Tracy Spears, Shellharbour (2025)

23/09/2025

Do you struggle with muscle recovery, joint and muscle pain?

Rewind to 9 months ago I had constant lower back pain, struggled recovering after my weight training, constantly getting massages and stretching my body to find relief.

I was struggling both physically and mentally to run my usual 5km, thinking my running days were over.

After a lot of research and self-education I started Hormone Therapy (a regime of bio-identical hormones in the form of creams & pills) that changed my life.

I no longer have any lower back pain, I only go for a massage every 2 months if that, not like before, it was weekly sometimes twice a week, I have normal soreness after a weight session that resolves after a couple of days (this is called DOMS: delayed onset muscle soreness), I’m recovery so much better after my runs that I’ve been able to run non-stop 5km and do it almost daily.

If you’re a woman in your 40’s, struggling with joint and muscle pain and struggling with muscle recovery you may be experiencing perimenopause!

It’s not an old lady thing, it’s not a disease, it’s not in your head and you’re not broken.

Perimenopause can start from the age of 35 and lasts for 5-10 years! Your hormones are declining and fluctuating daily which causes a variety of symptoms.

What helped me identify what hormones are causing what symptoms was my hormone identifier cheat sheet. If you want a copy comment HORMONES and I’ll send it right over.

26/08/2025

Did you know…

Perimenopause isn’t just a “hormone issue.”
It’s a whole-body transition—and how your body handles stress, blood sugar, and inflammation plays a huge role in how you feel every day.

🔥 Chronic stress can raise cortisol, which depletes progesterone, disrupts sleep, and stores fat—especially around your belly.
🍬 Blood sugar spikes and crashes can trigger mood swings, fatigue, and increase cravings.
🔥 Inflammation makes symptoms like joint pain, brain fog, and heavy periods even worse.

This is why “just eat less and move more” doesn’t work.

You need to look below the surface—and support your body with strength training, balanced meals, nervous system regulation, and rest.

Because when your internal environment is supported, your hormones can start working with you, not against you.

This is what I teach inside She Thrives Academy—a space for women in perimenopause and beyond to understand their body, reduce symptoms, and feel in control again.

💛 Drop “THRIVE” in the comments or send me a message and I’ll send you the details!

25/08/2025

PART 7
Have you ever done everything to support your gut — only to still feel bloated, uncomfortable, or reactive after meals? 🙋🏻‍♀️ I know I have...

Gut health became a huge focus for me when I realised how much it could impact hormones, inflammation, energy, and even mood. I did:

👉🏻 Colonics. Probiotics. Prebiotics. Digestive enzymes. Digestive Greens.
👉🏻 Cut out gluten, dairy, and common triggers.
👉🏻 Trying protocols. Testing food intolerances.
👉🏻 Fasting
You name it — I’ve probably tried it.

The thing is… gut health isn’t a one-size-fits-all approach either.
What works for one person might do nothing for another.
And while some things helped a bit, I was still having bloating, discomfort, and — let’s just say — wind that would make me avoid close conversations 😅

Eventually, I started working with a naturopath who helped me take a more structured, targeted approach.
Not just random supplements, but understanding what my gut actually needed.
And slowly… it started to shift.

Your gut is where hormone detoxification begins — especially estrogen.
If your gut’s not working well, those hormones can recirculate, creating more symptoms like bloating, breast tenderness, headaches, fatigue, and even stubborn weight.
Plus, around 70% of your immune system lives in the gut — so if it’s inflamed or imbalanced, your whole body feels it.

Supporting gut health = supporting hormone balance.
They’re deeply connected.

After Naturopathic treatments and support and knowing my body, my gut feels a lot better.
Am I “fixed”? No. But I’m moving in the right direction — with less stress and more clarity.

If you’ve tried all the gut health trends and still feel like something’s off — maybe it’s time to take a different approach.

💬 Comment “GUT HEALTH” if this resonated and you’re ready to explore what your body’s been trying to tell you.
Like & Follow for part 8 (what's actually got my weight to shift)

25/08/2025

The New Moon in Virgo arrives like a deep breath of clarity, calling you to come back to your center and reconnect with the parts of your life that need intention, order, and care.

This isn’t a moon of drama or intensity—it’s quiet, focused, and full of healing potential. Virgo reminds us that magic is found in the details, in the small daily choices that shape the life we’re building.

Under this moon, you may feel a strong pull to simplify. To clear the clutter—physically, mentally, emotionally—and return to what truly matters.

It’s a beautiful time to reset your routines, fine-tune your habits, and recommit to practices that support your wellbeing. If you’ve been feeling overwhelmed or scattered, this moon offers you a sacred moment to pause and realign.

Virgo energy is deeply connected to healing—especially healing through self-awareness, structure, and service.

