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.

_{The Answer is NO}

Walking is a great form of low-impact cardio for pregnancy, BUT you need to do resistance / strength based training and focus on your mobility.

Why is Resistance Training so Important ?

• To help stablise your joints as your ligaments and connective tissues softens during pregnancy
• To help prevent pelvic pain and back pain (excessive walking can contribute to pelvic pain here’s why)
• To minimise abdominal separation or diastasis recti
• To optimally prepare you for birth so you have the strength and stamina for an active labour and recovery post c-section
• To help reduce the length of second stage labour (pushing phase)
• To help reduce your perception of pain during labour (remember a contraction is YOUR muscles…think of a bicep curl)
• To support your post-pregnancy journey, you will feel stronger and have created essential neural pathways (regardless of the type of birth you have) for a swifter recovery)

Check out my postnatal program here (suitable before your 6 week postpartum check out if you have no contra-indications)

So what exactly is resistance based training?

Resistance training doesn’t just mean lifting heavy weights, it is any exercise that causes your muscles to contract using an external resistance. Resistance based training includes exercises using bands, dumb-bells, your own bodyweight and much more.

Start your pregnancy exercise journey here…

Keen to discover how this could work for you ?

Join my Face to Face Pregnancy Exercise Workshop

Or discover my Online Pregnancy Program RIGHT HERE

Grab my complimentary pregnancy exercise TOOLKIT HERE

Or connect with me here if you have any questions or send me a DM via Instagram below.

The post Is Walking enough Exercise during Pregnancy ? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

It’s a combination of lifestyle choices, habits, strength, nervous system miscommunication, neuroplasticity, flexibility and mobility, your diaphragm/pelvic floor relationship.

With that being said, medications and Kegels are not the “holy grail” solution to a problem that requires many of the above to work together in synergy

There are multiple studies that show that hip musculature (your hip abductors, external rotators, hip extensors, hip adductors) contribute to bladder control just as effectively (if not MORE effectively) than just solely focusing on pelvic floor muscles aka isolated Kegels.

Why you need a whole body approach for your pelvic floor concerns

Too often women are sent from one doctor to another to deal with their urgency issues, but to be honest a WHOLE BODY approach needs to be considered for a LONG TERM solution!

Because the data doesn’t lie !

When I work with any of my clients (at ALL stages of motherhood) we focus A LOT on hip mobility (including some of the moves in THIS VIDEO) plus strengthening + LENGTHENING (which includes breath work) to get their urgency issues under control…

And it works, without EVER doing a single Kegel !

Want to begin NOW with my proven strategies without requiring you putting on your activewear to begin – it’s easy GRAB MY FREE CORE AND PELVIC FLOOR GUIDE !

x Dahlas

Click here for more about me !

The post Why Kegels & medication may not be helping your bladder urgency 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 !
⠀⠀⠀⠀⠀⠀⠀⠀⠀
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

⠀⠀
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.

What is SAFE and UNSAFE for pregnancy exercise ?

It a question many women ask me. But what I believe you need to understand is that exercise during any Trimester is more than just fitness.

What you do during this temporary but precious chapter in your life will impact you & your baby for life.

So don’t push boundaries or let your ego run the show – also please don’t be afraid to move & do nothing !

Pregnancy is the best time to…

• Move your body in synergy with how it can change daily!
• Trust & respect the changes that are happening
• Recognize that even though you might be physically able to do something (like pull-ups, planks or sprints) it doesn’t mean you should!
• Discover that if you have aches, pains or pelvic floor concerns effective movement CAN help

New to pregnancy exercise – read more here about my beginners guide to pregnancy exercise or any level of fitness or trimester can join my face to face pregnancy exercise workshop.

Get educated & empowered !

The best thing you can do is get educated about WHY the changes are happening & that they also don’t magically disappear post-birth, here’s why I believe you are postnatal for life (which is not a bad thing).

Approach exercise and movement with confidence.

Then you can approach exercise & daily movement during pregnancy or any stage of motherhood with confidence.

