The exercises you inevitably do include star jumps, box jumps, skipping, jogging, crunches some planks and omg ...endless burpees !
Sometimes some sneaky leakage happens during these movements, your hips and back start hurting and you quietly wonder
"....hmmm is this actually ok ?"
You want to ask the coach if there is another option, but you can't or you don't want to interrupt the session.
So you diligently follow their cues...
"draw belly to your spine", and trust "if it's not hurting, it's not working!"
You push through, thinking "when I get fitter my symptoms should disappear" and "oh that's right, I just need to add some foam rolling to my to do list !"
BUT the niggles continue so you probably "pad up and play on"....
The exercises you inevitably do include star jumps, box jumps, skipping, jogging, crunches some planks and omg ...endless burpees !
Sometimes some sneaky leakage happens during these movements, your hips and back start hurting and you quietly wonder
"....hmmm is this actually ok ?"
You want to ask the coach if there is another option, but you can't or you don't want to interrupt the session.
So you diligently follow their cues...
"draw belly to your spine", and trust "if it's not hurting, it's not working!"
You push through, thinking "when I get fitter my symptoms should disappear" and "oh that's right, I just need to add some foam rolling to my to do list !"
BUT the niggles continue so you probably "pad up and play on"....
So, how on EARTH do you sustain consistency, and get results without leaking, feeling sore, depleted and with zero time in life?
HOW DOES THAT EVEN WORK ?
You also get the whole "make your pelvic floor a priority" concept in theory but at this point doing fifty Kegels a day feels overwhelming AF and most likely is making your symptoms worse not better !
Post my first son's birth, I decided extra resistance training would be the best way to go. So with all my personal training confidence, I leapt into CrossFit ! Heavier weights are fine I thought, as "I am not doing anything high impact" ...but my core didn't seem to be healing in the most optimal way and I felt drained and not energised after each workout.
However, I continued to push through.
But the niggling feelings continued, so I started asking fellow fitness pros, my Doctor, my friends and also Dr Google for the best ways during pregnancy and motherhood to maintain my fitness and overcome those niggles.
- "Your fit" they said - "your body will adjust !"
- "Just reduce your reps" they advised " and that should eventually feel better"
- "Add in an extra rest day " they agreed on "it's probably just because you are tired."
- Oh...and let's not forget.... 'have you tried foam rolling?'
So I scoffed and thought "well that's easy" so I tried all of the above and also threw in some of my own made-up modifications.
It was also when I had a massive lightbulb moment !
Which has become the cornerstone of ALL my training methodology - I call the B.F.A.B. METHOD
I realised, for over the past decade, as a fitness coach, I had been taught about every single muscle in the body, except for the pelvic floor. Which is insane, as this muscle is the key foundation to whole body fitness and wellness !
- Online membership portal access incl over 100 + on demand workouts that smartly combine, pilates based moves, cardio and strength training. Plus HIIT, dynamic fitball core cardio workouts
- PERSONALISED LIVE SUPPORT + mentorship from me on what workouts best suit, you, your lifestyle and symptoms in the portal COMBINED with...
- PRIVATE 1:1 Workout Sessions
- Live 45 min SMALL GROUP sessions + 2 BONUS MONTHS
- Plus access to REPLAYS
- COMPREHENSIVE NUTRITION plan including recipes, meal plans and shopping lists
- ACCOUNTABILITY check-ins plus journals, habit trackers
- Access to GUEST EXPERT MASTERCLASSES in mindset, health and nutrition
- Epic BONUSES and more..
- Discover how breathing optimally is the foundation of every movement as your your diaphragm is connected to your pelvic floor
- From 5 minutes a day, use the 14 days of FABULOUS FOCUS program to discover your FAB 4 CORE synergy, with simple ways to improve your pelvic floor and deep core beyond Kegels and Crunches - using breath, posture, pressure management and optimal movement
- Progress to the best ways on how to connect breath and movement not only in a workout but as you go about your day - this is called incidental exercise will make all those mama movements magical
- Slow paced sessions are a focus to ensure you drop out of flight fight mode and learn to "feel" rather than just "do" exercise. Fostering a better hormonal balance, postural alignment and deeper core connection.
