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Water and Rock Studio Opens Studio in Burlington, VT!

Water and Rock Studio Opens Studio in Burlington, VT!

Japheth and I are really excited to announce the grand opening of our third Water and Rock Studio location, this time in Burlington, Vermont! After four and a half years of growing our studios in Chestnut Hill, PA, and Glenside, PA, we are expanding our business to bring our cutting edge health, fitness and wellness services to the residents and visitors of Burlington, Charlotte, Colchester, Essex, Essex Junction, Hinesburg, Jericho, Richmond, Shelburne, South Burlington, St. George, Williston, and Wonooski, VT. Our new studio opened November 1, 2017, and is located in the heart of downtown Burlington, Vermont’s largest city which borders Lake Champlain.

Located only about 40 minutes from the mountains of Stowe, and with the feel of a beach town due to its proximity to Lake Champlain, the Burlington area is known as a destination spot for those from all over the world, including Canada (Montreal is about 1.5 hours away), and cities such as Boston, New York, and of course Philadelphia.  Come visit this gorgeous and vibrant city and stop in to see us!


Our Burlington, Vermont location will offer the same variety of high quality services that our current Chestnut Hill and Glenside, Pennsylvania locations offer, in a beautiful studio with a character all its own! Water and Rock Studio services include:

-Personal Training

-Health Transformation Consulting

-Yoga and Meditation

-Functional Fitness

-Self Defense and Mixed Martial Arts

-Kids and Teens



-Virtual/Online Private Sessions and Classes

Visit our website for more about us, our studio, and our services.

We are grateful for this opportunity and are endlessly thankful to all of our friends, family, clients, and community partners for helping make this happen. We are passionate about helping others optimize their mental and physical health and can’t wait to continue our work in Vermont! We hope that you will spread the word and come by to visit!

Water and Rock Studio

Burlington, Vermont Studio

294 N Winooski Ave
Suite 125
Burlington, VT 05401

802-787-1300 (call or text)

-Suzanne, Japheth, Quinn and Xavier

Self Defense: Getting Comfortable In Uncomfortable Situations

Have you ever taken a self defense class? I’m not talking about the fun girls’ night, gouge the eyeballs, kick ’em in the groin, and laugh at your friends one-time self defense class that often comes to mind. I mean a self defense class, with a well-trained instructor that teaches techniques and skills that can actually be useful in real-life situations? A self defense class that incorporates techniques from some of the most functional and effective martial arts in the world, such as Brazilian Jiu-Jitsu and Krav Maga. If you have then you know what I mean when I say these classes teach you to get comfortable with being in uncomfortable situations. And while some of these uncomfortable situations do incite giggles, it’s clear that being uncomfortable is not just for fun, but is a necessity for learning how to defend yourself effectively.

My First Class

I remember when I began learning self defense from Japheth, years ago, in a class with several other women who were also new to self defense. There was a lot of nervous giggling, and I’m not ashamed to say a lot of it came from me. While I enjoyed the kicking and striking parts of class (who doesn’t?) I was nervous and cautious when it came to kicking and striking pads that other women were holding. It felt weird putting all my strength into essentially fighting another person. I eventually overcame this of course, but it took some getting used to. And then came the takedowns and the ground work, and the introduction of a whole new level of discomfort. Brazilian Jiu Jitsu is a true art form. A powerful combination of cognitive skill, mental manipulation, and physical mastery that is unrivaled. It is a challenge like no other, not just because of the amount of mental and physical energy required, but also the level of discomfort involved. The ability to be okay with straddling a stranger or being straddled by a stranger, often bringing faces, crotches, and/or feet into close contact with various other body parts, does not come naturally for a lot of people. In fact, I’d venture to say that some women and men do not like BJJ – and often do not stick with self defense classes – for this reason. People are not innately comfortable with being put in uncomfortable situations. Psychologically and physically, we choose flight.

So Why Do It?

