✓BECAUSE 5 minutes feels do-able even on your worst day
✓Reduced back pain, hip niggles and that low heaviness
✓The confidence to say yes to more dynamic workouts again
✓A core method that works with your hormones — not against them
You have heard of the stress hormone cortisol.
You have heard horror stories about diastasis recti and prolapse. So you are doing as many Kegels as possible and searching Facebook communities for answers. But did you know ...only focusing on Kegels — without the whole body connection — can actually make symptoms worse? There is a smarter starting point. And it begins here.
You have tried a GLP-1, or you are considering one. And you are wondering if it is finally the thing that will work? Maybe it is moved the scale. Maybe it has helped with some peri symptoms. But here is what the prescription did not come with: a plan for your muscle, your core, or your hormones. Research shows* that without the right foundations in place, most women regain two-thirds of their lost weight within a year of stopping, and the weight that returns is primarily fat, not muscle. That means without the optimal foundations and exit strategy, you can end up in a worse metabolic position than before you started. Muscle needs movement. Your deep core needs intentional training. And your hormones need a method built around your female physiology — not just a reduced appetite.
*(STEP 1 trial, Oxford meta-analysis published in BMJ 2026, Obesity Reviews 2025)
You deserve better.
My FAB5 CORE TRAINING is built on over 20 years of working with women, personal mentorship with Australia's best Women's Health Physiotherapists, and evidence-based research on female physiology.
It was built just for you as...
It's also a RED FLAG if your INSTRUCTOR is struggling with thoses types of moves...
- More crunches
- More Kegels
- More pushing through
It is intentionally training your whole body using a method built for your female physiology.
And it starts here...
Ex-National Marketing Executive turned certified pregnancy and female fitness specialist — who has an h in her name but it is simply pronounced Dallas.
Dahlas is a mother of three who personally navigated abdominal separation after each birth. She spent years being given the same outdated advice as her clients - draw belly button to spine, do 50 Kegels a day, push harder — until a mentorship with Women's Health Physiotherapists changed everything.
She has since worked with thousands of women globally, across all stages of pregnancy, postpartum, perimenopause and beyond. She has been featured in Mamamia, Women's Health and Fitness Magazine, Sydney Morning Herald Body + Soul and SWIISH Wellness.
Her mission: to help women at every age and stage ditch all-or-nothing workouts and depleting diets for a sustainable, hormone-smart, whole body method that actually works for their physiology.
They are important signals. When you know how to respond to them correctly - everything changes."
Ex-National Marketing Executive turned certified pregnancy and female fitness specialist — who has an h in her name but it is simply pronounced Dallas.
Dahlas is a mother of three who personally navigated abdominal separation after each birth. She spent years being given the same outdated advice as her clients - draw belly button to spine, do 50 Kegels a day, push harder — until a mentorship with Women's Health Physiotherapists changed everything.
She has since worked with thousands of women globally, across all stages of pregnancy, postpartum, perimenopause and beyond. She has been featured in Mamamia, Women's Health and Fitness Magazine, Sydney Morning Herald Body + Soul and SWIISH Wellness.
Her mission: to help women at every age and stage ditch all-or-nothing workouts and depleting diets for a sustainable, hormone-smart, whole body method that actually works for their physiology.
They are important signals. When you know how to respond to them correctly - everything changes."
They are important signals. When you know how to respond to them correctly - everything changes."
You have no idea what to expect and you don't know the questions to ask let alone where to find the answers.
Everyone is keen to offer you their pearls of pregnancy wisdom... but it's just making you more confused.
Don't lift anything heavier than 2kg? Have you purchased Raspberry Tea? What the heck is an epidural? Is that hip pain, back pain or pelvic pain?
And aren't crunches ok as you can't really see my bump ? [Ahh NO, they are not]
You want to exercise during pregnancy but don't want to risk hurting yourself or your baby. And right now it feels veru overwhelming !
But don't worry...
Whether it's running, pilates, lifting weights or maybe you have just been told ...
"your fit - it's ok to keep doing what you are doing !" Or don't forget to "brace your core" [#outdated]
Buuut something doesn't feel quiiiiite right [eek especially "down below"] and the more your crunch the more you bulge !
