Fitness with Fran

I am a certified Pilates instructor as well as a Rider Biomechanics Coach.

Operating as usual

[07/28/21]   NEW live Pilates for the Overs 50s classes start in Capel Seion on 2 September.
The classes are at 1pm for one hour. No previous Pilates experience is necessary and the classes are suitable for anyone!
Due to Covid Restrictions attendance is limited, so if you are interested please PM me for further details.

Pilates at Home - Fran Griffith - Live Pilates Classes on Zoom 20/07/2021

Pilates at Home - Fran Griffith - Live Pilates Classes on Zoom

Don't forget the new 5-week Intermediate Course starts tomorrow at 6pm on Zoom. If you would like to join us you can sign up here: https://frangriffith.com/live-zoom-classes/#paid

Pilates at Home - Fran Griffith - Live Pilates Classes on Zoom Pilates at Home - Fran Griffith - Live Pilates Classes on Zoom

% Live Pilates Classes on Zoom - Fran Griffith 25/05/2021

% Live Pilates Classes on Zoom - Fran Griffith

If anyone is interested, there is still time to sign up for our next LIVE Zoom Pilates course- which starts tomorrow (26 May) at 6pm. The course is not Rider Specific, but all Pilates is good for Riders, The course runs for 4 weeks and all sessions are recorded, so you don't need to miss a class. To sign up visit: https://frangriffith.com/live-zoom-classes/

% Live Pilates Classes on Zoom - Fran Griffith Do you find it difficult to get motivated to exercise by yourself? If so join one of our live Pilates classes. Workout live with Fran and other class participants. Ask questions and get help with any problems, or difficulties that you may have.

20/04/2021

5 Day Workout April 21 - Fran Griffith

For those of you who enjoy short daily workouts - a new 5-day workout for April has just been posted on the website. Suitable for all levels, this course is both simple and effective. The course is part of the Premium Plus membership or can by brought as a one-off purchase.
https://frangriffith.com/5-day-workout-april-21/

5 Day Workout April 21 - Fran Griffith A simple and effective 5-day workout that is suitable for all levels. Do a class every day for 5 days, or repeat the series each week, for 4 weeks, to really see a difference. The classes are kept short, around 15 minutes or so, so that you can find the time to fit a workout […]

[03/25/21]   Day 4 of the challenge! How are you all doing?

[03/23/21]   The email for Day 2 of the Shape Up for Spring Challenge has just been sent out. The session today is a Whole Body Workout designed to get your blood flowing and give you a metabolic energy boost.
Please let me know if you enjoyed the class, and whether you found it easy, just right or too challenging.

Shape up for Spring - Fran Griffith 12/03/2021

Shape up for Spring - Fran Griffith

There is still time for you to sign up for the next FREE 5 Day Pilates Challenge - Shape Up for Spring.

The challenge starts on 22 March and every day from the 22nd to the 26th you will receive a link for a 15 minute(ish) pre-recorded Pilates class.

Research has shown that even just 15 minutes of Pilates a day can help make you fitter, stringer and more supple. To register for the challenge click here: https://frangriffith.com/shape-up-for-spring/

Shape up for Spring - Fran Griffith A FREE 5-day challenge to help increase your flexibility, improve your core strength, make you feel better and ache less.

Shape up for Spring - Fran Griffith 03/03/2021

Shape up for Spring - Fran Griffith

What with Lockdown and the cold weather keeping in shape has been the last thing on most of our minds recently. But now the days are starting to get longer, spring is just round the corner and there are hopes that the lockdown restrictions will soon start to be eased.

All this means that we will soon want to put on short sleeved tops, and think about getting into a swimming costume, or start to go walking, cycling or horse riding more! Which means we want to be more toned, more supple, a bit fitter and a bit stronger.

So get ready for the better weather with our FREE 5-day Shape Up for Spring Pilates Challenge.

You'll feel more energized, stronger, and fitter in just 15 minutes a day.

To sign up for the FREE 5-Day Challenge visit https://frangriffith.com/shape-up-for-spring/

Shape up for Spring - Fran Griffith A FREE 5-day challenge to help increase your flexibility, improve your core strength, make you feel better and ache less.

20/02/2021

The Side Clam

The Pilates exercise the “clam” (also known as side clam or clamshells) is a hugely popular exercise. Used in most pilates classes, it is great for toning and shaping the butt as well as for rehabilitation.

Named for the way your legs and hips resemble a clamshell when performing the movement, this exercise not only strengthens your buttocks, hips and thighs it also stabilises your pelvic muscles, tones your gluteal muscles, particularly the gluteus medius, and is good for rehabilitating lower back and knee problems. A study published in the Journal of Orthopaedic and Sports Physical Therapy found that the clam is one of the best exercises for helping with injury treatment and prevention and can help to reduce pain.

