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Lost in the Noise? It’s Time to Take Control of Your Pregnancy Fitness Journey.
Imagine this:
You’ve just found out you’re pregnant.
You’re thrilled, a little nervous—but ready to keep moving and doing what makes you feel strong. After all, staying active has always been part of who you are.
Then the advice starts rolling in.
Everyone has an opinion.
> Your doctor says, “Just walk. Don’t overdo it.”
> The internet bombards you with fear-based articles.
> Your friends? “Honestly, I just stopped working out altogether. It’s too risky.”
Suddenly, that confidence you had? It’s slipping.
You’re second-guessing every move.
👉 “Can I keep lifting?”
👉 “Will running hurt my baby?”
👉 “How much more do I need to be eating?”
👉 “Is my core even safe to train?”
You just want someone to tell you the truth.
Someone who gets it.
Someone who won’t make you feel like you’re putting your baby at risk just for wanting to feel like yourself...
That's where we come in.
Welcome to femSTRONG
We’re here to cut through the noise with evidence-based guidance that you can trust, so you can stop feeling confused and start feeling confident.
At femSTRONG, we believe pregnancy isn’t a time to stop moving—it’s a time to adjust, to grow, to move smarter.
Because a strong pregnancy leads to a strong birth, a strong postpartum recovery and a strong you.
We’re not here to scare you.
We’re here to empower you
Does This Sound Familiar?
- You want to keep lifting, running, and moving—but you need to know how to do it safely.
- You’ve been told to “just listen to your body”... but what if your body feels great and you still worry you’re doing something wrong.
- You’ve Googled “safe pregnancy workouts” and found more warnings than actual advice.
If you’re nodding along, you’re in the right place.
Here’s What You’ll Get with femSTRONG:
> Clear, practical modifications for your workouts at every stage of pregnancy
> Guidance on protecting your core and pelvic floor without giving up your favorite movements
> Nutrition strategies that keep you fueled and strong—without the fear
> Support to help you navigate this season with strength, confidence, and peace of mind
No more guesswork.
No more fear.
Because staying active during pregnancy isn’t just about your baby.
It’s about YOU feeling empowered in your own body.
Take the First Step Toward a Stronger Pregnancy.
💥 Ready to get started? Explore our programs.
📩 Want more tips? Tune into the podcast for expert advice.
💬 Still have questions? Let’s chat! Reach out, and we’ll help you move with confidence.
👉 Your strength doesn’t stop when pregnancy starts.
With femSTRONG, you’ll have the tools, support, and community to keep moving—safely, confidently, and without the guesswork.
Because strong mamas raise strong babies.
who the heck are we?
Hey there! I'm Stacey, the creator of femSTRONG :)
After coaching CrossFit for nearly a decade, my friends started having babies. These friends helped me realize that women need more support through pregnancy than what most coaches are trained to provide. This sparked my journey down a rabbit hole of research and collaboration, and femSTRONG was born.
Over the last five years, I’ve worked closely with pelvic health professionals, diving deep into female physiology, and combining that knowledge with my experience coaching both men and women in strength, power, and conditioning.
My mission is simple: to empower women to keep moving in ways they love during and after pregnancy—without fear.
femSTRONG provides expert guidance and research-backed strategies to make staying active during pregnancy straightforward, simple, and practical.
Here's a bit more my background:
- 10+ Years CrossFit Coaching + Personal Training
- 4 Years Gym Owner (Wolf Valley Performance - Reno, NV)
- The Female Athlete Course - Dr. Antoni Lo
- The Hormone Performance Connection - Dr. Mandy Milliquet
- Associate Degree in Health + Exercise Science
- NASM Personal Training
- CrossFit Level 3 Coach Certification
- Direct learning + guidance from pelvic health professionals
- Dr. Stacy Sims Pregnancy + Exercise Microlearning
- CrossFit Gymnastics & Weightlifting Certifications
Thank you for being here! I hope we can make your life a bit better and help you feel great in your perinatal journey!
You can learn a bit more about me and my vision HERE.
- Stacey
enjoy your movement without fear
Are you:
Not Sure Which Is For You?
Book a free contact call!
Get To Know Us Better
femSTRONG was built to help you feel like YOU again!
Life Can Feel Completely Different
After Pregnancy
Does This Sound Like You?
Women just like you come to us to feel ownership over their movement again after pregnancy. If this is you, you're in the right place.
- Do you feel like your body will never be the same again?
- Does it seem like no one knows where to even begin to help you get back to feeling like "you"?
- Are you frustrated that there doesn't seem to be enough time to make yourself a priority?
- And when it comes down to it, do you feel immense guilt when you so much as think about making time for yourself?
We Help Women Just Like You Find Balance and Reclaim Their Movement Postpartum
TESTIMONIALS
femSTRONG Client Stories
"The Fearful to Fearless program was super helpful for learning core work and pelvic floor activation/relaxation exercises. Also it was helpful obtaining a plan to continue to follow throughout pregnancy. Stacey is very kind and continues to be helpful even after the program ends."
