What exactly is the BFABMETHOD ?
The BFABMETHOD is a unique training methodology based on science and exercise strategies used by certified trainer Dahlas Fletcher, following these 4 pillars (under the acronym B.F.A.B)
B reathe your way to a better core
The FAB4 CORE ultimate core synergy begins with breathing and is the foundation to every workout
Proven posture tonic tips will help you use your body better at all ages and stages
Slow paced sessions are a focus to ensure you drop out of flight fight mode and create optimal hormonal balance. But you will still be challenged by intelligently combining breath, movement and muscle sculpting strength
F unctional Training & Nutrition
The unique combination of functional whole body movement and low impact cardio techniques will activate and engage every muscle in your body especially the deep core whilst simultaneously improving your overall cardiovascular fitness
Utilising equipment including a medical grade fitball, hand weights, bands and a bodyweight means each session focuses on multi-intensity muscle activation, core strength and stability.
The exercises will leave you feeling energised not exhausted so you can translate your workouts into functional everyday movement patterns for a lifetime of benefits
Upbeat music, feeling like your lower back, hips and pelvic floor are supported, means you will stay motivated and achieve consistency
The BFABMETHOD is for every single BODY from beginner to advanced including pregnancy, as modifications are offered in every session with alternating themes and target areas to ensure variety, balance and focus
To keep you fueled and energised you will receive a BONUS incredible nourishment plan including recipes, meal plans and shopping lists.
A bs are not the only part of the core
Discover your core beyond outdated spot training with crunches and Kegels
Your essential muscle the pelvic floor will be both lengthened, strengthened and supported with whole body workouts
Tap into how movement and intensity can still be achieved, if you have pelvic floor concerns, hip pain or back pain through a new dynamic behaviour pattern using a supportive FITBALL
Learn what is optimal for Diastasis Recti and how and when to progress to more intense movements
Find out how to heal and prepare your core and pelvic floor for an optimal birth and recovery
Enjoy a confident, capable core connection for life regardless of your age
B ody & Mind connection for a better birth and beyond
"What fires together, wires together' is the magical science of neuroplasticity or brain / body connection inside the BFABMETHOD.
Our brain cells communicate through neurotransmitters, so with frequent communication, the connection strengthens and messages begin to transmit faster, and with enough repetition, this process can become automatic.
This is how you will shift from approaching exercise and movement "on auto-pilot" and instead decelerate so you can tune into "where do I actually feel this" or "are the right muscles actually working".
Combined with optimal breathing, this evidence based way is used to create NEW neural pathways so you become stronger and more functional. Plus strengthen existing pathways to the deep core and pelvic floor that may or may not be working optimally.
What is your pelvic floor?
Your pelvic floor is a combination of muscle, ligaments and fascia that sit in your pelvic bowl. Your pelvic floor connects to your tailbone and the back, your pubic bone at the front and your sit bones on either side. It acts like a hammock or sling to support your bowel, bladder and uterus and is the foundation of your core. Being pregnant, daily motherhood activities and general age and life challenges can place a lot of stress on your pelvic floor muscles, which can lead to weakness or incontinence (regardless of the type of birth you may have had). During pregnancy and throughout the lifetime of motherhood, you want to be able to activate these muscles to support your internal organs, but also be able to optimally release them to avoid hypotonic symptoms. To achieve this in the program we go beyond just "spot training" with Kegels and instead focus on specialised exercises that simultaneously improve the strength not only of your pelvic floor but all your whole body - to achieve total core synergy !
Is this program suitable for beginners, newly postpartum or if I have older kids?
Definitely! It's suitable for all ages, fitness ranges, stages of pregnancy and motherhood. As long as you have medical clearance to exercise and no high risk complications. I offer a variety of levels and modifications for all the movements so it's never too late to start !
We recommend if postnatal, to start from 6 weeks post birth and 10 Weeks post C-section. If you have abdominal separation larger than 4 fingers apart or any pelvic floor issues, including prolapse, I recommend you see a Women's Health Physiotherapist prior.
Should I do this if I have morning sickness?