Do I just reduce my weights/ reps? Maybe more cardio is better as you've heard that's the best calorie burner and it will "tone my core"? [PSA they won't]
You know you need an exercise program designed specifically for females, but everything you've found is dull, boring and super expensive.
Let's do this...
Or maybe you finally feel like you have a bit more time to yourself, and have considered joinng a gym. But can't help being a little apprehensive as it's been a while or had a past negative experience....
Especially as you are trying ALL the things - eating less and moving more but it DOES NOT seem to be working
Your clothes seem always to be tighter, the belly bulge won't budge and you are more exhausted than ever !
Plus the added thought of sneezing... let alone burpees... makes you nervous about that other "P" = P-elvic floor
You know you need to exercise, have heard you need eat more protein plus have been considering resistance training, but everything hurts, you are always hungry and the more you Kegel the more you leak !
Help is on it's way...
You struggle to get out of bed in the morning and by the time you get home from work you're completely spent.
Maybe you also have kids + a busy family life to juggle on top of a demanding career
You want to focus more on you and your "self care" but adding more to your plate seems insane.
You need something thats proven to work, convenient, easy to follow and effective. You have searched the interwebs, asked friends in FB communities and DIY'ed a few exercises and tried thos reformer sessions everyone loves !!
But something doesn't feel quiiiiite right. Especially when they constantly cue "draw belly button to spine !"
You think...I just need to commit to more than 1 hour, 3 times a week to get results? Mary said HOT Pilates is the best solution esp for the "belly tone" (so try to add that in)? Or is there something BIGGER at play here?
As you know you should be exercising to feel energised and not more exhausted.
I've been there lady. I've got you...
- Diving in headfirst without any clear idea of your endgame;
- Doing MORE and feeling worse
- Following a "plan" that just a prescriptive list of what NOT to do if you have have symptoms like leaking, aches, pain, heaviness or prolapse
- Trying to DIY it yourself by Googling 'best exercises for over 30', asking a friend or random in a Facebook Community what they did - then downloading an app to remind you to do your Kegels.
- Defaulting to what worked in your 20's along with outdated cues like "draw belly button to spine" and do "more hundreds !"
As ultimately...
The TRUTH lies in intentionally aligning with your FEMALE PHYSIOLOGY (as the majority of exercise programs are based on male biomechanics).
Which means, it's hard to stay motivated when you're doing exercises that don't actually move the needle.
THE SOLUTION : My proven female specifid 5 step method, inside you will discover where your blind spots are, where your strength lies and ditch defaulting (and failing) another quick fix fad or depleting "boot camp"
✓ Diastasis Recti - can be prevented / healed by what you do NOW at any stage of motherhood (from pregnancy to perimenopause)
✓ Back, Hip, Knee & Ankle Pain - is due to postural imbalances and are also connected to your core & pelvic floor health
✓Healing the core and getting stronger from the inside out doesn't happen by purchasing a Yoni egg or diving into "all or nothing workouts while you are constantly reminded to "draw belly button to spine !"
Here's the truth, though....
The women were between 18 to 65 years old and NOT all of the women had given birth
NOW means that you build a strong foundation for the decades to come.
✓You sometimes leak when you run or jump - and have been told that is just normal
✓You exercise but your belly seems to be getting worse, not better
✓You are exhausted by calorie counting, intense cardio and all-or-nothing programs
✓You want to progress to more dynamic workouts but do not feel confident
✓You have never had children and still have a belly bulge or pelvic floor niggles
✓You are short on time, low on energy and need something that works from 5 minutes a day
This is not just another 'exercise' program to "lose the baby weight" post birth or "beat those hormonal kilos"
You will discover how to move intentionally not only during a workout but as you go about your daily activities. Allowing you to exercise more consistently, and see results that stick !
You will then be able to progress your workouts confidently and ultimately make your daily movements complement (and fuel) the LIFE you want.
SOUND GOOD ?
Waking up your core & pelvic floor beyond Kegels
- It's time to ditch the common default of Kegels and crunches and learn my simple but effective "secret sauce" method that is crucial to pelvic floor and core health
- Get crystal clear clarity on how to mentally connect to this integral deep muscle group so you become, what I call, core conscious !
