Shaina Falcone Fitness

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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.

02/23/2026

Had so much fun with this last Monday we’re doing it again today 🤣

Any questions ⬇️😀?

02/20/2026

The perimenopausal rage is real 🤣

And yes, regular workouts help

My training goals right now are to build strong muscles, strong bones and to not lose my fking mind

And to get enough happy hormones flowing so that the sound of my husband snoring doesn’t send me over the edge 🤭

If you need a fitness program designed to help midlife women not lose your minds

Come join me on my app!

- Shaina

02/19/2026

While it’s true that the only way to lose weight is through a caloric deficit

Staying in a caloric deficit during the menopause transition can be challenging

it is ABSOLUTELY possible

But pretending that it’s easy peasy is doing a disservice to women who feel really frustrated during this time in their lives

During perimenopause a few things make staying in a caloric deficit harder:
- sleep disruptions
- being busy with work and family obligations
- Hormonal shifts that may worsen anxiety and mood

I prefer to start with building muscle and focusing on getting stronger and healthier first

You will need to make some changes to your nutrition and your daily movement

Planning and prepping will be key

But you can do this and this is exactly what I help women with as a coach!

Reach out if you’re feeling stuck and want some guidance

02/18/2026

Make sure you get the results you’re looking for!

Intensity matters much more than “the burn” 🔥

If you want to get stronger and build muscle, you need to take your lifts close to failure.

What does that look and feel like?

✔️Your speed will slow down. Your last rep will be much slower than your first rep.

✔️It will be harder to perform the movement. By the end of your set, you want to feel like you can only perform 2-3 more reps

✔️Your heart rate will probably get high!

✔️0n an intensity scale it will feel likely like an 8/9 out of 10

You will likely say some choice words and make some scrunchie faces

You can do this with lighter or heavier weights as long as you check all the boxes above ⬆️

But do not forget: intensity matters AND you can do hard things!!!!!

If you want a home workout program that is designed to help women over 40 get stronger and more powerful

Come on in, my friend!

Comment FREE to get a free week to try it out

02/16/2026

Did I miss any?! 😂

Let me know in the comments

02/15/2026

If you’re stuck in a mid winter workout slump and need a little pep talk…

Start back slowly with small goals

Know that the first few workouts back will suck!!!

But when you get past the suckiness, your body will start to crave regular exercise again

I wish I had a magic motivation pill for you but I don’t

What will help the most is planning

Schedule your workouts like important meetings

You can get back in the swing of things and you can do hard things

And I’m here to cheer you on 💜

02/14/2026

Give yourself the gift of saying FU to misinformation this Valentine’s Day 💘

Loving yourself means understanding what things will *actually* help you become healthier and stronger

and what things are not worth your time, money or energy

And if you’re not sure what is worth the hype and what’s not, I’m here to help 💜

02/13/2026

Strong abs are built when we have a spine that moves well

Which is why I build mobility work into all my ab workouts

The bonus is that you get strong abs and a spine that’s not stiff and tight

I love a quick ab workout I can add on to a strength or cardio session

and I’ve got a ton of 15 minute ab workouts like this one on the SFF app

I’ve also got an entire freaking program, The 5 Week Core Reset devoted to helping you build strong abs and a mobile spine

You can try all of it for free in my SFF 7 day free trial. Comment trial and I’ll send you the link ⬇️

02/11/2026

Think one strength workout a week doesn’t count? Think again!

Most people are simply not moving enough. So let’s celebrate ANY time you can show up for a workout.

Here’s what the research says about how much volume you need to get benefits:

✔️2-3 hard sets per muscle group per week can improve strength.
✔️ these sets need to be taken close to failure

This could look like:
- 1 or 2 full body strength workouts a week
- 1 upper body strength workout and one lower body workout a week

Yes, you’ll get the best results if you do 2-4 strength workouts a week

BUT 1-2 strength workouts are still more beneficial than zero strength workouts a week!

In my online workout program I usually program 3 hard sets per muscle group in every strength workout.

That way, if you can only fit in 1-2 workouts a week, you’re still getting stronger!

Questions? Ask me in the comments.

Address

Hubbards, NS

Website

http://shainafalconefitness.com/

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