Shay’s Fitness

Shay’s Fitness Half Marathon Runner. Partnership welcome
Follow for real training/real results.

🏆 50-Year-Old Hybrid Athlete | Runner | Triathlete | DEKA Competitor
🥇8x1st place 5Ks | 🥈6x 2nd place 5Ks
🥉DEKA FIT 2026 | 🥉🥇 Sprint Tri| 🥈🥉Tribefitness Podiums.

09/17/2026

🔥 SHOULDER SUPerset — Strength Meets Power! 🔥

50 years old and still building stronger shoulders, more power, and a stronger version of ME. 💪🏽🔥

THE SUPERSET:
➡️ Front Raises × 10–12
➡️ Seated Hammer Push Press × 10–12
🔁 4 ROUNDS
⏱️ 90 SEC REST

No wasted reps. No shortcuts. Just controlled movement, intensity, and getting the work DONE. 💯

The front raise targets the front delts, then the hammer push press brings in shoulder strength + pressing power.

🏋🏽‍♀️ Train for strength. Train for performance. Train for LIFE.

50 isn’t slowing me down — it’s giving me another reason to push harder.

Follow Shay’s Fitness for workouts, racing, fitness, and the journey to becoming the strongest athlete I can be. 🔥

09/16/2026

Upper Body & Back Sculpt Routine

Bent-Over Dumbbell Rear Delt Flyes – 4 sets x 10–12 reps (Rest: 45–60 sec)

Isolates the rear delts and upper back to build upper-body strength and posture.

Chest-Supported Dumbbell Rows – 4 sets x 10–12 reps (Rest: 60 sec)

Removes lower-back fatigue so you can focus entirely on driving elbows back and squeezing the lats.

Single-Arm Dumbbell Rows – 4 sets x 10–12 reps per side (Rest: 60–70 sec)

Unilateral strength builder to focused on full range of motion and pulling toward the hip.

Bench-Supported Dumbbell Rows – 4 sets x 10–12 reps per side (Rest: 60–70 sec)

Solid three-point stance on the bench to support heavy lifting and locked-in core stability.

Alternating Single-Arm Dumbbell Row / Pickups – 4 sets x 10–12 reps total (Rest: 75–90 sec)

Dynamic finisher to test grip, core control, and posterior chain endurance.

Follow Shay’s Fitness for more tips and workouts

Saucony BODi Fit After 45 Garmin Fitness

One year later. Same drive, elevated standard. 🔥💪Transformation photos usually show the destination, but the real work h...
09/16/2026

One year later. Same drive, elevated standard. 🔥💪

Transformation photos usually show the destination, but the real work happens in the quiet reps, the track sessions, and the daily commitment when nobody is watching.

To everyone out there grinding toward a new personal best: keep going. Every small win adds up.

💬 Community Question: What is ONE habit that completely changed your fitness journey this year? Let me know below! 👇

50 years old, multiple podium finishes, and zero plans of slowing down 🏆.People often ask me what changes when you train...
09/15/2026

50 years old, multiple podium finishes, and zero plans of slowing down 🏆.

People often ask me what changes when you train as a master’s athlete. The truth? It isn't about doing less—it’s about training smarter.

Whether I’m dialing in track intervals, clocking miles on the bike, or hitting heavy chest and arm days in the gym, high performance at this stage requires three things:

1. Relentless Consistency: Showing up even on the days you don't feel like it.
2. Intentional Recovery: Prioritizing thermotherapy, proper supplementation, and rest just as much as the workout itself.
3. Refusing the Narrative: Age is an asset, not a limitation.

If you’re working toward a goal right now—whether it’s your first 5K or hitting a new PR—drop it in the comments below 👇. I want to hype you up and help you get there!

09/14/2026

⚡ SPEED & AGILITY CIRCUIT WORKOUT ⚡

Boost your quickness, lateral power, and conditioning with this high-energy speed circuit! Perfect for multi-sport athletes, runners, and anyone looking to level up their footwork and core explosive power. 🏃‍♀️💨

🔁 WORKOUT STRUCTURE
Work Interval: 45 seconds on
Rest Interval: 15 seconds off
Circuit Target: 3 to 4 total rounds
Rest Between Rounds: 60 to 90 seconds

🔥 THE EXERCISES
1️⃣ Banded Plate Quick-Steps
Focus: Ankle stiffness, resistance footwork, and rapid ground contact time.
How-To: Place a mini-band around your ankles. Rapidly tap your feet on and off a weight plate while maintaining a low, athletic stance and fighting the tension.

