Framework Well (2026)

04/01/2025

Exciting News for 2025!

I’ve expanded my nutrition practice and I’d love for you to be part of the journey!
tea is where I’m sharing a deeper look into holistic health, metabolic balance, and how to build strength and resilience for life. It’s all about empowering you with tools to feel energised, strong, and truly well- without extremes or overwhelm in a way that sets you up for every season of your life. As you know I’m passionate about building a framework that you can lean on to find and maintain a deeper health and balance.

Come join me as I dive into:

• Simple nutrition strategies for lasting health
• Hormonal and metabolic balance
• Strength-focused wellness
• Building a strong mindset

Follow .tea and be part of a grounded, supportive space focused on real health for real life & real people like you and me.

01/01/2025

Happy New Year! From my tribe to yours. May it be a blessed & beautiful year ahead. #2025

13/12/2024

Healthy fats are not just an energy source; they are foundational to cellular health, injury prevention, and peak performance. For adolescent and professional dancers alike, a diet rich in the right fats ensures they build a resilient body, recover faster, and dance stronger.

04/11/2024

🌟 Exciting Announcement for Dancers in SA! 🌟

I’m thrilled to share that I’m launching my Sports Nutrition for Dancers Workshop series for 2025, specifically designed for Dancers age 12 & up! Calling all Dancers & Teachers/Trainers in the Western Cape, KZN & Gauteng. If you would like to enhance the education and holistic training of your students, let’s connect to schedule a Dance Nutrition workshop at your studio.

Why individual studios? Each studio has its own unique energy, and smaller groups allow for deeper conversations and tailored education, maximizing the value for your dancers.

These workshops go beyond my typical Dance Nutrition conferences; we focus on practical applications of nutrition strategies that fit into daily routines. My goal is to empower our students in their training, recovery, and long-term health in a way that makes sense to them.

As a registered Nutritional Therapist (BSC N.T. Uni. West London) specializing in metabolic and hormonal health, and a former dancer myself, this topic is especially close to my heart. It’s crucial for our artistic athletes to fuel their training intentionally, optimizing growth, strength, and resilience while minimizing injury risks.

If you’re interested in hosting a Dance Nutrition Workshop at your studio, or if you’d like updates on workshop and conference venues across South Africa, visit frameworkwell.com to book and register.

Coming Soon- Stay tuned for more details on upcoming workshops in Women’s health coming in the new year!

03/11/2024

It’s all about balance. What does it take to achieve a good foundation of health & strength? A portion “palm size” of protein, a thumb size of healthy fats, a fist of wholesome carbs and plenty of colourful/rainbow veg & fruit. 3 times a day as a starting foundation. Plus add in additional nutrient dense mini meals where needed around training & according to your cycle (because sometimes our body just needs more nutrition). The key is to start listening to and honoring cues from within your body. Identify the difference between hunger & craving. 80% natural foods to satisfy true hunger and some space for fun foods in moderation. Life is short- let’s live it well. Walk 5-10k steps and eat day, train heavy 3 or 4 x 30 mins per week with a 10-20min incline all warm up. At least 1 mobility/stretching session- and that’s enough for a good level of health👌. More if you have energy😉. Plenty of H2O.

22/10/2024

The beauty of eating plants. The Beauty of Eating Plants: Fueling Your Body with a variety of foods.
Eating a plant-centered diet doesn’t mean you have to avoid animal products; rather, it’s about prioritizing a wide array of colorful plants packed with micronutrients. Remember, nutrients are information—they activate the code of how our cells generate energy and function. Here are five key benefits of including more plants in your diet, especially if you’re training regularly:

1. Gut Health: Plant foods are rich in fiber, which feeds beneficial gut bacteria. A healthy gut microbiome is linked to improved digestion and nutrient absorption so that your body has all the tools it needs.
2. Radiant Skin: Fruits and vegetables are packed with antioxidants, vitamins, and minerals that promote healthy skin. Nutrients like vitamin C (found in citrus fruits) and beta-carotene (in carrots) help combat oxidative stress.
3. Body Composition: Plant-based diets are typically higher in volume and high in nutrient density, which helps keep you feeling satisfied managing leptin and ghrelin the hunger and satiety hormones. Consuming whole foods like legumes, whole grains, and leafy greens helps achieve and maintain a healthy body composition.
4. Energy Levels: Regularly training demands energy. Plants provide complex carbohydrates that release energy slowly, keeping you fueled throughout your workouts and training sessions, enhancing performance and endurance.
5. Hormonal Balance: For women, especially, maintaining hormonal balance is crucial. Phytochemicals in plants can support hormone regulation and promoting overall well-being.

