Your Questions Answered — Women's Health Personal Training with Rise With Dana
If you're thinking about working with me and want to know more before getting in touch, you're in the right place.
Here are the questions I get asked most often — answered honestly.
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About Personal Training with Dana
What makes Rise With Dana different from a standard personal trainer?
I specialise exclusively in women's health — specifically peri-menopause and menopause coaching, postnatal return-to-exercise, and supporting women who are rebuilding their fitness after time away. Most personal trainers aren't trained in these areas. I am — and I've built my entire approach around them.
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Where are you based?
I'm based at the Deadly Dozen HQ Institute of Fitness Racing on George Street in Macclesfield. I offer in-person training there and fully supported online training for women anywhere in the UK.
Do you work with men?
Yes — while my specialist focus and the heart of Rise With Dana is women's health coaching, I absolutely work with male clients too. I have a strong background in strength and conditioning and a genuine passion for training men effectively. If you're looking for a knowledgeable, results-driven PT in Macclesfield, get in touch — I'd love to help. Book your free consultation HERE.
How do I get started?
Every new client starts with a free, no-obligation consultation — in person or online. We talk about your goals, your health history, and what you need. There's no pressure and no commitment required. Book yours HERE
Peri-Menopause & Menopause Training
I'm exhausted from peri-menopause symptoms — is personal training really going to help?
Yes — and it's one of the most evidence-backed interventions available. Strength training in particular has been shown to reduce fatigue, improve sleep quality, support bone density, and help manage body composition changes during peri-menopause. I'll design your programme around your energy levels and symptoms, not in spite of them.
I'm gaining weight even though nothing in my diet has changed. Can training help?
This is one of the most common things I hear from peri-menopausal clients — and it's not your fault. Hormonal shifts affect how your body stores fat, builds muscle, and uses energy. The right kind of training, combined with nutritional support, can make a significant difference to body composition during this stage. It's not about working harder — it's about training smarter for where your hormones are right now.
Do I need a GP referral to train with you during peri-menopause?
Not for general training. However, if you have any diagnosed medical conditions or are on HRT or other medication, I'll ask you to complete a full health questionnaire before we begin, and may request GP clearance in specific circumstances. Your safety always comes first.
Will I need to train differently during peri-menopause compared to before?
Almost certainly yes — but differently doesn't mean less. Recovery time, training intensity, and exercise selection all benefit from adjustment during peri-menopause. I'll design your programme with this in mind from the start, and adapt it as your symptoms and energy levels change over time.
Postnatal Training
How soon after having a baby can I start training?
This depends on your birth experience and individual recovery, but I work with postnatal women from around 8 weeks after a straightforward vaginal birth, or 10–12 weeks following a caesarean. We always start with a thorough assessment before progressing — there's no rush, and building the right foundations early means better results long-term.
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I'm 18 months postpartum — is it too late to start postnatal coaching?
Not at all. Postnatal recovery isn't just a 12-week window — the effects of pregnancy and birth on your body can persist for years, particularly around core strength and pelvic floor function. Wherever you are in your postnatal journey, I'll meet you there.
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Can I train with you if I'm breastfeeding?
Yes — with some adjustments to your nutrition targets and training intensity. Breastfeeding affects your caloric needs and your joints can remain more lax due to the hormone relaxin. I'll factor all of this into your program so you're training safely and sustainably.
Returning to Fitness
I haven't exercised properly in years. Will I be able to keep up? Absolutely — and honestly, starting from scratch is one of my favourite places to coach from. Progress comes quickly when you haven't trained in a while, and I'll make sure you never feel behind or out of your depth. We start exactly where you are.
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The gym feels really intimidating. Is training with you going to feel like that?
No — and this is something I hear from almost every new client. Training at DDHQ with me is a completely different experience to walking into a commercial gym alone. You'll have a coach with you, a programme that makes sense, and an environment where you're not being watched or judged. Most clients tell me after their first session that they wished they'd started sooner.
What if I have an old injury or a health condition?
This is exactly why personalised coaching exists. I'll take a full health and movement history before we begin, and your programme will be designed around any restrictions or considerations you have. I'm not here to push you through pain — I'm here to help you build strength safely.
Online Training
Do you offer online training if I'm not based in Macclesfield?
Yes. My online programme is fully supported — you'll receive a personalised training plan with exercise videos, macro targets, in-app tracking, and weekly check-in messages from me. Online clients receive exactly the same level of coaching as in-person clients, just without the commute.
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How does the training app work?
Once you're set up, your full programme lives in the app — including workout plans, instructional videos for every exercise, your macro targets, and a food logging tool with barcode scanning for easy tracking. I can see your progress in real time and adjust your plan accordingly. All you need is a smartphone.
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Can I do online training if I don't have a gym membership?
Yes — I can design programmes for home, gym, or a mix of both. Just let me know what equipment you have access to during your consultation and I'll work with it.
Pricing and Practicalities
How much does personal training cost?
1-1 sessions start from £35 per hour, with discounts available for block booking. All packages are flexible depending on frequency and whether you're training in person or online. I'd always recommend starting with a free consultation so we can work out the right option for you before any commitment is made.
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Do you offer payment plans?
Yes — flexible payment options are available. We can discuss this during your consultation.
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What's your cancellation policy?
I ask for a minimum of 24 hours' notice to cancel or reschedule a session. Sessions cancelled with less than 24 hours' notice may be charged in full. Life happens — I'm always as flexible as I can be, and I'll always communicate openly if something needs to change on my end too.