Athena Fitness and Wellness

09/18/2026

Join us for Self-Defense and Personal Protection with Vic. This isn't just a class. It’s about peace of mind, confidence, and safety. You’ll walk away feeling stronger, both mentally and physically. It’s about empowerment, not intimidation.

Imagine being able to stand tall, feel prepared, and know that you’re equipped to respond if the worst ever happens.

Plus, developing physical awareness and confidence often ripples into daily life. You’re able to trust your intuition, assert your boundaries, and carry yourself with presence, and studies show this personal empowerment is one of the most valuable takeaways of self‑defense training.

Why This Matters
-Talking about physical and sexual assault can feel uncomfortable, yet it’s vital. Did you know:
-1 in 3 women in the U.S. will experience physical violence, sexual violence, or stalking in their lifetime
-Women who complete self‑defense training are 50–60% less likely to be r***d, and far less likely to experience assault overall
-A long‑term study showed participants were less likely to experience sexual assault and had stronger confidence in resisting unwanted advances
-One real‑world program reported that over 97% of students who had to physically defend themselves were successful using verbal/physical resistance, but importantly, 80% avoided assault altogether simply by asserting boundaries or de‑escalating

What You’ll Learn
-Escaping wrist grabs, front/rear chokes, and grounded chokes
-Safe, effective techniques for standing back up
-How to deliver proper, effective strikes that work
-Creative ways to defend using everyday items
-Heightened situational awareness techniques

About This Class
-Tailored for women, but everyone is welcome. Ages 13+ with parent liability waiver.
-No prior experience required. Techniques work for all body types
This is about escaping safely, not fighting
-Expect solid methods that can make a real difference. The training is built on best practices and expertise

Your Instructor
Meet Vic! Defensive Tactics Instructor for Thurston County Courts (also serves Grays Harbor and Mason County). Former CJTC Instructor in Burien with over 15 years in defensive tactics and 17 years teaching Arrestling and Jiu-Jitsu.

Class Details
When: Sunday, October 11th 10:30am-1:30pm
Cost: $90/per person
*Refunds available up to one week before
*Class runs with minimum 5 participants

You deserve to feel safe. You deserve to feel strong.
Reserve your spot and let’s learn together, because safety isn’t about fear. It’s about confidence.

Register in the Athena App or in Mindbody.
https://clients.mindbodyonline.com/classic/ws?studioid=548269&stype=-8&sView=day&sLoc=0

09/09/2026

Join us for Squat September! Pick a number of reps and commit to hitting it every day of the challenge. Any squat counts, and you can break them up however you like. Ten by the coffee maker, twenty before dinner, it all adds up.

Why a movement snack challenge? Research on breaking up long sitting sessions found that short movement breaks throughout the day, like 10 squats every 45 minutes, helped curb post-meal blood sugar spikes more than a single 30-minute walk did. So, in other words, the same total effort spread out throughout the day is more supportive to our health.

That's the whole idea behind a movement snack, and it's why breaking your 30-50-100 squats into sets across the day isn't “making it easier”. It’s actually part of the point.

Over 16 days that's 800 squats at the middle option! Sixteen hundred if you go big with 100.

How it works:
-Pick your option: 30, 50, or 100 reps a day.
-Mark off each day you finish on the sign-up spreadsheet.
-Complete 8 of the 16 days and earn 1 ticket toward Autumn Amp-Up in October. Twelve days earns 2. All sixteen earns 4.
-Log your day by noon the following day or it locks. Everyone gets one grace day.

What’s Autumn Amp-Up? It’s our annual fall fitness and wellness challenge in October where we track behaviors, get tickets, and win prizes! More information coming soon.

Beyond the tickets, you're giving your body a movement snack throughout the day and building a habit that carries into fall.

Add your name to the sheet to sign up and start tracking on the 16th! Link to the sheet in the Athena App.

Happy squatting!

09/03/2026

When did you last do something that asked nothing of you?
Recovery Sound Bath is coming back to Athena just in time for the Fall Equinox on Friday, September 25th. Join us for a 60-minute live sound experience led by Hillary Myers of Soluna Soundworks, created for humans who are carrying a lot and haven't had a moment to put it down.

Sound healing works directly with your nervous system. Not just relaxing, but actually shifting your body out of the stress it's been holding and into genuine rest. The kind that restores something.
Here's what to expect: A grounding arrival → a short body-awareness meditation → a full immersive sound bath → a gentle close.

Bring your mat, a pillow, whatever makes lying down feel good.
When: Wednesday, July 8th from 7-8 pm
Where: Athena Fitness and Wellness
Cost: $35 per person
**This event requires a minimum of 6 participants to run. Early registration is what makes it happen. Grab your spot so we can confirm the event for everyone.

