Why do I wake up every morning ?
To educate and inspire women to enjoy safe and appropriate exercise so they can feel their physical and emotional best during and after pregnancy.
Being healthy to me means using exercise as a fabulous way to connect to our bodies rather than a just a tool to change it. This is BodyFabulous !
Dahlas Fletcher is one of Australia’s most respected and successful certified and experienced Pregnancy and Postnatal Trainers.
Her combined experience as National Marketing Manager, a mother to 3 young children, and 20 years experience working as Group Fitness Instructor and Personal Trainer all inspired her to create BodyFabulous.
Her goal is to help you be the happiest, most fabulous version of yourself, inside and out. By providing real evidence based solutions, that she personally used before, during and after her own 3 pregnancies and has shared with thousands of women.
“I have worked with women of all ages, stages and fitness levels to safely and confidently improve their health and well-being.
I have been in a high pressured career, been active through all my pregnancies and managed to get back into shape post birth without any extreme dieting or punishing exercise programs. I believe in cherishing your body during all stages of pregnancy and motherhood. By learning to listen to what your body is capable with safe and effective and proven strategies to ensure you become fit and strong for the challenges of birth and recovery. Importantly, I believe exercise and nutrition are fabulous ways to connect to your body and mind – not just tools to change it”
Dahlas can provide you with a comprehensive pregnancy and postpartum training and wellness strategies that are adapted to your varying stages of Pregnancy, Post Birth Recovery and Motherhood including, Total Body Workouts (to assist your core and pelvic floor) Functional Strength Training, Pilates based moves and her unique Core Cardio method. Discover how via 1:1 coaching or join her comprehensive programs and workshops
Dahlas also offers business mentoring to fellow fitness professionals learn more.
Get in touch here.
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Bodyfabulous is based on the Chinese philosophy of Yin and Yang.
Or simply – achieving balance.
Read more about this and my values here
"Dahlas, i just wanted to say thanks for your fantastic program. I loved going to the gym before falling pregnant but now it is difficult to know what I can and can’t do. I love that I really feel I’ve actually done something when I’ve finished your workouts and that it is safely benefiting both me and my baby."
"I have been training with Dahlas for over a year now. She is by far the best trainer I have ever had. She comes to my house so I don't need to organise babysitting. I have become so much fitter and stronger after the birth of my 3 children, and love how I feel after each session. Dahlas is amazing and I would most definitely recommend her to everyone ! "
"I live in Singapore so I purchased a remote training package - a complete nutrition guide and a training plan completely tailored to me.
Dahlas has been completely responsive to my queries and questions, and has been so accommodating with time-zones for our calls.
The program has been a great help in keeping me confident and healthy, but most of all the program is perfect for me and my body and my schedule. Highly recommend her amazing services !"
"Dahlas was my Preggi Bellies trainer from when I was 15 weeks pregnant. I attended Preggi Bellies sessions at least twice a week until I was 37 weeks, and absolutely loved it! It's so much fun. Now that I've had my gorgeous daughter I'm back doing personal training with Dahlas to regain my lost fitness from the last few months. I will also definitely rejoin if I fall pregnant again.
"Dahlas wrote me a personalised remote program to help maintain my strength and fitness while pregnant. With two small children at home to look after, I was starting to feel frustrated at my lack of exercise. This time round, I was not able to simply duck off to the pool or to a yoga class to participate in exercises which I knew were safe during pregnancy.
Dahlas gave me simple, practical advice together with a personalised program which has given me the confidence to safely exercise in my own home whenever I want - mainly when my children are sleeping. This is fantastic since I live in a different state to Dahlas !
I would highly recommend Dahlas for personalised fitness instruction while they are pregnant, even if in remote areas. I feel healthier, fitter and much more energised and this is my 3rd Pregnancy"
"Dahlas, doesn't just train ladies ! have been training regularly at 5.30am with Dahlas at our local Norman Park gym. She pushes my out of my comfort zone every session and I am feeling fitter, less stressed and more energised."
“I love the variety of recipes and exercises in the online BFABMETHOD. I am no longer eating the wrong foods, or not enough – I feel satisfied. I put the my meal and exercise plan on the fridge each week and it makes eating and working out so easy. I highly recommend Dahlas.”
“I was at the gym 2 days prior to birth completing an awesome total body workout. When I went into labour it was fast and neither the OB or Midwife could believe how fast I progressed and how well I could push. Post birth I was told in hospital I only had 1 finger ab separation and I am almost back to my pre baby body shape and size. Dahlas I can’t speak highly enough of your support knowledge and guidance.”
“Dahlas did the Tabata workout this morning and it was a real breath of fresh air. I enjoyed it so much I wanted to keep going. Which is a good sign during pregnancy ! I can’t wait to try the other interval sessions.”
I started BFABMETHOD while 6 months pregnant and am now 3 months post-partum. I found the food was great and the exercises worked around my PGP. I had pelvic girdle pain really bad that I had to quit work but the information I received from BFABMETHOD was so informative, it got me through 2 more months of pregnancy (my son came at 36 weeks). I now am still suffering PGP after having my son but now know what to do and how to properly exercise using CORE. I just wanted to thank you Dahlas for all your help.
Before falling pregnant, I was very fit having been an active runner and triathlete for a number of years. Keen to keep active during my pregnancy, particularly as I have a thyroid problem, I came across BFABMETHOD Core Cardio as a good alternative. I started in my second trimester and at first it was quite different but as I gave up running after 20 weeks and got heavier and more "awkward" in my movements, the sessions kept me fit and also bolstered my mood as the weeks got harder. My baby arrived via induction, plus she was posterior and 4kg big. All birth her drug free and had a healthy pregnancy weight gain of 13kg. I owe it really to having kept fit and active during all my 40 weeks. I was up walking as soon as I got home. I highly recommend these sessions. It's a great way to keep exercising during your pregnancy as it's safe and keeps you focused, with a professional like Dahlas.
