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DEM | ONLINE PCOS FITNESS COACH

@coachedbydem

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Helping ladies build a strong body whilst reducing PCOS
DM me “STRENGTH” or Apply below ↓

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🎀 PCOS IS MORE THAN JUST IRREGULAR PERIODS… AND MANY WOMEN DON’T REALISE IT. 🩷

Some of the clues can show up on your skin, scalp, sleep, mood and metabolism — long before you connect them to your hormones. 👀

✨ Skin tags around your neck or underarms
✨ Dark, velvety patches that don’t wash away
✨ Hair thinning around your crown or widening part
✨ Stubborn adult acne
✨ Unwanted facial or body hair
✨ Irregular periods or unpredictable ovulation
✨ Feeling exhausted despite getting enough sleep
✨ Changes in mood, anxiety or emotional well-being
✨ Metabolic changes that can make weight management challenging
✨ A higher risk of insulin resistance and other metabolic concerns

Here’s what I wish more women knew: your symptoms deserve to be taken seriously, even when they don’t match the stereotypical image of PCOS. 🎀

PCOS can affect women of different body sizes, and you don’t need to have every symptom to seek medical advice.

🩺 A gentle reminder: These signs don’t automatically mean you have PCOS. Other conditions can cause similar changes, so speak with a healthcare professional for proper assessment. If you experience a sudden deeper voice or rapidly increasing facial hair, seek medical evaluation promptly.

Women deserve better information about their bodies — not confusion, shame or self-diagnosis. 🤍

Save this as a reminder, and share it with a woman who deserves to understand her hormonal health better.
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#pcos #symptoms #womenhealth #instagram #explorepage

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Meet Cērēs 🌾

The calm, evidence-first app for the 1 in 10 women living with PCOS—recently renamed PMOS, because science finally caught up to what your body was actually doing.

Built on the international guideline. Weight-neutral by default. Every article reviewed by a named clinician. A one-page report your doctor takes seriously. And never—ever—a supplement ad.

The core app is FREE, and the waitlist is now open.

Founding members lock in their first year of Ceres Plus for $39.99 (regularly $59.99/year).

Tap the link in our bio → join free in 30 seconds. You were here before everyone else—you get in before everyone else 🤍

#PCOS #PMOS #pcosawareness #pcossupport #hormonehealth

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Just over halfway through the year, and I’m taking a moment to reflect on everything these last few months have brought. 💛

At the start of the year, I set myself three simple but meaningful goals: to thrive, to travel, and to work towards my dance teaching diploma qualification. In reflection, im so grateful to see how each of those goals are unfolding 🙏🏻

One of my proudest achievements has been passing both diploma units so far, including an 88 in Unit 2! It’s taken dedication and perseverance, but every step has reminded me how far I’ve come… especially when last year I wasn’t sure I could do it. The final exam is now in sight and I’m excited to tick of this huge goal and achievement🩰

Although I don’t dance as much as I used to, strength training has helped me to go on a journey to keep my body strong! The outcome of maintaining strength meant I was able to return to a full day @theballetretreat earlier this year; which reminded me just how much joy dancing still brings me and how deeply it will always be part of who I am.

I’ve also continued my role as a Lead Lived Experience Partner on the ENTRUST programme with King’s College London, helping shape research and contribute to meaningful conversations that improve care and outcomes.

Travel has filled my heart too. ✈️ I’ve already enjoyed 3 incredible trips abroad and, thanks to holiday dialysis, experienced the freedom to travel in a way that once felt like it wouldn’t be possible. With another 2 trips planned, I’m so grateful to have the stability to go on these adventures 🙌🏻

The last couple of months have also been packed with speaking at the Macmillan York Races event, celebrating two amazing friends at their hen dos, and having the honour of being a bridesmaid on one of their special days🤍
Alongside that, the day trips, coffee dates, celebrations, little treats, and making precious memories with friends and family have been special💕

Now I’m looking forward to summer plans, my final teaching diploma unit, 2 September adventures, and working away on my next little idea... something I can’t wait to share soon. 👀

Here’s to making the second half of the year just as memorable as the first✨

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Kilo vermeye çalışıp sürekli başa dönüyorsan, sorun iraden değil; sana uygun bir planının olmaması olabilir. 💭

Bu aya özel fiyatlardan yararlanmak için bugün iletişime geçebilirsiniz 🌿

🥗 Sağlıklı beslenmek demek aç kalmak, sürekli salata yemek ya da sevdiğin yiyeceklerden vazgeçmek demek değil.

Bu videoda gördüğün tabaklar; danışanlarımla uyguladığımız, dengeli, doyurucu ve sürdürülebilir öğünlerden sadece birkaçı. ✨

💚 Yasaklar olmadan,
💚 Aç kalmadan,
💚 Sosyal hayatından kopmadan sağlıklı beslenmek mümkün.

Eğer sen de;
✔️ Kilo vermek istiyor,
✔️ Tatlı krizleri yaşıyor,
✔️ Sürekli diyete başlayıp bırakıyor,
✔️ Beslenmeyi bir düzene oturtmak istiyorsan,

birlikte sana uygun bir yol haritası oluşturabiliriz. 🌿

📩 Online beslenme danışmanlığı hakkında bilgi almak için DM gönderebilirsİn.

