RYCA FITNESS
Fitness Coaching for Pregnancy
& Postpartum
1:1 training tailored to you, whether you are trying to conceive, currently pregnant, or years postpartum
Meet the Coach
Hi there! I’m Cassie.
I’m a working mom of two boys, a lifelong athlete, and a certified Pregnancy and Postpartum Athleticism Coach.
When I found out I was pregnant for the first time, I was in the best shape of my life. And suddenly… I was flooded with anxiety.
Should I keep lifting? Was it selfish to keep training?
Would I hurt the baby if I pushed too hard?
Why did I feel guilty for wanting to maintain strength
and stay fit?
Everyone had an opinion. Some were encouraging.
Others, including some family and friends, told me to “be careful” or that I should stop completely.
Their doubt made me start doubting, too.
But I kept going. I educated myself in safe lifting practices for pregnancy and returning to exercise postpartum. I trained smart and with long term health in mind.
I had two healthy pregnancies, two normal deliveries, and came back postpartum stronger and feeling better physically and mentally than I was pre-pregnancy.
My story wasn’t just luck or genetics. It was strategy.
That’s why I started Ryca Fitness.
No mom should have to guess her way through this.
AND Moms shouldn’t have to believe they have to sacrifice all their fitness for the season of pregnancy and postpartum. They just need the right approach and modifications along the way.
Now I coach like-minded women who want to stay fit through pregnancy, and feel connected and powerful in their bodies again postpartum.
I became who I needed back then… so that you don’t have to figure it out alone.
Stop Googling. Stop Guessing. Start Taking Action.
Being pregnant or postpartum doesn’t mean you stop training — it’s a time to start training smarter.
Pregnancy is often a catalyst for change in fitness, for better or worse. How you manage exercise during this time sets the trajectory for your health for years to come.
You’re not broken. You’re not fragile. And you don’t need to give up strength just because you’re pregnant.
But then, you’re suddenly inundated with advice—good and bad.
Wanted and unwanted.
You're seeing TikTok and Instagram moms doing pull-ups. Others say to “just do yoga” or “stick to Pilates.” Still, others telling you to just walk and breathe. And still others even in the medical community telling you “Don’t let your heart rate go above 140.” We could go on.
Sound familiar?
You're stuck in info-overload. It’s confusing. It’s hard to sort out.
And it’s scary — because your body is changing fast.
That’s why I offer coaching designed specifically for the
pregnancy and postpartum journey.
So you stop wondering... and start moving with confidence.
This is personalized strength training built for your exact stage — whether you’re trying to conceive, 6 months pregnant, or healing after birth.
No guessing. No scrolling. No more “Is this safe?”
Everything is tailored to YOU:
Your body.
Your symptoms.
Your schedule.
Your workout setting and equipment.
Your goals.
Personalized 4-week training blueprints based on exactly where you are right now in pregnancy or postpartum
Strength workouts that work with the equipment you actually have (home or gym)
Targeted core & pelvic floor training to:
Minimize diastasis recti during pregnancy
Heal diastasis recti postpartum
Reduce risk of severe tearing during birth
Prevent long-term pelvic floor dysfunction
(OPTIONAL ADD-ON): Nutrition guidance and custom macros based on your pregnancy status, postpartum fitness goals, and breastfeeding
Email check-ins every 2 weeks + my personal eyes on your progress
Here’s what you’ll get inside 1:1 coaching:
Who is this for?
Trying to conceive and want to build strength now for a healthier pregnancy and smoother recovery
Currently pregnant and want to maintain fitness and health while training safely. Build resilience to carry you through the rest of pregnancy, postpartum recovery, and motherhood.
Postpartum moms — whether you’re weeks, months, or even years postpartum. Let me help you return to exercise, or advance your training with a plan that supports healing, strength, and long term goals
Brand new to fitness and you want to learn how to start strength training safely during pregnancy
Haven’t trained in a while and are ready to return to fitness in a responsible and sustainable way
Already experienced with strength training and want a tailored approach to make sure you’re taking the right approach for pregnancy or postpartum
Unlike pre-built apps and cookie-cutter programs, my 1:1 coaching is built for you — not the masses.
Coaching at this granular level allows me to work with women with any experience level, and at any point in their pregnancy or postpartum timeline.
I can design a program that meets you where you are now.
