Ready to ditch the outdated “all-or-nothing" approach to exercise that is just NOT working for you, as it is keeping you stuck, making you feel more exhausted and distressing your core and pelvic floor? Bespoke’s modern approach will help you exercise and nourish yourself in a way that’s just right for you. So that you get moving in your body with more consistency, (RE)build your strength and fitness, and actually look forward to it !
the saddest thing...
am i right?
Even if you were starting to get momentum and feeling more energised, you know deep down, that you have no idea how you would have ever sustained that style of training for the long-term or how the heck would your pelvic floor cope ?
So, how on EARTH do you sustain consistency, and get results without leaking, feeling sore, depleted and with zero time in life ?
HOW DOES THAT EVEN WORK ?
You also get the whole “make your pelvic floor a priority” concept in theory but at this point doing fifty Kegels a day feels overwhelming AF and most likely is making your symptoms worse not better !
Hey, I'm Dahlas...
I’ve been where you are right now ….
Despite being a part-time fitness trainer since the age of 17, not so long ago, I was also in your shoes. Pre-Kids I used to spend hours in the gym pushing myself to near death depletion (on very limited calories) because I thought that was the only way to get results.
During my first pregnancy, often after instructing step or spin class I would get a niggling feeling, a voice saying “there’s heaviness and pelvic floor, should you be doing this ?”. So I dropped some classes and took up walking….but, then my hips started talking !
Post my first son’s birth, I decided extra resistance training would be the best way to go. So with all my personal training confidence, I leapt into CrossFit ! Heavier weights are fine I thought, as “I am not doing anything high impact” …but my core didn’t seem to be healing in the most optimal way and I felt drained and not energised after each workout.
However, I continued to push through.
But the niggling feelings continued, so I started asking fellow fitness pros, my Doctor, my friends and also Dr Google for the best ways during pregnancy and motherhood to maintain my fitness and overcome those niggles.
- “Your fit” they said - “your body will adjust !”
- “Just reduce your reps” they advised “ and that should eventually feel better”
- “Add in an extra rest day ” they agreed on “it’s probably just because you are tired.”
- Oh…and let’s not forget…. ‘have you tried foam rolling?’
So I scoffed and thought “well that’s easy” so I tried all of the above and also threw in some of my own made-up modifications.
Nothing changed….except that I felt even more overwhelmed and exhausted. I knew deep down, there had to be a better way, as working out SHOULD make you feel uplifted, energized, and fulfilled.
So, I decided to be fearless and in 2007, leave my corporate marketing career. With my son only 6 months old, I went to Melbourne for mentoring by two of Australia's best Women's Health Physiotherapists. It was here that I leapt out of my comfort zone and became certified in pregnancy and women’s fitness.
It was also when I had a massive lightbulb moment !
Which has become the cornerstone of ALL my training methodology - I call the B.F.A.B. METHOD
I realised, for over the past decade, as a fitness coach, I had been taught about every single muscle in the body, except for the pelvic floor. Which is insane, as this muscle is the key foundation to whole body fitness and wellness !
- At least 85% of women will have a baby in their lives* so pelvic floor and deep core training should be made a priority
- More than 8/10 women are not receiving the optimal support and coaching from their trainer as the unregulated fitness industry does not require certifications or expertise in this area.
- The majority of information available for pregnant and women who have ever given birth is outdated and harmful….with many unqualified fit-influencers sharing stuff like, “I just had a baby and bounced back so do what I do ! ”
- Starving yourself by restricting calories, eliminating food groups entirely or wasting hours on the treadmill is messing with your hormones and causing your body to cling to fat !
- Working out harder and longer doesn’t automatically guarantee results. Research shows that with just 10-minutes of moderate daily exercise, you can still improve your energy levels, heart health mobility, brain function and metabolism
- 76% of women said that their physical symptoms post birth have impacted their mental health*
- Post baby – all women are actually postnatal FOREVER so, specialist knowledge and experience is required for ALL stages of motherhood from pregnancy to perimenopause and beyond
Since discovering this and more, my goal is for ALL WOMEN to learn exactly what I’ve learned and start feeling FABULOUS
If you've been struggling for what seems forever to create a consistent exercise routine, that you actually look forward to, you are in the right place.
I WILL GIVE YOU PROVEN TOOLS TO...
✓ Look forward to exercise & self care everyday and not push it to the back burner.
