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Shapesmart- Fitness & Nutrition Coaching, 40b Cowane Street, Stirling (2026)

15/01/2026

One of the most common things people say when they sit down with us at strategy sessions is this:

🗣️ “I know what to do… I just need to do it.”

And on the surface, that sounds pretty confident and self-aware. Almost half-solved…

But then we go deeper into conversation…

We talk about:
• what they’ve tried before
• how long results lasted
• where things broke down
• what their body is doing now
• what life actually looks like week to week

And almost every time, a pattern appears 👇

What they think they need to do next is completely backwards.

They’ll say things like:
❌ “I just need to be stricter.”
❌ “I just need to eat less.”
❌ “I need to train harder.”
❌ “I just need more discipline.”

But when we look at the evidence in their experience, results, stress levels, energy & consistency

those exact beliefs are usually the REASON they’re stuck.

They don’t need more pressure.
They need better structure

Focused effort
Less guesswork
Smaller, smarter adjustments based on data

Most people don’t fail because they aren’t “motivated” to change

They fail because they’re holding on to outdated rules, half-truths, and advice that ignores how their body has adapted over time 🚩

That’s why we offer strategy sessions

We never tell you to “try harder”…
We help you stop doing the wrong things with your time & effort

Here’s the feedback we get most:
“It’s like you’ve just described my entire life”
“Nobody’s ever explained it like that before”
“I wish I done this sooner”

Clarity beats willpower & effort every time

When you abandon your old beliefs and focus your effort on making meaningful adjustments- progress becomes easy 🙌

If you’re sick of guessing and hoping this time is different- DM the word STRATEGY and we’ll be happy to help 📥

13/01/2026

4 unconventional fat loss tips that work 🔥

12/01/2026

Most people think body transformation is hard because they’re missing “motivation”

Nope 👎

It’s hard because they’re usually guessing.

“Eat clean and exercise” will only work for so long until the body adapts… then you hit the dreaded plateau, get pi**ed off, fall off track and rebound 🔁

When you track your data, progress becomes simple 💯

Here’s what we see every single week at Shapesmart 👇

If you’re already training consistently ✅
And your body has stalled (and it will)
The answer is almost never “train harder”

More sessions. More sweat. More exhaustion.
That usually just adds stress- which isn’t great if you want to transform your physique

What actually WILL move the needle is a small nutrition adjustment:
✔️calories brought into alignment
✔️protein nudged up
✔️carbs redistributed
✔️recovery improved

Even with the exact same training, these changes will bring measurable results

If you aren’t training yet ❌
Nutrition is always the first priority because food drives energy, hormones, recovery and fat loss.

Even basic training will produce visible changes fast when nutrition is half-decent.

This is why we’re obsessed with data.

Calories
Macros
Training sessions
Performance trends

When you know your numbers, progress stops being confusing.

Adjustments become obvious
Decisions become clear
Results become predictable

Body transformation isn’t about punishing your body and how much you sweat 😰

It’s about knowing your data and making the right adjustments to allow your body to respond

We call it evidence-based progression and it’s how we’re able to guarantee results with every client we work with 🎯

We know our data points and what to change from over 13 years of experience (they don’t teach you that in PT school)

The human body is the most complex machine we know- so complex we still can’t replicate it

And yet most people think the solution is “just eat less and move more.” 🤯

It’s no wonder they get stuck…

If you want month-on-month progress- pay attention to your data 🫡

And if you’d like help to know exactly what to focus on and what to change to move progress fast- DM the word HELP 📥

04/01/2026

🚨 We’re upgrading EVERYTHING at Shapesmart Fitness 🚨

We’re making our program Smarter. More structured. More sustainable.

After 13 years in the industry, we know that most people don’t struggle due to lack of effort…
They struggle because their systems let them down.