The three key muscles of the buttocks are the gluteus maximus, gluteus medius, and gluteus minimus. While the gluteus maximus is the biggest of the buttock muscles and the largest muscle in the body, the other gluteus muscles are just as important. In fact the importance of your gluteus medial can’t be overstated, as it’s responsibilities include hip stabilization, balance, and power. Strong medial glutes guide you through every step, stabilising you, propelling you, and protecting your knees and lower back from unnecessary strain by taking on much of the workload involved in lower body movement. That includes any side-to-side action that you might take in an agility workout. When these muscles are weak, other muscles have to compensate, which can lead to pain and injury, particularly in the knees or lower back. Most people don’t realise that the cause of most foot, ankle, and knee pain originates in the hips and creating balance in the leg and hip muscles helps to prevent overuse and injury!

The basic clam exercise is performed lying on your side, with the hips and knees flexed and feet together. The feet remain together, and the movement occurs at the hip joint with the cue to open the top knee up towards the ceiling and then slowly lower it back down again.
Setting up the exercise correctly is crucial to ensuring good technique and correct muscle activation. The hips should be perpendicular to the mat and flexed to approximately 45 degrees with the knees bent to approximately 90 degrees. This targets the correct parts of the gluteal muscles (posterior aspects). If you flex the hips too much (usually noted as beyond 45-60 degrees) the clam exercise is ineffective at targeting these gluteal muscles. It is also imperative that you ensure that the HIPS ARE NOT ROTATING. If your hips rotate or move, try lessening the range of motion.

Lie on your right side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on either your right arm or hand.
Draw your knees in toward your body until your feet are in line with your butt. Place your left hand on your left hip to ensure it doesn’t tilt backward. This is your starting position.
Keeping your abs engaged and your feet together, raise your left knee as far as you can without rotating your hip or lifting your right knee off the floor. The movement should be slow and controlled throughout. Up Slow/Down Slow

Continue for a total of 10 reps, and then do a further set before repeating on the other side.

For a full workout that shows not only the basic Side Clam but a host of variations, not to mention a myriad of other workouts, plese visit https://frangriffith.com/on-demand/

All classes and courses are available for individual purchase or part of the Premium Plus Membership.

25/01/2021

Half Hour Workout - on demand

A new half hour workout has just been added to our on-demand video library.

The class is suitable for advanced beginners or those of intermediate level. Most of the movements are not too difficult so anyone who has been doing Pilates for sometime, or who is reasonably fit should be able to manage most of the exercises. In addition to working on our posture, bottom and legs the session also includes movements that focus on the deep abdominal connection as well as the mobility of the spine.

To purchase the class or to view it as part of your Premier Plus membership: https://frangriffith.com/half-hour-intermediate-workout/

Fitness with Fran updated their website address. 23/01/2021

Fitness with Fran updated their website address.

Fitness with Fran updated their website address.

[01/23/21]   So 2021 has started and it doesn’t appear that Lockdown is going to end anytime soon. To help you get fitter and to beat the January blues we have added a 7-day Body Reset course to our on-demand video library. Suitable for all levels the Body Reset is designed to help you strengthen your core, become more supple and a little fitter and more toned. Each session is around 20 minutes or so, and can either be done separately on a daily basis or linked together to offer a longer workout.

The course is available as part of our Premium Plus Subscription or for individual purchase. Premium Plus members also get a whopping 25% discount of 1:1 live Personal Coaching classes.

Regardless of whether you’re a Premium Plus member or not, if you feel your Pilates journey has got stuck, or you have a particular problem that needs a little help book yourself a Personal Coaching Pilates Class on Zoom, and get your Pilates journey kick-started!

I look forward to seeing you on the mat soon.

1 on 1 Tuition - Fran Griffith 15/01/2021

1 on 1 Tuition - Fran Griffith

NEW for 2021
You can now book a private 1:1 Pilates session on Zoom.
https://frangriffith.com/1-on-1-tuition/

1 on 1 Tuition - Fran Griffith I am pleased to be able to offer 1 on 1 sessions using Zoom. These classes allow me to focus all my attention on one student. Maybe you’re new to Pilates and want to try a session before joining a group class. Maybe you have joint, or muscle pain and would like some Pilates exercises […]

14/01/2021

On Demand Pre-recorded Pilates Courses - Fran Griffith

For those of you who missed it, or for those of you who would like to do it again, the 5-DAY TONE UP FOR 21 course is now available on the website for either individual purchase or as part of your
Premium Plus subscription. https://frangriffith.com/on-demand/

On Demand Pre-recorded Pilates Courses - Fran Griffith These multi session Courses and individual session Classes are pre-recorded allowing you to access them whenever and wherever you want.