✓ Tweak minor adjustments to your lifestyle and movement patterns so you can feel confident trying a variety of fun workouts and create results that last a lifetime !
SOUNDS TOO GOOD TO BE TRUE?
It’s not. I believe, every woman deserves to workout in a way that makes you feel good about yourself
Make no mistake, this did not happen overnight.
It took me years of coaching a variety of women at various stages of motherhood, instructing a myriad of classes and also training fellow fitness professionals with my unique BFABMETHOD.
Now I am on a mission to SPILL ALL MY SECRETS to help women just like you get fit, strong, energised and feel fabulous !
why? As that is NOT what being BodyFabulous is about.
You and your BODY deserve something better.
Fitness HAS to change from cookie cutter programs that push women to exhaustion and create OR exacerbate pelvic floor and core concerns
Statistics have proven, this HAS to stop
Are you ready for something TRULY different ?
More than just a fitness plan or a library of online workouts to wade through, BESPOKE is personally tailored to your needs...
In BESPOKE I prioritise you making REAL, tangible, & measurable results by guide your through a SPECIFIC-TO-YOU workouts and show you evidence-based mind body strategies based on neuroplasticity so you not only release dysfunctional patterns but also create fabulous new neural pathways. These will help you to optimally progress and scale your workouts appropriately, connect better to your core plus stay consistent.
I am only accepting a small group of females (as I like to work 1:1 with everyone in this unique high touch program) who are ready to start prioritising themselves with optimal mindset, movement and nutrition strategies. And who want to build consistency with proven and effective whole body workouts
…that actually train your core !
Functional training & Nutrition
Abs are not the only part of the core
Better body & mind connection with neuroplasticity
It’s simple, my B.F.A.B METHOD = quality movement over quantity.
LET’S NOT FORGET THESE EPIC BONUSES ?
- Discover how to fuel yourself- with no dogma, just a proven CLINICAL NUTRITION PLAN by our expert Nutritionist Georgia Marrion. Learn how what you eat matters at a cellular level to nourish your hormones, body and mind and heal your deep core.
- Get instant access to our KITCHEN CORE, an incredible 8 week meal plan, shopping lists, recipes, PLUS specialised masterclass guidance so you can make eating well seamless and family friendly.
- BONUS : LIVE group session with Nutritionist Georgia so you can ask questions and get answers that are relevant to your own journey.
Results don’t just come from physical movement, attention to mindset is essential for long term motivation and success. Many of us think motivation is just something you FIND i.e “who do I need to inspire me, what do I need to get me motivated?”
But you actually FIND MOTIVATION WITHIN yourself.
But first, we need to move some other stuff around "clean and clear" in order to discover what our heart truly wants (or goals you want to achieve). From there, we start to UNLOCK TRUST and CONFIDENCE from within us and then SELF WORTH thrives, which is essential for motivation to happen !
To help you find your own FOCUS AND FLOW you will receive a range of fabulous downloadable mindset plans, accountability journals and habit trackers to help you get clear on your goals and how to make them happen with consistency and not overwhelm.
Self Paced. Self Care !
You can then choose and test out what tools you want to use when you dive into our BONUS SELF PACED motivation challenge. Here is where you will learn how to prioritise YOU by curating your own toolbox of simple self care rituals and experience different mindset practices to discover what feels right for you
- Plan your best week, month or 3 months ever (whatever suits you !)
- Build positive habits, track everything and stay motivated
- Connect with your inner wisdom, practice gratitude, write goals, build confidence and keep a clear mind with a daily journal.
Your 90 day success plan includes a Goal planner, Daily Weekly & Monthly Planner, To Do List, Habit Tracker, Daily Journal with prompts, plus the Ultimate 30 day planner.
It’s your choice to use one or use all of these BONUSES to keep you accountable, and taking aligned action that is more than just extra reps and sets !
BUT WAIT THIS IS WHAT MAKES BESPOKE UNIQUE...
Your Personalised Training...
Get expert support from Dahlas. This is a direct line to tap into the experience and expertise of a female fitness expert with LIVE GROUP WORKOUTS + Q&A time to discover evidence based workout strategies, over the shoulder modifications plus honest feedback and genuine support
This exclusive member only community workout and question time will also help you tap into your fabulous female intuition to build better consistency and a fabulous connection others.
Receive 2 x 30 min private sessions with Dahlas
Bespoke guidance on your mindset and movement equals unshakable confidence so that your exercise programming is 100% aligned with your fabulous female body, so your fitness choices can be the best they can possibly be.
