Fit Shape Health & Wellness

Fit Shape Health & Wellness đź‘—Educating & Empowering women in midlife and beyond to live long, healthy, active lives so they can inspire future generations. đź“Ł

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

29/05/2026

What if the thing you've been blaming on stress, busy schedules or just getting older… is actually something else entirely? 🔥

Because so many women in midlife are walking around with their hormones completely out of balance and have absolutely no idea.

Not because they're not paying attention.

But because nobody told them what to look for.

The signs aren't always loud or obvious. Sometimes they're subtle. Quiet. Easy to explain away. And that's exactly what makes them so easy to miss for so long.

In this video I'm pulling back the curtain on some of the biggest hormonal red flags that midlife women are overlooking every single day and what it actually means for your energy, your body and your overall wellbeing. đź’—

Once you understand what your body is trying to tell you, everything changes.

And if you're ready to stop guessing and start getting real answers this winter, our 8-Week Winter Reset Challenge was built for women exactly like you đź’Ş

https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







When was the last time you stopped and gave yourself credit for the healthy changes you’ve actually been sticking to? 💭💗...
28/05/2026

When was the last time you stopped and gave yourself credit for the healthy changes you’ve actually been sticking to? 💭💗

In midlife, it’s easy to focus on what we haven’t done yet.
The workouts we missed.
The routines we want to improve.
The habits we’re still trying to build ✨

But real transformation often starts with the small things we continue doing consistently:
• Drinking more water
• Going for daily walks
• Prioritising sleep
• Strength training
• Eating more protein
• Taking time for yourself
• Simply showing up even when life feels busy

Those small habits matter more than you think đź’—

At Fit Shape Health & Wellness, we believe progress isn’t about perfection. It’s about building supportive habits that help women feel stronger, healthier and more confident through every stage of midlife ✨

So tell us below ⬇️
What’s one healthy habit you’re proud of sticking to lately?

✨ This winter, build habits that actually last 💗
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/

27/05/2026

Have you ever talked yourself out of the gym because you thought strength training just wasn't made for someone like you? đź’­

You're not alone. Most women have.

And it's one of the biggest things holding midlife women back from feeling the way they actually want to feel strong, capable and completely in control of their bodies.

Because here's what the fitness world doesn't say loud enough.

Lifting weights isn't reserved for a certain type of woman. It isn't about being an athlete, hitting a number on a scale or looking a certain way. It's about building something far more important than that.✨

This winter is your opportunity to find out what you're made of.

Our 8-Week Winter Reset Challenge starts 15th June with training designed specifically for midlife women, at every fitness level, from wherever you're starting right now. đź’Ş

No experience needed. Just the willingness to show up.

https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







Why do hot flashes sometimes seem to hit harder after certain foods or drinks? 💭🔥So many women in perimenopause and meno...
26/05/2026

Why do hot flashes sometimes seem to hit harder after certain foods or drinks? 💭🔥

So many women in perimenopause and menopause notice their hot flashes, night sweats and sleep feel worse… but don’t realise everyday habits and foods may be playing a role 💗

Things like coffee, chocolate, spicy foods and alcohol can sometimes trigger body temperature changes, increase sweating and affect sleep quality during midlife ✨

That doesn’t mean you need to fear food or completely cut out the things you enjoy.
It’s about becoming more aware of what your body responds to and learning how to support it better 💫

Sometimes small changes like reducing caffeine, eating milder meals or limiting alcohol before bed can make a huge difference in energy, recovery and hormone symptoms đź’—

Because menopause support isn’t just about workouts.
It’s also about understanding your body and creating lifestyle habits that help you feel calmer, cooler and more in control again ✨

✨ This winter, learn what your body has been trying to tell you
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







Why do so many women struggle through midlife feeling like they have to do everything alone? đź’­đź’—One of the most beautiful...
25/05/2026

Why do so many women struggle through midlife feeling like they have to do everything alone? đź’­đź’—

One of the most beautiful things about Fit Shape Health & Wellness is watching women bring other women into a space where they feel supported, encouraged and genuinely cared for ✨

Lisa recently referred her daughter to join our community, and we wanted to show our appreciation by gifting her a $55 voucher as a thank you đź’«

Because this is so much more than fitness.
It’s women supporting women through midlife, perimenopause, menopause, stress, low confidence and the ups and downs of life together 💗

A safe space to move your body, improve your health, build friendships and feel supported every step of the way ✨

We can’t wait to continue rewarding more of our incredible members for sharing our community with the women they love 💫

Tag a friend below who could use a little extra support, encouragement or a fresh start right now đź’—

✨ This winter, bring a friend and reset together
Join our Winter Challenge now đź’«
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







25/05/2026

What would it feel like to walk into a fitness class and immediately feel like you belong? 🔥

No awkward standing at the back. No wondering if you're doing it right. No feeling like everyone else has it together except you.

Just energy. Music. Movement. And a room full of women who are all there for the exact same reason and that is to feel good in their bodies again.

This is what a real JumpFit class at FitShape Health & Wellness looks like. ✨

Real women. Different fitness levels. Different bodies. Different starting points. All showing up in the same room, moving together, cheering each other on and having a whole lot of fun while they're at it. đź’—

This space was built for women who are done sitting on the sidelines especially the ones who thought group fitness just wasn't for them.

Whether you're just getting back into movement, navigating perimenopause or menopause, or simply looking for a class that feels good AND actually works for your body right now, JumpFit is exactly that.

And this winter? We're taking it even further.

