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Demi | Online coach | Personal Trainer

@demi.thefourweekprogram

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🌙 Helping women understand their hormones
🏋🏻‍♀️ Cycle-based strength training & coaching
💪🏻 Online Coach & Personal Trainer
📍Bali
🇳🇱Dutch girl

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For years, I didn’t feel good in my own body.

I was insecure, constantly comparing myself to others and struggling with my mental health. Eventually, I hit burnout and depression.

Something had to change.

Exercise became my therapy, and with the help of a coach, I stopped feeling sorry for myself and started taking action.

What started as a physical transformation became so much more.

I gained confidence.
I found strength.
I found myself again.

That journey inspired me to become a coach, because I know exactly what it feels like to struggle with your body and not feel comfortable in your own skin.

As a coach, I initially focused on training and physical results. But over the years, I realized that women’s health is about so much more than workouts and calories.

I became passionate about hormones, the menstrual cycle, nutrition and mental wellbeing. Because when you understand your body and learn to work with it instead of against it, everything changes.

Today, I help women build confidence, improve their relationship with food, understand their hormones and create healthy habits that actually fit their lifestyle.

And somewhere along the way, I realized I wanted more from life too.

So I left everything behind, moved to Bali and built a life that feels aligned with who I truly am.

This is your reminder that it’s never too late to change your body, your mindset or your life 💕 by @demi.thefourweekprogram

She tried to lose weight before.

The problem?
She could never stay consistent long enough to get the results she wanted.
Her cycle affected her energy and cravings.
And whenever she had a bad day, her inner critic made her feel like she had failed again.

So we stopped trying to make her “try harder”.

Instead, we looked at what was actually getting in the way.

We worked on her nutrition, habits, cycle, energy and mindset, in a way that actually fit her life.

And the result?
She lost 6kg and reached her goal weight > getting under 70kg

But honestly, that wasn’t even the best part.

She became more consistent.
She understood her body better.
And she stopped feeling like she had to start over every Monday.

Because you don’t always need more discipline.

Sometimes you need a plan that actually works for you.

If you’re tired of starting over and want to find an approach you can actually stick to:

DM me “READY” and let’s talk. by @demi.thefourweekprogram

For years, I believed the answer was simple:

Train harder. Eat less. Push through. Repeat.

And yes, I got results.

But I also ignored my body’s signals, expected myself to perform at 100% every single day, and thought feeling exhausted was just part of the process.

The biggest lesson I’ve learned?

Your body isn’t designed to perform the same way every day.

As women, our hormones fluctuate throughout the month. That influences our energy, recovery, strength, hunger, mood, and even how we respond to training.

Ignoring those signals doesn’t make you stronger.

Understanding them does.

That doesn’t mean you should stop challenging yourself.

I still love lifting heavy.
I still love pushing my limits.

The difference is that I now know when to push and when to recover. And that’s exactly what allows me to perform better, recover faster, and actually enjoy the process.

That’s the foundation of my coaching.

I won’t hand you a generic meal plan or expect you to fit into a one-size-fits-all approach.

Instead, I’ll teach you how to understand your body, train in a way that supports your hormones, fuel yourself for performance, and build habits that fit your lifestyle.

Because my goal isn’t to help you get results for 12 weeks.

My goal is to give you the knowledge and confidence to keep those results long after our coaching ends.

Imagine waking up with more energy.

Feeling confident in your body.

Knowing exactly how to adjust your training, nutrition, and recovery instead of constantly wondering if you’re doing enough.

That’s the kind of transformation I want for every woman I coach.

If you’re ready to stop fighting your body and start working with it, my 12-week coaching program is for you.

Send me a DM and let’s find out if we’re the right fit. by @demi.thefourweekprogram

Why is it that during your luteal phase, you suddenly don’t feel pretty anymore?

It’s not just in your head. After ovulation, progesterone rises and estrogen fluctuates, which can affect your mood, energy levels and how you perceive yourself.

You might feel more bloated, your skin might change, you might feel tired, and your confidence can take a little dip.

And suddenly, the face that looked perfectly fine last week is somehow not giving what it’s supposed to give.

You’re still the same girl. Your hormones are just doing their monthly thing. 😂

Reminder: Don’t let a temporary hormonal phase define how you see yourself. by @demi.thefourweekprogram

Save this for the week you feel like you’re failing.

For years I thought I just lacked discipline. Some weeks I felt unstoppable. Other weeks I could barely get through a workout, craved everything and cried at the smallest things.

Nobody told me it wasn’t me. It was my cycle.

Your hormones change throughout the month, and so can your energy, your mood, your focus and how your body feels in the gym.

Week 1: rest isn’t falling behind
Week 2: your energy comes back
Week 3: your confident, strong week
Week 4: your body asks for more food, rest and kindness

Once you understand this, it stops feeling like a fight against your body. You start working with it.

Want to learn your own pattern? Comment “CYCLE” and I’ll send you my free cycle guide.

Every woman is different, so use this as a guide, not a rulebook. by @demi.thefourweekprogram

10 things you might not know about me.

And one of them explains a lot about the way I think, work, and connect with people.

I have ADHD.

It comes with challenges. I’m sometimes late, a little clumsy, and I spill my coffee more often than I’d like to admit. My mind can feel like a hundred thoughts are happening at once.

But ADHD also makes me creative, curious, intuitive, and quick to connect the dots. I notice things others might miss, and I’m naturally good at reading people and sensing their energy.

That has become one of my biggest strengths as a coach.

And maybe that’s what makes me different.

I’m not perfect, and I don’t expect you to be either. I’m human too. I know what it’s like to overthink, face challenges, doubt yourself, and sometimes feel stuck.

That’s why I create a space where you can simply be yourself. Where you feel seen, heard, and supported.

I’ll listen without judgment, gently challenge you when needed, and walk alongside you as you figure out what comes next.

Because you don’t need a perfect coach.
You need someone who truly sees you.

And that’s the kind of coach I want to be.

Now keep reading. You might discover something you didn’t expect. by @demi.thefourweekprogram

Try it with 45 degrees 🥵 by @demi.thefourweekprogram

50% sweetheart, 50% don’t fucking try me… depends on where I am in my cycle 🙈 by @demi.thefourweekprogram

Me during Hot Pilates, who is with me? by @demi.thefourweekprogram

Biking in Bali by @demi.thefourweekprogram

9 months ago, I moved to the other side of the world to build a new life.

And one of the best feelings ever is having a friend fly all the way from Amsterdam to visit you and getting to show her the life you’ve built here.

I’m still so grateful every single day that I took that big step.

Because true friendship doesn’t depend on distance. No matter how far apart you live, when you see each other again, it feels like coming home. by @demi.thefourweekprogram

A woman isn’t the same every week. And understanding her cycle can change the way you love her.

Some weeks, she craves adventure. Other weeks, romance, intimacy, or simply a cozy night in where she feels safe and cared for.

It’s not about walking on eggshells or understanding women perfectly. It’s about making the effort to understand each other on a deeper level. To communicate, to listen, and to recognize that our needs can change.

Because the strongest relationships aren’t built on grand gestures, but on understanding each other on a deeper level.

Send this to your partner, your best friend, or someone who needs to understand this.

Let’s normalize understanding the female cycle, not just for women, but for the people who love them, too by @demi.thefourweekprogram