FAQ
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I have a previous injury/chronic pain. Can I still participate safely?
Absolutely! Functional Framework was actually created by Nicole after her own knee injury from heels dancing. The class is specifically designed to help strengthen your body while working around limitations. Nicole offers in-class modifications for mobility limitations, and as a certified BCRPA group fitness instructor and trained in Stretch Therapy by Kit Laughlin. She's experienced in adapting movements for different needs. Many of our participants have seen improvements in their aches and pains after attending classes regularly.
What should I expect in my first class?
Each 75-minute class follows a structured format that's easy to follow:
• Warm-up song
• Cardio song (super fun I promise!)
• Ab/Core song (equally as fun!)
• 2 rounds of 4-5-station circuit (number of stations dependant on attendance, each station 1 min each)
• 20 minutes of solo and partner stretching
• 10-15 minutes of meditation
The atmosphere is supportive and non-competitive – we're all here to feel stronger and move better.
What equipment do I need to bring?
Just bring: A yoga mat & yoga block
We provide: Bosu balls, Pilates balls, resistance bands, and other functional training tools
This keeps it simple for you and ensures you have access to quality equipment without the investment.
I haven’t exercised for some time. Will I be able to keep up?
Our participants range from 20-50+ years old and come from all fitness backgrounds. The functional movements we use can be adapted to your current level. Nicole focuses on helping you feel strong rather than pushing you beyond your limits. Many participants have improved their strength, flexibility, and coordination gradually over time.
What are functional movements and why are they important?
Functional movements are exercises that mimic real-life activities and help you move better in daily life. We incorporate movements like wall sits, dead bugs, push-ups, planks, banded rows, dead lifts, balance exercises etc. This approach helps reduce aches and pains while building practical strength that supports your active lifestyle.
How does the partner stretching work?
Partner stretching allows for deeper, more effective stretches than you can achieve alone. Nicole guides everyone through safe partner techniques that help improve flexibility and release tension. Don't worry if you don't know anyone – we pair people up and create a supportive environment where everyone helps each other.
I have a busy schedule. Is this class worth the 75-minute commitment?
While 75 minutes is an investment, you're getting a complete workout that combines cardio, strength, flexibility, and mindfulness in one session. This efficiency actually saves time compared to doing separate cardio, strength, and stretching sessions. Plus, the meditation component helps you leave feeling centered and recharged for your week.
How do I sign up and what does it cost?
Pricing:
• Single class: $20
• 10-Class Power Pass: $150 ($15 per class)
Schedule:
Sundays: 9:00-10:15am
MPWR Dance Studio
Unit 306-1515 Broadway Street
PoCo
What makes Functional Framework different from other fitness classes?
Nicole created this class from personal experience with injury recovery and understanding what the body needs to stay strong and active. The combination of functional strength training, partner stretching, and meditation in one comprehensive session is unique. Plus, our small class sizes (max 10-15 people) ensure personalized attention and modifications.