05/01/2021

On Demand Pre-recorded Pilates Courses - Fran Griffith

Well if you have been doing the Tone up for 21 Challenge, well done - you have reached Day 5. The last 2 days have been more challenging, but hopefully equally as enjoyable. You have until this Sunday (10/1) to watch, re-watch and catch-up on any of these classes - then they will be added to our Premium Plus library.
If you have enjoyed these last 5 days (and I hope you have) you may wish to continue your Pilates journey. If you need a little motivation to "do" a class and want some "hands-on" feedback and instruction you can chose from our Beginners, Intermediate or Horse Riders LIVE Zoom classes. For more information and to sign up visit: https://frangriffith.com/live-zoom-classes/

Alternatively if you like the "shorter" style classes and the ability to watch, pause and re-watch a class whenever you want our Premier Plus Membership has a library of over 100 classes and courses to chose from (with more being added every month,. To find out more and sign up visit: https://frangriffith.com/on-demand/

On Demand Pre-recorded Pilates Courses - Fran Griffith These multi session Courses and individual session Classes are pre-recorded allowing you to access them whenever and wherever you want.

03/01/2021

% Live Pilates Classes on Zoom - Fran Griffith

So, Day 3 of the 5-Day Tone up for 21 Challenge - with the emphasis on the upper body. How has everyone done?
And don't forget, if you are enjoying the classes, you can now sign up for a LIVE Zoom 4-week course. There is Beginners, Intermediates and Riders to choose from. https://frangriffith.com/live-zoom-classes/

% Live Pilates Classes on Zoom - Fran Griffith Do you find it difficult to get motivated to exercise by yourself? If so join one of our live Pilates classes. Workout live with Fran and other class participants. Ask questions and get help with any problems, or difficulties that you may have.

Tone up for 2021 - Fran Griffith 29/12/2020

Tone up for 2021 - Fran Griffith

If you are looking for a nice gentle introduction to Pilates for 2021 there is still time to join the FREE 5-day challenge Tone Up for 21. You can do that by signing up here https://frangriffith.com/tone-up-for-2021/
If you are looking for something a little more challenging you could always consider adding the Plank Challenge I ran last January. The numbers in brackets denote how long you hold the movement for (ie (20) = count of 20 or as in Walking Plank (5) the number of reps.
Day 1 - Standing Forward Fold (20)
Day 2 - Standing Forward Fold (20), Downward Dog (20)
Day 3 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (10)
Day 4 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (15)
Day 5 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20)
Day 6 - REST DAY
Day 7 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (5)
Day 8 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (10)
Day 9 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (15)
Day 10 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20)
Day 11 - REST DAY
Day 12 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (5)
Day 13 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (10)
Day 14 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (15)
Day 15 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20)
Day 16 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (5 per leg)
Day 17 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (10 per leg)
Day 18 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (15 per leg)
Day 19 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg)
Day 20 - REST DAY
Day 21 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (5 per side)
Day 22 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (10 per side)
Day 23 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (15 per side)
Day 24 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side)
Day 25 - REST DAY
Day 26 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side), Single Arm Plank (5 per side)
Day 27 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side), Single Arm Plank (10 per side)
Day 28 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side), Single Arm Plank (15 per side)
Day 29 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side), Single Arm Plank (20 per side)
Day 30 - REST DAY
Day 31 - Standing Forward Fold (20), Downward Dog (20), Forearm Plank (20), Straight Arm Plank (20), Walking Plank (20), Leg Raise (20 per leg), Shoulder Tap (20 per side), Single Arm Plank (20 per side) and then either Bird Dog (10 per side) or 10 Press Ups.

Tone up for 2021 - Fran Griffith A FREE 5-day challenge to help increase your flexibility, improve your core strength, make you feel better and ache less.

Tone up for 2021 - Fran Griffith 27/12/2020

Tone up for 2021 - Fran Griffith

A NEW YEAR and a NEW YEAR’S RESOLUTION for a NEW FITTER YOU?
You can improve your fitness, suppleness and flexibility and ache less with our FREE 5-Day Tone-UP for 21 Pilates Challenge.
Commencing on 1 January the challenge will comprise of a daily 15 minute workout.
The challenge will be suitable for anyone, regardless of their level of fitness.
Interested? For more information and to sign up visit https://frangriffith.com/tone-up-for-2021/

Tone up for 2021 - Fran Griffith A FREE 5-day challenge to help increase your flexibility, improve your core strength, make you feel better and ache less.

Videos (show all)

The Side Clam
Half Hour Workout - on demand
LIVE ONLINE PILATES CLASSES
LIVE PILATES CLASSES ON ZOOM
The Psoas
Day3  #pushup challenge
Problems with Tight Hips
The Key Key Principles
I have just added two exciting new classes to the website. The first is a 20 minute session covering a whole lot of vari...
One of the most common problems I see with riders when I am doing Posture Assessments and Awareness Clinics are tight hi...
Postural HabitsAs we grow older most of us start to find we are feeling the odd twinge here or there, we are a little st...

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