Services

At Embrace Personal Training, movement is about feeling stronger, more capable, and more connected to your body. Each service is designed to meet you where you are, support your goals, and help you build confidence through sustainable and judgment-free movement.

One-on-One Personal Training / Small Group Training / Custom Programs / Pre-made Programs / Swimming Lessons

One-on-One Personal Training

In-person or virtual | 60-minute sessions

This is the most personalized way to work together. We’ll train based on your goals, your comfort level, and your lifestyle - whether you want to feel stronger, reduce pain, improve posture, or simply move with more ease. Sessions focus on functional strength, mobility, proper form, and building confidence at a pace that feels right for you.


NYC-based and mobile: I come to you - your home, your building’s gym, or another space where you feel comfortable.

Best for:

  • Beginners wanting a safe, welcoming start

  • Desk-job professionals with tight hips, “tech neck,” or movement pain

  • Anyone who prefers individualized, supportive coaching

  • Clients referred by ED professionals for a weight-neutral training environment

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Small Group Training

2–4 people | In-person or virtual | 60-minute sessions

Train with friends, family, or coworkers in a supportive small group setting. You’ll get individualized coaching along with the motivation and accountability that comes from sharing progress and celebrating wins together. Programming is tailored to the group’s goals and abilities so everyone feels challenged and supported.

Best for:

  • Friends who want to train together

  • Partner workouts

  • Small employee groups or remote teams

  • People who enjoy community energy but still want personalized support

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Programming Options

Custom Programs

One-time or monthly coaching

If you want structure without weekly sessions, a custom program gives you a full training plan designed specifically for your body, goals, schedule, and available equipment.

    • A 30-minute intro call

    • A personalized 8–12 week program (usually 2–4 workouts per week)

    • Exercise videos, written instructions, and progress logging in the training app

    Optional Monthly Add-Ons:

    • Biweekly 15-minute check-in calls

    • Form feedback, modifications, accountability, and continued guidance

    • People who already feel confident exercising independently

    • Anyone wanting tailored support at a lower cost

    • Busy clients who prefer flexible training

Pre-Made Programs

Instant-download PDFs in our SHOP

If you’re curious about structured training but not ready to commit to personalized coaching, you can choose from pre-made programs designed by Sarah, such as:

    • Beginner 3-Day Gym Workout

    These programs are simple, effective, and created with the same supportive, body-neutral approach as her personalized services.

    • Beginners wanting guidance

    • Anyone wanting budget-friendly, structured workouts

Swimming Lessons

Kids + adults | In-person | Client-provided pool

While Embrace Personal Training primarily focuses on standard strength training, we are proud to offer swimming lessons for all ages. Lesson focuses vary from swimming-specific form and technique to broader cardiovascular goals. Sarah has extensive experience teaching skills ranging from basic safety to competitive strokes and dives, and programming strength workouts for swimmers. 

Best for:

  • Kids learning to swim

  • Adults gaining confidence in the water

  • Swimmers wanting technique support

  • Clients seeking combined swim + strength programs

A young girl swimming in a pool with swim goggles and a cap, approaching the wall near the black and white lane divider.

Feel stronger

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Reduce pain or stiffness

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Better posture

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More energy

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Confidence in movement

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Injury prevention

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Aging with more ease

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Mindfulness and connection to your body

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Feel stronger 〰️ Reduce pain or stiffness 〰️ Better posture 〰️ More energy 〰️ Confidence in movement 〰️ Injury prevention 〰️ Aging with more ease 〰️ Mindfulness and connection to your body 〰️

Ready to start?

If you’re curious about what training can feel like when it’s supportive, sustainable, and free from pressure, I’d love to talk.


Fill out the contact form to schedule your complimentary consultation call.

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