- S. (Fearful to Fearless Alumni)
"As I got more pregnant I was unsure of how to keep moving my body safely. At this point, I was primarily do home workouts and was feeling a little lost. Once I started working with Stacey I was able to relax and enjoy my workouts, knowing that how I was moving my body was appropriate.
I was able to continue working out up until my due date!"
- Emily F. (1:1 Client)
"For me, it was all about having a one stop shop for everything during my pregnancy and postpartum journey. I stopped wasting my time asking the internet questions and was able to get all the information I needed through the femSTRONG team. There is so much information out there and it just streamlined everything for me working with this team of professionals."
- Emily M. (1:1 Client)
"I enjoyed all aspects, but I knew very little about the pelvic floor, related exercises, and relaxation techniques, so I found that part extremely valuable. Also learning a little bit more about nutrition and how that can influence both pregnancy and outcome for the child."
- E. R. (femSTRONG Foundations)
"Working with Stacey is always a positive experience. Our meetings were always a highlight of my week and gave me the encouragement I needed to stay on track. Stacey is knowledgeable in many areas and always had an answer for me when I would have questions regarding fitness, nutrition or supplements."
- Amy T. (1:1 Client - Postpartum)
"The exercises and information in femSTRONG Foundations was presented in a very direct and clear manner. Topics were easy to understand and the information will be easy to implement. The pelvic floor exercises were the most informative for me."
- S. D. (femSTRONG Foundations)
"In the words of my daughter,
'Mommy's a strong bitch!'
Hell yeah I am. And I can jump
and sneeze without peeing myself.
It's pretty rad."
- Amy C. (1:1 Client - Postpartum)
"Stacey gave me a healthy and
safe exercise program to follow
throughout my first pregnancy.
I didn’t have any ab separation
postpartum!"
- A. K. (1:1 Client - Pregnant)
getting started
how femSTRONG can help
femSTRONG Seminar
pregnant and postpartum seminar - June 8th
Learn to navigate pregnancy with FULL confidence! The fitness industry has been led by men for decades and most of us learned all we know from men. But we are not men; women deserve to know how best to move, breath and train based on our physiology!
Join us to learn about:
- Pelvic Floor Health
- Exercise During Pregnancy + Postpartum
- Diastasis Recti
- Nutrition Before, During + After Pregnancy
Will there be snacks? Yes.
Saturday June 8th - 10am
5635 riggins ct #14 reno
Postpartum Exercise Webinar
This postpartum exercise webinar is for athletes, coaches and pelvic health professionals and is taught by Jen Dieter: Physical Therapist, Pelvic Health Specialist, 8x CrossFit Games athlete, mom of 3, total baddie.
In the course, you will learn about:
- Musculoskeletal Changes During Pregnancy + What That Means For Your Fitness + Pelvic Floor
- Pelvic Floor Exercises + When To Use Them (Or Not Use Them!)
- Progressing Exercises During Postpartum Healing
Let us guide you with
1:1 Perinatal Personal Training
Working out during pregnancy can feel intimidating, but you can absolutely keep moving in ways you love! If you’re looking for an expert coach to guide you every step of the way—without having to think about workouts or adjustments—we’ve got you covered.
We’ll create a plan tailored to your needs, delivered by a trusted femSTRONG coach.
Work with us in:
- Austin, Texas
- Online from anywhere!
Learn at home with
femSTRONG Foundations
For the empowered women who prefer to learn at her own pace: We've compiled all the must-know perinatal essentials to keep you moving confidently and comfortably through pregnancy and postpartum—on your terms. You independent ladies will receive:
✨ Pelvic Floor 101 Video - feat. Dr. Jenni Limoges
Pelvic Floor Physical Therapist, DPT, Pelvic Health Specialist
✨ Perinatal Exercise 101 Video - feat. Stacey Rikalo,
femSTRONG Founder, Perinatal Exercise Coach
✨ Perinatal Nutrition 101 Video - feat. Estefania Llaneza Garcia
Holistic Perinatal Nutrition Expert, Professor of Biology
✨ femSTRONG Foundations Manual - Movement guidelines per trimester & postpartum, pelvic floor and diastasis exercises, perinatal recipes... and more!
Simplify your perinatal wellness and embrace the life you love.
Get expert support with
Fearful to Fearless
This program includes everything in femSTRONG Foundations PLUS 1:1 support with a perinatal exercise coach and perinatal nutritionist to support you every step of the way.
This program is for you if you:
✨ Love to MOVE and want to keep going through pregnancy but need to know how to safely modify your routines during this time.
✨ Understand that exercise and nutrition are crucial for your physical and mental health throughout pregnancy and beyond.
✨ Want to enjoy an active pregnancy without second-guessing every step you takes.
✨ Are ready to swap uncertainty for empowerment and feel strong AF going into labor and motherhood.
