Strong & Safe Women's Self-Defense and Fitness

Arizona's premier self-defense and empowerment program for women and girls, and leading educators in teen and college safety. We provide information and classes to give our students the tools necessary to take charge of their own safety.

Our workshops are designed for women, by women. They address the range of concerns we have about our bodies, our safety, our lives. While the issues are life-or-death serious, the classes are fun. Our high energy approach makes learning this sensitive material both enjoyable and comfortable, and provides a safe environment for discussing difficult topics. We teach girls and women of all ages and w


Thank you those who have served to preserve democracy for all of us. 🇺🇸

[10/21/20]   As businesses begin to reopen, we have been receiving an increasing number of training inquiries. I am returning them as fast as I can, but thought it best to publicly give an update. Because of my work in the community, and periodic Covid exposure, I concluded the only responsible action is to extend suspension of in person classes and trainings for the fall/winter sessions. After getting a sense of its direction over the coming months, we will reassess resuming trainings after the first of the year. As always, I am happy to continue advising and consulting on safety issues via email, phone, or online. While I miss teaching all you strong Phoenix area girls and women, and hate having to turn down requests to train, your safety and the safety of our community are of course more important. Please stay strong, stay safe, stay healthy, and I look forward to working with you all in the near future!
While I don’t personally recommend in-person group trainings right now, if you would like to find a class, feel free to contact me and I will be happy to discuss referrals in your area!

[09/12/20]   9/11/01. We all remember where we were when the first plane hit, and how we felt as the morning’s horrific events continued to unfold. I had a 3-year-old and 6-month-old twins, and wondered what kind of world I’d brought them into. That 3-year-old now lives and works in NYC (with a clear view from his home of lower Manhattan), and this year I think more about the parents, spouses, children, friends, with loved ones living and working in NYC, who had the added fear for the safety of their people. Never forget. 🇺🇸And add prayers for the currently 1,000 American souls dying daily (that’s a 9/11 every 3 days) in this horrible pandemic. 🙏 We pulled together then, we can do it again. 🇺🇸
#september11 #neverforget #NYC #newyorkstrong #USA #strongnation #strongcommunities #strongfamilies #strongandsafeaz


Thanks, Mike Chavez, for digging up and sharing this old clip! Working the body in the old gym on 7th Ave. 🤜💥 Denise Rejent-Lee


Challenge accepted. Strong women empower strong women. 👊💪❤️ Thank you, Emily Doell! #challengeaccepted

[07/28/20]   UPDATE: We are trying to return all class requests, but in the mean time, we want to give an update on plans to restart. The health and safety of our community is our first priority. It is the absolute focus of our mission. For this reason, in light of Arizona’s continued increases in Covid rates, Gov. Ducey’s closure mandates, and my work with the Phoenix Fire Department which is experiencing high numbers of Covid cases, we are continuing suspension of class offerings until further notice to minimize risk of exposure to our students. This was a difficult decision to make, and we are eager to get back to training girls and women to stay safe, but these are unprecedented times, and we must act out of caution and in the interest of protecting public health. At Strong and Safe, we aim to be part of the solution, not part of the continued problem. We miss you and look forward to training together again when it is safe to do so. Stay strong. Stay safe. Stay healthy ~ Denise Rejent-Lee


Still working regular shifts, but self-defense classes temporarily suspended, and all three “kids” home from college, testing the limits of our WiFi with online classes. We are doing our best to stay sane (and healthy) while we #staythef**khome with a makeshift gym - erg and weights inside, heavy bag outside. How are you adapting?
#covid_19 #quarantine #covidlife #staythef**khome #adapt #longgame #strongwomen #strongfamilies #strongcommunities #stayfit #wegotthis #beadecenthuman #whateverittakes #strongandsafe #strongandsafeaz


Please be part of the solution, not part of the problem. We are in this together, and progress depends on the participation of ALL of us. Experts have requested that anyone not carrying out essential tasks or activities (markets, fire, police, medical facilities, banks, etc), please stay home. Connect (or reconnect) with your family, read, binge watch, create at-home workouts, sit in the sunshine, and know that we will be back to business as usual before we know it! Until then... #staythef**khome #flattenthecurve

Strong and Safe will be contacting private groups about rescheduling classes, and hope to be back up to full speed by summer! But we will do #WhateverItTakes to help our community stay healthy.


