FAQ

Frequently Asked Questions

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Not at all—and in fact, that’s exactly why we’re here. At Fravola Fitness, you don’t need to be fit to start. You just need to be ready to begin. Every new client goes through our structured 2-week onboarding process, where we guide you through what we call our Body Mapping Phase. During this time, we assess how your body moves through key movement patterns like squatting, hinging, pushing, and pulling. This allows us to meet you exactly where you are—whether you’re brand new to exercise, getting back into it after time off, or already experienced. From there, everything is customized to you.

All of our training is personalized. Even though you may be in a session with up to 3 other clients, every single person is following a program that is tailored specifically to their body, goals, and experience level. We don’t run group workouts where everyone does the same thing.

Fravola Fitness is not a “come in and figure it out” gym—and it’s not a one-size-fits-all class. In a traditional gym, you’re often left on your own to decide what to do, how to do it, and whether you’re even doing it correctly. In group fitness classes, everyone follows the same workout regardless of their experience level, injuries, or goals. At Fravola Fitness, everything is structured, coached, and built around you.

You’re not alone—and yes, we can absolutely work with you. Many of our clients come in with past injuries, current limitations, or areas of discomfort. Our entire system is built around meeting you where you are and helping you move better safely. We start with our 2-week onboarding (Body Mapping Phase), where we assess how your body moves and identify any restrictions, imbalances, or problem areas. From there, your program is adjusted to fit your needs—using the right exercises, progressions, and modifications for you. That being said, our top priority is your safety. If you’re dealing with significant pain, a recent injury, or something that requires clinical attention, we may recommend working with a licensed physical therapist first or alongside your training. We’re happy to guide you in the right direction and even coordinate with trusted professionals when needed.

It depends on your goals—but for most people, 2–4 times per week is the ideal range. At Fravola Fitness, we typically recommend 3 sessions per week as the sweet spot. This allows you to build strength, improve movement, and stay consistent without feeling overwhelmed. That said, you can still see great progress training 2 times per week, especially if you’re taking care of your nutrition, daily movement, and recovery outside of the gym.

Every session is structured, personalized, and coach-led.While each client follows their own program, sessions are organized into simple phases:

  • Move Better – Warm-up, mobility, and activation
  • Get Stronger – Main strength exercises
  • Build Muscle – Accessory work to support progress
  • Core & Isolation – Core and smaller muscle groups
  • Optional Conditioning – Short finisher when appropriate

With that said, we also understand every client is different. If you’d like to adjust part of your session—whether that means adding a little extra cardio, focusing more on mobility, or finishing a bit earlier—we’re happy to accommodate, as long as it’s safe and fits within your session time.

Our training sessions are 60 minutes. This gives us enough time to take you through a structured, personalized workout—including warm-up, strength work, accessory exercises, and optional conditioning—without feeling rushed. We also understand that life happens. If you need to arrive a little late, leave a bit early, or adjust part of your session, we’ll do our best to accommodate while still making sure you get a safe and effective workout. Sessions are designed to be efficient, focused, and effective, so you get the most out of your time every time you come in.

Not always—and that’s by design.

While you may see the same coach often, your sessions may be led by different coaches depending on scheduling. The good news is that all of our coaches are aligned and work as a team to support you. We use a shared coaching system where your workouts, progress, and notes are consistently updated. This allows every coach to understand your program, your goals, and any adjustments you need. So no matter who you’re working with, you’ll receive:

  • Consistent coaching and guidance
  • A clear understanding of your program
  • Seamless communication between coaches

You’ll never feel like you’re starting over—every coach is up to speed on your journey.

Yes—we provide simple, practical nutrition guidance to support your results.

  • At Fravola Fitness, we focus on building sustainable habits like:
  • Hitting your daily protein intake
  • Staying properly hydrated
  • Improving sleep and recovery
  • Increasing daily movement (steps)

We don’t believe in extreme diets or quick fixes. Instead, we help you create a realistic approach that fits your lifestyle and supports your training. For clients who want more in-depth or specialized support, we also work closely with Amanda Fravola, MS, RD, CDN, CDCES, a Registered Dietitian. Amanda is highly qualified in areas such as medical nutrition therapy, blood sugar management, and individualized nutrition planning—allowing us to support a wide range of health goals and needs. Our goal is to make nutrition simple, sustainable, and aligned with your goals—while giving you access to expert-level support when needed.

Getting started is simple. The first step is to reach out so we can learn more about you, your goals, and what you’re looking to achieve. From there, we’ll guide you through our 2-week onboarding process (Body Mapping Phase), where we assess how your body moves and build your personalized program. During this time, you’ll get familiar with our system, our coaching style, and the environment—so you feel confident moving forward. If it’s a good fit, we’ll then transition you into ongoing training based on your schedule and goals. All you have to do is take the first step—we’ll take care of the rest.

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