The BFAB Method - pregnancy exercise, postpartum, women's fitness and nutrition | Body Fabulous
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pregnancy esercise, specialist pregnancy exervcise, Dahlas Fletcher specialist pregnancy exercise trainer, healthy peregnancy, exercise in pregnancy

Would you love

To connect with your body better

both physically and mentally during pregnancy, recovery and throughout motherhood ?


Would you love

To connect with your body better

both physically and mentally during pregnancy, recovery and throughout motherhood ?

Are you confused...

About what you can and can't do ?

Let's keep it real ! Pregnancy and Motherhood is tough, it can be like climbing a mountain everyday. Understandably, most women feel physically and emotionally exhausted.

Working out and nutrition can also be confusing. Where should you start? How long should you do it for? What food and exercises are safe for you and your baby? When are you ready for more intense workouts ?

Is it any wonder, so many women lack confidence and motivation to stay active during pregnancy and beyond.


Your abs and core naturally stretch during pregnancy, but I can give you the tools to actually improve your deep core to ensure a smoother birth, faster postpartum recovery plus have a fitter, stronger motherhood.

During pregnancy and postpartum every woman’s motherly instinct kicks in, making her so much more aware of the changes happening to her body. This provides a wonderful opportunity to create a deep core matter where you are in your journey!

Your core is actually really strong during is supporting a baby ! So now is the time to tap into, nurture and solidify that strength, during pregnancy or if you are 6 weeks, 6 months or 6+ years post birth.

And it all starts with my unique



Here's where I come in...

I designed the BFAB METHOD to provide women with safe, appropriate exercise and nutrition strategies so they can feel their physical and emotional best during and after pregnancy.

This is not just about keeping active during pregnancy and beyond, it's about learning valuable tools along my proven success path that will help you 

  • Achieve a healthy active pain free pregnancy
  • Better Birth and faster postnatal recovery
  • Savour every meal
  • Soothe your busy mind
  • Prevent and heal diastasis recti and pelvic floor dysfunction
  • Sculpt long lean lines throughout your entire body using functional and precise exercises
  • Feel fabulous with movement, that you'll look forward too !

With my FUN safe and effective total body workouts + delicious nutrition


When I found out I was pregnant with my first bub I wanted to ensure I could continue to exercise regularly, in a safe way. I found the perfect trainer in Dahlas. With her extensive knowledge and experience in pregnancy and postpartum exercise, she provided me with training programs to complete in my own time, she also would easily refine techniques and provide modifications as I progressed through my pregnancy so I could continue right up until the end of my pregnancy and return to exercise safely post birth. I highly recommend Dahlas for women wanting to continue exercise throughout pregnancy and beyond.




After helping hundreds of (time-poor) women, I've taken my years of experience and detailed knowledge and created



This is more than Googling ‘safe pregnancy exercises’, or 'how to lose your postpartum pooch' and way more than an app to remind you to do your Kegels.

This is a cutting-edge pregnancy, postpartum & women's fitness method.

to give you a sense of empowerment

Effectively training your deep core and pelvic floor during pregnancy and beyond is one of the best gifts you can give yourself.

Enhancing your core muscles is NOT about, pulling your belly button to spine, getting a washboard stomach, or depleting yourself. 

Instead, together we create balance in your whole body by moving optimally, delicious nourishment, engaging your active centre and feeling calm. This will prepare and empower you for the challenges of pregnancy, your birth marathon and the lifetime of motherhood.

The BFABMETHOD workouts will give you all tools you need to unlock your ultimate core synergy including your legs, glutes, hips, arms neck and even your jaw. As it’s all connected.

You will be personally guided by me along a proven success path with a range of fitness videos, online coaching plus delicious meal plans, shopping lists and recipes created by our in house pregnancy and postpartum nutritionist.

Say goodbye to the dogma of overwhelm and everything you should or shouldn't be doing and hello to an evidence and experienced based method to give you both length and strength 

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7 DAY TRial


Hi, I'm Dahlas!