Includes everything you'll need to remove the fear from your fitness during the perinatal season and customize a routine that support your perinatal wellness goals with expert guidance and support.
*Coming Soon*
femSTRONG Group Class
Our group classes will be kept small so that you get personal attention AND the support of a like-minded crew. Wherever you are in your motherhood journey, this class is here to support you.
Coming soon to Reno, NV <3
Membership will include:
- Pelvic Floor Physical Therapy
- Personal Assessment + Strategy Consult
- Postpartum Group Training Classes x 2/Week
- Holistic Nutrition Guidance
Have you seen our FREE
Pelvic Floor + Exercise Guidebook?
Start with the essentials! This guide covers breathing exercises, how to integrate them into your workouts, when to consult a pelvic health professional, and so much more.
femSTRONG Seminar
pregnant and postpartum wellness
Learn to navigate pregnancy with FULL confidence! The fitness industry has been led by men for decades and most of us learned all we know from men. But we are not men; women deserve to know how best to move, breath and train based on our physiology!
Join us to learn about:
- Pelvic Floor Health - Kegels aren't always the answer! Learn about this life-changing anatomy. (Pssst - we don't have to pee a little when we do things!)
- Exercise - Pregnant + Postpartum - Learn to keep it moving and keep it safe for you and baby. You CAN still crush workouts - we'll teach you how!
- Diastasis Recti - Diastasis is perfectly normal! Understand your core and build better stability after baby and beyond.
- Holistic Nutrition - Preconception, Pregnancy + Postpartum - Practical + realistic tools to support yourself and baby through nutrition with nerdy knowledge, too.
Will there be snacks? Yes.
You deserve great resources to support you through your pregnancy - let our trustworthy team make things easier!
***LOCATION CHANGED***
Saturday June 8th - 10am - 1:30pm
165 Design Place #103
Sparks, NV 89441
Have Questions?
Book a call! >>>
tune in to learn with us on
Episodes
Check out the femSTRONG podcast on Spotify, Apple and all other podcast platforms! You’ll find episodes on topics like Pelvic Floor Health, Pain WIth Sex, Intimacy Postpartum, Exercise During and After Pregnancy and more!
Episode 27 - Intimacy After Baby (Yeah, Like Sex and Stuff) - Adee Cazayoux
Get intimate with Adee Cazayoux, CEO/Founder of Working Against Gravity, Mom and Wife. Adee dives into this tender topic with compassion and a toolkit. Listen To More
Episode 24 - How TV Is Affecting Your Child's Behavior and What You Can Do About It - Jerrica Sanes
Early Childhood Education expert and female entrepreneur, Jerrica Sanes, gets real with us about TV and screens and the role they play in parenting today. Listen To More
Episode 10 - Training During Pregnancy (x3!) - Whitney Zuspann
Competitive Weightlifter, Regional CrossFit Athlete, Gym Owner, Mom of 3 - Whitney Zuspann speaks on her experience training through her pregnancies. Listen To More
Still have questions? We've got you!
Frequently Asked Questions
Who is femSTRONG for?
Our perinatal offerings are for active, driven women who are pregnant, planning to become pregnant, or postpartum. Whether you're navigating the changes in your body, preparing for labor, or recovering postpartum, femSTRONG is here to support you in moving confidently and staying strong.
If you’re not in the perinatal stage, we also work with all women who want to build strength and specialize in supporting those with pelvic floor concerns of all kinds.
What is femSTRONG Foundations?
femSTRONG Foundations (formerly the femSTRONG Seminar) is a comprehensive workshop covering perinatal wellness essentials, including pelvic floor health, perinatal exercise, and nutrition. It’s perfect for women looking to stay active during pregnancy and postpartum while adjusting their routines safely. Expect evidence-based strategies, expert advice, and actionable tools to empower you every step of the way.
What’s included in virtual 1:1 coaching?
Virtual coaching includes live video sessions, a customized plan tailored to your goals, and ongoing support via email or messaging. You’ll have access to expert advice, accountability, and all the resources you need to thrive, no matter where you’re located.
What equipment do I need for virtual coaching?
For virtual sessions, we’ll keep it simple! Most workouts can be done with minimal equipment like resistance bands, dumbbells, or bodyweight exercises. If you have access to a gym, we can incorporate that too.
How do I know which service is right for me?
If you’re unsure, let’s chat! Book a free consultation to discuss your goals, needs, and where you are in your journey. Together, we’ll find the best fit for you.
How do I sign up?
You’ve got options! You can purchase the femSTRONG Foundations material to learn at your own pace from home, enroll in the Fearful to Fearless program to dive into the material with full support from a coach and nutritionist, or connect with a 1:1 coach for fully personalized guidance tailored to your unique journey and goals. Go HERE to explore options and get started today.
Get Started Today With Our FREE
Pelvic Floor + Exercise Guidebook
Click The Button Below And Drop Your Best Email Address To Get The Pelvic Floor + Exercise Guidebook and keep an eye on your email for upcoming offers and deals on our courses and programs!
