Shapesmart- Fitness & Nutrition Coaching

05/11/2025

This morning, I got locked out of the gym 🚪❌

The coded lock mechanism had malfunctioned and no matter what I tried, it wouldn’t open.
I spent two hours trying everything…
Different combinations, resets, pressure on the handle… words of “encouragement” 😅

Nope! 👎

Meanwhile, clients were arriving for their 6:15am session and I had to send them home. Morning sessions cancelled ⛔️
Not the start to the day I had planned 😩

Eventually, I called out a locksmith from Jock’s Locks. He turned up, looked at it for about 5 seconds, reached into his pocket, and pulled out a screwdriver.

Taps the lock five times.
Then says, “What’s the code?”

I told him… thinking, what difference is that going to make?

He put in the code…
And the Door popped open instantly.

🤯 WHAT?!

He explained that those locks are notorious for misfiring because of the tiny springs inside.
The mechanism wasn’t broken… it was just jammed.

He replaced it after, fixing the issue properly.

And it made sense because I see this all the time…
It wasn’t about trying harder.
It was about knowing where to hit.

💭 Most people approach fat loss the same way.
They keep trying harder. Training more, eating less, adding more cardio but the door to results stays locked.

The issue isn’t effort.
It’s alignment.
It’s understanding what’s actually stuck.

Sometimes it’s your metabolism misfiring.
Sometimes it’s hormones out of sync.
Sometimes it’s stress, sleep, or an approach that just doesn’t match your body anymore.

Once you find the real issue and what’s actually “jammed” progress unlocks fast ⚡️
You just need the right tools, and someone who knows where to tap 🔧

If you’ve been trying for ages and can’t seem to “unlock” progress, maybe it’s not your effort that’s the problem 🤔

Maybe you need to “hit” it differently.

Fix the mechanism, don’t just just punch the door harder 👊🏼

👉 DM UNLOCK and I’ll show you exactly where to start.

04/11/2025

“You can’t out-train a bad diet.”
Hate to be that guy… but it’s 100% true.

Most people train hard, sweat buckets, smash workouts, hit steps… Yet get nowhere.
Energy dips & progress stalls

💡 Here’s what’s usually happening…

1️⃣ Your Body Can’t Thrive While Starved 🧬
Training is controlled damage. Every workout breaks down muscle fibres, drains glycogen, and stresses recovery systems.

Nutrition is what rebuilds and reinforces those systems.
👉 Without protein, you can’t repair or grow.
👉 Without carbs, intensity and recovery plummet.
👉 Without vitamins & minerals, energy production slows.

You can’t build a stronger body while nutrient deficient. it just doesn’t work.

2️⃣ Nutrition Controls Hormones ⚖️
Every bite influences your hormones (the messengers that decide what your body does with energy)

Protein supports muscle & satiety.
Carbs balance thyroid & cortisol (metabolism & mood).
Fats regulate oestrogen & testosterone (recovery & fat storage).

When these aren’t in balance, your body prioritises survival at the expense of results

3️⃣ Fat Loss & Muscle Gain Don’t Happen in the Gym 🔥
The gym stimulates change.
Your kitchen creates it.

Under-eat and your metabolism slows.
Over-eat and fat stores rise.

Your calorie and macro balance decides whether you build, burn or crash 💥

4️⃣ Consistency Comes From Fuel, Not Willpower 🧠
Most people blame “motivation,” but it’s often blood sugar and recovery issues.

Under-fuelling leads to cortisol spikes, energy crashes & cravings
Fuel right for stable energy, clear focus, lasting consistency.

Training breaks you down.
Nutrition builds you up.

If you’re not fuelling properly, you’re leaving 80% of your results on the table.

When your nutrition aligns with your training,
your progress will finally match your effort. 💥

Save this if you’ve been training hard and feeling stuck.

Remember Make food your foundation. That’s when you’ll notice everything change 💯

03/11/2025

Ever noticed how easy it is to fall off track…
…but how painfully slow it feels to get back on track? 😩

Whether it’s after a holiday, injury, illness, or just losing momentum- it always feels 10x harder to “bounce back”

Here’s why 👇

When you stop training, tracking or focusing on your habits…
🧠 Your brain rewires to comfort & convenience.
🔥 Your metabolism adapts to less activity & fewer nutrients.
💤 Your motivation dips because you’ve lost your sense of progress and purpose.
💭 And mentally, you start believing you’re “back to square one.”

You’re not.

But your body and mind have shifted gears

And It’s going to take effort to change direction again.

