I help women understand their hormones and build a strong, lean body by training, eating and recovering in sync with their cycle. No more starting over every Monday.
It was never a discipline problem. You don't need more discipline. You need a strategy that works with your hormones.
Your energy, strength and appetite move with your hormones every month. When your training moves with them, results stop feeling like a fight.
01Days 1 to 5Slow down. Walks, stretching, yoga and real rest. Recovery is training too.
02Days 6 to 13Energy rises. Push harder, add weight, build strength.
03Days 14 to 16Peak power. Go heavy, chase PRs, bring the HIIT.
04Days 17 to 28Adjust, don't stop. Lower weight, more reps, longer rest, more protein and sleep.
Slide to your cycle day, or tap the wheel. You'll see exactly how to train, eat and recover right now.
You at full power.
For years I felt insecure in my body. I went through a burnout and a depression, and training became the one place where my head got quiet. With the help of a coach I turned it around, and I knew I wanted to do the same for other women.
So I became a coach and went deep into hormones, the female cycle, nutrition and mental health. Then I left everything behind and moved to Bali, where I now coach women all over the world. Everything I learned went into one programme: The Four Week Woman.
"You don't need a perfect coach. You need someone who truly sees you."
I have ADHD. It makes me creative, intuitive and very good at reading people. I notice when you're off before you say it, and I'll adjust your plan to the woman you are this week.
She stopped starting over every Monday.
Understanding her cycle can change the way you love her. Plan the right date, give the right kind of space and stop taking the luteal week personally.
Blankets, warm food, a movie. Comfort over plans.
Try something new. A hike, a class, a road trip.
Dress up, go out, the big dinner date.
Quiet nights, patience, and maybe chocolate.
Want him to get it too? Send him this part of the page, so he knows her week before she has to explain it.
12 weeks. Three cycles. Four different women.
My goal isn't results for 12 weeks. It's giving you the knowledge and confidence to keep them long after coaching ends.
We track your cycle, map your energy and set up training and nutrition for each of your four phases.
Progressive strength training timed to your hormones. Heavy where you're strong, smart where you need recovery.
You read your own body, adjust on your own and leave with a system you can keep for life.
That's very common and it's exactly why we track. We work with the signals your body gives you, not a perfect 28-day calendar, and adjust week by week.
Yes. Your hormones behave differently, so we build your plan around how you actually feel and perform. The strength training, nutrition and recovery principles still apply.
A gym gives you the most options because I love getting women lifting heavy. If you train at home, we build your plan around the equipment you have.
Absolutely. We start where you are. You'll learn the lifts step by step with form feedback from me.
No. You'll learn how to eat for each phase, which usually means eating more at the right times. No crash diets, no starting over.
Yes. Next to online coaching I do 1:1 personal training in Bali. Book a free intro call and choose personal training, or send me a message on WhatsApp.
Answer four short questions at the bottom of this page, then pick a moment for a free intro call and we get to know each other. No pressure, just a good conversation about you and your cycle. Prefer Instagram? DM me the word READY.
Four short questions, less than a minute. Then we get to know each other in a free intro call.
Prefer Instagram? DM me READY at @demid.daily