 GETTING READY FOR YOUR BCA TEST - GUIDELINESTo ensure accurate and consistent data and results at each Body Composition Test, FRAN SIRL fitness & vitality (FSFV) require that every client follows the strict pre-test guidelines below: HEIGHT: Please check your height prior to testing and provide the information to FSFV at your test. WEIGHT: FSFV will measure your body weight as part of the BCA test and/or full Fitness Assessment WOMEN: Should ideally be tested in the middle of the menstrual cycle when water retention is at a minimum. HYDRATION: DO NOT consume large amounts of water/liquids prior to testing. DEHYDRATION: Testing body water levels that are unusually low may effect results.  EXERCISE: NO TESTING FOR AT LEAST 12 HOURS after exercise. Exercise has a significant effect on body water content.MEDICATION: Some medication, particularly diuretics may effect test results.  ALCOHOL: NO ALCOHOL FOR AT LEAST 24 HOURS prior to testing. Alcohol is a diuretic.COFFEE/TEA: NO coffee, tea, fizzy or energy drinks for AT LEAST 24 HOURS PRIOR TO TESTING. Most are diuretics that reduce the amount of water in the body. MEALS: Test at least 2-3 HOURS AFTER meals. URINATE: Urinate within 30 minutes of testing. If you have any further questions or would like to book & pay for a test please text 07793 743324 or email fran@fransirlfitness.co.uk. |
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SUPER SUNDAY CIRCUIT: BODYWEIGHT BLITZ, BOXING & NORDIC CROSS-TRAINING
3 EXCITING & FUN training sessions in 1 brilliant event open to everyone that will boost metabolism, burn fat and help build lean, toned bodies. |
cv TEMPORARY CLASS VENUE CHANGE: This Saturdays class will meet outside the New Inn pub on Ham Common and will start at 8.30am. This is due to a 10km running race in Richmond Park as they are closing the road to Pembroke Lodge (our usual meeting point). |
 Sunday 22nd May, 9.30-11.30am Richmond Park (Meet at Pembroke Lodge)3 NEW circuits for the ultimate muscle toning; fat burning; and endurance boosting session, suitable for anyone! Everyone welcome - event open to all:# FSF Members @ £30 per person (Please email fran@fransirlfitness.co.uk to book your place). We'll debit the entry fee to your FSF Member Account.# Non-members @ £40 per person (SAVE £10! Become An FSF Member first, then book). Please book by clicking on 'Buy Now' button. %22%20%2F%3E%0A%20%20%20%20%3Cinput%20name%3D%22item_description_1%22%20type%3D%22hidden%22%20value%3D%22Fran%26amp%3B%2339%3Bs%20Ultimate%20body%20toning%2C%20Fat%20burning%20and%20Endurance%20boosting%20session%20suitable%20for%20everyone!%20Book%20your%20place%20%26amp%3Bamp%3B%20meet%20at%20Pembroke%20Lodge%20car%20park%2C%20Richmond%20Park%20from%209.15am%20for%209.30am%20start.%22%20%2F%3E%0A%20%20%20%20%3Cinput%20name%3D%22item_quantity_1%22%20type%3D%22hidden%22%20value%3D%221%22%20%2F%3E%0A%20%20%20%20%3Cinput%20name%3D%22item_price_1%22%20type%3D%22hidden%22%20value%3D%2240.0%22%20%2F%3E%0A%20%20%20%20%3Cinput%20name%3D%22item_currency_1%22%20type%3D%22hidden%22%20value%3D%22GBP%22%20%2F%3E%0A%20%20%20%20%3Cinput%20name%3D%22_charset_%22%20type%3D%22hidden%22%20value%3D%22utf-8%22%20%2F%3E%0A%20%20%20%20%3Cinput%20alt%3D%22%22%20src%3D%22https%3A%2F%2Fcheckout.google.com%2Fbuttons%2Fbuy.gif%3Fmerchant_id%3D977076696573374%26amp%3Bw%3D117%26amp%3Bh%3D48%26amp%3Bstyle%3Dwhite%26amp%3Bvariant%3Dtext%26amp%3Bloc%3Den_US%22%20type%3D%22image%22%20%2F%3E%0A%3C%2Fform%3E&h=75&w=400) More info & TIPS to help you enjoy the event to the Max Eat a high-carb Breakfast (e.g. porridge or meusli with some honey and fruit) at least an hour before the event starts. A (ripe) banana would be good too. Keep sipping water from when you get up to fully hydrate (if you've had a big Saturday night this is even more critical!) and enable the body to absorb it so it doesn't slosh around in your stomach during the event. Not nice. Bring a change of dry clothing for when you (a) get sweaty or (b) it rains on the day...