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RiSHAPE ANGELS | Women’s Performance

@rishapeangels

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💪🏻 Helping women train with purpose 🪽
🚀 Everyday • Hybrid • Bikini Athletes
🏋‍♀️ Stronger women • Fuller lives
⬇️ Start your RiSHAPE journey

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THE RULE OF THIRDS 🏆

Something I often remind my athletes of, especially during competition prep.

The journey isn't always going to feel amazing, and that's NORMAL.

🔥 1/3 of the time: You're feeling great! Motivated, strong, excited and seeing progress.

😐 1/3 of the time: You're feeling neutral. Nothing exciting, nothing terrible. You're simply showing up, following the plan and getting it done.

🥵 1/3 of the time: Things feel HARD. You're tired, frustrated, questioning yourself and wondering if it's all worth it.

And that's the reality of chasing big goals.

If everything feels easy all the time, you might not be challenging yourself enough.

But if you're constantly exhausted, miserable and struggling, something needs adjusting.

The goal isn't to feel amazing every day. It's to find a sustainable balance between challenging yourself, recovering and consistently showing up.

Progress isn't always a feeling. Sometimes it's simply doing what needs to be done. 💪

#RiSHAPEAngels #AthleteMindset #RuleOfThirds #CompetitionPrep #AthleteDevelopment

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💗 GIRL, ARE YOU ACTUALLY CHALLENGING YOURSELF?

You can be consistent with your training, show up every week, complete every exercise and STILL struggle to see the progress you're working towards.

And sometimes, it's not because you need to train more.

It's because your training isn't challenging you enough anymore.

If your goal is to get stronger, build muscle or change your physique, your body needs a reason to adapt.

That might mean lifting a little heavier, getting an extra rep, improving your technique or simply putting more intention into the exercises you're already doing.

But here's the important part. 👇

Training harder doesn't mean destroying yourself every session.

It's about finding that balance between challenging yourself, training with good technique and allowing your body to recover.

And that's where having a properly structured program makes such a difference.

Your training should progress as YOU progress. 💗

So next time you train, ask yourself:

Am I just completing my workout, or am I actually working towards improving?

Because those two things aren't always the same.

💌 DM "STRONG" to chat about personalised coaching.

#RiSHAPEAngels #EverydayAthlete #StrengthTrainingForWomen #WomensFitness #BuildStrength

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TRAINING HARDER, BUT NOT LOOKING DIFFERENT? 👀

You can be doing ALL the training and still not be getting the physical results you're working so hard for!

I recently had a call with a woman who does it ALL. Running, cycling, resistance & functional training... you name it! 💪

She's incredibly active, she's getting fitter, she's getting stronger, BUT she's not seeing the physical (aesthetic) changes she wants.

And here's the thing...

Doing MORE doesn't necessarily mean you're doing what's RIGHT for your goals.

Her training lacked structure and specific purpose. Her nutrition wasn't supporting her activity levels, protein intake was low, and recovery wasn't being prioritised.

Essentially, she was putting in ALL the effort, but some pretty important pieces of the puzzle were missing. 🧩

So what's the solution?

Not necessarily MORE training.

It's making sure we're doing the RIGHT amount of the RIGHT things.

✅ Training with structure and intention
✅ Prioritising the right type of resistance training
✅ Fueling adequately for performance AND body composition
✅ Getting sufficient protein
✅ Managing training volume and recovery

Because you can't expect your body to deliver the results you want when your training, nutrition and recovery aren't working together.

You don't always need to work harder. Sometimes you need to work SMARTER.

And that's exactly what good coaching should help you do.

If this sounds familiar, do not hesitate to pop us a DM and we can help create you a gameplan that will ensure you reach your actual goals.

#RiSHAPEANGELS #HybridAthlete #WomensFitness #StrengthTraining #BodyComposition

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From 6 weeks postpartum to 15KG DOWN, one year later… 🥹💗

Some transformations mean so much more than the number on the scale. And this one has a very special place in my heart. 🥹

A year ago, Dalena was just 6 weeks postpartum, navigating life as a mom of two while taking those first steps towards feeling strong, fit, and confident in her body again.

