Sculpt By Shai

Sculpt By Shai WOMEN'S HEALTH & FITNESS COACH
• Online Coaching • Personalised Meal Plans • Training Plans

Hey girly, gone off track this weekend? 🍔🥂It happens. You didn’t ruin your progress, you just lived your life ❤️To gain ...
30/08/2026

Hey girly, gone off track this weekend? 🍔🥂

It happens. You didn’t ruin your progress, you just lived your life ❤️

To gain 1kg of actual fat, you’d need roughly 7,700 calories above your maintenance, not one meal, not one night out.

That little scale jump you’re seeing today is mostly water, salt, and food weight, not fat gain.

PLEASE don’t punish yourself with extra cardio or restriction.
PLEASE don’t “start over”on Monday.

Just get back to your normal meals, move your body, and carry on.

Because progress isn’t lost from one off weekend ➡️ it’s built from what you do next sis ❤️

26/08/2026

Health & happiness radiating from the inside out for my girl poppy.goyne 🥹✨

I absolutely LOVE helping my girls transform their bodies, but the real magic for me is seeing what happens beyond the physical results.

🩷 Less anxiety around gym & food.
🩷 More confidence in themselves.
🩷 A consistent routine that makes them feel GOOD.
🩷 And realising they don’t have to miss out on dinners, weekends or their social life to get results.

So proud of you poppy.goyne and how far you’ve come 🥹

If you’re ready to build a better mindset, break the habits keeping you stuck + feel your best heading into summer… click the link in my bio 💌

EXACTLY what 130g of protein can look like growing your glutes + keeping your waist tight 🍑 P.S how hot is Rose If you’r...
24/08/2026

EXACTLY what 130g of protein can look like growing your glutes + keeping your waist tight 🍑

P.S how hot is Rose

If you’re always ravenous + overeating at night, look at how you’re starting your day 👀 Skipping breakfast can leave you playing catch-up with your hunger later.

Your coffee doesn’t need to disappear 👀 we build the little things you actually enjoy INTO the plan ☕️

Yes pasta 🍝 because building muscle requires FOOD, not surviving on salads.

The easiest way to hit your protein? Spread it across your day rather than trying to cram 60g into dinner!

Loaded fries while working towards your goals 🤌🏼 your meals can taste GOOD and still support your physique goals 👙

Choccy every day if you want it 🍫
When nothing is “off limits” food becomes a whole lot less complicated.

You don’t always need to eat less. You need to know how much to eat for YOUR goal.

Inside SBS we take the guesswork out of it for you, so you can focus on just doing the thing 🖤

3 snacks under 200 cals to save you from the 3pm munchies 🍫But girl, there’s nothing wrong with snacking 🍿The problem is...
19/08/2026

3 snacks under 200 cals to save you from the 3pm munchies 🍫

But girl, there’s nothing wrong with snacking 🍿

The problem isn’t the snacks, it’s having nothing on hand when the 3pm munchies hit, so you end up raiding the cupboard for whatever’s closest (and eating way more than you actually wanted)

Here are 3 snacks under 200 cals that’ll keep you satisfied till dinner (and taste delicious!)

Which one are you making first? 🤭

17/08/2026

PSA: fat loss was never about rice and chicken 🥺🥰

Grace Patterson came to us thinking that was the only way, bland meals, tuna and rice and eating the same boring plate every night and hoping for the best.

Now she has burgers, pizza & pastas most nights and getting results 🤌🏽
Because when you actually enjoy the food you eat, it makes it so much easier to stay consistent long term 🍔

For so many of my clients, the thought of what to eat each day can feel so overwhelming. When they start on a meal plan with food they actually enjoy, the food noise just disappears. The decision’s already made for you, so there’s no more back and forth in your head about it, you just eat, enjoy it, and get on with your day.

If you’re sick of eating your way through boring meals and overthinking what to eat each day, DM me “STRUCTURE” and let’s design a plan for you ❤️

Turns out happiness is mostly just a collection of really small things 🥹🖤Here are mine from this week →Starting my day w...
16/08/2026

Turns out happiness is mostly just a collection of really small things 🥹🖤
Here are mine from this week →

Starting my day with even 3 minutes for me changes the tone of my entire day 🧠
Amber Lyon everyone needs to read this book IMO

Do You Fu***ng Mind? By Alexis Fernandez-Preiksa always delivers 🎧
We already make 10,000 + decisions every day.
The more you can simplify, automate + create routines around the little things, the more brain space you have for the things that actually matter 💭

Morning light is one of the simplest ways to support your mood, energy + body clock ☀️

DROOLING 🥯

They make your ass look so good. That is all 🍑🤌🏼 SWT

A packet of FUNDAY Natural Sweets a day keeps the doctor away.
I don’t make the rules 🍭

Quite literally impossible to have a bad day when I come home to this little face 😭🐾

Be honest girl. do you find yourself snacking your way through the weekend? This is probably why 👇During the week you’re...
14/08/2026

Be honest girl. do you find yourself snacking your way through the weekend? This is probably why 👇

During the week you’re eating every 2-3 hours without even trying - work and routine do it for you. Weekend hits, that structure’s gone, and boredom fills the gap instead.

You’re not actually hungry, you’re just in the kitchen because there’s nothing else going on!!

BUT snacking isn’t the problem! It’s when it becomes mindless. Try these 3 tips this weekend 🍿

Structure doesn’t need to disappear just because it’s the weekend 💛

A peek behind the curtain 🤍I am SO lucky I get to do this for a living. Helping women change their relationship with the...
12/08/2026

A peek behind the curtain 🤍

I am SO lucky I get to do this for a living. Helping women change their relationship with their body and themselves? That never gets old to me 🥹

But there’s a side of it nobody really talks about and I think you deserve to know the person behind your check-ins is fully in it with you. Hard days and all.

As I always say, you get to choose your hard. And I would choose this every single day 🖤

11/08/2026

Bali or Melbourne, my mornings pretty much always look the same 🤍

Coffee, movement and work ☕️🧘🏽💻

I’ve learnt that I feel my best when I stop chasing the perfect routine and just come back to the little things that make me feel like me.

I honestly think consistency has less to do with where you are, and more to do with the routines you keep coming back to that fit your life 🤍

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