- Sounds simple ? But you will still be challenged by intelligently combining breath, movement and muscle sculpting strength with a consistent focus.
- Variety is a proven key to keeping yourself motivated to meet your goals. Together we will hone in and discover WHAT SUITS YOU from my range of workouts. Your extra 1:1 private sessions with me, means I will be there guiding you every step of the way on how to tap into, nurture and solidify your strength both physically and mentally in a way that becomes intuitive to your body and energy levels
- Combined with 12 months of access to over 100 + on demand total body functional workouts sessions, suitable for all levels of fitness - including safe & effective HIIT, strength and resistance, supportive cardio, bodyweight only, mobility moves, stretch and flow, meditations + much more
- Discover how you can start with a 10 minute routine and if you feel good keep going, if not honour where you body is at and still build consistency and results.
- 24/7 access means you also have the flexibility to workout when you can and take a break when needed. With just the click of your mouse or tap of your phone screen your exercises are on demand and can be done comfortably at home or whenever your mobile device takes you !
- BONUS Group LIVE workouts are added to inspire and challenge you with variety, plus you can access all the replays as you need.
- By this phase you will understand exactly what I mean when I say "you can't see the core of an apple" or your "core is more than just abs"- as you intuitively nourish, activate and connect better to your deep core, trusting when and how to challenge yourself
- It's time to build on your consistency through a variety of high and low CARDIO workouts that simultaneously train your CORE including my unique CORE CARDIO FITBALL WORKOUTS with motivating music !
- Combined with access to DONE FOR YOU workout calendar. This means your daily session is always ready for you laid out for you so don't waste a second trying to figure out what workout to do
- You can choose to push yourself or pull back depending on the day and discover how to focus on how you feel before and after each workout. Plus during every workout I will still provide you with a variety of options so you can tune into what is right for your body
- If your goal is to increase your weights, get back to running or more try dynamic movements I will show you the best possible ways to progress with a deep core connection to avoid injury
B ody & mind connection
- Neural movement takes training to a whole new level by sprinkling cognitive challenges into workouts - this is where you shift from just "doing" the exercise to truly "feeling it" both physically and mentally
- With your established synergy of breath, movement and mental focus, you will begin to not only release dysfunctional patterns but also build new neural pathways that physically make you stronger and mentally affirm your worth. My secret sauce to achievable and sustainable results !
- By now you will also trust that that repetition is the key to long term success, as science proven neuroplasticity strategies give you freedom to move move intuitively through all elements of each workout
- You will also know how to prioritise rest and will move away from the mindset of "I don't have time to exercise" to discovering how quality movement (over quantity) or taking time to journal, meditate or stretch is a fabulous way to shift your thoughts about how you want to feel each day
- By now you will be more in tune with your body, be better at managing stress, will have a movement practice that you enjoy pain free, with minimised dysfunction and you will see your body, mind and spirit become stronger every day with support from a fabulous community of like minded women.
- Discover how breathing optimally is the foundation of every movement as your your diaphragm is connected to your pelvic floor
- From 5 minutes a day, use the 14 days of FABULOUS FOCUS program to discover your FAB 4 CORE synergy, with simple ways to improve your pelvic floor and deep core beyond Kegels and Crunches - using breath, posture, pressure management and optimal movement
- Progress to the best ways on how to connect breath and movement not only in a workout but as you go about your day - this is called incidental exercise will make all those mama movements magical
- Slow paced sessions are a focus to ensure you drop out of flight fight mode and learn to "feel" rather than just "do" exercise. Fostering a better hormonal balance, postural alignment and deeper core connection.
