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DMH Fitness, Worksop (2026)

09/09/2026

MENOPAUSE: LET’S TALK REAL, NOT HYPE. 🌿

There is SO much information online telling women what they need to take during menopause.

Collagen. Black cohosh. Magnesium. “Menopause support” blends. Hormone-balancing supplements. The list goes on…

But before filling your cupboard with supplements, let’s go back to the basics. 👇

🥗 Eat a balanced, nutritious diet — prioritise protein, fruit and vegetables, healthy fats, whole grains and calcium-rich foods.

🏋️‍♀️ Strength train — building and maintaining muscle is incredibly important as we age, and resistance training also supports bone health.

😴 Prioritise sleep and recovery — don’t underestimate the impact these can have on energy, mood and how you feel.

💊 Be selective with supplements — some can be useful when there is a genuine need, but more expensive doesn’t mean more effective.

And this is where I think we need to be careful…

“Natural” doesn’t automatically mean safe.
“Trending” doesn’t automatically mean effective.
And “everyone is taking it” certainly doesn’t mean you need it.

Collagen isn’t necessarily useless, but the claims surrounding it can be MUCH bigger than the evidence.

And black cohosh isn’t something I’d label as simply “bad” either — but it isn’t risk-free, evidence is mixed, products vary, and it can interact with medication.

Do your research. Look at the evidence. Understand what you’re taking and WHY you’re taking it.

Your health shouldn’t be built around the latest social media trend.

FOOD. TRAINING. SLEEP. INFORMED CHOICES.

That’s the foundation. ❤️

09/09/2026

MENOPAUSE: LET’S TALK REAL, NOT HYPE. 🌿

There is SO much information online telling women what they need to take during menopause.

Collagen. Black cohosh. Magnesium. “Menopause support” blends. Hormone-balancing supplements. The list goes on…

But before filling your cupboard with supplements, let’s go back to the basics. 👇

🥗 Eat a balanced, nutritious diet — prioritise protein, fruit and vegetables, healthy fats, whole grains and calcium-rich foods.

🏋️‍♀️ Strength train — building and maintaining muscle is incredibly important as we age, and resistance training also supports bone health.

😴 Prioritise sleep and recovery — don’t underestimate the impact these can have on energy, mood and how you feel.

💊 Be selective with supplements — some can be useful when there is a genuine need, but more expensive doesn’t mean more effective.

And this is where I think we need to be careful…

“Natural” doesn’t automatically mean safe.
“Trending” doesn’t automatically mean effective.
And “everyone is taking it” certainly doesn’t mean you need it.

Collagen isn’t necessarily useless, but the claims surrounding it can be MUCH bigger than the evidence.

And black cohosh isn’t something I’d label as simply “bad” either — but it isn’t risk-free, evidence is mixed, products vary, and it can interact with medication.

Do your research. Look at the evidence. Understand what you’re taking and WHY you’re taking it.

Your health shouldn’t be built around the latest social media trend.

FOOD. TRAINING. SLEEP. INFORMED CHOICES.

That’s the foundation. 💚
Dawn Ferris

09/09/2026

SAM’S JOURNEY 💚

Some client journeys are about weight loss.
Some are about strength.
Some become so much more.

Sam came to me at 83kg and worked her way down to 73kg through hard work and consistency.

Then life changed.

We trained through her pregnancy, but sadly she lost her baby. 🩷💙

She became pregnant again and on 29 December 2025, welcomed her little boy Michael, born prematurely at just 32 weeks 💙

Her body had been through pregnancy, premature birth and a Caesarean, while she was navigating becoming a mum.

We started training again gently when she was ready and gradually rebuilt her strength.

Then, on 2 May 2026, Sam married Tad💚

Getting her into that wedding dress while recovering from a Caesarean was a challenge, but she absolutely smashed it.

I was lucky enough to be there for their wedding — and the hen party! 😂🥂 — and somewhere along the way, my PT client became a really good friend.

Then came another surprise…

Sam is pregnant again! 💙🩷

Due 13 February 2027.

The first 17 weeks have been tough. Sickness, very low energy and struggling with food have meant we’ve had to adapt.

So we’re not chasing weight loss. We’re not training at 100%. We’re listening to her body.

We’re currently working around 70–80% intensity, using reverse reps and adjusting sessions as needed.

And this week…

Her energy has come back! 🙌

She’s even been hitting PBs while pregnant, despite us deliberately not pushing her to full capacity. 💪

That is a testament to the strength and fitness she’s built.

Right now, the goal is simple:

Keep her moving.
Keep her strong.
Support her nutrition.
Adapt when needed.
And enjoy this pregnancy. 💙🩷

From 83kg → 73kg, through loss, pregnancy, premature birth, Caesarean recovery, becoming a mum, getting married and now preparing to welcome another little one…

What a journey.

And I’m proud of so much more than her weight or her PBs.

I’m proud that she has kept showing up through some incredibly difficult chapters.

Sam, I’m incredibly proud of you — and even more grateful that what started as PT has turned into a genuine friendship.

