Not all body fat and belly fat is the same ….

Belly fat if you are over 35 isn’t your typical subcutaneous fat (the kind stored just under the skin). The drop in estrogen we experience during this time drives the accumulation of VISERCAL fat, which has unique metabolic properties and doesn’t respond to simple calorie restriction (the way subcutaneous fat does). It’s also stored deep within, surrounding your organs.

This is why simply defaulting to a calorie deficit no longer works

As visceral fat is complex interplay of:

• Nutritional Choices: The types of food we eat significantly impact inflammation and hormone balance.
• Inflammation: Chronic inflammation can contribute to visceral fat storage.
• Aging: Our natural aging process, drop in estrogen influences hormonal shifts.
• High Cortisol: Daily life stress and excessive exercise and too little calories can elevate cortisol + inflammation promoting visceral fat storage.
• Insulin Levels: Insulin resistance can also play a role, which can be contributed by a Diet High in Processed Foods, Sugar, and Unhealthy Fats: These types of foods can lead to rapid spikes in blood sugar, forcing the pancreas to pump out more insulin. Over time, this constant demand can lead to insulin resistance, contributing to inflammation, a key driver of visceral fat.

Outdated wellness metrics that do not consider female physiology

It’s crucial to understand that you can even have a “normal BMI” and still harbor high levels of visceral fat, highlighting that it’s not just about overall weight. Subcutaneous fat is primarily driven by caloric excess, while visceral fat is more influenced by inflammation and hormones.

Unfortunately as many fitness and wellness programs (plus many health professionals advice) has been based on male biomechanics which gives very little consideration to these unique female physiology nuances. Dr Stacy Sims is a leading female health researcher and exercise physiologist who is pioneering why it is crucial that this changes, hence why she has coined the term #womenarenotsmallmen – because as females we need our own data and and training adaptations !

The Good News? You Can Reduce Visceral Fat!

While calorie restriction alone isn’t the answer, consistent and optimal nutritional changes, especially following the principles outlined in Dr. Mindy Pelz’s “Eat Like a Girl,” combined with strategic fasting (if not breastfeeding), can absolutely make a significant difference in reducing visceral fat. I coach many of my private perimenopause 1:1 clients in this method (and yes you can be peri and postnatal simultaneously)

However, it’s crucial for breastfeeding mothers to approach this with informed awareness. Breast milk is a vital source of nourishment for your baby, and its composition is significantly influenced by the mother’s diet and energy stores. Notably, breast milk is rich in approximately 40-60% fat, providing a crucial source of energy and essential fatty acids for the baby’s brain development and overall growth.

Studies show that fat is the most variable macronutrient in breast milk, and its concentration can even change during a single feeding but its important to note that your body will naturally store this fat (around your belly) as it’s essentially your baby’s lunch ! (so another myth busted – that breastfeeding makes you “lose weight”)

The Pitfalls of “Spot Reducing” Belly Fat: by defaulting to Kegels + Crunches

It’s also vital to ditch the instinct to default to excessive cardio, endless crunches, drawing “belly button to spine” and Kegels to try and “spot reduce” belly fat (plus avoid the dreaded “leaking”). This approach can often backfire by increasing cortisol and intra-abdominal pressure, potentially exacerbating that midline bulge. Plus, traditional core exercises primarily target the superficial “six-pack” muscles, neglecting the whole core – which is everything between your shoulders and hips, including that all-important pelvic floor.

The Male-Centric Fitness Myth:

Unfortunately, much of the traditional fitness advice out there was originally designed based on male biomechanics and doesn’t fully account for the ever-changing female hormones, physiology, and the unique challenges we face during pregnancy, postnatal recovery, perimenopause, and very often with pelvic floor concerns. And with the fitness industry being largely unregulated, many coaches simply are not certified in these crucial distinctions.

You’re in the Right Place for Real Solutions:

That’s where my BodyFabulous Fitness #bfabmethod comes in. I’m passionate about providing you with evidence-based strategies that do work for the female body. For all ages and stages of motherhood and life – with my modern core training combined with hormone-friendly, cortisol-conscious movement, you can finally achieve a stronger total core, reduce visceral fat, and feel truly fabulous in your own skin.

