Fit Shape Health & Wellness

09/11/2025

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.”
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

09/11/2025

Have you noticed your joints feel stiff when you get out of bed in the morning?

Or your muscles ache after a workout that used to feel easy?
Maybe your knees crack, your hips ache, or you just don’t recover the way you used to.

You’re not imagining it — and it’s not just “getting older.”
It’s your hormones.

As estrogen starts to decline in perimenopause, it doesn’t just affect your mood and sleep —
it also affects your muscles, joints, and bones.

🦴 Estrogen plays a huge role in keeping your bones strong and dense.
When levels drop, your body starts breaking down bone faster than it rebuilds it —
which is why the risk of osteopenia and osteoporosis increases after 40.

💪 Estrogen also helps maintain muscle mass and joint lubrication. When it dips, inflammation can increase, collagen production slows, and you might start feeling that deep, achy stiffness — especially in your hands, hips, or knees.

The good news?
There’s so much you can do to protect your bones and joints through this stage:
✨ Strength training (muscle is your best bone protector)
✨ Protein-rich meals (for repair and recovery)
✨ Adequate vitamin D, calcium, and magnesium
✨ Good quality sleep and stress reduction
✨ And, for many women, the right hormonal support

Perimenopause isn’t the time to slow down —
it’s the time to build strength for the next chapter of your life.

I’ve got something special coming soon for women who want to feel strong, supported, and in control of their health.

📩 Join my VIP list to be the first to hear the announcement and get early access before anyone else.
👇🏻 Click here to find out more.
https://fitshapehealthandwellness.com.au/vip-insider-list

07/11/2025

Have you ever been to your doctor knowing something just isn’t right in your body…
wondering, “Maybe I’m perimenopausal?”

You go in hoping for answers, support, and maybe even a bit of relief —
only to be told you’re too young, too healthy, or that it’s all in your head.

You leave feeling unheard, dismissed, and more confused than when you walked in.

Here’s the truth 👇
It’s not you.
And it’s not all in your head.

Most GPs receive very little training on perimenopause and menopause during medical school.
They’re often not taught how to recognise the early signs, understand hormonal fluctuations,
or confidently prescribe hormonal support.

So when you’re told “everything looks fine,”
it’s not because nothing’s happening —
it’s because our medical system hasn’t caught up with women’s lived experiences.

Perimenopause isn’t just hot flushes or missed periods —
it’s anxiety, sleep issues, weight changes, brain fog, low mood, joint pain, and feeling like a stranger in your own body.

You know your body better than anyone else.
If something feels off — trust that knowing.
You deserve answers. You deserve support. You deserve to feel like yourself again.

This is exactly why I’m so passionate about educating and empowering women through this stage of life —
because when we understand what’s happening,
we can advocate for ourselves, ask the right questions,
and finally get the help we need.

Something special is coming for women who are tired of feeling unheard.

If you’re ready to understand your hormones and take back control of your health —

📩 Join my early interest list to be the first to know when it launches.
👉 Click here to find out more.

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

05/11/2025

MOTIVATION gets you started, HABITS are what keep you going!

Congratulations Amanda for achieving your goal, 16kg down and healthy habits that keep you striving for more!

Proud of you and look forward to seeing what’s next.

I hear it often ‘I’m not motivated’ let me tell you, motivation comes from with in, until your current situation is too painful to live in, then you’ll find your motivation and I’ll be here for your call!

If you want results like Amanda
I’ve got something exciting coming. Be the first to hear our big announcement — plus enjoy early access and special offers before anyone else!
Click the link to find out more!

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

03/11/2025

Dedication, Commitment and the right support gets you to acheiving your goals.

Lisa’s word for the year was COMMIT and that’s exactly what she’s done!

Saying yes to you and showing up even when days are tough. Look at those muscles!!💪🏻

Well Done Lisa, proud of you! Looking forward to what’s next for you ❤️

Want results like Lisa!

I have something incredible coming and if you want to be the first to hear the announcement add your email to my early interest list.

This is your moment — and I’d love to support you through it.

Click here to subscribe 👇🏻
https://fitshape.tracyspears.com.au/exciting-news

got something special to announce and you don’t want to miss it.

02/11/2025

Have you found yourself asking lately… “Is it the weather or is it me?”

You go to bed feeling fine…
then suddenly you’re waking up drenched in sweat.
Sheets off. Sheets back on.
Leg out. Leg in.
Flipping the pillow over for the cool side like your life depends on it.

And by 3am you’re lying there… frustrated, exhausted, and wondering why your body feels like it has its own climate system.

Then morning hits.
You’re tired, irritable, everything feels harder than it should.
You’re snapping at people you love, coffee becomes a lifeline, and just getting through the day feels like a marathon.

Ladies — it’s not the weather.
It’s your hormones.
And most likely… you’re in perimenopause.

Night sweats, hot flashes, sleep disturbances…
they’re some of the most common symptoms —
but they’re just the beginning.

Perimenopause can show up as:
✨ anxiety or irritability
✨ brain fog and trouble concentrating
✨ mood swings
✨ heart palpitations
✨ changes in cycle
✨ weight changes (especially around the middle)
✨ fatigue
✨ joint pain
✨ decreased motivation or drive
✨ feeling “not like yourself”

Most women don’t realise these symptoms are connected to low and fluctuating hormones — and instead blame stress, life, aging, or “just not coping like I used to.”

But here’s the truth 👇
You’re not losing it.
You’re not weak.
You’re not “just emotional.”

Your hormones are shifting — and your body is asking for support.

Perimenopause isn’t the end of your vitality —
it’s the beginning of understanding yourself on a deeper level.