Healthy mum, healthy baby !'
BFABMETHOD - Gosh I love the ability to do your express workouts. They are the best - it's the difference between doing nothing and doing something during pregnancy.
With my background in both Fitness and Media/Marketing I can offer a range of partnership opportunities such as brand ambassadorship, event hosting/speaking, blog sponsorships, social media campaigns guest fitness sessions and more. I believe in working with brand partners that empower women to feel their best and share my passion for a healthy living and lifestyle.
I always recommend you have seen your Doctor or Midwife prior to returning to exercise (normally at 6 – 8 weeks post birth). A delivery with no tears or cuts usually means you can return sooner, than one where you had a c-section or an episiotomy. You must have clearance from your medical practitioner before commencing any BodyFabulous sessions. I also recommend you get a full assessment from a Women’s Health Physio at 15 weeks postpartum – this will ensure we can focus on the most optimal exercises and best ways to return to more challenging or intense movements.
Absolutely ! Research has shown that the right exercise during pregnancy can certainly shorten the second stage of labour and improve recovery. Women who are fitter and have gained less weight cope better and are more likely to avoid a ceasar and episiotomy in labour. During Bodyfabulous sessions we I focus on specialised exercises you can do during labour and for post birth recovery.
You can definitely improve your pelvic floor, before during and after pregnancy with specialised pelvic floor movements….and this just doesn’t mean Kegels ! Feedback from women who do my sessions, report great results whether pregnant or postnatal and the pelvic floor exercises I do are all approved by a pregnancy physiotherapist. For best results you should do pelvic floor exercise during your pregnancy and after – to avoid any problems post pregnancy. Once you have had your baby incontinence symptoms should have disappeared by 12 weeks post delivery. If you are still having problems 12-14 weeks post delivery please seek help from a women’s health physiotherapist. The longer you leave this problem the less chance there is of rectifying it, many women do not realise that incontinence or pelvic floor heaviness is not normal and should not be left alone. But it can be prevented and corrected if treated properly with the correct exercises. Get in touch if you need more information
Abdominal separation (or diastis recti) is totally normal. All pregnant women need their abdominal muscles to move apart to accommodate a growing baby. However if certain unsuitable exercises are performed during after pregnancy excessive separation can occur – this is a diastatis. Postpartum, focus should not just be about the width of the separation, the depth also needs to be measured. Women can have a 6 pack and still have a diastatis if damage has occurred to the deep core. I can measure your separation at our sessions plus advise on what exercises are suitable to prevent diastatis and how to safely exercise if you have one.
During pregnancy, women require 15% more protein than a woman who is not pregnant, therefore it’s important to ensure that you’re getting the best sources of protein not only for yourself but also for the little one growing inside. There is a plethora of information online regarding whey protein and supplements for pregnant women. As everyone’s body is different, I suggest a combination of you doing your own research, and speaking to a health care professional to work out what is right for you and your body. Please read more here, about pregnancy and postpartum safe (all natural with zero artificial additives) – protein powder. Purity and high-quality “no nasties” is essential ! For further guidance on prenatal and postpartum nutrition grab my guide here
This is a question I get asked a lot! There are two parts to returning your belly to good shape. In the first instance you must ensure you have done safe and effective exercises during pregnancy. Research has shown Women who exercise correctly when pregnant will return to shape faster and more effectively than those who do not. Secondly you must remember the baby belly or loose skin that can take up to a year to firm up. (Some women will not ever entirely lose this as skin – once stretched- cannot return back fully to it’s pre-pregnancy form). However with the effective exercise and nutrition during and after pregnancy it is possible to return stretched tummy muscles to normal or close to normal. Please don’t get out there and start doing sit ups and planks – let me me guide you on exercises that will give you a better core for life !
Walking is popular form of exercise during pregnancy but for many women it can be unsuitable, especially if they are suffering from lower back pain or hip pain. Women who walk a lot in pregnancy are at a higher risk for pelvic instability and back pain. You will find more information here
My online pregnancy exercise course, the Ultimate Pregnant Core is a comprehensive 8 week course – suitable for any level of fitness and any trimester of pregnancy. I only accept limited numbers so I can provide you with the most personalised program possible. Doors close so I can personally focus on and guide the ladies enrolled through a specialised 6 step success path. I don’t believe in cookie-cutter training methods, or leaving you with an e-book or library of videos to try and wade through. This course is will ensure you are empowered with expert and experienced advice. To ensure you are both physically and mentally ready for the challenges of pregnancy, birth, recovery and early motherhood. Jump on the waitlist you don’t want to miss it !
For my Brisbane based mobile personal training sessions I provide all equipment and you only need a small space. However I am happy to use any equipment you might have (we chat about this prior to commencing any session) For my online program most exercises can be done without equipment however I do highly recommend light resistance weights 2 – 5kg (depending on your fitness), micro resistance bands, a mat and also a medical grade fitball. Don’t stress I give you full recommendations on the best places to find these !
Yes – it is ok to exercise with morning sickness. Light exercise is the perfect way to improve energy levels and to feel more revitalised. I know how hard this is to fathom, but women who do my sessions have reported feeling so much better when they do exercise. However, if you are suffering from severe morning sickness – hyperemesis gravidarum. You will need to you obtain clearance from your Doctor before commencing any exercise.
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"Dahlas, i just wanted to say thanks for your fantastic program. I loved going to the gym before falling pregnant but now it is difficult to know what I can and can’t do. I love that I really feel i’ve actually done something when I’ve finished your workouts and that it is safely benefiting both me and my baby."- Emma, Brisbane QLD