These personalised workouts are where I share my exact training expertise I have used to coach thousands of women of all ages across the globe (for a fraction of the price).
I will help you build a better whole body connection with specialised core focus so that your pelvic floor can engage naturally in a FUN and diversified range of movement that SUITS you, your energy levels and is sustainable for your lifestyle.
All group and 1:1 session REPLAYS will also be available in your membership portal so you can return to them as many times as you need.
A CURATED COMMUNITY OF FELLOW FEMALES
There comes a time when asking for advice in free Facebook groups and chewing the ear off friends, partners or random mama’s doesn’t cut it anymore. Surround yourself with like-minded souls in our BESPOKE members only community, here you will connect and inspire each other in our exclusive sessions and private forum.
“ For over a decade, I lived with a lot of pain in my lower back. In the two years that I have been working with Dahlas, she has helped me go from being afraid of exercising to moving my body in ways that I didn’t imagine would ever be possible again. I have significantly less back pain and have never felt stronger than I do now. "
Hit Play and Watch This !
I am a Mama of 3, fully certified pregnancy and women’s fitness specialist, the owner of BodyFabulous, creator of the BFABMETHOD and head coach of Bespoke. And the truth be told, I have never seen an opportunity like the one that currently exists
Times have changed
Technology has changed
The world has changed
And RIGHT NOW- RIGHT THIS VERY SECOND - is the best time in history ever to take advantage of it.
These days, female fitness is not as simple as downloading a YouTube workout, following a fit-influencer, joining Bob’s BootCamp, or doing exactly what your friend did as “they got results”
The market is saturated and unregulated, there is information overload, and it’s no longer ok to just treat females as “small men” when it comes to programming women’s health and fitness.
As far too many women feel…
Alone and that “my body has failed me !”
“Embarrassed” by “unspoken symptoms” like leaking or injuries to the pelvic floor.
“Conflicted” by what they should and shouldn’t be doing.
“Struggling” to find a way to meet their own needs, beyond a blanket approach.
With this shifting landscape comes a responsibility from me, a successful Personal trainer / Fitness Instructor, business owner and course creator with over 20 years of experience, to globally share with others NOW…
AN EASILY ACCESSIBLE, SPECIALIST FEMALE FOCUSED FITNESS STRATEGY
That is why I'm committed to changing lives by helping you harness the tremendous opportunity given to you in this digital age, to confidently connect better to your body, get back to doing what you truly love and to discover more freedom and happiness
With wifi, a proven strategy and someone to show your the way - anything is possible
I KNOW WHAT YOU'RE THINKING, THOUGH. “THE LAST THING THE WORLD NEEDS IS ANOTHER ONLINE FITNESS COACH !” GOOD. BECAUSE THAT'S NOT ME.
I have tested ALL the strategies and provide only what’s worked for me, based on 3 pregnancies, a miscarriage and varying recoveries, hard won experience in the trenches (including injury) and the successes that have catapulted the health and wellness of thousands of women for the past 2 decades.
Pre-kids I used to kill myself in the gym doing crazy hours of cardio and intense training because I thought I HAD to in order to see results. I have experienced not only my leanest, but my happiest, most fulfilling self through my unique method of movement
I found it wasn’t the GIANT LEAPS, “go hard or go home workouts” or “tracking numbers” that get results. But small, consistent steps everyday that make a BIG difference. And most importantly that the way you train and nourish yourself during all stages of motherhood HAS to change because EVERY DAY you wake up with a different body.⠀
The biggest shift discovering that exercise is a fabulous way to connect to your body and not just a tool to change it
And ultimately? I believe you're not having fun and enjoying movement, you're doing it wrong (and I am here to change that for you
BUT BEFORE YOU JOIN, LET'S BE REAL.
This is NOT a boot camp with depleting workouts, fancy new activewear, and all about “feeling the burn”.
And if you think you're going to unlock an infinite feeling of happiness once you reach a certain number on the scale or by count counting calories- it’s important to re-think that goal. I don't just tell you how many reps to do...
