Self defense at Fit Hit in NoMad

Based in the age-old Israeli martial art Krav Maga, Fit Hit is changing the way New Yorkers not only work out, but defend themselves. Attendees leave with an elevated heart rate and priceless safety practices.

We had no idea what to expect as we headed to a Self Defense class at Fit Hit in NoMad. The gym’s website cites that 600 women are assaulted in New York City every week, and as women on the go in the city, we wanted to learn more.

New to the experience, we appreciated the 30 minute introduction to the practice of Krav Maga, which was followed by a 60 minute level one class. What we learned over the course of those 90 minutes will stick with us for years to come. Here’s a look into some of our major takeaways.

KG: We arrived and were greeted with a bottle of water and a pair of padded gloves. The upper level of the gym includes a welcoming seating area, and we could see into what looked like a personal training class with two extremely fit women. Not nervous yet.

SS: Coming from the office, Karen and I both had multiple bags with us and plans for the evening immediately following our class. Luckily, the locker rooms are well-appointed with plenty of space for us to safely store our items during class and also shower and change for dinner after. The two-floor studio was spotless, well-designed, and beautiful.

KG: We were instructed to head downstairs to the class area. It was a large, matted room, with sections that were ringed by large six-foot tall dummies with yellow heads and intimidating faces. I noted to myself that if I got to punch that thing, I would pretend it was my ex-husband.

Our instructors Coach Tatiana and Coach Paige (both were super strong and lacked body fat) came out and explained that Krav Maga is a self- defense system developed for the Israeli military. It teaches quick neutralization of threats and ways to protect yourself in confrontational scenarios. It combines elements of boxing and martial arts, and according to our instructors, if done correctly, it will “damage” an attacker.

SS: One of the key things we learned is that there are parts of the body that are weak and vulnerable, regardless of how fit a person may be. If I attack at those spots, I will always have an equal chance of winning my fight even if I am fighting someone stronger or larger than I am. Those areas include the eyes, nose, jaw, neck, ears, groin, knee, and back of the ankle. I quickly discovered after a few kicks, punches, and jabs that I, too, have some big emotions to get out and Fit Hit was apparently the right place to do it. Stress relief with the added benefit of self-defense.

KG: The series of punches, jabs, and kicks we were taught were not as easy to execute as our instructors made it look.

SS: I couldn’t help but wonder if they would let me bring a headshot of someone to tape over the dummy’s face? Asking for a friend.

KG: I got my chance to punch the dummy. I powered up and gave that thing the hardest series of punches and kicks I could come up with. It felt empowering. It also was sobering — at 5’1”, I was jumping to hit my target in the head. The reality is that this dummy wasn’t fighting back and I worried that if I am really attacked, I wouldn’t be able to defend myself. Having knowledge of the basic skill set is a great first step, but this is something that needs to be practiced over and over until real confidence sets in. One session was enlightening, but to master this, it’s going to take time and commitment.

SS: After learning the basics of Krav Maga, I dove into the level one class and was pleasantly surprised to find it incorporated elements of hit alongside my newly learned self-defense moves. The hour-long class kicked my butt while I kicked the dummy’s butt — well, groin. We did burpees, mountain climbers, jumping jacks, and more cardio before trying out a few sequences of moves on the dummy. Then it was time to partner up. I chose the girl next to me secretly hoping she wasn’t a Krav Maga master (not yet at least). After getting a kick out of self-defense (pun intended), the 90-minute experience was over. I walked away with a new set of tools in my toolbox and a few more calories burned, but I think one of the main things that stood out to me was how unique of an experience the class was. Karen and I have both done a huge number of workout classes all over the city and, after a while, they begin to feel the same. Fit Hit was like nothing we had experienced before and with a nearly sold out class on a Tuesday night it seems like we aren’t the only ones who recognize what a perfect combination of education and fitness it is.

KG: Overall, I loved the experience. Ideally, I would want to take a series of classes and practice the techniques they are teaching. I also noticed they have personal training and nutritional planning options too —so much more than just self-defense.

Founded by Matan Gavish, Fit Hit has had a major impact in the community since it opened. The inspiration behind the gym came from a desire to create a safe, empowering space for women to enhance their physical fitness and gain the confidence and skills necessary for self-defense.

After witnessing the aftermath of an assault on the subway platform of a young woman by a stranger, Gavish recognized the growing need for a supportive community where women can learn to handle themselves, grow, and become stronger together. “Our aim was to blend fitness with practical self-defense training in a way that was accessible, enjoyable, and deeply transformative,” he said.

The NoMad location was chosen for its vibrant energy, accessibility, and the sense of community within the neighborhood. “It’s a location that embodies the spirit of transformation and growth, mirroring the journey we want for every member of Fit Hit,” he added. “The area’s dynamic mix of people and its central location make it an ideal spot for those seeking to incorporate fitness and self-defense into their busy lives. NoMad also allows us to reach a diverse group of women, encouraging them to join our empowering community.”

Gavish believes the most rewarding aspect of his work is seeing the transformation in members — not just physically, but in their level of confidence and overall well-being. “Watching someone grow stronger, become more self-assured, and genuinely happy with their progress is incredibly fulfilling,” he said. “It’s about those moments when a member realizes they are capable of so much more than they thought possible. Witnessing the journey of empowerment and the positive impact it has on their lives, both inside and outside the gym, is truly the heart of what we do.”

Fit Hit’s mission statement is: At the heart of Fit Hit is the belief that every woman has the right to feel strong, confident, and safe. The purpose of Fit Hit is not just to offer fitness and self-defense classes; it’s about empowering women to take control of their health, safety, and self-confidence. Fit Hit exists to create a world where women are not just fit but also fearless, where they are equipped to handle challenges both physically and mentally.

If you’d like to train at Fit Hit in NoMad head to their website to book one of their many intro classes. And be prepared to feel like a badass.