(unlikely right, now we live in the 'Med'?!). Bring a small sports rucksack (with waist and chest strap) for the final Team Checkpoint Scramble so you can carry some water and energy snacks (we provide one of the day - pack some more in your rucksack). We'll need 1 pack per team (if you have a water pouch w/drinking tube bring that too). Have a post event snack in your car/pack as it's good to get a little bit of carbs in to the body to help it recover faster. Invite your friends to join you! You'll have a great time and share in a challenging, very rewarding and memorable time together. Call Fran on 07793 7343324 or email fran@fransirlfitness.co.uk to book your place(s), ask some questions (nothing too tricky please - best keep it simple!) or just to have a chat. | Fran's Super PlanFSF provide all kit, water and 1 half-time energy snack each. 9.15am onwards Meet at Pembroke Lodge 9.30am Group Warm Up 9.45am TABATA STRENGTH CIRCUIT 10.00am FUNCTIONAL FLOW CIRCUIT # 1/2 Time Fuel Stop # 10.30am TEAM ADVENTURE TRAIL 11.20am Warm Down & Stretches 11.30am Post event drinks (not included in booking) at Pem Lodge Kiosk for those not dashing off.  See full Booking Terms & Conditions. |
TEMPORARY CLASS CHANGE: Weekend of 8th - 9th October. The regular Saturday 8.30am class will be held instead on Sunday 9th October at 9.30am due to the Rugby World Cup. Come on England! |
TEMPORARY CLASS CHANGE: Weekend of 1st - 2nd October. The regular Saturday 8.30am class will be held instead on Sunday 2nd October at 9.30am due to the Rugby World Cup. Come on England! |
From today (Tuesday 13th Sept) the venue has hanged but the same fun and effective outdoor fitness is still fully on tap! Giving you that unique FRAN SIRL fitness experience and fabulous kick start to your day.
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Andrew, Caroline (The Victoria Foundation) and Mark (Spinal Research), all FRAN SIRL fitness regulars BTW(!), are rowing 21 miles (34 km) on Saturday 17th September in The Great River Race. They'll be racing in two separate crews along the Thames from London Docklands to Ham House near Richmond, Surrey.The Great River Race, London's River Marathon, is a spectacular boat race up the River Thames that attracts over 350 crews from all over the globe and appeals to every level of competitor from those who enjoy fun, fancy dress and charity stunts, to serious sportsmen and women who like to win. It’s a great fun day out for competitors and spectators alike! All donations are greatly appreciated. HERE'S HOW YOU CAN SPONSOR / HELP: ANDREW, please donate at: http://uk.virginmoneygiving.com/andrew_wright CAROLINE, please donate at: http://uk.virginmoneygiving.com/caroline geraerts (Andrew and Caz are in the same crew/boat) The funds my team mates and we are raising will go towards The Victoria Foundation Special Wheels Appeal and help to provide a fully accessible and much needed 15 seat mini-bus. The specially adapted mini-bus will help to ensure many elderly, frail or medically infirm people living locally in the London Boroughs of Richmond and Kingston have the opportunity to leave their home and continue life as part of the community and disabled children and young people are able to go on educational and social outings helping to expand their horizons.
We are raising money for Spinal Research, a fantastic charity committed to finding a cure for paralysis caused by spinal injury. Despite the enormity of this task they are making amazing progress, with the first clinical trials of previously irreversible spinal repair planned over the next couple of years. Our team leader, Rob Devey, has a particular interest in this charity after seeing the impact of a spinal injury on the brother of one of his close friends whose neck was broken following a collapsed rugby scrum, leaving him paralysed and in need of 24 hour care.