#sağlıklıbeslenme #diyetisyenönerileri #kiloverme #beslenmedanışmanlığı #fittarif

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Sculpt Your Strength 💪🏻

Strength training has become so much more than just workouts for me, it’s been about learning to feel where my body is at, building confidence, and finding empowerment in the journey✨

A huge part of that has been having @coachedbydem in my corner. She’s honestly been the biggest cheerleader throughout this whole process, always encouraging me whilst also genuinely listening to my body and what I need. 🙏🏻

What I’ve loved most is how she’s adapted my programme to fit ME! Creating sessions I can do both at home and in the gym depending on my schedule and energy levels. This has really made, my training feel sustainable, enjoyable, and something that works with my life instead of it feeling challenging.

She also truly understands the needs of bodies living with chronic health issues, and approaches coaching in such a holistic, client-centred way. From strength and movement to nutrition and overall wellbeing, she helps women work towards their goals in ways that feel supportive, realistic, and empowering - never one size fits all. 🤍

The way she’s built my programme has made consistency feel genuinely manageable and sustainable for me, which is something I previously wouldn’t feel as motivated to do by myself. I feel so much more stronger and this has really optimised my overall wellbeing and physical strength which is something important to keep your body fit, mobile and active in whatever capacity you can!!
The constant check-ins, support, and adjustments along the way have made such a difference, because I’ve never felt like I’ve had to push through at the expense of my body. Instead, I’ve felt supported to keep showing up in ways that actually work for me, and that’s been so empowering. 🫶🏻

If you’re looking for a coach who truly listens, supports, and adapts training to YOU, go give @coachedbydem a follow (or drop a message). I’m so grateful I started this journey with her. 🤍

#lifewiththeribbon #strengthtraining #sculptyourstrength #chronicillness #exerciseathome

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I did not expect this day to be this busy when I started filming lol

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5 things that completely changed my approach to working out ✨

Coming from a dance background, I definitely haven’t always had the healthiest relationship with exercise.
For years I believed the more intense the workout, the better it was and if I wasn’t exhausted or dripping in sweat afterwards, it “didn’t count”.

And honestly, a lot of my motivation came from wanting to be skinny, not strong

Working with @coachedbydem has completely changed that for me🫶🏼

1. Letting go of the “more is better” mindset

I no longer measure the effectiveness of a workout by how intense it feels or how much I sweat. My week is now structured in a way that I know I’m hitting every goal overall - strength through weights, strength through Pilates and cardio through daily movement and steps 🤍

2. Seeing what consistency actually does

Being consistent with weights over a longer period of time has genuinely changed my body in ways I never thought possible for me. I was so convinced under eating & over exercising was the only way to see results… and I was completely wrong 🙈

3. Resting without guilt

Allowing myself to rest when I feel exhausted without feeling guilty about it has been one of the most freeing things ever.
Looking back I realise how silly it is to punish yourself for needing to reset💤

4. Realising how much food your body actually needs

I was initially scared of tracking calories because I didn’t want it to become obsessive, but if anything it taught me the opposite. Seeing that I could eat three proper meals a day, snacks, no restriction, and still make progress was something I really needed to learn🙏

5. Prioritising strength training

Combining 3 strength sessions a week (lower body, upper body and full body) with Pilates 2/3 times a week has changed my body and mindset in the best way & honestly, it’s so good to feel myself getting stronger rather than chasing skinny!

I think the biggest shift has been learning that movement doesn’t have to feel punishing to be effective ❤️

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workout routine, healthy lifestyle, strength training, Pilates routine, active life, daily movement, mindset shift, strong not skinny, mi

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Spend a very random day with me!! Getting myself back into a routine in the gym, getting my steps in and working on the big sing ✨📸🫶🏼

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This is my last year not having abs 🫢 shoutout to the best trainer girlies I love her @fitwithdem 🩷

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took me a while to get here, but pilates x strength training just makes sense now 🤍

moving in more ways, feeling stronger, being a little kinder to myself🫶🏼

@oneractive for everything 🤝

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Pilates instructor
Strength training
Weights
Gym workout
Pilates girl
intentional training
Mindful movement

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a month of slowing down, pouring into what matters & finding calm where I can ❤️

use my code CHARLEY15 to start your @rightbite plan🤍

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As my 3 months of being coached come to an end I thought I’d share what I’ve learned.

• Consistency beats intensity
• Training with structure > random workouts
• Rest and recovery matter more than I thought
• Progress isn’t always about the scale. I actually gained weight on the scales between the 2 images.
• Creatine isn’t just for “bulking” it supported my strength, performance, and recovery
• Learning to track my macros helped me understand my body without fear or restriction.
• Tracking calories doesn’t have to come from a negative place. It helped me build awareness and a healthier relationship with food
• Combining Pilates and strength training improved my posture, control, and overall strength

Same body. More strength, awareness, and confidence.

Thank you @fitwithdem for guiding me through this journey. You’ll be happy to know that my 3 gym sessions per week will be staying in my weekly routine and I promise I’ll still be trying to hit my macros!🤍

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