I’ve been supporting women through hormonal challenges for nearly two decades. Pregnancy. Postnatal recovery. Perimenopause. Now — the GLP-1 era.

Lately, I’ve heard many women are asking the same question over and over …

“I’m on Ozempic. I’m doing everything right (eating protein, exercising more and 10K steps).  Why isn’t it working the way I thought it would?”

And my answer is always the same. Because the prescription came WITHOUT a plan.

The women who thrive GLP-1,s use them use them with intention, strategy, and have plan built around their body.  The ones who struggle (& put the weight back on) were basically told to “just take the shot” and figure the rest out themselves.

The GLP-1 Era Is Here. Are You Ready For It?

GLP-1 receptor agonists are genuinely changing the conversation around women’s health. I’m not here to tell you whether to take one. That’s between you and your doctor.

But I am here to tell you what 20 years of working specifically with women’s bodies has made crystal clear.

That gap — between thriving and just losing weight — comes down to what you build around the medication.

Here’s what that looks like in practice….

1. Muscle Is Your Metabolic Currency. a GLP-1 Can’t Build THAT…

This is the one I wish every woman heard before she started.

Research shows that up to 40% of weight lost on GLP-1s without resistance training comes from muscle — not fat.

Source: Wilding et al., 2021, New England Journal of Medicine (STEP 1 Trial); Prado et al., 2024, Obesity Reviews

For women over 30, this is serious. Muscle governs your metabolism, your insulin sensitivity, your bone density, and your hormone balance. Lose it, and the scale might go down — but your metabolism breaks with it.

And here’s the stat that stops women in their tracks:

Research shows most women regain two-thirds of lost weight within a year of stopping GLP-1 medication – and the weight that comes back is primarily fat, not muscle.

Source: STEP 1 Trial Extension (Wilding et al., 2022, New England Journal of Medicine)

Without the right foundations in place, you can end up in a worse metabolic position than before you started.

The good news? You don’t need to ONLY lift heavy to protect your muscle. What matters is challenging your muscles regularly. That can look like:

• Bodyweight exercises
• Resistance bands
• Dumbbells
• Pilates
• Slowing movements down and increasing time under tension
• Improving movement quality

For some women, heavier strength training is absolutely appropriate. But it’s not the only path — and it’s not suitable or accessible for everyone. What matters is consistent, progressive challenge.

2. Your Nervous System Is Not a Wellness Afterthought

Rapid weight loss is a physical stressor.

Stress elevates cortisol. So for women over 30, high cortisol is a fat-storage signal — particularly around the midline. Learn more here.

High cortisol also means your body struggles to absorb protein properly. So even if you’re hitting your protein targets, you may not be getting the benefit. If you’re in perimenopause, this is amplified. Declining estrogen already causes cortisol to rise. Add the physiological stress of rapid weight loss and a high training volume, and you’re working directly against your own hormones.

 Diaphragmatic breathing is not a wellness extra.

It’s the signal that tells your nervous system it is safe. Five minutes of intentional breathwork daily — 4 counts in, hold 2, 6–8 counts out — can meaningfully shift your cortisol response and support fat loss long term.

Grab my complimentary CORE BREATH infographic here

Also if you’re over 36 speak with your doctor about whether HRT is appropriate — the drop in estrogen at this stage directly elevates cortisol and can work against your progress. (Please remember there is no single blood test that can confirm perimenopause symptoms because hormone levels fluctuate wildly from day to day …so if a GP is solely using this it’s a bit of a red flag )

I highly recommend the doctors at WellFemme Australia – they are all very well versed in female hormones and best of all telehealth appointments make it very easy.

3. Protein First. Every Meal.

GLP-1s suppress appetite significantly. This is their mechanism — and their hidden risk. When you’re not hungry, it is very easy to under-eat protein without realising it.

Aim for 1.6–2.2g of protein per kilogram of bodyweight daily. Prioritise it first at every meal, before fullness kicks in. The easy way to increase your protein with with a quality protein powder and delicious smoothie recipes. Here are my favourites

Important : if cortisol is high, your body won’t absorb protein efficiently. Both the protein and the nervous system piece need to be addressed together. We address this in my BFABMETHOD program – where I provide you with an optimal nutrition plan including clinical nutritionist meal plans, recipes and shopping lists called Kitchen Core. Combined with my proven female specific workouts. Learn more here

4. Core and Pelvic Floor training – GLP-1s Don’t Touch This & trying to DIY KEGELS WILL NOT HELP.

Your deep core = your diaphragm, pelvic floor, and transverse abdominis — is your body’s internal pressure management system. It supports your spine. It regulates intra-abdominal pressure. It is directly connected to your nervous system and your hormonal health.