To answer this question, let’s come back to why you came to a self defense class in the first place. Chances are you want to learn to prevent and defend against an attack. Think of an attack that feels comfortable. Right…there isn’t one.

So when learning to defend yourself from an uncomfortable situation you must face the discomfort, acknowledge it, and overcome it.  It’s survival. 

BJJ gives students the skills necessary to defeat even bigger and stronger opponents, how to get out of inferior positions, and how to instead achieve advantageous positions. What would you do if attacked from behind? Or taken down to the ground with the attacker on top of you? Learning how to move and use your body on the ground, especially while in uncomfortable positions, is necessary in order to be successful in any type of ground encounter.

Submission choke hold

BJJ teaches real life techniques for real life situations. With a skilled and trusted instructor, in a safe environment, you can and will learn to become more comfortable with the thought and the reality of uncomfortable situations. Take it from me – and the other women in that first class that are still my friends years later, despite us sparring each other every Wednesday night – getting through that discomfort is worth it, for you and for your loved ones.

I encourage you to find an ongoing self defense class and learn how to protect yourself and your loved ones. Learn more about our self defense classes and contact us to try our online self defense services, or if local to Philadelphia, a class or private session.


Self Defense Classes: Stepping Out of Your Comfort Zone

Self Defense Classes: Stepping Out of Your Comfort Zone

Have you tried a self defense class? If not, why not? If you’re reading this post that probably means that something about self defense has piqued your interest, but have you gotten into a class yet? While Japheth is the Self Defense instructor and carries years of experience, certifications, and medals in Brazilian Jiu-Jitsu, Krav Maga, Muay Thai, and other martial arts, I also feel strongly that Self Defense should be a part of everyone’s fitness, health, and general safety routine. We all deserve to have the knowledge and skills necessary to defend ourselves and our loved ones should we encounter an unsafe situation. What would you do if you and your child were walking home and were approached by someone who held you at gunpoint? What if you were at a bus station and someone grabbed you? What if you are assaulted in a parking lot after work? What if someone invades your home? These scenarios are not meant to scare you, but to bring awareness to things that CAN happen to anyone, and can happen anywhere. What would you do? If you’re drawing a blank, or have a few uncertain responses in mind, it’s probably a good idea to get into a self defense class, and one that is ongoing.

Stepping Out of Your Comfort Zone

One thing we’ve noticed through the years is that Self Defense can be intimidating for someone new to martial arts. Jiu-Jit-what?? Krav-Ma-Who? And what is this wrestling thing that you make us do with people that we just met?! We hear a lot of nervous giggles, concern about hurting the other person, and tremendous uncertainty in the movements. For many, Self Defense is counterintuitive to how we were raised: to be kind to others and not to hurt others. We’re asking you though, to step out of your comfort zone for a bit and come back to what piqued your interest in the first place: safety, empowerment, and confidence. Self Defense Classes are a great workout, and with the right instructor can even be fun, but the purpose is to empower yourself; to learn how to be safe, and how to be confident in order to protect yourself. And remember, everyone else is there for the same reason, so no one will think you’re mean if you hit the pad hard. They will probably think that’s awesome!

A Typical Water and Rock Studio Self Defense Class

At Water and Rock Studio we believe that this is your time and your class, and we want you to feel as comfortable as possible. So if you want to sit out or watch any part of class you are welcome to do this, and can rejoin us at any time. With regard to class structure and knowing what to expect, every class may be a little different, and sometimes even themed around recent events or questions related to Self Defense.

Typical Class Structure
1) Warm-ups: While each class may be a little different, we will always begin with warm-ups, which typically include fun whole body movements like running, jumping, crawling, etc.
2) Standing Work: Our work from standing may include a striking drill (holding pads for each other to hit), situational techniques (i.e. what to do if you’re being choked or grabbed) and/or weapons defense techniques
3) Transitional techniques: We then often practice techniques that move us from standing to the ground (ie take-downs, throws, or safely falling). Falling down or being thrown down is very common in self-defense situations so we need to know what to do if that happens.
4) Ground Work: We then move into ground work, such as learning how to defend yourself in situations that happen from the ground (i.e. You fall down while attacked, are thrown down, or if an attacker is on top of you on the ground). This is a critical piece of self-defense training as it is often overlooked.
5) Yoga: We usually end class with a few yoga postures and deep breathing. We believe that yoga is an important aspect of self Defense as it not only improves flexibility and coordination, but also improves focus, concentration, and the body’s ability to handle stress. It is also a great way to end a high energy class to bring us back to a steady relaxed state.