I have many freebies & paid resources to support you with this including workouts, downloads, workshops, videos or a complimentary 1:1 discovery chat. Learn more here and here

It’s my passion to help women learn how to cherish their bodies during any stage of motherhood. Here for you !

The post Pregnancy Exercise Cheat Sheet appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Here are 3 simple but effective moves to try with a Fitball:

1. CARDIO – yes when you do cardio style moves on the ball your hips, and pelvic floor is supported PLUS as you need to balance the deep core is activated.

That is why I have a whole program designed around this called Core Cardio suitable for anyBODY. Or if you register for my next face to face pregnancy workshop where I show you all the moves that are suitable for pregnancy and beyond.

As Anne with a prolapse while pregnant said …

“I anticipated that I would have to watch on for most of the pregnancy workshop as I had strict instructions not to do anything that exacerbated the pelvic floor discomfort. To my joy and amazement, not only could I do everything at the workshop, but the next day I actually felt much better. As I have continued the fitball exercises at home I am finding that I am much less uncomfortable – the injury remains but is not causing me distress anymore! I can’t tell you how thankful I am.“

2. PUSH UPs with the ball against the wall …these are harder than they look. No injury or pregnancy try this move on your toes.

3. SQUATS – struggling to find an optimal squat position for a workout, or for birth prep and labour ?

Using a Fitball in the small of your back is a fabulous option. Exhale as you rise for some core breath activation (see my previous blog here all about squats also train your core)

Finally, a quality FITBALL is essential & ensures it is inflated firmly to the correct height (hips higher than knees). Learn more here

Any questions?
Reach out here

The post 3 Ways to use a Fitball appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

The skin is the largest organ in the human body and is susceptible to an array of assaults, not in the least of which is what you put on or near your skin. Over 60% of this gets absorbed into your bloodstream, so it’s important to want to make sure you are using is not causing your body and especially your growing baby harm.

A discerning natural choice of fragrance

Sensoriam is a curation of some of the world’s best natural perfumes, candles and essential oils. Launched by Australian friends and founders Jessica Kiely and Emma Scott.

Inspired by their own natural journey to health, Jess and Emma travel the world to uncover distinctive, small-batch perfume creators, eschewing mass-market “big perfume” manufacturers. Their values are uncompromising – all perfumes, candles, essential oils and room scents are incredibly luxurious; beautifully crafted and artisanal in approach and free of synthetic chemicals and harmful toxins.  

Luxury perfumes with a single ethos: natural and beautifully selected.

I am so excited for Sensoriam, Natural Perfume Collective, to support my next BodyFabulous Pregnancy workshop . Sensoriam are offering every participant a FREE virtual consult with natural perfume expert Jessica Kiely, to help new mama’s, to find their signature natural perfume scent. Details will be provided in my exclusive workshop goodie bags !

How to switch, to natural fragrances

Switching to all natural products might seem overwhelming, and it likely will be if you try to switch out all your products at once. Emma and Jess advise that the best way to transition is with small, consistent changes to your daily routine and lifestyle. First, start with just one product, for example, your perfume. If you want to start now, why not try the Sensoriam Scent Quiz here to help you discern a fragrance that is perfect for you.

I was lucky enough to discover a beautiful fragrance that matched my Star Sign Aries – learn more here

The Sensoriam story

For natural beauty expert, Jessica Kiely, the path to Sensoriam began on one unassuming day in 2013 when her husband announced he wanted out of their marriage. It was a turning point for Jessica, who realised she needed to strip away toxins of body, mind, spirit and soul. With a deeper connection to nature and holistic living, Jessica discovered a stronger, more beautiful sense of self.

WATCH BELOW MY LIVE INSTAGRAM INTERVIEW WITH JESSICA

It all began in the family station wagon driving to ballet for brand pioneer, Emma Scott. As a kid, she had to sit for the whole drive breathing in the overpowering scent from her mum’s synthetic perfume, Anais Anais. It made Emma so nauseous she could barely stand straight during ballet class! This was the beginning of a decades-long hyper-sensitivity to artificial fragrances. It also opened Emma’s eyes (and nose) to the benefits of natural products and clean living. Throughout her life, embracing spiritual and metaphysical practices has had a profound impact on Emma’s sense of wellbeing.

