Fitness With Shakira

🌺 In the spirit of Frida Kahlo… be bold, be resilient and embrace who you are.

This August with so much going on keep it simple instead of trying to do everything! These four foundations will help keep you feeling your best.

💜 1. Build every meal around protein and fibre
Support your energy, muscles and gut health by asking yourself:
“Where’s my protein? Where’s my fibre?”

🚶🏾‍♀️ 2. Walk every day
Even if it’s only 10 minutes. It all counts.

😴 3. Aim for at least 7 hours of sleep
Your body recovers, repairs and resets while you sleep. It’s one of the best investments you can make in your health.

💪 4. Build strength into your day
Remember, strength isn’t only built during your workouts. Try:
✔️ Squatting before sitting on the toilet.
✔️ Standing on one leg while brushing your teeth.
✔️ Carrying your shopping instead of making two trips.
✔️ Taking the stairs whenever you can.

Ready to smash August? Let’s go 💪🏾🔥
You know your girl loves a post workout selfie in the changing rooms 😂
Shak.😘

Massive THANK YOU to the ladies that have been taking part in 🎓 Shak’s Summer School these last two weeks. One more week of school before I break for my summer holiday 💃🏽
Details in bio.

One thing that’s come up time and time again in class is…
“Shak, I didn’t realise improving my health could start with something so simple.”

In a world full of mixed messages, conflicting advice and information overload… let’s get back to basics, so I will be sharing lots of my basic top tips over the summer.

☀️ One of my favourite health and wellbeing hacks? Get more natural daylight throughout the day. Regular exposure to natural light can help to:

🌞 Support your body’s natural sleep-wake cycle, helping you sleep better at night- an essential for us Menopause Queens 😝

😊 Boost your mood & energy

⚡ Improve focus and productivity, especially when you step outside in the morning.

🚶🏾‍♀️ Encourage you to because when you’re outside, you’re naturally more likely to walk, breathe deeply and take a break from your screen.

Sometimes, the best health advice isn’t about adding more. It’s about reconnecting with the simple habits our bodies were designed for.

That’s exactly what we’ve been exploring in Shak’s Summer School with practical, evidence-based education that helps you understand why the basics matter and how small daily habits can have a big impact on your health. Because when you understand your body, you’re far more likely to look after it.

What’s one way you could get an extra 10 minutes of natural daylight into your day this week/weekend?
Shak.😘

Ready to win the week ahead… no matter how busy life gets?
3 simple daily habits that take just a few minutes, but can make a big difference. Try them this week and thank me later!

💧 1. Cold water first thing in the morning
Before you reach for your phone, splash your face with cold water or wash your hands with 30–60 seconds of cool water.
This simple habit can help you feel more alert and is a great way to gently signal to your body to shift into a calmer, more regulated state. Starting your day with a moment of calm can help you feel more grounded before the day’s demands take over.

☕ 2. Hydrate before caffeine
After several hours of sleep, your body wakes up slightly dehydrated. Drink a large glass of water before your morning tea or coffee to support hydration, energy and concentration, especially important during these warmer summer days.
**Top tip leave a glass or bottle of water by your bed side from the night before so no excuses!**

🚶🏾‍♀️ 3. Get your steps in before 12pm
Whether it’s a 10-minute walk after breakfast or a longer stroll, getting outside earlier in the day helps you avoid the hottest temperatures, boosts your mood and makes it much more likely you’ll hit your movement goal before life gets busy.

Remember health and wellbeing isn’t built through one big change, it’s built through small habits you repeat consistently.

🎓 That’s exactly why I created Shak’s Summer School. Because women’s health should have been part of the curriculum. From understanding stress and hormones to improving sleep, nutrition and strength, each class is designed to give you practical tools you can start using straight away.

📚 Classes are running throughout July and August,I’d love you to join.

Which of these three habits are you going to try this week? Let me know in the comments. 👇🏾
Shak.😘

P.s And yes I do love my post gym selfies 😂

Schools are out but…🎓 Shak’s Summer School is in full swing. Massive Thank You to the ladies I had in classes last week 💜

Over the past 15 years of helping Women navigate stress, hormones, fitness, and overall wellbeing, one common theme keeps coming up: We were simply never taught how our own bodies work. I’m here to change that.

This isn’t about rigid rules or overwhelming theory. It’s about practical education that empowers you to make clearer, more informed decisions for your health.

Across 5 live, interactive classes we are diving deep into everything you need to understand your body, skyrocket your energy, and build sustainable strength this summer. Choose 1 class, a few or all the choice is yours.

Here is what you can expect:
✔ Practical tools you can actually use daily
✔ Honest conversations with zero fluff
✔ Simple shifts that yield massive impacts
✔ Support, structure, and accountability from a community that gets it

Let’s make this the summer you stop guessing, stop feeling overwhelmed, and start truly understanding your body.
Are you ready?
Shak. 😘
(Early Bird is now over, instalment options available for bundle and VIP packages)



https://www.fitnesswithshakira.co.uk/whatsnew

If you know, you know… 🙌🏾
When your repeat prescription goes through AND every part of your HRT is actually in stock.
I’m asked all the time what I think about HRT. For me personally, it has been an absolute game changer. But… it’s not a magic wand. It can be an incredibly powerful tool if your symptoms are affecting your quality of life, but it works best alongside the foundations:

💤 Prioritising sleep
💜 Managing stress
🏋🏾‍♀️ Regular movement and strength training
💧 Staying hydrated
🥗 Nourishing your body with good nutrition
YOU still have to put the work in.

Here’s what my HRT has helped me with…
✨ Oestrogen
• Helped lift the brain fog so I could think more clearly.
• Improved my energy levels so I felt more like myself again.
• Helped stabilise my mood and reduced the emotional ups and downs I was experiencing.

💪🏾 Testosterone
• Increased my motivation and drive.
• Helped me regain and maintain strength in the gym after it up and disappeared
• Brought my low libido back

🌸 Vaginal Estriol
• Improved vaginal comfort and dryness.
• Made intimacy much more comfortable.
• Helped improve day-to-day bladder and urinary comfort.

🩷 Progesterone (via my Mirena coil)
• Gave me the progesterone protection I needed alongside oestrogen.
• Helped improve the quality of my sleep.
• Gave me one less thing to worry about by simplifying my HRT routine.

This post isn’t medical advice, it’s simply my personal experience. Do your own research and ask to speak to a GP with a particular interest in menopause, this can make a huge difference.

If you’re feeling overwhelmed by Perimenopause feel free to drop me a DM to see how I can support you.
Have you found HRT to be a game changer, or are you still deciding what’s right for you? I’d love to hear your experience in the comments.
Menopause is inevitable suffering is optional.
Shak.😘