The important things are not cancelled.
#exceptmarchmadness #nohoopsthisyear😢 #livelife #priorities #staysafe #strongfamilies #strongcommunities #strongandsafe #strongandsafeaz

THANK YOU to all of the gyms, restaurants, bars, and other service providers who have made the selfless decision to close their doors to protect the public. Please join me in finding out who they are, and pledging to patronize their businesses when they can safely reopen. #staythef**khome


Phoenix Fire Chief Kara Kalkbrenner, and Phoenix Police Chief Jeri Williams.
Proud to live in a city, and work for an organization, that celebrates women in leadership everyday. Phoenix, a city of 1.5 million, is the largest municipality in the country to have both a female police and fire chief. .
#internationalwomensday #phoenixfiredepartment #phoenixpolicedepartment #pfd #ppd #womeninleadership #femalefirstresponders #femalefirefighter #femalepoliceofficer #strongwomen #strongcommunities #strongandsafe #strongandsafeaz


And those of us working on the roads tonight - Fire, Police, and others - want to make it home and want you and your loved ones to make it home too. Celebrate safe! #dontbeanidiot


Phoenix area friends: This Saturday, Strong and Safe AZ teams up with Athleta for an hour of self-defense training! Don’t miss this fun free event - learn, train, and stay to shop!
#athleta #strongandsafeaz #womensupportingwomen #empoweringwomen #selfdefense #strongwomen #holidayshopping


As someone who just started drum lessons — at 53 — and REALLY sucks, this quote jumped out at me. While I struggle to master even the most basic tasks, I like the idea that it’s “brave”, rather than “stupid and hopeless”. 😆
#newskills #bebrave #ditchtheego #mybrainhurts #neverstoplearning #justdoit #strongwomen #strongandsafe #strongandsafeaz 11/09/2019

How can you protect yourself in dangerous rideshare situations?

We're all using ride shares (and so are most of our older kids). So I talked with Tram Mai at 12 News, following a Tucson woman's very scary ride share experience, about how to stay safe while continuing to enjoy the convenience of these services.

For a full list of the tips, scroll down in the article. If you or your kids use ride sharing, print it or jot it down and keep it with you as a checklist. A Tucson woman was injured after the driver of the rideshare she thought she was in wouldn't let her out of the car and then robbed her. 11/07/2019

How can you protect yourself in dangerous rideshare situations?

We team up with Tram Mai and 12 News, to give you tips to stay safe when using ride share services! A Tucson woman was injured after the driver of the rideshare she thought she was in wouldn't let her out of the car and then robbed her. 11/05/2019

Teach Your Daughters to Hit People Who Touch Them

Rerunning one of my favorites. This is spot on, and beautifully articulates our perspective on the need for self-defense training.

"Is violence the ideal answer to sexual harassment? Of course it isn’t. The ideal answer is living in a world where this sort of thing is swiftly dealt with at all levels of authority with a zero-tolerance policy. Anytime y’all want to make that happen, you let me know. Until then, I’m teaching my daughter the proper way to throw a punch, and if you don’t like it, teach your kids the proper way to act." If you don’t like it, teach your kids the proper way to act.


