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
09/10/2026
You don’t need expensive matching sets, fancy equipment, fat burning workouts or expensive equipment
You can get strong AF and most importantly, healthier, with two at home strength training workouts a week
And, you are stronger than you think you are
But if you do want to get stronger, my Fall strength program just started
Check out my stories for more info
You can do all the hard things
- Shaina
I see you. Saving workouts, hovering over the join now button program with every intention of starting that program today
But something holds you back
For many women it’s fear
Fear of getting hurt, fear of not being able to stick with it, fear of not seeing the changes you want to see
But trust me, I can tell you with confidence as a personal trainer for over 20 years, you can do this
I have women message me all the time that once they got over the hump of doing that first workout they feel so GOOD
They feel proud of themselves, and they feel stronger than they thought they were
And guess what? If you can’t workout 4 times a week… who cares?
Even 2 times a week can be life changing
On the other side of your fear is a version of you that feels so much better than the you who is sitting here reading this
You can do this
I’m here to help
- Shaina
I’m a 49 year old mom in perimenopause
I know I’m losing muscle every decade
So my goal is NOT about the number on the scale
💪It’s to build strong muscles and strong bones
In order to do that, I needed to change the way I was working out
Not because combo moves are bad or wrong…. because they won’t help me reach my goals
I need targeted, focused strength training workouts
If I use the same weight for lower and upper body and just slinging the weights around, I’m getting my heart rate up…but I won’t build significant muscle
And did I mention I’m a busy mom? 🤪
I need my workouts to be time efficient and effective (even personal trainers don’t have all day to workout)
The workouts I program for women in my app are the workouts I do myself 💪
We are getting stronger together
If you are ready for a program that was created for women over 35
That includes strength training and mobility training so you get stronger without getting stiffer
🍁 My Fall for Strength program just started and it’s not too late to join
See my stories for details or DM me READY
As a trainer who coaches women over 40,
I’ve seen it all
Frozen shoulder, tight hips, elbows that ache when you open a jar…
Joint pain is a common symptom many women suffer from in perimenopause
But wait. I have good news!!!
There are several things that MAY help:
1) Regular Joint Mobility training.
I’m not talking about yoga or stretching or Pilates. This is not foam rolling. I mean specific training that isolates, rotates and loads your joints.
2) Strength Training.
Stronger muscles and bones may help reduce inflammation and support joints.
3) Menopause Hormone Therapy.
Hormonal changes could be a contributing factor to perimenopausal joint pain, and while menopause hormone therapy isn’t prescribed specifically for joint pain, talk to your doctor to see if it can be helpful for you. It’s nit right for every woman, but it may help.
4) Making sure you’re getting enough sleep.
If you’re dealing with insomnia or broken sleep, you’ll likely feel it in your body.
All of these things work together to help you feel better
If you’re ready to start feeling healthier and stronger, I can help
My Fall for Strength Program starts today!!!
DM me or head to my stories to learn more!
09/04/2026
The workouts I did when I was younger don’t work for me work anymore
The biggest change I noticed in my 40s was the loss of muscle mass…
So just doing barre, Pilates and hiit weren’t cutting it for me anymore
Not because they are bad, but because they didn’t help me build muscle or greatly improve my joint mobility
Like many women in perimenopause, I experienced joint pain and stiffness in my hips, and barre made it worse
I needed a program that helped me build new muscle while also reducing joint stiffness
So I created my own 😁
And now my body feels better at 49 than it did at 29
This is the blueprint clients get inside my Fall for Strength program
✅ I planned out all your workouts for this 5 week fitness & nutrition challenge
✅You get a mix of strength training + mobility + Pilates
✅You can do it all from home, in under 40 minutes, with dumbbells and things you already have on hand
✅You all get a complete nutrition guide, nutrition coaching & healthy recipes
✔️We start September 6 ✔️
If this sounds like something you need,
DM me START
and I’ll send you the info to secure your spot!
- Shaina
Here’s the part you may not have thought about…
You might actually already be freaking strong
You might actually be able to lift heavier things than you thought
Heavy is a relative term; what’s heavy for me might not be for someone else
And don’t forget the science:
in order to build muscle, you need to get close to failure in under 30 reps
If you start with 3lb weights, eventually your body is going to adapt and you’ll he bored AF staying with those 3lb weights, making no progress
Sooooo
sorry not sorry that I think you could become a complete bad ass that has muscles and strength and can lift heavy things in real life with no help
I think that could be you
If it is (or if you want it to be), stick around
- Shaina
09/02/2026
Fall Pilates classes are open for registration! This in-person class is a mix of Pilates and mobility work; perfect for anyone who is looking to build core strength and improve spinal mobility.
Sign up here
The truth that fitness influencers won’t tell you ⬇️
Exercise is oversold as a fat loss tool.
You can’t scroll for more than two seconds on this app without seeing nonsense like:
“Do this move to slim your arms”
“This one ab move will flatten your belly”
And friends, it’s all BS
If you actually want to lose fat you need to be ready and willing to make some nutrition changes
Exercise is AMAZING for getting us stronger and healthier and that’s why I love it
But if fat loss is a goal of yours you need to address your nutrition
If you’re interested in a program that helps you get stronger AND improve your nutrition skills, you may be interested in my 5 week Fall for Strength program
We start September 6 and the price goes up tonight
Head to my stories for more info
- Shaina
If I wasn’t following a clear program, I don’t think I’d be able to get the results that I have
My workouts are all around 30 minutes, and they are planned to maximize strength, improve mobility, and avoid overtraining
The end result is strength without pain or injury
If your workout plan is just trying random workouts *hoping* that they help you get stronger and feel more confident in your body…
Dont not be surprised when you don’t see the results you want
✔️If you have a specific goal of getting stronger, having more energy, really loving your body
👏Then you need a specific plan to follow
💪 This is exactly why I created my Fall for Strength program.
Because you deserve fall be in love with your body and how strong you are and have a clear plan to get there
This 5 week program is a mix of strength training, mobility training, Pilates…
PLUS nutrition and lifestyle coaching
😄Annnd it’s on sale for one more day with early bird pricing (price goes up tomorrow)
We start September 6
Comment FALL to to learn more ⬇️