Duarte Monteiro, a certified self-defense instructor and functional strength training coach with more than 30 years of experience, and his wife Kristen Monteiro will lead a Fit2Defend workshop at the new Zen Martial Arts & Fitness studio, in Sewell, at 9 a.m., each Saturday, beginning in March. The workshop provides useful and purposeful knowledge that enables females to feel more confident about their day-to-day personal safety while improving their overall physical fitness.

From practical and easy-to-learn self-defense techniques to the latest on deep breathing exercises, these comprehensive, female-focused classes teach an array of topics intended to further educate, empower and enlighten all participants. The instruction offers safe, functional conditioning routines to increase core strength and improve healthy lifestyles.

Location: 195 Center St., in Sewell. For registration and more information, email [email protected] or visit ZenMartialFit.com.