GLP-1 medication such as Ozempic, Mounjaro, Wegovy etc does not improve the function of this area. Excessive crunches and Kegels don’t either.

Intelligent, modern core training the kind that works with breath, pressure, and whole-body movement — is what actually changes this. This is the exact foundation my BFABMETHOD program was built on. I believe your core is just the beginning and when this essential foundation is working optimally everything else becomes seamless, from nervous system regulation, and progressing to heavy weights and more dynamic workouts.

Best of all you can begin TODAY and you don’t even need to put your activewear on. Discovering your “true” core can happen from as little as 5 minutes a day as you move through your daily activities.

Download my complimentary core and pelvic floor guide here

5. Have an Exit StrategY. Life after A glp-1

This is what most women are never told, and it’s the most important advice of all.

Whether you’re planning to stay on your medication long term or not, you need to build a foundation that works independently of the GLP-1 medication. Research backs this up directly: women who combined supervised exercise with GLP-1 therapy regained significantly less weight after stopping than those on medication alone.

Source: Jensen et al., 2024, published alongside the STEP 4 and SURMOUNT extension analyses

The medication is the tool. What you build around it is the result.

If you’re in perimenopause — or over 30 — this matters even more. Declining estrogen is already working against your muscle and bone density. The strategy layer isn’t optional. It’s everything for long-term results and longevity.

Where to Start on your GLP-1 Ozempic, Mounjaro, Wegovy JOURNEY

If you’ve been handed a prescription and told to figure the rest out yourself, you’re not alone, and it’s not your fault.

My proven BFABMETHOD was built specifically for women navigating these exact hormonal crossroads.

BFABMETHOD isn’t another program. It’s an evidence-based female fitness framework that underpins everything I offer. Whether you train with with me 1:1 (in person or virtually) join a Brisbane class, attend a workshop or become an online member, you will learn the same proven method.

Every service teaches the same BFABMETHOD

The only difference is how much support you’d like.

My goal is to empower you to use exercise and nutrition as ways to connect to your body rather than just a tools to change it. Also to push you in ways that keep you meeting your body exactly where you’re at while preventing common injuries including diastasis recti, back pain, pelvic floor concerns and hormone disruption. Discover more here

I’ve connected with hundreds of women on GLP-1s. The ones who kept the results had one thing in common. It wasn’t willpower.

Connect with me here for a 1:1 no obligation discovery chat

The post What Your ozempic, Mounjaro Prescription Doesn’t Come With (But Should) appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

“Maybe I just need to exercise harder…”

You’re not alone.

It’s one of the most common beliefs I hear from women navigating postnatal recovery, perimenopause, pelvic floor symptoms and stubborn belly bulge.

But after more than 20 years coaching women, I’ve found something surprising.

Most women aren’t failing because they aren’t working out hard enough…..

They’re failing because they’re missing the foundations for their unique physiology.

Why MORE exercise isn’t always the answer (especially for women over 30)

Many women have spent decades being taught that results come from:

• More cardio
• More crunches
• More intensity
• More restriction

Yet despite doing all the “right” things, they still experience:

• Belly bulge
• Back pain
• Pelvic floor symptoms
• Bladder leakage
• Exercise inconsistency
• Frustration

The problem isn’t effort.

The problem is that female bodies require a different approach.

Especially as, the traditional fitness industry wasn’t built for your changing female body.
That is WHY my workouts are intentionally different.

Your Core Is Not Just Your Abs

When most women embark on core training, they think…

• Sit-ups
• Crunches
• Planks

But your core so much more than that…

Your core includes everything between your shoulders and hips:

• Diaphragm
• Deep abdominal muscles
• Pelvic floor
• Back muscles
• Glutes

These muscles are designed to work together.

Which is why training ALL of them as a system often produces better results than isolating them individually.

Modern Core Training – what the research tells us

Research published in the American Journal of Obstetrics & Gynecology by Crawford (2016) demonstrated that whole-body functional movements produced greater pelvic floor and deep core recruitment than isolated Kegel exercises.