We’ve seen the trends throughout the calendar year- every year- on it this month, off it the next. Life, holidays, family, socials…

Relying on “motivation” will only tide you over for 33% of the year being “on track” (50% if you’re really disciplined)

That’s just not good enough if you want to change your life

Our new system is built to keep our members on track 80% of the year (minimum) by REMOVING “motivation” and leaning on better structure

Doubling performance = doubling results 💯

Here’s what’s changing 👇

✔️ Structured training blocks
Designed to eliminate burnout and remove reliance on “motivation”. Short sprint blocks & frequent “fresh starts” where you’ll know exactly what you’re working on and why.

✔️ Team goals
Personal records won’t be accidental. Our members will all be working towards a new PRs every single month. Supporting, cheering and achieving together

✔️ Planned reset weeks
Time built in to reflect, recover, adjust and lower stress- to avoid burnout and ensure you’re ready for your next sprint block

✔️ The Shapesmart traffic light system
A simple, data-driven way to track performance, spot gaps early, and give extra support to those who need it most.

✔️ Monthly leaderboard
A fun way to reward & incentivise consistency, effort, and results

✔️ 12-week goal reviews
We zoom out, plan properly, break big goals down, and turn them into clear, actionable steps.

❌ Gone are the days of burnout
❌ Falling off track
❌ “All of nothing” thinking (it’s a trap) 🌀
❌ Relying on motivation or willpower

This new system is designed to plug the gaps where most programs fail and make progress feel calm, predictable, and most importantly- sustainable

Our old system worked incredibly well…
This will be a complete game changer 💯

Your results always fall to the level of your systems- they don’t rise to the level of your bursts of effort 🎯

02/01/2026

It’s January 2nd 2026. And if thinking about working with Shapesmart, here’s what you’re actually investing in 👇

You’re not hiring a coach.
You’re buying time, certainty, guidance, experience… and results.

Because at this stage, effort isn’t your problem.
You’ve already proven you can try

What you don’t have is a system that removes the guesswork

When you work with Shapesmart, you’re buying back time:
✔️Time you’d normally waste second-guessing food choices, workouts, and whether you’re “doing enough.”
✔️Time lost hopping between fitness plans, apps and diets
✔️We compress years of trial-and-error into a clear path that actually pushes results forward

You’re buying certainty:
✔️Certainty that what you’re doing is the right thing for your body, your lifestyle, and your stage of life.
✔️No more wondering why it worked once but not now. No more hoping this time will be different.

You’re buying guidance:
No generic advice. Not motivation quotes.
✔️Real-time coaching, feedback, and adjustments

You’re buying experience:
✔️Over a decade of coaching.
✔️Thousands of people who once said “I’ve tried everything.”
✔️Patterns we’ve seen, mistakes we help you avoid, and shortcuts that only come from doing this at a high level for a long time.

And ultimately… you’re buying results.
Not just weight loss.
But confidence, clarity, consistency, and control.
Results that don’t disappear the moment “motivation” drops

Most people are looking to make meaningful change in their lives at this time of year- the support you have will determine the outcome of your efforts

Our advice- Don’t make 2026 just another attempt. Commit to something that’ll hold you accountable inside and outside of the gym. Fitness classes won’t cut it, diets will always rebound

If you’re looking for real transformation, shapesmart is your best bet 💯

31/12/2025

As 2025 comes to a close, we just want to say this first… thank you 🤝
This has been our busiest year ever and without question, our most impactful.

Our members are the backbone of our operation and without you, all of the amazing transformers that have happened this year wouldn’t have been possible 🧡

Thank you for showing up, supporting each other and helping build the safe space Shapesmart is known for

In 2025 🎯
✔️We helped 250+ people improve their health, confidence, and quality of life
✔️We saw the best results we’ve ever delivered
✔️Our new weight training programme launched and is filling up steadily
✔️Group training is almost at capacity
✔️And thanks to an incredible team and support system, the gym has never felt more calm or aligned

… Also the best boy, ghost made his debut 🐶🐾

2025 wasn’t about pushing harder
It was about Slowing down, gathering data and building new support systems…