If you’ve made it through this post then I hope you will step outside of your comfort zone and find a self Defense Class and learn how to protect yourself and your loved ones. Contact us to try our online self defense services, or if local to Philadelphia, a class or private session.

Water and Rock Studio Opens Second Studio Location!

Water and Rock Studio Opens Second Studio Location!

Japheth and I are really excited to announce the grand opening of our second Water and Rock Studio location in Glenside, PA! After three and a half years of growing our studio in Chestnut Hill, PA, we are expanding our business to bring our cutting edge health, fitness and wellness services to the residents and visitors of Abington, Ardsley, Wyncote, Ft Washington, Jenkintown, Oreland, and of course Glenside. Our new studio is set to open March 1, 2017, and is located in the Keswick Village area of Glenside, a local and regional community that was developed in the 1920’s with the opening of the renowned Keswick Theatre. We will be located close to shops and restaurants, with a church and an open field (for workouts of course) across the street from us. Come take a stroll through the historic and quaint Keswick Village and pop in to see us! Here are some photos of the new bright and sunny digs:

Front of studio, ample parking and of course a garden!

Inside of the studio (love the checkered floors!)

Looking out the sun-filled windows


Our Glenside location will offer the same variety of high quality services that our current Chestnut Hill location offers, in a beautiful studio with a character all its own! Water and Rock Studio services include:

-Private Training

-Health Transformation Consulting

-Yoga and Meditation

-Functional Fitness

-Self Defense and Mixed Martial Arts

-Kids and Teens



-Virtual/Online Private Sessions and Classes

Visit our website for more about us, our studio, and our services.

We are grateful for this opportunity and are endlessly thankful to all of our friends, family, clients, and community partners for helping make this happen. We are passionate about helping others transform their lives and reach their health and fitness goals and can’t wait to continue our work in another area of Pennsylvania! We hope that you will spread the word and come by to visit! 448 N. Easton Rd, Glenside, PA

Suzanne, Japheth, Quinn and Xavier

11 Ways to Protect Yourself and Your Family from a Home Invasion

11 Ways to Protect Yourself and Your Family from a Home Invasion

It’s not something we like to think about, or even talk about (I shudder even writing this) but home invasions and burglaries do happen. Sometimes when when no one is home (burglary), but not always (home invasion). Probably many of you reading this can think of a home invasion in or near your neighborhood that you’ve heard of at some point. Yes, it can happen to your neighbors, and it can happen to you. As a self defense instructor, Japheth has always been extremely vigilant and alert when it comes to people coming onto our property, and handling uncertain situations. When our car got broken into, in our own driveway, I think it was a surprise to all of us. Even when you know it can happen to you, you don’t really believe it until it does. That was just the kick we needed to take our security measures up a notch though, and to be even more alert.

Did You Know…in our neighborhood, we have people coming to our door, sometimes weekly, sometimes monthly. They may be selling magazine subscriptions, trying to get signatures on a petition, offering yard services, or even claiming to be electricians or cable company employees. While this sometimes may be true, our local police officers told us that some of these people are going door-to door canvassing houses and plotting criminal activity. In fact, they asked us to call the police anytime someone comes to our door that we do not know.

So while all of this may sound daunting, it is not meant to make you paranoid, just alert. If you’re reading this in the first place, you probably aren’t terribly surprised by anything I’ve already said. We hope that these tips will help raise awareness, improve safety, and empower you to make necessary changes to feel as comfortable and safe as possible in your home.