The findings showed:

• Bridges: 56% greater recruitment
• Lunges: 42% greater recruitment
• Squats: 30% greater recruitment

This doesn’t mean Kegels are useless.

It means they do NOT have to be the only default to improving your pelvic floor (which is connected to your TOTAL core)

Resistance Training Doesn’t Have To Mean Heavy Weights

Another misconception is that women need to lift heavier and heavier to see results.

The reality is more nuanced.

Research from McMaster University 2016 has demonstrated that muscle growth and strength adaptations can occur across a range of loads when the exercise is performed with sufficient effort and challenge.

In practical terms:

• Bodyweight training works
• Resistance bands can work.
• Dumbbells work
• Slower tempos can work.
• Time under tension definitely works

What matters most is creating an appropriate challenge and progressing consistently over time.

Why I Created FAB5

The biggest barrier I see for women isn’t a lack of information.

It’s a lack of implementation.

Women know what they should be doing.

But they feel overwhelmed trying to piece it all together.

That’s why I created FAB5.

A simple framework designed to help women in ANY LOCATION build:

• Core awareness
• Pelvic floor confidence
• Strength foundations
• Consistency
• Sustainable exercise habits

Because information isn’t transformation.

Implementation is.

And when the foundations are right, everything else becomes easier…..

Here’s the breakthroughs women just like you have experienced…

Karla: “For the first time in my adult life, I’m exercising consistently – even with my packed schedule.”

AJ “i can’t thank you enough Dahlas. You have given me back my confidence in moving my body and gave the opportunity of meeting the best bunch of legendary Mummas and Bubbas”

Belle “I think you have created something very special Dahlas. Since I started your resistance based training I have stopped Kegels and noticed I hardly have a bladder leak. I also feel so much more confident in my own body. I start with 5 minutes and always ended up doing more as I feel so good.”

 Unlike traditional fitness programs, I prioritize:

• Physical safety for your body AND nervous system
• Workouts that ADAPT to YOUR body (not the other way around)
• A community that celebrates you simply showing up (not your size)
• Expert guidance, based on current evidence for your unique female physiology

 And if you want personalised support…
I continue to work with women one-on-one (all over the world) who are looking for an individualised approach for their core, pelvic floor, exercise and health goals.

Because while information is helpful…
Transformation happens when you actually implement with quality movement (over quantity)

So my question for you is..

What’s the one thing you’ve been meaning to start?

Not next month.
Not when life calms down.
Not when you’re more motivated.
This week.
Because the smallest consistent action is often what changes everything.

Connect with me HERE and let me know

The post The “More Is Better “exercise Trap for women appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Collagen Switch by Australian Made Switch Nutrition has been formulated to give you that healthy glow and improve your gut health, all whilst enhancing your recovery from movement and also birth and busy Mama life.

Collagen Switch has no added gluten, sugar, fillers or lactose and no artificial colours. NO NASTIES means it’s safe for pregnancy, postpartum and for all the family. Best of all you can grab 20% off with my code BODFAB (on any SWITCH NUTRITION item here)

What is included in Collagen by Switch Nutrition :

Type I, II & III Collagen
Combination of grass-fed bovine & wild caught sustainable marine collagen.

Vitamin C + Digezyme (Digestive Enzymes)
Improves the absorption & utilisation of the collagen.

L-tryptophan
Added to ensure our formula contains all 9 essential amino acids which are required to support any tissue recovery & repair.

Glycine + Glutamine
Supports connective tissue & gut health.

MCT Oil + Prebiotic Fibre
Gut health and metabolic support.

For more nutrition guidance grab my COMPLIMENTARY NUTRITION GUIDE HERE

How to make the Hayley Beiber Strawberry Glaze Glow Smoothie

INGREDIENTS:

1 serving ( x 4 ingredients below for 4-5 servings for family)

1 cup of your choice of milk
½ frozen banana
½ cup of frozen strawberries
¼ avocado
2 organic dates
1 tablespoon maple syrup
1 scoop unflavoured collagen Switch
1 scoop vanilla protein switch
1 tablespoon coconut cream
1 tablespoon of the easy to make strawberry chia collagen jam HERE

METHOD:

1 serving ( x 4 ingredients above for 4-5 servings for family)

• Blend all ingredients except the coconut cream and Strawberry Chia Collagen Jam. Blend well.
• Once blended use the coconut cream and jam to decorate the inside of your glass, to give it that marbled effect.
• Top up gently with the smoothie and done!
  Learn more HERE why protein and collagen are essential during pregnancy and all stages of motherhood

The post Strawberry Glaze Glow Smoothie – Hayley Bieber appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Postpartum women’s hormones are often the same as menopause

I’ve always found it really interesting how postpartum women’s levels of estrogen and progesterone are often at the same level as menopausal women.

