Functional Fitness

“Train your body to move in the unique way it is designed to. Live a pain free, healthy, and active life.”

What is Functional Fitness?

Functional Fitness involves the assessment and enhancement of your natural movement patterns.  The ultimate goal of Functional Fitness is unique to each participant.

Each session is spent 1-on-1 with a Registered Kinesiologist. The initial assessment is tailored to your specific needs, and based on those results and any recommendations from other therapists, an exercise program is designed for you.

Follow up appointment recommendations are based on your goal and comfortability with the exercises. They can be booked as  frequently or spread apart as desired. Between sessions you can keep in contact with the Kinesologist via email if questions or concerns arise.

Ready to book your Functional Fitness appointment?

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Why Participate in Functional Fitness?

  • Want to start exercising but not sure how to do it?

  • Not comfortable in a gym setting?

  • Not sure about your exercise technique?

  • Keep getting re-injured?

  • Are you bored of your program?

  • Have you plateaued?

  • Do you need a challenge?

  • Are you looking to train for something specific?

Everyone has a special reason for being fit and it is our goal to support your journey!

New to exercise?

  • Exercise can be intimidating and what we feel may be beneficial for us may actually be doing our body a disservice.

  • We typically hear from patients that they learned a specific exercise from a friend however when they demonstrate, technique is not there and the reasons for doing the exercise are not the same.

  • When building an exercise program you are taken through a variety of progressions until we find the appropriate one for you.

  • Body awareness has a large component with technique and working with a Kinesiologist allows a trained eye to guide you so you may learn the proper technique and movement patterns, maximizing strength and prevent injury.

  • We teach you how to ‘hop’ before you start ‘leaping’.

A large gym versus an intimate space

  • Going to a large gym with a variety of equipment can be very beneficial for some but not for others. Outside of a large gym with large pieces of equipment we can work on the same areas and challenge your body in a variety of ways that allow you to do your exercises wherever and with very little equipment. Depending on your like and dislikes, we can work together to build an exercise program that motivates you and will allow you to make the most gains.
  • Many patients enjoy going to a large gym and feel comfortable working independently. Exercise programs can be designed together and then worked on independently for weeks until progressions are needed. Programs typically included exercises, the use of equipment you enjoy using and other exercises that may be recommended to further benefit strength and endurance gains.

Quality of quantity

  • Above all, technique is important. If technique fails, injuries are more prevalent.

  • Technique is also important for targeting the right areas and using your time efficiently e.g. if you are squatting but loading through your knees instead of your hips you will be seeking advice for your knees fairly soon and over developing your quads but not working on your hamstrings.

  • Why spend 1.5-2 hours at a gym when you could spend 20-40 minutes to gain the same benefits?

  • Endurance exercises have a time and a place just as strength and power exercises do. They must be integrated into an exercise program and continuously changed in order to continue making progress or else you body becomes accustomed to it and eventually you will plateau.

Keep getting re-injured?

  • Re-injury can happen for a variety of reasons; technique and ergonomics during exercise, sport, work and all aspects of your daily activities are important and play a factor in injury

  • How you rehabilitate and where you strengthen or stretch can play a role in providing stability or mobility to a joint.

  • When an injury occurs it is important to break down the movement and retrain the movement pattern  as your body can compensate for the strain/sprain/tear etc.

Bored? Plateauing?

Often, patients report doing the same exercise for the past year, 5 years, 10 years or even more. After roughly 6 weeks, our body adapts to the positive stress and stops making significant  physiological gains from an exercise if intensity, duration, reps or sets are not constantly changing.

The Challenge

  • Keep in mind it depends on the reason for an exercise but generally for a healthy non-injured person, If exercises are ‘easy’ you may have achieved most of the benefit from that exercise and could be using your time more effectively.

  • Our aim is to continuously provide positive stress to your system so that you are making gradual and continuous physiological gains.

  • We can do this by modifying reps, sets, rest time, the type of exercise and the combination of exercises performed.

  • The important part of challenging your system is knowing how much overreaching is ‘healthy’ and how much can lead to injury and  burnout.

Cross Training

  • Each sport involves many similar movement patterns but many specific movement patterns at the same time. Developing these movement patterns and practicing until they are perfect and automatic is the goal for every athlete.

  • We are constantly looking at fine tuning movement patterns and making them the most efficient to decrease the length of time it takes and the strength/power generated from the movement.

  • Cross training is a necessary component to increasing performance and knowing the sport and dominant movement patterns helps to bring light to the areas that are not being focused on during training and start developing those areas.

  • Patient Centered

    We will design a personalized program specific to your needs and goals. The essence of our program is the understanding that your movement patterns are unique to you. We provide you the exact amount of support you need. Some clients, particularly those new to exercise, may want to be monitored a couple of sessions a week while others may simply want help in creating or modifying a program every couple of weeks. We are flexible and will customize based on your desire.

  • Maximizing your Results

    In today’s society we know how important time is and therefore our focus is on efficiently maximizing your results. We provide 30 minute or 60 minute appointment options based on your available time and needs. Our belief is that you have a great deal of opportunity to do cardiovascular training outdoors so why pay us to watch you do cardio inside. Current research shows more frequent training times of 20-30 minutes can produce the same or better results than longer 60 minute sessions.

  • One-On-One Personalized Sessions

    Our fitness space is designed for one-on-one personalized sessions for no more than 3 people at a time. Therefore you can be comfortable by having more privacy. The best part is the majority of exercises can be done at home without the need of expensive equipment. We are always finding news ways to challenge your system.

  • Commitment

    A critical component of our Functional Fitness program is your commitment. In other words it takes work and we are only part of the solution. We will give you the personalized care you need while with us in addition to giving you the tools and education to be used between appointments. Ultimately it’s up to you to do the work and we are here to support you.

Locations Offering Functional Fitness

Functional Fitness Vancouver Downtown

1112 W Pender St #705
Vancouver, BC V6E 2S1

Functional Fitness City Square Vancouver

555 West 12th Ave, Suite 495 West Tower
Vancouver, BC V5Z 3X7

Functional Fitness Burnaby Metrotown

4710 Kingsway #2148
Burnaby, BC V5H 4J5

Functional Fitness North Surrey City Center

10366 136A St
Surrey, BC V3T 5R3

Functional Fitness Surrey Memorial

13737 96th Ave #507
Surrey, BC V3V 0C6

Functional Fitness Coquitlam Centre

2950 Glen Dr
Suite 501
Coquitlam, BC V3B 0J1

“We know how important quality of life, sport and being active is and therefore make it our mission to provide you with the best relief, recovery and performance experience possible at painPRO.”


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The health care profession of Registered Massage Therapy is far more advanced than typical body work or relaxation massage. There is a misconception that Massage Therapy is purely a feel good stress relief treatment. Although there are Registered Massage Therapy professionals who work with stress related issues this represents a small percentage of treatments.

The ultimate goal of Massage Therapy is to improve soft tissue and joint health through the manual manipulation of soft tissue, connective tissue, muscles, ligaments, and tendons coupled with therapeutic exercise. There are numerous evidence informed techniques employed with the ultimate goal of reducing pain, speeding up injury recovery, and improving movement performance.

There is a significant and growing field of Registered Massage Therapy that is focused on pain relief, injury recovery, and movement performance. This is the aspect of the industry that painPRO is best known for.