Tasha Franken has spent years helping people find their way back to their bodies — through movement, through food, through the deeper work of actually listening. As the founder of T—F Studio, a digital Pilates platform, she's built a low-impact method around precision and strength, while preventing burnout. She's also a certified health coach, pre/postnatal specialist, and brand new mom, so naturally, we had to sit down with her to hear all about what she’s up to. 

When did your interest in Pilates—and wellness overall—begin?

I think I have my mom and grandmother to thank for that! Growing up, I watched them both prioritise their health and make movement a regular part of their lives. From watching them cook in the kitchen to working out on a mat at home! It really influenced how I saw wellness from such a young age and how it was important to prioritise movement, it became so normal to do the same.

When I started modeling, I spent years doing everything I thought I was “the right thing” to stay in shape. But looking back, so much of it was counterproductive. I was overtraining, constantly inflamed, and never quite getting the results I wanted. My body was exhausted and stressed, which led to the opposite results of what I was trying so hard to achieve. 

That's when I discovered Pilates, which was the opposite of all the intense workouts I was doing. For the first time, I felt what it was like to slow down with intention and move in a way that actually supported my body instead of fighting against it. The benefits came naturally, without the stress and exhaustion, and something just clicked. That’s when I knew this had to become part of my life.

How has making it the focus of your career changed your relationship with your own well-being?

I feel so lucky to make a career out of something that is so ingrained in what I believe in. It's not just a 9-5 to me. It's really how I choose to live my life, and I love that I'm in a position to share that and help others feel their best too!

But of course, it's not all workouts and cute Pilates outfits. There's a lot of behind-the-scenes work that people don't see. Hours at my desk doing admin, answering emails, managing schedules, working on the business side of things. That's when I really have to remind myself to practice what I preach. I'll take movement breaks, check in with my posture, make sure I'm not just hunched over my laptop for hours. It's taught me that mindfulness isn't just about what happens on the mat! It's about how I show up in every part of my day, even the less glamorous parts.

Of course, movement and nutrition are deeply related. How do you balance the two in your work as both a Pilates instructor and a health coach?

Movement and nutrition are completely intertwined for me. You really can't separate them.

Nutrition is so important for fueling your workouts and to feel your best on a day-to-day. You can work out as much as you want but if you're not eating properly you won’t get the results you’re looking for.

But the thing most people don’t realize is that it's not just about what you eat. It's about how you eat. When you're stressed, your body literally can't digest food well. You could be eating the healthiest meals, but if you're running on anxiety, stress and a negative mindset your body won't absorb the nutrients and can cause bloating and discomfort. That's where Pilates can actually help - by calming your nervous system which supports digestion.

I teach my clients to eat intuitively, the same way I teach them to move. Listen to your body. Some days you need more, some days less. There is no one-size-fits-all, you have to find what works for YOU.

What’s your personal philosophy when it comes to cooking for yourself and your family?

I wish I could say I make home-cooked meals every single day! But with a busy schedule it’s just not realistic. I try to cook as much as possible, but some weeks are busier than others, and I'll order in every now and then.

What I do make sure of is having healthy snacks and easy options ready to grab when I'm tight on time. Things like pre-cut veggies, nuts, boiled eggs, smoothie ingredients already prepped or homemade protein bars or crackers.

Now that I'm a mother, I really want to take more time to make home-cooked food at home, like I grew up.. Not just because it's healthier, but because I want to teach the importance of nourishing yourself. I want her to see that taking time to prepare food is an act of self-care, not a chore. 

Can you share a recipe you’re loving these days (with a pic!)?

Right now I'm obsessed with lactation cookies. Not the most glamorous recipe, but hear me out…!

I started making them a few weeks ago because everyone told me to prep before the baby comes. They have specific ingredients like oats and brewer's yeast that are supposed to support milk production. But honestly, they just taste really good. Like actual cookies, not health food disguised as a treat.

How has all of this shifted during your pregnancy?

Honestly, the first trimester was really rough for me! I was just trying to survive the nausea so I ate whenever I could and hoped it would stay down... Once I started feeling better, things shifted. I wasn't just eating for myself anymore, you know? I started thinking more about what's actually good for the baby! I've done so much research on prenatal nutrition, probably too much if I'm being honest. But I wanted to understand what my body needed during this time. There's a lot I've learned that I'm excited to share with other moms who might be going through the same thing. It’s not as complicated as it may seem - you want to stay hydrated and focus on high quality proteins like eggs and sardines for brain development.

What are you most looking forward to when it comes to being a mother?

Honestly, I'm most excited about having a new bestie with me at all times! I’m really looking forward to this new chapter in my life where I can show her everything for the first time! Teaching her how to trust her gut and listen to her body from day one. I spent so many years ignoring what mine was telling me, pushing through when I should have rested, chasing results instead of how I felt. I don't want that for her. And of course, dressing her like a mini-me!

How do you use avocado oil in your day to day?

I use it for pretty much everything in the kitchen! It's my go-to for high-heat cooking because it doesn't break down the way some oils do. So if I'm roasting vegetables or searing something, that's what I'm reaching for.

I also use it for salad dressings. Just avocado oil, lemon, a bit of Dijon, salt and pepper. Simple and clean.

To be honest, I like to  keep a bottle in my bathroom too. I'll use it as a body oil after the shower sometimes, or even on my hair if it needs some moisture. It absorbs really well and doesn't feel greasy.

Spring is just around the corner — what shifts do you make as the seasons change?

I love spring because it feels like a natural reset. I do a full refresh where I clear out the old and make room for what's next…

That means different things in different areas of my life. I'll go through my wardrobe and donate what I'm not wearing anymore. Give my fridge a proper clean out and get rid of anything that's been sitting there too long. It sounds small, but it feels so good to start fresh.

I also take time to reset my intentions to check in with myself. I asked myself, what's working? What's not? What do I want to focus on as the weather gets warmer? Just little shifts that align with where I'm at.

Where do you look for inspiration when you’re feeling in a rut?

Honestly, I go outside on a walk. It really makes all the difference and I’m convinced it can cure almost anything!. Even just a walk around the block helps me clear my head. There's something about getting out of my own space that shifts my perspective. The beach is also somewhere I gravitate towards when I need to get out of a rut, I’m a beach girl and it always makes me feel instantly more calm yet energized.

I also look to my community. My clients, other instructors, people who are doing interesting things in the wellness world.  I’m so inspired by their stories and it breathes a lot more energy into what I’m doing to hear other people’s stories - especially women.