Fast forward ONE YEAR, and not only is she 15KG DOWN, but she’s back doing something she absolutely loves — swimming competitively again! 🏊‍♀️💗

We’ve kept things realistic and specific to HER goals.
3 x home workouts a week, swimming on alternate days, and strength programs designed to support her swimming performance.
We’ve also managed her nutrition and calories to allow for fat loss while still fuelling her training, recovery, and performance 💪🏻🏆

And the best part?
It’s not just about the 15kg lost!
It’s hearing her excitement about dropping dress sizes, fitting into smaller jeans, feeling stronger, and building such a healthy relationship with food, training, and her body again. 💗

This is what I love most about coaching!
Walking a journey with someone for an entire year, building that relationship, celebrating every little win, and watching their confidence grow 🥹

Dalena is genuinely one of the sweetest, most grateful people, and an incredible mom to her two little ones.
I couldn’t be prouder of her commitment and consistency!

And we’re not done yet!
We’re continuing to work towards bigger goals, getting stronger, fitter, and feeling even more confident in her body, both in and out of the pool!

15kg down, but SO much more gained! 🥹💪🏻💕

You don’t have to choose between being an amazing mom and making yourself a priority too.
You deserve to feel strong, confident, and happy in your own body. 💗

Your journey can start right where you are, just like hers did.

Ready to write your own transformation story?
Send me a DM with the word “READY”, and let’s chat! 🫶🏻

@rishapeangels
@riaandohne

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💛 BIKINI ATHLETES, ARE YOU TRAINING TO GROW OR JUST TRAINING TO GET TIRED?

Let's talk about something I see far too often.

More exercises. More sets. More training days. More cardio.

All because you believe that doing MORE automatically means getting BETTER results.

But here's the thing...

Just because you're doing more doesn't mean you're making more progress.

Especially when it comes to building a competitive bikini physique.

Your muscles don't grow simply because you're spending two hours in the gym or leaving every session absolutely exhausted.

They grow when you're training effectively, challenging yourself, getting stronger over time and giving your body enough food and recovery to actually improve.

And sometimes, adding more work can actually work against you.

Think about it. 👇

Are your weights improving? Is your technique getting better? Are you recovering between sessions? Are you seeing improvements in your physique? Or are you just constantly tired, sore and struggling to keep up?

Because there's a BIG difference between training hard and training effectively.

As natural bikini athletes, you need to be especially mindful of how you manage your training, nutrition and recovery.

You can't just keep adding more and expect your bodies to respond better.

The goal isn't to see how much training your body can survive. The goal is to find what helps your body grow.

And that's exactly why proper programing, individual adjustments and understanding your body's needs are so important.

💛 Train with purpose. Focus on progress. Give your body the opportunity to recover.

You don't need to destroy yourself in the gym to build an incredible physique.

You need to train SMARTER, not just HARDER.

✅️ Want a training programme designed around YOUR physique, recovery and competition goals?

DM us 'BIKINI' and let's chat about coaching.

#RiSHAPEAngels #BikiniAthlete #NaturalBikiniAthlete #BikiniPrep #MuscleGrowth

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Show up tired.
Show up unmotivated.
Show up when progress feels slow.
Show up when all you’ve got is 1%.

No one has a perfect journey. You just have to keep going.

Because when you keep showing up, day after day… eventually, the results don’t have a choice. 🤍

Consistency will take you places motivation never could. ❤️‍🔥

@rishapeangels

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RIGHT GOAL✅️ WRONG TIMING❌️

Four years ago, one of our bikini athletes started her prep journey with us. A few months in, she pulled out.

She was moving countries, navigating a busy social life, dealing with distractions, and ultimately wasn't in the right place to give prep what it required.

Fast forward four years.

She's married, settled, living a healthy lifestyle, and in a completely different season of life.

Now she's back. Same dream. Different mindset. Different circumstances. Right timing. 🔥

Here's something I wish more women understood...

Before committing to a bikini prep, ask yourself WHY you're doing it.

Are you chasing a genuine personal goal? Or are you trying to fill a void, prove something to someone, or escape something happening in your life?

And here's where it gets interesting...

Sometimes going through a divorce, heartbreak, or a difficult season is EXACTLY what pushes someone towards fitness. I've seen women pour themselves into training during their hardest moments and completely transform their lives.

So it's not necessarily about what you're going through. It's about how it affects your commitment.

Does your current season constantly pull you AWAY from your goals?

