Getting Started
-
Create an Account on Feminist Fitness
-
Purchase and Schedule New Client Online or New Client In-Person Session
-
Complete Pre-Session Forms
-
Get Ready for Your First Session
What Is Personal Training
Personal Training is an individually tailored exercise program, designed to teach proper ways to perform conditioning exercises, use fitness equipment, address muscle imbalances, create effective exercise adaptations, and regulate physical effort. Working with a Personal Training begins with some assessments and goal setting. Depending on needs, a client may work with a Personal Trainer for a single session on a specific issue or train for a period of time for planned, progressive improvement on your goals. Feminist Fitness offers Online (via Zoom) and In-Person Personal Training (Toledo, Ohio area) with Dr. Sarah, Feminist Fitness Founder and NASM Certified Personal Trainer.
Education Focused
We focus on an education, empowerment, and community. During your sessions, we'll weave in lessons, research, and explanations that you can carry forward. We do more than coaching, we teach. You will learn the science behind the exercises selected, how to see and correct muscle and posture imbalances, and so on.
You will also be connected to the Feminist Fitness Club while you do Personal Training with us. The Feminist Fitness Club is a private, moderated, online space for feminists across the globe to network and nerd out about fitness, exercise, fat-acceptance, gender-affirming exercise, feminism, dismantling the patriarchy one strong body at a time! This community membership is included in PT packages but is also available stand-alone at $5/month, making it affordable and more accessible to stay connected and supported!
Affirming & Inclusive: Fat-Positive, Body-Neutral, Gender-Affirming
Feminist Fitness is affirming and inclusive--all bodies can benefit from exercise; and exercise is more than just weight-loss.
Our approach to Personal Training purposively avoids any focus on body size or weight. If a client wants to use the scale as a measure of success, we can do that, but that isn't the focus on PT through Feminist Fitness.
Our focus is helping you learn to feel good and powerful in the body you have now, and to empower you with the tools and support to get any specific physical results you may be looking for. For example, we love working with trans clients using exercise to affirm their gender identity. Or, middle aged women looking to prevent muscle and bone loss. Or, a postpartum person looking to workout safely. We believe in supporting and empowering your goals.
Trauma-Informed
Personal training can bring up lots of issues about our bodies. How we feel about our bodies and how our bodies have been treated in the past will likely show up during personal training at some point. If I need to stop, slow down, take a break, at any point, we will do so, and you will be thanked for communicating, saying no, and slowing down. If you want to push further, the trainer will be there for that too. This is your personal training, and for many of us there is more to learning how to engage our bodies than simply learning how to do a squat. You are also encouraged to take breaks, talk through feelings, and react however you need during training.
Central to getting back a sense of connection with our bodies is being able to control when and how your body is touched and/or objectified. During in person training, both client and trainer will ask permission to touch or move body parts, each and every time.
Jump Into Personal Training!
During Online 1:1 Training, you meet with Dr. Sarah, CPT via zoom. We will be limited to the equipment you have access to, but we can also get creative! This a more affordable option that also allows you train at home!
If you happen to be in the Toledo, Ohio area, Dr. Sarah may be available to come to you! This is a great option for those that can't leave the house often, but it does cost more.
Single Session Rate: $50 / 30-minute session
4-Session Package Rate: $180 ($45 / 30-minute session)
8-Session Package Rate: $340 ($42.50 / 30-minute session)
Single Session Rate: $35 / 30-minute session
4-Session Package Rate: $120 ($30 / 30-minute session)
8-Session Package Rate: $220 ($27.50 / 30-minute session)
Each Personal Training session is, by design, unique! But, we follow the National Academy of Sports Medicine's Optimum Performance Training Model, guiding clients through 3-5 phases (stabilization endurance, strength endurance, muscular development, maximal strength, power) based on their personal goals. Workouts are sometimes repetition and weight focuses, and other times they may be on a circuit or interval style set to work and rest times. But most generally, your 30-minute supervised PT workout will be structured liked this:
-
Short Warm-Up (typically light cardio, stretching)
-
2-3 Rounds of 2-3 Full Body/Core Exercises to focus on activation of muscles, core, and balance (e.g., plank, push ups, ball crunches, woodchoppers, step up to balance, jump squats, multiplanar jumps with stabilization)
-
One Skills Development Exercise to focus on plyometrics and speed, agility, and quickness (e.g. ladder drills, box toe taps).
-
2-3 Rounds of 3-8 Resistance Training Exercises (squats, lunges, rows, RDLs, overhead presses, overhead presses, lateral raises, etc. using barbells, dumbbells, resistance bands, and so on)
-
Short Cool-Down (typically stretching)
Single PT sessions do not include support and communication between workouts; however, if you commit to working with your trainer for a period of time by purchasing a package of classes, moderate coaching between sessions is included.