- Sounds simple ? But you will still be challenged by intelligently combining breath, movement and muscle sculpting strength with a consistent focus.
- Variety is a proven key to keeping yourself motivated to meet your goals. Together we will hone in and discover WHAT SUITS YOU from my range of workouts. Your extra 1:1 private sessions with me, means I will be there guiding you every step of the way on how to tap into, nurture and solidify your strength both physically and mentally in a way that becomes intuitive to your body and energy levels
- Combined with 12 months of access to over 100 + on demand total body functional workouts sessions, suitable for all levels of fitness - including safe & effective HIIT, strength and resistance, supportive cardio, bodyweight only, mobility moves, stretch and flow, meditations + much more
- Discover how you can start with a 10 minute routine and if you feel good keep going, if not honour where you body is at and still build consistency and results.
- 24/7 access means you also have the flexibility to workout when you can and take a break when needed. With just the click of your mouse or tap of your phone screen your exercises are on demand and can be done comfortably at home or whenever your mobile device takes you !
- BONUS Group LIVE workouts are added to inspire and challenge you with variety, plus you can access all the replays as you need.
- By this phase you will understand exactly what I mean when I say "you can't see the core of an apple" or your "core is more than just abs"- as you intuitively nourish, activate and connect better to your deep core, trusting when and how to challenge yourself
- It's time to build on your consistency through a variety of high and low CARDIO workouts that simultaneously train your CORE including my unique CORE CARDIO FITBALL WORKOUTS with motivating music !
- Combined with access to DONE FOR YOU workout calendar. This means your daily session is always ready for you laid out for you so don't waste a second trying to figure out what workout to do
- You can choose to push yourself or pull back depending on the day and discover how to focus on how you feel before and after each workout. Plus during every workout I will still provide you with a variety of options so you can tune into what is right for your body
- If your goal is to increase your weights, get back to running or more try dynamic movements I will show you the best possible ways to progress with a deep core connection to avoid injury
B ody & mind connection
- Neural movement takes training to a whole new level by sprinkling cognitive challenges into workouts - this is where you shift from just "doing" the exercise to truly "feeling it" both physically and mentally
- With your established synergy of breath, movement and mental focus, you will begin to not only release dysfunctional patterns but also build new neural pathways that physically make you stronger and mentally affirm your worth. My secret sauce to achievable and sustainable results !
- By now you will also trust that that repetition is the key to long term success, as science proven neuroplasticity strategies give you freedom to move move intuitively through all elements of each workout
- You will also know how to prioritise rest and will move away from the mindset of "I don't have time to exercise" to discovering how quality movement (over quantity) or taking time to journal, meditate or stretch is a fabulous way to shift your thoughts about how you want to feel each day
- By now you will be more in tune with your body, be better at managing stress, will have a movement practice that you enjoy pain free, with minimised dysfunction and you will see your body, mind and spirit become stronger every day with support from a fabulous community of like minded women.
- Discover how to fuel yourself- with no dogma, just a proven CLINICAL NUTRITION PLAN by our expert Nutritionist Georgia Marrion. Learn how what you eat matters at a cellular level to nourish your hormones, body and mind and heal your deep core.
- Get instant access to our KITCHEN CORE, an incredible 8 week meal plan, shopping lists, recipes, PLUS specialised masterclass guidance so you can make eating well seamless and family friendly.
- BONUS : LIVE group session with Nutritionist Georgia so you can ask questions and get answers that are relevant to your own journey.
But you actually FIND MOTIVATION WITHIN yourself.
But first, we need to move some other stuff around "clean and clear" in order to discover what our heart truly wants (or goals you want to achieve). From there, we start to UNLOCK TRUST and CONFIDENCE from within us and then SELF WORTH thrives, which is essential for motivation to happen !
To help you find your own FOCUS AND FLOW you will receive a range of fabulous downloadable mindset plans, accountability journals and habit trackers to help you get clear on your goals and how to make them happen with consistency and not overwhelm.