Today it is #NationalWomensHealthandFitnessDay AND #NationalDaughtersDay. I am blessed with this amazing daughter; a young woman who exemplifies commitment to health and fitness. From begging to play t-ball the first time she saw her older brother play, to a D1 college athlete, this girl just doesn’t stop! .
#nationaldaughtersday #nationalwomenshealthandfitnessday #strongwomen #stronggirls #proudmom #healthyhabits #mygirl #womensfitness #strongandsafe #strongandsafeaz


“The desert tells a different story every time one ventures on it.” ∼Robert Edison Fulton Jr., One Man Caravan
I caught these storm clouds brewing on last week’s hike in the north valley. Beautiful Arizona. .
#getout #hikeaz #arizonahiking #hiking #fitness #womensfitness #strongwomen #strongandsafe #strongandsafeaz


• RAISE AWARENESS NOT STIGMA • Su***de victims are not “weak”, or “selfish”, or “cowards”. They are mothers, fathers, daughters, sons, sisters, brothers, wives, husbands, and friends who were in great pain and are missed and loved every single day. Choose your words wisely and do not judge what you cannot possibly understand. .
National Alliance on Mental Illness (NAMI).
Su***de Prevention Helpline: 1.800.273.TALK (8255)


This year’s school send off post hits especially hard around our house. Launching the last two, we are ... excited, sad, proud, nervous, and just about every other feeling. Bottom line: They are ready, and so are we. To everyone else watching their babies go out into the world, you did it! Give yourself a little pat on the back (maybe shed a tear or two), and watch them soar!
#rootsandwings #raisingindependentkids #resilience #strongfamilies #strongkids #parenting #grownandflown #college #itstime #emptynest #newbeginnings #strongandsafe #strongandsafeaz


This Saturday, 9:30-11:00am, at Jabz Via Linda — don’t miss out! Contact the gym directly to ask about availability and to register. .
#jabzboxing #womensfitness #womensboxing #womensselfdefense #azselfdefense #phxselfdefense #strongwomen #whateverittakes #strongandsafe #strongandsafeaz


Due to demand, we are offering one last college safety class — condensed down to the essentials. In this 75-minute class, we’ll cover topics related to campus (and off campus) security, social/dating safety, and basic striking skills. If you know a young woman on her way to college for the first time, returning to college, or a recent grad, don’t miss this! Register online at www.strongandsafeaz/signup, or email to [email protected] and we’ll put you on the list!.
#collegesafety #collegeprep #selfdefense #womensselfdefense #azselfdefense #phxselfdefense #stronggirls #strongwomen #whateverittakes #strongandsafe #strongandsafeaz


Credit @wordporm #pirateship #pirategirls #piratemoms #mycrew #parenting #strongandsafe #strongandsafeaz

[06/03/19]   GREAT group of moms and teens at today’s college/teen safety class!! So proud of our girls heading off to college. ❤️ Up tomorrow: Jabz Fit and Fun Summer Camp at Jabz Scottsdale Thunderbird. Can’t wait to train with these strong girls! .
#collegesafety #teensafety #strongwomen #stronggirls #womenhelpingwomen #empoweringwomen #whateverittakes #phxselfdefense #azselfdefense #womensselfdefense #teenselfdefense #girlscamp #strongandsafe #strongandsafeaz


One week left until our only open college/teen safety class of the summer! Grab your spot and give your daughter the tools to navigate safety challenges next school year. (Registration link in bio 👆).
#collegesafety #campussafety #teensafety #teenselfdefense #sororitysafety #daughters #stronggirls #strongwomen #selfdefense #womensselfdefense #azselfdefense #phxselfdefense #womenhelpingwomen #empoweringwomen #whateverittakes #strongandsafe #strongandsafeaz


It’s that time of year! We’re all looking to keep our girls safe as they head off to college. Here’s our one and only open College Safety Send Off this summer. Don’t miss it! Registration is now open (link in bio ☝️). Moms (sisters, aunts, etc) welcome too!!
#collegesafety #teensafety #daughters #campussafety #strongwomen #stronggirls #womenhelpingwomen #empoweringwomen #phxselfdefense #azselfdefense #womensselfdefense #collegeselfdefense #teenselfdefense #collegeprep #whateverittakes #strongandsafe #strongandsafeaz @ Phoenix, Arizona


Phoenix Indian Center

I'll be HERE today. Please join, if you are able, and learn about this important topic. Then stay for some self-defense training!