DIFFERENT MOVEMENTS will BIAS DIFFERENT AREAS and needs for each woman's DIFFERENT BIOMECHANICS
Discover a dynamic workout method that’s fun and get results without high impact and overwhelm. Suitable for any stage of pregnancy, motherhood or life
DON’T TAKE MY WORD FOR IT, THOUGH HERE'S WHAT MEMBERS HAVE TO SAY …
I AM REALLY ENJOYING THE HIIT WORKOUTS AND SMOOTHIES
I REACHED MY GOAL OF COMPLETING A MARATHON
EXPRESS WORKOUTS ARE THE BEST
SARAH RETURNED TO CROSSFIT AFTER THE BIRTH OF 5 KIDS - including TWINS
MOST PAIN RELIEF FROM SORE LOWER BACK AND HIPS
I AM PREGNANT WITH TRIPLETS & LOVE YOUR PROGRAM
CHALLENGING BUT FEEL SAFE DESPITE CORE & PELVIC FLOOR CONCERNS
BESPOKE is a proven modern approach designed to personally coach you on HOW to sustain the level of fitness and wellness you love through, nutrition, mindset and specialist female focused workouts. That won't distress your core and pelvic floor
I AM SO EXCITED TO HAVE YOU WORK CLOSELY WITH ME INSIDE OF BESPOKE
STEP 1 - FREE INSIDE INFO ON BESPOKE
DISCOVER IN MORE DETAIL HOW MY 4 STEP PROVEN PROGRAM WORKS
Make no Mistake : This is NOT "I could Google this" or “ask in a Facebook Forum” tips and advice.
HERE I am spilling the secrets all about my realistic “I will actually do this !” 4 part proven core / fitness success program - THE BFABMETHOD that I have used to help thousands of women at all ages and stages to regain a full tank of energy, (RE) build their strength and fitness, and actually look forward to it !
You will need this if you want to level up and ensure you have a stop second guessing yourself and CONSISTENTLY show up fabulously fit, strong and confident and get lean without leaking and losing your lifestyle
There’s no obligation to join my unique BESPOKE program and you have nothing to lose by taking a few minutes to watch this FREE masterclass (available only for a limited time).
Reminder: BESPOKE open to any level of fitness and any age, location or stage or motherhood and pregnancy (as long as you have medical clearance to exercise).
STEP 2 - limited time. limited spaces
As I like to personally work 1:1 with everyone in this program, spaces are limited and will only be open for a very limited time. When doors re-open I also can't guarantee the program will be offered at the same price and with the same inclusions.
Watch the private group masterclass via the button above.
This means you can check the fit for you and then I can personally answer any questions you might have about BESPOKE and my unique BFABMETHOD. You can reach me via below or DM me on instagram here >> @bodyfabulousfitness
As I genuinely want help those who will thrive inside of the Bespoke program !
STEP 3 - JOINING BESPOKE
You are KEEN TO JOIN RIGHT NOW !
FABULOUS - just HIT THE BUTTON BELOW AND APPLY NOW
There's a limited time doors are open (and limited offers) so take advantage of them now. Then, I will be waiting to welcome you with open arms as a Bespoke Official Member !
Once inside you won't be left to navigate this journey alone. You will be personally onboarded and in 12 months you will be so glad you started TODAY 🙂
STEP 4 - Bespoke Official
HURRAY ! As soon as you join you will get instant access to the membership portal to begin your BESPOKE JOURNEY. I will also be in touch via email to confirm your private 1:1 sessions and LIVE virtual Group Sessions.
Make sure you have received an email from me confirming you are IN. Please check your spam & promotion folders.
Still not sure or got questions ? Get in touch HERE
The BESPOKE program is only rolled out at specific times to ensure participants get the most out of our program time and I can be there to offer support. This means, I only offer access to new participants for limited time periods so I can spend the rest of the time focused on my current intake.
Designed for mothers at all ages and stages to get stronger and fitter without destroying their core and pelvic floor function
- are tired of mindless workouts
- want to discover that doing hundred Kegels is not going to fix your leaking, diastasis or prolapse symptoms
- know that the "all-or-nothing" approach to exercise is just NOT working for you. It is keeping you stuck, feeling unsuccessful and wanting to give up
- want eat for fuel and nourishment instead of restriction and guilt
- crave more creative and intentional exercise
- longing for a workout plan that will help you feel more comfortable in your body
- want to challenge your body in new ways, without leaking, heaviness or ongoing aches and pain
- want to move smarter not harder and still get results
...you’ve come to the right place!
Are you Ready...
To ditch the old way of doing things that is keeping you stuck, making you feel more exhausted and distressing your core and pelvic floor ?