Which brings us to 2026 👀

This year is about amplification.
We’re getting loud and pushing hard 🔥

What’s coming:
1️⃣ Brand new systems designed to eliminate motivation, enhance results and the overall member experience

2️⃣The official launch of our online program after 12 months of real-world testing (yes, it actually takes that long to do it right)

3️⃣The ability to help THOUSANDS more people, without sacrificing quality or support

4️⃣A full social Callander with activities, challenges and days/nights out to make it fun and build on our community support

5️⃣And launching early February … Open Gym!
Personalised programmes delivered online, Solo training in our private gym & full coaching structure & accountability…
at a fraction of the cost of traditional PT

2026 is about scale, structure, and sustainability.

To every member, past or present - thank you for being part of the journey. We appreciate you beyond words 🥺

To those joining us next year- you’re joining at the perfect t time! Prepare to have a mind blowing experience with mind blowing results 🔥

To those still on the fence… check out or results, reviews and video testimonials- you can’t “fail”

Have an amazing New Year everyone 🎉
We can’t wait for what’s ahead.

15/12/2025

Most people think success comes from getting it right first time 🤔

It doesn’t.

It comes from the willingness to keep going when things don’t work straight away.

It takes a lot to get started- you fight off the apprehension, fear, self doubt, limiting beliefs

Only to get stuck:
Trying the wrong diet.
Following advice that wasn’t right for your body.
Stopping… starting… doubting yourself… then trying again just to repeat the cycle 🔁

It’s not fun but it IS vital data 📈

Because every misstep teaches you something.
Every false start narrows the path.
Every “this didn’t work” brings you closer to what will (if you let it)

Here’s what we know after 4,000+ successful transformations:
The people who succeed aren’t the most disciplined or motivated- nope, they don’t have a magical advantage…
They’re the ones who struggled and never gave up

They kept showing up.
They kept learning.
They kept believing it was possible

And in truth, they stayed stuck for long enough to get completely pi**ed off and realise they needed a different approach

All of those wrong turns, bad experiences and disappointment led our most successful clients straight to us 🤝

Shapesmart EXISTS for people who’ve “tried everything”. We’ve proven time and time again that we can deliver results to ANYONE who’s willing enough to do the work 🎯

If you’re reading this- still trying… still questioning… still searching for something that will click and get you the results you’ve been looking for…

It’s a sign you’re getting closer to the right path.

Now heres the “map” you’ve been missing 👇

We’re opening up 10 early bird spots on our January transformation program for new intakes

It’s a 90 day program that’ll force you to raise your standards, do the work and change your life with results that last 💯

You’ll be part of a “case study” so we expect exceptional results (we’ll show you how)

You can train with us in person or online

And we’re even offering an early bird discount for those who sign up before January 😲

If you’re even slightly interested, drop us a DM with the word “CASE STUDY” and we’ll send the details 📥

Spaces will go fast!

13/12/2025

My first online client taught me what real coaching was 🥺

Back in 2021, I posted a raw backstory on Facebook.
No offer.
No program.

It went wild- 1.6k reactions & hundreds of comments… And one woman asked to book a chat

I didn’t have an online program to offer. She basically created her own on the call. she didn’t want macros or workouts… She wanted support to climb out of a life she was drowning in

She’d been through things most people hide: a painful past, broken confidence, years of trying to hold herself together.
She had a PT but she didn’t have the emotional support to actually change her life.

So we had a call every week.
Not to talk macros or training…

To talk about her. Her boundaries. Her fears. Her belief in herself.

I set her small challenges weekly based on what was happening in her life- nothing fancy.
But each one helped her reclaim a piece of herself she had lost

And before long, things started to change.

🔥 She started hitting PBs in the gym
(Her PT wondered what was going on??)

🔥 She said yes to a date she was terrified of
(She’s happily married to him now with kids)

🔥 She faced her fear of driving after past trauma
(She passed her test shortly after we finished.)

🔥And yes, she got the body transformation after feeling stuck

Life changing results.

