Fit Shape Health & Wellness

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

You can’t fake this kind of energy after a workout… it only happens when women feel comfortable enough to be themselves ...
15/04/2026

You can’t fake this kind of energy after a workout… it only happens when women feel comfortable enough to be themselves 💗

After our Jump Fit class, it’s not just about finishing the session… it’s the laughs, the chats, and the connection that happens after. Seeing women support each other, celebrate small wins and genuinely enjoy being there is exactly why this space was created.

This is more than fitness.
It’s community, confidence and movement that feels good in midlife.

✨ If you’ve been looking for a place where you actually want to show up… this might be it.

Our 14 day intro offer is still available, but spots are limited.
https://fitshapehealthandwellness.com.au/intro-offer/








15/04/2026

Ever driven past and didn’t realise there’s a women-only fitness studio right here?

You’ll find us in Shellharbour City Centre, right next to Cash Converters and Autopro, with Stockland just across the road. 💗

Inside is a space designed for women over 40, focused on strength training, Pilates, barre, yoga and midlife wellness all in a supportive, welcoming environment.

✨ Come in, have a look, and feel the difference for yourself.

Start with our 14 day intro offer and see how we help women move better and feel stronger:
https://fitshapehealthandwellness.com.au/intro-offer








Why does your body suddenly feel older than it should?More stiffness, tight hips, reduced balance, slower recovery… and ...
14/04/2026

Why does your body suddenly feel older than it should?

More stiffness, tight hips, reduced balance, slower recovery… and workouts that used to feel good now leave you exhausted.

This is what many women experience through perimenopause and menopause. Hormonal changes affect muscle mass, joint stability, bone density and recovery, which means your training needs to evolve too.

That’s where barre makes a difference.

Barre is a low-impact strength workout that helps build lean muscle, improve posture, strengthen your core and pelvic floor, and support bone health all while being gentle on your joints.

This isn’t about dancing.
It’s about feeling strong, stable and confident in your body again 💗

✨ Ready to move in a way that actually supports your body?

Start with our 14 day intro offer and experience barre, strength training and women’s fitness designed for midlife:
🌐 https://fitshapehealthandwellness.com.au/intro-offer/








Nikki joined us just under two weeks ago, and this is exactly what she shared 💗A space that feels welcoming, supportive ...
13/04/2026

Nikki joined us just under two weeks ago, and this is exactly what she shared 💗
A space that feels welcoming, supportive and judgement-free, where you can challenge yourself at your own pace and actually start feeling better in your body again.

This is what we stand for at Fit Shape Health & Wellness
women’s fitness, midlife support, strength training and a community that lifts you up

Because showing up is easier when you feel like you belong.

✨ Curious if this could be your place too?

Try us for 14 days and feel the difference for yourself
🌐 https://fitshapehealthandwellness.com.au/intro-offer/









13/04/2026

Ever notice how your day fills up so quickly… and somehow your workout is the first thing to disappear?

Between work, family, and everything else, it’s easy to keep putting yourself last. Before you know it, weeks or even months have gone by without moving your body the way you know you should.

This is something so many women in midlife experience, especially when balancing full-time work, stress, and hormonal changes through perimenopause and menopause.

That’s exactly why we’ve created flexible options at Fit Shape Health & Wellness. 💪

Early morning strength training pod sessions to get it done before the day begins, plus afternoon classes like box fit, barre, jump fit, yoga and recovery sessions to help you de-stress and reset.

Because it’s not about finding more time… it’s about having the right support and structure that fits your life.

✨ Ready to get back into a routine that actually works for you?

Start with our 14 day intro offer and experience how we help busy women build strength, boost energy and stay consistent:
https://fitshapehealthandwellness.com.au/intro-offer/








Have you caught yourself wondering when your body started playing by different rules? 🤔The workouts that used to work… d...
12/04/2026

Have you caught yourself wondering when your body started playing by different rules? 🤔

The workouts that used to work… don’t.
The scale feels stubborn.
Your strength doesn’t feel the same.

It’s not that you’re doing something wrong. During perimenopause and menopause, declining estrogen affects muscle mass, metabolism and bone density. That’s why strength training becomes essential in midlife.

Lifting weights helps preserve lean muscle, support bone health, improve metabolic function and maintain independence as you age. It’s not about getting bulky. It’s about getting stronger, steadier and more resilient.

Midlife fitness isn’t about doing more cardio.
It’s about building muscle with purpose 💪

✨ Ready to feel strong again in a way that actually works for your body?

Start with our 14 day intro offer and experience strength training designed for women over 40:
https://fitshapehealthandwellness.com.au/intro-offer








Low energy, stubborn weight changes, and just not feeling quite like yourself even when you’re trying to do all the righ...
10/04/2026

Low energy, stubborn weight changes, and just not feeling quite like yourself even when you’re trying to do all the right things?

In your 40s+, especially through perimenopause and menopause, your body needs a different kind of support.

