FROM PMOS to POWER
Heal your Body from Within
A 12-Week Hormone-Smart Programme for Women with PMOS
If you’re tired of guessing, restricting, over-exercising, or being told to “just lose weight” — this programme was built for you.
From PMOS to Power is a 12-week, science-led programme designed to help women with PMOS understand their body, work with their hormones, and finally feel like themselves again.
This isn’t another diet plan. It’s a complete education in your PMOS — what’s driving it, what’s making it worse, and exactly what to do about it.
No extremes. No perfection. No starting over every Monday.
Just a clear, compassionate system that teaches you how to work with your body instead of fighting it.
Does this sound familiar
You're in the right place
- You’ve been told to “just eat less and move more” — but nothing changes
- Your weight fluctuates no matter what you try
- You feel exhausted, bloated, and frustrated with your body
- Your periods are irregular, painful, or missing entirely
- The scales lie to you — you look different to what they say
- You’re dealing with acne, hair thinning, or unwanted hair growth
- You suspect food is affecting your hormones but don’t know how
- You feel anxious, moody, or low — and blame yourself for it
- You want real answers — not just another diet sheet
- You’re ready to stop fighting your body and start understanding it
What You'll Learn & Experience
A full 12-week journey through your hormones
Phase 1: Foundations (Weeks 1–4)
Gut Restore & Blood Sugar Reset
Start where it matters most. Weeks 1–4 focus on calming gut inflammation, stabilising blood sugar, and laying the foundations your hormones need to rebalance.
- Why PMOS starts in the gut
- Gut irritants & what to remove short-term
- Gut microbiome: rebuilding & strengthening
- Insulin resistance & how it drives testosterone
- Why regular meals beat restriction every time
- Shopping lists & gut-restore recipes included
Phase 2: Exploration (Weeks 5–8)
Food Freedom & Hormone Mapping
Learn how your unique body responds to food, exercise, and lifestyle. Discover your personal carbohydrate tipping point, understand hormone disruptors, and start reading your body’s feedback signals.
- Food reintroduction & body feedback
- Macro discovery & fuelling for PMOS
- Hormone irritants in food & everyday products
- PMOS acne, hair loss & period irregularities
- Anti-inflammatory eating & the power of omega-3s
- Reading food labels & eating out smarter
Phase 3: Power (Weeks 9–12)
Stress, Hormones & Sustainable Life
Address the stress-hormone connection, understand testosterone and cortisol’s role in your PMOS, and build the tools to maintain your results long after the programme ends.
- Stress-driven PMOS & the cortisol connection
- Supporting lower testosterone naturally
- Sleep, mood & anxiety in PMOS
- Stopping self-sabotage & scale obsession
- Building habits without constant tracking
- Your ongoing PMOS toolkit for life
Everything Included in the Programme
Course Content
- 16 modules covering every aspect of PMOS
- 100+ lessons — clear, jargon-free education
- Deep dives into gut health, insulin resistance, inflammation, stress hormones & more
- Weekly focus guides so you always know what to prioritise
- Supplement guidance: Berberine, Inositol, Magnesium, Omega-3, Vitamin D & more
- Understanding the different types of PMOS and what they mean for you
- Lessons on PMOS without high testosterone — yes, it’s still PMOS
Workout Library
- Pilates workout videos — low-impact, hormone-supportive movement (In our Facebook group)
- Strength training workouts — muscle as medicine for PMOS (In our Facebook group)
- Guidance on how to exercise with PMOS (and what to avoid)
- Whether high-intensity training is right for your body
- Exercise recovery & inflammation balance
Nutrition Resources
- Gut restore shopping list
- Gut restore recipe collection
- Food reintroduction step-by-step guides
- Label reading & eating out guidance
What Makes This Programme Different
Science-Led
Every lesson is rooted in research on PMOS, gut health, and hormones — explained in plain English so you can actually use it.
PMOS-Specific
This isn’t generic wellness advice. Every module is built specifically for the PMOS body — because you are not the same as everyone else.
Progressive & Structured
Each week builds on the last. You won’t be overwhelmed — just one clear step at a time, from gut restore to hormone power.
♀️ Movement Included
Unlike most nutrition programmes, this includes a full workout library — because exercise type and timing matter deeply with PMOS.
Meet Your Coach
Hi, I'm Charmaine
I’m Charmaine — a specialist fitness and nutrition coach based in Weymouth, Dorset, with a passion for helping women with PMOS take back control of their health.
I know first-hand how confusing, frustrating, and isolating PMOS can be. That’s why I created From PMOS to Power — a programme that gives you the real education your doctors often don’t have time to provide.
This isn’t about restriction or punishment. It’s about understanding your hormones, nourishing your body, and building a life that works with your PMOS — not against it.
I’ve helped women go from exhausted and overwhelmed, to energised, informed, and in control. And I want that for you too.
