Nicole Dempster Female Fat Loss & Nutrition Coach

14/05/2026

Honestly nutrition has been the make or break of my energy & mood postpartum

What’s been working for me recently is having 2-3 big meals per day. (Yoghurt bowl / eggs & toast / burgers, rice & chips have been on repeat!)

I think it’s huge to realise that recovery is measured on a deeper level than just your appearance❤️‍🩹

18/11/2025

❓A big question people have - ‘can I start exercise during pregnancy if I have no experience pre pregnancy?’

Yes - you can. As long as you start off light and build your way up, just like you would if you weren’t pregnant

There may be certain things you need to change / do differently, and you can start off with low impact exercise such as walking, yoga, Pilates or beginner friendly pregnancy strength & movement classes, where everything will be adjusted to suit you 🫶🏼

If you need a hand getting started, feel free to reach out to me!

14/11/2025

There’s a lot of fear put out there around training while pregnant 🤰🏽

Training while pregnant is generally safe for most women, and the benefits are amazing 👇

-> keeps body feeling strong, at a time most feel weak
-> helps with common aches & discomforts (eg back/hips)
-> reduces stress & anxiety, leaves you feeling in a better mood
->helps improve sleep (we all know we need it!)
-> supports posture, as your body changes to support your bump

It can be tough to train & move your body, but something as simple as mobility or a walk is great to start 💪🏼

27/08/2024

My biggest struggle…caring too much of what other people think

This is the one thing that has held me back the most

When I was younger, I would always say to myself ‘people will talk regardless of what you do, so you may aswell do what you want.’ I was way more carefree then than I am now😅

As long as you’re not intentionally going out of your way to hurt someone or cause harm, then why give a f**k what anyone says? 🤷🏽‍♀️

I’ve held myself back so much in so many different areas of life, just because I gave too many f***s of what other people might say / think..

It’s something I’ve gotten better at, but also something I’m still working on

Hence the re-reading of The Sublte Art of Not Giving a F**k

Hence this post

If you read this far, take this as your sign to give less f***s what other people think of you & do your thing🥰

In the nicest way possible❤️

14/08/2024

07/08/2024

'I've been struggling with my weight problems from teenage years...'

These are the exact words Michelle used

She had tried all the diets out there, nothing helped❌

We worked together for 6 weeks initally and in that time, Michelle worked incredibly hard to drop 11lbs!🔥

Imagine how different your clothes would feel after losing nearly 1 stone in only 42 days

Don't get me wrong, what Michelle did was not easy, she'll admit it was tough...

But was it worth it? Absolutely!

Neighbours commenting on how well you look... I mean who wouldn't want that?😎

Anyway, I love looking back at these results

I'm so proud of what Michelle achieved

If you want compliments from your neighbours... 👇

We have 3 spaces left on our Miss Fit programme.

The offer (which is basically HALF PRICE!) ends this Sunday the 11th at 12pm.

After that, who knows when we'll have an opportunity like this again? 🤷🏽‍♀️

DM me ‘Miss Fit’ if you want more info

05/08/2024

You shouldn’t be in a calorie deficit for a long period of time❌

You may not think it, but being in a calorie deficit puts a bit of stress on your body, and while that’s fine for the short term, long term it’s not ideal 🤷🏽‍♀️

It’s good to give your body a rest and go back to maintenance calories, even if it’s only for a short period of time ✔️

Plus, it’ll give you an extra push, knowing you’re only in the deficit for a few weeks at a time 🤝

04/08/2024

Probably one of the first ‘normal’ weeks in a while🤍

Training was consistent ✔️

Nutrition was brilliant ✔️

Plenty of walking 🚶‍♀️

Plenty of sun ☀️

Journaling every morning & evening✍🏼 (minus 1)

Some 🍹 at the start of the week

Working on my own business & revamping Miss Fit🤸🏽‍♀️

Food shop 🥩, new gym 🤝 & new opportunities to finish off the week

I’ve slowly been building these habits for the past few weeks, it’s been tough but worth it❤️

03/08/2024

I am SO excited to announce that I’m now offering in-person coaching again🤩

I’ll be coaching from

To celebrate, I have a special offer for the first 5 people who sign up 🔥 Offer includes 1-1, 2-1 & small groups💪🏼

I’m seriously excited to get back to doing what I love❤️

If you’d like more info, DM me ‘Miss Fit’

Good things are coming👀

28/07/2024

❤️❤️

22/07/2024

I’ve been a bit MIA on here❗️

Been living out of bags for a few weeks, with all our belongings spread between 3 houses😆, looking for somewhere to move into, leaving my job, taking care of family members, finally getting somewhere to move to & repeating the entire moving process (which, if you know, is absolute ⚽️ 🏀 🏈)

Truth is, other things have taken priority 🤷🏽‍♀️

Priority over my own training & priority over my own goals ✨

👋Is it all just a bunch of excuses? You could say that

But the reality is that sometimes life happens

Sometimes life is genuinely chaotic & other things take priority

And that’s okay😌

The important thing is to not beat yourself up about it

Pick yourself up & move on🙌

Here’s to a new chapter & new beginnings🥳🌟

More to come🤭