Or does having that goal give you PURPOSE, STRUCTURE and something positive to work towards?

Because life doesn't have to be perfect to start.

But you do need to be in a position where you can consistently honour the commitment you're making to yourself.

The right goal at the wrong time can become an unnecessary struggle.

And sometimes, waiting doesn't mean giving up. It means giving yourself a better opportunity to succeed. 💜

#RiSHAPEANGELS #BikiniAthlete #BikiniPrep #FitnessMindset #WomensFitness

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⚖️ CLIENT CHECK IN: STOP LETTING ONE WEIGH IN RUIN YOUR WEEK!

Your scale weight is NOT just body fat! 🤍

Your weight fluctuates DAILY because of⬇️

💧 Water intake & hydration
🧂 Sodium intake
🍚 Carbohydrates & glycogen
🍽️ Meal timing & digestion
🚽 Bowel movements & constipation
🩸 Hormones & menstrual cycle
😴 Sleep & recovery
😰 Stress & cortisol
🏋️‍♀️ Training inflammation & muscle soreness
💊 Medications & supplements
🍷 Alcohol
✈️ Travel & routine changes
⏰ Time of your weigh-in

Drink 1 litre of water before weighing yourself? That's approximately 1 kg added to the scale!

That is NOT 1 kg of body fat gained.

So why are you judging an entire week's progress by ONE Monday weigh-in?

Here's what I encourage my clients to do👇🏼

✅ Weigh daily, first thing in the morning, after using the bathroom, before food or water.

✅ Add your 7 weigh ins together and divide by 7.

✅ Compare WEEKLY AVERAGES to identify your actual weight trend.

We don't judge our weekly steps by Monday alone. Or our sleep by one night. So why do it with fat loss?

And remember, THE SCALE IS ONLY ONE MEASUREMENT OF PROGRESS!

We also look at photos, measurements, strength, energy, mood, recovery and overall performance.

Your weekly average helps us see the bigger picture, not one random fluctuation.

Detach your emotions from the scale. Focus on the TREND, not the NUMBER. ❤️

DM us "PROGRESS" if you're ready for a smarter approach to fat loss! 🤍

@rishapeangels

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Midday run ✌🏻🩷

@rishapeangels

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Ifbb World Champs - Athlete Update @jandidutoit

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👙🏆CHAMP, YOUR SHOW BODY WAS NEVER MEANT TO BE YOUR EVERYDAY BODY.

And I think this is something we need to talk about more often.

You spend months preparing for the stage. Watching your weight drop, your body change, your conditioning improve and your physique get closer to that show day goal.

Then the competition is over.

Suddenly, eating more food feels uncomfortable. Seeing the scale go up feels scary. Watching your body soften can make you feel like you're losing everything you worked so hard for.

But here's what I want you to understand. ❤️

You're not losing your progress. You're entering a different phase of it.

Your stage physique was the result of a very specific preparation process for a very specific day. It was never supposed to be your everyday standard.

Your body needs to recover. Your energy needs to return. Your training performance needs to improve. Your hormones, health and relationship with food need just as much attention as your physique did during prep.

And yes, that means accepting that your body WILL change.

But gaining weight doesn't automatically mean gaining excessive body fat. Eating more doesn't mean you've lost discipline. And no longer being stage lean certainly doesn't make you any less of an athlete.

The real challenge isn't just getting an athlete into incredible condition. It's helping her build a healthy, sustainable life beyond that condition.

That's why we believe the coaching journey doesn't end when you step off stage.

Because your health matters. Your happiness matters. Your relationship with your body matters.

And YOU matter far beyond the physique you bring to a competition. 💜

✨ You're still a bikini athlete, even when you're not stage lean.

And that season deserves just as much care and support as your competition prep.

💌 Preparing for your first show, planning your next season or struggling to navigate life after competing?

DM us 'BIKINI' and let's chat about how we can support you.

#RiSHAPEAngels #BikiniAthlete #NaturalBikiniAthlete #PostShowRecovery #BikiniCompetition

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What if the only thing that needed to change was the way you looked at it? 🩷

Same body. Same life. Same journey. Just a little more grace, a little less pressure, and a whole new perspective.

Sometimes the biggest transformation starts in your mindset. ✨

Save this for the days you need a reminder. 🫶🏻

@rishapeangels

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