I'm a Certified pregnancy and postpartum trainer.

With 20 years of experience working as a group fitness instructor, personal trainer and fitness business owner, I created the unique BFAB METHOD, a comprehensive online membership to show you the exact steps you need to enhance your experience of pregnancy, recovery and motherhood. This practice isn't just about building a better body, it's also about creating a stronger and more connected relationship with yourself !


Hi, I'm Dahlas!

I'm a Certified pregnancy and postpartum trainer.

With 20 years of experience working as a group fitness instructor, personal trainer and fitness business owner, I created the BFAB METHOD, a comprehensive online membership to show you the exact steps you need to enhance your experience of pregnancy, recovery and motherhood. This practice isn't just about building a better body, it's also about creating a stronger and more connected relationship with yourself !

The BFAB METHOD is for women of all ages, stages and fitness levels to help safely and confidently improve their health and well-being.

I believe in cherishing your body during pregnancy and beyond. With the experience of staying safely active during my own three pregnancies and recoveries, I want to share my knowledge and experience with other women to help them discover the best versions of themselves during the lifetime of motherhood - without extreme dieting or punishing exercise programs.

My goal is to you help your feel the best you can during this miraculous transformation. I work under the philosophy that exercise is a way to honour and connect to your body rather than just a tool to change it.

Yes Pilates is one of the modalities I am certified in - but I don't JUST prescribe this as the ONLY approach to exercise. What I offer is a combination of what personally worked for me ( what I still do) and what I have learned from 2 decades of experience combined with science. Watch the video below and discover my TOP 5 strategies that I believe all women need to try to include in their training and why I developed the BFAB METHOD...


I encourage women to connect with their changing bodies and I guide you to a place with specialised tools, so you can transform yourself !

As carrying the physical and mental load of growing, birthing and caring for a baby (that quickly becomes a toddler then teenager) can be overwhelming and exhausting.

I also understand how it feels to be frustrated by fitness and nutrition myths, confusion and mis-information presented online, in forums and by well-meaning friends and family members.

As Certified Pregnancy and Postpartum Exercise specialist, and Mama of 3, who has trained thousands of women, I get 100% get it and I truly care about you and your health. You need a proven plan that translates into a sustainable lifestyle  - not an intense (and stressful) quick fix.


Are you frustrated and de-motivated to get moving during your pregnancy?


Do you want to continue to exercise during and after pregnancy, but you have no idea what exercises you need to do to keep you and your baby safe


Are you terrified of losing your physical and emotional health when you need it the most?


Want to avoid and heal diastasis recti and pelvic floor issues?


Keen to keep moving your body and maintain your fitness throughout your pregnancy and well into motherhood?


If you answered ‘yes’ to any of the questions above, 
you’re in the right place.

This is why I created the BFAB METHOD ONLINE


  • Waking up every day feeling motivated and knowing exactly what you need to do to exercise and nourish yourself in the best ways
  • Never having to ask the question...'Is that ok for me ?'
  • Discovering a workout and wellness method that works for you - that can be 10 minutes a day or 30 minutes, 3 times a week - whatever suits your energy levels and schedule !
  • Having access to a community of fellow Mama's and Mama's to be that uplift each other and will help you maintain consistency not matter what level of fitness or stage of your journey you are at.
  • Having a leader who helps you cut through all the online chatter about what you should be doing and shows you exactly what to do, step by step.

A convenient, easy to follow proven program. With so much harmful advice out there the BFAB METHOD online is based on experienced and evidenced based strategies so you can stay fit and healthy – but most of all not harm you or your baby.

Fact ....

Planks, sit-ups, crunches and high impact exercise can actually make your belly BIGGER if your core is not ready. The BFAB METHOD teaches your progressive modifications so you know how to tune into your body to get stronger and fitter safely and effectively. With the addition of music and fun to keep you motivated and moving !

Welcome to





Why that format?