- Plan your best week, month or 3 months ever (whatever suits you !)
- Build positive habits, track everything and stay motivated
- Connect with your inner wisdom, practice gratitude, write goals, build confidence and keep a clear mind with a daily journal.
- Discover how to fuel yourself- with no dogma, just a proven CLINICAL NUTRITION PLAN by our expert Nutritionist Georgia Marrion. Learn how what you eat matters at a cellular level to nourish your hormones, body and mind and heal your deep core.
- Get instant access to our KITCHEN CORE, an incredible 8 week meal plan, shopping lists, recipes, PLUS specialised masterclass guidance so you can make eating well seamless and family friendly.
- BONUS : LIVE group session with Nutritionist Georgia so you can ask questions and get answers that are relevant to your own journey.
But you actually FIND MOTIVATION WITHIN yourself.
But first, we need to move some other stuff around "clean and clear" in order to discover what our heart truly wants (or goals you want to achieve). From there, we start to UNLOCK TRUST and CONFIDENCE from within us and then SELF WORTH thrives, which is essential for motivation to happen !
To help you find your own FOCUS AND FLOW you will receive a range of fabulous downloadable mindset plans, accountability journals and habit trackers to help you get clear on your goals and how to make them happen with consistency and not overwhelm.
- Plan your best week, month or 3 months ever (whatever suits you !)
- Build positive habits, track everything and stay motivated
- Connect with your inner wisdom, practice gratitude, write goals, build confidence and keep a clear mind with a daily journal.
This exclusive member only community workout and question time will also help you tap into your fabulous female intuition to build better consistency and a fabulous connection others.
DID YOU KNOW ? Most fitness programs don't include ongoing (as needed) 1:1 coaching and check ins ?
It can be so exciting (and a bit nervy) to return to exercise or to start a new workout program. BUT what can be even more challenging ?
To CONTINUE on a program for the long haul
That is EXACTLY what we are going to change with BESPOKE. This is NOT a program you buy and it gathers dust in your inbox.
And as a fully certified pregnancy, postnatal and pelvic floor coach with mentoring from Women's Health Physios, plus in-depth training in Pilates, Les Mills programs, strength and conditioning programming and most importantly loads of experience coaching women at all ages and stages in their full, stress-y, messy lives - I wanted to create a program that helped people feel like they can keep showing up to exercise in a TRULY SUSTAINABLE manner.
Custom 1:1 guidance on your mindset and movement equals unshakable confidence so that your exercise programming is 100% aligned with your fabulous female body, so your fitness and nutrition choices can be the best they can possibly be.
I WILL PERSONALLY SUPPORT YOU WITH 6 MONTHS OF IN-DEPTH WORK INCLUDING :
- Expertly designed 6 month workout plan BUILT FOR YOU and your specific needs, that progresses monthly (or as needed)
- 30 minute initial online consultation with me to personally discuss your current goals, lifestyle, injuries, core or pelvic floor symptoms, pregnancy/birth/ surgical experiences, niggles or more !
- Monthly 45 minute private 1:1 sessions (personal training workout OR private coaching call) with me Dahlas, to discuss your progress, nutrition tips, hone in on exercise techniques, strategize aches, pain or pelvic floor symptoms get guidance on the best on demand workouts in the portal for you and equipment- whatever you are needing in the moment to keep you consistent and comfortable !
- Ongoing ACCOUNTABILITY check ins (via a free app) for quick audio and video messaging from Mon to Fri
- Very LIMITED SPACES as I like to work 1:1 with everyone in this program for a 6 month high touch commitment, your consistency is also sustained with your 12 month access to the BFABMETHOD online portal with over 100+ on demand workouts mindset tools and more; PLUS monthly LIVE group sessions.
I will help you build a better whole body connection with specialised core focus so that your pelvic floor can engage naturally in a FUN and diversified range of movement that SUITS you, your energy levels and is sustainable for your lifestyle.