One week at a time. One session at a time. 💚💪

Dawn Ferris
DMH Fitness

21/08/2026

The biggest mistake you can make as you get older? Waiting until you’ve lost muscle to start building it. 💪

Muscle loss isn’t just about how you look.

As we age, we naturally lose muscle mass and strength — and without resistance training, that decline can be accelerated.

Less muscle can mean:

❌ Less strength
❌ Reduced mobility
❌ Higher risk of falls and injury
❌ Weaker bones
❌ A slower metabolism
❌ Everyday tasks becoming harder
❌ Less independence and quality of life

But here’s the good news…

You can build and maintain muscle at any age.

Resistance training isn’t just about getting bigger or lifting heavier weights.

It’s about being strong enough to:

🏋️‍♀️ Lift your shopping
🪜 Climb the stairs
🧳 Carry your suitcase
🪑 Get up from a chair
🚶‍♀️ Stay mobile
❤️ Protect your independence

Don’t just aim to live longer. Aim to live stronger.

Start building the muscle now that your future self will thank you for. 💚

DMH FITNESS — Strong today. Stronger tomorrow.

Dawn Ferris

11/08/2026

Follow on from last post

WHY I WON’T PUT MY CLIENTS ON A MASSIVE CALORIE DEFICIT 👇

Meet Elaine. 💚

She came to me approaching 60 years old. One year into her journey.

And this is what sustainable progress can look like.

Elaine started at 78.6kg.

When she began her structured nutrition phase in August 2025, she was averaging around 1,500 calories a day.

In September, we increased her to around 1,900 calories, and from there we gradually increased her intake over time.

1,500 → 1,900 → 2,000 → 2,200 → 2,400 → 2,600 calories

And here’s the part I really want people to understand…

While we were increasing her food, Elaine continued to make progress.

Her weight eventually reached a low of 59.4kg in March 2026.

But it wasn’t just the number on the scales changing.

Her muscle mass and body-fat measurements continued improving month after month.

That’s the bit that matters.

Because if I’d simply looked at the scales and thought:

“She’s losing weight, let’s keep cutting her calories.”

We could have ended up with a very different outcome.

Instead, we gradually increased her food, continued to train for strength and focused on improving her body composition.

Today, Elaine is sitting around 2,600 calories.

She’s stronger.

She’s hitting PBs.

She’s more confident.

She’s building muscle.

And she looks completely different from those starting pictures.

She’s now in a growth/recomposition phase, where the goal isn’t to make her smaller.

It’s to build on what we’ve created.

And here’s something else I’m incredibly proud of…

Elaine is now 60.

She decided she wanted to make a change and celebrate this stage of her life in style.

She didn’t use fat-loss injections.

She didn’t rely on a quick fix.

She learned how to eat, train and recover properly.

And yes, there have been fluctuations.

Her weight has gone up.

Her weight has gone down.

There have been weeks where she’s worried about the scales.

But we’ve learned to look beyond one number.

📸 Photos
📏 Measurements
💪 Strength
🏋️‍♀️ Performance
🧠 Confidence
😴 Recovery
📈 Body composition

The scales are only one piece of the puzzle.

She’s now preparing for another holiday in September, so we’ll make a small, sensible adjustment to her intake as we get closer.

Not because anything has gone wrong.

Not because she needs to crash diet.

But because nutrition should adapt to the goal and the circumstances.

And the fact that she’s been able to maintain her weight while eating around 2,600 calories tells me just how far we’ve come.

This is why I don’t put my clients on massive calorie deficits.

I don’t want to see how little they can eat.

I want to see how much progress we can make while fueling their body properly.

Eat. Train. Recover. Build.

That’s sustainable progress.

And Elaine…

I’m bloody proud of you. 💚

One year in.

60 years young.

And we’re only getting started. 💪🔥

Dawn Ferris

11/08/2026

WHY I WON’T PUT MY CLIENTS ON A MASSIVE CALORIE DEFICIT 👇

There’s a lot of pressure in the fitness industry to believe that the fewer calories you eat, the better your results will be.

That’s not how I coach.

My clients are generally lifestyle clients.

They’re not getting on a bodybuilding stage in 12 weeks.

They have jobs, families, social lives, holidays, stressful weeks and real life going on around them.

So my goal isn’t to see how little food I can get them to eat.

My goal is to help them build a strong, healthy body that they can maintain for life.

Your body needs energy for:

🧠 Brain function & mood
❤️ Heart & cardiovascular function
🦋 Hormonal & thyroid function
💪 Muscle maintenance & growth
🦴 Bone health
😴 Recovery & sleep
🛡️ Immune function
🏋️ Training performance

A massive calorie deficit might make the scales move quickly initially, but it can also mean:

❌ Constant hunger
❌ Low energy
❌ Poor training performance
❌ Poor recovery
❌ Loss of muscle as well as fat
❌ Poor sleep
❌ Increased food obsession
❌ A plan that’s impossible to sustain

And what happens when the diet ends?

You still have to eat.

You still have to live.

You still have to maintain your results.

I would rather see a client lose weight at a sensible rate while eating enough to train well, recover properly, enjoy their food and live their life…

…than lose weight as quickly as possible and feel absolutely miserable doing it.

