Fit & Safe
Aiming to lose 20 lb in six weeks?
Learn practical self defence, too.
Work towards your weight loss goal with personalised nutrition, 12 coached sessions and support from our nutritionist and doctor. Build strength and learn practical skills to help you respond to threatening situations.
A target of 20 lb in six weeks must be assessed individually. It is not suitable for everyone and is not a guaranteed result.
Your safety matters.
Your health matters.
You matter.
You spend time looking after other people. This is time to invest in yourself.
Fit & Safe brings movement, practical skills and nutrition support into one structured programme. Learn how to set boundaries, practise basic escapes and build strength with guidance and support.
Come with your own goals. Start with the fundamentals. Build habits you can keep working on beyond the six weeks.
female victims of serious assault by an intimate partner or family member were recorded in Dominica in 2024.
Source: OAS Security Observatory, indicator 2.4.1bA recorded victim count, not a percentage of women or an estimate of all incidents.of people over 15 in Dominica were living with overweight or obesity in 2022.
Source: PAHO, Health in the AmericasThis figure includes males and females; it is not specific to women.Violence is always the perpetrator's responsibility. Self defence training cannot guarantee safety. Your worth is never defined by your weight.
Practical skills.
A plan you can follow.
Build your foundations
Practise the basics in a coached environment, with a focus on awareness, boundaries and creating opportunities to get away.
- Recognising your surroundings and possible exits
- Using your voice and setting clear boundaries
- Creating distance and practising basic escapes
- Learning fundamental movement on the ground
Train with purpose
Two coached sessions each week combine practical drills with strength and conditioning.
- 12 Fit & Safe sessions across six weeks
- Annual NIFA membership with access to all adult classes
- Strength, balance and coordination
- Conditioning alongside technical practice
- Coaching to help you work on your technique
Make your meals work for you
Personalised meal plans and menus give you a structure for the food you prepare at home.
- Meal plans built around your individual goals
- Menus to guide your own meal preparation
- Support from our nutritionist and doctor
- Food, prepared meals and delivery are not included
Start with the basics.
Keep building.
The programme moves from learning fundamentals to practising them together. Coaches adapt the pace and drills to participants' needs and readiness.
Learn the movements
Start with stance, balance, awareness, boundaries and basic movement. Get familiar with the exercises and your personalised nutrition plan.
Practise with guidance
Repeat the fundamentals, work on basic escapes and build strength and conditioning through coached drills.
Build consistency
Combine the skills you have practised, identify what needs more work and focus on habits you can continue after the programme.
Six weeks.
Make time for yourself.
Train with a group of women, learn practical skills and work towards your fitness and weight management goals with support.
Programme dates and session times will be announced soon. Fit & Safe has its own schedule, separate from the regular academy timetable.
Six weeks of Fit & Safe, plus annual NIFA membership
- 12 coached Fit & Safe sessions
- Annual NIFA membership included
- Access to all adult NIFA classes
- Practical self defence and fitness
- Personalised meal plans and menus
- Support from our nutritionist and doctor
The XCD 2,500 programme fee includes annual NIFA membership with access to all adult classes, in addition to your 12 Fit & Safe sessions. Food and prepared meals are not included.
Talk to us first.
Ask your questions
Book a call or email us about Fit & Safe. Tell us what you want to work on and ask about the next group.
Find out if it suits you
Discuss your goals, experience and anything that may affect your participation, so the team can advise you.
Plan your start
Receive the confirmed dates, session times and enrolment terms before committing to the programme.
Your questions, answered.
Do I need martial arts experience?
No previous martial arts experience is needed to learn the fundamentals. Talk to us about your goals and current fitness so we can discuss whether the programme is right for you.
When does Fit & Safe start?
The programme start date and session times will be announced soon. Contact us for the next intake. The academy's 22 November ground training launch is separate from Fit & Safe.
How often will I train?
Fit & Safe includes two coached sessions each week for six weeks, giving you 12 programme sessions in total. Your included annual NIFA membership also gives you access to all adult academy classes. The exact Fit & Safe days and times will be confirmed before enrolment.
Where does training take place?
Training takes place at Feed My Sheep Inc. in Mahaut, Dominica. We will confirm arrival instructions before your first session.
Are meals included?
No. You receive personalised meal plans and menus so you can prepare your own meals. Food, prepared meals and delivery are not included.
What support is available?
The programme combines coaching with support from our nutritionist and doctor. Ask the team about the support available for your individual needs before enrolling.
How much weight will I lose?
If your goal is to lose 20 lb in six weeks, discuss it with our nutritionist and doctor first. They must assess whether the target and timeframe are appropriate for you. Goals are personalised, results vary, and this target is not guaranteed.
What about the refund offer?
The proposed refund offer is still being finalised. Attendance and following the programme are part of the proposed conditions. Full eligibility requirements, programme requirements and refund terms will be provided in writing before paid enrolment opens.
Will self defence training guarantee my safety?
No training can guarantee safety or prevent every assault. The programme helps you practise awareness, boundaries and basic escape skills. Responsibility for violence always lies with the perpetrator.
Is annual NIFA membership included?
Yes. The XCD 2,500 Fit & Safe fee includes annual NIFA membership with access to all adult NIFA classes, in addition to the 12 coached Fit & Safe sessions over six weeks. Your academy membership continues beyond the six week programme for the rest of its annual term. Contact us if you are already a NIFA member.