Ready to move beyond outdated advice and embrace a holistic approach that honors your hormones and your whole core? Here is exactly HOW

1. START HERE : Download my 20-page Complimentary Core Guide to discover my modern core training foundations.
2. The 15-Minute Strategy NO OBLIGATION CHAT : Not sure if mobile or virtual coaching or one of my online programs is for you? Let’s have a 15 min chat to see what aligns
3. Grab an exclusive discount for MY PAUSE HEALTH – Hormone Balance Plus HERE get 20% off with my CODE : BODYFABULOUS_MPH20 on any product

The post The Hormone + Core & Cortisol Connection: Your Fabulous Fitness Solution especially for belly fat ! appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Why trying to DIY your workouts or healing your core will cost your more…

I know time and money is precious, but ignoring your whole body wellness plus pelvic and abdominal health (or trying to fix it with your own DIY solutions or exercises) can end up costing a fortune, not just in physio appointments after injury, but in loss of productivity when you’re unwell and ALSO when you add up the spend of additional money on clothes that “hide the belly bulge” ….or that contraption you purchased on Amazon !

After 2 plus decades in the fitness industry, I have witnessed this SO MANY TIMES….

*SIGH* IT’S REALLY HARD TO WATCH…

It’s time to stop asking randoms in Facebook Communities and try this instead

Prevention or beginning your healing journey is essential to your good health and that’s what my unique FAB5 MINI COURSE IS ALL ABOUT

First and foremost, its affordable, completely do-able – from as little as 5 MINUTES A DAY and is a PROVEN modern core training solution.

“Kegels, crunches…still got that ‘pooch’ and a leaky bladder? I get it!

It’s incredibly frustrating to feel like you’re doing everything right, but your body just isn’t cooperating. The truth is, traditional core exercises often miss the mark and can make your belly bulge worse. That’s why I’ve created a different approach – a quick 5-Day Challenge that gets to the root of the problem.

From just 5 minutes a day you’ll learn how to:

• Connect to your core muscles properly for a flatter tummy and better support
• Discover your pelvic floor can function better without Kegels and this will prevent leaks and improve intimacy
• Move with confidence knowing your body is strong and resilient
• Boost your energy levels so you can keep up with life and progress to more dynamic style workouts sooner

This challenge is designed for busy women who want real results without spending hours at the gym or more dollars on something that does not work. It’s self-paced, accessible from anywhere, and perfect for all fitness levels, from pregnancy to perimenopause.

But don’t hesitate– this offer disappears in 5 days! Click the image below to claim your spot.

“Couldn’t I just follow free exercises I find on social media ?”

Yeah …but NAH, I would not recommend it, here’s why…

This program has been designed by (me) a fully certified and experienced Pregnancy & Female Exercise Specialist with over 20 years’ experience in helping women of all ages and stages – see my full qualifications here.

Unlike many other programs, this is not a generic exercise program that has been rebranded to only treat women like small men or could potentially be causing more harm than good with what they suggest – without any pelvic health certifications. The fitness industry is unregulated, so I have seen far too many clients injure themselves or become ridiculously depleted from workouts that are not appropriate for their female biomechanics, did not consider their female hormones or were simply created by someone who also had a baby (has zero qualifications) and decided to tell everyone to “just do what I did’

PLEASE DON’T. There is a better and easier way…

In case you missed it I am also providing THE FAB5 CORE CHALLENGE at a VERY affordable price

This is one of the main reasons I spent 3 years creating this mini course so you have safe, evidence-based and up to date information accessible for you.

THE TRUTH IS I COULD CHARGE $300, $580, $1000.. OR MORE
 (as THE FAB5 MINI COURSE it’s valued at that)
But if you want the honest truth?

I am offering this, simply, because:

I KNOW you likely don’t know me and trust me yet.

I KNOW you may have never tried one of my workouts before or are hesitant too.
I KNOW you don’t have huge dollars to shell out, especially if you have been seeing practitioners / Physio’s or other Coaches and not quite getting the results you want.