Breathe your way to a better core
- Optimal breathing is the foundation for a functional pelvic floor and it goes beyond just defaulting to breathing in through the nose / out through the mouth!
Without discovering your optimal breath, you can waste time trying to do pelvic floor "strengthening" exercises that will only lead to more harm than good ! ....as a "too tight' or "strong" pelvic floor can actually lead to ongoing issues such as hip, back pain, leaking, heaviness and also prolapse.
The best whole body core exercises
- This is where the research meets the real world...Discover the specific whole body movements that activate your deep core and pelvic floor up to 56% more effectively than an isolated Kegel.
- Learn how your "posture tonic" or optimal alignment will help you to avoid pain (from your jaw to your feet) and the dreaded "pooch"
Mat moves that are do-able in a manic schedule
- Quality over quantity is not a cop-out. It is the science of how the female nervous system builds strength. In this lesson you will discover how to work smarter — not harder — in a way that suits your lifestyle, your core needs and your hormones.You can do these in your pyjamas.That is the point !
- This are the workouts that finally gets you sweaty, energised and genuinely working your core - without dreading the next sneeze.Core Cardio is the beautiful intersection between dynamic movement and pelvic floor integrity.No burpees. No jogging on a depleted core. Just the endorphin hit you (and your heart) have been missing — done right.So that you can confidently start to improve your stamina in a sustainable way.
- It's time to celebrate the fabulous action you have taken, NOT BECAUSE YOU PUSHED HARDER. BECAUSE YOU STARTED SMARTER !
After five weeks of consistent, intelligent modern movement, it is time to show you the bigger picture. This bonus masterclass reveals my complete four-part BFAB method - the exact system I have used with thousands of my private clients to rebuild strength, energy and confidence at every stage of life.
This is your roadmap to everything that comes next !
Waking up your core & pelvic floor beyond Kegels
- It's time to ditch the common default of Kegels and crunches and learn my simple but effective "secret sauce" method that is crucial to pelvic floor and core health
- Get crystal clear clarity on how to mentally connect to this integral deep muscle group so you become, what I call, core conscious !
Breathe your way to a better core
- Optimal breathing is the foundation for a functional pelvic floor and it goes beyond just defaulting to breathing in through the nose / out through the mouth!
Without discovering your optimal breath, you can waste time trying to do pelvic floor "strengthening" exercises that will only lead to more harm than good ! ....as a "too tight' or "strong" pelvic floor can actually lead to ongoing issues such as hip, back pain, leaking, heaviness and also prolapse.
The best whole body core exercises
- This is where the research meets the real world...
Discover the specific whole body movements that activate your deep core and pelvic floor up to 56% more effectively than an isolated Kegel. - Learn how your "posture tonic" or optimal alignment will help you to avoid pain (from your jaw to your feet) and the dreaded "pooch"
Mat moves that are do-able in a manic schedule
- Quality over quantity is not a cop-out. It is the science of how the female nervous system builds strength. In this lesson you will discover how to work smarter — not harder — in a way that suits your lifestyle, your core needs and your hormones.
You can do these in your pyjamas.
That is the point !
- This are the workouts that finally gets you sweaty, energised and genuinely working your core - without dreading the next sneeze.
Core Cardio is the beautiful intersection between dynamic movement and pelvic floor integrity.
No burpees. No jogging on a depleted core. Just the endorphin hit you (and your heart) have been missing — done right.
So that you can confidently start to improve your stamina in a sustainable way.
- It's time to celebrate the fabulous action you have taken, NOT BECAUSE YOU PUSHED HARDER. BECAUSE YOU STARTED SMARTER !After five weeks of consistent, intelligent modern movement, it is time to show you the bigger picture. This bonus masterclass reveals my complete four-part BFAB method - the exact system I have used with thousands of my private clients to rebuild strength, energy and confidence at every stage of life.This is your roadmap to everything that comes next !
- 5 lesson drops — short, effective, in a specific proven order. Including pregnancy modifications. [Value $500]
- Specific workout videos inside each lesson - so you always know exactly what to do.
