https://go.shapesmart-transformation.com/optin

Shapesmart Fitness & Nutrition, 40b Cowane Street, Lower ground floor left, Stirling (2025)

Q: What is the address?

40b Cowane Street, Lower Ground Floor Left

08/02/2023

No More Spot Reduction 🚫

Have you ever heard that you can target fat loss in specific body parts by working out those areas?

Well… it’s simply not true.

Spot reduction is the idea that you can target fat loss in specific areas of your body by working out those areas.

And while you can target individual muscles to build them through training, the truth is that fat loss is a systemic process and occurs all over the body, not just in the area that you are working out.

Yep! Sorry to say, those crunches won’t shift fat from around the stomach

To reduce body fat, you need to focus on NUTRITION. Fuel your body with nutrient dense foods and eat the required number of calories.

Pair nutrition with exercise that stimulates your larger muscle groups and expends a greater amount of energy and this will result in fat loss throughout your entire body- not just in the area that you are working out.

So, the next time you hear someone say that they're working on their abs to get rid of belly fat, remember it doesn't work that way.

Focus on nutrition and keep consistent with training- if you dial it in correctly, you’ll see fat loss and “toning” results FAST

31/01/2023

January MOTM 🏆🤩

Dawn joined our program around 9 months ago and has gone on to do extremely well with results- getting into her “ultimate goal jeans” pretty quickly (they’re now too big) 💪🏼

Dawn is just one of our legends at shapesmart fitness (they’re all pretty amazing) but this month she’s really impressed in the following areas

✔️ She’s gone out of her way to encourage & support new & existing members

✔️She pushes herself in every session to the best of her ability (and won a workout challenge this month)

✔️ She tracks her activity level/calorie burn per session and aims to beat it next time

✔️ She has healthy competition with herself and a couple of friends

✔️ She always follows direction and executes on the nutrition plan (hence results)

✔️ makes nutrition and exercise a PRIORITY in life (that’s what’s needed if you want real long lasting transformation)

✔️ If she ever feels stuck, needs reassurance or wants to review her goals to keep pushing further, she asks her coach for help

Well done dawn and thank you for being awesome 🤩🏆

30/01/2023

🏆💪🏼

30/01/2023

Behind the scenes- week 3 of 6 💪🏼

3 weeks ago I started a 6 week program at Shapesmart Stirling. In the past I have used a personal trainer, joined gyms and taken part in exercises classes, but nothing has provided me with the nutritional advice, accountability and support that Shapesmart provides in addition to exercise.

I was lost when it came to nurtirtion. I understood the basics but the nuritional advice has provided me with better insights into my diet and how it helps my body work. It really helps cut through the confusion
Trainers in the program have helped me to ensure that I am eating the right calories and the right micronutrients to fuel my body correctly. I have started to regularly eat breakfast and lunch and have been astonished by the effects. I have often skipped these meals presuming that it will help but I've learned this far from the truth. My cravings are gone and this feels so sustainable and manageable in the long term.

I now attend 3 sessions a week at shapesmart, one of which I wake up at 5am for! I enjoy these classes and don't feel the intimidation or shame that I felt in the past at other gyms. I don't feel like the elephant in the room during the classes and am allowed to work at my ability. I still can't do a push- up properly but I can feel that my body is stronger and I have more confidence in it.

One of the biggest benefits of being part of Shapesmart is they're accountability factor. Not only am I sent regular emails to provide encouragement but am also messaged frequently to check in and there is an member accountability page for myself and members to share our achievements, food diaries, questions, stuggles and motivations. This has really helped me stay motivated. I don't feel alone in my insecurities and it helps me reassure myself when self depricating intrusive thoughts come along.

I am only 3 weeks into my 6 week program but have lost 3.6% of fat and gain 2.6% of muscle.

This is truly the best thing I've ever done for myself. If you want to know more please reach out to me or the amazing Graeme Gallagher. You won't regret it.