11 Ways to Protect Yourself and Your Family from a Home Invasion

1. Pay Attention to Your Surroundings. Awareness is key. Get to know your neighbors, the cars in your neighborhood, people that typically walk or run through your neighborhood. Notice if anything seems suspicious or out of place. A strange car parked around the corner that’s not typically there, especially if it has people inside, may be suspicious. A car slowly circling through the neighborhood; a person you don’t recognize walking slowly, eyeing houses or going to doors. Trust your gut, and don’t be afraid to call the police if anything feels out of place.

2. Remember to Lock Up. No matter how safe you feel, ALWAYS lock doors (deadbolt) and windows.

3. Be Confident and Loud. If/when strangers come to the door, loudly ask them to leave. DO NOT open the door. Even if they seem harmless they could be there to scope out your house and what’s inside. If they don’t leave, call 911 immediately.

4. Home Security System. Invest in a good quality home security system.

5. Keep Your House Well-Lit at Night. We recommend motion-detector floodlights placed anywhere that would be a path to a main door, and placed in low light areas (i.e. Path to backyard).

6. Security Cameras with Motion Sensors. This is sometimes included in the home security system. You can find decent quality cameras and motion sensors for a reasonable price online.

7. Stickers and Signs. We recommend “No Trespassing” stickers and alarm signs (even if you don’t have an alarm).

8. Keep the Exterior Clean. Try not to leave heavy objects that can be thrown through a window, or ladders (used to climb to higher windows) outside.

9. Get a Large Dog. I read an interview with prisoners who previously made their livings through burglaries and home invasions. I found it interesting that while cameras and security systems would deter some of them, others knew how to work around those things and would break in anyway. But what all of the inmates agreed on was that if a home had a large, vocal dog, they would almost always stay away!

10. Make it a Family Thing. Make sure you’re family is on-board with your security and safety measures and can use them just as effectively as you. Practicing is never a bad idea.

11. Self Defense. Learning how to defend yourself should the worst happen is imperative. Find a skilled and well-trained instructor ideally certified in Brazilian Jiu Jitsu and/or Krav Maga. Take your loved ones.

We hope these tips will help empower you to make your home feel more safe and secure. What are you already doing to protect your family at home?

15 Ways to Prevent and Defend Yourself Against a Street Assault

15 Ways to Prevent and Defend Yourself Against a Street Assault

Through the years we’ve had people attend our self-defense and MMA classes for many varied reasons. From someone who has experienced assault in the past to someone who wants to stay as safe as possible in the future, an understanding of the importance of learning to defend one’s self is key. It’s survival. I think we all have that part of us that thinks “it’ll never happen to me”, until it does. That’s one of the human flaws, right? That feeling of invincibility. But maintaining this denial is only doing yourself and your loved ones a disservice, and ultimately putting yourself in harms way. Every person deserves to know how to defend themselves from attackers, protect their space, and protect their loved ones.

Here we’re sharing 15 tips to preventing and defending against a street assault. Keep in mind that this is a general and foundational list of safety tips:

