College Strong
Real-World Self-Defense for Young Women Before College & Independence
She’s getting more independent.
You want her to be ready.
College Strong™ is a hands-on, empowering 3-hour experience designed to help young women feel more confident, aware, and capable as they step into college, travel, work, and everyday life with more independence.
This training helps her build practical skills, stronger instincts, and the ability to respond in the moments that matter.
No prior experience needed.
All fitness levels welcome.
Ages 12–24.
Real-world skills she can rely on
College Strong™ is about more than teaching self-defense techniques.
It’s about helping young women build the confidence, judgment, and self-trust to handle uncomfortable or uncertain situations with more clarity.
Because most real-world situations don’t begin with obvious danger.
Because most real-world situations don’t begin with obvious danger.
They begin with:
• pressure
• hesitation
• confusion
• second-guessing
This training helps her recognize those moments sooner, trust what she feels, and respond with more confidence.
Available Summer Sessions
Session Details
College Strong™ sessions are held in a small-group, supportive setting.
Parents are welcome to stay and observe.
Offered in Nyack, White Plains, and Sloatsburg.
Also available as a private group session at our location or yours.
Pricing
Individual Student — $299
Bring a Friend — $449 for two students
Save $149 when two students register together.
Bringing a friend can make the experience feel more comfortable, more fun, and even more empowering.
Ages 12–24 welcome.
No prior experience needed. Appropriate for beginners and all fitness levels.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
What She’ll Walk Away With
Throughout this immersive experience, students work through our Campus Confidence System™ — a practical framework for building real-world confidence, safety, and self-trust.
👀 Want a Sneak Peak?
Check out our FREE Webinar!
Thursday, July 10th 7 PM
Join us for one of our free online webinars where we’ll walk you through what your daughter will learn in College Strong.
Whether you’re preparing for college drop-off or just want your daughter to be safer navigating the world—this is a powerful place to start.
What You'll Get:
💥 A sneak peak into our Campus Confidence System™
💥 Exclusive discounts on in-person classes
💥 FREE College Strong for Parents guide
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
Awareness & intuition
Noticing what’s happening around her — and trusting early signals instead of brushing them off.
Boundaries & voice
How to say no, speak up, and shut down pressure more clearly.
Red flags & social pressure
Recognizing manipulation, testing, and unsafe behavior earlier — especially in social situations.
Physical response skills
Simple, no-fluff movements for creating space and getting to safety.
Mindset under stress
What happens when people freeze — and how to respond more clearly in the moment.
What She’ll Learn
✨ Recognizing red flags and unsafe dynamics earlier
✨ Trusting instincts and acting with more clarity
✨ Boundary-setting and assertive communication
✨ Responding under pressure instead of freezing
✨ Awareness in everyday environments and social situations
✨ Simple, instinct-based physical defense skills
✨ Creating distance and escaping dangerous situations
✨ Building calm, grounded confidence that carries into everyday life
What Parents Notice After Just One Session
Parents often tell us their daughters leave with:
• improved awareness
• clearer boundaries
• stronger communication
• more confidence in unfamiliar situations
• a better understanding of real-world situations
• practical skills they can access under presure
This is the kind of preparation that goes beyond advice.
She gets to feel it, practice it, and start building it into how she carries herself.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
A Different Kind of Self-Defense Training
Led by Tina — registered nurse and certified self-defense instructor — alongside self-defense experts with 25+ years experience.
Our training blends practical close-quarters combatives with instinct-based, adaptable responses designed to help young women respond quickly, confidently, and decisively when it matters most.
Classes are supportive, engaging, hands-on, and beginner-friendly — while still preparing students for the realities of real-world situations.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
Real-World Training
She'll train for the situations women actually face:
• parking lots
• elevators
• stairwells
• entering and exiting your car
• social interactions
• close-range encounters
This isn’t about being aggressive.
It’s about knowing:
“I can handle myself if I need to.”
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
Who This Is For
College Strong™ is ideal for:
• young women preparing for college or greater independence
• teens who want more confidence and real-world preparation
• parents who want their daughters to feel more capable and prepared
• friend groups, sisters, and mother-daughter pairs who want to learn together
Ages 12–24 welcome.
No prior experience needed
. Appropriate for beginners and all fitness levels.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
What’s Included
She won’t just leave with the experience — she’ll have tools and support to build on it.
• College Strong Student Guide
• Personal Empowerment Plan
• Free Self-Defense Tool
• Access to the Empowerment Circle
• Before She Goes Checklist
• Follow-Up Safety Resources
• Exclusive Discounts on Further Training
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
Free Parent Guide
We created the College Strong Parent Guide to help families continue these conversations at home.
It includes practical tips, guidance, and conversation prompts around independence, awareness, boundaries, and college transition.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
What Parents Are Saying
Parents consistently tell us their daughters left more aware, more confident, and better prepared for what’s ahead.
“I feel so much better about Maggie going away to school now.”
-Sam A., Nyack
Jane S.
""Tina, Thank you from the bottom of my heart...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!"
Megan D.