And, I KNOW (for sure) you have likely been burnt before by a gym membership, trainer or program in the past that promised the world and failed to deliver (leaving you depleted, with worse symptoms or even injured)

So, there is no catch. I am (grossly) undercharging and (hugely) over delivering, to show you exactly how my modern approach using whole body core / pelvic floor strategy works.

And I also want you to discover….

I want to help you fall [back] in love with exercise, your body and hopefully ME !

So that you can ultimately “take back the reins” when it comes to navigating and progressing your fitness and daily life activities

It is as simple as taking optimal action – without the guess work

TAKE ACTION TODAY and commit to the FAB5 CHALLENGE, you will dive directly into my essential CORE FOUNDATION strategy (without a Kegel, or sit-up in sight) that regardless if you are a fitness fanatic or first timer, will get you moving with more connection, confidence and energy throughout any stage of motherhood !

Best of all its a fabulous opportunity for us to get to know each other a little better !

I hope this gives you the big picture and if you are still not ready to ditch trying to DIY it yourself with free exercises why not connect with me for a 1:1 no obligation chat here

The post “Couldn’t I just follow the free exercises I find on social media ?” appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Let’s clear up the confusion over diastasis recti – here are 7 tips to help

Intra Abdominal pressure matters :

1. DR is a pressure-related, WHOLE-body, fascia-focused issue.⠀Trying to “spot target” your abs is NOT the solution for healing DR. Learning about intra-abdominal pressure and how your whole body connects to your core (which is not only the abs but everything in between the shoulders and hips) is essential.

Due to the un-regulated fitness industry there is a knowledge gap and lack of understanding about “core training”, this unfortunately puts mother’s (of all ages) at risk of unknowingly harming themselves. Some women will do insane amounts of crunches and planks to regain strengthen and “flatten their stomach”, from post birth right up until peri-menopause. Sadly these “traditional core” type exercises are not optimal for the underlying issue and can actually make it worse. Also continuing to “draw belly button to spine” and “engage your T-zone” can result in a lower belly bulge if your inner core has not healed and strengthened optimally.

WATCH MY INSTAGRAM VIDEO HERE – that explains this.

Consider your posture :

2. Many women also end up with a distended abdomen and stretched skin on their core – but don’t really have any ab separation. Resuming the “wrong” exercises and neglecting daily posture and global body movement’s often leads to a protruding belly, commonly called “mummy tummy” or the “postnatal pooch”. Focusing on the total core – which is everything between the shoulders and the hips (not just the abs or 6 pack) and how this connects to the whole body needs to be made a priority. Belly gripping and breath holding as mentioned above can also contribute to this.

Grab my complimentary DIASTASIS RECTI infographic download here

Core Synergy and Fascia :

3. It takes 6 months to 2 years for fascia to regenerate. Which means patience & a progressive postnatal strategy that also takes into consideration whole lifetime of motherhood (not just the first 6 months post birth) is vital for healing & long term results.

As over-exercising the superficial abdominal muscles (6-pack) too soon can lead to muscle imbalances because the 6-pack can become much stronger than the transverse (deepest ab muscle layer) and pelvic floor muscles (these are the foundation of the core). For example see the image below of my client with a “6 pack” but still has abdominal separation. This very common mistake also encourages pelvic floor dysfunction and on going ab separation

Consider not just the width of your ab separation but also the depth :

As the problem lies with function, too often the width of the diastasis gap is made the priority, but examination of the DEPTH of the gap is also essential, as this indicates the health of the connective tissue and deep core strength.  It also means the ability of creating core connection and tension along the linea alba (or midline of the core) can be discovered, including how to manage intra abdominal pressure and the importance of healing of the core from the inside to out.