It starts with whole foods like protein, fibre, and healthy fats to support hormones, metabolism, and energy.
But sometimes, adding the right supplements like magnesium, vitamin D, calcium, and omega-3s can help fill the gaps and support bone health, recovery, and mood.

It’s not about choosing one or the other…
it’s about finding the right balance for your body.

✨ Ready to feel the difference with the right support?

Start with our 14-day intro offer and experience how we help women train and live better in midlife:
https://fitshapehealthandwellness.com.au/intro-offer/








09/04/2026

It’s not that you don’t want to move your body…
it’s that nothing has felt quite right for it lately.

Workouts feel too hard on your joints.
Too fast. Too intense. Or just not designed for where you’re at right now.

That’s where Pilates Reformer feels different.

Inside our studio, it’s not about keeping up or pushing through…
It’s about moving with control, building strength safely, improving mobility and feeling confident in your body again.

You’ll see women just like you. Showing up, learning, getting stronger… together.
No pressure. No judgement. Just support and guidance every step of the way 💗

✨ Curious if this is the kind of training your body has been needing?

Try our 14-day intro offer and experience it for yourself:
https://fitshapehealthandwellness.com.au/intro-offer/








Ever wake up tired… even after what should have been a “full night’s sleep”?That heavy, flat feeling through the day isn...
08/04/2026

Ever wake up tired… even after what should have been a “full night’s sleep”?

That heavy, flat feeling through the day isn’t just in your head. During perimenopause, shifts in estrogen and progesterone can impact your energy, sleep, mood and mental clarity, leaving you feeling constantly drained.

Add in disrupted sleep from night sweats or waking through the night, plus natural muscle loss and rising cortisol levels, and your body is working harder just to get through the day.

This is why what used to work… doesn’t feel the same anymore.

The solution isn’t pushing harder.
It’s learning how to support your body with strength training, recovery, nutrition and hormone-friendly movement that actually restores your energy.

✨ You don’t have to keep feeling like this.

Start with our 14 day intro offer and experience how we help women boost energy, build strength and feel like themselves again:
🌐 https://fitshapehealthandwellness.com.au/intro-offer/








07/04/2026

You’re tired… but your body won’t fully switch off. 😰

It’s like you’re carrying the day with you into the night. Tension in your shoulders, a busy mind, and sleep that just doesn’t feel deep anymore.

This is something we see a lot in midlife women, especially during perimenopause and menopause, where stress, hormones and sleep all start to shift.

And sometimes… your body isn’t asking for more effort.
It’s asking for a way to slow down.

Inside our yoga, sound healing and meditation sessions, we focus on helping your nervous system so your body can actually rest, recover and reset. ✨

The feedback has been incredible… women are leaving feeling lighter, calmer, and finally getting deep, quality sleep again.

If your body has been craving that kind of support…
this could be exactly what you’ve been missing. 🧘‍♀️

Message us or visit our website to get started.
https://fitshapehealthandwellness.com.au/intro-offer/








Ever feel like you’ve lost that strong, confident version of yourself?Not because you’ve stopped trying… but because you...
06/04/2026

Ever feel like you’ve lost that strong, confident version of yourself?

Not because you’ve stopped trying… but because your body has changed and what used to work just doesn’t anymore.

That’s exactly why we created Fit Shape Health & Wellness. A supportive, women only space designed for midlife women who are ready to feel strong again. 💗

A place where you’re guided, not judged.
Where you’re supported, not left to figure it out alone.
And where strength isn’t about pushing harder… it’s about training smarter for your body.

Here, you build muscle, improve energy, support your hormones, reconnect with your confidence, and surrounded by women on the same journey.

Because no woman should feel like she has to do this alone.

✨ Ready to feel strong again in a way that actually works for your body?

Message us or visit our website to get started.
🌐 https://fitshapehealthandwellness.com.au/intro-offer/








📣ATTENTION MID-LIFE WOMEN 💃🏻Fit Shape Health & Wellness, women’s only studio is NOW OPEN!!We are located at 3 Holm Place...
04/04/2026

📣ATTENTION MID-LIFE WOMEN 💃🏻

Fit Shape Health & Wellness, women’s only studio is NOW OPEN!!

We are located at 3 Holm Place Shellharbour City Centre.

We are not a gym. We specialize in Pod Training (small group personal training,4-6 women with 1 PT) Movement Classes (Pilates reformer, Yoga, Barre, Boxing, jump-fit and more) and Perimenopause & Menopause support.

When you are apart of our community no women EVER trains alone!

We are for you if:
▪️You don’t like gyms
▪️Are new to exercise
▪️Haven’t exercised for a long time and want support
▪️Struggling with menopause symptoms and want guidance on navigating though it
▪️tired of your old routine and want to change it up
▪️lacking motivation and need that push to get it done.

For more information click the link below 👇🏻

https://fitshapehealthandwellness.com.au/intro-offer/

Address

Shellharbour
Shellharbour, NSW
2529

Telephone

0400 365 645

Website

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