All PT Packages include moderate coaching support before, after, or between Supervised PT sessions. Based on your personal goals and interests, this means you have access to Basic Support, including:
-
Trainerfu App where my workouts, goals, and assessments are tracked.
-
1-2 additional programmed fitness instruction (e.g., workouts, exercise plan) designed to support my specific goals. Note: These are unsupervised by Feminist Fitness LLC/Dr. Sarah. Clients are responsible for monitoring their own safety.
-
Communication, check-ins, and support (roughly 2-3 points of communication per week). Clients can message Dr. Sarah between sessions to ask questions, get feedback, check-ins, and messages of encouragement.
Note: Clients may also choose not to receive support between sessions. Check-ins and communication is not required.
Additional support can also be purchased at a rate of $40/week. Additional support includes
3-5 additional programmed, unsupervised workouts per week
Unlimited* Communication, check-ins, and support*Communication is “unlimited” but clients are asked to respect trainer boundaries and time.
-
IMPORTANT: Your first session will be 45-60 minutes long (but you only pay the standard 30-minute rate).
At your first session (both in-person and online), we will start with a review of the health history and other forms you completed online. These are sent to you by email when you book your first session. Your trainer will ask follow-up questions to better understand any physical limitations you may have, your goals and interests, etc. This part will take 15-20 minutes.
This interview will be followed-up with some movement and form assessments to look for muscle imbalances. For example, your trainer may ask you to do a series of squats, walk, and/or balance on one leg. This part may take between 5-10 minutes.
After the trainer has collected this information, you will complete a 30-minute workout designed by your trainer for you. Most likely the workout will include:
-
Short Warm-Up
-
2 Rounds of 3 Lower Body/Full Body Exercises (e.g., Barbell Squats, Lunges, Calf Raises, Resistance Band Monster Walks)
-
2 Round of 3 Upper Body/Full Body Exercises (e.g., Push Ups, Rows, RDLs, Core Work, Step Up to Balance with Overhead Press)
-
Short Cool-Down
At the end of your first session, your trainer will make recommendations for a training program.
-
When you book your first session, you will be asked to complete some forms, including the PARQ+ questionnaire that can provide you and your trainer more information about your current health and physical fitness. The PAR-Q+ is a widely used, evidence based tool developed by The PAR-Q Collaboration. Your trainer will use the information to design your first session, and you and your trainer will talk further about your health and personal goals at this time. Sometimes your trainer may require documentation from or communication with your healthcare provider(s) before moving forward with particular aspects of personal training.
Online
During an online PT session, you meet one one one your trainer over zoom. You will need to be able to use your camera and microphone for the session so your trainer can see your form and provide coaching. Your trainer will also have their camera on to be able to model exercises.
Online trainers obviously cannot provide physical help for lifting, positions, etc. In addition, your trainer will be limited to what they can see or hear over the computer. This puts more "responsibility" onto the client; however, it is a more affordable and accessible option for many people.
In addition to the technology requirements, please be aware that online PT is also limited to the equipment you have access to at your home. You do not need to purchase any additional equipment-- your trainer will adapt the workouts based on what you have at home--but sometimes this does limit exercise options.
In-Person
During an in-person PT session, your trainer will come to your home. We will use equipment you have at home as well as some equipment that your trainer may bring (e.g., resistance bands, weights, etc.).
Your trainer will typically show up 10-15 minutes prior to your scheduled appointment to set-up, especially if they are bringing any equipment. Similarly, they will clean-up and leave about 10-15 minutes after your scheduled appointment. Because of this set-up and clean-up, please note the trainer is usually at your house for about an hour.
Please secure any pets in another room during the visit. It is fine to have children around but your trainer will need to stick to their scheduled time.
If you are a new client please book either a New Client In-Person or New Client Online Session. These sessions are the same price as an individual session, but are scheduled for an hour so we have time to get to know you and your goals! When you book this first session, you will also sign the PT Waiver and Consent.
Returning clients can book online sessions and in-person sessions individually, or purchase a package to save some money!
We use a free app called Everfit to keep track of your workouts, assessments, and goals! In the app, you'll be able to see video demonstrations of the different exercises we do during a PT session so you can refer back to it later.
Moderate coaching support before, after, or between Supervised PT sessions is included in all PT Packages. Based on your personal goals and interests, this means you have access to Basic Support, including:
-
Everfit App where my workouts, goals, and assessments are tracked.