Today is our Missing and Murdered Indigenous Women and Girls (MMIWG) Convening. We know it is going to be a tough day for us and the attendees but together we will support, educate and discuss next steps for this issue concern. We thank you in advance for joining us today. Through prayer and community support, we will be stronger and honor those loved ones passed and missing.

Here is the address if you didn't pick it up in an earlier post: 930-430PM at the Town of Guadalupe Tribal Offices - 9241 S Avenida del Yaqui, Guadalupe, AZ 85283. There will be signs outside the building.

Here is a few notes about today: Informational sessions (data/stats update, human trafficking presentation, LGBTQ2S and domestic violence presentation and talking circles will occur between 930-330; lunch is provided; A Women's Self Defense training will occur between 330-430.

Two projects will also occur today: Wall of hope and remembrance for those we are thinking of (we know some tribes should not speak of those passed and ask for messages of hope and strength) and, if you can, bring an earring - one side of a pair where you have lost one. These two items are our community's way to show how vast this issue is, pay honor and remembrance and build strength amongst ourselves.

One last thing...we have a limited number of t-shirts that will be given to attendees today. We will have more produced and they will be for sale at the Phoenix Indian Center - 4520 N Central Ave. Ste. 250 Phoenix, AZ 85012. Give us a week to produce more, watch our posts, and we'll let you know when they are available.


Great to be back at Phoenix Country Club! Thanks to all who came out and trained hard today! 💪
@phxcountryclub #stronggirls #strongwomen #empoweringwomen #whateverittakes #womensselfdefense #phxselfdefense #azselfdefense #strongandsafe #strongandsafeaz 04/26/2019

How to Set (And Keep!) Healthy Boundaries

Boundary-setting is the key to staying safe and - bonus - it makes it easier to w**d toxic people from your life! Great read ... Remember: being loving is being real, authentic and courageous. It is not all words of affirmation and rosy language. Consider what boundaries it may be time to set to grow yourself and your relationships.

[02/23/19]   Quick escape to the mountains then back to work this weekend training a women’s group and boxing gym! Getting out of the city and into nature never disappoints, even if it’s a short trip. This was my actual view on this morning’s hike between rain storms. 🌧🏔🏕 I ❤️ Arizona.
#getoutside #nature #travelsolo #wander #wanderlust #escape #adventure #adventureiscalling #gowild #stronggirls #strongwomen #hiking #hikeaz #arizonahiking #azwinter #arizonawinter #ilovearizona #strongandsafe #strongandsafeaz

[02/12/19]   A very very tired pirate. With a sore hip. But I can still do pirate s**t... tomorrow. 😆⚓️☠️⚔️
#pirateforlife #tiredpirate #ageisjustanumber #keepgoing #butsleepisgoodtoo #motherhood #momlife #strongwomen #strongandsafe #strongandsafeaz

[02/06/19]   National Girls and Women in Sports Day! This is one we can definitely get behind at our house. 👊🏀⚾️🏸⛳️🥊🥋⛸🏋🏻‍♀️⛹️‍♀️🏄‍♀️🚣‍♀️ ⛵️etc, etc .
#nationalgirlsandwomeninsportsday #stronggirls #strongwomen #fitwomen #womeninsports #girlsinsports #adventure #strongdaughters #likemotherlikedaughter #womensboxing #womensrowing #strongandsafe #strongandsafeaz

[01/31/19]   Upcoming trainings: Some of these groups we’ve had the pleasure of training before, and some we welcome to our Strong and Safe family! Our next public class is through the City of Scottsdale. Here is the link to register on the city’s recreation page:

#womensupportingwomen #empoweringwomen #selfdefense #azselfdefense #phxselfdefense #strongwomen #stronggirls #teensafety #whateverittakes #strongandsafe #strongandsafeaz


Group photo from the first of two trainings this week with Project Access. Phenomenal organization and phenomenal young women!