4. During pregnancy, excessive diastasis recti can be prevented, or the healing process sped up postpartum, through modified & effective functional movement global body movements. Learning how to move and breathe with your growing belly, strengthening your core safely, and limiting stress and strain on weakened areas is the key to maintaining core connection and limiting the gap to a healthy ab separation.  That is the purpose of my unique BESPOKE COACHING PROGRAM >> learn more here

The pelvic floor is a major part of your core :

5. The pelvic floor is the foundation of the total core so this muscle group plays a major part in diastasis healing. Again whole body movement needs to be considered to ensure the pelvic floor is functional and not just “strong”. Too much tightness or ‘hypertonicity’ can also cause pelvic floor dysfunction and is more common than you think, which can lead to postpartum issues such as incontinence and pelvic pain and affect the healing of the surrounding core muscles as it’s all connected !
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6. Diastasis Recti is NOT a hernia. A hernia usually requires surgery, where DR has the potential to be healed. Diastasis Recti will often be misdiagnosed as an abdominal hernia with the recommendation of surgery. It is important to understand what is going on with your body so you can make an informed decision.

Diastasis Recti: a midline separation of the abdominal wall due to the stretching of connective tissue

Abdominal Hernia: a protrusion of the abdominal contents through a damaged, torn or weak area of the abdominal wall

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7. It’s important to CONTINUALLY re-evaluate movement in workouts & daily life to heal. This begins with awareness of the signals that your body is giving you (beyond just the early postpartum period). As sleep, hormones, nutrition and postural alignment all contribute. Rather than just “getting the workout done” ask yourself as you move …

• Do you feel a lot of pressure in your pelvic floor ?
• Is your core bulging or doming ?
• Do you feel a lot of pulling in your low back?
• It’s important to tune in & adjust to YOUR BODY rather prescribe to fear based solutions or NO movement.

Evaluating the body as whole needs to be continual. Many people don’t realize how interconnected everything is – pelvic floor function, posture, breath, workout regimes, hormones etc. all contribute to the healing of diastasis and total core function for the life-time of motherhood

Do I need surgery for my Diastasis Recti ?

Here for you if you need help getting started. Or book in for a complimentary 15 min discovery chat here. I would love to support you and answer any questions you might have. Especially if you are considering surgery for your DR. There are plenty of options prior to taking his avenue, and if you do have surgery it is important you understand and maintain a deep core connection to help you heal optimally and sustain your results.

The post 7 tips to clear the confusion over diastasis recti appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Best of all CORETECH by SupaCore was designed in collaboration with Women’s Health Physiotherapists, so is patented technology which means it is classified as a Medical Device (approved by the TGA in Australia) and in the EU. Health Fund Rebates are also available.

What is SupCore’s scientific CORETECH Techology ?

CORETECH was developed by SupaCore for all levels of sportspeople (elite athletes to fitness fanatics or casual movers) and pregnant / postnatal women, to assist with post workout recovery, injury prevention, pre and postnatal pelvic related issues and rehabilitation from injuries including :

The CORETECH Shorts and leggings have been engineered and body mapped via the inbuilt sacroiliac belt to replicate the body’s own deep stability system by providing optimal placement of external compressive forces throughout the pelvis and core.

By actively encouraging blood flow to key areas, the shorts and leggings minimise the risk of groin, adductor and hamstring injuries. They will also assist the body and help to accelerate the rehabilitation of recently damaged tissue through the control of your lower body movements making these an essential item for all stages of motherhood. They are also really comfy to wear and I love that the support means I don’t need to keep hiking them back up my waist during exercise !

Check out me wearing my SupaCore leggings and Shorts RIGHT HERE

An FABULOUS offer from SupaCore

Keen to try SupaCore or maybe you know a mama or mama-to-be who would love a pair as a gift ?

USE my CODE: BodyFab15 for 15% off any SupaCore leggings order to support your CORE during pregnancy or any stage of motherhood.

Wake up with less pain

After wearing SupaCore leggings during movement many report they wake up the next day with less pain, thanks to the medical grade compression and evidence based support.

 Improve your C-Section Recovery

As Kristen says… “I appreciate how lucky I am to have had such a great recovery from my third C-section. And this one has surprisingly been my easiest. I used the SupaCorre recovery shorts ones and felt so supported especially around the swelling of my scar.”