30/01/2023

🤵🏻Transformation Butler 🤵🏻
🔥He dropped a stone in just 2 weeks🔥

We recently launched a brand new premium 12 week 1-1 transformation package at Shapesmart fitness

To be honest, it was a bit of an experiment- something new I personally wanted to try (and it could be the best program in the country 🏴󠁧󠁢󠁳󠁣󠁴󠁿)

We called it the “transformation butler” program- because you get EVERYTHING done for you. Basically a personal chef and transformation coach rolled into one 🤵🏻
✅ 1-1 Personal Coaching
✅ Advanced Training Programming
✅ Body composition analysis
✅ Personalised Nutrition plan
✅Fridge/cupboard audit
✅Food shopping
✅ We even prepare and cook all of your meals to fit the plan perfectly for you
✅ and of course (as with everything else) our results or refund guarantee

Told you we do it all 👆🏼😉

Basically ensuring you do everything you need to do without really lifting a finger (aside from turning up to sessions)

… So it’s no wonder the results are incredible after just 2 weeks!
My prediction is 3 stone & 3 clothes sizes in 12 weeks 🤓

The program was born from one question- “what would be the perfect program to guarantee results for people who wanted drastic change but were extremely busy?”

The answer was obvious:

❌Don’t tell them what to do
❌Don’t teach them how to do it
… Do it all for them ✅

The program is perfect for people who:
✔️ Are looking to get “wedding ready” or look and feel their best FAST
✔️ Are sick of settling for less in their body, energy & confidence and have exhausted all other options
✔️ Have a hectic work schedule due to a high level of responsibility

Here’s the cool bit… 😝

I’m looking for 3 “Guinea pigs” to try this program out at 50% off before we take it live on the market

👆🏼We need to make sure it works for everyone (it will)

Interested? Shoot us a DM referencing the program

⚠️ This program will 100% deliver results ⚠️
‼️Although it’s 50% off, it’s not cheap‼️
⛔️Serious inquiries only⛔️

18/01/2023

When you SEE the confidence 🤩

Do the small things daily and aim to keep challenging yourself. THAT’S how you get long term results 💯

Like everyone else Roksana had to:
✅ Learn to love routine with exercise
✅ Forget what she “knew” about nutrition
✅ Put her trust in an expert
✅ Keep doing the small things daily
✅ Engage with her coach for next steps

She made achieving her goals a priority in her life and smashed it

She put her focus on making necessary changes with nutrition and kept consistent with her training (aiming to improve over time)

Recently, she had told us “This has changed my life, thank you”

Ready to commit to changing your life?

Drop us a DM with the word TRANSFORM 📥 and let’s chat

17/01/2023

Behind the scenes 🫣

Here’s what’s happening this month at Shapesmart fitness 🎯

After battling through the covid era, we’re focused on one thing at HQ- client results

… because now more than ever, people need our help after a particularly difficult 2-3 years

So we’ve taken what we know already works and made it 10x better by adding new systems and operations

This month we’ve seen:
✅ over 50 applications for our 6 week transformation program (it’s only mid-month)

✅ Clients returned after the Christmas break without doing any “damage” while still enjoying time off by following our holiday action plan (the goal for December was damage limitation)

✅ the next 12 months mapped out. We know what’s happening and when- we’ve set events, socials to celebrate clients, mapped out our transformation programs and noted our yearly targets

✅ the rollout of our MONSTER accountability system to make sure clients are being held to a higher standard and getting any help/support they need via text, email and check ins

✅ The rollout of our monthly client cube where we focus on different monthly topics, teach through video modules, emails & assigned tasks- this month it’s all about goal setting 🚀

✅ the creation of THREE new speciality programs focusing on different aspects of training to teach in a small group setting- improving results, confidence & knowledge around training

✅ Our client success manager has stepped in position to provide extra support to members as and when they need it and ensure operations run smoothly

✅ We’ve taken our first client on to our brand new high end “fitness butler” offer where we do it all for you over 12 weeks- planning, meal prep, cooking, programming and 1-1 coaching for no-excuse “perfect scenario” results 🏆 (the results from this will be epic)

✅ opened up more availability for 1-1 and Semi-Private Personal training

✅ And some more secrets that our clients don’t know about yet so we have to stay 🤫 for now…

If you want transformative results in your body, fitness, health and confidence… this is the place to be 💯

16/01/2023

One for the girls 🏋️‍♀️🍑

We’re looking for 8 women who would like to be shown EXACTLY what it takes to build a strong, firm & toned 🍑 for life!

