FRAME opened its doors 10 years ago by founders Joan Murphy and Pip Black who wanted to create a space where working out is fun and not such a chore. Now, Frame offers over 1,300 classes across 7 locations in London and has a YouTube channel so you can even workout at home. Classes range from pilates and barre, to dance and rebounding – there really is something for everyone!
We’ve spoken to the founders Joan Murphy and Pip Black to find out everything we need to know when it comes to exercise – from the best time of day to work out to how to stay motivated...
Morning workout or evening exercising?
‘We would say whenever you can fit in a workout is great. We all have crazy busy lives and it’s really easy to set ourselves up for failure by setting goals that we realistically won’t be able to achieve.’
‘So, whenever you manage to fit in exercise that's the perfect time for you. Even if that means getting off the tube a couple of stops early and walking the rest of the way, it all counts. If you can fit in a morning workout the bonus is that you’ll benefit from the sweet endorphins for the rest of the day!’
How much exercise do you do each day?
‘Being busy mums and business owners, this can vary massively depending on schedule. We like to move our bodies everyday even if it’s jumping on a city bike between meetings or running after the kids to get them out the door on time.’
‘When schedule allows it’s great to get to a class at FRAME. The great thing about FRAME is that we can choose a class to suit our moods on any particular day. If we haven't had as much sleep as we’d like getting into a yoga or Pilates class is the best option. Alternately, if we need to let off steam or boost energy boxfit or rebounding would be the perfect choice. Working with your body and not against is key to avoid burnout.’
If someone only had 20 minutes a day to exercise what would you suggest they do?
‘This is often the case for people and it’s important to note that you can actually achieve quite a lot in 20 minutes. Body weight exercises that you can do literally anywhere are perfect for this. Squats, burpees, planks and running on the spot are all great ways to get your heart rate up and body moving.’
Check out the YouTube (moveyourframe) channel for lots of quick at home style workouts.
What makes your class unique/different to other gym classes?
‘When we started FRAME 10 years ago we set out to disrupt the old fitness model that played off people’s insecurities and the mindset that the only reason you’d want to work out would be to burn calories in the dinner and wine you’d had the night before. We wanted people to move their bodies because it made them FEEL good first and foremost.’
‘We created a timetable that was completely varied as we know that mixing up your training routine is best for your mind and body. Some of our most infamous classes include ‘Bend it like Barbie’, ‘Beyonce for Beginners’ and ‘Ass and Abs’. We created a place where people could move to change their moods. We now have 7 studios across London with classes specialising in Fitness, Yoga, Barre, Dance and Pilates.’
How do you drag yourself out of bed and to the gym when you really CBA?
‘This is a little easier to do when your business is the fitness studio as you will be going there anyway. But on the days that it’s a struggle it’s important to remember the benefits of making it happen.’
‘A trick that we use is putting your alarm clock on the other side of the room as when you have to get out of the bed to knock it off you’re less likely to get back into the bed!’
What’s the one exercise you just can’t do?
Joan states ‘as a former track cyclist I just can’t do spinning! Nothing beats being out on the road on my bike so spinning is a no go for me. I get my cardio fix from Rebounding classes which are easier on the joints and dare I say it much more fun in my opinion anyway! Not only is it fun the health benefits are amazing, it’s incredible for the lymphatic system which pumps blood around the body. Your body can’t do this naturally and it’s a really important part in keeping everything working the way it should.’
How do you think Instagram/YouTube tutorials has changed the way we exercise? Do you worry that misinformation around exercise spreads on social media if people aren’t coming to classes or seeing proper PTs?
‘I think it’s great as it has made working out more accessible to people who would otherwise not be able to get moving or people who travel a lot and can now log on and get moving from literally anywhere.’
‘The downside is that people who are not qualified professional trainers can post content that can be misleading. It’s important that you do the research into these people that you are following and make sure that you question something that doesn’t seem quite right.’
‘While YouTube can be useful you can’t beat being in a class or with a PT, they can correct technique and keep you safe and motivated. A bit of both is preferable!’
Do you think women more women are training in traditionally ‘male’ ways (i.e. weight training rather than cardio)?
‘I think more people are working out than ever before and with that there is more information available. We now know that lifting weights is not just for men and will NOT make you bulky as previously thought. In fact Dr Rangan Chatterjee has said that lean muscle mass is one of the the biggest indicators of how our healthy your body is. Also we know that it can help to protect from osteoporosis. We have a class called FRAME Lift which we launched 2 years ago and our Framers say that it makes them feel like a superhero!’
How would convince someone who had exercise class phobia to come to one of your classes?
‘The funny thing about classes is that genuinely nobody is looking at anyone else as they are just focusing on what the instructor is doing and thinking of themselves! In fact, on a traditional gym floor people have more time to be looking at what others are doing.’
‘Classes are also an amazing way to motivate yourself as you really do feed off the energy of other and everyone is in it together which is nice! All you have to do is show up and the instructor will do the rest, total win.’
What’s the one thing you should have at home to work out with if you really don’t have the time or money to go to the gym?
‘We would have to say a set of resistance bands without a doubt! They are the most versatile, compact, budget friendly and dynamic piece of equipment which can be stored and taken anywhere plus you can do almost any kind of workout with them!’
How can we turn our January fitness fad into a genuine habit?
‘This one is simple, find something that you really love to do and it will become a habit. The best workout for you is the one you turn up to. So, if you dread the treadmill, sack it off and get yourself to a Rebounding or dance class. There are so many amazing ways to work out now!’
How do you maintain your motivation when it’s dark, cold and miserable out?
‘Get a friend on board so you will have your accountability buddy!’
What’s the one surprising piece of kit you really rely on?
‘The best piece of kit we rely on is actually Magnesium. It comes in a spray or flakes for the bath and it really is the dream product. It helps with muscle recovery, you sleep better and it works wonders on the nervous system.’