Frequently Asked Questions

General Information

  • RISE is built on four core pillars: Restore, Improve, Strengthen, and Endure. I focus on science-backed training tailored to your needs, especially if you’re managing chronic conditions, recovering from injuries, or striving for peak performance. Whether in-person or online, my programs prioritize functional movement, injury prevention, and sustainable progress.

    This means that weight loss is not the ultimate focus unless it coincides with a chronic illness/metabolic condition. You may, and likely will, achieve sustainable weight loss with the adoption of a regular exercise program and healthier nutrition choices. However, my focus will always be on what your body is capable of doing and long-term health, as opposed to achieving a certain aesthetic.

    Additionally, my programs are tailored to YOU - you will not get a cookie-cutter bodybuilding program. Far too many trainers assume everyone wants to train like a body builder, but for the majority, this is not the case. Unless it is necessary for your goals, you will not see a dedicated body part split in my programs.

  • RISE is for individuals of all fitness levels, from beginners to athletes, who want a customized approach to training. Our training is designed for anyone who wants to perform better in their body, regardless what of their goal. We will meet you where you’re at.

    It’s ideal for those recovering from pain or injury, managing chronic pain or conditions, and/or seeking to achieve peak performance in activity/sport of choice. Fitness and sports is for everyone, so let us help you achieve your goals.

    Coach Lana is a trail runner, climber, and hiker, and would love to work with other mountain athletes.

  • Exercise Therapy Specialists use targeted exercise interventions to help clients recover from injuries or chronic pain, while Corrective Exercise Specialists address movement imbalances to improve function and prevent future injuries. My dual expertise ensures your training is safe, effective, and aligned with any medical advice. If you are still seeing a physiotherapist, I will help you incorporate and follow through with their exercise prescriptions while working around your injury/pain.

  • As part of your healthcare team, I bridge the gap between physiotherapy and long-term fitness. By following a Training as Treatment philosophy, I incorporate science-backed exercise interventions to address your chronic pain or condition. Note: Training as Treatment does not mean it is the only treatment - depending on your condition you may be required to incorporate other recommendations and treatment protocols made by your medical team.

    With the Platinum Rebound & RISE package, I also collaborate with healthcare providers to design safe, effective programs tailored to your condition, whether you're managing pain, recovering from surgery, or improving overall health.

  • Not at all! RISE programs are tailored to your fitness level, whether you’re just starting out, returning to exercise after an injury, or looking to take your performance to the next level. We will meet you where you’re at and are willing to work with all levels of athletes - even aspiring ones!

  • I currently hold the following:

    • [NCCA Accredited] NCCPT-Certified Personal Trainer, International Sport Science Association (ISSA), 2024

    • CPR/AED Certified, ISSA, 2024

    • Specialist in Exercise Therapy, ISSA, 2024

    • Corrective Exercise Therapy, ISSA, 2024

    I am in the process of completing a Nutrition certificate and a CSCS. There are other continuing education programs I am interested in that I would love to complete in the future! If you would like to keep up to date with them, please see my About page.

Programs & Training

  • Each RISE program is designed for specific needs. If you’re unsure, schedule a free 15-minute consultation where we’ll discuss your goals, current fitness level, and preferences to find the best fit for you.

  • Absolutely. Flexibility is built into RISE programs. As your goals evolve, I can adjust your plan or recommend switching to a different program that better aligns with your needs.

  • Workouts are 100% personalized. They typically include mobility and stability exercises, progressive strength training, and conditioning. Depending on your goals, I’ll incorporate cardio, endurance, or sport-specific drills and plyometric exercises.

    As the programs are personalized, the number of training sessions in a week will vary based on your availability and goals. If we are working 1:1 in person, I will include workouts for you to do on your own in addition to the workouts completed with me.

  • Yes. If you’re on a hybrid plan or a monthly package, I’ll include workouts for your independent training days to ensure consistency and progress

  • Most programs require basic equipment like dumbbells, resistance bands, or a stability ball. I’ll customize your plan based on what you have available, whether it’s a commercial gym, home gym, or just a yoga mat.

  • RISE with Lana uses a custom version of the Superset app for every client. After we decide to work together, I will send you a unique link to download the app. After downloading, you will be prompted to create an account.

    Once we have our onboarding session completed, you will receive a notification that your program is available in the app.

    In some circumstances, if you cannot use the app for whatever reason, I can deliver your workouts via a shared Google sheets document or in email/pdf.

    The benefit of the Superset app is that each exercise will have an accompanying video demonstrating the movement. For timed rounds and rest periods, there is an integrated app timer. It’s an easy way for coach-to-client workflows, but I understand some people may prefer low tech solutions!

Specific Needs

  • Yes! I specialize in working with clients managing chronic conditions or recovering from injuries. Every plan is tailored to your medical history and healthcare provider’s recommendations.

  • Under the Platinum Rebound & RISE package, I’ll work with your physiotherapist or GP to design a safe, progressive program. My focus will be on regaining mobility, rebuilding strength, and helping you transition back to full activity. If you are on a Programming Only or Standard Package, I will work alongside you to identify what you have already tried or have completed in other treatments. All packages require a medical clearance to be completed upon intake.

  • No you don’t have to run if you don’t enjoy it and/or if it doesn’t align with your goals. Aerobic activity and conditioning is included where it aligns with your goals; but if you dislike running, we’ll find alternative ways to improve your cardiovascular fitness.

  • Yes! My online coaching and RISE app are accessible worldwide, allowing you to work with me no matter where you’re based.

  • Exercise can be safe and highly beneficial for most people with chronic pain, diseases, or illnesses when done appropriately.