Both Jess and Emma are dedicated to helping others find their way to a more natural way of living, and no better time to explore removing toxins from your environment is when you have a little one on the way. Better for baby, better for you.

P.S If you are pregnant there are certain essential oils you need to avoid. Learn more here for your safety

The post Sensoriam – enticing scents without the negative effects appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

1. Stop forcing down 4L OF WATER PER DAY – you might be flushing important minerals tune into your thirst cues, sip as you need (your bladder will also thank you).

2. Exercise does not reduce your baby’s milk supply or change the taste of it (unless you are an elite athlete doing daily vigorous exercise). If you are embarking on postnatal exercise ensure you are also nourishing or fuelling yourself appropriately.

Grab my complimentary NUTRITION GUIDE here

3. CARDIO at varying intensities provides different benefits, but like anything, it can be overdone + is one of the most common ways enthusiastic exercisers get injured including pelvic pain during pregnancy! A variety of exercises incl resistance training is going to give you far more benefits

Grab my complimentary postpartum recovery timeline here to guide you on appropriate movement!

4. KEGELS are NOT the only way to “train” your pelvic floor. The pelvic floor is like any other muscle in the body, excessive Kegels will not make up for the lack of function in the surrounding core and whole body…as it’s all connected!

5. If you “don’t USE it, you LOSE it” – meaning it’s NEVER TOO LATE, to have a better functioning core. This also won’t be achieved with a billion crunches – as the core is way more than a 6pack ! Read here about how I train Emma and her Mum (who is a grandmother and cancer survivor)

6. FOOD is to be enjoyed and to nourish our bodies. Restricting certain foods or creating guilt around them with “good or bad” labels only creates a lifetime of challenges including yo-yo dieting! Go for balance and remember children are watching & listening to you…let’s break this cycle.

7. There is no denying that post-birth is exhausting and there is a lot of healing to be done. However, motherhood is physical so there are gentle exercises and movements that can be done to help support your healing journey before the 6 WEEK check-up, I include these in my Postnatal Fabulous Online program or workout out with me 1:1 learn more here

Got any other myths you shouldn’t believe?

Share them in my Facebook Community here called #BFABSQUAD

The post 7 Female Fitness Myths appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

*Source Back & Pain Center Michigan Med

Exercise can improve back pain

Back pain is extremely common for ALL bodies but it doesn’t need to be. I regularly work with clients who suffer minimal or zero back pain during pregnancy and at all stages of motherhood.

Got back pain ?

The secret is strengthening and lengthening the body plus giving your deep core priority.

Try these three simple tips :

1. Check your Posture & Pelvic Tilt

Shoulders hunched & butt tucked under will turns off the glutes & hamstrings. As the pelvis shifts the hips forward it makes the core become inactive equals more lower back strain.

Restack that posture, eyes up & neutral pelvis …see how much better that feels ?

2. Strengthen & Lengthen – both are equally important as …

When muscles are TIGHT no amount of strengthening is going to release those nasty pockets of tension!

When muscles are WEAK no amount of stretching alone is going to support the body & fix muscle imbalances & bad body biomechanics!

So the COMBINATION of both is equally important during any trimester & all stages of motherhood (…into grandmother-hood too).

Movement, mobility & resistance training (which includes bodyweight) is a fabulous combo for the WHOLE body to prevent & ease back pain.

Plus please make sure you are not confusing pelvic pain / pelvic girdle pain during pregnancy and postnatally with lower back pain. More on that here.

3. Finally, BREATHE.
How are you breathing?
Minimise stress – lengthen your breath into your diaphragm and tap into your PNS parasympathetic nervous system. Stress is tension and this can be held in your lower back and pelvic floor (as both of these areas are connected to your diaphragm).

Grab my complimentary CORE BREATH infographic here

Got any other back pain questions ? Let’s chat in a DISCOVERY CALL here

The post The secret to avoiding back pain appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.