Because all mamas, mamas-to-be and babies are different, which means we need to allow for different levels of energy and time. Inside the membership portal you will find a self-paced success path to give you the flexibility 24 hours a day, with just the click of your mouse or tap of your phone screen. To take care of your body and mind in just 30 minutes or 1 hour a week or 10 minutes a day - you decide !

Every month you will get a BFABULOUS BUNDLE of Fitness, Fuel and Flo to help you motivate, cherish and nourish yourself.

Every. Single. Month. It's simple and it works.

And don't worry if you are new to pregnancy and/or exercise or you feel like a seasoned professional you will also get access to effective workouts, masterclasses challenges plus Q&A coaching sessions with me and the support of other fabulous experts.

You will consistently make progress with easy to follow evidenced-based methods. No overwhelm, just inspired action for - pregnancy, post birth, 6 months postpartum or 6+ years into motherhood. My guided deep diving content will give you a lifetime of health and wellness benefits.

Here's what you will instantly unlock...


6 Stage Success Path designed to give you clarity over where you are, where you want to be no matter what stage of your pregnancy, post birth or motherhood journey


100 + video workouts for pregnancy, postpartum and any stage of motherhood including exercise demonstrations, programs plus experienced and evidence based guidance


Full access to the comprehensive and guided Pregnancy Program - The Ultimate Pregnant Core with total body workouts that actually train your core and help you journey through each trimester, birth and recovery feeling fabulous


Detailed nutrition plan including weekly recipes, meal plans and shopping lists designed by our in-house Pregnancy, Postpartum and Women's Health Nutritionist Georgia Marrion


PDF downloads + monthly BFAB BUNDLE outlining exactly what you should be doing with action plans to keep you accountable as you progress through pregnancy and beyond


Workout Calendars to help you sustain consistency and motivation


Easy to digest information and easy to follow workouts that you can access anywhere anytime 24/7


Live support from me and our guest experts to guide, coach and motivate you


Suitable for any trimester of pregnancy, and all levels of prenatal, postpartum and mama fitness

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Unlike many other programs, this is not a generic exercise program that has been re-branded for pregnancy, postpartum and motherhood. It is specifically designed for your changing body. Because every day during pregnancy, post birth and as a mother you wake up with a different body and mind - due to so many factors ! Until now there has been a discouraging lack of clear guidance and support for pre and postnatal women.

I created the BFAB METHOD, as you are changing beautiful one, so the way you train and nourish yourself needs to change as well. You will be guided during every step of your precious journey with safe and effective and evidence based methods. To ensure you take care of your core, your body, your mind plus create length and strength - as preganncy and motherhood is journey that forever evolves.

Meet Sarah

'If want to commence exercising during and after pregnancy – I recommend you consult an experienced professional like Dahlas. I birthed all 5 of my babies, including twins naturally, so it took me a year to get back to CrossFit, but now I am loving it and feel really confident with many of the movements. In the early days, I focused on exercises that targeted my pelvic floor, protected my abdominal separation and hip pain which assisted in my recovery after my twin's birth. I am now doing more intense resistance training and cardio. Safely training with Dahlas means I have tuned into meeting my body where it is at and returned to workouts I love !' Sarah

Join Us!




I firmly believe that it is due to the diligence in following Dahlas' methods that my labour was short 5 hours and my body has bounced back so quickly post birth. I worked on my core and practiced my breathing during each workout. This enabled my uterus to strongly do its thing during labour and the breathing became second nature during my contractions. Make time for these easy to follow workouts and you will be rewarded!


Let’s take a closer look at

what you'll find inside...


The Ultimate Pregnant Core

This is my signature proven 6 step pregnancy method where you can wave goodbye to overwhelm and confusion about your changing pregnant body and how you should be exercising and nourishing yourself. I bust a few exercising-during-pregnancy myths and arm you with all the tools and knowledge you need to exercise safely and consistently during pregnancy.

Plus give you the best ways to prepare for your birth and return to movement safely postpartum.