- Accompanying digital workbooks - to help you stay accountable with a step-by-step simple digital / re-usable habit tracker and accountability sheet. Find your your flow and create new neural pathways for that deeper lasting core connection [Value $99]
- BONUS live workout invitation, Q&A sessions and BFABMETHOD Masterclass with Dahlas — private Zoom invite, no replay [Value $300]
- BONUS educational downloads and infographics — to deepen your understanding between lessons [Value $90]
- Lifetime Access - rinse and repeat as many times as you need. This is a forever foundation, not a one-time fix [Value priceless]
- Crystal Clear Clarity — on how to take action during a workout or daily activities for a stronger core and better functioning pelvic floor (without defaulting to Kegels or crunches) From just five minutes a day, so feel fitter and more energised with a lifetime of benefits. [Value Priceless](this is the most important work you will ever do for your body).
A single Women's Health Physio appointment costs $180+.
A fully certified, pregnancy / postnatal / pelvic floor and perimenopause personal trainer... harder to find than you think.
This program did not happen overnight. It was created after 20 years of coaching and connection with 1,000+ women
It is yours for $59 AUD, with lifetime access.
- 5 lesson drops — short, effective, in a specific proven order. Including pregnancy modifications. [Value $500]
- Specific workout videos inside each lesson - so you always know exactly what to do.
- Accompanying digital workbooks - to help you stay accountable with a step-by-step simple digital / re-usable habit tracker and accountability sheet. Find your your flow and create new neural pathways for that deeper lasting core connection [Value $99]
- BONUS live workout invitation, Q&A sessions and BFABMETHOD Masterclass with Dahlas — private Zoom invite, no replay [Value $300]
- BONUS educational downloads and infographics — to deepen your understanding between lessons [Value $90]
- Lifetime Access - rinse and repeat as many times as you need. This is a forever foundation, not a one-time fix [Value priceless]
- Crystal Clear Clarity — on how to take action during a workout or daily activities for a stronger core and better functioning pelvic floor (without defaulting to Kegels or crunches) From just five minutes a day, so feel fitter and more energised with a lifetime of benefits. [Value Priceless](this is the most important work you will ever do for your body).
A single Women's Health Physio appointment costs $180+.
A fully certified, pregnancy / postnatal / pelvic floor and perimenopause personal trainer... harder to find than you think.
This program did not happen overnight. It was created after 20 years of coaching and connection with 1,000+ women
It is yours for $59 AUD, with lifetime access.
injury prone exercises, with intelligent and purposeful full body workouts (that train your core) so you will feel deeply supported, confident and connected both mentally and physically (without leaking and losing your lifestyle).
- Have a clear blueprint of specific exercises, that actually effectively train your core without defaulting to Kegels and Crunches
- Feel the deep connection between breath, posture and your pelvic floor - and know how to use it
- Start to feel like yourself again - despite being tired and busy
- Trust that you can do a workout in your pyjamas and still build real, lasting strength
- Fall back in love with exercise because you will feel what it does to your ENTIRE body - not just one part of it
- Have a clear vision for the next steps to progress your workouts and reach your personal goals
- Set yourself up for a lifetime of benefits regardless of your age, stage of motherhood or fitness level
- All you have to do is commit to following these 5 simple steps from as little as 5 minutes a day. Then in 30 days or less you will discover reduced leaking, belly bulge, aches, pain and heaviness and more !
This is a step-by-step proven GET IT DONE action plan to give you SIMPLE WINS
Is to to get into the practice of starting and moving your body CONSISTENTLY in an OPTIMAL way both physically and mentally, with a WHOLE BODY CORE CONNECTION.
We all know that getting started is often the hardest part. You are going to get through this with my BONUS LIVE support and begin moving your body.
5 minutes later - you are going to have completed it
This is going to build your confidence in your ability to start and complete a workout and to experience all the benefits that come from that.
Then as you have LIFETIME access - it's just "rinse and repeat" to ensure your consistency, new neural pathways and strength continues to build.
It's probably the simplest and most effective workout challenge you will ever try. And, I'll bet its the ONLY workout challenge you will ever likely complete
..plus WANT to return to as it won't be a "near death experience".
As you can do these workouts if you are pregnant, postpartum, at home, in the gym with minimal exercise equipment, when you are low on energy, short on time and even in your pj's !!
