http://www.prettyhealthful.com/

Pretty Healthful, Constantia, Constantia (2026)

22/02/2026

Some dreams take years…

Four years ago I wrote:
“One day I will ride the Cape Epic.”
I didn’t know how.
I didn’t know when.
I just knew I would.

I kept dreaming.
I kept believing.
I kept showing up.

Three weeks ago — the call came.
An entry.
A partner.
I am riding the

The past weeks have been an emotional rollercoaster — excitement, doubt, joy — all at once.
Underneath it all?
Calm.
Trust.
The quiet knowing: This is meant to be.

Physically, I’m not perfectly prepared.
Short notice. Not the ideal training block.
But mentally?
I feel strong.
Strong enough to suffer.
Strong enough to adapt.
Strong enough to trust I will make it work.
And brave enough to take on something bigger than anything I’ve ever done — without knowing the outcome.

That is growth mindset.
This race won’t define me — how I handle challenges and setbacks will.

I couldn’t have asked for a better partner:
Strong, courageous, kind — a two-time Epic finisher who truly inspires me.
Lining up with her reminds me what courage, joy, and determination look like — for me, and for every woman chasing her own dream.
And the best? She knows, believes in, and proudly represents the Trail Angels brand.

Because taught me something far bigger than racing.
They taught me to believe in my dreams — even the ones that feel too big.
To choose courage over comfort, curiosity over fear, growth over ego.
To see challenges as invitations to rise, adapt, and learn.
Trail Angels have empowered hundreds of women to chase their dreams, grow through challenges, and discover the courage they didn’t know they had.
Their work changes lives every day, and I’m so proud to represent this incredible brand at the Epic.

A big thank you to .southafrica and the initiative.
Your support makes dreams like mine possible.

Not every woman will line up at the Epic.
But every woman can follow her dreams — in cycling, in life, in whatever challenges she sets herself.

Courage isn’t about the outcome.
It’s about daring to try.

Believe in your dreams.
Stay curious.
Be adaptable.

Growth happens when you step up and show up.

I have come full circle.
Let the games begin. 🔥

20/10/2025

Grateful hearts, rocky trails, and soulful moments. 🌿🚵‍♀️
 Our Mindful MTB Retreat was more than a ride — it was a journey inward.
 A chance to find space to be, to connect with nature, with each other, and with ourselves — all nourished by movement, stillness, and delicious, wholesome food. 💚

🥗 Slide 1 and 2: Nourishing and delicious plant-based food. Thank you for the soul bowls .merrett.ceramics
 ⛺️ Slide 3 and 4: - the perfect setting: peaceful, close to nature and so incredibly beautiful

👙 Slide 4 and 5: Our favourite swim spot at Kliphuis

🚴‍♀️Slide 6 and 7: cycling in the - what’s not to love?

🧘‍♀️Slide 8: pilates and stretching on the grass

💜🩷 Slide 9 and 10: Thank you, Nikki , for another amazing collaboration: sharing our passion for mountain biking, nature, and conscious living, and inspiring women to live a life that feels balanced, connected, and joyfully nourished. ✨

26/07/2025

.
If you’re nodding “yes,” then this is your sign to join my 21-Day Health Challenge (4–24 August)! 💚

Learn how a plant-based eating style can improve your mood, boost your energy, and set you up for a healthier life — one that actually feels good.

✨ Supportive community
✨ No guilt, no pressure
✨ Just real food and realistic progress

🔗 link in bio

06/06/2025

Lifting weights does more than build muscle — it helps regulate blood sugar, boosts your metabolism, protects brain health, supports your heart, prevents injury, and builds the strength you need to stay independent as you age.

It’s one of the most powerful things you can do for your long-term health.

So if I could give you one piece of advice:
just start. 🏋️‍♀️

Whether it’s once a week, three times a week, at home or in the gym — do what you can maintain.

Just do it. Your body will thank you. 💪

03/06/2025

Winter can make it easy to turn inward — but that’s when connection and belonging matter most. 💛⁠
⁠
Connection is an essential human need.
⁠
Where do you find your connection this winter?
I’m grateful to have found the — a kind of community that doesn’t ask you to change, just to show up as you are. We ride, we laugh, we cheer each other on. And in those muddy, sunlit, or freezing mornings, we remind each other: you don’t have to fit in to belong.⁠
⁠
New blog up now about connection, belonging, and the quiet power of showing up — even in the cold. ❄️🚴‍♀️💫⁠
⁠
Read it here → link in bio

02/06/2025

Winter Tip No. 4 ❄️

🥣 Eat Soups

There’s something undeniably comforting about sitting down to a warm bowl of soup in winter — it’s like a hug for your insides. But beyond the cozy vibes, soups are also a powerhouse of nutrition and one of my favourite ways to nourish both body and soul when the weather turns cold.

Soups are my winter go-to for an easy way to pack in fibre, veggies, and goodness we often miss in busy weeks.