Learn how to use optimal breath and movement to make ANY exercise a core exercise
Increase your mobility, strength, muscle definition with low-impact but dynamic workouts
Feel better in and about your body
Access abundant information about nutrition, fitness & wellness
Enjoy your workouts 28%* more with energising music
'I love these workouts ! I did them throughout my pregnancy and leading up to my birth and also after. I am astonished how quickly my pelvic floor healed and abs came back together due to the specialised moves.'
'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 Dahlas fitball workouts 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 safe way to keep exercising and keeps you focused, with a professional like Dahlas.
Healthy mum, healthy baby!'
'I started these Core Cardio Fitball workouts when I was 15 weeks pregnant and did them a 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 the workouts to regain my lost fitness from the last few months. I will definitely also be continuing to do them during and after pregnancy again'
- LISA C
Can it Happen Overnight ?
No. You still need to do the work and I won’t sugarcoat that.
Truth Bomb !
QUICK FIXES are false and do not create sustainable long term results.
But will it be Worth it !
OH YES & I will be there in Bespoke guiding you every step of the way
ARE YOU READY FOR CHANGE ?
Bespoke is a platform to support females who understand that fitness is about more than just counting calories reps and sets
THE BESPOKE EXPERIENCE
at a glance
Bespoke has been designed to give you some structure you've likely been craving. There are weekly touchpoints and "always on" elements you can access whenever you need them, so you feel supported but not overwhelmed. When you join, you'll immediately feel the focus of a proven female fitness strategy
Onboarding & Welcome Session
We will personally connect and get you orientated so you can confidently commence Bespoke experience
private coaching sessions
Personalised private training 2 x 30 mins sessions or can be combine to be 1 x 1 hour session
weekly LIVE group workout
Weekly access to me as your coach, a certified and experienced pregnancy and women's exercise specialist who will give you easy aligned action to grow your fitness and strength progressively without depletion and overwhelm
12 month access to the unique BFABMETHOD
Being fit, strong and confident does not end when motherhood begins with a consistent and proven female focused movement practice.
100 + full body workouts that are categorised by time, equipment and to suit all levels of fitness, age and stage. Include a variety of mat only exercises, safe & effective HIIT, strength and resistance, fitball fabulous cardio, mobility moves, stretch and flow + much more.
Bi-weekly workout + wellness calendar
Connect better to your body
This means your daily session is always ready for you laid out for you so don’t waste a second trying to figure out what workout to do.
comprehensive nutrition plan
Family friendly meal plans
Designed by an accredited nutritionist who specialises in female health and hormones.
Plus Bonus Live Q&A with Nutritionist Georgia - so you get direct support for your journey
A selection of downloadable tools
A selection of downloadable tools with a 30 or 90 day success plan plus educational tips and infographics to help with accountability, mindset, education and more
It’s your choice to use one or use them all to keep you accountable, and taking aligned action !
Motivational mindset challenge - no activewear needed !
The brain possesses the remarkable capacity to re-organize pathways and create new connections (neural pathways). This science proven challenge allows you to learn new things, regulate emotions better and strengthen areas both physically and mentally especially when function is not optimal
LIKE MINDED FEMALES
a Fabulous Group Connection
Accountability & motivation with a curated group of fabulous females. Your fabulous forum to connect is not on Facebook and at your fingertips for sharing and support !
Equipment for Success
with Exclusive Discounts
Professional guidance on where to buy quality equipment. Plus BONUS exclusive member only offers
Retreats & Workshops
Opportunities to continue your Bespoke journey and connections made with our BFAB GRAD sessions and face to face events.
You will be first to know about them!
Bespoke 1:1 personal plus group coaching combined 12 months of unlimited access valued at over $5000
“Training with Dahlas has been life-changing for me. Not only has she helped me feel stronger, but I’ve felt a profound impact on my posture, core strength and pelvic floor. I would recommend Dahlas and the BFABMETHOD to anyone who is looking to transform their mind and body. "
Bespoke participants are capped when we open the doors. So I can give you the attention you deserve !
BESPOKE is the only fitness program that is personally tailored to your needs and understands the unique needs of women - especially with core and pelvic concerns. I will help you get fit, confident, and energized even in a packed schedule
I am only accepting limited participants so I can give you super-personalised attention
BESPOKE is not about spending hours in the gym or striving for perfection, it’s about using science proven modern female fitness methods and nutrition to connect better to improve your WHOLE BODY HEALTH. So you can feel fabulous, strong + confident in YOUR skin without leaking, aches, pain and losing your lifestyle.