BFAB Foundations

Develop a deeper understanding that results don't come from exercising more frequently, but from learning how to use your body in a more efficient and effective way. Here's where we hone in on correct techniques & unlock a deeper activation so you can make every movement session during pregnancy and beyond count. If you have concerns about Diastatis Recti, Pelvic Floor issue or Pelvic Pain this is where I have you covered !




This is where you can take actionable steps to activate your deep core further with dynamic total body movements that go way beyond just Kegels and drawing belly button to spine! Together we create balance and length in your whole body with resistance training, functional interval sessions and unique core cardio. This will prepare you for the challenges of pregnancy, your birth marathon and the lifetime of motherhood.



Sustain a positive core connection with specialised post birth postpartum methods including movements for the first 8 weeks post birth to help you heal from the inside to out. Guidelines about what to discuss with your Doctor and Midwife at your postpartum check up. Exercises you can do from 8 weeks postpartum and beyond. How and when to progress to more intense forms of exercise and guided postpartum recovery strategies from guest experts



You've built an amazing core connection and developed excellent physical and mental stamina. You will find time for quality express workouts including resistance based training to empower, and sculpt, also vigorous core cardio and yogalates flo. Pregnant, postpartum or Mama you will be saying to our community 'Baby I'm Back !" with these precise low impact workouts that build length and strength without depletion and are perfect when you are short on time !



Learn science proven strategies to tap into your YIN both physically and mentally.  Here's where we create balance and length and better mobility. Plus discover how healthy hormones can improve postpartum fat loss 



You now move capably and confidently with a deep core connection and feel energised and nourished. Here's where you will maintain and gain fitness throughout motherhood with functional interval training, daily re-patterning moves, specialised sweat sessions and some advanced moves. 


Pre-kids I used to kill myself in the gym doing crazy hours of cardio and depleting training because I thought this was the only way to get results. I have experienced not only my leanest but my happiest, most fulfilled self by sustaining this way of movement for over 13 years and I can't wait to share it with you ! "


How it works:

The greatest information is useless if it isn’t simple, actionable and easy to follow.

As the fitness and health industry is changing I believe every woman should have the opportunity to evolve with it. There has to be a better way for all pregnant, postpartum and mama's of all ages to get access to the best evidence based advice and strategies.

The BFAB METHOD success path will ensure you identify the stage that best meets your needs and ensure you exercise and nourish yourself safely and effectively for life !


The BFAB METHOD Success Path gives clarity over where you are and where you want to be no matter what stage of your pregnancy, post birth or motherhood journey


Instead of a library of exercises and downloads to wade through the BFAB METHOD Success Path gives you the next best steps to take, no more guessing no more overwhelm - just focused purposeful action


Each month you will also have access to exclusive Q&A sessions so you can ask for advice and guidance from me as you need it. Plus receive support from Guest Experts and our community of beautiful Mamas to Be and Mamas who are sharing a similar journey.


Together with the monthly BFABULOUS BUNDLE of fitness, fuel and flo you will be focused on one core subject, with enough space and time for you to complete the workouts and stay on track during your own pregnancy and motherhood journey.

PLUS!  As a Founding Member you will get LIFETIME LOCKED IN PRICING. This means you will be able to enjoy the reduced price for as long as you wish to remain a BFAB METHOD Member and your account remains in good standing. This offer ends in...


The program has been a great help in keeping me confident and healthy during my pregnancy and after- but most of all, it was perfect for me, my body and my schedule as a mother. Highly recommended.



As a Founding Member of the BFAB METHOD you get the chance to receive ALL THIS ...


Pricing that is less than your lunch with instant access to the Online Training Portal with over 100 workout videos - suitable for both pregnancy, postpartum and motherhood + step-by-step guides and done for you resources


Expert guidance along a step by step proven success path with certified and experienced Pregnancy and Postpartum Trainer, Dahlas Fletcher plus access to special guest experts to answer all your birth, nutrition and motherhood questions


Exclusive membership to a quality community - The private BFAB METHOD society provides another level of support with live Q & A sessions in a unique members portal, ensuring that you have all the tools you need to succeed, plus the bonus private Facebook Community is place to connect with other like minded mamas-to-be

Plus these Additional Bonuses...