Our 4 week “peach” program does exactly that…

This is for you if:
✅ you want to sculpt glutes to be strong, round, lifted, firm & toned
✅ you’ve done some degree of training but feel a little confused about how to set up workouts properly with weights
✅ you’ve hit a sticking point with results in your own training & can’t get the shape you want
✅ you could benefit from working closely with a transformation coach to show correct form/technique
✅ you need help with nutrition to maximise results

⚠️Warning⚠️ side effects may include
- New found confidence
- Jealousy from friends
- Heaps of compliments

The program is run in a small group private setting no more than 6 people so you can have the full attention of your coach for PT style coaching

Here’s what’s involved:

1️⃣Targeted glute-specific exercises:
Our program is designed specifically to target and strengthen the glutes, giving women the toned and lifted “peach” they desire.

2️⃣Personalized workouts:
Although we’ll train in a small intimate group of 6 our workouts are based on each individual's fitness level and goals, ensuring that everyone gets the most effective and efficient workouts possible.

4️⃣1-1 Expert guidance:
You’ll have your own transformation expert on hand to give you tricks, tips and guidance around your individual performance- this is personal training, not a bums & tums class

5️⃣Nutrition coaching:
We show you exactly what to eat, how much and when to maximise results

5️⃣ Community support:
Our program includes a supportive community of like-minded women, providing a safe and supportive environment to share the journey, get advice, and stay motivated.

🤯 BONUS- you’ll also get FREE access to our larger group training sessions up to 3x per week

Simply DM the word PEACH for more info

10/01/2023

In 6 short weeks, you can get an INSANE transformation in your body 💪🏼

… imagine what you could do with 6-12 months of committed action! 😧

We reward early commitment at Shapesmart Fitness.

Sing up for a minimum of 6 months and save up to £300!

In truth, results come fast 💯
… but real long-lasting transformation happens over time ⏳

If you’re ready to make serious long lasting change in your life right now

And you’d be keen to hear about our discounted commitment memberships…

drop the word CHANGE in our DMs and let’s chat 💪🏼

06/01/2023

We GUARANTEE results in 2023

… because We are 100% confident in our ability to help you succeed- No matter what your current ability or situation is.

we work with our clients to create a personalised plan to help them get the best possible results- like 1-1 PT but with a cool bunch of people at a fraction of the cost

Over the past 10 years specialised in helping people who feel like they've “tried everything” but still can't seem to reach their goals.
❌ Crash diets, plus & shakes
❌ Slimming clubs
❌ Gym classes & bootcamps
❌ Low quality PT’s

If you’re struggling to hit your goals, more than likely, ITS NOT YOUR FAULT (unless you aren’t putting the work in)

We’ve already helped 1000’s of clients who felt the same way, and with our personalised approach, they were able to finally achieve (and usually surpass) the results they had been looking for 🤩

And this year we’ve put together our strongest programs yet!

So If you're ready to take control of your health see real progress and stop wasting time and money on things that just don’t work…

DM the word TRANSFORM and let’s chat

05/01/2023

🧠 if you change one thing in 2023… change your mindset 💭

04/01/2023

Every transformation starts with a 📥

04/01/2023

"Feeling self-conscious about those pesky 'bingo wings'? Here are some tips for getting rid of them:

1. Incorporate strength training exercises like push ups and tricep dips into your workout routine. These will help to build the muscles in your upper arms

2. Try incorporating some high intensity interval training (HIIT) into your workouts. These short bursts of intense activity can help to boost your metabolism and burn fat more efficiently.

3. Make sure you're fueling your body with the right nutrients. This means getting plenty of protein, healthy fats, and complex carbohydrates to support muscle growth and recovery. This is vital

4. Stay consistent with your workouts, nutrition and be patient! It takes time and dedication to see results. Focus on adopting the right mindset and approach.

5. Remember, you can’t isolate fat loss. A well rounded and consistent approach with both nutrition and exercise will be needed. The further you get into the process, the more your “problem areas” will disappear

03/01/2023

5 TOP actions to make sure you hit your goals in 2023 💫

1. Set goals
Too many people fall through the year without any intention. Set, work towards and review your goals often.
Without purpose, there’ll be no path… without the path, you take no action

2. Drink less Alcohol
I don’t know anyone who benefits from drinking alcohol. You’d be amazed at the effects of less alcohol on your body, mind, energy and focus.
You don’t need to go T-total but stop drinking just because it’s the weekend and you’ll find your goals much easier to achieve.

