Femme Rising :
Empowering Women Through Modern Jiu Jitsu and Wellness: Femme-Centered Strength and Resilience at Femme Rising Studio
In the realm of martial arts, the traditional path has often been defined by male-dominated spaces, competitive mindsets and a culture that, at times, may feel unwelcoming to women and survivors of trauma.
For Valerie Sizemore, Ph.D.(C), founder and CEO of Femme Rising Studio, these realities sparked a personal and transformative mission. Born from her own experience as a survivor of abuse and driven by a desire to create a better world for her two daughters, Valerie envisioned a space where women, girls, and femme individuals could step into their own power — both physically and mentally.
Femme Rising, which recently opened in Portland, Oregon, combines martial arts and self-defense training, fitness and mental well-being in an environment tailored to women.
In this feature, Valerie opens up about the inspiration behind Femme Rising, the studio’s core values and its unique approach to marital arts training. She shares how Femme Rising fills a critical gap in martial arts, addressing the physical, mental and emotional needs of its members while building a supportive community for survivors and anyone who wants to feel safer and more confident in their own skin.
Imagery by: Aubrey Janelle
What inspired the creation of Femme Rising Studio, and what is the core vision behind the studio?
Femme Rising was inspired by my own experiences and the alarming statistics of violence against women. As an abuse survivor, I wanted to break the cycle of violence for my two daughters. I noticed that many options for women to learn martial arts often involve entering predominantly male spaces, which can be triggering for survivors.
I set out to establish a space where women wouldn't have to choose between learning self-defense and feeling safe. Throughout my martial arts journey, I never felt like I belonged, and I struggled to find a suitable place for my daughters to train due to the lack of standards in vetting coaches. There's pressure in martial arts for women to conform to a predominantly male culture, and I wanted to create a place where the "everyday woman" could thrive.
How does Femme Rising specifically cater to women and girls, and why is this focus important in the realm of martial arts and wellness?
Every woman has a story, and unfortunately, far too many of them include physical and/or sexual violence, which is unacceptable. Because of this, I wanted to create a space that caters to the unique experiences of what it means to be a woman (or femme individual) in today's world. To achieve this, we have customized our programs to meet the specific needs of women and girls who are largely new to the sport. In addition, our instructors have been chosen not only for their skills but also for their ability to create an encouraging and unintimidating atmosphere, especially for beginners.
The focus on safety is crucial, as it provides a refuge from the often intimidating, male-dominated environment. Prioritizing safety, comfort and inspiration allows our members to explore their potential, build confidence and learn practical self-defense skills without the pressure of conforming to a predominantly male culture.
Can you elaborate on your holistic approach to martial arts and wellness? How do physical training and mental health support go hand in hand at your studio?
At Femme Rising, we embrace a holistic approach to martial arts. We combine physical training with mental and emotional well-being. We believe that true empowerment comes from nurturing the body, mind and spirit. Our physical training includes jiu jitsu, self-defense, flexibility and fitness classes. In addition, our wellness program offers individual and group coaching as well as seminars tailored to women's needs. These address topics such as stress management, cycle care, self-care, trauma and mental health awareness.
By combining physical training with mental health support, we create an environment where members can thrive. Physical activity reduces stress, anxiety and depression, while our focus on mental well-being fosters a strong sense of self, resilience and inner peace. We’re committed to fostering growth, healing and empowerment in every member, ensuring they feel strong, confident and supported on and off the mat.
What unique programs and offerings does Femme Rising provide that set it apart from other martial arts studios? What is included in your suite of wellness offerings?
We distinguish ourselves by offering a dedicated space for women and girls, free from the typical "bro" culture prevalent in most gyms and martial arts studios. Many martial arts facilities offer women's programs that are poorly attended, resulting in limited class availability — usually just once or twice a week. Even in these settings, the atmosphere often remains predominantly male.
We offer a unique space for exercise where you can learn vital life skills and thrive in an inspiring environment. Unlike most jiu jitsu gyms that lack fitness training, our classes seamlessly blend a 25-minute HIIT-style workout with a 45-minute jiu jitsu or self-defense session. This comprehensive approach provides an intense, full-body workout that improves cardiovascular fitness, strength and agility. Additionally, we provide specialized classes aimed at enhancing flexibility, expanding range of motion and preventing injuries, which are often overlooked in the sport.
How do self-defense classes at Femme Rising contribute to the overall empowerment and confidence of your members?
The alarming statistics on violence against women reveal a critical gap in providing women and girls with the tools they need to thrive. Femme Rising is our response to this issue, offering jiu jitsu and self-defense classes that uniquely empower and build confidence in our members.
Jiu jitsu, a martial art that can be refined over a lifetime, emphasizes grappling and ground techniques, allowing practitioners to use technique over brute strength. This is particularly advantageous for women, enabling effective defense against larger opponents. Our self-defense classes, meanwhile, focus on practical, technical and situational skills, teaching immediate and effective responses to various threats.
These disciplines complement each other by offering different forms of empowerment. Jiu jitsu instills confidence through mastering a complex martial art, while self-defense provides practical skills for real-life situations. Together, they enhance our members' physical abilities and situational awareness, helping them navigate the world with greater confidence and security.
What challenges have you faced in establishing a women-focused martial arts studio, and how have you overcome them? What growth have you observed in your community since opening?
Founding Femme Rising has meant breaking away from the traditional path followed in the martial arts community. Traditionally, gym founders have trained their entire lives, achieved world championships and received the blessing of their professor before starting a gym in a non-competing “turf.” I've done pretty much the opposite of that. I haven't trained my entire life, I don't care to ever compete in a competition and I certainly didn't ask for permission.
This unconventional approach has ruffled feathers, but I've been ruffling feathers my entire life; it means we're on to something. I've had to mute the critics and focus on the bigger picture: offering women and girls a safe and welcoming space to learn martial arts. If anyone has a problem with this mission, they're welcome to stay in their lane.
Since launching, we've seen tremendous growth in our community. Women who might have been hesitant to step into a traditional martial arts gym now have a space where they feel comfortable and supported. The response has been overwhelmingly positive, proving that there's a real need for what we offer.
Building a supportive community is central to Femme Rising. How do you foster a sense of belonging and empowerment among your members?
Something powerful happens when you bring together the survivors, misfits and marginalized; and we’re dedicated to creating a supportive community for them to thrive. It's important to emphasize that our space is welcoming to women, girls, non-binary and trans individuals, really anyone who has felt that martial arts was not made for them. Although we use the terms "women and girls," the term "femme" more accurately reflects the spirit of our community; representing an energy of care, respect and empowerment.
Additionally, our "Empowerment Access Program" offers steeply discounted memberships to ensure that our services are accessible to a wider audience beyond those who can afford to pay full price. This initiative helps foster a supportive community, enabling a diverse range of individuals to benefit from our offerings, in line with our belief that we really do "rise together."
Looking ahead, what are your future goals for Femme Rising Studio? How do you envision expanding your impact on the community and beyond?
Our vision for Femme Rising is to expand to as many cities as possible, providing our services to a broader audience of women and girls. We are committed to making our programs accessible and inviting, ensuring that what we offer becomes a standard, not an exception, in the lives of the next generation.
To achieve this, we are exploring two primary avenues for expansion: opening more studios corporately and developing a franchise model. By partnering with individuals who share our goals and mission, we aim to create a network of Femme Rising Studios that offer the same supportive and inclusive environment we have cultivated.
Our ultimate goal is to create a world where every woman and girl has the opportunity to feel safe, confident and empowered due to her own capabilities. By expanding our impact, we strive to set a new standard in martial arts, making them more inclusive and supportive for all.