- The FAB5 CHALLENGE is self paced with lifetime access. But we have some key dates to ensure you stay motivated and moving in your first 5 weeks in the program. Combined with the opportunity to connected with like minded ladies !
- REGISTRATIONS currently OPENOnce you register you will be given instant access to our private members portal so you can begin the challenge and important pre-work. This will be sent to you via email (there is no Facebook Group)
- Limited time. Limited OfferOnce this offer ends, doors to the FAB5 Challenge will close so I can focus on our current intake and when it re-opens I can not guarantee it will be at the same low price.
- There are 5 x Pre Recorded Modules - with a suggested focus on 1 module per week for 5 weeks.Inside each module there are a choice of pre-recorded workouts, educational downloads and bonus sessions.These are self paced and you have lifetime access to them as repetition creates results.
- BONUS Live workouts and Q&A sessionsCombined with your self paced workouts you will be invited to BONUS live workout / Q&A sessions. You will be emailed a private Zoom link to access the LIVE session (no replay available)
- The MAIN EVENTThis is where I will share with you a juicy bonus MASTERCLASS on the exact, step-by-step, four part system I call my BFABMETHOD that I have used to help thousands of women at all ages and stages to regain a full tank of energy, (RE)build their strength and fitness, with a modern approach that's unique and personalised for their bodies so that they continue to BOTH move and nourish themselves consistently without leaking, aches, pain, hunger and exhaustion.
NO ACTIVEWEAR. NO EQUIPMENT needed for this session - only your beautiful self is required for our MAIN EVENTAfter 5 weeks of focus from as little as 5 minutes a day. This final masterclass is to help you discover how to scale your workouts and exactly how to do this with a combination of dynamic movement and fuelling yourself with optimal NUTRITION.
A replay will available for a limited time.
If it's CHEAP, is it good?
OR
If it's only $59 AUSSIE DOLLARS, why not just free?
Let's talk about it...
If it's CHEAP, is it good?
Yes - this is quality information and workouts (shared with you in a private membership portal that is accessible on any device). All the content provided has been tested, proven and refined; NOT just developed overnight and dumped in a library for you to wade through ! Anyone can jump on social media, YouTube or ask a random (unqualified person) for a few workouts in a Facebook Community. BUT ensuring they are supported by current research, actually work for YOU, your BODY and you can do them consistently without injury or niggles like leaking, diastasis, pelvic floor dysfunction and taxing your whole nervous system...that's a WHOLE different ball game - that has taken me over 20 years to develop by working with over 1000+ women and being mentored by Australia's best Women's Health Physiotherapists.
Read my client testimonials HERE so that this statement is backed by results.
This. System. Works (my students words not mine)
If it's only $59 AUSSIE DOLLARS, why not just free?
Great question, and I'll answer by saying that I've run this both free and paid in the past...
1. When I charge (even $59) I have a higher show-up and engagement rate in the challenge (aka: people do the work / have "skin in the game")...
2. When I charge (a price that does not cover my time to create this) I see more people getting results and this then motivates our group even further..
3. When I charge (even just $59) people value my information more, and ask more questions -which means everyone (including me) learns and discovers more!
Which will give you way better value than free training...
At the end of the day, I do this training to grow my business (I also have 3 little mouths to feed) while doing what I love, which is supporting and serving my audience in the best ways possible. If people don't show up, take action, and value my information - neither my clients, nor my business, grow.
So yes, it's $59 Aussie Dollars (as YES I am AUSTRALIAN but love to work with women locally and globally !)
If either of those thoughts has kept you on the fence, I hope my honesty helps to clear that up and that you...
$300, $580, $1000.. OR MORE
(as it's valued at that)
But if you want the honest truth?
I KNOW you don't have huge dollars to shell out until especially if you have been seeing practioners / 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.
At the end of your modules, I am also going to show you my EXACT proven 4 part process (I call, "the main event !") It's my I.P and backbone of my business, that has taken years to refine - so I don't share this lightly !
BUT - let's not get ahead of ourselves ...
Before that happens, if you 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 before the "main event"
I hope this gives you the big picture
XX
Five lessons. Proven order. Built for your body.
Because you have been following the wrong program for long enough.
Five lessons. Proven order. Built for your body.
Because you have been following the wrong program for long enough.