In fact, these events are two of the most hormonally charged in a woman’s life….and as the age of women giving birth has increased (and women are living longer) you could be experiencing both perimenopause & postpartum symptoms simultaneously !

Pregnancy comes with soaring levels of estrogen and progesterone. As soon as the placenta comes out, levels of estrogen and progesterone plummet to perimenopausal levels within 24 hours after giving birth. It can then take a number of months to recover. Progesterone levels usually also drop faster than estrogen levels. So apart from having to deal with lower levels of both, there is also an imbalance between the two.

The Roller Coaster during perimenopause and postpartum

When estrogen levels are out of balance (either postnatally or during perimenopause) women tend to experience symptoms such as headaches and fluid retention & more, but it’s really when mood-elevating progesterone is out of balance that things like postpartum depression, anxiety or low mood can take hold.

These symptoms are well documented in postpartum women (baby blues anyone?) & certainly hormones are largely responsible for them. But in any case, it takes a while for our bodies and our minds to adjust after having a baby.

Hormones affect the pelvic floor

FREE CORE AND PELVIC FLOOR GUIDE HERE >> no Kegels, crunches or activewear needed

How to support yourself during both peri and postpartum

To support yourself during BOTH these periods, of perimenopause and postpartum. Optimal nutrition is vital. Eating a balanced diet that’s rich in protein, fibre and healthy fats is an excellent start, and where possible to reduce sugar, caffeine and alcohol – as these exacerbate negative symptoms even more.

Consider cortisol during perimenopause and motherhood

Exercise can also help significantly but only at the right intensity. Early and mid postpartum and perimenopause are not the time to put the body under additional counter-productive stress and raise cortisol levels.

Remember, hormonal changes will end eventually ! But no one can deny that stability feels good and it can be helpful to know how to feel more balanced during these transitions. Please see an experienced medical professional if you need further help.

My BESPOKE PROGRAM helps mothers ditch “all or nothing” workouts and depleting diets for a sustainable exercise and nutrition routine customised to their stage of motherhood even if you have been told that leaking, pelvic pain, core weakness, and constant aches are just a “new normal” of motherhood”

(PSA -they’re NOT!) So you can stop second guessing yourself and show up fabulously fit, strong and confident without losing your lifestyle !

Learn more here, I would love to support you

The post Am I in perimenopause, or am I just struggling because I am postnatal? appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Estro Switch can help to support a variety of hormone-related symptoms, including postpartum hair loss, hot flashes, night sweats, mood swings, PMS, fatigue, and bloating. It can also help to improve sleep quality, reduce stress levels, and boost energy levels.

I have personally been taking Estro by Switch Nutrition for over 3 months and have really felt the benefits (hit play on my video below)

USE MY CODE : BODFAB for 20% off your ESTRO BY SWITCH purchase here

Estro Switch is a vegan, gluten-free, and soy-free supplement that is Australian made with no added nasties. It is available in a 60-capsule bottle and is backed by a 30-day money-back guarantee.

Positive Reviews about Estro by Switch

Estro Switch has received mostly positive reviews from customers. Many women have reported that the product has helped to improve their symptoms of hormone imbalance, such as hot flashes, night sweats, and mood swings. Some women have also reported that Estro Switch has helped to improve their sleep, energy levels, and overall health.

Here are some of the positive reviews that have been posted about Switch Nutrition Estro Switch:

• “I’ve been using Estro Switch for about a month now, and I’ve already noticed a difference. My hot flashes and night sweats have decreased, and my mood has improved. I would definitely recommend this product to other women with hormone imbalances.” – Sarah J.
• “I started taking Estro Switch because I was having trouble with my periods. They were irregular and I was bleeding for longer than usual. After taking Estro Switch for a few weeks, my periods have regulated and I’m no longer bleeding for as long. I’m so happy with this product!” – Jennifer S.
• “I was suffering from hot flashes and night sweats, and they were really starting to impact my quality of life. I tried Estro Switch and within a few weeks, my symptoms were gone. I’m so glad I found this product!” – Mary M.

