differently.
You carry yourself differently.
You trust yourself more.
And that confidence shows up everywhere.
If you’ve been thinking about learning self-defense, this is a powerful place to begin.
or
PARENTS — GOT COLLEGE SAFETY QUESTIONS?
The College Strong Parent Guide is a practical, thoughtful resource to support conversations around awareness, boundaries, social pressure, and real-world decision-making as your teen prepares for increased independence.
Originally created to accompany the College Strong program, this guide is now available as a free reference many parents use before and during the college transition.
What You'll Learn
What Women Are Saying
"Tina, Thank you from the bottom of my heart for last night’s mother-daughter self-defense session. It exceeded my expectations. Education, real life examples, and hands-on drills with you and your team. Thanks to you, my college-bound daughter and her high school friends (and their moms!) gained a new realization of how to be proactive and aware...I already slept easier last night, knowing my daughter and her friends are armed with knowledge and skills to keep them safer on a daily basis. For that I am so grateful. Thanks again!"
Jane S
Suffern, NY
"I am former law enforcement and took this class as a refresher, and brought my mother. I would highly recommend this class for everyone...The amount that they were able to instruct and demonstrate in only 90 minutes was incredible. I am hoping to sign up with them for another class."
Samara H
Fishkill, NY
This class was AMAZING! The life skills she has taught my daughter and I are invaluable and easy to incorporate into many day to day scenarios. I feel so much better that Abby knows how to be safe when she goes out now. Highly recommend!!!
Ann B
Stamford, CT
"I went to my first LifeForce Self Defense class last night. What an amazing experience! Tina and her staff are welcoming and come with a wide range of practical knowledge. I felt comfortable from the start and I am super eager to learn more!"
Bethany R
Nanuet NY
"Tina and her fellow instructors are amazing! My 12 year old daughter and I signed up for a women's self defense class and didn't really know what to expect. We were given plenty of demonstrations and hands on training. Everyone was really engaging, informative, and kept positive encouragement flowing throughout the class. We had fun and learned a lot of potentially lifesaving advice and techniques."
Kasey S
Sloatsburg, NY
"This is a must for every single woman. I've told all my friends at work they have to take this course. Total game changer."
Amanda D
Greenwich, CT
"I was nervous to walk in—I thought I’d feel out of place. But everyone was so welcoming, and within minutes I felt completely comfortable. Honestly, it was way more fun and empowering than I ever expected."
Trish A
Ossining, NY
"OK, so everything I thought I knew about self defense was wrong. My class with Tina was illuminating and so much fun!"
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Mary M
White Plains, NY
“I came for self-defense skills, but I left with a totally different outlook. Every woman needs to do this!”
Lydia G
Elmsford, NY
"I'm in my sixties and thought I could never participate in a self-defense class. But Tina and the guys made everything so accessible, I learned so much, and now I'm going home to teach my granddaughter!"
Chris B
Philadelphia, PA
"I was definitely intimidated, but I've thought about taking a class for years. I brought my daughter so she knows what to do when she goes off to school. It was so great, 'm totally blown away and we learned so much - I wish I had known this stuff when I was her age!"
Karen H
Harriman, NY
✨ More than a typical self-defense class, our sessions blend movement, mindset, and reality-based training.
You'll develop simple, instinct-driven skills that work for every age, size, and fitness level—and tap into strength you can feel in every part of your life.
You’ll leave with real-world tools, clear strategies, and a level of self-trust that can change everything.
Featured Class: Empowered
Self-Defense Bootcamp
5 Weeks To Real-World Clarity, Confidence, & Power
LifeForce Self Defense
914-297-8878
Nyack, White Plains, Kington & Sloatsburg, NY
Serving communities in Westchester, Rockland, Orange, Ulster (NY), and Bergen counties (NJ).
Our Approach
Our comprehensive approach equips you to:
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Reduce anxiety and stress
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Build lasting self-confidence
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Take control of your safety and well-being
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Strengthen mental resilience and emotional intelligence
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React instinctively & effectively when it matters most
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Differentiate real-world self defense vs. sports & sparring skills
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Lead and inspire women in your community