Fit Shape Health & Wellness

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Australia
Shellharbour, NSW
Fit Shape Health & Wellness

👗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

29/11/2025

Have you noticed lately that your body has become a bit more… sensitive?

Maybe you’re eating the same foods but suddenly they upset your stomach.
Or the beauty products you’ve used for years now irritate your skin.

For me, it’s been itchy, sore eyes — especially my eyelids.
They feel sensitive when I rub them and they sting after I’ve been for a run.
At first, I blamed the sweat… or dog hair… or maybe pollen.

We tend to explain it away, don’t we?

“There’s more pollen in the air today.”
“They must’ve changed the ingredients.”
“Maybe I reacted to something I ate.”

But here’s the truth:

✨ It’s highly likely your changing hormones — especially a decline in estrogen — making your body more reactive to everyday things.

Estrogen doesn’t just affect your period, mood, or hot flashes.
We have estrogen receptors all through our body — in the skin, gut, eyes, joints, bladder, even the brain.

So when estrogen declines (or fluctuates, like in perimenopause), your body suddenly becomes more sensitive because:
• your skin loses moisture and becomes reactive
• your gut becomes less tolerant to certain foods
• your eyes and eyelids dry out and sting
• your immune system reacts differently
• your tolerance to heat, stress, and sweat changes

It’s not “just sensitivity”… it’s your body signalling a hormonal shift.

And when you understand what’s really happening, you can stop blaming yourself, stop guessing, and start supporting your body in the way it actually needs.

✨ Want support with this?

Join my VIP Waitlist for exclusive updates and special offers on our foundation memberships — so you can get all the support you need in one amazing women’s wellness facility.
Click the link here 👇🏻

https://fitshapehealthandwellness.com.au/vip-insider-list

27/11/2025

I’ve always believed in having goals.

But not just any goals—big-ass goals.

The kind that stretch you. Scare you a little. And shift something inside you just by saying them out loud.

In midlife, your goals start to change.
It’s not just about losing a few kilos or “getting fitter.”
It’s about feeling good in your body, having energy and creating a life that actually feels the way you want it to.

For me, that’s health, strength and Freedom.

Because what’s the point of being fit if your life is still full of stress, fatigue, and running around doing everything for everyone else?

There was a moment a couple of years ago when I thought about walking away from business altogether.
I took a job in a gym for 8 months—just to see and honestly… I hated it.

I didn’t realise how much I valued freedom and flexibility—until it was taken away.
I had to answer to someone else, I couldn’t control my time, and yes, I even missed having time to get my nails done 😂

That experience reminded me why I started.
Now I’m more fired up than ever to build a business that gives me—and other women—choice.

Someone said to me the other day, “I love how your day is spaced out—it’s not too full.”
I smiled… because I created it that way.

This didn’t happen by accident.
This is the power of deciding what you want—and going after it, even if you don’t have all the answers yet.

So if you’ve got a big-ass goal—say it out loud.
You don’t have to explain it.
You don’t need permission.
You just need to believe it’s yours.

📲 Click the link below to join our VIP email waitlist and receive exclusive updates and early bird offers🎉
👇🏻
https://fitshapehealthandwellness.com.au/vip-insider-list

26/11/2025

Let’s talk about saunas… and why I’m putting one in the new Fit Shape studio.

To be honest, I’ve never really been a “sauna girl.”
Not because I don’t like heat—actually, I love it.

I used to do Bikram yoga and trust me, that room was basically a 40-degree dry heat box. But something about sitting in a sauna just never called to me.

Until recently.

While planning the new Fit Shape studio, the idea of installing a sauna just dropped in.
I followed the nudge and started doing some research.
And what I found... Let’s just say—it confirmed what my body already knew.

✨ For women in perimenopause and menopause (ALL women really), heat therapy can be a game-changer.
Unlike cold plunges (which, let’s be honest, I’ll never be a fan of—I’m always cold 😅), sauna is supportive, soothing, and actually backed by science.

Here’s what sauna use can support:
🔥 Hormonal regulation
🧘 Stress reduction
💪 Muscle recovery
❤️ Heart health
😴 Better sleep
🧠 Improved brain clarity
📉 Lower inflammation

It activates heat shock proteins, improves circulation, and helps you recover not just physically—but mentally and emotionally too.

So yes—we’re installing a 4-person traditional steam sauna in the new studio.
It’s not a luxury. It’s a wellness tool.
And I can’t wait for you to use it.

Whether you want to wind down after a session, calm your nervous system, or just breathe in peace—you’ll have the space to do it.

Because Fit Shape isn’t just about how much you lift, It’s about how well you recover and how deeply you care for the body that carries you.

