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Alia Aurora | SHAPABLE

@aliashapable

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👉🏻 Follow for more female fitness tips

When you take your supplements matters just as much as taking them.

Here’s the simple breakdown you can follow:

Morning: Vitamin D, B12, Iron
With meals: Omega 3, Probiotics, Berberine
Evening: Magnesium, Zinc
Whenever: Creatine, Protein powder, Vitamin C

No need to over complicate it! by @aliashapable

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15 hours ago

If your calves are also “still waiting,” you’re in good company 😂

Arms and shoulders often change in a few months. That’s partly because they’re smaller, and partly because you see them in the mirror every day. Glutes and legs take longer or more of hard work to really show. Feels long, right?!

And the worst part? The muscle you use every time you take a step needs the most extra effort to grow 😭 Yep that’s your claves!

Don’t take this table too literal, no one is the same and it’s always the long game that wins! 💪🏻 by @aliashapable

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17 hours ago

Don’t forget how much your everyday food can give you too!

Here’s what each one actually helps with:

Creatine: supports strength, power and muscle performance. You’ll naturally find it in foods like red meat and fish.

Electrolytes: help with hydration, fluid balance and normal muscle function. Think sodium, potassium and magnesium from foods and drinks.

Omega-3: supports heart and brain health and may help with recovery. Oily fish is one of the best sources.

Vitamin C: supports your immune system, collagen production and helps your body absorb iron.

Calcium: important for strong bones and teeth, but also helps your muscles and nerves work properly.

Zinc: supports your immune system, recovery and normal body function.

Food first doesn’t mean supplements are bad. It just means knowing what you’re already getting before adding more.

Keep it simple, build the basics, and get stronger from there. 🧡 by @aliashapable

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19 hours ago

👉🏻 Follow for more fitness tips

Here’s my honest tier ranking for glute exercises:

Donkey kicks with a band — the burn feels real but the resistance is too small to build anything.

Sumo deadlift — people think this is a glute exercise. It’s not really. It hits your inner thighs and lower body more than your glutes.

Cable pull through — looks like it should work. But there’s barely any load on the glute. The muscle just isn’t doing enough.

Glute kickbacks — great isolation. But it can be hard to go heavy here and takes a while to get used to the movement.

Bulgarian split squat — one of the best. Deep stretch, high glute activation. Get your stance right and this one delivers every time.

Smith machine squat — works well but only if you can get low enough for your glutes to touch the floor. If your quads take over, this one won’t do much for you.

Romanian deadlift — big stretch, goes heavy, glutes are working the whole time. A staple for a reason.

Hyperextension — great stretch and a strong squeeze at the top. Only downside is it’s hard to add load over time.

Hip thrust — nothing beats it. Most glute activation of any exercise. Easy to add weight. If you only do one exercise for glutes, make it this. by @aliashapable

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2 days ago

Your body gives you clues. Most people just ignore them. 👇

Energy crashing every day?
If you’re constantly skipping breakfast and then struggling with hunger and energy later, try starting the day with a balanced meal containing protein, carbs and some healthy fats.

Hair suddenly shedding more than usual?
Iron deficiency — particularly low iron stores can contribute to hair shedding, especially in women. But hair loss can have many causes, so persistent shedding is worth investigating rather than blindly supplementing iron.

Acne that won’t clear?
Constantly touching your face can transfer oil, dirt and bacteria and irritate already inflamed skin. It’s not the only cause of acne, but keeping your hands off your face can help.

Eyes always looking tired?
Get outside. Morning daylight helps regulate your circadian rhythm, supporting better sleep, energy and alertness during the day.

Skin looking dull?
Check your sleep. Poor sleep can affect skin recovery, hydration and your overall appearance.

Belly fat not going anywhere?
Don’t forget what you drink. Coffees, juices, smoothies, alcohol and other drinks can add hundreds of calories without making you very full.

Small daily habits add up. by @aliashapable

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2 days ago

Comment NUTRITION and I’ll send you my FREE nutrition guide 🧡

Would you have guessed these calories correctly?

Some foods can be much higher or lower in calories than they look. And that’s why guessing your intake can get tricky very quickly.

You don’t need to be scared of higher-calorie foods.

You just need to understand what you’re eating, how much you’re having and how it fits into the rest of your day.

Knowing the numbers gives you more choice, not less. by @aliashapable

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2 days ago

👉🏻 Comment “TRACKING” for my free tracking guide

The formula is simple. Take your bodyweight in kg and multiply by 22 for your calorie target, then by 2 for your daily protein in grams. Protein stays high no matter what, it’s what keeps your muscle intact and keeps you full while you’re in a deficit.

For the third macro it comes down to preference. If you train hard and need fuel, go higher carb 2!; multiply your bodyweight by 2.5 for carbs and fill the rest with fats.

If you struggle with hunger and want to feel fuller for longer, go higher fat and multiply by 0.8 for fats and fill the rest with carbs.

Neither is wrong, it just depends on how your body feels best.

70kg is used as an example so just swap that number out for your own bodyweight and the formula does the rest. 🙌🏻 by @aliashapable

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3 days ago

7 nutrients women run low on, and the signs they leave behind:

Calcium → tingling, cramps, weaker bones
Vitamin d → bone pain, heavy legs on the stairs
Potassium → weakness, cramps, palpitations
Iodine → feeling cold, tired, dry skin and hair
Zinc → slow healing, hair shedding, food tasting flat
Iron → craving ice, pale eyelids, out of breath doing nothing
Magnesium → twitching, tremors, heart flutters

A lot of these overlap, and plenty have other causes too. So if a few sound familiar, don’t guess and start buying supplements. Book a blood test and find out what’s actually going on.

Save this for your next GP appointment and send it to the friend who’s always tired 🫶 by @aliashapable

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3 days ago

Follow for more simple health and fat-loss tips for women 🧡

Insulin resistance isn’t something you can spot from one symptom alone.

But if you’re already working on it, the basics matter more than most people think.

Regular movement, enough protein and fibre, strength training, better sleep and managing stress can all support better blood sugar control over time.

You don’t need to change everything overnight.

Start with a few habits you can actually repeat, and if you’re worried about insulin resistance, get it properly checked rather than trying to diagnose it from symptoms alone. 🧡 by @aliashapable

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3 days ago

Most people ruin their deficit with snacks. Not because they eat badly. But because they pick the wrong ones.

These are the snacks that actually work for fat loss. High protein, filling, and won’t blow your calories.

Which one is your favourite?

👇🏻 Number 1 is in the comments! by @aliashapable

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4 days ago

Uluwatu fun with the gang 🌴
Back when we were celebrating my loves birthday 🧡 by @aliashapable

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4 days ago

Comment TRACKING and I’ll send you my FREE tracking guide 🧡

You don’t need to live on protein shakes to get enough protein.

A few solid protein choices across the day can add up faster than you think.

Then build the rest of your meals around carbs, healthy fats, fruit and veg so your diet actually feels balanced and enjoyable.

The best diet isn’t the most complicated one.

It’s the one that helps you hit your goals and that you can keep doing consistently. by @aliashapable

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4 days ago