You may feel more attuned to your body, more sensitive to your environment, and more aware of where something just isn’t working anymore.

Don’t ignore those nudges. This moon offers you a chance to realign from the inside out—not through perfection, but through presence.

You might also feel called to support others or reconnect with your deeper purpose. Virgo teaches that true service begins with self-honoring. You can’t pour from an empty cup. Let this New Moon be a gentle reminder to tend to yourself with devotion, not duty.

This is a powerful time to plant intentions around your health, your work, your spiritual practice, and the rhythms that bring you back to balance. Let it be practical. Let it be sacred. Let it be enough.

🌙 🔢 For more Numerology and Moonology insights subscribe to my email list.
https://fitshape.tracyspears.com.au/numerology-and-moonology

20/08/2025

Have you ever wondered why your energy, hunger, mood—or even your motivation—seem to change week by week?

You're not making it up. It’s not just “hormones being hormones.”
Your body is running a beautifully complex program, and each phase of your menstrual cycle has a unique hormonal story to tell.

I’ve found that when women understand the four phases of their cycle, they can finally stop fighting their bodies and start working with them.

You’re not “lazy” one week and “on fire” the next. You’re cycling through natural hormonal shifts that affect everything from energy to appetite to exercise recovery.

Here’s the breakdown:

Menstrual (Day 1–5): Hormones are at their lowest. Your body is shedding the uterine lining. Rest, gentle movement, and nourishment are key.

Follicular (Day 6–14): Estrogen starts to rise. You might feel more motivated, energetic, and mentally sharp. A great time for creative thinking and strength workouts.

Ovulation (Day 14–16): Estrogen peaks and testosterone bumps up. Libido may rise, energy is high, and workouts feel amazing. This is your power phase!

Luteal (Day 17–28): Progesterone rises, then both hormones dip. You might feel more inward, less tolerant of stress, hungrier, or prone to mood changes. Time to prioritise rest, protein-rich meals, and self-compassion.

Here’s the thing:
Most of us were never taught this in school. Instead, we were told to “expect PMS” and carry on.

But when you learn your cycle, you understand:
→ Why some days feel off
→ Why you push hard one week and crash the next
→ Why rest isn’t weakness—it’s wisdom.

It’s like finally getting the instruction manual for a machine you’ve been operating your whole life.

When you understand the rhythm of your cycle, you can work with your body instead of pushing against it.

✨ Want to dive deeper into hormone education and learn how to sync your habits with your cycle?
Join She Thrives Academy—your space for real guidance, real support, and real transformation.

📩 Comment “CYCLE” or DM me and I’ll send you more info!

18/08/2025

Have you ever thought that once you get your HRT prescription, everything will go back to “normal”?

Like it’s a magic switch that will instantly fix the hot flashes, mood swings, brain fog, and sleep issues?

I get it—
When you’re in the thick of perimenopause, you just want relief.
You want to feel like yourself again.

But here’s what I’ve learned:
HRT isn’t a quick fix. It’s one part of the puzzle.

Hormone therapy can absolutely be life-changing,
but it works best when the rest of your body is supported too.

🧠 Your nervous system still needs regulating.
🍽️ Your diet still needs to support your gut, liver, and blood sugar.
💤 Your sleep still matters.
💪 Your movement still needs to match your energy and goals.
❤️ And your mindset? It still shapes your experience every single day.

Research tells us:
HRT can ease symptoms—but it works more effectively when paired with lifestyle support.
Women who combine hormone therapy with healthy habits (nutrition, stress management, strength training) often see faster and more sustainable improvements than those who rely on HRT alone.

It’s like planting a seed in dry soil and expecting it to grow.
HRT is the seed—but your lifestyle is the soil.
Nourish the environment, and the seed can thrive.

When I first started HRT, I thought everything would fall into place. But what I realised was that it gave me the stability I needed to go deeper—to look at my gut health, understand body and stopping tracking calories. That’s when the shifts really happened.

So today I want to remind you:
HRT is a powerful tool—but not a standalone solution.
Support your body, support your mind—and your hormones will thank you.

✨ Want to learn how to build a strong foundation around your HRT journey?
Inside She Thrives Academy, we cover movement, mindset, nutrition, and hormones—because every piece matters.

📥 Drop “BALANCE” in the comments or DM me and I’ll send you the info.

17/08/2025

PART 6.
Have you ever looked back and thought…
"Maybe the symptoms were there all along — I just didn’t know what I was looking at"?

🙋🏻‍♀️ That’s been a big realisation for me lately.

For years, I’ve carried weight around my hips, bum, and thighs.
No matter how much I trained, how clean I ate, how consistent I was — that part of my body just wouldn’t shift.
And I always thought, that’s just my shape.
Which is true… but now I know there’s more to it.