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It's been a great year for all FRAN SIRL fitness (FSF) members and clients, who've all been achieving great things with a little help from themselves, each other and of course us! We all revelled in the spring heat wave back in April/May. Around this time Fran met Jane from JanePlan after so many clients raved about her diet plan delivered to your door. Too many have discovered whole new body shapes in such a short time. The girls and the boys! |
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 Having miraculously survived without anything too serious, injury wise, Fran is still going to be away from Wednesday 18th May - Saturday 21st May inclusive on his annual cycling tour. Last years' cycle adventure took in the North York Moors (stunning) and included England's officially steepest road (1 in 3) - so steep in fact that you have to keep traversing across the road to keep pedals turning and the front wheel from lifting. Although we also went up an unmarked lane that turned in to a bumpy mud track (not great on a road bike), which we all agreed was even steeper... This year, Piers - the tour organiser, top bloke and lover of iron men competitions, assures us we have some 10/10 hills awaiting us in the South West going up, over and around Exmoor, Dartmoor and beyond! Including Dunkery Beacon, Porlock and Rundlestone. Can wait.  The event is open to FSF Members (we'll debit your account for you to keep it nice and simple. Please just email fran@fransirlfitness.co.uk to reserve your places) and Non-Members (click to Book This Event Only or Become An FSF Member and instantly save £10 on this event!). |
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On Tuesday and Thursday mornings at 6.00am, Fran Sirl Fitness runs a regular 60 minute group outdoor fitness class in Richmond, Surrey (meet: Old Deer Park car park).
Everyone left the session on a buzz and high that lasted all day. Why not join us next time?! If you're new to Fran Sirl Fitness you are invited to enjoy a FREE Trial at one of our weekly group classes. |
WHAT IS VO2 MAX?Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. So those who are fit have higher VO2max values and can exercise more intensely compared to those who are not as well conditioned. HOW DO I IMPROVE IT?Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute. That's why we include it as part of a FSF Health & Fitness Check Up and also as part of our in-depth Personal Training Health & Fitness Assessment! |
 While waiting for two friends, Matthew and Michael, Fran (triple jump record holder at school in 1985 himself you know!) had a chance to ask Jonathan about 7th August 1995 when he rewrote athletics history. His two successive world record record jumps of 18.16 metres and then 18.29 metres at the 1995 World Championship in Gothenburg ensured Jonathan became not only the first person to ever go beyond 18 metres but achieve immortality by smashing that barrier. To put this in perspective only one other man has ever jumped over 18 metres (American Kenny Mann jumped 18.09m) and since official record began in 1912, no other Triple Jump world record has lasted as long. Stirring stuff. You'll notice from the footage (of a day Fran remembers vividly) that Jonathan used a double-arm shift technique in each phase of the hop, skip and jump. Jonathan told Fran that he had seen footage of this technique used by another triple jumper and he adopted it during winter training in 1994/95. Throughout 1995 this new technique, combined with great sprinting speed, launched him to an amazing series of jumps, including an 18.43m jump in France (illegal unfortunately as it was wind assisted). By the winter of 1995/96 he said that he was no longer able to get this new technique to work and returned to the more traditional single arm technique. Although he remained the world leader and was Olympic Champion at the Sydeny Olympics in 2000, all the pieces really did come together for a majestic period some 16 years ago. After several hours chatting a film crew arrived to record a promotional piece with Jonathan and our discussions had to reluctantly draw to a close. But for several triple jump fans (and one cycling nut...Matthew!) it really had been a morning to treasure and a pleasure to meet a genuine athletics legend. Thank you to Tash (who organised the morning) and Jonathan - Matthew and I hope you might join us for a bike ride in Richmond Park soon! |
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WIMBLEDON COMMON (meet in: Windmill Museum car park)
Format: Small Group Session (4-6 people)
When: Most Wednesdays during the 2010/2011 ski season (each week Fran will text all those who text their interest - if we have 4+ people then the session will run).
Time: 9.45am-11.45am
GET SKI FIT! Email: fran@fransirlfitness.co.uk or TEXT: FITSKI4 to 07793 743324. IMPROVE YOUR PERFORMANCE & REDUCE THE RISK OF INJURY...ON OR OFF THE PISTE!
Fran's Ski Fitness sessions are inspired by winter sports training while being his typically unique and balanced all round training session. It's designed to complement your group outdoor fitness classes, personal training and fitness events.
 So whether you're a skier, a 'boarder or just an apres ski pro (that's party animal any non-skiers)...his carefully designed programme is perfect for getting you in superb all round condition. While he'll also help all those heading up to the mountains ski better than ever and come back fit, healthy and ready for some more Fran Sirl Fitness training sessions!J Not a lot of people know that...
Fran's been skiing since he wa 2 years old and absolutely loves it! In the 90s he even headed North to Aviemore to train as a ski instructor. It rained...(yes rained) and the wind blew so hard they closed all the ski lifts. But the training had to go on, so he spent all day skiing down in slush, taking his skis off and walking back up to the top! He prefers using the lifts these days...
