Shape by Shayna

Shape by Shayna helping individuals shape their bodies and minds to feel empowered for the better

19/08/2026

I could not and WILL not live in a world without bread… or, well, carbs. Do not fear the carbohydrate.

Carbs = fuel
Fuel = better training
Better training + enough food + consistency = a pretty bloody good environment for building muscle and that bootaaaay!

You do not need to break up with bread because you have fitness goals.

Personally, I would like strong glutes AND a sandwich.

Eat your carbs. Lift your weights. Live your life.

This is your sign to stop fearing carbs. I had plenty of donuts to grow

DM me GROW for coaching that includes not loving out of fear of the donut!

Client Spotlight: I couldn’t be more proud of being part of Shania’s first chapter in joining the gym. 

She’s increased...
09/07/2026

Client Spotlight: I couldn’t be more proud of being part of Shania’s first chapter in joining the gym. 

She’s increased her confidence, understanding of why protein intake is important. She is getting stronger and loving her body for what she does and feeling slay in her clothes. On top of that growing dat bootay too. Guuurl, so proud! 

In her own words: “Shayna is absolutely incredible! I can’t recommend her enough. From day one she’s been so supportive, motivating, and genuinely cares about my goals. Her sessions are challenging in the best way, perfectly tailored to what I need, and she pushes me to do my best while keeping workouts fun and rewarding. Her energy is unmatched always positive, encouraging, and she knows exactly when to hype you up or keep you accountable. Since training with her, I’ve seen real changes in my shape and glute gains way more progress than I ever got training alone. It even fits perfectly around my busy work schedule, and I’ve learned how important rest and recovery are too. She’s helped me build not just strength, but so much more confidence and a better mindset. If you want a PT who knows her stuff, actually listens, and makes you look forward to training Shayna is the one. She is the best PT ever and I’m so thankful for her so much and she has been my ride to die. She has been here since day 1 when i joined the gym and till now i love her so much,.”

21/05/2026

I said what I said 🤝

Stop following a copy paste superset pdf when you haven’t nailed what your body needs.
Stop chasing a pump when you can’t even engage to lift the weight.

Booties aren’t build by being a sheep.

I don’t need to tell you I love what I do but damn Frankie, who got the waterfalls going 🥹 Thank you for always doing yo...
04/05/2026

I don’t need to tell you I love what I do but damn Frankie, who got the waterfalls going 🥹

Thank you for always doing your Bulgarian Split Squats and never skipping them… 🫣

04/03/2026

Are you at a desk all day? Your shoulders feel tight, cranky, or unstable, chances are you’re missing a few key things: mobility, control, and strength through range.

A few of my go-to’s 👇🏼

Thread the Needle – opens up the thoracic spine and shoulders so you can actually move overhead without compensating through your neck and lower back.

Banded Rear Delt Pull Aparts – because your rear delts and upper back deserve attention too. Strong posterior shoulders = better posture and happier joints.

Dead Hang → Active Hang (flexion + extension) – decompress the spine, strengthen the shoulders, and build real control through the scapula.

Mobility without strength is just temporary flexibility.
Strength without mobility is a fast track to moving like a robot.

Train both. Your joints will thank you.

👇🏼 Save this for your next upper body day

And if you are still unsure where to start DM me to chat your health and fitness goals

06/02/2026

POV: I’m not just any personal trainer, I’m a cool personal trainer!! 💁🏼‍♀️

I don’t just count your reps, how you feel every session matters, how your growth occurs matters.

It’s not just weightloss.
It’s not just strength.

DM me “SHAPE” if you’re looking for support - F2F and online coaching available

04/02/2026

BULGARIAN SPLIT SQUATS ARE THE GOAT 🐐
And I’ll die on this hill

Not because they’re “fun” (they’re not)
Not because they’re aesthetic (they hurt)
But because they WORK

• unilateral strength = balanced glutes
• huge time under tension
• core + hip stability
• carryover to literally everything you lift

And here’s the part most people miss 👇
If you walk into a set thinking “this sucks” you’ve already capped your output.

Your brain believes what you tell it.
So when you label an exercise as awful, hard, or something to avoid…
you train with hesitation.
You rush reps.
You quit early.
You stay exactly where you are.

Hard things aren’t the problem.
The story you tell yourself about them is.

Bulgarian split squats don’t limit you
avoiding them does.

So set them up properly.
Load them appropriately.
Control your breath.
And stop negotiating with discomfort.

Growth doesn’t come from comfort.
It comes from showing up without the mental handbrake on 🔥

If you want glute growth, strong legs, and a nervous-system-aware approach that still pushes you - DM “GOAT” or hit the link in my bio.

Do the damn split squats 🍑
***y

Member of the Month: Vicky 🫶🏻✨From lung surgery to improved endurance and output with training. This isn’t about “bounci...
26/01/2026

Member of the Month: Vicky 🫶🏻✨

From lung surgery to improved endurance and output with training. This isn’t about “bouncing back.” This is about rebuilding trust with your body, showing up consistently, and proving to yourself that you’re capable of more than you think.

Vicky is training with intention and listening to her body through all the rehab she has done and now progressing to heavier loads, free weights, and barbells (not just machines).

Her cardiovascular capacity and overall stability have improved by miles - and it shows.

So proud of you. This is just the beginning 👏🔥

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