Shaina Falcone Fitness

09/24/2025

FREE HIP MOBILITY WORKSHOP October 15th!!
If you have stiff, tight hips, you won’t want to miss this. I will teach you how to unlock tight hips, with joint mobility training that goes beyond stretching and foam rolling to actually help you increase joint space and range of motion.
Where: Shatford Library, 7-8pm
This is free but you must register to save your spot!
Link to sign up is here:

Tight, stiff hips got you down? Join Personal Trainer & Mobility Practitioner Shaina Falcone for a mobility workshop that will teach you how to unlock tight hips. We will go beyond stretching and teach you true joint mobility so that you will be on your way to pain free hips. Please bring a yoga mat...

09/23/2025

I cannot do meals that aren’t both tasty and filling… no steamed broccoli and broiled chicken for me 😆

But I also don’t have time for elaborate weeknight meals. These all took less than an hour to prepare.

And yes, this what my kids eat too…😊

🍤 Monday: shrimp & veggie stir fry over brown rice ramen noodles (I used the peanut dressing recipe in the cookbook to make the sauce)

🌮 Tuesday: taco Tuesday! Corn tortillas, filled with ground beef, homemade guacamole, with peaches, tomatoes and red peppers… and of course cheese!! 🧀

🍗 Wednesday: air fryer roasted chicken with corn on the cob and a spinach, pear and cucumber salad. I made the dressing ahead and kept it in the fridge.

🍣 Thursday: salmon roasted with fresh herbs, Dijon mustard and real maple syrup, skin on smashed roasted potatoes, tomatoes and basil salad, and green beans steamed and then tossed with olive oil and nutritional yeast

🍔 Friday: ground pork burger on a whole wheat bun with a creamy yogurt cauliflower salad (scroll way down - I shared this salad recipe as a broccoli salad in an earlier post!)

I always try to make extras so I can have some lunch the next day but very often my husband eats the leftovers before I can get to them 😆

I hope I’ve given you some ideas for weekday meals!

🍎 If you want more 1:1 help to create a plan that helps YOU get on track with your nutrition,

DM me PLAN and let’s get started

09/22/2025

I get this question A LOT.

09/17/2025

Motivation is fleeting, but creating a habit is what really keeps you consistent.

09/14/2025

Taking a break from fitness content to share these lovely photos that captured for us. He is an extraordinary photographer who deserves a shoutout (he even got my 15 year old to smile!).

I loved sharing these moments with my sons. Being the mom of boys is a responsibility I do not take lightly.

Being strong & fit is important to me so I can be healthy & active with my boys.

But for me, it goes deeper than that.

I want my sons to see that their mom is strong and powerful, because I want to raise sons who respect and honour strong and powerful women.

Sons who will grow up to be young men who are empathetic, tolerant and kind.

Cheers to all the strong women out there trying to do the same.

09/08/2025

Yes, I eat waffles for breakfast and still hit my goals of building muscle and losing fat

Because when you eat a satisfying, high protein breakfast you don’t get hangry mid morning 😁

So when Sally from the office brings in muffins or donuts to the office you don’t eat 3 of them before lunch

Eating meals high in protein and fibre help you have better appetite regulation.
When you leave a meal feeling satisfied, you tend not to mindlessly snack.

It’s not always about eating less at your meals. ✔️Think more: more protein and more fibre.

I make these protein cottage cheese waffles most weekends and freeze them so I can easily reheat them during the week. I top them with high protein Greek yogurt and fruit.

The recipe is inside my Fall for Strength program, along with a ton of other high protein, fibre rich recipes.

It’s not too late to join the program.

DM me to get started