Our 8-Week Winter Reset Challenge kicks off 15th June and classes just like this one are waiting for you inside.
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







Why do so many women over 40 feel like they have to choose between losing weight, getting stronger or having more energy...
24/05/2026

Why do so many women over 40 feel like they have to choose between losing weight, getting stronger or having more energy? đź’­

One workout style isn’t the magic answer during perimenopause and menopause. Your body actually benefits most from a balance of both strength training and cardio 💗

Strength training helps build lean muscle, support metabolism, protect bone density and keep your body strong through midlife ✨

Cardio supports heart health, improves fitness, boosts energy levels and helps reduce stress while improving mood and sleep đź’«

And when you combine both?
That’s where the magic really happens.

You support fat loss, hormone health, muscle maintenance, energy and overall wellbeing in a way that feels sustainable, not punishing đź’—

This is exactly why our classes and pod training sessions at Fit Shape Health & Wellness include a balanced approach to movement, strength and fitness for women over 40 ✨

Because after 40, it’s not about training harder.
It’s about training smarter for the body you have now 💫

✨ This winter, build strength and energy with the right support around you 💗
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







Midlife can feel heavy sometimes.The low energy, hormone changes, stress, starting over again, trying to stay consistent...
22/05/2026

Midlife can feel heavy sometimes.
The low energy, hormone changes, stress, starting over again, trying to stay consistent when life keeps pulling you in every direction ✨

But struggling does not mean you’re failing.
It means you’re human. It means you’re learning, adjusting and continuing to show up even on the difficult days 💫

Real progress isn’t built through perfection.
It’s built through small decisions to keep going, even when things feel hard 💗

And sometimes having the right support around you changes everything.

✨ Take the first and try our Winter Challenge
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







22/05/2026

Why does it feel like your body suddenly reacts differently to everything after 40? đź’­

You’re eating “healthy” but still gaining weight.
You’re tired even after sleeping.
Your mood feels all over the place, your cravings are stronger and your energy feels lower than it used to đź’—

For so many women in perimenopause and menopause, this isn’t just “aging.” Hormonal changes can affect your metabolism, sleep, stress levels, energy and the way your body responds to everyday habits ✨

Sometimes it’s not about doing more. It’s about supporting your body differently. Getting natural sunlight in the morning, strength training, walking after meals, eating enough protein and reducing screen time before bed can all help support hormone balance, blood sugar, cortisol and energy levels 💫

Small changes done consistently can make a huge difference in how you feel physically, mentally and emotionally during midlife đź’—

This is exactly why we created our Winter Challenge. To help women rebuild healthy routines, feel supported and learn habits that actually work for their body through perimenopause and menopause ✨

✨ This winter, stop fighting your body and start supporting it
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







✨TWO DAYS TO GO UNTIL OUR FIRST WELLNESS RETREAT ✨When was the last time you truly took a day just for you? 💭💗Not for wo...
22/05/2026

✨TWO DAYS TO GO UNTIL OUR FIRST WELLNESS RETREAT ✨

When was the last time you truly took a day just for you? đź’­đź’—

Not for work.
Not for your family.
Not for everyone else pulling on your energy.

Just for YOU.
Step away from the busyness of life and into a space designed to help you reset, reconnect and realign — physically, mentally and emotionally.

Our One Day Wellness Retreat is a carefully curated experience for women who are ready to slow down, tune in and give back to themselves.

Throughout the day, you’ll be guided through a blend of movement, education and inner work, including:

✨ A nourishing Yoga practice to ground and reconnect with your body
✨ A powerful Breakthrough Mindset session to identify and release limiting beliefs
✨ Breathwork to regulate your nervous system and create calm
✨ Sound healing to deeply relax and restore
✨ A Menopause Workshop to help you better understand your body and support it through this stage of life

This is more than just a day of activities…

It’s an opportunity to:
• Slow down and breathe
• Gain clarity and understanding
• Feel supported and connected
• Leave feeling lighter, calmer and more like yourself again

You’ll also be looked after with morning tea and a nourishing lunch, so you can fully relax and enjoy the experience.

Whether you’re feeling overwhelmed, stuck, or simply need time to reset — this day is for you 💗

Book Now. Take the day.
Your mind, body and nervous system will thank you ✨

Sunday 24th May | 10AM – 4PM
Book now and give yourself permission to reset đź’—

https://momence.com/.../One-Day-Wellness-Retreat/135234916







How different could your body, energy and confidence feel if you simply kept showing up for yourself consistently? đź’­đź’—The...
20/05/2026

How different could your body, energy and confidence feel if you simply kept showing up for yourself consistently? đź’­đź’—

These incredible women celebrated 20, 30 and even 50 classes last week ✨

Not because they were perfect.
Not because it was always easy.
But because they kept showing up even on the hard days, the tired days and the days motivation wasn’t there 💫

And that’s where real change happens.
Through consistency, support and small steps repeated over time.

For so many women in midlife, perimenopause and menopause, starting can feel overwhelming. But it is never too late to rebuild strength, improve your health and start taking care of your body again đź’—

At Fit Shape Health & Wellness, you don’t have to do it alone. We help support, guide and encourage women every step of their journey in a safe and welcoming community ✨

Your first class, your first week or your first small step could be the beginning of everything changing đź’«

✨ This winter, don’t just “start again”, stay consistent with support around you
Join our 8 Week Winter Reset Challenge đź’—
https://fitshapehealthandwellness.com.au/8-week-winter-reset-challenge/







Address

Shellharbour
Shellharbour, NSW
2529

Telephone

0400 365 645

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