Sandra Franco - Movement Specialist

And just like that… my last day of training at Body Control Pilates. 🤍

This has been one of the most intense courses I’ve undertaken in many years — physically, mentally and technically.

Going back to the fundamental principles of Pilates has been both challenging and incredibly valuable. Sometimes, going back to the foundations is where the deepest learning happens.

I feel incredibly lucky and blessed to have had the opportunity to train at Body Control Pilates, surrounded by such knowledgeable teachers and immersed in a method I have so much respect for.
Tired, challenged, inspired… and very grateful! ❤️

☀️ SUMMER CLASSES ARE LIVE! ☀️

The August timetable is officially up on the website and ready for you to book!

We are keeping the movement going for two weeks mid-August (from August 10th to 22nd), and all classes are Open Level—meaning absolutely everyone is welcome! 🙌

And here is what I’m up to before then... 🤓👇

From July 30th to August 9th, I am putting myself through my paces with two intensive training courses up in London! I'll be learning from early morning to late evening, which means I will be completely away from my laptop and my email will be firmly set to 'Out of Office' (translating to: "Sandra is currently being put through her paces, please leave a message" 😂).

So, if you have any questions and want to secure a slot before I temporarily vanish into study mode, drop me an email as soon as possible! Or, you can simply head straight to the link in my bio and book your spots directly on the website. 💻✨

Let’s make it a fantastic August of movement!

☀️ Final week before our summer break! ☀️

Let's finish the term strong! 💪✨

Here's this week's class availability:

🌿 Monday • 6:45pm – Full

🌿 Tuesday • 9:30am (Senior Pilates) – Full • 6:20pm – 2 spaces • 7:30pm – 2 spaces

🌿 Wednesday • 6:20pm – 2 spaces • 7:30pm – 3 spaces

🌿 Thursday • 9:30am – 1 space • 6:50pm – 1 space • 8:00pm Barre – 1 space

🌿 Friday • 9:30am – Full

🌿 Saturday • Barre – 3 spaces • 9:00am Pilates – 2 spaces

🌞 Don't worry—we're not disappearing for the whole summer! Summer classes will be running 10th–22nd August, and bookings will go live on the website this Wednesday, 15th July.

If you've been meaning to squeeze in one more class before the break, now's your chance! I can't wait to see you in the studio this week. 💙

The perfect Monday!

1️⃣ Congrats to England win! 🥳

2️⃣ I finish teaching exactly in time for Portugal game tonight (😬)

3️⃣ My English dog still thinks he is Portuguese. 🤫 Shhh, don't break his heart.

Força Portugal! 🇵🇹 💪🏻

remember:

Let's look past the algorithms and talk about actual clinical science. 🧬👇

If you’ve seen fitness influencers claiming your bones will turn to dust unless you’re lifting heavy gym barbells, you’re looking at a calculated marketing tactic. Fear-mongering is engineered to create anxiety and drive sales.

The clinical truth? Your bones do not read fitness dictionaries. They respond to mechanical force, not the material origin of a load. Through cellular biology (mechanotransduction), we can stimulate bone growth safely and intensely on the mat without crushing spinal compression.

Swipe through to unpack:
🔬 The cellular biology of bone remodeling.
🧮 Gravity-based weights vs. elastic resistance.
🧔 Why bone health is a human issue (1 in 5 men over 50 will fracture).

🛑 A Note to the Fitness Industry: The traditional fitness sector is clearly feeling threatened by the exponential growth of Pilates Reformer studios worldwide. But please know: there is room for everyone.

Slagging off entire disciplines doesn't make your method look superior; it just exposes inexperience and insecurity. Stop competing for profit from a space of "lack." When we operate from scarcity, we attack others. When we operate from integrity, we realise our methods are complementary. True strength training and clinical movement can—and should—coexist.

Always question what you read online—including my words. Science isn't static; it adapts as we learn. Stay curious, and let’s get to work.

📲 Link in bio to read the full article: "The Science of Strength."
(https://www.sandrafranco.co.uk/post/the-science-of-strength-sifting-through-the-social-media-noise)

Explore the science behind my 'Signature Warm-Up' and why I've prioritised the same sequence for years. See link in bio an or below.

From the neurological benefits of our relaxation phase to the research of Dr. Tara Swart, learn how we use 'active rest' to lower cortisol, stimulate the Vagus nerve, and prep the brain for the precision of Pelvic Tilts.

Discover why Pilates isn't just a workout-- it's a moving meditation for mental and physical longevity.

https://www.sandrafranco.co.uk/post/the-science-of-the-signature-warm-up-why-i-repeat-relax-and-realign

WE ARE BACK! 🧘✨

After a wonderful Easter break, it’s time to shake off the holiday fuzz and get back to movement! I am so excited to see you all back in class starting today, April 10th. Our first week back is all about Foundations. We are stripping it back to focus on:

Body & Mind Connection: Reconnecting with how we move.

Core & Centering: Finding our powerhouse.

Breathing: Oxygenating the body for an efficient, powerful flow.

Concentration: Using deep focus to switch off the "outside noise" and listen to what our bodies truly need.

Taking this much-needed time for ourselves isn’t just about the physical workout; it’s about centering ourselves to take care of our central nervous system. In a busy world, these 60 minutes on the mat are your ultimate reset button. 🔌🌱

📅 Important Schedule & Booking Update:

Because of our Easter and May holiday breaks, both April and May are shortened months with 3 weeks of classes each.

April Sessions: Currently running! Limited individual slots are still available on the website—grab yours before they’re gone.

May Sessions: May classes will be released on the website on Friday, April 24th.

💡 A Note on Booking: Due to the shorter schedules, I am are running Individual Class Bookings for both April and May. This gives you the flexibility to pick the dates that work best for your spring schedule!

🔗 Book your mat here: https://www.sandrafranco.co.uk/book-online

Let’s make these three weeks count. I’ll see you at our West Wickham and Norman Park sessions!