2️⃣ Lateral Bounding (Skater Hops)
Focus: Lateral power, single-leg stability, and change-of-direction readiness.
How-To: Explosively leap side-to-side, landing softly in a hinged position to absorb force and immediately push back off the outside foot.

3️⃣ Medicine Ball Overhead Slams
Focus: Total-body power, core engagement, and conditioning.

How-To: Drive the medicine ball overhead with full triple extension, then aggressively slam it straight into the turf using your core.

4️⃣ Speed Jump Rope
Focus: Rhythm, coordination, and reactive foot speed.

5️⃣ Farmer Carries
Focus: Core stability, grip strength, and posture under fatigue.

How-To: Pick up a pair of heavy dumbbells, kettlebells, or plates, brace your core, roll your shoulders back, and walk with quick, controlled, tall strides down the turf.

How-To: Stay light on the balls of your feet with fast wrist rotations to keep up a continuous, high-tempo rhythm.

💬 Drop a comment below when you complete this circuit! Save this post for your next conditioning day and tag a training partner who needs a quick footwork push! 👇🔥

Saucony Fit After 45 Garmin Garmin Fitness Shay’s Fitness Christine Shalayda.

09/13/2026

50 YEARS OLD. STILL CHASING FASTER. 🔥🏃‍♀️

The 2026 Belmar 5 Mile is in the books.

41:13 | 8:15/mile

🏃‍♀️ 154th of 1,460 women
🏆 12th of 101 in my age group
🔥 569th of 2,910 overall

Did I hit my goal? No.

Did I give everything I had? Absolutely.

And that’s what this journey is about.

At 50, I’m continuing to build speed, strength, endurance and confidence—one workout, one race and one challenge at a time.

The goal doesn’t change because one race didn’t go exactly as planned.

I’M NOT DONE. I’M JUST GETTING STARTED. 💪🏽🔥

Follow the journey. 50 & STILL CHASING.

New team, same fire! 💥Took the field for my very first game with the Jersey Gals, and the energy was unmatched. Stepping...
09/12/2026

New team, same fire! 💥

Took the field for my very first game with the Jersey Gals, and the energy was unmatched. Stepping into a new dynamic, staying adaptable, and competing with athletes who love the game as much as you do is what it's all about. 🥎🔥

When was the last time you stepped up and tried something new in your athletic journey? Drop it in the comments! 👇

50 isn’t a limitation. It’s a starting point. 🔥Athlete. Fitness enthusiast. Competitor. And still pushing myself to see ...
09/11/2026

50 isn’t a limitation. It’s a starting point. 🔥

Athlete. Fitness enthusiast. Competitor. And still pushing myself to see what I’m capable of.

I’m building strength, speed, endurance and confidence—one workout, one race and one challenge at a time.

If you’re on your own fitness journey, follow along. The best is still ahead. 💪

09/09/2026

🔥 STRONGER. FASTER. BETTER. — AT 50. 🔥

Today’s back work: Single-Arm Dead Rows + J-Rows 💪

This isn’t just about building muscle. It’s about building strength, stability, confidence and the mindset to keep pushing when things get hard.

50 years old and still training like I have something to prove.
Because I do.

The goal isn’t to slow down with age.
The goal is to keep leveling up. 🔥

Follow Shay’s Fitness for workouts, racing, strength training, motivation and the journey of becoming stronger at every age.

💥 Show up. Work hard. Never stop.



Saucony Fit After 45 Shaun T BODi

09/07/2026

50 & STILL GETTING STRONGER. 💪🔥

Chest day. Dumbbells. No excuses.

I’m not training to prove I’m 20 again. I’m training to prove that 50 is just another starting point.

Every workout is another opportunity to get stronger, move better, and keep chasing the goals I’ve set for myself.

The journey continues. And I’m just getting started. 🔥

Follow Shay’s Fitness and join me on the journey.

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536 Milltown Rd
North Brunswick, NJ
08902

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