“I want every woman with PMOS to feel informed, empowered, and hopeful — because with the right knowledge, everything changes.”
- ✓ Specialist PMOS fitness & nutrition coach
- ✓ Years of experience working with PMOS clients
- ✓ Founder of TWC Fitness, Weymouth, Dorset
- ✓ Passionate about hormone health & women’s wellness
- ✓ Known for making complex science simple and actionable
This Programme Is For You If...
✓ You’re ready if…
- You have a PMOS diagnosis (or strong suspicion)
- You’re tired of conflicting advice and want real answers
- You want to understand why your body does what it does
- You’re willing to make gradual, sustainable changes
- You want a programme that covers food, movement, AND mindset
- You want to feel more energised, balanced, and in control
⚠ This may not be for you if…
- You’re looking for a quick fix or crash diet
- You’re not willing to make any dietary or lifestyle changes
- You want a rigid meal plan with no room for learning or personalisation
Not sure? Feel free to get in touch — I’d love to help you figure out if this is the right fit for you.
Choose Your Level of Support
Tailored package options to meet your needs
DIY 12-week PMOS TO POWER program.
Best for you if you're happy to work independently but want a clear, structured plan that actually makes sense for PMOS.
✓ Full 12-week PMOS to Power programme (nutrition, movement, hormones, stress & sleep)
✓ 28-day gut repair protocol with step-by-step guidance
✓ Weekly education lessons so you understand why things work
✓ Macro discovery phases to find what fuels your body best
✓ PMOS-friendly movement guidance (walking, Pilates/Yoga, strength training)
✓ Printable weekly focus sheets and trackers
✓ Access to the private Facebook community including:
✓ Workouts (home-friendly & PMOS-supportive)
✓ Hormone education posts and discussions
✓ PMOS-friendly recipes
✓ Community chats, support, and shared wins
Full One-to-one Online Support & The 12-week Program.
Includes 6 days per week direct online support via an app or WhatsApp
Best for you if you want accountability, reassurance, and someone to help you troubleshoot as you go.
✓ Everything included in the DIY programme
✓ 6 days per week app access to me for support and guidance
✓ Personal feedback on meals, steps, workouts, symptoms, and progress
✓ Weekly check-ins to keep you consistent and calm
✓ Support through plateaus, flare-ups, fatigue, cravings, and motivation dips
✓ Help adjusting nutrition and movement as your hormones change
✓ Access to the private Facebook community including:
✓ Workouts (strength, Pilates, walking support)
✓ Recipes and meal ideas
✓ Hormone education and weekly themes
✓ Chats, questions, and real-time support
What Women Are Saying
Real results from real women with PMOS
“No matter what I did with diet and exercise, I still felt awful, had no energy and had a huge hormone tummy. I lost count of the amount of times I was asked if I was pregnant. I now know how to handle my hormones. I know what foods I can and can’t eat much of and actually workout less than I did before.”
“12 pounds lost BUT 12 pounds of confidence gained … thank you Charmaine for all the support and advice! No 1 is walking and I’ve loved wanting to walk as much as I can and generally moving more! PMOS sucks, perimenopause sucks .. there’s no magic pill but you can find your thing with this lady!!”
“Before starting, I was in a dark place. Low self-esteem, unhappy with my appearance and body shape, and had lost my sparkle. I suffered from anxiety a lot of the time and was eating all the wrong foods. Throughout the programme I noticed my energy was much better, my mood improved, my skin was brighter and I toned up. I am in control of my life and my body again. I truly believe this has changed my life for the better.”
Frequently Asked Questions
How long is the programme
From PMOS to Power is a 12-week programme, structured week-by-week. You get lifetime access so you can work at your own pace, revisit lessons, and come back whenever you need a refresh.
Do I need any equipment for the workouts
The Pilates workouts are mostly mat-based and require minimal equipment. The strength workouts may use light weights or resistance bands. Full details are provided within the workout library.
Is this suitable if I’ve just been diagnosed with PMOS
Absolutely. The programme starts with the fundamentals and builds gradually — perfect whether you’re newly diagnosed or have been managing PMOS for years.
Will this work if I have a specific type of PMOS
Yes — there’s a full lesson dedicated to the different types of PMOS (including PMOS without high testosterone), so you can understand your unique picture and adapt the guidance to suit you.
I don’t have a formal PMOS diagnosis — can I still join
Yes. If you’re experiencing symptoms of PMOS and want answers, this programme may provide valuable insight. We always recommend working alongside your GP or healthcare provider.
How is the programme delivered
Everything is delivered through a secure online platform. You’ll have immediate access to all content upon enrolment — available on any device, at any time.
Can I contact Charmaine if I have questions
Yes! You can reach out via the contact form on this site. Charmaine is passionate about supporting every member through their PMOS journey.
If hormones are making your life hell — take control and find your happy again. Today is the start of finding yourself.