None of that came from a meal plan or motivation.
It came from someone recognising the parts of her she had buried and holding her to that standard

That’s what most people miss

Real coaching isn’t just reps & nutrition…
It’s rebuilding the identity & belief underneath.

Looking back now, I understand why she trusted me. I had gone through my own challenges and had helped thousands of people with results already

But she wasn’t hiring a trainer.
She was hiring safety, clarity, and a way out of who she no longer wanted to be.

Great coaches have lived experience and that experience became the foundation of how I see coaching today

I’ve seen 1000’s of dramatic transformations
This is the one I’m most proud of- and it had nothing to do with “fitness” 🏋️‍♂️

If you don’t believe results are possible for you- find a coach who will 🤝

02/12/2025

I’ve failed at multiple things, multiple times.
Business. Ideas. Habits. Training goals. Personal stuff… Still haven’t won the lottery 🙄

You name it, I’ve made an arse of it at some point

But here’s what it has taught me…

Failure isn’t an end point.
It’s a time to readjust.
It’s how you get feedback you couldn’t have learned any other way.

Failure is VITAL. 💯
It opens doors you weren’t looking at…
And shuts the ones you were never meant to walk through 🚪

It’s the same in body transformation..

You will slip.
You will lose momentum.
You will have weeks where nothing goes to plan.

Not because you “can’t stick to anything.”
Just that failing is PART of the process.

Every missed workout…
Every weekend you went off plan…
Every “restart Monday”…
Every time you felt disappointed in yourself…

ALL of it teaches you something.
It shows you what you need next or what’s missing…
All of it moves you closer to the version of you who DOES get results

The REAL problem isn’t failing.
It’s quitting after you fail.
It’s telling yourself the story that “this is just how I am.” 😤

It’s not.
You’re just missing a piece of the puzzle 🧩
… Or maybe you NEED to burn out before you’re pushed to ask for the right support

If you’ve been trying on your own and feel like you’re failing over and over…
You’re exactly the kind of person I specialise in helping.

And it always starts with looking at what hasn’t worked for you

By highlighting weak points, you can double down until they become your strengths

FEEDBACK, not failure

If you’re ready to stop starting over- let’s chat 💬

We’ll take your “failures”…
And turn them into the catalyst that finally gets you results

27/11/2025

We’ll never be the cheapest gym in town 💰 ❌ And there’s a good reason for it…

We’re not trying to overcrowd by packing in thousands of members. We’re not trying to compete with budget gyms, classes or bootcamps

Because “cheap” usually comes at a cost- and in fitness, the cost is usually your results…

Either the program under-delivers or you don’t take it seriously enough to follow the plan (because “it was cheap anyway” and who cares 👎 )

At Shapesmart, we do things differently:

✅We keep our groups small so you’re coached properly.

✅We personalise your plan so you actually see progress.

✅We focus on long-term sustainable transformation, not quick fixes

✅And we support you every step of the way so you’re never left guessing.

That’s why we’ll never be the cheapest.
But we’ll always offer the best value.
We’ll always get you the best result.

The clients who come to us aren’t looking for a bargain

They’ve already tried the “cheap” options…

Now they’re serious. They’re ready to invest in themselves and their results 💪

They show up differently, commit, actually stick it out

They’re looking for real change.
They want structure, guidance, accountability and a proven system that delivers real results.

And that’s what they get because it’s what we specialise in 💯

If you want a gym where you’re left to figure things out alone, there are plenty of options.

If you want the “cheaper” coach who doesn’t quite get it, we can make a few recommendations

If you want long term results you can see and feel, a community that supports you, and coaches who actually care about your results…

you know where to find us 🎯

P.S- Our prices are increasing by 20% for anyone joining AFTER January 31st 2026. If you’ve been sitting on the fence about joining, now is the time

24/11/2025

🎄 How to Drop a Size Before Christmas 🎄
Without starving yourself, smashing hours of cardio, or “being good” 24/7

Most people go into December with the mindset of “I’ll start in January.”