J Enough of that Fran. Just show me the money!  Key Focus 1: Balance, Proprioception + Muscular Strength and Endurance
Key Focus 2: Joint Strength & Stability
Key Focus 3: Balance, Proprioception + Muscular Strength & Endurance 2
Key Focus 4: Advanced Movement + 1/2 Foam Rollers
Meet in: Windmill Museum car park, Wimbledon Common Pricing (4 x 2 hour training sessions)
Tiny group of 4 People @ 22 FSF Vouchers or £162 per person
Little group of 5 People @ 18 FSF Vouchers or £130 per person
Small group of 6 People @ 15 FSF Vouchers or £108 per person
Anyone can buy vouchers and save money...while enjoying flexible training all year round.
What's included: All equipment and water at each session
Who can benefit? EVERYONE! Whatever your current fitness level we here to help you
You need to bring: Some warm, dry clothes for before, during (it's January after all) and after each session. Plus food (e.g. banana, fruit bun, meusli bar) for some mid-session refueling to get the most from the training.
Don't forget: YOU CAN BOOST YOUR RESULT EVEN MORE by attending Fran's regular 1 hour group outdoor fitness class on Tuesdays, Thursdays, Fridays and Saturdays.
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: FITSKI4 to 07793 743324.
Please read our Terms & Conditions before booking.
DISCOVER WHAT ELSE YOU'LL ENJOY WHEN YOU TRAIN WITH FRAN... J Reduce weight and your body fat %
By continuously challenging and energising your body with varied workouts you'll get far better and quicker results than doing the same old training week in, week out. Fran's ski training is great for improving everyday life; having a great winter holiday; and for keep your body in tip top condition.
J Gain strength, build friendships and have a laugh
Just like at Fran's regular weekly outdoor fitness classes you'll gain motivation and inspiration from training with like minded people with similar goals.
J Develop your core muscles and improve posture
We utilise all the latest research and knowledge on how best to structure a training programme, including things like when and how to employ resistance training? And leaving the core blasting session until last to get the maximum benefits.
J Look great. Feel great. Be Great
Strengthened and conditioned muscle burns more energy than fat even when you sleep; gives you more energy; and makes you feel great. In the 24 hours AFTER each workout finishes you'll burn more calories from your session than you did during it!). Oh and did we already mention it's great fun?
HOW TO PAY If you have already very wisely invested in your flexible FSF Vouchers we'll simply deduct them from your remaining account voucher credits. If you have run out or haven't yet discovered the joy of Fran Sirl Fitness Vouchers, and would like to pay by BACS or cheque please go to Voucher Prices & Benefits (our bank details are at the bottom of the page) for details.
Please read our Terms & Conditions before booking.
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: 'FITSKI4' to 07793 743324. Fran'll do the rest! |
Gill Roberts, Advanced Musculoskeletal Physiotherapist at Pure Sports Medicine and Fran Sirl Fitness regular, writes about how working with the Chief UK Athletics Physio first introduced her to the great 21st century dichotomy: the extremes of a static work life and dynamic leisure life. Here she explains why we get some common niggles and offers some great tips to get rid of them!  What follows are my top tips for novice and competitive sports enthusiasts who find themselves sitting at their desks for longer hours than they would like…. Prolonged periods of sitting, often results in muscles at the front of the hip becoming restricted and shortened, these muscles are called hip flexors. If there is inadequate hip flexor length available during standing, walking or running, compensations may occur several ways, here are three of the most common:  often described as ‘overstretching or pinching’ in the front of the hip (see image on left) ALTERED MECHANICS OF THE LOWER BACK which can lead to increased loading of spinal joints potentially leading to sensitivity and discomfort ALTERED FORCES BEHIND THE KNEECAP potentially causing sensitivity and discomfort felt at the front of the knee. These factors interact with intense bursts of exercise in the following ways: Running demands lengthening of hip flexors, specifically in the pushing off phase (when your foot is behind you). Acquired shortening can lead to a forward-lean position being adopted, increased rotation of the lower back, or a shortened stride length during running, all of which limit performance and potentially increase injury incidence. It may seem sensible to get your burst of exercise through cycling, which avoids the need for hip flexor extensibility, however using cycling as an isolated from of training, increases the drive to the hip flexors, subsequently increasing the chance of tightness. This increases the chance of back, hip or knee symptoms when performing a task where extensibility is required (e.g. walking/ standing). Hip flexor shortening is a common source of symptoms but this is not a case of ‘one fits all’, there may be other causes of discomfort or injury of the areas mentioned. However, there is a simple test you can do to see if your hip flexors have become restricted, to see if hip flexor tightness is contributing to your symptoms or to see if some preventative stretching might be beneficial for you see the picture below. The hip flexor length is being tested on the leg hanging down.  