In a brightly lit fitness room at the East Shore YMCA, the rhythmic thud of gloves meeting pads echoes like a heartbeat. It’s not a professional boxing gym, and there’s no ring in sight, but what’s happening here is every bit as powerful. This is more than a workout. It’s a movement.
“Lunge, lunge lunge! Move that left foot! Lunge, lunge, lunge, lunge! Good! Lunge!” yells instructor Don Metz. “That’s where the power comes from, transferring that weight. The better you get, the more you lunge. Good, good, all right!”
Metz, a former business executive and college professor, has created a boxing self-defense program for YMCA that has become one of the most popular and impactful fitness offerings in the Harrisburg area. With over 200 participants across multiple branches and growing in the past year and half, the class blends cardio, self-defense and empowerment in a way that’s changing lives.
Metz’s journey to the YMCA is as unconventional as it is inspiring. After selling his successful statue manufacturing company, he found himself teaching business at Rock Valley College in Illinois. But when the college needed someone to lead a cardio kickboxing class, Metz stepped in and discovered a new calling.
“I realized the students, especially the women, were scared,” Metz said. “They needed more than cardio. They needed self-defense. So, I created a class that gave them both.”
That philosophy followed him to Harrisburg, where he and his wife, Kristie, moved to be closer to his daughter, Jenny.
He now teaches eight classes a week across four YMCA branches: Mechanicsburg, Front Street, Camp Curtin and Friendship. His sessions are equal parts sweat and strategy, with drills that simulate real-world scenarios, like what to do if someone grabs you in a parking lot or how to react when a stranger gets too close.
The class is also a safe space for everyone, but especially for women.
“We talk about where to park, how to scan your surroundings, how to react if someone approaches you. It’s not about scaring people. It’s about preparing them,” Metz said. “You’ll see it tonight during class: Somebody throws a left hook at their head, they know exactly how to block it and what to do, what punches to throw. And I do a lot of talking about, where do you park your car? What do you look for if some man walks in this room screaming? What do you do? What stance do you take? Where do your eyes go? All of these are real world things that you need to know.”
What makes this class unique isn’t just the punches – it’s the people. From 11-year-old Willow Moon Bennett to 64-year-old Miriam Phillips, the class draws a diverse crowd of all ages, backgrounds and fitness levels.
“I listen to a lot of true crime podcasts, and a lot of the worst things happen to women. I wanted my daughter to be able to defend herself, and that’s why we started taking this,” said Willow’s father, Robert Bennett, of Harrisburg. “This class gives her that confidence.”
Willow, who is just 11 years old, echoes her father’s sentiments. “It’s really, really fun,” she says. “I feel like I can handle myself now.”
Angela White, a former college volleyball player, joined the class two months ago and quickly earned the nickname “Thumper” for her powerful punch. White said she is athletic and plays volleyball, but students don’t need to be jocks to participate in the sessions.
“It’s fun without being overly competitive. I’m a competitive person, but it’s not like that. It’s fun, it’s relaxing, but it’s also hard work at the same time. The first time I came and did 4-minutes of (hand) rolls, my shoulders were on fire. It’s a workout,” she said. “We do some of the self-defense moves, like, what if someone comes at you. What to do. What to look for. I think just learning how to properly throw a punch and having that knowledge makes you feel more confident. You know you can do it. You know how to do it without hurting yourself, but also how to protect yourself if need be.”
White said she has taken self-defense classes in the past and was disappointed.
“I’ve absolutely hated them. I’m saying to myself, ‘I’m never going to remember all this.’ Like, too many steps,” she said. “This class is very natural, like if you were in a situation where someone was coming at you, what do you do? Your instinct takes over. It builds that self-confidence. You’re hoping you never have to use the skills that you have, but just knowing you have them is a good, good feeling.”
The classes offer the obvious physical benefits of improved cardio, strength and coordination, they also deliver an emotional and psychological impact.
“Boxing is about speed, not brute strength. It’s about focus, discipline, and reaction. Everybody thinks boxing is just power. No, it’s speed,” Metz said, throwing quick, sharp jabs in succession. “It’s all about speed. So, the faster your punch, the more direct the strike. I think that’s why women get off to a better start then men do. Men want to haul off and hit something like they are John Wayne or Rocky Balboa, but that’s not speed. That leaves them exposed. I say, ‘Put your left hand on your left cheek. Put your right hand on the right cheek. Step with your left foot.’ Women do just that, and they punch right to the other ladies. Quickly. It gives them confidence.”
That confidence is evident in every jab and uppercut. Students who once hesitated now hit with purpose. Those who came for fitness stay for the community.
Grant Govelovich, who joined the class with his son Alex, said he saw it as a way to spend energy and bond as a family. “I’m a divorced father, and I wanted my kids to try something new. This is actually Alex’s first boxing class (on that night), and he’s having a great time,” Bennett said. “It’s a great way to spend energy and work out at the same time and just get out all that frustration from the day or the week. Boxing is tough. People who haven’t done it don’t realize this. I played football, I wrestled. This is one of the hardest things.”
Govelovich praised the teaching style Metz brings to the workout room.
“Don’s a good instructor. He doesn’t teach above anybody’s level. I mean, nobody here is a boxer. You can see how mixed the class is, right? He’s fun. He jokes around. It’s never too serious,” he said.
Miriam Phillips, of Harrisburg, was looking for a way to incorporate her whole body into her fitness routine after several surgeries when she spotted a pamphlet advertising the boxing self-defense classes.
“I was looking for something like that. This was the ticket. I came in with no level of expectations, and I’ve taken every class ever since,” she said. His drills give you that second-nature reaction. He works on that through his drills. You’re not thinking about what you’re doing, but you’re improving your reflexes. I think that’s what brings people back is when they release their inner anger or whatever is troubling them on their mind. When they leave, even though they sweat, they leave a whole lot better than when they came in.”
Interested in joining? The class is open to YMCA members, with free trials and guest passes available, according to Madeline Kelly, marketing manager for the Harrisburg Area YMCA. No experience is necessary, and modifications are made for all fitness levels.
“We’re not training fighters,” Metz said. “We’re training people to feel strong, safe and confident.”
And judging by the energy in the room, it’s working.
For more information, visit Harrisburg Area YMCA at https://ymcaharrisburg.org or stop by your local branch.
