Shaina Falcone Fitness

Home
Canada
Hubbards, NS
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.

04/01/2026

If you’ve put off starting a strength training program because you’re nervous about getting hurt, or you don’t know where to start…

I got you

Strength training can be intimidating for women

and we know from the stats that only a small percentage of women strength train regularly 😭

I’m on a mission to change that

The key to success is knowing when to increase your weight, and knowing alternatives to jumping right to the next dumbbell

I’m demoing here with a lateral raise but we can find options that work for you with most exercises

I know you want to get stronger

My program is here to help

Whether you’re a beginner or someone who just needs a program to commit to, my online membership will help you safely build muscle

If you’d like to try it for free, message me to get a free week or comment free below

03/31/2026

“I’m not doing any differently but now that I’m over 40, I’m gaining weight and I don’t like it”

I hear this all the time

There is so much misinformation about what to do on social media

Women end up confused & overwhelmed 🤯

Let’s cut through the noise!

If weight loss is your goal, you need to adjust your nutrition and get into a caloric deficit

This doesn’t have to be a restrictive diet.

Often it’s tweaking what/how much you’re eating and improving your prep and planning skills

Next up! Strength training is a must for women over 40. 💪

It builds, muscle, strength, improves metabolism and builds body confidence

You do need to figure out your sleep (I did a whole post on this recently so please check that for more advice).

Getting overall more steps in will also help.

I know this is overwhelming and I am here to help

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

03/30/2026

There is a lot of not great advice out there on social media for women 🤯

Especially women over 40

Things you don’t need to do:

ONE:
spend money on an influencer’s cortisol program. If you are concerned about your cortisol levels, talk to an actual doctor.

TWO
buy “detox” teas and supplements. Your liver and kidneys rid your body of waste on their own.

If you want to “detox” naturally, eat more high fibre foods to help create a healthy digestive system and reduce alcohol (which the body does treat like a toxin)

THREE:
Do “fat burning exercises”. That’s not a thing. If you want to lose fat, you need to be in a caloric deficit.

Things that will help you feel better in perimenopause:

- strength training 2-4 times a week
- drinking more water and less alcohol
- doing what you need to do to get enough sleep every night (I have a post on this)
- eat high fibre foods regularly
- eat a source of high quality protein at every meal
- do some cardio for your ❤️

Some might say that’s a boring list, but it’s what works

You deserve to feel good in your body but you also deserve not to be fed BS

You can do this

I’m here to help!

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

Address

Hubbards, NS

Website

http://shainafalconefitness.com/

Alerts

Be the first to know and let us send you an email when Shaina Falcone Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Shaina Falcone Fitness:

Shortcuts

Want your practice to be the top-listed Clinic in Hubbards?