How does Estro Switch work?

Estro Switch works by providing the body with the nutrients it needs to support hormone health. The ingredients in Estro Switch work together to help to:

• Balance estrogen levels
• Reduce inflammation
• Protect the liver
• Improve sleep quality
• Reduce stress levels
• Boost energy levels
• Reduce postpartum hair loss

Who can use Estro Switch?

Estro Switch is a natural hormone support formula that is designed for women of all ages. It is especially beneficial for women who are experiencing hormone-related symptoms such as hot flashes, night sweats, mood swings, fatigue, and weight gain.

If you are considering using Switch Nutrition Estro Switch, it is important to talk to your doctor first. Estro Switch is not a cure for hormone imbalances, but it can be a helpful way to manage your symptoms.

How to take Estro Switch

The recommended dosage of Estro Switch is two capsules per day. You can take Estro Switch with food or on an empty stomach.

Is Estro Switch safe?

Estro Switch is a safe and natural supplement that is made with high-quality ingredients. It is vegan, gluten-free, and soy-free. Estro Switch is also backed by a 30-day money-back guarantee.

To learn more about Switch Nutrition Estro Switch, please visit the product website.

Here are some of the key ingredients in Switch Nutrition Estro Switch:

• Black cohosh: Black cohosh is a traditional herb that has been used for centuries to treat a variety of women’s health problems, including menopause symptoms.
• Red clover: Red clover is another traditional herb that has been shown to support healthy hormone levels.
• Chamomilla: Chamomile is a calming herb that can help to reduce stress and anxiety, which can often contribute to hormone imbalances.
• Lavender: Lavender is another calming herb that can help to improve sleep quality, which is important for overall hormone health.

Where to buy Estro Switch

Estro Switch is available for purchase online at the Switch Nutrition website use my code : BFAB for 20% off Estro and all Switch Nutrition products

If you are looking for a natural way to support your hormone health, Estro by Switch Nutrition, Australia is a great option. It is a safe and effective supplement that can help to improve your overall well-being.

p.s Want to workout with me during all stages of motherhood from pregnancy to perimenopause. I would love to help support you. Join me in my unique Bespoke Coaching and grab one of my FREEBIES right here

The post Estro Switch : A Natural Hormone Support Formula appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Let’s reframe exactly what “exercise” or a “workout” should be – watch my video below

I want to bust a myth (or a lie the fitness & media industry has sold to you).

You can’t base the effectiveness of an exercise or workout on the feeling of your muscles “burning”. Exercising to exhaustion or “burn” also does not guarantee results!⠀⠀

Your workouts can make you breathe harder, make you perspire and increase your heart rate but you don’t have to exercise to depletion to increase your fitness. And please don’t make being “sore” after every work out your goal.

Results come from CONSISTENCY – not exercising to exhaustion

If you go “too hard” for too long you will not give your muscles enough time to recover and adapt. Plus if you are fatigued already from the life of busy motherhood, adding more depletion will undoubtedly result injury. Recovery should be made a priority so you can improve on your training the next session, plus, rest reduces cortisol levels which supports healthy hormones and fat loss.

It’s time to focus on quality movement instead of quantity – did you know you can begin NOW and you don’t even need activewear. Click the image below to grab my complimentary core and pelvic floor guide

It’s not just about getting physical

If you are sore after every workout, it will most likely have a psychological effect on training consistently. Think about how so many people “go hard” when they join a gym for the first time then drop off after 2-3 months. It’s because training like this is not sustainable.

It is also impossible to maintain this type of training if you are juggling a baby, toddler and work. Female fitness programming needs to stop to treating women just as small men and needs to consider women’s physical and mental challenges, biomechanics and hormones. This is what creates wholistic and realistic training regime that is sustainable for the lifetime of motherhood. This is why I love whole body movement – as it gives you “more bang for your buck” when you are short on time, healing from birth, or have had a long hiatus from exercise. Check out my unique BFABMETHOD – training philosophy here.

Research shows that with just 10-minutes of moderate daily exercise, you can:

• Increase your energy and improve sleep
• Help improve brain function and heart health
• Get stronger and improve mobility
• Burn more fat and increase your metabolism
• Improve labour & post birth recovery

Sound good ?

It’s time to stop feeling guilty about not doing enough. Get moving in a way that’s enjoyable contributes to boosting both your mental and physical health.
I would love to support you on your exercise journey regardless of your age, or stage of motherhood.