All group and 1:1 session REPLAYS will also be available in your membership portal so you can return to them as many times as you need during your access time.
This exclusive member only community workout and question time will also help you tap into your fabulous female intuition to build better consistency and a fabulous connection others.
DID YOU KNOW ? Most fitness programs don't include ongoing (as needed) 1:1 coaching and check ins ?
It can be so exciting (and a bit nervy) to return to exercise or to start a new workout program. BUT what can be even more challenging ?
To CONTINUE on a program for the long haul
That is EXACTLY what we are going to change with BESPOKE. This is NOT a program you buy and it gathers dust in your inbox.
And as a fully certified pregnancy, postnatal and pelvic floor coach with mentoring from Women's Health Physios, plus in-depth training in Pilates, Les Mills programs, strength and conditioning programming and most importantly loads of experience coaching women at all ages and stages in their full, stress-y, messy lives - I wanted to create a program that helped people feel like they can keep showing up to exercise in a TRULY SUSTAINABLE manner.
Custom 1:1 guidance on your mindset and movement equals unshakable confidence so that your exercise programming is 100% aligned with your fabulous female body, so your fitness and nutrition choices can be the best they can possibly be.
I WILL PERSONALLY SUPPORT YOU WITH 6 MONTHS OF IN-DEPTH WORK INCLUDING :
- Expertly designed 6 month workout plan BUILT FOR YOU and your specific needs, that progresses monthly (or as needed)
- 30 minute initial online consultation with me to personally discuss your current goals, lifestyle, injuries, core or pelvic floor symptoms, pregnancy/birth/ surgical experiences, niggles or more !
- Monthly 45 minute private 1:1 sessions (personal training workout OR private coaching call) with me Dahlas, to discuss your progress, nutrition tips, hone in on exercise techniques, strategize aches, pain or pelvic floor symptoms get guidance on the best on demand workouts in the portal for you and equipment- whatever you are needing in the moment to keep you consistent and comfortable !
- Ongoing ACCOUNTABILITY check ins (via a free app) for quick audio and video messaging from Mon to Fri
- Very LIMITED SPACES as I like to work 1:1 with everyone in this program for a 6 month high touch commitment, your consistency is also sustained with your 12 month access to the BFABMETHOD online portal with over 100+ on demand workouts mindset tools and more; PLUS monthly LIVE group sessions.
I will help you build a better whole body connection with specialised core focus so that your pelvic floor can engage naturally in a FUN and diversified range of movement that SUITS you, your energy levels and is sustainable for your lifestyle.
All group and 1:1 session REPLAYS will also be available in your membership portal so you can return to them as many times as you need during your access time.
- How KEGELS and "prolapse or diastasis safe" exercises are not as important as whole body functional movement
- How to confidently build strength and move pain free for the LONG TERM
- Why you might be having trouble connecting to your CORE & PELVIC FLOOR
- How a working out with a FITBALL means you can still move dynamically despite pelvic pain, prolapse, lower back pain or pregnancy
- Why connection needs to start from the INSIDE to OUT and the best ways to achieve this - not just in a workout but as you go about your day
- How a 5 MIN workout is FABULOUS and how to make this suit your body and lifestyle
- How to trust and EMBRACE the process, not just the desired outcome ..and look forward to it !
- Why you might continually feel tight and stiff even after STRETCHING
- Why being FIT, STRONG and CONFIDENT does not end when motherhood begins
- Why WANTING MORE for your body & your whole life, IS simpler to achieve than you've been told.
- How KEGELS and "prolapse or diastasis safe" exercises are not as important as whole body functional movement
- How to confidently build strength and move pain free for the LONG TERM
- Why you might be having trouble connecting to your CORE & PELVIC FLOOR
- How a working out with a FITBALL means you can still move dynamically despite pelvic pain, prolapse, lower back pain or pregnancy
- Why connection needs to start from the INSIDE to OUT and the best ways to achieve this - not just in a workout but as you go about your day
- How a 5 MIN workout is FABULOUS and how to make this suit your body and lifestyle
- How to trust and EMBRACE the process, not just the desired outcome ..and look forward to it !