If you’ve hit a setback (and we all do), here’s how to speed up the comeback…

1️⃣ Start small.
Don’t try to go from 0 to 100. Just pick 1–2 non-negotiables. Hit 10k steps, hit protein targets, or train twice this week. Momentum first. Ramp it up later

2️⃣ Reset your environment.
Cluttered kitchen, skipped shopping, no plan = chaos.
Get your food prepped, water bottle filled, gym bag ready. Your environment dictates what you do

3️⃣ Detach from guilt.
Guilt keeps you stuck in an “all or nothing” loop.
Progress starts when you stop feeling guilty and start taking responsibility. Draw a line under it and MOVE ON

4️⃣ Get accountability.
You’ll move faster when someone else helps hold you to your word. (That’s literally why our programs work so well. All you need to do is turn up)

5️⃣ Remember the compound effect.
Every small action compounds.
You don’t need to do everything perfectly, you just need to do something consistently.

Setbacks don’t erase progress.
But they do pause it ⏸️

▶️But you still get to decide when to get things moving again

🎯 If you’ve fallen off track and need help getting momentum back message “RESET” and let’s get your comeback started this month!

31/10/2025

MY 4 TOP SUGAR CRAVING HACKS 🍫
Every winter… like clockwork… They hit

❄️ Darker nights
🔥 The cosy jumpers come out.
🍫 And suddenly… all you can think about is sugar.

You want to stay on track or even push forward with results… but your brain has something else in mind (the biscuit tin)😬

It can be hard this time of year but…

Over the years, I’ve used 4 little hacks to beat cravings- give these a go when those cravings hit you👇

1️⃣ Coconut Oil
I love coconut… Bountys and Malibu 🤩
So coconut oil is a welcomed game changer.

It’s not too “coconutty” but it’s packed with lauric acid. A compound that helps kill off gut microbes that literally feed on sugar (and make you crave more of it).

💡 Cooking tip: swap your usual oil for coconut oil, or even take a teaspoon straight if you’re desperate. (Yes, Ive done this. I’m not proud. But it works)

2️⃣ Cinnamon
I put this on everything. omelettes, Greek yoghurt, oats, fruit, steak, protein shakes… even in coffee.

Why? Because cinnamon helps stabilise blood sugar levels. And when blood sugar is stable, cravings drop massively.

Plus it can bring boring meals to life 💯

3️⃣ Omega-3 Fish Oil
Not only great for heart and brain health, it also helps regulate blood sugar and hunger hormones.

If you don’t eat oily fish a few times a week, get yourself a quality fish oil supplement.
(It’s one of the few supplements I actually recommend regularly.)

4️⃣ The “Instant Hit” (for ninjas) 🥷
When a craving hits hard, try this:
Grab a spoonful of Fage Total Greek yoghurt or coconut oil, sprinkle cinnamon on top, and get it into you.

It’s weirdly satisfying and kills the craving instantly.

Most people try to “fight” cravings with willpower.

The people who don’t need to rely on willpower for cravings, learn to manage them with strategy.

Remember, lasting results come from consistent, positive action, not perfection.

You can’t avoid sugar forever BUT you can build a lifestyle that doesn’t depend on it 💯

Now you have a strategies for when those cravings do hit 🤝

29/10/2025

Most people think coaching starts after you hire a coach- We believe it starts long before that.

Because before we ever talk about calories, workouts, or meal plans…

we talk about YOU.

It all begins with a Free Strategy Session 💬

This is where we take the time to truly understand:
👉 Your past struggles
👉 What’s been holding you back
👉 What you’ve tried (and why it didn’t work)
👉 What success actually looks like for you

We’ll help you make sense of it all
because chances are, if you’re struggling to see progress, It’s not because you’re “unmotivated”…

It’s because you’ve been mislead or lack clarity

You’ve been told to eat less, train more, or “just be consistent”… without ever being shown how to make it work for your life.

So no, you don’t need to “just work harder”

Those “fitness classes” aren’t getting results for good reason. ❌

In your session, we’ll help you uncover what’s really been holding you back

Because until you understand that, no plan will ever break through that barrier.

Next, we’ll outline a roadmap showing exactly what needs to change- based on your lifestyle, goals, and commitment level.

We don’t regurgitate one-size-fits-all advice.
We give real, personalised guidance, clarity, and a sustainable plan that makes sense.

So you can make a decision that feels right and guarantee results long term 🤩
OR
Leave feeling more informed to try again yourself (we’ve done our duty at this point) 🤷‍♂️

🔥 that’s what coaching is about.

It’s not about selling you a plan

it’s about helping you finally understand yourself. Your habits. Your triggers. Your lifestyle. Your metabolism.

To help you make better decisions

Because when you connect those dots…
everything starts to change.

You stop chasing shortcuts and start making progress that lasts.
You stop guessing
You stop struggling
You stop wasting time

It all starts with one conversation.

