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

02/03/2026

🔥 Menopause symptoms taking over your life?

Haley felt the same until she found the right support…

Before training with Tracy, Haley struggled with sleepless nights, hot flushes, and all the ups and downs that come with menopause. She felt something was off, but didn’t know where to start. The first time she reached out to Tracy, she was anxious and unsure but Tracy guided her through every step, easing her worries and making her feel supported from day one. ♥️

Fast forward over a year later, and Haley hasn’t stopped. Even after major surgeries that could have derailed her progress, she stayed consistent, trusted the process, and leaned on Tracy’s coaching every step of the way.

✨ Want to start your own transformation? Whether it’s tackling menopause symptoms, boosting strength, or finally feeling in control of your health, we’re here to guide you.

🌸 Join us at our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM.
Walk through the studio, meet the team, and see what supportive midlife training really looks like.
https://fitshapehealthandwellness.com.au/pre-open-tour/







Looking for a place where women grow stronger together?Not just a gym. Not just a workout.A space where you feel support...
01/03/2026

Looking for a place where women grow stronger together?

Not just a gym. Not just a workout.
A space where you feel supported, understood and encouraged every step of the way.

Fit Shape Health & Wellness is a women-only fitness studio designed for midlife strength, confidence and community. The right equipment. Expert trainers. Real support and a room full of women who get it.

Because strength feels different when you’re not doing it alone.

✨ Join us at our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM.
Come explore the space, meet the team, and see how we help women move better, feel stronger and train smarter.

👉 Reserve your spot today:
https://fitshapehealthandwellness.com.au/pre-open-tour/







ATTENTION LADIES 📣💃🏻 We are at Stockland Shellharbour for round 2, sharing our exciting new venture, Fit Shape Health & ...
28/02/2026

ATTENTION LADIES 📣💃🏻

We are at Stockland Shellharbour for round 2, sharing our exciting new venture, Fit Shape Health & Wellness, Women’s only Studio.

We officially open our doors on March 16th and have our foundation memberships on sale now 🎉

We are almost sold out of tier 2 so come on down, meet me, ask all the questions and grab a timetable, I’d love to meet you today and share with you how FSHW can help you!

Noticing your strength and energy aren’t quite what they used to be? 🤔If workouts feel harder and recovery takes longer,...
26/02/2026

Noticing your strength and energy aren’t quite what they used to be? 🤔

If workouts feel harder and recovery takes longer, midlife hormone shifts could be playing a role.

Creatine helps your muscles produce quick energy, which can support better performance during strength training. That means lifting a little heavier, getting a few more reps, and building lean muscle more effectively over time. It may also help reduce workout fatigue, supporting better recovery and consistency. ✨

Your brain uses creatine too. Some research suggests it may support mental clarity and focus especially during stressful seasons or perimenopause.

And when combined with resistance training, creatine may help protect muscle, support bone health, and promote healthy aging.

💪 Stronger workouts. Better energy. Smarter aging.

Want to see how we combine smart training and real support for midlife women?

Want to see how we combine smart training, education, and support for women like you?

Join us for our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM
https://fitshapehealthandwellness.com.au/pre-open-tour/






25/02/2026

Always wanted to try boxing… but felt intimidated walking into a gym? 🥊

You’re not alone.

So many women over 40 want to build strength, relieve stress and feel confident in their bodies again but traditional gyms can feel overwhelming, competitive or just not designed for this season of life.

Boxing training for women isn’t just about throwing punches.
It’s powerful strength training, stress relief and confidence-building all in one. It improves cardiovascular fitness, supports healthy aging, boosts coordination and balance, and helps release the mental load so many midlife women carry.

And when you do it inside a women-only fitness studio, something shifts.

You feel supported.
You feel encouraged.
You feel strong physically, mentally and emotionally.

Fit Shape Health & Wellness is a fitness studio in Shellharbour where women train together, grow together and never feel alone in their fitness journey. ✨

Curious what that feels like? Join us at our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM.
https://fitshapehealthandwellness.com.au/pre-open-tour/






Ever thought about trying trampoline workouts… but worried about you might “leak a little”? 🙈You’re not alone. Many wome...
24/02/2026

Ever thought about trying trampoline workouts… but worried about you might “leak a little”? 🙈

You’re not alone.

Many women think Jump Fit is bad for their knees or only for the super fit.