"I just wanted to say how blown away I was by the class last night. The girls learned so much and were talking about it the whole way home. I can't express how glad I am that they got to experience this before leaving for school - I'm truly grateful for your time and support. Thank you!"
Karen R.
"Thank you, Tina, for facilitating the College Prep session on Wednesday. The information, demonstrations, and hands-on were extremely valuable, and gave the girls a lot to think about. I could tell they were deeply impacted by the experience. Thank you so much!"
Natalie C.
"I feel so much better about Maggie going away to school now. The anxiety is still there of course, but it's a lot less now. Thanks to you, Joe, and Michael she's more aware and prepared for what's ahead. Thanks a million!"
Ready to help her feel more confident & prepared?
College Strong™ gives young women the chance to practice real-world skills before they need them.
So when something feels off, she’s more prepared to notice it, trust herself, and take action.
Individual Student — $299
Bring a Friend — $449 for two students
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
Want to bring College Strong to your group?
We also offer private College Strong sessions for schools, teams, friend groups, and community organizations.
Available at our location or yours.
📅 Locations & Details
White Plains
Tuesday, July 22 - 6:30-8 PM Sold Out
Sunday, August 3 – 12:30–2 PM
Nyack
Thursday, July 17 - 6:30-8 PM Sold Out
Saturday, August 2 - 2-3:30 PM
🛍️ FAQs
What's the cost?
Enjoy our summer special of $125 ($399 regularly) that includes:
✅ In-person training with self-defense experts
✅ The 5-Step Campus Confidence System
✅ A Personal Empowerment Plan
✅ A Free Self-Defense Tool
✅ Free College Strong For Parents Guide
✅ College Strong Student Guide
✅ Confidence Companion: 5 safety-support check-ins during her first semester (optional)
✅ Access to ongoing resources & real-world support
✅ Exclusive discounts on future classes and advanced training opportunities
Does she need to be athletic?
Nope - this is designed for all ages, sizes, and fitness levels.
Do I need to attend as a parent?
You're welcome to attend at no cost, but she can come on her own as well! We've found that sharing the experience enhances the class and helps reinforce the lessons afterward.
Is this beginner-friendly?
Yes. No prior experience needed. Every skill is taught in a supportive, step-by-step way.
Can we attend the webinar first before signing up for a class?
Absolutely. That’s exactly what it’s for.
WEEK 1: Presence
Awareness, boundaries, and mindset: the foundation of real-world safety.
WEEK 2: Movement & Power
Drop the myths. Build striking power, balance, and real reflexes—big muscles not required.
WEEK 3: Practicing the Unpredictable
.Train for real-life scenarios. Learn how to respond instead of freeze. Build sharpened, capable reflexes.
WEEK 4: Real-World Readiness
Apply what you’ve learned through realistic, confidence-building drills.
WEEK 5: Embodying Empowerment
Live with confidence, presence, and power you’ll carry for life.
What You'll Get From The Webinar
💥 Exclusive discounts on in-person classes
💥 FREE College Strong for Parents guide
💥 A behind-the-scenes look at our 5-step Campus Confidence System™, designed to help girls:
✅ Be aware in unfamiliar settings
✅ Trust their instincts
✅ Set clear boundaries - even under pressure
✅ Recognize red flags early
✅ Learn practical self-defense skills
✅ Build confidence they’ll carry with them for life
What She'll Get From the Class
✔️ Safety strategies for dorms, parties, parking lots, rideshares, and unfamiliar settings
✔️ How to own her space and advocate for herself—even under social pressure
✔️ The truth about common self-defense myths (and what actually works)
✔️ What to do when fear takes over—and how to move through it
✔️ The difference between stranger threats and social manipulation
✔️ How to use her body effectively—no matter her size or strength
✔️ Smart guidance on self-defense tools and everyday carry items
✔️ Safety habits she can automate into daily life
What She'll Get From the Class
✔️ Safety strategies for dorms, parties, parking lots, rideshares, and unfamiliar settings
✔️ How to own her space and advocate for herself—even under social pressure
✔️ The truth about common self-defense myths (and what actually works)
✔️ What to do when fear takes over—and how to move through it
✔️ The difference between stranger threats and social manipulation
✔️ How to use her body effectively—no matter her size or strength
✔️ Smart guidance on self-defense tools and everyday carry items
✔️ Safety habits she can automate into daily life
Locations, Pricing, & Discounts
Locations
This course will run from the second week in May (May 13th) to the second week in June (June 14th), and at three convenient locations:
White Plains: Tuesdays, 7:00 - 8:00 PM
Nyack: Thursdays, 7:00 - 8:00 PM
Sloatsburg: Saturdays, 1:30 - 2:30 PM
Special Spring Discount!
Get unlimited access to all 15 sessions across all 3 locations for
just $300 (regularly $499)
When you sign up, you can attend any and all sessions at any of the locations throughout the entire 5-week program.
*Classes are for all fitness levels and ages 12+
LifeForce Self Defense
914-297-8878
Nyack, White Plains, Kington & Sloatsburg, NY
Serving communities in Westchester, Rockland, Orange, Ulster (NY), and Bergen counties (NJ).