🔥 Recovery is part of the plan and it starts right here—in the sauna.

📲 Click the link in bio to join our VIP email waitlist and receive exclusive updates and early bird offers🎉

25/11/2025

Struggling with weight gain, hormones, and doing all the “right” things—but still getting nowhere?
You’re not broken, it's not all in your head and you’re definitely not alone!!

I was training consistently.
I was eating high protein and fibre.
I was managing stress.
I was tracking calories.
I was on Hormone Therapy.

And still… nothing. That’s when I knew something deeper was going on. So I did what I always do—I researched.

After some research I decided to try Mounjaro, a GLP-1 medication that helps with insulin resistance and metabolic reset. At first I felt guilty, like I was cheating but the truth is, my body was working against me and I needed a different approach.
It's not a quick fix. It was a tool—used alongside everything else I already teach and practice.

👉 Six months in, I’ve lost 12kg. But more importantly…
🔥 I’ve maintained—and actually improved—my muscle mass
💪 I’ve lowered visceral fat (the dangerous fat around your organs)
⏳ And my metabolic age has dropped by 2 years( like a fine wine only improving with age lol)

Here’s what most people don’t realise:
It’s not just about losing physical weight.
It’s about letting go of the emotional weight too.

That constant mental chatter—what should I eat, when should I eat, am I doing this right, why isn’t it working?—starts to quiet down.

The food noise disappears.
You can finally focus, enjoy the process, and actually live your life without all the pressure swirling around in your head.

Too many people on GLP-1s lose muscle along with fat—and think that’s success.
But muscle is everything.
It drives your metabolism, protects your bones, and helps you stay strong as you age.

Take a look at my body composition below 👇
📉 Body fat down
🔥 Visceral fat down
💪 Muscle mass UP
📊 Metabolic age down

This is the stuff we need to be talking about.
Not just BMI. Not just the scale. Body Composition.
Real health. Real strength. Real change.

So if you're in midlife, struggling with your weight, and feeling like your body is working against you—please hear this:

✨ You’re not lazy.
✨ You’re not failing.
✨ You might just need a different approach like me—and that’s okay.

And if you're curious about GLP-1s or want to learn how to lose weight without losing strength, I’m happy to share more of what I’ve learned.

Join my VIP Wait list where I share my journey and you'll receive exclusive update about Fit Shape Health & Wellness and special offers on our foundation memberships.
Click the link to join --> https://fitshapehealthandwellness.com.au/vip-insider-list

25/11/2025

People have asked me, “Why start this business now?”

And the truth is… everything I’ve done over the past 20 years has been preparing me for this moment.

I’ve trained women in parks.
I’ve run bootcamps.
I’ve turned multiple garages into studios.
I’ve worked 40–50 hour weeks at the stadium teaching classes, training clients, and doing all the behind-the-scenes work on my own.
And I’ve also burnt myself out… without even realising it.

Covid forced me to slow down, and as challenging as that season was, it taught me something powerful — the work I do matters, but how I work matters too.

I started my fitness journey because I was overweight, unfit, lacing confidence and struggling in my own life.
Then came the moment that changed everything…
sitting on Santa’s knee with my daughter (22 years ago) and hearing my pants rip right up the seam.
The shame.
The embarrassment.
The wake-up call.

That moment became my turning point.
And from that day, I changed the trajectory of my life.

I lost 30kg.
I found my confidence.
I found my purpose and passion.
I became the woman I needed.

Now — 22 years later — I’m building Fit Shape Women’s Wellness Studio because women deserve a place where they feel supported, seen, empowered and strong.

No intimidation.
No confusion.
No doing it alone.

I’m ready.
It feels right.
And I know this is exactly where I’m meant to be.

Join my VIP waitlist today for exclusive updates and special offers on our foundation memberships.

👇🏻 Click below to join
https://fitshapehealthandwellness.com.au/vip-insider-list

22/11/2025

I was speaking with a new client the other day and we were talking about her menopause journey.
She said, “Oh, I’m done with all that — I didn’t really have many symptoms.”

I thought, that’s great — you’re one of the lucky ones!
But it got me thinking…

If a woman doesn’t experience a lot of symptoms, does she assume she’s fine?

Or maybe she did experience changes — poor sleep, low mood, joint pain, brain fog — but put them down to stress or life.

Maybe her symptoms weren’t the “typical” hot flashes or night sweats,
so she never realised they were hormonal at all.

But here’s the truth — even if menopause was “easy,”
her body is now in a low-hormone state.

And that matters.

Because estrogen, progesterone, and testosterone aren’t just about having a period — they protect your heart, bones, brain, muscles, and metabolism.