💬 Book your Free Strategy Session today
Let’s uncover what’s been holding you back, create a roadmap that fits your life,
and finally make progress that lasts.

👉 DM “ROADMAP” to get started.

28/10/2025

🐾 Since Getting “Ghost” My Daily Steps Have Literally Doubled 🐾

I didn’t plan to make that happen… it just did.

Ghost doesn’t care if it’s raining.
He doesn’t care if I’m tired.
He doesn’t care if I’ve had a long day.
He just knows we walk. Every single day.

At first, it was a bit of an adjustment. Sometimes I wanted to skip the walks but he wouldn’t let me.
Before long, it became automatic. Non-negotiable. Part of the routine.

And it got me thinking 💡

Getting results in fitness or body transformation is exactly the same.

The things that feel hard at first… eventually become normal.
They only start feeling easier when they stop being optional.

💬 Here’s what Ghost has reminded me about progress:

🐾 1️⃣ Routine beats motivation.
There are plenty of mornings I don’t feel like walking but Ghost still expects it.
And that expectation (or accountability) creates consistency.
Just like your body expects fuel, hydration, and movement to change

🐾 2️⃣ Action comes before motivation.
You don’t feel motivated then act.
You act and then feel motivated
Every single walk ends with more energy, better thinking, eagerness to get the next thing done.
Same with workouts and nutrition.

🐾 3️⃣ Progress thrives on non-negotiables.
Ghost doesn’t skip his walk because it’s cold.
And your body doesn’t stop needing movement or good nutrition because it’s “a busy week.”Make it non-optional and results will follow naturally.

🐾 4️⃣ It’s not about perfection, it’s about consistency.
Some walks are short. Some are long. Some are lazy strolls.
But they happen…
We never skip them and that’s what matters most.

Since Ghost came along, my steps have doubled… but my mindset has too.
I feel better, clearer, calmer, and more grounded- all from doing the thing that used to feel like a chore.

So if you’ve been struggling to get consistent with your training or nutrition, maybe it’s not about having the perfect plan…

maybe it’s about creating your own version of Ghost- something that keeps you showing up, no matter what.

💬 If you’re ready to build routines that stick (without relying on motivation), DM RESET and we’ll help you create a plan that feels just as automatic

28/10/2025

27/10/2025

Every year, the same pattern repeats itself…
October rolls around, the nights get darker, the social calendar fills up, and that little voice creeps in…

“I’ll just start again in January.”

And I get it.
Right now, life feels hectic. You’ve got work stress, social plans, and a season full of temptation.

It’s easy to think “there’s no point starting now.”

But here’s the hard truth 👇
Waiting for January is the most counterproductive thing you can do for your results in 2026

Because the longer you wait, the harder it becomes to start.
Every week of delay chips away at your energy, confidence, and momentum.
And by the time January hits, you’re not starting fresh, you’re starting from further back.

Here’s what really happens when you wait ⤵️
❌ You lose your current routine.
❌ You reinforce the “all or nothing” mindset.
❌ You spend 8–10 weeks drifting, only to restart the same cycle next year.

Meanwhile, the people who start now…
They’re not being “perfect”. They’re being smart.
They understand that real results come from consistency, not convenience.

They adapt instead of avoiding.
They enjoy nights out without guilt, find balance through structure, and build momentum through the hardest months

so by January, they’re already ahead.

And here’s the part most people miss 👇
You don’t wait to feel motivated.
That’s not how motivation works.
You create motivation by doing the thing and feeling the result.

Every time you take action, even a small one, you prove to yourself that you can.
That little win triggers energy, confidence, and momentum…

and that’s what builds motivation.

So stop waiting for the perfect time.
Stop waiting to feel ready.
You’ll never wake up magically motivated

But you can wake up tomorrow proud that you started.

💬 DM “RESET” and we’ll show you how to build momentum now- even with parties, work stress, and festive chaos.

So you can walk into Christmas confident, instead of regretful…
and walk into January already ahead.

24/10/2025

💪 The Power of Support & Guidance in Strength Training

This week our Lifters group went through strength testing on the 3 big lifts:
💪 Bench Press
🏋️‍♀️ Back Squat
💀 Deadlift

… Every single person hit a new personal record on all three lifts 💥

It wasn’t just about lifting heavier- it was about showing them what they’re capable of when they’ve got the right support around them.

Most people stay comfortable in their training.
They lift the same weights, stick to the same routine, and eventually plateau. Not because they’re not trying, but because they don’t know how to safely and effectively progress.

That’s where coaching comes in.
We watched their form closely, set realistic yet challenging targets, and created the belief that a new record was possible.
Even when some doubted themselves, we knew they had it in them

That’s what separates training alone from training with guidance

you push past limits you never thought you could reach.