Get in touch with me here

The post Stop feeling guilty about not doing enough exercise appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Below is am image of what abdominal coning looks like – I personally call it the “core toblerone” as it looks a bit like one of those triangle shaped chocolate bars !

Abdominal Coning and Diastasis Recti

Abdominal coning signifies that your linea alba, the mid line of the core is not activating effectively. Repetitive strain on this area can cause or make Diastasis Recti worse. This can happen during all types of movement (not only with traditional core based exercises such as sit ups or crunches) it can happen for example, pushing a heavy loaded pram or as per the image below doing a leg press

Not sure exactly what Diastasis Recti is ? Grab my complimentary infographic here

Core coning does not mean DON’T MOVE

As mentioned abdominal coning or doming is simply feedback from your body so listen to it and adjust as needed. As per the tips below :

1. Check your posture – alignment affects how the core activates and spreads load
2. How heavy is the weight you are lifting, pushing and pulling – is it optimal for your energy levels …if you are tired your core muscles will also be tired (especially if recovering from birth) !
3. Are you breathing as you move – its all about pressure control. I explain this right here in my Instagram Page Video all about the CORE CANNISTER

Micro adjustments when you move can make a BIG difference to the strain you your core …as its all CONNECTED !

Don’t just default to Diastasis “SAFE” exercises

For too long, women have been told to “avoid” certain exercises if they have an injury based DR or Diastasis Recti. And while I strongly believe that your foundation must be reset before jumping back into typical core based moves, or intense forms of exercise like running. I also strongly advise mamas of all ages and stages to get into the habit of asking “does this support me” and steer clear of terminology that limits them from PROGRESSING through movement effectively & INTUITIVELY !

It’s time as women we move forward and shift away from only performing “diastasis safe” exercises and LEARN TO, choose exercises that allow us to optimize our OWN core and pelvic floor function

In terms of healing and re-strengthening a core with injury based DR (or other core / pelvic floor concerns), try to focus on

• How do you connect to your core ?
• Do you understand how pressure inside your core is managed ? Grab my complimentary CORE BREATHING infographic as a fabulous place to start

• Tune into your own ENERGY management if you are tired / depleted your muscles including core / pelvic floor will be as well ! Never think a workout should be harder or go for longer to “get results” #outdated and more on that here
• Learning how to optimise movement + whole core control …beyond just the 6pack – I can teach you how to do this with my BFABMETHOD which is use in my 1:1 coaching, group sessions and online programs

Connect to your WHOLE body better

Regardless if you are 6 weeks, 6 months or 6 plus years post birth NOW is best time to connect to your body better which will instill a better understanding about efficiency in ALL exercises.

Begin today with simply asking yourself  ‘DOES THIS SUPPORT ME ?” and become mindful of your movements, rather than just getting the reps done or going through the motions

This, will not only begin to address any or all core and pelvic floor injuries, but will also help you to tune in to when your body is ready to progress into more challenging exercises.

With …⠀⠀⠀⠀⠀

• How do you breathe and how does it assist you with your core and pelvic floor function, as the diaphragm is connected to the core.

• How do you engage your core and pelvic floor? Do they fire simultaneously in both exercise and reflexive states?
• Can you connect to both the lengthening and contracting phases of your pelvic floor?
• Are you aware of your WHOLE core connection beyond just the 6 pack ?
• During core moves are you managing your intra-abdominal pressure ?
• Discovering this means when you progress to more amplified moves and know HOW to address the above appropriately, then YES you will feel SAFE to be in that specific move.

It is simple – make these adjustments and see no coning, then the move is great ! Still see coning – then maybe it is time to find an alternative move or modify further or connect with a certified trainer who can guide you.

P.S It’s time to quit doubting your strength + your ability to move forward…just like Sara who got back to heavy lifting after a 4 finger ab separation & Clare who now comfortably planks !! (check them out here)

The post What is core coning or abdominal doming ? 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.

Regardless we’re talking about the same item of fitness equipment, that is one of my favourite items to use. They are fabulous exercise and birth during pregnancy but also have many other added bonuses if postpartum or recovering from injury or pelvic floor concerns!

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 and grab my free Fitball infographic (hit the image below)

Any questions?
Reach out here

Or learn about my BFABMETHOD the proven female fitness method for every stage of womanhood – pregnancy, postnatal, perimenopause and beyond.

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.