-
1-2 additional programmed fitness instruction (e.g., workouts, exercise plan) designed to support my specific goals. Note: These are unsupervised by Feminist Fitness LLC/Dr. Sarah. Clients are responsible for monitoring their own safety.
-
Communication, check-ins, and support (roughly 2-3 points of communication per week). Clients can message Dr. Sarah between sessions to ask questions, get feedback, check-ins, and messages of encouragement.
Note: Clients may also choose not to receive support between sessions. Check-ins and communication is not required.
-
The fitness industry is very focused on weight, but weight is NOT an indicator of your physical fitness. To move away from a focus on weight, we like to set and celebrate non-weight fitness goals, like:
-
Better Sex
-
Standing Taller
-
Running a 5K
-
Being Able To Get On and Off The Floor Easily
-
Less Pain
-
Feeling Powerful
-
The Feminist Fitness Club is an online, moderated community where members can interact with The Movement, get access to exclusive fitness education content, and meet other feminists from around the world who are also getting strong!
Check out Dr. Sarah's list of places to get additional support! This list is focused primarily on Toledo, Ohio resources.
Thanks for asking! For us “feminist” is short-hand for an ethics and approach to the body. We truly believe that fitness can make nearly all people feel better in their body. Women, LGBTQ+ people, people of color, people with disabilities, poor people, etc. have historically been marginalized in health and fitness (see Justice Roe William’s awesome work on “the fitness industrial complex”). They have been banned from sports, experience discrimination at fitness clubs, are judged against unrealistic and harmful body ideals. And, these are the same communities that are already health-stressed: overworked, working in industries that are hard on the body, with little or no health insurance. So, we focus on access and education. Our approach is explicitly inclusive, gender-affirming, non-judgemental, fat-positive and body-neutral.
Personal Training FAQs
About Your Trainer
Dr. Sarah Rainey-Smithback is a Certified Personal Trainer with the National Academy of Sports Medicine. As a fitness instructor she is also certified in MOSSA Group Power and Fit Drum USA. She holds her PhD in Women's Studies from The Ohio State University.
She is also an well-educated, middle-aged, working-class, cisgender, queer, disabled white lady from Ohio. Outside of Feminist Fitness she also does sex education and intimacy coaching through Feminist Slut, and she is a Women's Studies professor! She lives her husband and many kids and dogs in Toledo, Ohio.
Online 1:1 Personal Training
Available Online1 hr
35 US dollars
30 min
35 US dollars
Personal Training from home!
During an online PT session, you meet one one one your trainer over zoom. You will need to be able to use your camera and microphone for the session so your trainer can see your form and provide coaching. Your trainer will also have their camera on to be able to model exercises.
In addition to the technology requirements, please be aware that online PT is also limited to the equipment you have access to at your home. You do not need to purchase any additional equipment-- your trainer will adapt the workouts based on what you have at home--but sometimes this does limit exercise options.
Buy An Online PT Package
If you are a returning client, save money and buy a package of sessions!
4 Session Online PT Package
120
Online Personal Training, FOUR 30-minute sessions. We recommend that you schedule 2 per week (so this would cover 2 weeks).
Valid for 3 months
$20 Savings! ($30 per session instead of $35)
Best Value
8 Session Online PT
220
Online Personal Training, EIGHT 30-minute sessions. We recommend that you schedule 2 per week (so this would cover 1 month).
Valid for 6 months
$60 savings ($27.50 per session instead of $35)
In-Person Personal Training
Stay home and have a trainer come to you!
If you live in or around Toledo, Ohio, we makes home visits! In-Person home training is a great option for busy people! Your trainer
arrives 10-15 minutes before your session to set-up. Sometimes a trainer may bring additional equipment (e.g., weights, resistance bands), depending on what you have available at home.
Please reach out before booking to ensure you have adequate space & equipment (we don't need much, I promise) and check that the driving distance is reasonable.
1 hr
50 US dollars
30 min
50 US dollars
Buy An In-Person PT Package
Returning clients can save money by purchasing a package of sessions!
4 Session In-Person PT
180$FOUR 30-minute, In-Person Sessions with a Certified Personal Trainer. Because the trainer will travel to your home, these sessions are limited to a 25 mile radius from the trainer's work zip 43537.Valid for 3 months- $20 savings (regular session rate is $50, package rate $45)
8 Session In-Person PT
340$EIGHT 30-minute, In-Person Sessions with a Certified Personal Trainer. Because the trainer will travel to your home, these sessions are limited to a 25 mile radius from the trainer's work zip 43537.Valid for 6 months- $60 savings! (Regular session $50; package rate $42.50)