14/10/2024

Why Holistic Training & Nutrition Are Essential! For dancers, it’s not just about technique—it’s about fueling the body and training smart! A holistic approach integrates nutrition, strength, and mobility, creating a foundation for peak performance, longevity, and injury prevention. Here’s how:

1️⃣ Nutrition-Fuel the body with balanced meals that support energy demands, muscle recovery, and overall health. Prioritize proteins for repair, carbs for energy & Gut health, and healthy fats for joint health.

2️⃣ Strength Training-Build muscular endurance and power to enhance movements, support alignment, and protect against injury. Focus on lower body strength and core stabilization.
& Pilates, along with targeted resistance training
3️⃣ Mobility & Flexibility-Maintain a full range of motion to execute movements safely and reduce muscle stiffness. Incorporate dynamic stretching and targeted mobility work.

4️⃣ Rest & Recovery-Don’t skip the downtime! Proper sleep and active recovery are essential for rebuilding and maintaining performance.

Together, these pillars create a balanced framework that supports a dancer’s physical and mental resilience. Train, fuel, and recover holistically to dance at your best!

10/10/2024

Im all about understanding the science of how to take care of our bodies on a cellular level. How often do we hear the advice but we don’t necessarily understand the reason behind it? Well let’s talk inflammation. Did you know that inflammation is a natural part of your body’s recovery when training hard, whether it’s along session in the studio or resistance training. While it’s often seen as negative, inflammation is actually your body’s way of protecting and healing itself after exercise stress. But here’s the catch: we can help manage inflammation through smart food choices!

Foods rich in omega-3 fatty acids like salmon, chia seeds, and walnuts have been shown to reduce the production of inflammatory cytokines. Antioxidants from berries, spinach, and sweet potatoes can neutralise free radicals, protecting your cells from damage.

Curcumin, found in turmeric, inhibits NF-kB, a molecule that triggers inflammation at the cellular level. By incorporating these anti-inflammatory foods, you’re giving your body what it needs to recover faster, perform better, and build strength sustainably!

09/10/2024

This weekend I shared this idea that Dance is a way of being, rather than something we do. Being a dancer spans over decades of our lives and becomes a big part of our identity. It’s a beautiful thing. Even beyond the studio. Do you agree? My encouragement is to tap into that identity and build a Dance Health Framework for Nutrituon & Training that supports your body both inside and outside the Dance Studio. Health, resilience and strength is build over time. It takes Commitment, passion, consistency, discipline and showing up day after day to see growth and gains in what you are working towards.

08/10/2024

It doesn’t always have to be inspired, fancy or Instagram worthy- most of the time it’s just functional. Think about how often we need to eat food as humans (every day, multiple times a day)- as an athlete? Even more often. Why? So that we can replenish nutrient stores regularly. Take the opportunities that aren’t necessarily memorable, like the every day breakfast, pre training snack, post training recovery snack, to check the nutrients boxes with foods that offer your body tools to work optimally- think about what that snack is made up of and how it will serve your body and your mind, yes they can still be fun and still be delish, these regular fuelling intervals may just be more simple to prepare quickly on repeat.

08/10/2024

As a nutritional therapist and trainer I can’t tell you how excited I am to see a shift in the dance world, where we are starting to value and strive for strength, health and resilience. Dance is an athletic sport that requires artistic finesse. It’s a tall order and a big ask from these performers! So preparing our bodies from an early age with 1- An intentional and balanced nutrition plan & knowledge that optimises for a deep nutrient profile plus 2- a framework of strength & fitness training to improve bone density, muscle condition = more stamina, strength, resilience, less injury, improved recovery, more joy and freedom in food, your body and movement= a happier healthier longer career as a dancer. Thanks and for bringing light and energy to this space. I’m so excited to be a part of this shift 💪🩰

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Framework Well

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22/10/2024

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