Grab your pair of SupaCore today, head to SupaCore.com and don’t forget my code : BodyFab15 for your 15% discount

I would love to hear how SupaCore supports you. Jump into my FaceBook Community #BFABSQUAD and share your experience

The post SupaCore scientifically proven to support your CORE appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Excessive Cardio can inhibit fat loss

Excessive cardio can actually inhibit fat loss due to raised cortisol levels.
Plus can result in injury ….which can totally inhibit consistency, which is the secret to success.

One of my favourite ways to enhance cardio workouts (without compromising the core or pelvic floor) is to weave in a change in tempo, direction and alignment which actually promotes deep core activation core cardio.

This type of movement doesn’t have to take a lot of time to be super effective.

Here are 4 ways to easily MAXIMIZE your cardio routine:

1. Switch up Double Leg Jump type movements (e.g jump rope, box jumps etc) for SIDEWAYS movement, this is going to reduce intra-abdominal pressure and ensure you can move for longer (without leaking).

2. Increase the INTENSITY of sideways movement by lifting arms and legs higher (curl foot to butt OR add a knee lift)…exhale on the lift and your core gets in on the action! (as the deep core is connected to the diaphragm).

3. Try a FITBALL as it’s fabulous for supporting the back, hips with higher impact style moves such as jacks, knees lifts etc (just make sure it’s inflated correctly hips should be higher than knees)

Check out my ONLINE FITBALL workouts here called Core Cardio !

4. Get down low and SHUFFLE sideways – we spend so much time in the frontal plane (leaning over phones, desks, prams etc) so a challenge in direction, also challenges the body.

If you’re ready to transform the way you think about fitness check here how you can workout with me.

I would also love to meet you in my new Bespoke group coaching for anyBODY.

The post How to Maximize Your Cardio Training appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Try this NO Crunch Core Chair Workout

Grab a chair and try 5-10 reps of each movement

1. Banded Climbers
2. Side Leg Extension (harder than it looks for core balance)
3. Banded In & Out Bridge
4. Chair Bird Dog Balance (make sure you have a v stable chair let back leg touch the ground until your balance improves OR if you are pregnant + early postpartum)

All you need is a chair or couch + a booty band.

No Crunch Workout

Did you know your core is so much more than a six-pack ? Our legs or “levers” are connected to the core which is everything in between the shoulders and the ribs.

Want to dive deeper into working out like this during pregnancy, post-birth or at ANY stage of motherhood?

Check out how you can train with me 1:1, online or in group sessions RIGHT HERE

Let me know if you try this workout?

The post No Crunch Core Chair Workout appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Nothing wrong with that – unless you are ignoring any of the symptoms above in the name of “increasing your fitness” or have the mindset that “modifying is cheating” or “too easy” !

Modifications Cheat Sheet

You CAN, however, still increase the intensity of your exercises without increasing the impact…or causing long term injuries.⠀

Grab my complimentary modifications cheat sheet here and follow the tips below …

Here are some NEW ways to up the intensity!

Mindset– try not to think modifications are NOT cheating or being lazy
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Non-traditional CARDIO – have access to a rower or bike? Great. If not, try movement on a supportive FITBALL this can reduce the impact on your pelvic floor, hips & lower back plus challenge the deep core.

Check out my FITBALL WORKOUT PROGRAM HERE
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Mix up the TEMPO– try different times within the rep or make your reps slower & longer – time under tension is a great way to increase the intensity.
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LIFT lighter for longer – If you have access to weights or bands (or a couple of cans of beans) can you improve your endurance with longer rounds of movement, with lighter resistance without losing form.

INTERVAL training – doing TABATA over a steady-state can lift your conditioning can really help increase your heart rate – Check out my safe & effective HIIT workouts here.

Want to enjoy your workouts 28% more ?

MUSIC According to a recent study you can get 28% enjoyment out of your workout while moving to energising music. I absolutely love exercise to music it’s a great way to incorporate all of the above especially tempo plus it’s fun and doesn’t really feel like a chore of a workout

Sound good and are you ready to mix up your workouts and switch your mindset from “modifying is cheating” – during pregnancy, postpartum or any stage of motherhood ?
Check out my 1:1 coaching, group sessions, workshops & online programs in HERE!

