Shannon Eberly Fitness

Shannon Eberly Fitness Virtual coaching for moms through every hormonal season — prenatal, postpartum, perimenopause, and menopause. Hi, I'm Shannon Eberly. Awesome, let’s get to it!

I am a NASM Certified Personal Trainer and owner of Shannon Eberly Fitness LLC & ShannonEberly.com

My background: I started my fitness journey from the ground up as a front-desk associate at a boxing gym. I quickly became obsessed with the culture, hustle and the positive impact it had on people's lives, so I decided to pursue my dream career as a trainer. Although my professional fitness career

started four years ago, I have been inside a gym almost my entire life, starting as a competitive gymnast at the age of 8 years old. After getting certified in 2016, I began personal training along with coaching classes at boutique studios like Orangetheory Fitness and Manhattan Plaza. When quarantine hit and the studios were shut down, I made it a goal to keep people on track with their fitness and lifestyle. I hosted weekly LIVE sessions for anyone and everyone to join and haven’t stopped yet! Since then, I’ve started my very own company, Shannon Eberly Fitness LLC, and can’t wait to push new clients towards their fitness goals. Types of training: Every client has their own focus areas, goals and expectations, which is why I personalize every workout. Whether it’s high intensity, low-intensity, ab-centric or resistance training, I can promise you one thing — it will be SWEATY! Due to my background in competitive gymnastics, marathon training and getting my start in a boxing gym, my personal training style has always involved challenging, high impact techniques. Injury & Chronic Illness training: After spending years teaching group classes I started taking on more and more clients who dealt with prior injury and needed more one-on-one attention that sometimes classes cannot offer. Consequently, I’ve trained those dealing with an injury and orthopedic issue that has helped increase their quality of life. I can help train people with injuries such as:

-Herniated discs
-Meniscus tears
-Knee surgery recovery
-Broken femur recovery
-Abdominal strains
-Rotator cuff recovery

My training style: Patient, yet tough. They sounds like contradictory terms but it’s exactly what keeps people on track. Ready to take on the workout? Hungover from a night out? Give me 10 minutes and we’ll sweat it out. I understand that we all have our lives and different things that will distract us, but it is a lifestyle and at the end of the day I will expect myself and you to still give it your all and get your sweat on.

Do hormones influence where you store fat?Sometimes - but not in the oversimplified way social media makes it sound.Ther...
12/19/2025

Do hormones influence where you store fat?
Sometimes - but not in the oversimplified way social media makes it sound.

There is no “fat map” that diagnoses your hormones.
But hormones do influence patterns of fat storage, especially during major life transitions like postpartum, perimenopause, and menopause.

What matters more than chasing one hormone is understanding:
• stress load
• recovery
• training demands
• life stage

Fat distribution is feedback - not failure.

👉 Tomorrow, I’ll break down what actually helps depending on where fat tends to show up (belly, hips/thighs, upper body).

Save this if it resonates, and come back for Part 2.

Why is my sleep absolute trash during my period?!If you’re waking up at 3am, tossing for hours, or feeling exhausted and...
12/09/2025

Why is my sleep absolute trash during my period?!
If you’re waking up at 3am, tossing for hours, or feeling exhausted and wired….your hormones are shifting the way your brain and nervous system function.

Here’s what happens:
When progesterone drops, your body loses one of its natural “calming” supports.
When estrogen drops, serotonin takes a hit too, which affects mood, stress tolerance, and sleep quality.
Add cramps, inflammation, and temperature changes… and boom: your sleep turns into chaos.

If you feel unmotivated, sluggish, or falling behind on your workouts, it doesn’t have to be this way…The solution isn’t to push harder, or push through the exhaustion - let’s just train smarter here.

When you shift to hormone-supportive strength training, everything changes:
• deeper sleep
• steadier energy
• less irritability
• fewer middle-of-the-night wake-ups
• consistency that finally feels doable

THIS is what I coach inside my 12-week program - because your workouts should match your hormones, not fight them.

👉 DM me “RESET”
and I’ll send you the exact adjustments I give my clients during menstruation to support sleep, energy, and recovery.