When those hormones decline, your risk for things like
🦴 osteoporosis
❤️ heart disease
🧠 cognitive decline
💪 muscle loss
—all increase.

Menopause isn’t the finish line — it’s the start of the next chapter of your health story.

So the question now is
How do you want to age?
Do you want to feel strong, sharp, mobile, and confident?
Or do you want to leave your health up to chance?

Prevention is always better than cure. And the choices you make now — how you move, eat, sleep, manage stress, and support your hormones —
will shape how you live in your 50s, 60s, 70s, and beyond.

Menopause isn’t something to “get through.” or something you have to suffer with.
It’s a transition that deserves care, awareness, and attention —
because how you age is up to you.

💫 Something special is coming soon for women who want to take control of their health and feel empowered in midlife and beyond.

If you want to be the first to hear the announcement and get early access Join my VIP list today.

👇🏻 Click below to join
https://fitshapehealthandwellness.com.au/vip-insider-list

21/11/2025

📣⚡️GIVEAWAY⚡️🎉
TO CELEBRATE THE LAUNCH OF
FIT SHAPE HEALTH & WELLNESS
We are giving away a WELLNESS PRIZE PACKAGE valued at over $1000❤️

So, get ready to move, feel & live better with Fit Shape.

THE PRIZE
🔥 3 Months Essentials Membership (Unlimited Classes at Fit Shape) 
🔥 Menopause, Hormones & You Consultation with Dr Mel Cave at mymenopause 
🔥 Group SUP Lesson with SUPShellharbour 
🔥 Elite Supps Goodie Bag 
🔥5 Recovery sessions with Recovery Base 
🔥 Refresh Facial Treatment with Co.Bombshell Beauty 
🏆 HOW TO ENTER:
1️⃣ Tag 2 of your besties in the giveaway post 2️⃣ Follow us on Instagram:  3️⃣ Follow our amazing sponsors (listed in the post)
4️⃣ Share the post to your stories for an extra entry!

💡 Bonus: You can enter as many times as you like—just tag 2 different friends each time!

🏆Winner Announced 5th December

Good luck🍀🎉

21/11/2025

📣⚡️GIVEAWAY⚡️🎉

TO CELEBRATE THE LAUNCH OF FIT SHAPE HEALTH & WELLNESS

We are giving away a WELLNESS PRIZE PACKAGE valued at over $1000❤️

So, get ready to move, feel & live better with Fit Shape.

THE PRIZE
🔥 3 Months Essentials Membership (Unlimited Classes  
🔥 Menopause, Hormones & You Consultation with Dr Mel Cave .pause 
🔥 Group SUP Lesson with  
🔥 Goodie Bag 
🔥5 Recovery sessions with  
🔥 Refresh Facial Treatment with .bombshellbeauty 
🏆 HOW TO ENTER:
1️⃣ Tag 2 of your besties in the giveaway post 2️⃣ Follow us on Instagram:  3️⃣ Follow our amazing sponsors (listed in the post)
4️⃣ Share the post to your stories for an extra entry!

💡 Bonus: You can enter as many times as you like—just tag 2 different friends each time!

🏆Winner Announced 5th December

Good luck🍀🎉

20/11/2025

Are you worried about lifting weights, unsure what to do, have an injury and don’t want to hurt yourself.

Watch this video and put your mind at ease.

At Fit Shape you will never train alone‼️

📲Click the link below to join our VIP email waitlist and receive exclusive updates and early bird offers🎉

https://fitshapehealthandwellness.com.au/vip-insider-list

17/11/2025

✨ Everything is Energy

And we all have an internal energy system—known as our chakras.

Each chakra vibrates at a certain frequency and connects to different parts of the body.
When one is blocked or out of balance, it can show up as discomfort, fatigue, or just feeling off.

Our energy is influenced by our thoughts, words, and actions—daily.
Because what we think and say… shapes how we feel and what we do.

So if your mind is constantly focused on:
   •   What all the problem’s are
   •   What you’re lacking
   •   Things you can’t control

Then that’s the energy you’re putting out into the world.

And energy attracts energy.

I’m a big believer in the law of attraction—what you focus on, you get more of.
Shift your energy, shift your reality.

Come back to your breath.
Come back to your body.
That’s where your power lives.

P.S Fit Shape Health & Welllness opens in March 2026 and we will have Yoga, Mediation, Sound Healings, Breathwork and more!

Join our vip waitlist for the latest updates and exclusive offers on foundation membership.
Click the link here 👇🏻
https://fitshapehealthandwellness.com.au/vip-insider-list

Address

Shellharbour, NSW
2528

Telephone

0400 365 645

Website

http://fitshapehealthandwellness.com.au/

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