If this feels very tight or if the knee does not relax lower than your hip, there may well be a restriction. You need to keep your lower back in contact with the bed whilst testing this. If you’re struggling to find a suitable place to test them in, try the top of the stairs, it’s fine if your knee is not so bent. If it emerges that you have tight hip flexors, the test position on the left (The Thomas Test) may be a good stretch to add to your repertoire for either preventative purposes or to treat symptoms. Another way to stretch hip flexors can be seen right, find which one works best for you, the stretch should be felt in the front of  If you feel like your hip flexors are super tight, contributing to painful symptoms or that compensatory movements are really in-ground, it may be helpful to get some hands on treatment and movement analysis from a Physio or Osteopath. Gill Roberts can be contacted at Pure Sports Medicine at David Lloyd in Raynes Park. Go to www.puresportsmed.com. Gill is often at a Fran Sirl Fitness Outdoor Fitness class in Richmond Park or Wimbledon Common and is happy to have a quick chat about any niggles you may have. If you haven't tried Fran's weekly exercise sessions you should! REGISTER FOR A FREE TRIAL or call 0844 800 9405 |
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A SMART WAY TO IMPROVE SPEED, STRENGTH AND BURN CALORIES... It only seemed fair to offer our Saturday regulars the chance to indulge in Fran Sirl Fitness' awesome 2 hour Box 'n' Poles Nordic Fitness so Fran thought "why not offer a Super Saturday Circuit? So he is! It's a real buzz and perfect for everyone, from the less to the more fit.
 HOW TO PAY
If you have FSF Vouchers we'll simply deduct them for you from your remaining account credit. If you have run out or don't have FSF Vouchers and would like to pay by BACS or cheque please go to Voucher Prices & Benefits (our bank details are at the bottom of the page) for details. Please read our Terms & Conditions before booking.
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: SUPSAT11 to 07793 743324
 Date: Saturday 11th December 2010
Time: 8.00-10.00am
Venue: Richmond Park (click on link under Richmond Park). Meet in Pembroke Lodge car park. Free Parking available.
Event Tips: FSF provide all water and kit. You may want to bring a change of clothes and some good energy foods (carbohydrate based - such as natural energy bars, bananas or teacakes). Then let yourself go as we guide you through:
7.50am Arrival and meet your fellow Super Sunday-ers
8.00am Sessions starts/Warm Up
8.05am Boxing (Speed & Strength) Circuit
8.50am Water and Refuel Break
9.00am Nordic Cross-Training (ultimate whole body, cardio workout that burns more calories/fat with less perceived effort!)
9.50am Warm Down/Stretches
10.00am Session finishes - drinks at Pembroke Lodge for those who can stay (drinks are on Fran!)
Please note: this event REPLACES THE REGULAR SATURDAY MORNING CLASS on Sat 11th December. |
 This years Christmas event is going to be a very sociable Nordic walk (no charge) from Pembroke Lodge, out to Wimbledon Common and back again. We'll then continue chatting over drinks (on Fran...so come by public transport or taxi if you can. Fran can ferry people between the park and The Dysarts if you do) and a delicious lunch at The Dysart Arms, Petersham (this is the only bit you have to pay for. The total bill being divided by how many of us there are to keep it simple!).
We've already got many confirmed and there's a bit of space for more...so do join us!
Event: Fran's Christmas Nordic Walk & Lunch at The Dysart Arms (table booked for 12.15pm)
Date/Venue: Sunday 5th December, Meet at Pembroke Lodge in the car park
Time: Xmas Nordic Walk 9am-11.45am. Lunch 12.15pm
Price: Xmas Nordic Walk is FREE / Lunch @ £p/pers on the day / All Drinks are on Fran (non-members/partners welcome!).
Bring: A change of clothes (the Nordic walk is going to be walking based, stayng together as one group. So dress accordingly. If you want to do more of a workout on the day you can - Fran will be delighted to oblige!
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: XMASLUNCH5 to 07793 743324. |
 ULTIMATE NEW YEAR BOOT CAMPWIMBLEDON COMMON
10th - 21st JANUARY 2011
9.45am-11.45am (2 hours each Monday, Wednesday & Friday for two weeks)
GIVE YOUR BEST. FRAN'LL DO THE REST!