- Why you might continually feel tight and stiff even after STRETCHING
- Why being FIT, STRONG and CONFIDENT does not end when motherhood begins
- Why WANTING MORE for your body & your whole life, IS simpler to achieve than you've been told.
- are tired of mindless workouts
- want to discover that doing hundred Kegels is not going to fix your leaking, diastasis or prolapse symptoms
- know that the "all-or-nothing" approach to exercise is just NOT working for you. It is keeping you stuck, feeling unsuccessful and wanting to give up
- want eat for fuel and nourishment instead of restriction and guilt
- crave more creative and intentional exercise
- longing for a workout plan that will help you feel more comfortable in your body
- want to challenge your body in new ways, without leaking, heaviness or ongoing aches and pain
- want to move smarter not harder and still get results
- are tired of mindless workouts
- want to discover that doing hundred Kegels is not going to fix your leaking, diastasis or prolapse symptoms
- know that the "all-or-nothing" approach to exercise is just NOT working for you. It is keeping you stuck, feeling unsuccessful and wanting to give up
- want eat for fuel and nourishment instead of restriction and guilt
- crave more creative and intentional exercise
- longing for a workout plan that will help you feel more comfortable in your body
- want to challenge your body in new ways, without leaking, heaviness or ongoing aches and pain
- want to move smarter not harder and still get results
- That niggling voice whispering that there has to be a better way to move and nourish your body, and when the heck are you going to take action and do something about
- Resorting to quick fix, DIY and band-aid solutions that temporarily "fix" your problems but don't address the root cause
- Wellness and fitness strategies that have too many rules and exclusions, as you just want to get back to simply doing what makes you feel good !
- Forcing yourself to have "willpower" as you deprive and deplete yourself
- Doing Kegels with little effect or worsening symptoms.
- Putting strain on your body that stops your fitness progress dead in its tracks
- Decision fatigue about what you can or should do when it comes to exercise and nutrition
- A more personalised online workout program where modifications and motivation are personally offered for all levels of experience
- Getting fit and confidently progressing to more dynamic movement without impacting your joint, pelvic floor, total core health
- A unique and proven way to move your body and maintain your fitness during pregnancy and throughout the long runway of motherhood.
- Tapping back into your incredible female intuition to honour the changes happening to your body
- A workout program that suits your energy levels, time and fitness level so you can build consistency without overwhelm
- A movement practice that is not just about a number on a scale but has unique training techniques that are backed up by research and have helped thousands of women
- Discovering a new deep core connection and finding joy in movement.
- Getting fit with a smile on your face
- Expertly designed 6 month workout plan BUILT FOR YOU and your specific needs, that progresses monthly (or as needed)
- Monthly 1:1 45 minute private sessions (personal training workout OR private coaching call) with me Dahlas, to discuss your progress, hone in on exercise techniques, strategize aches, pain or pelvic floor symptoms - whatever you are needing in the moment to keep you consistent and comfortable !
- Ongoing ACCOUNTABILITY check ins (via a free app) for quick audio and video messaging from Mon to Fri
- Very LIMITED SPACES as I like to work 1:1 with everyone in this program for a 6 month commitment, your consistency is also sustained with your 12 month access to the online portal PLUS monthly LIVE group sessions.
The unique BFABMETHOD portal includes :
- 100 + full body workouts that are categorised by time, equipment and to suit all levels of fitness, age and stage. Include a variety of mat only exercises, safe & effective HIIT, strength and resistance, fitball fabulous cardio, mobility moves, stretch and flow + much more.