#Repost @joylynnw (@get_repost)
Loved watching the "I can't" turn into "I can" tonight. @strongandsafeaz thanks for coming out and empowering these wonderful ladies!
#projectaccess #strongandsafeaz #selfdefense #selfdefenseforwomen #knowledgeispower #empoweredwomenempowerwomen #itsamindset #girlspunchhard #dontmesswithus #warriorwomen #womenarestrong #keepfighting #shareyourstory #speakyourtruth #useyourvoice #keepgoing #beherenow #bepresent

Videos (show all)

Thanks, Mike Chavez, for digging up and sharing this old clip! Working the body in the old gym on 7th Ave. 🤜💥 Denise Rej...
Inside a Self-Defense Class with Caribe Devine




Phoenix, AZ
Other Martial Arts Schools in Phoenix (show all)
Meifu Shinkage Ryu Arizona Keikokai Meifu Shinkage Ryu Arizona Keikokai
Phoenix, 85008

Meifu Shinkage Ryu is a weapons-based martial art system focusing primarily on shuriken (thrown implements) and fundo kusari (weighted chain).

Maryvale Taekwondo Maryvale Taekwondo
4420 N 51st Ave
Phoenix, 85031

The Masters and instructors will teach the students respect, perseverance, self defense, and discipline as well as the art of Tae Kwon Do.

Lee's ATA Martial Arts Paradise Valley Lee's ATA Martial Arts Paradise Valley
3202 E. Greenway Road, Suite 1301
Phoenix, 85032

Lee's Martial Arts Paradise Valley

Burch's Karate Burch's Karate
3141 E Beardsley Rd, Ste 115
Phoenix, 85050

Welcome to our Burch's Karate Page! We are more than punching and kicking!

Strong Heart Academy Strong Heart Academy
3130 E Union Hills Dr #106, Phoenix, AZ
Phoenix, 85050

Brazilian Jiu Jitsu (Gi and No Gi), Boxing, and MMA Ages 4-64 We change lives

Legacy Master ATA Martial Arts Legacy Master ATA Martial Arts
14647 S. 50th St C-172
Phoenix, 85044

Welcome to LegacyATA. People of today will be the Leaders of tomorrow. Please call 480-961-3634 for more information!

Beyond Instinct Beyond Instinct
3530 W. Yorkshire Dr.
Phoenix, 85308

We work with Women to help establish a Personal Empowerment through Self Defense Training. Arming them with Attitude, Awareness and Choices

Checkmat Phoenix - Mayko & Karen Checkmat Phoenix - Mayko & Karen
Phoenix, 85015

Brazilian Jiu Jitsu

Receptive MMA Receptive MMA
3435 W Dunlap Ave
Phoenix, 85051

Small MMA group trying to teach and learn all forms of martial arts for self betterment and defence. For Class info please call, email, or comment. ~Tyson

Master Camacho Martial Arts Master Camacho Martial Arts
4130 N 75th Ave
Phoenix, 85033

Tae Kwon Do Rate: $85 a mo. (FREE Unifrom) Jiu-Jitsu: $75 mo. $120 for both Try a Free Week of Classes

JSK TaeKwonDo JSK TaeKwonDo
3043 N 24th St
Phoenix, 85016

FOUNDER/HEAD INSTRUCTOR Joe Karstadt - 5th Degree Black Belt - International Instructor - 2x World Champion. Welcome to Phoenix, AZ's Most Dynamic Martial Arts Program Specializing in classes for all ages! Rated Best Martial Arts Experts in Phx!

Jeet Kune Do Combative Concepts Jeet Kune Do Combative Concepts
4731 E Greenway Rd, Ste 10
Phoenix, 85032

Pragmatic simplified street fighting and combative concepts for streamlined self defense. The choice of NAVY SEALS, DEA, FBI and numerous professionals.