The truth? When taught properly, it’s low-impact, controlled and incredibly effective. It strengthens your legs, improves balance and boosts endurance without needing huge jumps or long workouts. ✨

Short, focused sessions can get your heart pumping and your muscles working while still being joint-friendly and supportive.

Don’t let myths hold you back from trying something amazing. 💪

Ready to jump into a stronger, healthier, and more confident version of yourself?

💬 Message us today to book your Jump Fit session and experience the difference firsthand! 💥

You can also join us for our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM to see our space, meet our trainers, and try a sneak peek of Jump Fit! Click the link below:
https://fitshapehealthandwellness.com.au/pre-open-tour/






23/02/2026

🌟 Feeling low on energy, struggling with pain, or unsure where to start with exercise?

Amanda’s story might inspire you! 🌟

Amanda began training over a year ago, dealing with bone pain, fatigue, aching hips, and zero energy to do anything. Nervous about returning to exercise after a long break, she decided to take the first step to join our supportive all-women community and she hasn’t looked back since.

From her very first session, Amanda felt welcomed and encouraged. With proper guidance and a safe, friendly environment, she learned the right techniques, built confidence, and started making exercise a part of her routine. The encouragement of the community made each class motivating and enjoyable, helping her stay consistent even when it felt challenging.

The results have been incredible. In just over a year, Amanda has lost 17 kilos, gained strength, and regained her energy and vitality. Beyond the physical changes, she now feels stronger, more confident, and empowered to take on everyday life without fatigue holding her back.

✨ Amanda’s journey shows that with consistency, guidance, and a supportive community, real transformation is possible, not just in your body, but in your energy, confidence, and overall wellbeing.

💖 Want to see where your own transformation could begin?
Join us at our Pre-Open Tour on March 7 from 8:00 AM to 12:00 PM

Explore the space, meet our friendly team, and discover how we support women just like you every step of the way. Save your spot today https://fitshapehealthandwellness.com.au/pre-open-tour/







💪 Your journey to strength and confidence is better with others!Are you ready to take your fitness to the next level? Jo...
23/02/2026

💪 Your journey to strength and confidence is better with others!

Are you ready to take your fitness to the next level? Join a supportive community of women who motivate, encourage, and push each other to achieve more. Whether you’re looking to build lean muscle, boost energy, improve strength and balance, or simply feel more confident in your body, training with others makes every workout more fun, empowering, and effective.

✨ In our women’s fitness community, you’ll:

▪️ Build real strength and lean muscle
▪️ Increase energy and stamina
▪️ Improve balance, mobility, and overall wellness
▪️ Connect with like-minded women who inspire and motivate each other

There’s nothing like the feeling of achieving your goals together and celebrating every milestone. Stronger workouts, better energy, and boosted confidence. This is what happens when you train in a space designed for women like you!

🎉 Come see for yourself at our Pre-Open Tour!
📅 March 7 | ⏰ 8:00 AM – 12:00 PM

Explore our space, meet our friendly trainers, try a sneak peek of our programs, and discover how joining a women’s fitness community can help you feel stronger, healthier, and unstoppable.

👉 Reserve your spot today: https://fitshapehealthandwellness.com.au/pre-open-tour/





SEPERATION SUNDAY 📲Is not about removing myself from my business, it’s actually just taking a moment to reflect on how m...
21/02/2026

SEPERATION SUNDAY 📲
Is not about removing myself from my business, it’s actually just taking a moment to reflect on how my week went, what got in my way, what I’m grateful and what I need to do to win my week next week.
I add an extra layer by doing a 3-card numerology reading for my week ahead and journaling in my monologue diary.

Here’s my reading: This week isn’t about pushing harder. It’s about aligning deeper.

Intuition (22) is the foundation. Before strategy, before logic, before “doing more” — you are being asked to trust your inner knowing. There is already guidance within you about your next move in business. If something feels aligned, follow it. If something feels forced, pause. You don’t need outside validation right now — you need self-trust.

Then comes Health (71) — which is interesting because it directly connects to sustainability. Your business success is tied to your wellbeing. Energy management over time management. Boundaries. Sleep. Movement. Nervous system regulation. Removing habits, environments or even thoughts that are draining you. You don’t build long-term success from depletion.

And then Synchronicity (87) brings the reassurance.

