Empower Yourself Fitness

Empower Yourself Fitness


Shane is amazing!! I wasn't sure how virtual nutrition would work but I decided to give it a shot. She was a great support system, accountability partner and coach. I appreciated the constant contact with advice, suggestions or just to check in. She gave me the tools that enabled me to find the strength I had within (and reminding me to be patient during the times I thought nothing would work). I feel completely equipped to continue this journey of healthy, clean eating. Thank you Shane.... love you, stay well and I'll keep in touch. 💗💗

Private consultation and training in small groups or individually in the areas of nutrition and fitness. Shane has over 20 years of experience as a fitness and nutrition professional.

She is certified in both personal training and group fitness, and is a Registered Dietitian. She has been teaching, training, and consulting in the metro-west area for over 20 years, with regular classes and a loyal following. Clients range in age from children, where she is currently running a program in the Acton School district to seniors and all ages in between and of varying fitness levels. She specializes in health and fitness techniques which include: TRX, kettle bell, body resistance, HIIT, other forms of strength training, such as free weight and machines, in addition to group instruction and nutrition education including weight loss programming.

Operating as usual

I mean, really. That’s commitment. 💕💪🏻


I started fitclub at the junior high when my daughter was in the 7th grade and a newbie there; now she’s a freshman in college and my club is still going. These kids are adaptable and fabulous! Empower! 💪🏻💕 #rjgrey #quarantinefitness #fitclub #greatkids #startemyoung #juniorhigh

How did you handle the stress of so much change this past several months? I’ve had people tell me they are prioritizing their health more and focusing on health and fitness, i’ve heard people say they put on COVID pounds and now feel overwhelmed trying to recover with so many things still different and uncertain. Though things seem extra bleak these days in many respects, it is never the time to forget about taking care of yourself. In fact, it is when we are under stress that we need to focus on our health. I’ve had to change my routine quite a bit this past few months, and although it might be a little easier for me to adapt my workouts because that’s what I know, I hate change. I grumbled and complained but I didn’t stop. That’s key. 2020 might be the year we want to forget, but do not forget about taking care of yourself! You got this! Empower! 💪🏻💕

Another fabulous transformation Tuesday. This gal works so hard and is so consistent with her programming. She’s organized, listens carefully to my guidance, and crushes it day after day. 80 pounds and counting. Super proud of this chick! She deserves some props!! Empower! 💪🏻💕

This beautiful client of mine has done virtual nutrition programming with me and is making such amazing progress! I love getting these texts, they make my day. 💕💪🏻

In a time where many of us have had to reinvent in so many ways because of the changes around us, my goal was to create a space where clients could workout with me in a safe, private, and motivating environment. Please reach out if you’re struggling with your fitness and nutrition routine. These are challenging times. When the going gets tough, the tough adapt! Empower! 💞💪🏻

[05/14/20]   I’m curious to know if people feel like they’ve been better able to focus on health and fitness during this time or finding it more difficult and why? I have my own theories and thoughts but I’d love to hear some....

FaceTime training. No problem! I’ve been training so long (👵🏼 🤪) that I could do sessions in a closet. 😂 We’ve been enjoying indoor spaces turned into gyms or outside driveways with minimal equipment. Thankful for technology and my clients. Miss seeing you but we got this! Empower! 💞💪🏻 #fitnessfromhome #healthylifestyle #stayathome #strength #thankful #registereddietitian #personaltraining

Two virtual sessions today. So grateful to my clients and cherish my relationships with them. Keep pluggin’ gang, we got this! Focus on your health and wellness especially now that so many of you have the time. Stay home and stay strong. If you’re out there on the front lines as essential workers, we APPRECIATE YOU!! We APPRECIATE YOU!!! Empower! 💞💪🏻

New client virtual nutrition training!!

These are tough times for everyone. Stress like we are experiencing can trigger so many emotional responses in behavior, one of which relates to food. My job as a “coach” and registered dietitian can be a very important one right now. Not only can I help guide people with my programming but also serve as support in such a disconnected time. This is not the time to ignore our health and wellness. No matter where you live or what you do, now more than ever taking care of yourself is essential. Ironically too, many of us have more time to devote to it. This is what I do and I am happy to help. Anywhere you are, I can be there, physically distant, but connected nonetheless. We got this. Empower! 💪🏻💞

Social distancing can’t keep us apart. Empower! 💪🏻💞 zoebehrakis ❤️ #commitment #togetherness #strength #fitnessforlife #healthylifestyle #lovemyclients #teamwork #empoweryourselffitness

Some of my clients work with me virtually already which may be key in the coming weeks for staying on top of health and fitness. I am here to help if you’re concerned about your goals and how to manage with a major change in your lifestyle. Being inside more will require you to focus even more on healthy nutrition. I’ll be helping to strategize a worst case scenario system for them to stay on track if need be. I’ll be here for you!! Fortunately my space for training is not a big gym environment and I’ve taught classes with little to no equipment since I was 17! We got this! I know how to exercise in a space no bigger than a closet if I have to! Thank you to my clients currently for the continued support, motivation, effort, and hand sanitizer. 🤣 Empower! 💪🏻💞 #empoweryourselffitness #fitnessfamily #virtualtrainer #virtualregistereddietitian #health #strength #wegotthis #goals

