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Workout and Refuel with Frame Studios

posted on Saturday, 14th January 2017 | find under Fitness, Nutrition
31 days to fit

Meet Frame

frame studios gedeGede wears the Upbeat Bra and Zero Gravity Leggings

Frame Studios are on a mission to make sure keeping fit and healthy never feels like a chore. Known for our feel-good, energetic and fun-filled classes, their two signature workouts will have you sweating or stretching it out like it's 1999. Created by Pip Black and Joan Murphy to form a more positive approach to health and fitness, their four studios in Shoreditch, Queen's Park, Victoria and Kings Cross are far more than just your regular gym session, with a wide choice of classes (from Music Video to Yin Yoga), a store with handpicked gems and a Fuel Bar stocked with healthy treats.

To help you kickstart your New Year with a boogie, Frame have not only shared two delicious post-workout recipes, their trainer Gede is on hand to take you through a sweaty workout. A professional dancer known for her high energy classes,
she gives the word “burn” a whole new meaning.

Protein Pancakes Recipe

Makes 12 smaller 2.5 inch pancakes; pour more batter in the pan per pancake for larger sizes.

frame protein pancakes recipe

50g (1/2 cup) ground almonds
50g (1/2 cup) gluten free flour
1 cup rice milk (or other milk of your choice)
1 tablespoon chia seeds or ground flaxseed
1 tablespoon vanilla protein powder
1/2 teaspoon ground cinnamon
2 smashed ripe bananas
2 eggs


Heat a skillet over high heat while you mix the batter.

Throw the banana and eggs into a food processor and blitz together.

Mix dry ingredients in a separate bowl.Then slowly whisk the banana and egg mixture into the dry ingredients, before adding in the rice milk slowly and whisking until you have a batter consistency.

Pour desired amount of batter on your pan, which should now be very hot.

When you see small bubbles appear on the top of the pancake, flip it and then press the pancake down with your spatula for a couple of seconds. Cook for 1-2 minutes or until underside is golden brown.

Serve with a handful of blueberries and nut butter. Add cinnamon, bee pollen or other superfood topping of your choice!

The Face Lift Smoothie

Good for: detoxing and skin health, add a vegan protein powder for post-workout recovery.

frame the face lift smoothie


½ medium beetroot
2 apples
¼ avocado
juice of ¼ lemon
2 frozen strawberries
3 frozen raspberries
5 frozen blueberries
handful of ice
1 heaped teaspoon coconut oil

Place avocado, berries and ice in blender. Then juice beetroot and 2 apples before adding this into the blender with the lemon juice and coconut oil. Blend and enjoy!

Three burning questions

Your favourite workout? 

I love doing a variety of workouts, it keeps your body challenged and you avoid reaching that plateau stage. But, if I did have to choose one it would be Dance Cardio hands down. It is just such a feel good, endorphin-high workout and it really takes me to my happy place. In September, I had the opportunity to teach this workout at Sweaty Betty Live and it was so incredible that i was flying high for about 3 days after. 



Describe your morning routine?

Nothing happens before coffee! I am a slow starter in the morning so I like to allow myself time to wake up and think about my day. I have a recap through my class plans and if I am leading teacher training then I'll recap on whatever I have prepped for the session. Then I'll check through emails and set a to do list for the day. By then, my coffee unfortunately has probably all gone and its shower time and off to the studio to teach for 7am. 


Number one goal for 2017?


My general goal for the 2017 is to spend more time with friends and family. My whole life ends up being work, work, work. Living in London can be very demanding as everything is always so constant (I’m sure you can all relate?). It also doesn’t help that I love my job and look forward going to work, so it’s easy to see how it all blends into one. But I am determined to have time out and separate work from home. 


Find out more about Frame at moveyourframe.com and @moveyourframe and @gedefoster. Work out with Gede here and join us for your fittest January ever at sweatybetty.com/31daystofit with exclusive workouts, wellness tips and more. Share your sweaty workouts and recipe snaps with #31DaysToFit. 
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