Absolutely – if you feel up to it of course. During all of my workouts I give you many options and modifications so they can be adapted for every part of your precious journey. Gentle exercise can be a great way to improve energy levels and to feel more revitalised. I know how hard it is to fathom, but women with morning sickness who do my sessions have reported feeling so much better when they exercise. However, if you are suffering from severe morning sickness – hyperemesis gravidarum. You will need to obtain clearance from your Doctor before commencing this program.
I am experiencing prolapse, leaking or aches and pain. Is this challenge appropriate for me ?
It sure is ! As long as you have medical clearance to move. It may feel counterintuitive but in many cases these corrective exercises will actually help relieve pain and symptoms. You will learn about aches, pains and common injuries during and how you can modify and improve mobility to feel more comfortable – not only when you workout but also as you go about your daily activities. If you have any major concerns, prior to commencing the program, I highly recommend you see a Women's Health Physiotherapist for a correct diagnosis and to ensure you are ok to proceed. If you get the green light simply contact me with your treatment prognosis then I can personally assure you about the appropriate safe and effective movements and what equipment would be suitable for you.
Can I join later?
This program is rolled out at specific times to ensure participants get the most out of each workshop and I can be there to offer support. This means, I only offer access to new participants for limited time periods so I can spend the rest of the time focused on my current intake. When doors do re-open, I also can't guarantee you will receive the course at the same price due to additional course updates that will occur. But if you join now you can also rest assured that when your annual subscription rolls over you will receive an offer to rejoin at an exclusive members only price.
I am not in Australia. Can I still join?
Of course you can ! If you can't make our LIVE workouts and expert sessions the recordings (both video and audio) will be placed in the BFABMETHOD membership portal the next day for your viewing and learning pleasure. We will also try to include some variety of times for the LIVE sessions including 9.30am AEST time will be 4.30pm PDT or 7.30pm EDT plus for our UK friends 5pm AEST will be 8am BST
Best of all payment is in AUSSIE DOLLARS so you can take advantage of this.
What if I can't make the LIVE sessions ?
No stress ! All sessions are recorded and will be available the next day in the membership portal for your on demand access.
Are the meals easy to cook and suitable for the whole family ?
We give you a new 7 day meal plan each week for 8 weeks of the program. After that you can pick and choose from the meals provided to tap into your intuitive eating . They are all family friendly so the kids can eat them as well. We also have vegetarian and gluten free options with a flexible approach, so if you don't like something, don't have it and if you love it - eat it regularly. Our approach is whole body health, so we don't calorie count or weigh food, we incorporate nutrient dense, nutritionist designed meals that are easy to make, give you more energy, balance hormones and get you feeling fabulous.
I am keen, but I don't think I have time for this. What time commitment is required ?
We know time is precious, but ignoring your whole body wellness plus pelvic and abdominal health can end up costing a fortune, not just in physio appointments but in loss of productivity when you're unwell. Prevention or beginning your healing journey is essential to your good health and that's what this challenge is all about. First and foremost, listen to your body and find a routine that realistically fits into your lifestyle. I recommend trying to add even the slightest amount of movement daily. The workouts are categorised by time so whether you have 5, 10 or 30 minutes for yourself each day, there is a series that will make sure you will find time in your schedule. Plus if want to spend more time in the program there is an abundance of resources and in our weekly Q&A I will also be doing some additional LIVE workouts which have replay access so you can return to these any time you are ready.
Couldn't I just follow free exercises I find on social media ?
Yeah ...but NAH, I would not recommend it. 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. I have seen far too many clients injure themselves from participating in exercise that was not appropriate for them. This is one of the main reasons I spent 3 years creating this comprehensive program so you have safe, evidence-based and up to date information waiting for you inside - for less than your weekly cuppa !
Should I be doing abdominal exercises during Pregnancy or with Diastasis Recti?
You absolutely can, you just have to make sure you do them safely under the guidance of a certified professional - like me! When I say abdominal exercises most people just think of exercises that train the 6 pack (like crunches or sit ups). Your core is much more than the upper abdominals or 6 pack. In this course you are going to learn to connect with your deeper abdominals (the ones you can't see) that are essential for back and pelvic support, that also help with birth plus are essential to retain shape of the tummy during all stages of motherhood. I focus on appropriate movements that don't make core concerns worse. The foundation of your core is your pelvic floor – so this area is a priority for core work and you will learn to connect to this in a variety of ways including fun total body workouts (not just kegels).