    Research consistently shows that regular, tailored exercise can improve overall health, reduce symptoms, and enhance quality of life for conditions such as (but not limited to) cardiovascular/respiratory disease, diabetes, arthritis or joint conditions, osteoporosis, and chronic pain (e.g., fibromyalgia, back pain).

    However, certain conditions may require modifications, precautions, or medical clearance. As a Specialist in Exercise Therapy and Corrective Exercise, I collaborate with you and your healthcare provider to design a safe, effective program tailored to your specific needs. Together, we ensure that the intensity, frequency, and type of exercise are aligned with your medical recommendations.

    If you're unsure whether exercise is safe for your specific condition, contact me for a free consultation to discuss your situation in detail.

  • I firmly believe (and the research supports) that no one is too young or too old to exercise - we simply have to tailor the program to your age range.

    From my previous life as a canoe and kayak coach, I have a wide range of experience with coaching, anywhere from children who are just discovering sport all the way to seniors who are just looking to keep fit. This also included working with people (children, adults, and seniors) who live with physical and/or cognitive disabilities.

  • Yes, I’d love to work with you regardless of your abilities!

    From my previous life as a canoe and kayak coach, I worked with people (children, adults, and seniors) who live with physical and/or cognitive disabilities and helped them enjoy paddling on the water and finding the joy in movement.

    If you are interested in signing up a loved one who may have different capabilities, please feel free to schedule a consultation and I’d love to discuss what I can offer and answer any questions you may have.

Logistics & Payment

  • While I don’t offer free trials, I do offer a free 15-minute consultation to discuss your needs. Single sessions are available at €100, following an intake, if you want to experience my training style before committing to a package.

    I do not offer a free trial workout or one off workouts because I do not know your training age/experience, your medical history, your capabilities or limitations.

    I am positive I can lead you through a workout that has you sweating and working hard, but in the process I may be aggravating or contributing to an injury or working you beyond your fitness levels.

  • I offer single-session pricing and discounted multi-session packages for in-person mobile training, and monthly plans for online coaching.

  • If you don’t have equipment, I’ll bring portable options or create a program using bodyweight exercises and household items. I will also provide a curate list of recommended equipment that you can purchase in order to workout outside of our sessions.

  • Sessions must be canceled or rescheduled at least 24 hours in advance or you will lose your session.

    Sessions rescheduled in advance will be scheduled promptly according to both of our schedules.

  • VAT applies only if required under Irish tax laws. Pricing on my website includes all fees unless stated otherwise.

  • Coach Lana is located in Roundwood, Co. Wicklow - the preferred bounds of travel are approximately a maximum of 30 minutes driving:

    North: Dún Laoghaire/Dalkey/Monkstown + surrounding area in Co. Dublin

    South: Wicklow Town

    These regional limits may be changed at any point and Coach Lana may have to refer you to another trainer if the travel is not possible.

  • At this time, I only offer mobile training services and online coaching; I do not operate out of a facility. However, this is an option that is being explored for the future. Please advise us if this is something that interests you!

Virtual Coaching & RISE App

  • The RISE App provides a 3-day full-body program with cardio and mobility routines, exercise demo videos, and modifications for limited equipment. It also features a community chat for support and motivation.

    This is a great option for those that are comfortable exercising on their own, who are looking for a program for general health and strength, but who don’t want to plan out their workouts. Take out the mental burden and sign up for RISE App!

  • After you register for your program and monthly package (minimum 3 month commitment), you will receive an onboarding package to complete as soon as you can so we can get you started! We will also arrange a 45 minute introductory video call to discuss your goals and prior training experience, conducting necessary fitness assessments, and how to incorporate any new lifestyle changes.

    Depending on your selected package, after our introductory call you’ll receive a personalized training plan, regular check-ins, form analysis, and possibly other features according to your package .

    Based on your preferred cadence and package, communication happens via text, email, calls/video calls, or app messaging for seamless support.

  • Yes, if you have signed up for a Standard or Platinum package! Send me video clips of your exercises, and I’ll provide detailed feedback to ensure your form is safe and effective.

    In-person clients may also send videos for feedback during your sessions where you workout on your own.

  • Depending on your package, support can include daily messages, weekly calls, or access to virtual office hours for Q&A.

    If you feel there are other ways I could help support you, we can discuss this during out onboarding call!

Nutrition & Lifestyle

  • I offer optional nutrition guidance tailored to your goals. As a weight-neutral coach, I focus on building sustainable habits rather than strict diets.

    Only registered dieticians should be prescribing meal plans and calorie/macro restrictions to clients. With the training I have in nutrition, I can call myself a nutritionist but this only entails guidance and recommendations. This can include recipes, food swap ideas, dietary and supplementation recommendation, and habit changes.

    If you have a history of disordered eating habits or an eating disorder, please let me know if nutrition is a sensitive area for you and I will work with you based on your comfort levels.

  • Weight-neutral coaching prioritizes improving your health, strength, and mobility without focusing solely on weight loss. It’s about building a body that feels good and functions well.

    There is no calorie counting implemented in my programs - I teach you how to build healthy and sustainable habits that you can carry over with you in any stage of your life.

  • We’ll work on practical, manageable habits like increasing daily movement, improving sleep quality, and reducing stress to support your long-term goals.

Buddy/Group Training

  • Yes! Buddy training allows you to split sessions with a friend or partner at a 20% discount. Workouts are customized to your shared goals and fitness levels.

  • Not necessarily. Workouts can be adapted for each person’s abilities while maintaining shared elements like warm-ups or partner drills.

Results & Expectations

  • Results depend on your goals, starting point, and consistency. Many clients notice improvements in strength, mobility, and energy within the first few weeks.

  • While I can’t guarantee results, I’ll adjust your program as needed to keep you progressing. Refunds are not offered due to the personalized nature of my services.