The more I’ve learned about hormones, the more I suspect I’ve likely been estrogen dominant for years.
Even before the obvious perimenopause symptoms began — the disrupted sleep, the tender breasts, the mood swings — there were quieter signs.
But I didn’t know to pay attention to them.

I thought my fatigue was from overtraining.
I thought my brain fog was just life stress.
I thought my cycle symptoms were “just being a woman.”

Turns out, my body had been whispering long before it started shouting.

Estrogen dominance isn’t just about having too much estrogen — it can also be about having not enough progesterone to balance it out.
And symptoms like weight gain around the hips and thighs, PMS, irritability, heavy periods, fluid retention, and anxiety can all be signs.
The tricky part? They show up gradually.
So we often normalise them or blame ourselves — our diet, our training, our mindset — when really, it’s our hormones.

Looking back now, I realise how often I’ve dismissed my symptoms.
Even as a coach. Even with all my knowledge.
I didn’t know what I didn’t know.
And like so many women, I just adapted.
I trained harder. Ate cleaner. Slept more.
But I never questioned why my body felt like it was working against me.

Now I do.

And I’m learning that balance doesn’t mean perfect.
It means understanding my body, working with it instead of against it, and knowing when to shift, slow down, or speak up.

If you’ve ever felt like your body shape, mood, or energy has changed and nothing you do seems to “fix” it — maybe it’s not about doing more. Maybe it’s time to look within.

💬 Comment “BALANCE” if you’ve ever suspected estrogen dominance.
Like & Follow for part7.

13/08/2025

Have you ever felt like you're constantly chasing symptoms—bloating one day, anxiety the next, a full week of exhaustion—and still not getting any clear answers?

You're told it’s “just hormones,” “just aging,” or worse… “just in your head.”

But that’s not the whole story.

Here’s what I’ve found:
When we focus only on symptoms, we sometimes miss the root of the issue.
And without addressing the root cause, true balance and relief stay out of reach.

Hormones don’t just go rogue on their own.
They're messengers—reacting to everything else that’s going on in your body.
Stress, gut health, inflammation, sleep, blood sugar… even unresolved emotional patterns.

Research shows:
🔹 Cortisol (your stress hormone) directly interferes with estrogen, progesterone, and thyroid balance.
🔹 Gut health plays a key role in hormone detox—especially estrogen clearance.
🔹 Poor blood sugar regulation can drive up insulin, which contributes to weight gain, fatigue, and even more hormone disruption.
🔹 Chronic inflammation can impair your body’s ability to produce and respond to key hormones.

It’s like your hormones are the lights on the dashboard of your car—they’re not the problem, they’re alerting you to what’s going on under the hood.

I remember working with a client who was stuck in a loop of treating symptoms—fatigue, hot flashes, stubborn weight—but never getting relief. Once we zoomed out and started looking at her stress patterns, her sleep hygiene, and her gut health, we could finally connect the dots. That’s when the real healing began.

Getting to the root cause of your hormonal imbalance doesn’t start with quick fixes. It starts with curiosity, tracking, and a willingness to look deeper.

✨ Inside She Thrives Academy, we help women connect the dots between symptoms and lifestyle.
Because you deserve real answers—not bandaids.

📥 Drop “HORMONES” in the comments or message me and I’ll send you info about the next intake.

13/08/2025

Did you know…

Hormonal changes during perimenopause make women more sensitive to insulin resistance, poor sleep, and chronic stress—which means the habits that used to work in your 30s might not work anymore.

⚠️ Your body becomes less efficient at metabolising carbohydrates.
⚠️ Sleep disruptions mess with appetite-regulating hormones like leptin and ghrelin.
⚠️ Elevated cortisol (your stress hormone) can steal from progesterone, disrupt thyroid function, and trigger belly fat storage.

That’s why many women feel like they’re doing all the right things—but the weight won’t budge, energy crashes hit mid-afternoon, and moods swing unpredictably.

It’s not a lack of willpower.
It’s a need for a new approach.

✨ Strength training (not just cardio)
✨ Protein and fibre with every meal
✨ Daily nervous system resets (like walking, breathwork or Pilates)
✨ Sleep and recovery treated as non-negotiable

These are the shifts that support your hormonal health—not just for now, but for the decades ahead.

Inside She Thrives Academy, we help you tune into these changes and build sustainable habits that work with your body, not against it.

📥 Drop “READY” if you want to know more about how to support your hormones through this next chapter.

10/08/2025

PART 5.
Have you ever been told to get your hormones tested for perimenopause?

The truth is, most blood tests only show a snapshot of your hormone levels — and since hormones like estrogen and progesterone fluctuate daily (even hourly) during perimenopause, that snapshot doesn’t always tell the full story.

But one hormone can be tested with more accuracy: testosterone.
Unlike estrogen or progesterone, testosterone doesn’t fluctuate as much during perimenopause — it simply declines with age.

