Shaina Falcone Fitness

Shaina Falcone Fitness Get stronger with me! I help women commit to 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.

06/08/2026

If you don’t hate me a little bit by the end of our set, your intensity might not be high enough to trigger muscle building 😬

If you want to actually get stronger and change your body composition, you need to build muscle

To build muscle, you need to get close to failure in your sets (in under 30 reps)

This can look like:
✔️your speed slows down on your last few reps
✔️it’s harder to complete the movement
✔️your heart rate rises 😅
✔️you feel like you could only do 2 or 3 more reps
✔️you start to hate your trainer 😬

Intensity matters when it comes to muscle building

And remember: muscle is the CHEAT CODE to aging well!!!

Want some help building muscle from home?

Head to my bio for a free program to get you started 💪

- Shaina

06/07/2026

Waking up at 3 AM wide awake? It might not just be your hormones. 🧠💤

While perimenopause shifts things, our evening habits often add fuel to the fire, impacting our sleep 😫

Here is what’s really happening:

🍷 That evening glass of wine: Disrupts your deep REM sleep.

🍫 Late-night snacking: Tells your body to digest, not rest.

📱 In-bed scrolling: Fools your brain into thinking it’s daytime.

⭐️We know the science, but habits are hard to break.

Which one of these is still your biggest vice? Let us know in the comments. ⬇️

PS: Reminder: You have a lot in your control. We hope these practical tips help you get a better sleep.

Let us know if you want more!

Here to support this amazing community of strong women!

Dibbs & Shaina 💪💪

Your metabolism isn’t broken But there’s a high chance you are under muscled Building muscle is going to✔️make fat loss ...
06/04/2026

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
✔️strengthen your bones
✔️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

06/03/2026

Most women don’t strength train

Maybe some are scared of getting bulky
Maybe some are scared of getting hurt
Maybe some think they can’t do hard things

The thing is, life is much harder when you don’t strength train

It’s harder when you can’t do the things you want to do because you lack strength and power

It’s really hard when you start to age and your bones are weak and fragile

Strength training IS hard

BUT it gives you a body that that’s strong & healthy & powerful 💥

You can do this

And I’m here if you need help along the way

06/02/2026

If you want to get stronger, focus on these two things:

1) Your effort. To build muscle you need to train close to failure. Think challenging but not impossible.

You can do this with light or heavy weights but you’ll get the best results in under 30 reps.

2) Consistency. Keep showing up! Sporadic workouts lead to sporadic results. Show up to your strength workouts 2-4 times a week.

Effort + consistency will get you the strong body you want so that you can live the life you want to live

You got this!

-Shaina

“I don’t know what’s going on with my body! Ever since I’ve turned 40, things have changed and I don’t know what to do” ...
05/28/2026

“I don’t know what’s going on with my body! Ever since I’ve turned 40, things have changed and I don’t know what to do”

I hear a variation of this from women all the time

There is so much misinformation about women’s health on social media

Women end up confused & overwhelmed 🤯

Let’s cut through the noise!

If you want to feel healthier, more comfortable in your body and less tired

Focus on:

✔️Nutrition: tweaking what/how much you’re eating and improving your prep and planning skills can make a HUGE impact

✔️Exercise: Strength training is a must for women over 40. 💪

It builds strong muscle, strong bones, improves metabolism and improves body confidence

✔️Sleep! You do need to figure out your sleep (I did a whole post on this recently so please check that for more advice). It may involve a combo of talking to your Dr and changing lifestyle habits.

I know this is all overwhelming.

I am here to help.

Send me a DM if you’re interested in my online fitness program or nutrition coaching 💜

- Shaina

05/27/2026

Fun fact: I used to work at a garden centre while I went to university, and I saw A LOT of people come in injured because they loved to garden, but didn’t do regular exercise

When I say that strength training prepares you to do hard things in real life, this is what I’m talking about!

You’re hurting yourself for two main reasons:

1) Your body isn’t used to all that lifting, twisting and pulling
2) You don’t take enough breaks and do too much for too long because you just want to get it done

What can help?

✔️Strength training 2-4 times a week!
✔️Pilates & mobility to mobilize the spine
✔️Doing your gardening in small chunks rather than all at once

I want you to have a beautiful garden but I don’t want you yo wreck your body in the process ☺️🌺

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Hubbards, NS

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