To all the beautiful, strong, amazing women in my life, both on earth, and no longer here, and to my daughter Emma, you all have inspired me and continue to do so every day. Thank you to every woman who has paved the way for us and those that continue to do so. Let’s all remember that we should support and celebrate each other everyday and that “real queens fix each other’s crowns.” Empower! 💪🏻💞 #empoweryourselffitness #empoweringwomen #internationalwomensday #daughters #raisingdaughters #strongwomen #womenwithmuscels #inspiration

One thing I love and do a couple times a week is work with kids in the community. I started and have expanded my “fit club” to now include before school elementary classes! I’m always interested in having more private training in my gym with younger clients. If you’re child is looking for a way to get fit in between sports or just in general, private or small group sessions are such an investment in their future fitness! I’m proud to say I believe I have made an impact on kids and it’s never too young to start learning!! Some of my younger ones even train with the adults and it’s also a fantastic experience! Reach out for details! Empower! 💪🏻💞

Clocks go AHEAD this weekend and we all know what that means....warm weather is coming and clothes get smaller! Now is the time to shed and shred. Weight training, some cardio are key for that as well as proper nutrition. I have some space for motivated clients who want to work with me. I’ve been at it for over 25 years and between my education and experience I got this! I love helping people change their lives through fitness and health! Empower! 💪🏻💞

Nothing good comes easy but everything about putting your health first is good! Don’t make optimizing your health an option. Make it your priority! Everyone wins then! Empower! 💪🏻💞

My job! 🙌🏻💪🏻💞

My clients ROCK! Empower! 💪🏻💞

Client in beast mode! This is what happens when you learn, listen, and follow consistently. Empower! 💪🏻💞 #learntherightway #registereddietitian #healthylifestyle #weightloss #motivation

This is why I love my job. I’ve tried to make a simple and effective program and the results speak for themselves as do my AMAZING clients. Empower! 💞💪🏻

Hi all! I have a great mid day session time available Tuesday and/or Thursdays at 2:30. Client schedule changes for me mean time for new fabulous people to join my fitness and health family! It’s a perfect time for a mid day boost! Train with me yourself, or grab a partner. PM me if interested in sweating away some winter blues! Empower! 😁😁💪🏻💞


Here’s how exercise reduces anxiety and makes you feel more connected

No surprise but worth the reminder!

Probably partially why my clients and I are so close, as well as those that workout together! There’s something very cool about bonding through fitness! Empower! 💪🏻💞

washingtonpost.com Moving your body is one of the most beneficial things you can do for your mind.


Coconut Oil Ups LDL Cholesterol Compared With Other Fats: Meta-analysis

I’ve been telling my clients for years that coconut oil is not some magic super food. Like anything, in moderation it is fine, but this is one of the most fatty substances we can consume! Educate yourself before you buy into the trend! Chances are if it sounds perfect or too good to be true it is! Empower! 💪🏻💞

tctmd.com Despite popular belief, coconut oil has no anti-inflammatory or glycemic benefits, leading experts to discourage its consumption.


The #1 Best Breakfast Dietitians Want You to Eat More Of | Livestrong.com

Cliche as it sounds, this has been my go to for as long as I can recall. Don’t ditch grains like this! Dietitians across the board agree!

livestrong.com Regardless of your health goals, there's one breakfast dietitians always recommend. Find out the benefits of oatmeal for breakfast and the best oatmeal to buy.

For those of us who are actually educated in the areas of fitness and nutrition, it can be very frustrating to see the amount of utter garbage that is vomited all over social platforms and beyond. Just because someone LOOKS fit or has MD on the end of their name, doesn’t mean that they aren’t pushing crap to make money. Be careful when buying into it. If it sounds too good to be true, then it is. There is no silver bullet to health. No quick fix, no magic diet, no special pill, no super food, no one stop shop meal plan. This is what the industry and phonies within will try to sell you. BE SMARTER than that. If it was true why would there be hundreds of different programs, apps, weight loss centers, and people trying to convince you that THEIR way is THE way?! Honestly, the real successful way of doing it right is not easy, but it’s not hard either! It takes dedication, commitment, desire, and the correct knowledge. You also have to want to put in the effort to get the results. You can’t expect to do something for 30 days or fast for 2 days, or drink celery juice, or whatever crazy thing, and then say voila I’m done! It is a lifestyle JOURNEY that should be a regular part of daily living. PLEASE use caution especially this time of year when the influx of diet and weight loss material coming at you is relentless. If you do want guidance seek out professionals who have the education and training to support it, not just a 6 pack or nice butt. Don’t be fooled! They are all banking on that! Outsmart the bad influencers and get the RIGHT information! Empower! 💪🏻💞 #dietitiansofinstagram #lifestyle #dietitians #smartnutrition #fitnessjourney