  1.  Be aware. This is the most important tip of all, and the foundation of protecting yourself in every situation. Always look around you and be aware of who is there, where you are, and what is happening nearby. Do not run or walk with headphones in; you need to know what sounds and sights surround you at all times. And on that note, you also want to:
  2. Walk confidently, head up, steady stride. A confident stride and a clear sense of awareness can make you less of a target.
  3. Trust your instincts. If you feel something isn’t right – it probably isn’t – get away as fast as possible. Listen to your inner voice and take action. Do not try to rationalize it away. Do not be nice because you think you should be.
  4. Stay in groups. There really is safety in numbers. This is especially important when walking at night or in more secluded areas. And also:
  5. Stay in crowded, well-lit areas. Switch sides of the street if your side is dark, avoid that alley, etc.
  6. Walk facing traffic, not with traffic. When walking with traffic, one can be more easily grabbed or forced into a car.
  7. Keep valuables secure – including cell phone. Hold purse or wallet firmly under your arm or hidden, and keep your cellphone away. Remember #1?
  8. Maintain space. Change path, direction, or sides of the street if you feel uncomfortable.
  9. If you are being followed or watched get to a safe well-lit and preferably crowded area as soon as possible. Call 911.
  10. If someone is getting too close for comfort, make noise. This is not time to be embarrassed. Shout, yell, make noise and draw attention.
  11. If you are being mugged, give them what they want – don’t hesitate. Purse, keys, wallet, anything but YOU. Run…
  12. Escape. The best way to beat an attacker is to get away – do whatever you need to do so you can run away to safety as quickly as possible.
  13. Never, EVER go to a secondary location with them. Your odds of survival go down significantly. If they try to force you to, fight. Fight for your life.
  14. Practice. Taking a one-time self-defense workshop is a great start, but for best benefit don’t stop there. Find a reputable self-defense center to train, ideally multiple times every week ongoing, to build skill and confidence. Train at a safe but high intensity – what good is your technique if you don’t practice it at full power? When looking for places to train for self-defense look for good reviews, and for instructors with backgrounds in:
    -Krav Maga
    -Brazilian Jiu-Jitsu
    -Muay Thai
  15. Visualize success. Visualize yourself successfully avoiding, fighting, and escaping from various self-defense situations. Believe it or not, your body will do what your mind imagines.

Let us help you learn to prevent and defend yourself, through our virtual or in-person training. Contact us today! 215-360-3085

New Self-Defense Class

GaryPowellW&RHeadshot2016 copy
New Self-Defense Class  
Welcome to one of our newest instructors Gary Powell!

Gary will be leading the new Self-Defense class Fridays at 6:30-7:30pm starting this week.Gary has over 16 years of experience teaching self-defense in many different martial arts systems (Jeet Kune Do, BJJ, Muay Thai, Judo, etc.).Want to get a good workout while safely learning how to defend yourself and your family? This class is for you! No experience necessary.

What a fun way to kickoff your weekend! 🙂

Cost: $21 drop-in rate or FREE to unlimited class members

See our new full schedule for details.

Self-Defense Workshop: The Strategy of Prevention


Self-Defense Workshop: The Strategy of Prevention
We are excited to have Brian Williams come to Water and Rock Studio!
In this workshop, you will learn everything you need to know to prevent an attack in any situation and keep yourself and your family safe. No experience needed! This workshop is for everyone in your family!
Brian Williams, is a thirty-plus-year Multiple Art Martial Practitioner. Brian has traveled the country training first hand with some of the most sought-after instructors in the fields of Hand-to-Hand Combat, Weapons, Firearms, Urban and Wilderness Survival. He has effectively incorporated the best, most effective, and pertinent information of his personal experience into a teachable, highly effective and easily learned strategy.
Date and time: Saturday, March 12th 10-11am
Cost: $50

Women’s Self-Defense Workshop


Women’s Self-Defense Workshop

Come train women’s self-defense with Japheth!

His self-defense workshop will teach proven and effective techniques to defend yourself in any situation. It will incorporate an integrated blend of Krav Maga, Brazilian Jiu-Jitsu (BJJ), and Muay Thai. You’ll learn fundamental and advanced details of striking offense and defense (punch, kick, knee, elbow), defense from being grabbed, choked, or bear hugged, and more!

Whether you would like to learn self-defense for the first time, are an experienced martial artist, or just want to mix up your workout and routine and have fun, you have found your workshop! No experience necessary. All levels and ages welcome. See you soon!

Japheth’s self-defense instruction was featured on CBS and FOX news, He holds instructor level certification in Krav Maga and Muay Thai. He holds a purple belt in BJJ under Royce Gracie with multiple national and international level medals. He lives with his wife, son, and daughter in Chestnut Hill, Philadelphia.

Schedule: Saturday, November 21st 10am for 1 hour

$25 for unlimited class members of Water and Rock Studio  
Space is limited, contact us today to register!