The post Modifying is Not Cheating appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Losing your mojo or being overwhelmed is OK

It is 100% normal and is incredibly common, so please don’t feel alone. Let’s understand some of the reasons WHY “bedroom time” can be incredibly challenging…

• Stress
• Constant Interruptions
• Sleep Deprivation
• Decreased pelvic floor awareness
• Birth Trauma
• Feeling ‘Touched Out’ from holding a baby all day
• Discomfort down below
• Loss of body confidence
• Healing from birth
• Incontinence
• Breastfeeding challenges

To name just a few !

There are some things that can be done to improve intimacy after birth …

I believe exercise is a wonderful way to re-connect to your body (without depletion and exhaustion) and when this happens many of the items on the above list diminish.

This reconnection has to happen both physically and mentally

Remember –  the pelvic floor region is a massive intersection of muscles and ligaments so it will take time for your brain or neural pathways to reconnect to this area,  (read more here about neuroplasticity)

My unique fitness methods, yes by moving your body can be a solution for helping your pelvic floor (beyond just Kegels) and moving you closer to enjoying intimacy again !

What see a Certified Pregnancy and Post Natal Exercise Specialist ?

I have received comprehensive pelvic floor training during my pregnancy and postnatal exercise specialist certifications that 99.9999% of trainers unfortunately don’t have.
Sadly most personal training certifications teach students about every muscle in the body except the pelvic floor !

This is why I chose to be mentored and certified by renowned Women’s Health Physiotherapists. Plus after over a decade I still work closely with them to ensure the BEST outcomes for women of all ages around the globe !

This may sound unconventional, but it is an important part of the future of women’s health and fitness. Which is a continuity of care on all levels for mothers (not just babies) after birth !

Our relationships with ourselves, our partners and the future of our daughters (and sons) will be impacted FOR THE BETTER if more women are educated and feel confident to talk about this

Want to chat further about this ?

Or need some guidance about getting assessed by a Women’s Health Physiotherapist in your area ?

Contact me here

I am here for you !

The post Intimacy after birth can be challenging appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

My client Nikki (mama of 2) who has been focusing on small micro-adjustments & noticing a BIG or macro difference as she goes about her day, watch the video below to learn why

The micro or minimum is enough to keep moving forward !

Too often our “all or nothing” attitude is what holds us back from making progress. I know this from personal experience learn more here.

It’s consistency, (not binary thinking aka all or nothing), that gets us lasting results and truly creates habits we can sustain.

Sure from an “action” standpoint, doing more of the habits we need all at once is better. However, from a mental standpoint, most people CAN’T realistically maintain ALL of the habits with everything we have going on (especially on the journey through pregnancy and motherhood)

This is why LESS is MORE…

Doing the minimum keeps us moving forward. Remember, that the more we do, the MORE we DO – both when it comes to taking action and when it comes to our lack of action.

So if we overwhelm ourselves with all of the things we SHOULD do? Often we end up doing nothing. Also during pregnancy and postnatal recovery it is important to keep in mind that just because you could, does not mean you should. Modifications are important and should not be perceived as “too easy” – grab my complimentary modifications cheat sheet here

We we doing nothing, we do…well…more of nothing

Agree ?

Whereas if we do something, even something seemingly simple and small like unlocking your knees which I asked Nikki to focus on (see video above) we can actually tune into feeling the difference & then keep ourselves moving forward.

This then leads to wanting to do more and then easily adding on (with less injury) when we DO get the chance

It’s a progressive & sustainable strategy I use with all my clients & why many still train with me 5+ years after pregnancy and birth.

As science says, an object in motion tends to more easily stay in motion. Too often when habits diminish this then turns too an all or nothing approach – then burnout or injury !

