What are the opening hours?

Monday 05:00 - 20:00 Tuesday 05:00 - 20:00 Wednesday 05:00 - 20:00 Thursday 05:00 - 20:00 Friday 05:00 - 20:00 Saturday 06:00 - 14:00 Sunday 09:00 - 12:00

Body Harmony Gym

Home
South Africa
Shelly Beach
Body Harmony Gym

With a branch in Port Shepstone and another in Shelly Beach, Body Harmony Gym is the preferred health and fitness centre on the Kwazulu Natal south coast.
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• Fully air-conditioned
• Saunas
• Electronic cardiovascular equipment
• Daily classes taibo, zumba, toning etc
• Private hygienic upmarket facility
• Coffee and internet lounge incorporating wifi technology
• Ample free safe parking
• Group training room
• Free weight training
• Selectorized machinery
• Supplement counter
• Assessment room
• Open 7 days a week
• Kids plays area
• Personal training

18/09/2026

🍓 BERRY & YOGHURT CUPS 🫐
Looking for a quick, healthy snack that’s perfect before or after the gym? Try these delicious Berry & Yoghurt Cups! 💪
Ingredients:

🥛 1 cup Greek yoghurt
🍓 ½ cup mixed berries
🌱 1 tbsp chia seeds
🥜 1 tbsp chopped nuts
🍯 Drizzle of honey

Method:
Simply layer all the ingredients in a small container, refrigerate and enjoy! 😋

Easy, nutritious and packed with protein, fibre and goodness. ❤️

📱067 361 0511
📍Shop 30, The Sentinel, 786 Marine Drive, Shelly Beach

16/09/2026

🔥 FAT LOSS: WHY CALORIES MATTER

Fat loss isn’t about starving yourself or cutting out all your favourite foods. It comes down to energy balance — the relationship between the calories you eat and the calories your body uses.
As a general starting point, average daily calorie needs are often around:

👩 Women: ±2,000 calories/day
👨 Men: ±2,500 calories/day

For fat loss, many people aim for a moderate deficit of around 300–500 calories per day. That could mean roughly 1,500–1,700 calories for some women and 2,000–2,200 calories for some men — but these are not universal targets.

Your ideal intake depends on factors such as age, height, weight, activity level, muscle mass and training routine. 💪

The goal isn't simply to eat less — it's to fuel your body with nutritious foods, get enough protein, stay active and create sustainable habits. 🥗🔥

Ready to work towards your goals? Let’s get moving at Body Harmony Gym!
📱067 361 0511
📍Shop 30, The Sentinel, 786 Marine Drive, Shelly Beach

11/09/2026

🔥 Get comfortable being uncomfortable. 🔥

Real growth happens outside your comfort zone. Every extra rep, every heavy set, and every step forward brings you closer to your goals. Push past your limits today and show up for yourself! 💪🏋️‍♂️

At Body Harmony Gym, we’re here to support every step of your fitness journey. Grab that bar, embrace the grind, and make today count.

Ready to level up? Join us in the gym today and let’s work towards your goals together!💥
📱067 361 0511
📍Shop 30, The Sentinel, 786 Marine Drive, Shelly Beach

09/09/2026

Need a healthy snack that tastes like a treat? 🥜

Try these delicious No-Bake Peanut Butter Protein Balls – packed with oats, protein, chia seeds and peanut butter for the perfect pre- or post-workout bite.

Ingredients:

1 cup rolled oats
½ cup peanut butter
⅓ cup protein powder
2 tbsp honey
2 tbsp milk
1 tbsp chia seeds

Optional: dark chocolate chips

Method: Mix everything together, roll into balls and refrigerate for 30 minutes.

05/09/2026

🔥 WANT TO BURN MORE CALORIES WITHOUT SPENDING HOURS IN THE GYM? 💪

You don’t always need a longer workout — you need to make your workout more effective! Try these simple tips:

🏃 Increase the intensity: Add short bursts of faster movement, heavier resistance or incline walking.

⏱️ Keep rest periods shorter: Reduce unnecessary downtime between exercises while still allowing enough recovery to maintain good form.

💪 Use compound exercises: Squats, lunges, rows and presses work multiple muscle groups at once.

🔄 Try circuits: Move from one exercise to the next with minimal rest to keep your heart rate elevated.

