ShapeSpace

You are one step closer to a better you!

🩷

Week 1 - Day 1

.laura

Come join a fun aerobic bodyweight workout with ME at Casa Cara Resort, Parys, 29 JULY 2023 at 10:00 💪🏻

🌸Women ONLY
🌸 Kids are welcome!
🌸 You will need a gym mat, water, and lots of energy! 💃🏼
🌸 Prize for best dressed - time to bring out your inner gym Barbie!!
🌸 Price includes a feel good drink! 🍹💯

Limited space! ⚠️

Follow link to secure your spot⬇️⬇️⬇️

https://shapespace.co.za/product/barbie-workout-session/

P.S - Please leave your shyness at the door!! 😚

Feel free to contact me: 066 398 9803

Melissa De Bruin
Nadine Roux

Pilates Instructor Course Super Sale!! 🤩😱

With 50% off you have no excuse not to enrol with
✅✅

Step out of your shadows and into your light! 🌟

You are born to stand out! 💪🏻
studios

Let’s do some bench work!

You have to try this full body burner👍🔥🔥Bodyweight and bench only! 💪🏻

8 exercises 4 rounds

1️⃣30 x step overs
2️⃣15 x incline push-up (15 shoulder taps each side)
3️⃣40 x bench hop overs
4️⃣10 x dynamic step up
5️⃣20 x feet elevated mountain climbers (knee to elbow)
6️⃣15 x bench jumps
7️⃣10 x decline push-up
8️⃣15 x hip thrust with hamstring walks

Try it 💪🏼, tag, share and show some ❤️

Happy Wednesday 😃

Will it be easy…??? NO ❌

Will it be worth it??

ABSOLUTELY 🤩🤩🤩

So proud of this girl! 💯💯

✅Consistency
✅ Hard work
✅ Dedication
✅ Changed mindset

❤️ start to love yourself - work with what you have and make it better! 💪🏻💯

Wonder wat is in die boks 😁🤩🤔

The biggest challenge is to show up when your mind is making the best excuses! 💪🏻🌸

Show up and do it for yourself!🤩💕

Happy Friday!

💐Bloom Challenge Final💐

So proud of these girls!

This happens when you stop 🛑 focusing on the results and start focusing on your actions on how to get you the results you want! ✅✅

How did we do it ⤵️⤵️

🌸 through flexible dieting
🌸by counting calories
🌸 by moving more
🌸drinking water
🌸working out
🌸enjoying the food we love
🌸start to love yourself
🌸by taking action
🌸creating healthy habits

And to never give up❌❌ no matter how hard it was! 👏🏻🤗

Well done ladies💕

‘Dead last’ is way better than ‘did not start’ 💯

START today and keep going! 💃🏼💃🏼💃🏼

Tips on how to beat the BINGE! ❌❌❌

Indulging in a chocolate here and a night out there is NOT going to hinder your process OR make you gain weight, but BINGE EATING will!

Why❓❓❓
Because you are eating large amount of calories over a short period of time (… and eating way tooo much calories every second day!) putting you in a calorie maintenance/surplus!
😱😱
And these calories have no where else to go - accept to your hips… 🥺🥺

Nobody’s perfect! It’s all about indulging in moderation! ✅✅

Change your mindset:
‘I can’t have this I am on a diet’ to it’s OK I can have this chocolate tomorrow because I will make sure it fits into my daily calorie intake! 💯💯

When you restrict yourself, binge eating will happen! Because our body will crave want what we can’t have!

Happy Thursday 😃😃

❤️

Feeling unmotivated???

Well let me tell you stop 🛑 relying on motivation!!

Why?? ⬇️⬇️
Because - motivation comes and go! 🌬🌬🌬
Motivation is normally interrupted by EXCUSES and FADES steadily!

Your success will depend on
✅ your sacrifices - what are you willing to give up in order for you to reach your goal?
✅ consistency- showing up every single day!
✅ discipline - how much do you want it??? you have to tackle the work knowing it must be completed, regardless!