Please focus on changing your mindset to one of appreciating and doing the MINIMUM. Trust me it’s works & you can start NOW …then continue for a lifetime !

xx

bodyfabulousfitness

Preg•Postnatal•Peri+beyond
Ditch the crunches Kegels +hormone havoc
Your core is just the beginning
BNE + worldwide 1:1 & group
Online #bfabmethod

I get it I started teaching BodyPump in my 20s. I started teaching BodyPump in my 20s. And if I’m honest, movement feels different now than it did 20+ years ago .. For years, the fitness industry has told women that results only happen if you : lift heavier train harder do more push through But that’s NOT actually what builds strength. Strength is simply your body’s ability to create and control force. And there are many ways to improve it. Groundbreaking research from McMaster University* found that lighter loads performed to a challenging level can build muscle just as effectively as heavier lifting. What matters most is challenging the muscle - regularly ! That challenge can come from: ✓ bodyweight exercises ✓ resistance bands ✓ dumbbells ✓ Pilates ✓ BodyPump ✓ slowing movements down ✓ increasing time under tension ✓ improving movement quality For some women, heavier strength training is absolutely appropriate. For others, it isn’t necessary. The best program is the one you’ll actually do consistently. BUT before any of that… It’s essential all women build an optimal foundation - as your core is just the beginning! Especially as your arms and legs are “levers” attached to your core. Your core is also so much more than your abs. It’s a pressure system involving your: • breath • diaphragm • deep core • pelvic floor When ALL these systems aren’t coordinating well together, strength (using your levers) becomes harder to access. Movement feels less efficient. Progress feels harder than it should. That’s why inside FAB5 we start there first. Just 5 minutes a day. For a fabulous foundation. Then we build strength from there Comment CORE learn more Dahlas . . *Research by Dr. Stuart Phillips, McMaster University 2016 . #strongmama #aussiemumsandkids #corefitness #fitover40" aria-hidden="true">

HERE’S WHY… Strength isn’t built from the weigh Strength isn’t built from the weight. It’s built from the challenge. And challenge can come from: ✓ body weight ✓ bands ✓ dumbbells ✓ barbells ✓ slowing down ✓ better core control For years, the fitness industry has told women that if you aren’t lifting heavy, you aren’t building muscle. If you aren’t burning out in bootcamp, you aren’t working hard enough. If your belly isn’t flat, you just need more discipline. This is what I call “bro science”. And it is costing women their results, their pelvic floor health and their confidence. Groundbreaking research from McMaster University* showed that lifting lighter loads to a challenging level produces the same muscle-building results as heavy lifting. What matters most is not what is on the bar — it is the challenge placed on the muscle and the time under tension. *Dr. Stuart Phillips, McMaster University, 2016 For women navigating postpartum recovery, perimenopause, pelvic floor concerns or simply a regular exercise routine, this changes everything You do not need to max out to build strength. You need to challenge your body in a way that your core can also actually support it You don’t need more. You need the right method And it starts with your foundation. Your CORE is just the beginning … Comment CORE and I’ll send you my free 20-page Core + Pelvic Floor Guide — the same first foundations I give every private client. Ready to go further? My proven 5 step workout is inside the Fab 5 Core Challenge. It’s doable from 5 minutes a day. Built for your female body. Dahlas . . #aussiemums #momsintofitness #perimenopausefitness #menofit #postnatalfitness" aria-hidden="true">

Most women have been taught CORE training (& Squat → grip the butt → tuck the tailbone → suck the stomach in → brace harder Oh oops Leaking ? Then told just do → endless Kegels Your core was NEVER designed to function in isolation. It’s a pressure system involving: • your breath • diaphragm • pelvic floor • deep core • posture • whole body movement patterns And this is where the research gets really interesting According to research published in the American Journal of Obstetrics & Gynecology (Crawford, 2016): Squats recruited the deep core + pelvic floor 56% more effectively than an isolated Kegel Why? Because these movements train the body as an integrated system using: intra-abdominal pressure whole-body muscle chains functional movement patterns NOT just “sit, brace and squeeze.” And importantly: you do NOT need heavy barbells or deep aggressive squats to achieve this fabulous recruitment. Even a simple functional bodyweight squat with optional breathing + alignment can help activate your entire core system more effectively. That’s exactly why inside FAB5 I focus on: whole-body integration pressure management breathing mechanics pelvic floor co-ordination movement sequencing Because when the foundation starts functioning properly… everything changes & the best by product is a flatter tummy Start with my complimentary CORE Guide first (as knowledge is power & neuroplasticity works) Then inside FAB5… I show women how to apply this proven system from as little as 5 minutes a day Suitable for any level of fitness & any age or stage of #motherhood Comment CORE and I’ll send it through Dahlas . . . Source: Crawford, B. (2016). Pelvic floor muscle recruitment during functional exercises. American Journal of Obstetrics & Gynecology (AJO) . #flattummyworkout #abseparation #diastasisrecti #postnatalfitness" aria-hidden="true">

