Fit Shape Health & Wellness

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Shellharbour, NSW
Fit Shape Health & Wellness

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👗Educating & Empowering women in midlife and beyond to live long, healthy, active lives so they can inspire future generations. 📣

I help peri-menopause women Rediscover Themselves, Revitalise Their Health & Rewire Their Mindset so that they can have Undeniable Confidence, Unlimited Health and Unstoppable Potential. Services include:
1:1 Health & Wellness Coaching
ReNewHerLife Coaching Program
1:1 Personal Training
Yoga & Pilates classes
Numerology Reading
Hypnosis
Meditation
Sound & Breath work Experiences
Yoga & Wellness Retreats
Reiki Healing

For more information see my website: www.tracyspears.com.au

29/10/2026

MEET MARY

An inspiration to those who think age is a barrier. You’re never to old to look after your health!

Mary has been my client well before we opened our studio doors!

Mary started with me doing boxing. In the beginning she struggled to finish a class, having to rest because of low fitness and blood sugars uncontrolled.

I’ve loved watching her progress. Opening our studio doors has given Mary the opportunity to really take your fitness and health to the next level.

Not only does she complete a boxing class she also follows up with a second class!

It’s a privilege and honor to train Mary and have her in our studio.

If Mary inspire you comment below and leave her a message.
Mary Mcauley

28/10/2026

Have you ever noticed how much of everyday life is really strength training in disguise?

Getting up from a low chair. Carrying the groceries in from the car. Climbing the stairs without holding your breath.

That's why we train goblet squats, farmer carries and step-ups. They build the exact strength you use in real life.

What I've found is that when women see the link between what they do in class and what they want to keep doing at home, training stops feeling like a chore and starts feeling like a reason to keep going.

Research supports it too. Resistance training can improve strength and functional fitness in midlife and older women.

Save this as a reminder of why you train. 💪

Want to give it a go with us? Click the link below for more information.
https://fitshapehealthandwellness.com.au/inquiry/

28/10/2026

Have you ever tried to eat more protein and had no idea where to start?

When estrogen drops in perimenopause and menopause, it gets harder to hold onto muscle. Protein is one of the simplest ways to support it, and it can help keep you fuller for longer too.

What I've found is that women don't need more rules. They need easy, tasty ideas they can actually make on a busy weeknight.

So today, as my give back, I'm sharing my High Protein Recipe Pack for Women in Menopause. It's free, and it's yours.

Grab it here: https://fitshapehealthandwellness.com.au/high-protein-guide-for-women-in-menopause/

Tag a friend who needs this. 💗

27/10/2026

Have you wanted to start an exercise program, but have been too scared. Maybe you’re not sure what to do or where to go. Perhaps you’ve got a few injuries that you need to take care of.

What I’ve found is for many women the hardest exercise you’ll ever do is walking through the door once you’ve walked through our doors. The rest is easy.

At Fit Shape Health and Wellness we are a women’s Only Wellness studio and we pride ourselves in giving the best support and guidance to every woman who walks through our door.

You are never left alone to figure it out, we are with you every step of the way.

The only thing we can’t do is make that decision for you, that’s up to you! Once you’ve made a decision then take action, send me a message, call me, send an email, come in for a visit anything just take action because action equals results.

25/10/2026

Have you ever wanted to start exercising again, but the fear of getting hurt keeps you on the couch?

Maybe it's your knees, your back, or it's been so long you wouldn't know where to start. I hear this all the time, and I get it. Walking through the door can feel like the hardest part.

What I've found is that you don't need to be fit to begin. You just need a place that feels safe, where you're supported and guided every step of the way, and nobody is rushing you.

That's why we created Strong & Steady, a small group class for women over 60 who haven't exercised before, or haven't for a long time. We go step by step, at your pace, building strength, balance and confidence so everyday things feel easier.

There are only 12 places available.

📍 Fit Shape Health & Wellness, Shellharbour City Centre (between KFC & Aldi, with our own private parking)
🗓️ Starts TOMORROW, Monday 26 October
⏰ Mon & Wed 11:30am
💃 Women only

If this sounds like you, or your mum, click the link below and we'll send you more information ⬇️
https://fitshapehealthandwellness.com.au/inquiry/

Know a woman over 60 who's been wanting to start? Tag her below 👇

15/10/2026

Have you ever said you want to lose weight or want to get fit but haven’t quite achieved it?

There’s a big difference between wanting something and getting clear about what you actually want.

So many women tell me they want to lose weight, get fitter, feel healthier or have more confidence.

But what does that actually look like?

In this video, I’m sharing 4 questions you need to ask yourself to help turn your goals into reality.

That last question is particularly powerful.

Because when motivation fades, and it will, your WHY is what reminds you why you started.

Take a few minutes today, grab a pen and write down your answers.

Remember, you can’t create a plan for a destination you haven’t decided on.

Clarity creates direction. Direction creates action. And action creates change.

If you’re ready to stop wishing and start creating meaningful change, click the link below to find out more.

https://fitshapehealthandwellness.com.au/inquiry/

14/10/2026

Someone asked me the other day how does your ‘gym’ work.
The first words that came out of my mouth were ‘we are not a gym’

You see no woman trains alone. We are not like a traditional gyms.

When I decided to open my own studio, it was designed for women who:
▪️don’t like traditional gyms
▪️who lack the knowledge and confidence to train alone
▪️for women who feel intimidated going into gyms

I wanted to create a space where women are fully supported and guided every step of the way.

We have only been open 6 months and we already have an amazing community of supportive and inspiring women. Come and find out for yourself.

Click the link below for more information 🙌🏻

https://fitshapehealthandwellness.com.au/inquiry/

08/10/2026

Have you ever set yourself a goal… only to find yourself setting the SAME goal year after year?

Maybe it’s losing weight, getting fitter, improving your health or finally making yourself a priority.

You start with the best intentions, but somewhere along the way, life gets in the way.

Sound familiar?

The truth is, setting goals isn’t enough. You need clarity, a plan, the right mindset and consistent action.

In today’s video, I’m sharing 5 reasons why you might not be achieving your goals and what could be holding you back.

Over the next few videos, I’ll be sharing practical strategies to help you turn your goals into reality.

Because it’s not just about achieving the goal.

It’s about becoming the person capable of achieving it.

Ready to make a change? Click the link below to learn more about our coaching program.

https://fitshapehealthandwellness.com.au/inquiry/

SheThrives FitShapeHealthAndWellness

Address

Shellharbour
Shellharbour, NSW
2529

Telephone

0400 365 645

Website

http://fitshapehealthandwellness.com.au/

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