Episode 68 – Nutrition and Exercise in the First 6 Months of Giving Birth

The transition to everyday life after the birth of a child has its challenges, particularly if you are a new mother. While it’s important to care for your baby, you also need to put your own needs first. It’s often said that the first six weeks after giving birth are a critical time for healing. What can you do to take good care of yourself during the first six months of a new baby without the added pressure of losing the baby weight, bouncing back, and others? We’re discussing answers with our guest today, Dahlas Fletcher.

One of Australia’s most successful and respected Postnatal and Pregnancy Trainers, Dahlas Fletcher is passionate about helping expecting and recently pregnant women maintain their physical and emotional well-being through safe and appropriate exercises. Having been a National Marketing Manager, a mother to 3 young children, and working as a Group Fitness Instructor and Personal Trainer for 20 years all inspired her to create BodyFabulous and Preggie Bellies Brisbane. By providing real, effective, evidence-based solutions that she personally applied before, during and after her own three pregnancies, she wants to help you be the happiest, most fabulous version of yourself, inside and out.

Key Learnings:

Tune in to my conversation with Dahlas Fletcher and learn:

  • What led her to her passion for working with mums
  • The many changes mothers go through during pregnancy and after the baby’s birth
  • Her firsthand experiences as a mom during her pregnancy and postpartum
  • How she works with mums and supports them connect with their bodies with exercise and nutrition
  • Why every experience of motherhood is so different
  • Reasons why your bodies can feel so sore and stiff and full of aches postpartum 
  • Eliminating the confusion and myths around exercise and nutrition
  • How mothers can really take control and be proactive about their health and fitness during the first 6-week appointment at the clinic
  • Her advice on how mothers can care for themselves and the baby 
  • How to deal with self-comparison and comparison with other mums around motherhood or the expectations around bouncing back after giving birth
  • Why connecting with your body and listening to yourself about what you need is so important
  • How having a community and support system around you can help you better care for yourself
  • How mothers can use nutrition to feel good and help heal their bodies


“Healing and creating space in your body and connecting to the body is my key thing in the first 6 months.” – Dahlas Fletcher

“Trust that very wonderful thing that is your mother’s instinct and keep coming back to that and listening to your body, and listening to how you feel each day, and if something doesn’t feel right, don’t do it, don’t be afraid to speak up.” – Dahlas Fletcher

“It’s not about the quantity of exercise its the quality, so let’s just focus on the quality of movement and how you’re feeling and how our moving and connecting to your body.” – Dahlas Fletcher

 “Motherhood is so physical. You’re lifting, you’re twisting, you’re carrying, you’re called in all different directions. So if you can tune in and use what you’re doing in your exercise, your program, your movement, and then apply those same principles as you move throughout the day, that’s when you’re just gonna get a myriad of benefits.” – Dahlas Fletcher

“You also need to be making sure you’re eating nourishing foods to fuel your baby as well.” – Dahlas Fletcher


BodyFabulous website: https://bodyfabulous.com.au/

Rushing Woman’s Syndrome by Libby Weaver: https://www.amazon.com/Rushing-Womans-Syndrome-Never-Ending-Do/dp/1781808163

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Any information and links presented within the Chatabout Children™ with Sonia Bestulic podcast are aimed to provide general information and advice only.
Information is to be used at the discretion of the consumer/ listener. The information presented does not replace or substitute the expert advice received from a direct consultation with the relevant qualified professional.


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Award Winning Book: FLOURISH FOR MUMS by Sonia Bestulic