And when you have the right guidance, the right awareness, and the right tools…
you don’t have to just survive, you can flourish.

Women in midlife deserve support, education and a place to thrive — not just cope.

I have something incredible coming soon for women just like you!

If you want to be the first to hear the announcement add your email to my early interest list.
👇🏻👇🏻👇🏻
https://fitshape.tracyspears.com.au/exciting-news

30/10/2025

Muscles support longevity.
Muscles support metabolism.
Muscles support your bones.
Muscles support your heart.

But here’s what I know — muscle supports your life!

After 40, we lose up to 1% of muscle mass per year — unless we train intentionally to keep it.
Building muscle isn’t about getting bulky. It’s about:
• Preventing falls and fractures
• Supporting your metabolism
• Improving insulin sensitivity
• Keeping your energy high and your body confident

That’s why I lift.
That’s why I move.
That’s why I teach other women to build strength — not just for aesthetics, but for longevity.

Because muscles are medicine.
They are metabolism.
They are the foundation of how we age.

Every time you lift, move, or push your limits — you’re investing in future you.

28/10/2025

Someone asked me the other day,

“How long have you been running for?”

I paused for a second and thought…
Over 20 years!
Then without even realising, I immediately followed it with,

“I’m not a fast runner at all.”

Why do we do that?
Why do we instantly downplay ourselves instead of owning the achievement?

To be a runner, you don’t have to be fast or an athlete.
You just need a passion for the activity — and the discipline to keep showing up.

Running helped me lose 30 kilos.
It helped me find confidence, purpose, and ultimately become a personal trainer.
It’s not just something I do — it’s been a huge part of who I am.

Over the last 20 years I ran the New York City Marathon (42.2km),
five half marathons (21.1km) — including one obstacle course that involved a lot of mud —
and countless 10km and 5km fun runs.

But earlier this year, I’ll be honest… I almost hung up my running shoes.
I was struggling to get through 5km — mentally and physically.
Everything hurt, recovery was slow, and motivation was low.

What kept me going were two things:
🧠 Hypnosis — which helped me break through mental blocks, and
💛 Hormone therapy — which helped me recover faster, ease pain, and regain energy.

I hear from so many women who say they hate running —
but for me, it’s never been about speed or perfection.
It’s always been about the feeling of achievement, the mental strength,
and the reminder that I can still do hard things.

Running has evolved with me — through every chapter of my life —
and it continues to teach me that progress doesn’t have to be fast…
it just has to be forward. 🏃🏻‍♀️✨

26/10/2025

22/10/2025

I was inspired to write this post after a conversation with one of my clients about hormones and HRT.

After five years without a period, she started hormone therapy — and then her period came back.

Now, for any woman who’s been period-free for years, that’s like:
“WTF — I’m not doing this again!”

She was ready to give up on HRT right then and there.

But here’s the thing… when we experience symptoms, it’s not punishment — it’s communication.

Your body is talking to you, telling you what it needs.

And I’ll say it again — HRT isn’t a quick fix.

It takes time for your hormones to find balance, and sometimes things get worse before they get better.

You have to ride through the storm to reach clear skies. 🌦️

When I first started my own HRT journey, I experienced headaches, breast tenderness, and sensitivity.

At first, I thought something was wrong — turns out, I was estrogen dominant.

That experience taught me something important:
HRT is a tool, not a cure-all.
You have to learn how to use it for your body to truly feel the results.

Every woman’s hormone balance is different.
What works for one person might not work for another.

That’s why listening to your body is everything — it’s already giving you the answers; you just have to tune in. 💛

If you’ve been experiencing symptoms and you’re wondering if HRT will help you send me a DM and let’s have a chat.
P.S if you’re in my inbox you’ll hear my special announcement before it goes in my feed and trust me you don’t want to miss it!!

19/10/2025

📣Attention Mid-life women 💃🏻
Are you feeling like something is off or not like yourself anymore.

Did you know this is the biggest complaint many women express when entering perimenopause “I don’t feel like me anymore”.

The road to the big M is not all doom and gloom. There are lifestyle adjustments to ease symptoms, medications to support your body and a community to encourage you every step of the way!

If you’re ready to feel like not just you again but a new and improved you send me a DM and let’s chat.💬
P.S If you become a client of mine now you’ll get first offers when I make my very very exciting announcement and you don’t want to miss out on that. 📣

17/10/2025

🌍 World Menopause Day

Today is about more than hormones — it’s about awareness, empowerment, and rewriting the narrative for women everywhere.

Perimenopause and menopause aren’t the “end” of anything. They’re a biological transition — a recalibration of your entire system — physical, mental, and emotional.

For many of us, it’s a time of change that can feel confusing:
You might be eating the same, moving the same, sleeping the same… and yet your body responds completely differently.

But here’s what I want every woman to know:
You are not broken. You are changing. And understanding those changes gives you back your power.

✨ Estrogen, progesterone, and testosterone don’t just affect your cycle — they influence your metabolism, sleep, mood, energy, and even how your body burns fat.
✨ When they fluctuate (as they do in perimenopause), your body’s signals change too. It’s not about discipline — it’s about data.
✨ Once you understand what your hormones are doing, you can work with your body instead of fighting it.

This chapter is not the end of your vitality — it’s the beginning of a more aware, intentional, and empowered version of you.

So on World Menopause Day, let’s break the silence.
Let’s talk about symptoms openly.
Let’s support one another through the messy middle.
And let’s remember that menopause isn’t a loss — it’s a new beginning.

💬 If you’re navigating this season right now, know that you’re not alone and I’m here to support you!

P.S keep an eye out on my page because I have very very exciting announcement to make and you don’t want to miss it 📣