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1. Avoid and manage Pelvic Pain

Pelvic pain is the pits, so I have designed specialised exercises and stretches that are going to reduce your SIJ, hip and pelvic girdle aches and prevent it from getting worse so you can stay active. Plus a GUEST EXPERT ADVICE to provide you with all the lifestyle tips you need to manage or avoid this common pregnancy condition.

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2. Get empowered and prepared for Birth

With a beautiful birth prep meditation and exclusive interview and with Author, Midwife and Doula Cheryl Sheriff who shares her 30 years experience with over 1000 births about the importance of positioning your baby prior to labour for a better birth. Includes complimentary notebook summary and strategies discussed plus a birth prep exercises you can do to prepare for labour






Learn the best way to do INTERVAL / HIIT training safely and effectively during pregnancy and beyond. These workouts are designed with experience and expertise to get you energised, fit and strong. Best of all there is easy to follow variety so you can choose the movements and length of the workout to suit your level of fitness, stage of pregnancy and lifestyle

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4. Additional Smoothie Recipe Book and Snack Guide

Are you struggling to eat as you are nauseous, tired, concerned about weight gain, or you are just totally over prepping food for the rest of your family? These two additional bonuses including 13 smoothie recipes and 24 fabulous snacks are nutritionally designed to curb cravings, and help you boost your nutrition for both you and your growing baby.


Your Clinical Nutrition Plan



8 weeks worth of meal plans, shopping lists, recipes and specialised guidance, including ongoing hormonal and supplement advice from Prenatal and Women's Health Nutritionist Georgia Marrion.

Georgia has clinically designed meals that are simple, quick with suggested changes if you are vegetarian and vegan. You no longer have to get caught up in calorie counting, macros and restrictions. Simply follow her plan and be content knowing you are nourishing you and your growing baby (in the womb or breastfeeding) effectively.

This is about learning to savour and enjoy simply delicious food with out the dogma of everything you should and shouldn't be doing. This nutrition plan including shopping lists, meal plans and recipes is suitable for pregnancy, postpartum and busy mama life !

PLUS if you have any nutrition questions Georgia is ready to answer them in the Private Members only Facebook Community





$249 AUD
6 month membership
  • 7 DAY TRIAL only $7 then...
  • $249 AUD one time payment
  • 6 month all access - equivalent to only $1.48 per day
  • Option to renew at stay at this this same price !


$49 AUD monthly payments // cancel anytime
  • 7 DAY TRIAL only $7 then...
  • $49 AUD per month (equivalent to $1.75 per day)
  • Ongoing full access at this price
  • Cancel your subscription any time !




Any updates or additional content during your membership you will get
instant access to all them 24/7 for no extra charge

SUPPORT A SMALL BIZ :  As BFAB METHOD MEMBER you are also supporting a small Australian business founded by Dahlas Fletcher. As a sole trader and Mama of 3, Dahlas is determined to make this comprehensive program as accessible as possible, so women all over the world can cherish their bodies and minds. Dahlas has tried all these methods herself during her own pregnancies (plus a miscarriage) and continues to use them today, which gives her the drive to deliver a modern but practical program for as many women as a price that this less than your daily lunch !

For private 1:1 sessions with Dahlas - find out more here

Join Us!




Meet Justine

'Dahlas's workouts never make me feel depleted so I was able to exercise right up until the week before I had my baby. I have also continued easily and consistently post birth !'




Frequently Asked Questions

Definitely! It's suitable for all ages, fitness ranges and all stages of pregnancy and postpartum And by postpartum this means, if you are post birth, 6 weeks postpartum or 6 months or 6 + years into motherhood. As long as you have medical clearance to exercise. Guidelines suggest that even if you weren’t exercising prior to pregnancy or if you haven't exercised for sometime there still so many mental and physical benefits. I offer a variety of levels and modifications for all the exercises plus you have access to me to ask any questions - so what are you waiting for !