Your body isn’t the enemy.
It just needs a different strategy this week. 💜

Why is my digestion a dumpster fire during my period? You’re not broken - your hormones are shifting the way your gut fu...
12/09/2025

Why is my digestion a dumpster fire during my period? You’re not broken - your hormones are shifting the way your gut functions.

A lot women may think they “fall off track” or lose motivation during this time, because nothing feels good. Babe, it does not have to be this way.

Here’s the real problem:
You’re training the same way in every phase of your cycle.

Menstruation isn’t a “push hard and hope for the best” week.
It’s a support your digestion + nervous system week.

The second you switch to hormone-smart strength training, everything gets easier:
• less bloat
• better energy
• smoother digestion
• fewer cramps
• consistent results instead of the start–stop cycle

This is exactly what I coach inside my 12-week program - because you shouldn’t feel like you’re starting over every single month.

👉 DM me “RESET” and I’ll send you the exact training adjustments I use with clients during this phase.

Your period doesn’t have to feel like chaos.
Girl, I got you. 💜

Luteal Cycle libido questions are rolling in, so let’s clear this up:Yes: many women get extra h***y right before their ...
12/06/2025

Luteal Cycle libido questions are rolling in, so let’s clear this up:

Yes: many women get extra h***y right before their period.
And no: it’s not random, and it’s not “just you.”

It’s literally because progesterone tanks →
your calming neurotransmitter (GABA) tanks →
and your nervous system is craving grounding, connection, and dopamine.

ALSO: this is actually the second libido spike of the cycle.
The real MVP moment is during ovulation (estrogen + testosterone = chaos & confidence).
We’ll talk about THAT in detail during Ovulation Week in 2 weeks. 🔥

Swipe through for answers to your other questions,
and keep sending them I’m answering these every weekend. My reaction video to these questions at the end ☺️ Y’all made me blush!

💜 Want to train WITH your hormones instead of fighting them?
Grab your free 1-week guide → link in bio.

Your luteal phase is basically two different women living inside the same body.Early luteal = “I’m tired but still funct...
12/04/2025

Your luteal phase is basically two different women living inside the same body.

Early luteal = “I’m tired but still functioning.”
Late luteal = “If one more person breathes too loud I’m filing a police report.”

Here’s what’s happening:

Early Luteal (about 7–10 days before your period):
Progesterone is up, insulin sensitivity is down, cravings are up, and everything you do feels… heavier.
Your workouts should meet you where you’re at - slower tempo, more stability.

Late Luteal (48–72 hours before your period):
Progesterone crashes, GABA (your calming neurotransmitter) crashes, your nervous system loses its safety blanket, and suddenly you’re crying because you dropped a sock.
This is the time for quiet strength and grounding movements - not chaos, not burpees, not whatever your partner insists “works for him.”

Swipe for:
👉 Early luteal workout (steady + stable)
👉 Late luteal workout (calm + grounded)
Both are 5 moves, hormone-friendly, and designed for the week your body wants to be wrapped in bubble wrap.

Remember:
▪️You’re not “being dramatic.”
▪️You’re not “losing motivation.”
▪️You’re not “falling off.”
Your hormones are shifting - so your training should too.

Want workouts that match your cycle every week? Keep watching, or see my link in bio for more customization.





If your anxiety spikes the week before your period, especially a couple days before (end of luteal) PLEASE stop diagnosi...
12/03/2025

If your anxiety spikes the week before your period, especially a couple days before (end of luteal) PLEASE stop diagnosing yourself with 14 new disorders.

It’s progesterone withdrawal → GABA withdrawal → nervous system going,
“Welp… good luck out there babe.”

You’re not broken.
You’re not overreacting.
Your body is responding to a legitimate hormonal shift.

Train calm this week - slower tempos, grounding strength, nothing chaotic - and you’ll actually feel stronger next cycle.

Save this for your luteal-phase meltdown 💜
Free hormonal training guide in my bio.

Your luteal phase cravings aren’t you being bad, weak, or showing no will power. They’re literally your metabolism incre...
12/02/2025

Your luteal phase cravings aren’t you being bad, weak, or showing no will power. They’re literally your metabolism increasing and your blood sugar becoming more sensitive.