There’s so much being circulated about healthy eating around the holidays. It is true that the average person gains 5 pounds give or take around this season, which over time can mean a lot of weight gain and subsequent dieting to try to lose post celebrations. That’s so stressful!! To this is say....
Ideally you should be aiming for healthy weight and food intake throughout the year so the extra pound or two naturally falls off when you are back to routine, but this isn’t often the case because it can become a slippery slope of adding weight over the years. During the holidays you can certainly enjoy foods you love, but you should still be mindful of choices and portions. The real celebrating is about friends and family so let food add to it not be the focus. Get moving too. Most people have more free time over the next couple of weeks so get a jump on the New Year and sweat and lift!! Bottom line is certainly to enjoy yourself but do so in moderation and move your body, then take that and run without thought the year! Happy Holidays! See you in 2020! Empower! 💪🏻💞 #dietitiansofinstagram #fitmom #healthylifestyle #fitholidays #happyholidays #fitforlife #strong

What to do with fit club before we break for vacation!? Good ole backyard play! Sometimes it’s just about movement and fun! Empower! 💞💪🏻 #fitkids #fitnessisfun #fitclub #healthykids #schoolvacationvibes #rjgrey #rjgreyjhs

When my daughter was in junior high (she’s a senior now 🤪), I started a fit club there so kids could get exposed to formalized exercise training which included strength training and cardio circuits. Over the years fit club has grown I’m proud to say, and now it includes some before school classes for the elementary kids. The littles don’t do much strength training, but we do a lot of moving around and disguising exercise with “playing”. We talk about healthy eating a bit and my goal is to plant the seed of the importance of all of it. Bonus is the teachers love it because these kids are tired after and better able to focus! This is so important and something kids of all ages need to learn. I’m so honored that I get to do it in town. I even got probably 5 hugs from a 6 year old this morning so that’s a win for me! Haha
Start Em young! Empower! 💪🏻💞 #healthylifestyle #fitkids #fitclub #nevertooyoung #healthykids #healthyeating #strongkids

Soups and stews are a great way to get some healthy nutrition in a delicious and easy way. I love soup and most especially in the cold weather. This recipe has a little kick with fresh jalapeños, so you may want to adjust the quantity if you don’t like spicy. You can also add more veggies too like zucchini, cauliflower, or whatever you like really. It’s a great make ahead meal too for a busy week. Healthy eating should not feel like a punishment. Food can be healthy and delicious! Empower! 💪🏻💞

Saturday morning education corner! Please read!!!!

Although I do subscribe to the idea that something is better than nothing, it is very difficult to reach peak fitness and health goals in 30 minutes or less. Believe me I wish it wasn’t!!! Though again 30 min programming or a quick run is not pointless because you will burn calories, (especially if your heart rate is at 55-80% max sustained for at least 20-30 min), that alone is not the most effective way to lose weight and maximize fitness and health. Sorry!!! Don’t hate me!

If you workout with me or even glance at my posts, you know that none of my workouts for myself, or my clients don’t include strength training. My workouts are all about intensity and strength, both with cardio and real lifting. A more efficient body cardiovascularly will be better equipped to lift and a stronger body will be more able to endure higher intensity cardio. It is very much a peanut butter and jelly sandwich. Can’t have one without the other. My sessions are 1 hour and even after that I still feel like I needed just a little more time to really get that tricep or glute or chest pumped for my clients. Haha
You may be thinking that you don’t have time but my response is there is always time for your health. Carve it out. Set it aside. Build it in. Make it a priority.

I do like the fitness classes of the world for the general population because they get heart rates up and move the muscles, but they do not focus for the most part on pure muscle isolation and strength. Most use many compound movements with light weights and long repetitions that do give you a burn but not in the same way a progressive overload lifting routine will.

A great exercise program for weight loss, strength, and health will include isolated progressive strength training as well as cardio vascular exercise.

What do I mean by strength training? A series of repetitions and sets under constant tension using resistance methods like weight machines, resistance bands, dumbbells, or a user’s own body weight to build muscle and strength. In short pushing or pulling heavy things.

Strength training is a key component to weight loss for many reasons:

1) Muscles at rest require calories, while fat cells at rest do not, so the greater your lean body mass, the more calories you will burn throughout the day, including when you are sleeping. Each pound of muscle you put on can help your body burn an extra 30-50 calories per day!

2) The body will burn more calories in the 24 hours after a strength training workout than a cardio one, so while the calories burned during exercise might not be as much as a good cardio workout, you’ll continue to burn calories after you stop working out.

3) Strong muscles will help you be more efficient with your cardio workouts, and in everyday life, increasing your caloric burn for both.

So the take home message is.....

something is better than nothing and while cardio training helps to create a caloric deficit, and is also fundamental; strength training helps to build muscle which not only provides shape to the muscles, but also has the ability to increase your base metabolic rate. Strength training can give you an edge in weight loss for that very reason. Give your body a one- two punch, cardio and strength together will make you an unstoppable machine.

Thanks for reading and hope that makes you think about your routine and goals!! Empower! 💪🏻💞 #healthylifestyle #strength #fitnessgoals #weightloss #strength #strengthtraining #fitness #health #personaltraining #lifting #workoutintensity

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