Register in the Athena App or Mindbody. https://clients.mindbodyonline.com/classic/ws?studioid=548269&stype=-8&sView=day&sLoc=0

09/03/2026

09/02/2026

Join Jamie and crew for a 90-minute MixxedFit master class to benefit WERQ TOGETHER, a trans-led Oregon nonprofit helping trans people relocate from states with anti-trans laws. Your donation will help fund relocation, emergency shelter, & essential infrastructure for trans people fleeing hostile laws.

This is a free event and you do not have to donate to attend the class. This is Jamie’s first official MixxedFit master class as a MixxedFit master educator!

Register in the Athena App or Mindbody!
https://clients.mindbodyonline.com/classic/ws?studioid=548269&stype=-8&sView=day&sLoc=0

08/29/2026

Say hello to our newest team member, Ellie! She will be joining our front desk team. When you see her say hello and welcome her to Athena!

“Hi, my name is Ellie! I’m a junior at Olympia High School. I enjoy spending time with my friends and family, playing soccer, and running. I’m happiest at the beach, listening to music, and making fun memories with the people around me. I’m really looking forward to being part of the Athena community!”

She is passionate about running, playing soccer, and helping people

She is wildly happy when she’s surrounded by her friends, family, and pets

She feels most confident when she’s doing something she’s worked hard for

She is terrified of snakes

She never grows old of Dutch Bros

She is inspired by people who never give up, even when things get hard

08/10/2026

Say hello to our newest trainer, Nicole! Starting this week you will see her training to coach Small Group! When you see her, say hello and welcome her to the trainer team!

“Hello, my name is Nicole and I am so excited to be here. I am happily married to my best friend with whom I share three dogs and two cats. I love living in Olympia and exploring the PNW. Becoming a member of the Athena Team is truly a full circle moment and I can’t wait to see you all in class.”

She is passionate about encouraging animal adoption through rescues and shelters.

She is wildly happy when spending time adventuring with family and friends.

She feels most confident after completing a heavy lift in strength training.

She is terrified of snakes hiding in her toilet. It’s happened once!

She never grows old of watching the extended editions of the Lord of the Rings trilogy.

She is inspired by the entire Athena community. It is truly her happy place.

ACE Certified Personal Trainer

07/31/2026

August is here, summer is in full swing, and we are leaning into all of it. Workshops are light this month so we can slow down and savor all that summer has to offer. Make sure to note the schedule changes this month. Summer shifts attendance in dramatic ways. Is your favorite time slot coming off for August? Don’t worry! It will be back in fall.

As always, thank you for being here. We appreciate you, your belief in community, and our mission.

See you in the studio

07/24/2026

The truth is, most of us are still carrying things our mothers handed us before we had language to refuse them.

Some of it serves us. Some of it was never ours. And most of us have never sat down and sorted one from the other.

That is what we’re doing in August. Not blame. Accuracy. Naming the inheritance clearly, deciding what ends with us, and learning what it means to give ourselves what was missing.

This is the final Women’s Collective of the year. Twelve months of this circle, closing the way it deserves to close: together.

When: Saturday, August 8, 12 pm
Where: Athena Fitness and Wellness
Cost: Free
Register in the Athena App or in Mindbody.
https://clients.mindbodyonline.com/classic/ws?studioid=548269&stype=-8&sView=day&sLoc=0

07/05/2026

Join us for Twerk Up a Sweat! Here’s what they had to say about this amazing class: “Calling all baddies & dance fitness lovers! Twerk up a Sweat is a unique dance fitness experience that incorporates easy to follow original routines that blend twerk inspired dance moves with high intensity cardio & toning for a fun full body workout. 60 minutes of dancing, twerking & toning to a LIT playlist that will keep you moving & vibing!” 👀 slide two for a sneak peek of official Twerk Up a Sweat moves!

Dai and Tre are sisters from Tacoma who have been dance fitness instructors for 8 years. They co-teach COMMIT Dance Fitness classes at the YMCA and are part of the COMMIT core, film, training and choreography teams. They created Twerk Up A Sweat in 2017 as a collaboration of their love for dance and fitness and a way to empower women to celebrate their bodies. Unmatched vibes and energy make a Dance Fitness with Dai and Tre class a one of a kind EXPERIENCE! Get your tickets now and catch a vibe!

Can’t come but think your friends might love this class? Please share!

When: Friday, July 24th at 6:30 pm
Who: YOU and all your friends!
Cost: $30 per person
18+
*refunds will be given until 7/17/26

Register in the Athena app (recommended!) or Mindbody.
https://clients.mindbodyonline.com/classic/ws?studioid=548269&stype=-8&sView=day&sLoc=0