Girl, honor that sh*t. Stop fighting biology…but let’s be smart about it!

If you feel like a semi-functional zombie the week before your period, congratulations - you’re not broken. You’re just ...
12/01/2025

If you feel like a semi-functional zombie the week before your period, congratulations - you’re not broken. You’re just a human woman with hormones doing a full Broadway monologue.

Here’s the truth:

✨ Progesterone spikes
✨ Your body thinks it might be pregnant
✨ Nervous system gets sensitive
✨ Recovery slows
✨ Workouts feel like lifting through wet cement

That’s not discipline.
That’s physiology.

This week is NOT about PRs, punishment, or “fixing yourself.”

This week is about:

✔️ slow strength
✔️ glutes + back work
✔️ breathing + stability
✔️ walking or incline walking
✔️ moving like someone whose hormones are doing the most

You aren’t falling off.
You’re syncing with your cycle.

Save this for the next PMS meltdown 💜
And grab the free hormone-smart workout guide in my bio.

Girl, I got you.

11/26/2025

Happy Thanksgiving, queens.

Before you get emotionally attached to mashed potatoes and pretend anyone actually likes turkey…

here’s a 27-minute, get-your-sh*t-together workout you can do at home before the chaos begins.

No gym.
No time-wasting.
No “but it’s a holiday…” excuses.
Just 2 dumbbells, 30 seconds on / 30 seconds off, and enough movement to make you feel like a human before the carbs hit.

Scroll through for the full workout:
5 rounds, 9 movements total - each round gets a little spicier because so does your family today.

•Do this first thing.
•Before the gravy.
•Before the arguments.
•Before someone brings up politics.
•You deserve one thing today that feels good - let it be this.

If you need more structure (aka someone telling you exactly what to do that isn’t your aunt Susan), grab your free 1-week workout guide in my bio.
Prenatal, postpartum, perimenopause, menopause - I got all of you. 💜

Happy Thanksgiving - go be unhinged, hydrated, and strong.

Full workout in the vids and in the comments 🫶

strongasamother womensfitness hormonehealth womensstrengthtraining perimenopausefitness postpartumjourney prenatalfitness holidayworkout shannoneberlyfitness fitnessformoms metime momenergy womenswellness workoutmotivation fitover30 fitover35 fitover40 fitover45

First trimester: aka the era of naps, nausea, and questioning every life choice while eating crackers in bed.(And honest...
11/14/2025

First trimester: aka the era of naps, nausea, and questioning every life choice while eating crackers in bed.
(And honestly? I feel like I experience ¾ of these weekly and I’m not even pregnant, so you’re doing amazing, sweetie.)

Your activity levels are going to shift, and they should.

Estrogen’s hanging around trying to be helpful, progesterone’s got you feeling cozy and half-asleep, and hCG…Ohhh hCG.
She’s the overachiever running the entire damn show.
She’s basically screaming “WE’RE F—ING DOING THIS!” while also making you exhausted, bloated, and weirdly good at smelling your neighbor’s coffee from two blocks away.

She’s that one friend who is chaotic, unhinged, and somehow the life of the party - you always have the BEST time with her, but you also need two business days to recover.
That’s hCG.

So if your workouts suddenly feel harder - you’re not crazy, and you’re not out of shape.
You’re literally growing an organ (hi, placenta), your blood volume is rising, and your hormones are staging a flash mob in your body that nobody rehearsed for.

This is your time to move for circulation, posture, and sanity - not PRs, not hero workouts, and definitely not “look at me doing burpees at 8 weeks” Instagram moments.

🔲 Prioritize strength in stability over power, cardio, or heavy lifting.
Think: reverse lunge → balance hold
Not: reverse lunge with a 50lb barbell
Not: jump lunges
Not: anything explosive that makes your organs feel like they’re sloshing around.

Keep it simple.
And remember - resting is still training.

Swipe for your nerdy hormone breakdown (+ why you feel how you feel), and three levels of first-trimester workouts depending on your energy today.

You’ve got this. 💜

The best nights of sleep look like this 🙃
11/13/2025

The best nights of sleep look like this 🙃

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