But if you actually want to feel better now, look leaner in your clothes, and head into Christmas with confidence, here’s exactly what to focus on over the next few weeks 👇

1️⃣ Stabilise Your Calories (don’t slash them)

The biggest mistake I see people make is that they drop calories too low.
It tanks your energy, slows your metabolism, and leads to binge-eating.
Instead, aim for consistent, balanced meals: protein, fibre, whole foods.
If you’ve been undereating, simply eating enough will flatten your stomach and improve energy fast.

2️⃣ Protein Every Meal

This keeps you fuller, controls cravings, and stabilises blood sugar- which means no more mid-afternoon snack-attacks.
Aim for 25–35g per meal. You’ll feel the difference within days.

3️⃣ Resistance Train 2–3x Per Week

You don’t need brutal cardio.
You need structured resistance training that actually tells your body to tighten up and burn fat.
Most people who lift weights consistently for even 2 weeks feel “firmer” in their clothes.

4️⃣ Walk More (the secret fat-loss weapon)

Aim for 7–10k steps per day.
This alone can help you drop a size because it burns calories without increasing hunger

5️⃣ Cut the “mindless extras” not the meals

Cut the nibbles.
These add hundreds of calories without you noticing.
Reducing these makes a huge difference. This is not “dieting”. You’ll be eating ENOUGH and cutting the “boredom grazing”

🎁 Want to drop a size before Christmas with actual coaching, structure and accountability?

If you’re ready to commit to our January transformation program, we’ll train you completely FREE in December!

DM “DECEMBER” and I’ll send over the details 💬

13/11/2025

Every week I hear it from prospective clients… “I just feel bloated all the time”😩

Here’s what I tell them- Bloating isn’t random. It’s usually a warning signal

And when you understand why it’s happening, you can put things in place to fix it 🙌

Here are the 4 most common reasons I see people feeling bloated:

1️⃣ You’re eating too fast ⚡️
When you rush meals you swallow excess air and it has to go somewhere. Trapped air expands in the stomach and intestines giving you that tight, uncomfortable feeling.

Digestion starts in the mouth. If you barely chew, the body has to work harder to break food down, which can lead to fermentation and gas further down the gut.

2️⃣ Your gut struggles with certain carbs 🥦
A lot of “healthy” foods like broccoli, cauliflower, beans, onions, apples and even some protein bars contain FODMAPs.
Some people don’t digest these well in the small intestine, so they reach the large intestine where gut bacteria ferment them and produce gas.

That gas causes pressure, distension and sometimes cramping.

Everyone has a different tolerance so it’s about identifying which ones trigger you (broccoli is a big one)

3️⃣ Low digestive enzymes or gut bacteria imbalance 🧬
Your digestive system relies on enzymes to break down proteins, fats and carbs properly.

If enzyme activity is low or your gut bacteria are out of balance from stress or poor diet, food isn’t fully digested before it moves through the gut.

This leads to more fermentation, gas and inflammation.

Supporting gut health with fibre and fermented foods can make a big difference.

4️⃣ Fluid and electrolyte imbalance 💧
When hydration or sodium levels are low, the body can retain water which can make your stomach feel puffy.

Aim for 2–3L of water daily and add electrolytes to support fluid balance and digestion.

⚠️ Bloating isn’t “just part of getting older.”
It’s feedback from your gut.
You don’t need to live with it.
You just need to understand it.
And once you do, you can fix it 💪

Save this if bloating has been getting the better of you recently 🔥

Shapesmart- Fitness & Nutrition Coaching

15/01/2026

13/01/2026

12/01/2026

04/01/2026

02/01/2026

31/12/2025

15/12/2025

13/12/2025

02/12/2025

27/11/2025

24/11/2025

13/11/2025

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Monday	6am - 9pm
Tuesday	6am - 9pm
Wednesday	6am - 9pm
Thursday	6am - 9pm
Friday	6am - 9pm
Saturday	6am - 9pm
Sunday	6am - 12pm