I love topping mine with h**p or pumpkin seeds for that protein + fibre boost 💪

Right now I’m testing recipes for my upcoming 21-Day Winter Health Challenge, and soup is 100% on the menu.
Spiced roasted cauliflower, creamy tomato-cashew, or spinach & parmesan… the list is deliciously long 😋

If you’re looking for new ideas, accountability, and a bit of inspiration to feel good this winter…

✨ Join us! Details in bio.

01/06/2025

Winter Health Tip No. 3 ❄️
 This one’s personal — I lead weekly interval sessions for the Trail Angels, and while they’re short and sweaty, they’re also one of the best ways I know to feel strong, clear, and alive in winter.

Interval training isn’t easy, but it works — for fitness, for resilience, and for that post-ride high I keep coming back for.

✨ Read the full blog for why I love it and how it supports both sport and everyday wellbeing. Link in bio!
 

29/05/2025

This winter, I’m choosing discomfort — on purpose.

❄️�Cold plunges have powerful benefits: they boost metabolism, activate brown fat, improve insulin sensitivity, and teach your body how to handle stress — both physical and mental.

From better cold tolerance (hello warm hands 🙌) to a calmer nervous system, the transformation is real.

If you're curious why I, a self-proclaimed cold sissy, am diving in this winter — read the full blog.
Link in bio 💙

My favourite cold water plunge spot is the Dalebrook tidal pool in Kalk Bay opposite - amazing coffee afterwards guaranteed.

29/05/2025

Winter is on our doorstep ❄️ and that means it’s time to take care of our bodies in smarter ways.
Over the next few days, I’ll be sharing my Top 5 Winter Health Tips — simple, powerful ways to feel strong, nourished, and grounded through the colder months.

Because winter wellness is more than staying warm - it’s staying well.

Tip #1 is coming soon… stay curious and stay tuned 👀✨

26/04/2025

Matcha has been part of Japanese tea ceremonies for over 800 years — a symbol of mindfulness, presence, and health. 🍵✨

How it's made:
Matcha is produced by shade-growing green tea plants for several weeks before harvest. This boosts chlorophyll and L-theanine levels, giving matcha its vibrant green color and calm-focus benefits. After harvest, the leaves are steamed, dried, and stone-ground into a fine powder.
Unlike regular tea, you drink the whole leaf, maximizing your intake of antioxidants like EGCG — known for supporting heart health, metabolism, and gut health.

Matcha vs. Coffee ☕️ vs 🍵:
While coffee delivers a quick, sharp caffeine spike (and often a crash), matcha provides a gentler, sustained energy boost.
Thanks to L-theanine, matcha promotes calm alertness, helping you feel focused and energized — without the jitters or energy dip.
It’s a cleaner, more mindful form of energy — perfect for steady endurance and mental clarity.

But not all "matcha" is created equal.
Today, you’ll find matcha everywhere — in lattes, chocolates, energy bars, even ultra-processed foods (UPFs).

👉 Important:
When matcha is added to high-sugar snacks and heavily processed foods, its benefits are lost behind additives, sugars, and artificial flavors.
Green doesn’t always mean healthy.

✅ To experience real matcha benefits, choose pure, ceremonial-grade matcha — and enjoy it whisked into water or plant milk, just like the ancient ritual intended.

✨ Real matcha = real nourishment.

01/04/2025

There is freedom in realizing that your journey is yours alone.
You don’t have to measure your progress against anyone else—just celebrate how far you’ve come.

Some days, being your best might mean pushing your limits; other days, it’s simply showing up.
Both are victories.

Embrace where you are today, honor your achievements, and keep growing in your own time, in your own way. 🌿✨🪷

02/03/2025

There’s been a lot of hype around protein lately.

🍫 Nearly every food package boasts health claims, highlighting how rich it is in protein.
While protein is crucial for health, its strong link to fitness and well-being is often amplified by trends and marketing.

🍖In reality, most people in developed countries are already meeting or exceeding their daily protein requirements. Unfortunately, the protein hype sometimes drives people toward diets heavy in animal products, assuming these are the only sources of protein.
This can lead to deficiencies in fiber, which is linked to various health challenges and increased risk for chronic diseases.

🌱Choosing protein mostly from plant sources not only helps prevent overconsumption of protein—often associated with metabolic issues—but also naturally boosts fiber intake, improving gut health and overall well-being.

🏋️‍♀️ So yes, protein is important. We all need it, especially active individuals and women in perimenopause who need to ensure they’re getting enough.

🌍💚 But it’s absolutely possible to follow a balanced plant-based diet, meet all your protein needs, and protect your health and the planet at the same time.

Pretty Healthful

22/02/2026

20/10/2025

26/07/2025

06/06/2025

03/06/2025

02/06/2025

01/06/2025

29/05/2025

29/05/2025

26/04/2025

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02/03/2025

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