So if you’re going to rely on motivation, you will most likely not reach your goals, girl! 😞☹️❌

New week! New start! ✨✨✨

Beat the bloat!! ✅💪🏻

⬇️⬇️⬇️
Reasons why you should have a healthy gut and how to improve it! 📉💯💯

Gut health is vital to look and feel your best! 👀💃🏼

Gut health can assist with:
🔹a stronger immune system - less sickness, less comfort eating and less missing out on workouts!
🔹appetite control and boost your metabolism
🔹 ⬆️ your insulin sensitivity
🔹 ⬇️ bloat and more energy! 🏃🏼‍♀️

It’s easy to look after your gut 😃and it’s easy not to follow these steps and improve your gut! 🤦🏼‍♀️❌

Focus on how you feel after you incorporate some of these gut health improvements! 😃😃

We all have cellulite, GIRLS!
✌🏻✌🏻

There are a lot of misconceptions about cellulite, but it is completely normal to have cellulite! 💯💯

Hope this will help to set the record straight. 📊You cannot get rid ❌❌of your cellulite completely but here are some tips to help reduce the appearance of cellulite. ⬇️⬇️⬇️

What causes cellulite?
🎀Hormones
females tend to have more cellulite than men, due to the estrogen that increases the number of fat cells, especially in the legs, b***y and stomach area! Prolactin increases water retention which causes the appearance of cellulite to increase.

🎀Loss of skin thickness
As we get older our skin gets thinner and cellulite becomes more visible.

🎀Dietary and lifestyle
Smoking
🎀Consuming foods high in saturated fats and sugar
🎀Minimal physical activity
If you lose weight, will it help to get rid of the cellulite?🤔

Read more in comments⬇️⬇️

Small changes in your daily routine will result in great success! 💯💪🏻

One small change is already a step closer to your fitness/ weight loss goal.

💯 Happy Monday! 😀

Increasing your NEAT is one of the most easy and effective ways to help you achieve your weight/ fat loss goals💯✅✅ (besides your planned workouts and nutrition).

🔥🔥You can burn some calories without even doing too much! 😱💯

1️⃣ Do 10k steps daily.👣
2️⃣ Take the stairs unless it’s really necessary to use the lift.
3️⃣ Spend time with your kids and do activities with them. 👨‍👨‍👧
4️⃣ Stand when possible - you burn more calories by standing than sitting! 🧍🏼‍♀️❌🪑
5️⃣ Do daily chores 🧹🧼🪴🧺

Don’t fall back in your old habits!

There was a reason you started in the first place! 👏🏻✅

You can do it girl! 💯

Does this look familiar to you? ⬆️⬆️

You don’t have time to prep some meals ⏱and just grab something on the go... 🧁🧋not even realising the amount of calories there are in your 'quick meal' your about to eat?
❌❌
And you don't even feel guilty about it, because it’s lunch time and you are crazy hungry and need food ASAP!🤪🤨

Then⬇️⬇️⬇️

You eat in your calorie deficit (OR at least you think so)💭🤔 during the week, exercise, drink your water, restricting yourself with all the food you love, and when the weekend hits 💣 you have a small binge…

Making you feel
🤬mad and
☹️depressed

🤷🏼‍♀️and you give up instantly!

😕because you feel you messed it up big time, not realising that the muffin and smoothie you had during the week contains 📈way more calories than your small binge you had over the weekend.

Girl, you can't give up if you don't even know how bad it was! ❌🥺

🔶You have to change your mindset about how you think about food.
🔶You have to educate yourself on macros and calories.
🔶You can't restrict yourself
🔶You have to educate yourself/ get help from someone to teach you how
to make better food choices.

Do it…
for the love for yourself!! 💕

Stop doubting yourself 🔚
You are capable of so much more…
♥️

You won’t see any change

➡️ if you stay in your comfort zone
➡️ if you make excuses
➡️ if you think you can’t do it
➡️ if you’re too tired
➡️ if you continue with your old habits
➡️ if you keep on doubting yourself

With challenge you see change! 💕👏🏻

Believe in yourself!

Happy V-day♥️

Thank you Fizique !

Absolutely love it! 😍