I've had a miscarriage, is it ok for me to exercise?
Firstly, I am so sorry for your loss. I have experienced miscarriage, so I truly empathise with your concerns. This course is suitable for all women who have medical clearance to exercise. If you have a high-risk pregnancy and have experienced multiple miscarriages, you will need to discuss this with your Doctor and ensure you have medical clearance prior to joining the program. Normally by the second trimester your doctor will allow you to return to exercise in a specialised form (i.e. with a certified pre/postnatal trainer) unless you have contra-indications that mean you cannot exercise. Also please understand that research shows that safe exercise during pregnancy is not linked to miscarriage*. However please feel free to contact me to personally discuss any of your concerns. *https://www.mayoclinic.org/diseases-conditions/pregnancy-loss-miscarriage/symptoms-causes/syc-20354298
Do I need equipment?
Many of the exercises in this program can be done with bodyweight and a mat (or towel on the ground)...and if you feel like it you can even work out in your pyjamas ! I want to make this easy for you and ensure you show up consistently. I do however offer some optional equipment based, resistance workouts in some of our modules using resistance bands, light hand weights and a recommended medical grade fitball. These are items that can be used at home (no gym membership required). I will take you through everything you need in the "equipment for success" orientation in our program so you have plenty of time to grab any items and any questions about what might be best for you including :
Mini Bands or Therabands
Set of 2kg OR 3kg Dumbbells
Long Pilates Band
Medical Grade Fitball
Yoga or Exercise Mat
In our first module, I will show you exactly where you can find these !
Optional equipment which can easily be modified are
Pilates Ball and optional Kettlebell
Do you ship the programs to my house?
We do not send anything via the post, the whole program is online and sent via email. So please check your junk or promotions mail and save my email to your whitelist so you don't miss any important updates. You also have 24/7 access to the program on any device via the online membership portal.
I am not very good with technology and will I be on camera ? I totally understand you are scared of technology, but this is really easy. You will receive email with a link and log in to our private membership portal. You can use this log in on any device 24/7 including a computer, phone or tablet / ipad to instantly access your workouts. You also don't receive a library of exercises to wade through (ugh who wants that !) I provide a simple to follow guide on your first month in the membership with easy to follow instructions and links to click so you can access everything easily. Plus don't forget our bonus monthly workout calendars !
You will also NOT be on camera if you participate in our LIVE workouts. These workouts are private for members only and are not "live streamed" to social media or a public audience. If you want to talk to me face to face during our Q&A time there is an option to switch your camera and sound on - we show you exactly how to do this, or you can always choose no camera. All we ask is that you have your correct Username / Firstname & Surname as your Zoom Name - otherwise you may not be accepted into the session for security and privacy of the other participants.
Can I make an appointment to have a session with you one on one?
As part of our Bespoke program you will get access to 1:1 sessions with me. I will provide all details about how and when you can book these once you join, at our program orientation. For any additional sessions - I do offer face to face personal training sessions Brisbane, Australia and personalised virtual programs to those globally or outside of my area. Enquire Here. However, as there is only one of me, I have limited times and days available. That is why I personally created this comprehensive program so you can have access to me (for a fraction of the cost). Plus when you join you can personally ask me burning questions in our Q&A sessions, plus also get access to other guest experts.
🔓 Can I share my login?
My login page access is not loading properly - what do I do ?
Your login is NOT found on my general website - it is via a separate specialised membership portal. Check your email (and junk mail) for your access details
Please note I have invested in a quality membership platform - so if there are any system upgrades or access issues we always notify our members.
If you have any issues please do the following on your device :
-Check your internet connection and speed with your provider
-Update your browser
-Clear your browser history/cache
-Try a different internet browser or device & have enough memory
-Use a strong internet / WIFI connection
-Check your membership is still valid and payments are up to date
-If you still have issues get in touch
Are all the workbooks, action plans, recipes, meal plans and shopping lists mine to keep?
Absolutely. The materials that are downloadable in the course are for your personal use and can be used again and again for any time you want to workout or eat nutritiously now and in the future. *Please note however that all information contained in this course is strictly copyright protected and is not to be shared or reproduced in any way. Plus only 1 x IP address is given access to the program so please respect that I am a small Mama business and don't share your log in - your access will be immediately deleted if this occurs and legal action taken.