My morning routine used to feel like damage cont My morning routine used to feel like damage control… Waking up foggy Already flat before the day had even started. Wondering why I am feeling so much older than I actually am ! If that sounds familiar — this is for you. Perimenopause doesn’t announce itself politely. It shows up as broken sleep, brain fog, mood shifts, and a body that feels like it’s running on empty before 9am. And for so long, women have just been told to push through it #wiredbuttired I don’t believe in pushing through. I believe in working intelligently with your female physiology. That’s why I’m genuinely excited to be partnering with MyPause Health and their Women’s Hormone Balance Plus — a science-backed supplement specifically designed to support women through the perimenopause and menopause transition. Not a quick fix. Not a magic pill. A thoughtful, targeted support tool for a very real hormonal shift — a next step in life that deserves proper attention. I’ve added it to my morning routine and I want you to have access to it too. My FABULOUS community gets 20% off @mypause.health with code BODYFABULOUS_MPH20 See my Bio for link to shop. As always, please consult your healthcare provider before starting any new supplement. Dahlas #womenshealth #fitover35 #ad #perimenopausefitness" aria-hidden="true">

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And as Alicia says, some of these have been more successful than others   (who needs a door that opens, right? You see, Alicia just hired me as her personal trainer and Mr DIY thinks she could just go to the gym by herself (with a baby and toddler) for half the cost.

But, here’s the thing….

These are Alicia’s words (not mine)…

“I’m not paying to learn how to do the perfect squat – although, I only just learned I was doing them all wrong ….
I’m paying for support,  accountability and an outcome.
Because, for the last 3 years, as a mother of 2, I’ve found it really hard to prioritise my health and wellness. Yeah, I know I ‘should’ be taking self-care seriously but I’ve consistently let it take a back seat.  And, I knew that if this trend continued it wouldn’t be long before other areas started to slip….including my mental wellbeing.”

I totally get it. Alicia wanted to feel like she has someone in her corner to hold her to it and the simple act of committing to 5 weeks of personal 1:1 training sessions (where I come to her) means she is ALL.IN

But what about all those Free online workouts ?

Sure, Alicia could’ve signed up for a free challenge or watched some YouTube videos, trying to DIY her own workouts…. I have some freebies right here ! 

But – after 20 years of doing this, I kinda know how this ends, especially when navigating pregnancy or motherhood…..boredom first arrives then injury steps in before you know it. Not because you are “unfit” or “lazy” but simply because your body, hormones and mental capacity has changed and the way you NEED to train / move HAS to change – a personalised program provides this.

What you did pre-kids or in your 20’s will not and does not work post kids !

Change the way you train…to meet your changing body !

Alicia has advised me ..“this investment in support and accountability is already speeding up my results…..

#1 I’m feeling more motivated and I’m getting more done in every area of life
#2 I’m working smarter not harder and finding my days feel more spacious and I am less on edge !
#3 I’ve got my eye on my end goals (to sleep better, have more energy and feel more confident) and know I’ve got the help to get there.”

Ready to move safely, effectively and efficiently ?

There’s no badge for taking the long road or making things harder than they need to be (I’ve been there and got the T-shirt more on that here)

I’d love to know what support you currently invest in ? I’m sure it will give me inspiration on how I can support more women to cherish their bodies and minds with a variety of personal training options.

Join me for a complimentary DISCOVERY CHAT
or learn more about my personal training here

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