I had a routine blood test earlier this year… and found that my testosterone levels were very low.

So I started applying a testosterone cream under my doctor’s guidance.
I was hopeful — this could be the key to more energy, motivation, clarity, strength, and libido.
But after a few weeks… nothing.

No shift in drive. No improvement in mood or fatigue.
Instead, I started noticing sore, tender breasts and frequent headaches — symptoms I’d experienced before when my estrogen was too high.

When I had my follow-up blood test, the pieces started falling into place.
My SHBG (s*x hormone-binding globulin) had increased.
This protein binds to hormones — including testosterone and estrogen — making them unavailable for your body to use.

So even though my testosterone levels looked slightly better on paper, my body couldn’t access them — and my SHBG was also binding to estrogen, which likely caused those unwanted symptoms to flare.

I stopped using my estrogen patches and continued applying testosteron… and within days, the symptoms started to ease.
I’d been so hopeful testosterone would be the missing link — that it would bring my energy back and help me feel more like myself.
But instead, I ended up feeling hormonally overloaded, frustrated, and confused.

And I had to remind myself — even as a coach, even as someone who knows this stuff — every body is different. What works for one woman won’t always work for another.
Hormone therapy isn’t one-size-fits-all — it’s trial, error, adjustment, and patience.

If you’re navigating perimenopause or HRT and it feels like a constant experiment — I see you.
It can be frustrating, messy, and emotional… but it can also lead to answers, relief, and the right support.

👉 That’s why I created She Thrives Academy — a space where women can learn about their hormones, ask questions without judgment, and be guided through the ups and downs of midlife health.

Comment “HORMONES” if you want to better understand what your body is telling you.
Like & Follow for part 6.

08/08/2025

The Full Moon in Aquarius rises with a pulse of rebellion, brilliance, and truth. This isn’t a moon that asks you to follow the rules or keep up appearances—it invites you to break free from the boxes you’ve outgrown and reconnect with your most authentic self.

Aquarius is the visionary of the zodiac. Under this Full Moon, you might feel a deep urge to question the systems you’ve built your life on—your routines, beliefs, relationships, even your role in the collective. It’s a moon that asks: are you living in alignment with who you truly are, or simply following what’s familiar?

Expect a mix of emotional distance and intellectual clarity. Aquarius brings cool detachment, which can be helpful when you need to see your situation from a higher perspective. You might find yourself thinking more about your place in the world, your larger vision, and how your personal path fits into something greater.

Themes of community, freedom, innovation, and individuality are strong now. You may feel pulled to connect with others who share your values—or realize that certain circles no longer reflect the person you're becoming. This is the perfect time to release outdated connections or expectations that are limiting your expansion.

There’s also a wild, electric current to this moon. Aquarius energy is unpredictable, forward-thinking, and deeply creative. Insights may come suddenly. Change may arrive unexpectedly. Let it. This is the kind of Full Moon that clears space for breakthroughs—but only if you’re willing to let go of the version of you that’s just been surviving, and make room for the version that’s here to lead.

Let this moon remind you that you don’t have to conform to be worthy, and you don’t have to belong everywhere to truly belong to yourself.

🌙 🔢 For more Numerology and Moonology insights subscribe to my email list.
https://fitshape.tracyspears.com.au/numerology-and-moonology

07/08/2025

August = Universal Month 8
And that means: it’s time to level up.

After July’s introspective 7 energy — all about rest, reflection, and reconnecting with your inner wisdom — August brings the heat. The 8 is about power, purpose, and prosperity. This is your month to rise.

The 8 energy invites you to own your worth — financially, energetically, spiritually. It’s about unapologetically stepping into leadership, making empowered decisions, and aligning with your higher vision. If you’ve been playing small or doubting your value… that stops now.

This isn’t just hustle culture disguised as spirituality — the 8 is about aligned action. It asks: Are your goals rooted in your truth? Is your ambition fueled by your soul, not your ego?

You might feel called to uplevel your business, renegotiate your boundaries, invest in yourself, or finally say YES to the thing you’ve been scared to claim. Expect themes around money, recognition, self-mastery, and leadership to rise up. Also: don’t be surprised if challenges show up as tests of how much you’ve grown. This number doesn’t mess around.

The karmic lesson of the 8? You are the authority of your life. But with great power comes great responsibility — you’re being asked to lead with integrity, not force.

Your mantra this month:
“I claim my power with purpose. I am open to aligned abundance.”

This is a powerful month to realign your vision, take bold steps forward, and let the Universe meet you at your level of belief.

🌙 🔢 For more Numerology and Moonology insights subscribe to my email list.
https://fitshape.tracyspears.com.au/numerology-and-moonology

Tracy Spears

23/09/2025

26/08/2025

25/08/2025

25/08/2025

20/08/2025

18/08/2025

17/08/2025

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