🚶 Finish with movement: Add a brisk 10–15 minute walk after your workout to increase your overall activity.

Remember: quality beats quantity! Focus on good technique, consistency and gradually challenging yourself. 🔥

04/09/2026

🍲 Lean Beef & Vegetable Stir-Fry

Approx. 430 kcal | 40g protein

Ingredients – 1 serving

150g lean beef strips/mince
200g mixed vegetables
100g cooked rice
1 tbsp reduced-sodium soy sauce
1 tsp sesame oil
Garlic and ginger
Chilli flakes

Method:
Brown the beef, add garlic and ginger, then stir-fry the vegetables. Add soy sauce and chilli. Serve with rice.

Lower-calorie option: Replace half the rice with cauliflower rice or extra vegetables.

27/08/2026

🍫 Healthy High-Protein Bars

A simple no-bake protein bar that’s great for a pre- or post-workout snack.
Ingredients:

1 cup rolled oats
½ cup vanilla or chocolate protein powder
½ cup natural peanut butter
¼ cup honey or maple syrup
¼ cup low-fat Greek yoghurt
2–4 tbsp milk, as needed
1 tbsp chia seeds
1 tsp vanilla essence

Optional: dark chocolate chips or chopped nuts

Method:
Add the oats, protein powder and chia seeds to a bowl.
Mix in the peanut butter, honey, Greek yoghurt and vanilla.
Add milk 1 tablespoon at a time until you have a thick, sticky mixture.
Press firmly into a lined loaf tin or container.
Refrigerate for 1–2 hours until firm.
Cut into bars and store in the fridge.

💪 Tip: For a lower-calorie version, use less honey and peanut butter, and add a little extra Greek yoghurt or milk to maintain the texture.

Perfect for: breakfast on the go, a post-workout snack, or when you need a protein boost between meals.

25/08/2026

🏋️‍♀️ HOW TO KNOW WHEN IT’S TIME TO INCREASE YOUR WEIGHTS 💪

Here are a few signs you may be ready!

✅ You can complete all your reps with good form
✅ You’re reaching the top of your rep range comfortably
✅ The last few reps no longer feel challenging
✅ You’ve been using the same weight for several weeks

💡 Our tip: Increase your weight gradually. A small increase with good technique is far better than lifting too heavy and compromising your form.

Remember: Progress isn’t about lifting the heaviest weight—it’s about becoming stronger, safely and consistently.

📍Shop 30, The Sentinel, 786 Marine Drive, Shelly Beach
📱067 361 0511

21/08/2026

Craving something sweet but still want to hit your protein goals? 🍫💪

Try this High-Protein Chocolate Mousse — creamy, delicious and made with simple ingredients!

🥚 4 pre-boiled & peeled eggs
🍫 3 tbsp cocoa powder + extra
🥛 2 tbsp milk
🍯 ¼ cup honey
🌿 Mint to garnish

Method:
1️⃣ Add the eggs, honey, cocoa powder and milk to a tall jug or bowl.
2️⃣ Blend until completely smooth and creamy.
3️⃣ Spoon into serving glasses or bowls.
4️⃣ Garnish with mint and enjoy!

💡 Top Tip: Leave it in the fridge overnight for the ultimate mousse texture! 😍

A sweet treat that helps you stay on track. Train smart. Eat smart. Feel strong. 🏋️‍♀️

20/08/2026

💪 STOP CHASING SWEAT — START CHASING STRENGTH!

Sweating more doesn’t necessarily mean you’ve had a better workout. Sweat is simply your body’s way of cooling itself down — it’s not a direct measure of calories burned, fat loss or workout quality.

Instead, focus on progressive overload: gradually increasing your weights, reps or resistance while maintaining good form. That’s how you challenge your muscles, build strength and create lasting progress. 🔥

Train smarter. Get stronger. Keep progressing. 💪

Address

Shop 30, The Sentinel, 786 Marine Drive
Shelly Beach
4265

Opening Hours

Monday	05:00 - 20:00
Tuesday	05:00 - 20:00
Wednesday	05:00 - 20:00
Thursday	05:00 - 20:00
Friday	05:00 - 20:00
Saturday	06:00 - 14:00
Sunday	09:00 - 12:00

Website

http://www.bodyharmonyonline.co.za/

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