Who this is not for
If your focus is on:
CrossFit® competition prep or high-intensity WOD-style programming
HYROX® event training or performance-based race prep
Marathon or triathlon training
Group classes where the goal is to hit target heart rates
Pilates-style workouts
Yoga-based programs centered around flexibility, stretching, or mindfulness over progressive strength
Caveat — my training will include pelvic floor strength and mobility as well as core strength that you might achieve through Pilates or yoga. However, this is in addition to- and in support of- resistance training as the primary focus.
My programming won’t be the right fit for these goals and these styles of training.
I don’t do trendy.
I don’t do high rep, burn-out style workouts.
I coach women who want to train smart, build muscle, and support their core, pelvic floor, and long-term strength through one of the most demanding chapters of life.
If that’s what you’re after, I’ve got you.
BONUS:
Get instant access to my signature Pregnancy Pelvic Floor Connection and Before the Push guides — together valued at over $550 — 100% free when you sign up.
Pregnancy Pelvic Floor Connection
Pregnancy Pelvic Floor Connection is my pelvic floor mobility training guide for pregnancy and birth prep. This step-by-step guide helps you learn how to engage and relax the pelvic floor to feel your best throughout pregnancy, improve common pregnancy discomforts, and fast-track postpartum recovery
What’s included?
Pelvic Floor 101: Learn exactly how your pelvic floor works during pregnancy and birth, and why both strengthening and relaxation are essential.
Step-by-Step Video Tutorials: Clear instructions on how to contract and relax the pelvic floor to feel better as load increases through pregnancy! Video tutorials included for all mobility exercises.
Pelvic Floor Mobility Routines: 14 guided routines designed for each stage of pregnancy to help you release your pelvic floor and create space in the pelvis to prepare for birth.
Trimester-Specific Training Calendars: A structured plan with specific exercises to follow during the second and third trimesters, so you always know EXACTLY what to do and when.
Diaphragmatic Breathing Training: Master the breathing technique that strengthens and relaxes your core and pelvic floor TOGETHER while preparing your body for a controlled, effective push during labor.
Pelvic Inlet, Midpelvis & Pelvic Outlet Training: Targeted mobility exercises to open different areas of the pelvis and help your baby move into most optimal position for birth.
Guided Relaxation Techniques: Learn how to fully release tension in your pelvic floor to improve pregnancy symptoms like constipation, urinary frequency, and pain with intimacy; reduce risk of tearing; and improve pushing efficiency.
Early Labor Mobility Routine: A dedicated mobility session designed specifically for the last weeks of pregnancy and the start of labor to create space in the pelvis and keep labor progressing.
Lifetime Access: Go at your own pace and revisit the material whenever you need it—even for future pregnancies.
Before The Push
Before the Push is my birth prep mini-guide to reduce risk of tearing during vaginal birth. It details the 6 simple strategies I used to go from 3 tears with my first birth to zero tearing with my second.
What’s included?
The exact 6-step plan I used to minimize perineal tearing the second time around
How to train your pelvic floor to release tension and lengthen instead of working against you during labor
Step-by-step guidance on how to practice perineal massage the easy way (and why you can skip it if it doesn’t feel right for you!)
Birth positions that naturally reduce pressure on your perineum--EVEN if you have an epidural!
WHEN and HOW to use warm compresses at the perineum for better tissue flexibility during birth
How to CONTROL your pushing to minimize tearing, without fighting your body’s instincts. Spoiler – It’s NOT a rule that you must hold your breath and bear down to push for a 10-count!
Why something as simple as water intake can influence perineal elasticity, and healing
LIFETIME ACCESS! Go at your own pace and revisit the material whenever you need it—even for future pregnancies.
Coaching Plans
GET STARTED NOW WITH ONE-ON-ONE COACHING
$375 for 4 weeks
OR
$1000 for 12 weeks
For just $375 for 4 weeks or $1000 for 12 weeks, you’re getting everything:
The plan. The coaching. The feedback. The rehab. The strength. The confidence.
Spots are limited.
I only take a small number of 1:1 clients so I can give you the attention you deserve.
Next Steps
Fill in your application form here.
I will personally review your application!
I will contact you within 72 hours to set up an introductory 30 minute video-call appointment.
($50 non-refundable deposit to book. Deposit will go towards the total package cost)Completion of coaching agreement form.
Checkout and get excited! I will build your first training installment for you to start within 7 days
Please note: Results may vary and are not guaranteed. At this time we do not offer refunds. All sales are final. View terms and conditions and disclaimer.