Have more questions about the course, the content or the inclusions?
Send us an email HERE.


I started training with Dahlas, when I was about 26 weeks pregnant with our son, Max. I wanted to give myself the best chance of a speedy labour and straight-forward recovery, without engaging in exercise that would put our boy at risk. My labour was very quick – only 1 hour and 35 minutes between when my 'waters' broke and when Max arrived – and we got through it with only gas as pain relief (mainly due to the time – not how I expected it would go). I put a lot of this down to the work I did with Dahlas to prepare – breathing through the hardest parts, being physically and mentally strong enough to tackle the challenges of labour.
I would definitely recommend Dahlas’ training to anyone looking for a way to stay fit and healthy, and prepare (as best you can!) for the delivery of their babes. It can be hard to stay motivated to exercise when you’re 8 months pregnant, hot and feeling heavy, but it was definitely worth it for me!



This is for you if you…

  • Want to have a healthy and happy pregnancy + postpartum both physically and emotionally
  • Want to save yourself hours of wasted time and stress
  • Want expert and experienced advice about what you can do and what you should avoid during pregnancy regardless if you are a first-time exerciser or fitness fanatic
  • Want curated evidence-based resources including clear answers on what to eat and why to ensure you nourish you and your growing baby
  • Want to learn how to cope emotionally and physically with your changing body
  • Want to give yourself the best chance to recover and heal better from pregnancy and birth
  • Want to use your money wisely to potentially save yourself hundreds of dollars by avoiding long term injuries such as diastatis recti, pelvic floor dysfunction and prolapse.
  • Want a safe, effective proven program so you can journey through pregnancy, birth and motherhood - feeling fit, strong and confident


  • If you'd rather hack your way through exercises and wellness strategies on Google & social media
  • You want a shortcut to good health
  • If you’re more focused on a number on the scale than long term and sustainable fitness and wellness
  • You aren't ready to leave the cycle of dieting, depletion overwhelm
  • You couldn't be bothered putting in the effort to get results...even if that's only 10 minutes a day !
  • You aren't prepared to change the way you think about movement
  • You don't want to draw strength, make friendships and connect with like minded women
  • You don’t have medical clearance to exercise

Training with Dahlas helped me understand and respect my changing body. She tailored our workouts to my specific needs and differences. And she shared useful advice on how to manage working in an active job throughout my pregnancy



join now


$249 AUD
6 month membership
  • 7 DAY TRIAL only $7 then...
  • $249 AUD one time payment
  • 6 month all access - equivalent to only $1.48 per day
  • Option to renew at stay at this this same price !


$49 AUD monthly payments // cancel anytime
  • 7 DAY TRIAL only $7 then...
  • $49 AUD per month (equivalent to $1.75 per day)
  • Ongoing full access at this price
  • Cancel your subscription any time !



the bfabmethod online

If you become a Member of the BFAB METHOD you will be able to enjoy this FABULOUS (AUSTRALIAN) pricing as long as you wish to remain a member and your account remains in good standing. Any updates or additional content added during your membership - you will get instant access 24/7 at no extra charge !


Our guarantee

You are fully protected by my 100% Satisfaction-Guarantee


I fully believe in the BFAB METHOD. If you put the effort in, and don’t feel the mental or physical results you are after, I will offer you a full refund on your purchase.

Just email me with your completed workbook, evidence you did our workouts and your receipt within the first 10 days of your annual membership and I will personally send you a refund. Please note your monthly subscription can be cancelled at any time. Just provide us with 72 hours notice for processing.

"With empowered action, I want you to learn how exercise is a wonderful way to connect to your body rather than just a tool to change it. I want you to cherish your body both physically and mentally during and after pregnancy."

- Xx Dahlas


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