Shaina Falcone Fitness

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Canada
Hubbards, NS
Shaina Falcone Fitness

Get stronger with me! I help women create a consistent workout routine & level up their health. Ready to feel strong and energized? Let’s do this together!

I help women get stronger, feel confident and become more energetic. Learn more at shainafalconefitness.com! I'm a certified Personal Trainer, Pilates instructor, and Healthy Eating Coach. I create fun and effective workouts + help women make healthy eating a lifestyle. My fitness program helps you gain strength and improve full body mobility through strength training, cardio, and Pilates workouts for all fitness levels. I offer an online membership program and fitness app, as well as in person sessions. A Stott Pilates Certified Pilates and a Can Fit Pro Certified Trainer, I have been working in the fitness industry since 2002 and I love it! I am also the proud momma of two busy boys and I know how hard it can be to squeeze in time for yourself. I am here to help you find time where you can de-stress, have fun and become a healthier you. Every workout is a chance to feel stronger and more confident.

03/26/2026

I’m not here for the snatched waist girlies

I am here for the women who want to spend this one life we get becoming stronger 💪

Taking up space

Feeling confident in our bodies because we can do amazing things

My workouts are challenging

We work hard for a few seconds so that the rest of our life feels easier

We CAN do hard things

And I have free home workouts ready for any woman who’s on a mission to get stronger (they are in my profile, you can grab them there)

Allons-y mes amies!

03/25/2026

We can do better than handfuls of bran flakes when it comes to adding more fibre to our diets 🤣

Most women need more fibre, so if you wondering if I’m talking to you, I am

I’m embracing my Italian roots 🇮🇹 with this salad:

- the base is cooked farro (I cook mine in chicken broth for better flavour)
- add chopped cherry tomatoes 🍅, chopped parsley, chopped bell peppers🫑, chopped cucumbers, chopped green onions and one clove of crushed garlic
- zest a lemon and add the zest
- then squeeze in all the juice from that same lemon 🍋
- douse it all in olive oil… be liberal with it
- sea salt & pepper join the party

The BEST PART - add roasted chickpeas right before serving (otherwise they mushy)

You could also add feta and olives (yum)

Let me know if you have questions and let me know if you try it!

03/24/2026

“I don’t want to strength train because I don’t want to get bulky”

I hear it all the time

And you’re allowed to feel how you feel

But know that the benefits of strength training are too important to pass up

Especially if you’re a woman over 40

Regular strength training will:

•Give you more energy
•Improve your body composition (think more muscle & less fat)
•Reduce your risk of osteoporosis
•Reduce joint aches & pains
• Improve your self confidence
• Improve your insulin sensitivity
• Turn you into someone no one wants to mess with 💪

If you are ready to say hell, no to the skeletal Hollywood standards for women’s bodies, you are in the right place

Let’s get stronger together

03/23/2026

What’s stopping you from strength training regularly?

❌Most women are not strength training on a regular basis

Reasons cited are
lack of time,
intimidation from men at gyms,
fear of getting hurt or doing it wrong

Well, my ladies, you don’t need hours of time or even a gym

You can get stronger from home, with dumbbells you feel comfortable starting with

And you can even have a supportive coach and a community of supportive women cheering you on

This is what I have created in my app

because I want to reduce the barriers that stop women from getting stronger & healthier

You learn how to choose weights that feel right for your body, how to lift with proper form, and how to tell if you’re over doing it

All with 30 minute workouts you can do from home

If this type of program resonates with you,
let’s connect

Comment FREE below and I’ll send you some free workouts you can try at home, no strings attached

Let’s get you stronger!!!

03/22/2026

Unhinged rant about sleep & perimenopause… and an owl 🦉

But!

If you actually work on all the lifestyle things (I did a post recently that touched on all of them)

Your sleep in perimenopause WILL improve

You may benefit also from MHT (hormone therapy). Talk to your doctor.

But sometimes you do all that and a freaking loud owl wakes you up

So right now it’s owl 1, me 0 🤣

What’s your sleep like in perimenopause?

03/19/2026

Your metabolism isn’t broken

But there’s a high chance you are under muscled

Building muscle is going to
✔️make fat loss easier
✔️improve your metabolic health
✔️give you more energy
✔️make you healthier
✔️help you feel strong & confident

Before you do a crazy detox or cleanse or buy a hokey supplement to “fix” your metabolism,

try strength training consistently on a regular basis

It will make perimenopause so much easier and dare I say you may even start to love your body & how it feels

If you’re not sure where to start, my friend this is what I do!!!!

Comment START below and I’ll send you 3 free workouts to get you stronger today

03/18/2026

“Achy joints is just what women have to deal with in perimenopause”

I hear this all the time and NO WE DON’T

Frozen shoulder, achy elbows, back pain… all of this is common in perimenopause

But it does not have to be your new normal

A combination of strength training + mobility training can help you feel stronger, more in control of your body, and less achy

My program is a combo of 30 minute strength training workouts with 15 minute mobility trainings you can do from home

When you actually isolate, load, and rotate your joints, you unlock the stiffness that was holding you back

You don’t have to accept aches and pains

If you’re interested in trying the program, let’s connect

DM me program, comment PROGRAM or head to my bio to get started

- Shaina

03/17/2026

That “toned” look you’re after… that’s muscle 💪

It’s time to stop flinging weights around and using momentum

➡️and switch to a workout that that actually loads your muscles close to failure

You need different dumbbells to train lower body and upper body

That means you’re not combining biceps and legs in one combo move using the same weight

Instead do focused, targeted lifts that use an appropriate load for each muscle group

Because if you don’t take your lifts close to failure, you’re not building new muscle tissue

If you are ready for a program that was designed by a personal trainer to help you become your strongest self

Let’s get started

⬇️Comment FREE and I’ll send you my free 3 day challenge ⬇️

3 workouts that give you focused strength training and mobility training

03/15/2026

From now on, this is just going to be a train for workout program 🤣

My 13 year old and I are obsessed with the Amazing Race Canada and in 6 years he’ll be old enough to audition with me

I’ll be 54 so I can’t get lax on my training!!

The good thing is that regular strength and mobility training will keep me strong and mobile

What are your movement goals?

If you need a home workout program designed to help you build muscle and strength at ANY age

I got you!

Check out my app (link in bio or send me a DM)

03/13/2026

You don’t need a special low impact program to lower your cortisol

All exercise helps reduce stress and improve the body’s stress response

In fact, an intense strength training workout can actually help build stress resilience

You can workout first thing in the morning if that’s the time that works best for you

Most women don’t work out consistently

Most women don’t strength train consistently

And that is far more damaging to your health

We need fewer barriers

You are not breakable

Let’s go get freaking strong together 💪

Address

Hubbards, NS

Website

http://shainafalconefitness.com/

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