- Mindset / neuroplasticity tools and masterclasses
- Live Replays + Workout Calendars
- Your comprehensive nutrition plan
- All aligned with the proven BFABMETHOD pathway
AS MIA SAID : "What I love about these calendars is that after my 6 months of 1:1 private sessions ended, I trusted that if I followed the calendar, even on days when I only get 1/2 workout in, I knew I would still making progress, because I now feel so much stronger and more capable in my body. Best of all I love that I can do these on-demand workouts at home and they are short but effective plus the calendar includes other things like recipe inspo, mindset tips and self care. I simply save it to my desktop and click on the links - it's so easy!"
Designed by an accredited nutritionist who specialises in female health and hormones and scheduled to inspire you with over 8 weeks of meal plans, recipes, shopping lists, snack guides and smoothie love !
PLUS Bonus Live Q&A with Nutritionist Georgia during your 12 month portal access - so you get direct support for your journey
These tools will also help you get the most out of your 1:1 private sessions with Dahlas (record your progress, questions, habits and challenges) with your...
- Daily Planner
- 30 or 90 day success plan
- Habit Tracker
- Checklist
- Goal Planner
- Plus dive deeper with educational tips and infographics to help with accountability, mindset, motivation and more !
The brain possesses the remarkable capacity to re-organize pathways and create new connections (neural pathways). This science proven challenge allows you to learn new things, over come dysfunctional patterns (both physically and mentally) and regulate emotions. This SELF PACED bonus challenge is a game changer for lasting results and progress !
You will be first to know about them !
- Expertly designed 6 month workout plan BUILT FOR YOU and your specific needs, that progresses monthly (or as needed)
- Monthly 1:1 45 minute private sessions (personal training workout OR private coaching call) with me Dahlas, to discuss your progress, hone in on exercise techniques, strategize aches, pain or pelvic floor symptoms - whatever you are needing in the moment to keep you consistent and comfortable !
- Ongoing ACCOUNTABILITY check ins (via a free app) for quick audio and video messaging from Mon to Fri
- Very LIMITED SPACES as I like to work 1:1 with everyone in this program for a 6 month commitment, your consistency is also sustained with your 12 month access to the online portal PLUS monthly LIVE group sessions.
The unique BFABMETHOD portal includes :
- 100 + full body workouts that are categorised by time, equipment and to suit all levels of fitness, age and stage. Include a variety of mat only exercises, safe & effective HIIT, strength and resistance, fitball fabulous cardio, mobility moves, stretch and flow + much more.
- Mindset / neuroplasticity tools and masterclasses
- Live Replays + Workout Calendars
- Your comprehensive nutrition plan
- All aligned with the proven BFABMETHOD pathway
AS MIA SAID : "What I love about these calendars is that after my 6 months of 1:1 private sessions ended, I trusted that if I followed the calendar, even on days when I only get 1/2 workout in, I knew I would still making progress, because I now feel so much stronger and more capable in my body. Best of all I love that I can do these on-demand workouts at home and they are short but effective plus the calendar includes other things like recipe inspo, mindset tips and self care. I simply save it to my desktop and click on the links - it's so easy!"
Designed by an accredited nutritionist who specialises in female health and hormones and scheduled to inspire you with over 8 weeks of meal plans, recipes, shopping lists, snack guides and smoothie love !
PLUS Bonus Live Q&A with Nutritionist Georgia during your 12 month portal access - so you get direct support for your journey
These tools will also help you get the most out of your 1:1 private sessions with Dahlas (record your progress, questions, habits and challenges) with your...
- Daily Planner
- 30 or 90 day success plan
- Habit Tracker
- Checklist
- Goal Planner
- Plus dive deeper with educational tips and infographics to help with accountability, mindset, motivation and more !
The brain possesses the remarkable capacity to re-organize pathways and create new connections (neural pathways). This science proven challenge allows you to learn new things, over come dysfunctional patterns (both physically and mentally) and regulate emotions. This SELF PACED bonus challenge is a game changer for lasting results and progress !
You will be first to know about them!