If you’re preparing for a bodybuilding stage, your nutritional strategy may look very different.

But for the majority of my clients?

We’re not chasing the smallest body possible.

We’re building a body that is strong, healthy, capable and sustainable.

No starvation diets.
No punishment cardio.
No fear of food.

Just sensible nutrition, progressive training, consistency and patience.

You don’t need to suffer to get results. ❤️

DMH FITNESS
Stronger for Life

Dawn Ferris

29/07/2026

CLIENT PROGRESS SPOTLIGHT – JOE 💪🔥

These photos say it all…

Just over 3 months between these pictures, and the difference is incredible.

When Joe first came to me, his goal wasn’t just to build muscle—it was to become stronger, more athletic, and develop the physique needed to support his new passion for aerial straps, silks, and partner acrobatics with my client, Jerzy.

Since then, he’s shown exactly what it takes to make real progress.

✅ Consistent with his training
✅ Committed to improving his nutrition
✅ Willing to learn and refine his technique
✅ Pushes himself every single session

The result?

Look at the changes in his back alone! The increase in width, thickness, shoulder development, arm size, and overall definition is fantastic. His posture and body control have also improved, and his strength has gone through the roof—something that’s already transferring into his aerial training.

This is proof that you don’t need perfection. You need consistency, effort, and the willingness to trust the process.

I’m incredibly proud of how far Joe has come in such a short space of time, and we’re only just getting started. I can’t wait to see what the next few months bring as we continue building strength, refining his physique, and helping him progress even further with his aerial skills.

Amazing work, Joe! 👏💪

Dawn Ferris

Silks Straps PersonalTrainer TrustTheProcess ConsistencyWins GymProgress

28/07/2026

✨ CLIENT SPOTLIGHT ✨

March ➡️ July

This is why I love what I do. 💚

When Hannah first walked through the gym doors, she was nervous, lacked confidence and wasn’t sure what she was capable of.

Fast forward just a few months…

✔️ Over 24kg lost
✔️ Consistently training 4 times a week
✔️ Hitting 10,000+ steps most days
✔️ Fueling her body with protein and building healthy habits
✔️ Setting new PBs in the gym
✔️ Completing her first HYROX-style workout
✔️ Building confidence with free weights and lifting heavier than she ever thought possible
✔️ Going from dreading parts of the gym to laughing through sessions with her training partner
✔️ Choosing long-term goals over short-term temptations and staying true to herself

The physical changes speak for themselves, but what makes me the proudest is the person she’s become throughout this journey.

She’s stronger.
She’s fitter.
She’s more confident.
She believes in herself.

There have been weeks where work has been overwhelming, sleep has been terrible and motivation has been low. Yet she kept showing up. She trusted the process, stayed consistent and never let one difficult week define her.

One of my favourite moments was hearing her say, “I actually had fun on chest day.” 💚

Because that’s what this is really about—creating a lifestyle that you enjoy, not something you have to suffer through.

Next stop… 95kg and then we’re continuing our journey towards completing a HYROX next year.

Hannah, I honestly couldn’t be prouder of everything you’ve achieved so far. This is only the beginning, and I can’t wait to see what the next few months bring.

Consistency beats perfection. Every. Single. Time. 💚

HYROXTraining PersonalTrainer GymConfidence TrustTheProcess ConsistencyWins

28/07/2026

✨ CLIENT SPOTLIGHT ✨

March ➡️ July

This is why I love what I do. 💚

When Hannah first walked through the gym doors, she was nervous, lacked confidence and wasn’t sure what she was capable of.

Fast forward just a few months…

✔️ Over 24kg lost
✔️ Consistently training 4 times a week
✔️ Hitting 10,000+ steps most days
✔️ Fueling her body with protein and building healthy habits
✔️ Setting new PBs in the gym
✔️ Completing her first HYROX-style workout
✔️ Building confidence with free weights and lifting heavier than she ever thought possible
✔️ Going from dreading parts of the gym to laughing through sessions with her training partner
✔️ Choosing long-term goals over short-term temptations and staying true to herself

The physical changes speak for themselves, but what makes me the proudest is the person she’s become throughout this journey.

She’s stronger.
She’s fitter.
She’s more confident.
She believes in herself.

There have been weeks where work has been overwhelming, sleep has been terrible and motivation has been low. Yet she kept showing up. She trusted the process, stayed consistent and never let one difficult week define her.

One of my favourite moments was hearing her say, “I actually had fun on chest day.” 💚

Because that’s what this is really about—creating a lifestyle that you enjoy, not something you have to suffer through.

Next stop… 95kg and then we’re continuing our journey towards completing a HYROX next year.

Hannah, I honestly couldn’t be prouder of everything you’ve achieved so far. This is only the beginning, and I can’t wait to see what the next few months bring.

Consistency beats perfection. Every. Single. Time. 💚

Dawn Ferris

22/07/2026

A few weeks ago I said I was going to learn a new skill. First attempt and absolutely loved it! Hard and very painful but can’t wait for my next lesson. Almost 57 Age is just a number. Your never too old to do something new and challenge yourself 💚

DMH Fitness

09/09/2026

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