This testing didn’t just set records, it set new benchmarks for what’s possible next.

We now have accurate data to increase weights, refine technique, and build confidence across the board.

Because happens through structure, accountability, and belief 🔥

On our weight training program, we don’t just help you lift weights. We help you lift your standards, your confidence, and your belief in what you can do.

If you’re ready to step up your training, get strong and set new Personal records > DM the word “ LIFT” 💪 let’s chat through your goals 💬

23/10/2025

Victoria joined with one simple goal- to feel better and get stronger 💪

But what she found (and the reason she stayed) was so much bigger than that.

Because when you’re surrounded by a supportive community… People who lift you up, celebrate your wins, and keep you accountable on the tough days

staying consistent becomes easier, motivation lasts longer, and results go deeper than just physical change.

It’s more than just training… it’s belonging. 💫

Watch to hear Victoria’s and learn why she chose to trust us with our results

22/10/2025

💭 “I can just join X gym for £20 a month…”

That’s what someone said to us during a strategy session last week.

And honestly, they’re right.
You can join a gym for £20 a month.

But if it was that easy…
everyone who’s ever signed up would already have:
🔥 A body they’re proud of
⚡ Energy through the roof
💪 Confidence in and out of their clothes
and a routine they actually enjoy sticking to.

The truth is, most of those £20 memberships turn into silent donations.
People start with good intentions…
but a few weeks later, life gets busy, motivation fades, and the key fob gathers dust.

Because it’s not the gym that creates the transformation
it’s what happens after you walk through the door.

For £20 a month, you’re renting equipment.
Not results.
Not guidance.
Not accountability.

You’re paying for access to treadmills, not a plan that fits your lifestyle.
You’re paying for weights, not for someone to ensure you’re progressing.
You’re paying for the opportunity to change, not the support & guidance that guarantees it.

That’s the difference.

When you go cheap, you end up paying with:
⏱️ Time. working hard and getting nowhere.
💭 Energy. losing motivation or burning out.
💔 Confidence. thinking you failed when really, the approach failed you.

A low-cost membership gives you access to equipment…
But it won’t give you:
✅ A coach who actually cares.
✅ A community that keeps you accountable.
✅ A plan built around you.
✅ Someone to guide you when it gets tough.

Transformation isn’t about finding the cheapest option
it’s about backing yourself with commitment.

And that’s why our clients win.
They don’t just “go to the gym.”
They follow a plan.
They’re coached. Supported. Accountable.

That’s what turns “I’ve tried everything” into “I’ve finally cracked it.”

Meanwhile, those chasing the cheapest option… just keep starting over 😩

📩 if you’re ready to stop guessing and finally see change that lasts DM “RESULTS”. Let’s chat 💬

21/10/2025

The Autumn Metabolic Slowdown 🍂 Fact or Fiction? 🤔

Ever feel like your body slows down as the nights get darker? You’re not imagining it… But it’s not your metabolism shutting off either.

As autumn hits, your daily movement drops, daylight exposure decreases, and comfort eating creeps in. All without you really noticing.

That combination makes your metabolism appear slower… but it’s nothing to do with the time of year- it’s more what you do at this time of year 👇

💡 Your metabolism doesn’t just shut off
It always adapts to your routine.

When steps drop, sleep shortens, and meals get heavier, your body burns fewer calories to match.

You feel sluggish, crave sugar, and assume your metabolism is “broken.”

Here’s what’s really happening ⬇️
😬Less daylight = lower mood & energy → fewer daily steps
😬Colder nights = more comfort food & snacking
😬 Heavier meals = longer digestion times, reduced appetite & bloating
😬Less training intensity = slower calorie burn

That’s why so many people start gaining weight around now without actually eating that much more.

The good news?

YOUR METABOLISM ADAPTS TO YOUR ROUTINE 👊

Here’s how to keep your metabolism firing this autumn:
✅ Keep protein high- aim for 1.6–2g per kg bodyweight
✅ Lift weights at least 3x/week to maintain lean muscle (your metabolic engine)
✅ Walk daily, even if it’s dark or raining- steps those add up
✅ Don’t skip meals- fuel consistently to balance hunger and energy
✅ Get morning daylight exposure to reset your body clock

The goal isn’t to “rev up” your metabolism. it’s to keep it supported through consistent habits. Solid routine.

🔥 Most people will wait until January before they react to the damage

But the ones who set and stick to a great routine through autumn will arrive at Christmas stronger, leaner, and in full control.

👉 If you’re ready to take control of your metabolism and finally learn how to keep progress steady through the hardest months of the year- message me “RESET” and I’ll show you exactly how we help our clients do it inside our Transformation Program 💪