Boundaries & Confidence

  • Athena training is not only self defense techniques. We train self protection, which begins with recognition and avoidance.  We teach you, at your pace, how to ESTABLISH BOUNDARIES and CONTROL them, both verbally and physically. Your new knowledge and skill will reduce anxiety and give you CONFIDENCE.

  • First-time students are always welcome; when you show up you'll receive Lesson One training. You will learn more strategies and techniques each class you attend. The entire Athena course is covered in seven classes but you can attend as few or as many as you wish, and return anytime for occasional refreshers. At the end of the course, you will know: how avoid predators' deceptions; how to defend yourself against strikes, grabs and chokes from the front and back while on your feet; what to do if you're attacked while seated; and how to escape from being trapped on the ground face up and face down.

  • Many of our former students have told us that since taking our training they now notice and avoid people behaving irregularly--things that had previously escaped their attention.

See the Word2TheWise  blog for a student review of our training: "This is about doing something for yourself, something that could someday save YOUR LIFE."

Athena Women will donate 5% of your course fee to the Heartly House. "Heartly House is the only organization in Frederick County, Maryland that provides comprehensive services to survivors of domestic violence, sexual assault and child abuse." Help others while helping yourself. Win-win.

Take It From Me...

On average, an adult woman in the US is 5 1/2" shorter and more than 30 pounds lighter than an adult US male. Even ignoring the strength difference between males and females of the same size, such vast height (reach) and weight differences are too much to overcome--if the opponents are equally trained and prepared. After completing our course you will be better trained than the average thug and more prepared than the average victim.

One of the reasons I created the Athena self defense system is because I believe those of us--male or female--who are smaller deserve to be on competitive footing with a larger attacker. This isn't just theory for me: While I'm a bit taller than the average adult male, I'm around 35 pounds lighter which puts me at a tremendous disadvantage in a fight. I know what it's like to walk around feeling physically small.  

But I refuse to be, or feel, helpless. So I learned to fight back using techniques that give me an advantage even over a much larger assailant. The things I've selected to teach you are intended to work for those of us who are smaller or weaker.

Gaining significant power over your safety is within your reach.

Take it from me.

Scott Lewis

A typical counterattack you will drill...

  • NEXT CLASS: Saturday, August 19, 2:00-4:00PM
  • Reward yourself for surviving the busy summer.
  •  Students, mark your calendars: There will be no Athena Women classes on September 9th and 16th.

Video still: ABC News

Benefits Of Training With Athena Women:

  • Experienced instructors focused on student goals

  • Mental and physical preparation to survive threatening situations

  • Endorsed by Law Enforcement Officers

  • Challenging but not overwhelming   

Realty-based training under stress against a padded instructor.

The End Of Helplessness

"An investment in knowledge always pays the best interest."  -Benjamin Franklin

The pictured woman's life did not have to be forever altered. You do not have to make the mistakes she made--mistakes she was unaware of not because she was foolish but only because she lacked training. Link to the ABC News video (only the initial action is shown) at bottom.

Our students tell us their awareness level shoots up because of our training. Our student who showed me this video immediately recognized the situation as a scenario she went through in our training.

We will teach you what mistakes the victim made, the most significant of which is that politeness can get you seriously hurt. (Can you spot what should make you immediately suspicious of the attacker? And the act of politeness that helped make her easier to attack might not be obvious, but the thug recognized it.) We train specifically for this scenario. When I say train, I mean that 
when you are ready you will be put in this situation in our training and you will defend your boundary verbally and physically against a padded instructor. We don't just talk about it, we run this scenario, and others. We train your body and your brain; this course required several months to design. Telling isn't training. Discussing isn't training. Doing is training. This is what separates us from most other "self defense" courses. I do not believe there is another short term self defense course better than Athena Women.

Watch the video and ask yourself if this victim could have been you. This does not have to be your fate. You are worth defending. 
Link to video.

When We Say Efficient Instruction, We Mean It.

Self defense skills are gained incrementally. That’s true of Athena training also, but with one important difference: After just a single two-hour lesson you come away with initial avoidance and defense skills. We don’t waste your valuable time.

Here’s the plan for what you will learn and practice in those two hours:

  • What Maryland law says about self-defense (you’ll be surprised).
  • What to do if someone is following you.
  • What types of attacks do police routinely investigate?
  • How to know where you should target your strikes on an attacker. (We'll show you a simple way.)
  • Your body’s many built-in weapons.
  • Why there is actually no such thing as "self defense."
  • How to block the strikes that predators most often use.
  • Punching is a bad idea unless you're accustomed to it so we train you to do a better strike.
  • You will drill correctly striking particular targets on a dummy and other objects with your hands and feet.
  • The danger of someone grabbing you and your first escape technique: wrist grabs.

The rest of the course is just as information- and action-packed.

"Simplicity is the ultimate elegance.” — Leonardo DaVinci.

Every woman should be empowered enough to not walk around in fear.

Your Athena instructors: enthusiastic, responsive and here to help you meet your goals. a palm strike to attacker's solar plexus--a vulnerable bundle of nerves.

You will learn simple and effective self defense techniques similar to those in the video above.



Our students are enthusiastic!



  • Comfortable workout clothing that will allow you freedom of movement. (Because you will do both standing and ground techniques, you might prefer long clothing for your arms and legs for the ground work and have short sleeves and shorts underneath that you can switch to in order to keep cooler for punching and kicking drills.)
  • We have a locker room where you can change (bring a padlock if you wish).
  • While training at Kreimer’s Karate Institute you will be barefoot or in socks, as you choose.
  • You will be able to wear eyeglasses during most of your training.
  • Enthusiasm!

Please do not wear:

  • Jewelry, except plain wedding band.
  • If you have items not removable we will let you know whether you can safely practice with a training partner or striking pads.
  • Long fingernails: You will be striking pads and practicing with others.


The number one crime deterrent is the presence of armed, uniformed law enforcement officers. Athena Women backs the Blue.