When you:
• Trust your intuition
• Protect your health and energy
• Stay aligned instead of frantic

The right opportunities, people and ideas will meet you.

This isn’t a week to control the “how.”
It’s a week to:
✨ Trust
✨ Take aligned action
✨ And allow divine timing to unfold

There’s a strong message here that your business grows when you are in alignment — not when you are in overdrive.

Trust yourself. Protect your energy. The rest will align.

You can do this for any area of your life.

Today we are at Stockland Shellharbour sharing the exciting news we are opening a brand new women’s only wellness studio...
20/02/2026

Today we are at Stockland Shellharbour sharing the exciting news we are opening a brand new women’s only wellness studio in the heart of Shellharbour City Centre, March 16th.

We are for ALL women of ALL ages with a special focus on Perimenopause, Menopause & Beyond.

We want to help women move better, feel better and ultimately live better.

We are NOT a gym!
We specialize is pod training & movement classes so no women EVER trains alone. You are 100% supported every step of the way.

If you’re:
👉🏻 tired of the same routine
👉🏻 don’t like gyms
👉🏻 get overwhelmed when it comes to what to
👉🏻 lack motivation
👉🏻 experiencing menopause symptoms

Why not try something different!
What have you got to lose!
DM for more information or come and see me today.

🌸 Hormonal changes during perimenopause and menopause can influence your energy, mood, sleep, metabolism, and even how c...
19/02/2026

🌸 Hormonal changes during perimenopause and menopause can influence your energy, mood, sleep, metabolism, and even how confident you feel in your own skin. These shifts are real, and they can be challenging but they do not define your value. Your body is adjusting, not failing. You are evolving, not losing who you are.

This stage of life is an opportunity to approach your health with more awareness, compassion, and support. More women are embracing hormone-aware fitness, sustainable strength training, and holistic wellness practices that work with their changing bodies instead of against them. Quick fixes and extreme programs are being replaced with smarter approaches that prioritize long-term health, joint safety, recovery, and balanced energy. ✨

Supporting your body through menopause means choosing movement that builds strength and stability, improves mobility, and protects bone health. It means allowing time for rest and recovery without guilt, nourishing yourself properly, and being part of a supportive women’s wellness community that understands what you’re going through. Menopause fitness is not about pushing harder, it’s about training wiser.

No matter how your hormones shift, your strength, experience, resilience, and worth remain constant. You are still capable. You are still powerful and you deserve to feel supported, confident, and strong in this new chapter of life

🌐 Visit our website to learn more about our programs, meet our supportive community, and begin your journey toward a healthier, stronger, and more confident you:
https://fitshapehealthandwellness.com.au/





18/02/2026

🌸 Foods to Avoid During Menopause for Better Health and Hormone Balance 🌸

Menopause is a natural phase of life, but it can come with symptoms like hot flashes, night sweats, mood swings, fatigue, and weight changes. What you eat can make a big difference in how you feel. Some foods and drinks can exacerbate symptoms, disrupt hormone balance, and affect overall wellness, so it’s important to be mindful of them.

▪️ Sugary Foods – Processed sugar and sweets may give you a quick energy boost, but they often lead to crashes, weight gain, and increased inflammation. Too much sugar can also worsen hot flashes, irritability, and fatigue.
▪️ Alcohol – While a drink occasionally is fine for some, alcohol can trigger night sweats, disturb sleep, and interfere with hormone balance. Over time, it may make managing menopause symptoms even more challenging.
▪️ Caffeine – Coffee, energy drinks, and high-caffeine teas can increase anxiety, disrupt your sleep patterns, and even make hot flashes more intense for many women. Moderation is key, and timing your intake earlier in the day can help.

💡 Pro Tip: Focus on whole, nutrient-dense foods, lean proteins, healthy fats, and plenty of fruits and vegetables. These support hormone balance, bone health, energy, and overall wellness during midlife. Incorporating foods rich in calcium, vitamin D, B vitamins, and antioxidants can help you feel your best every day.

Your journey through menopause doesn’t have to feel overwhelming. Small, consistent changes in your diet and lifestyle can make a huge difference in your energy, mood, and overall health.

🌐 Visit our website to explore fitness guidance and expert advice for women navigating this life stage:
https://fitshapehealthandwellness.com.au/





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Shellharbour
Shellharbour, NSW
2529

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0400 365 645

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