3. Manage your time ruthlessly
Everyone is literally winging it. If you don’t get your time in check, it’s easy to use the “busy” excuse to skip the things you need to do.
Block out time to work on your goals daily- whether that’s starting a new side hustle, preparing meals, hitting the gym… block that time out and get it done

4. Get comfortable saying NO
Say NO to others and say YES to yourself. You don’t have to cook your kid a different meal. You don’t have to give your friend a lift there. You don’t have to eat that takeaway to please your partner.
Do things for others ONLY if you’ve done everything for yourself first

5. Hire a (good) coach
Take it from someone who’s been in the body transformation & fitness industry for a decade.. NOBODY knows what their doing.
If you want to make huge progress and save a tonne of time and money in the long run- hire someone who helps people do it day in, day out with a long standing record off client success.
Why do what you “think” might work when an expert can show you exactly what WILL work

Forget the “diets” and take action on the above if you want 2023 to be the one ☝🏼💫

26/10/2022

Fitness & body transformation is a lot like learning to drive 🚗

But for some reason it gets treated completely differently

It’s viewed as an al or nothing scenario

Think about it…

While learning to drive, your terrible at the first lesson. Nothing makes sense

But you persist

You learn the gears & dials, you learn to use the clutch, you learn hill starts

and then you go to focus on parking, navigating traffic, reversing round corners

Making multiple mistakes along the way..

But you persist…

You sit your test- and fail

But you persist.

Sit the test again- you fail

But you persist…

Eventually you get the pass (still not an expert)

You continue to practice and sharpen your skills while growing in confidence

Finally you arrive at a point where you no longer need to think about it. It’s second nature. You do it day in, day out stress free and you are able to reach planned destinations with ease

Same happens with exams at school, same with relationships, same in your career

But the whole fitness thing…

Make one mistake and you’ve “blown it”? 🤷🏼‍♂️

Here’s the thing..

In ANYTHING you do, you’ll 100% make mistakes. You won’t get it right all the time, you may become complacent

But it’s those mistakes that teach us the lessons we need to learn (if you choose to view them that way)

We look at where we went wrong as soon as we can and we make adjustments accordingly

We put a plan in place to make sure those mistakes don’t happen again or at least that they happen less often

If we plan for things to not always be done perfectly, we set ourselves free from stress and worry- which lets us get on with our plan and ultimately step forward

It’s okay to fall off track, make mistakes, get a little complacent or be underprepared

It happens

As long as your making adjustments to keep moving forward…

You’re EXACTLY where you need to be if you’re trying

And if you aren’t seeing the results you want to see- ask for help

Hope this helps 😃

23/10/2022

🔥 6 week results 🔥
6 weeks is nowhere near long enough to “fix the problem” but it’s a pretty good timeframe to start building new habits in

6% body fat down 🔥
3% muscle mass up 💪🏼

21/10/2022

Get up, get get after your goals 👊🏼💪🏼

20/10/2022

🏋️‍♂️ Learn To Lift 🏋️‍♀️ Barbell

We’re looking for 8 people (men & women) who want to drastically improve strength & performance and learn to use barbells PROPERLY in the next 4 weeks

This is for you if:
✅ you like the idea of weight training but don’t really know where to start
✅ you want to build muscle and lose body fat FAST- drop at least a clothes size in 4 weeks
✅ you lack confidence in the gym and want to learn how to effectively train in weight lifting
✅ you’ve hit a slump with results with your own training

When we launched this program internally, we seen huge strength gains in our clients

People who had never touched a barbell before were able to lift the equivalent of their body weight or above in just 3-4 weeks

…. Safely & effectively

Everyone finished the program with a huge sense of achievement & results.

The program is run in a small group private setting no more than 4 people see you can have the full attention of your coach for PT style coaching

✔️ we’ll sort your nutrition out you know exactly what to eat for the quickest results
✔️ we’ll step you through 2x weight training sessions per week with FREE access to our larger group training sessions up to 3x per week
✔️ We’ll set performance goals and help make sure you CRUSH them to exceed your expectations

We have 8 spaces available to start November 7th

For more details, simply drop us a DM with the word “LIFT” and we’ll chat about further details

Shapesmart Fitness & Nutrition

08/02/2023

31/01/2023

30/01/2023

30/01/2023

30/01/2023

18/01/2023

17/01/2023

16/01/2023

10/01/2023

06/01/2023

05/01/2023

04/01/2023

04/01/2023

03/01/2023

26/10/2022

23/10/2022

21/10/2022

20/10/2022

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