"Fran, I just wanted to thank you. The best thing [about boot camp] is I achieved my goals of toning up; increasing my all round fitness; and I even lost 6Lbs without making any drastic changes to my diet! I definitely intend to book another!"
Sam, 2010.
 Price: £199 (cash for non FSF Voucher holders) or 24 FSF Vouchers (that's as little as £144 on the FSF100 option! Anyone can buy vouchers to save money...and train all year round).
What's included: Nutrition Top Tips from a Qualified Dietitian, all equipment and water.
Who can join in? EVERYONE! Whatever your current fitness level we here to help you get even fitter, stronger and happier.
You need to bring: yourself! And some warm, dry clothes for before, during (it's January after all) and after each session. Plus some energy foods (e.g. banana, fruit bun, meusli bar)
Don't forget: BOOST YOUR RESULT EVEN MORE by attending a regular 1 hour group outdoor fitness class on a Tuesday, Thursday and Saturday (but take Sunday off J)!
More info: Fran's Boot Camp home page
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: UBOOTJAN11 to 07793 743324.
WHAT'S ON AT CAMP? Day 1: Fitness Assessment. Balance & Proprioception + CV.
Day 2: Muscular Strength & Endurance + Resistance Bands.
Day 3: Joint Strength & Stability + Nordic Cross-Training Tyre Pull.
Day 4: Theme: Muscular Strength & Endurance 2 + Medicine Balls / CV
Day 5: Theme: Balance & Proprioception 2 + Footspeed Ladders and Boxing
Day 6: Session Theme: Advanced Movement + 1/2 Foam Rollers
Everyday (after the session)... drinks are on Fran! Please note: the "What's on at Camp" session themes are subject to change prior to the event as is appropriate or necessary. LOOK AT WHAT YOU CAN ACHIEVE IN TWO WEEKS...
J Reduce weight and your body fat %
By following Fran's simple and healthy Top Nutrition Tips (we'll send you the pdf when you book, which was written by a Qualified Dietitian) previous FSF Boot Campers have lost 6lbs safely and bu having a lot of fun
J Gain strength and build friendships
Just like at Fran's regular weekly outdoor fitness classes you'll gain motivation and inspiration from training with like minded people with similar goals.
J Develop your core muscles and improve posture
We utilise all the latest research and knowledge on how best to structure a training programme, including things like when and how to employ resistance training? And leaving the core blasting session until last to get the maximum benefits.
J Look great and feel great
The season to be jolly...tra la la la la la la la has just finished. The decorations have been put away. So it's time to look forward to spring and summer...and treat ourselves to a little post-Christmas cheer by shedding a few pounds. Why's it good to build some muscle? Well too many to list here, but muscle burns more energy than fat when you doing NOTHING (!); gives you more energy and makes you feel great (the body goes on using more energy for 24 bours AFTER your workout finishes). Oh and did we mention it's great fun? Well you probably knew that.
J Improve performance and reduce your risk of injury...when on the piste
Fran's Ultimate Boot Camp is for everyone of all fitness levels and is a total body programme that delivers great all round results. But Fran loves skiing, so he's decided to include some great winter sports exercises that will not only make you fit but also perform better when on the piste! Whether you're a skier, a 'boarder or apres ski pro!! HOW TO PAY If you have already very wisely invested in your flexible FSF Vouchers we'll simply deduct them from your remaining account voucher credits. If you have run out or haven't yet discovered the joy of Fran Sirl Fitness Vouchers, and would like to pay by BACS or cheque please go to Voucher Prices & Benefits (our bank details are at the bottom of the page) for details.
Please read our Terms & Conditions before booking.
BOOK NOW! Email: fran@fransirlfitness.co.uk or TEXT: UBOOTJAN11 to 07793 743324. Fran'll do the rest! |
MARK, please donate at: 
It is evident that modern day living is often a source of back, hip and knee aches and pains. So why do we pick up so many niggling injuries that limit our performance and cause frustration? Considerable time is nowadays spent in static sitting positions at work, for example in front of a computer or in a car. This is met with compensatory short bursts of exercise shoehorned into busy lives and makes us vulnerable to musculoskeletal niggles. Individuals in previous societies balanced levels of activity throughout the day, with less time in static postures and few extreme bouts of exercise.
Your invited to join our annual Christmas Nordic walk and lunch (at The Dysart Arms, Petersham) on Sunday 5th December. Santa hats optional and Fran may or may not bring his guitar...
If you've not tried a group class yet 
