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
🥇5+1st place 5Ks | 🥈4+2nd place 5Ks
🥉DEKA FIT 2026 | 🥉🥇 Sprint Tri| 🥈🥉Tribefitness Podiums.

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.

09/06/2026

🔹 Single-Arm Dumbbell Row: 3–4 x 8–10 / side
🔹 Suitcase Squats: 3–4 x 10–12
🔹 Air Squat Burnout: 3 x 15–20
🔹 Bulgarian Split Squats: 3 x 8–10 / side
🔹 Weighted Bench Glute Bridges: 3–4 x 10–12

09/06/2026

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete 3 full rounds.

Exercise 1: Fast-Feet Step Taps

Movement: Rapidly alternate tapping your toes on top of the step platform while keeping your core tight and pumping your arms in rhythm.

Focus: High-intensity cardio and agility.

Exercise 2: Step-Up Jumping Jacks
Movement: Jump both feet up onto the step while bringing your arms overhead, then jump back down to the floor, landing with soft knees.

Focus: Dynamic power and cardiovascular endurance.

Exercise 3: Alternating Lateral Touches
Movement: Hop laterally across the step, reaching down with your opposite hand to touch the platform on every side-to-side transition.

Focus: Lateral agility and core engagement.

Exercise 4: Step Burpee Plank-Jumps
Movement: Place both hands on the step, jump your feet back into a strong plank, jump your feet back in toward the platform, and stand up explosively.

Focus: Full-body power and shoulder stability.

Exercise 5: Step Squat Jump-Downs

Movement: Start standing on top of the step. Jump down into a wide squat on the floor, then jump back up onto the platform into a narrow stance.

Focus: Plyometric power and lower-body strength.

RACE DAY RESULTS 🏃‍♀️🔥The goal was sub-39.The result?41:13.8 | 8:15/mileBut here’s what I’m celebrating:🏅 12th of 101 — ...
09/05/2026

RACE DAY RESULTS 🏃‍♀️🔥

The goal was sub-39.

The result?

41:13.8 | 8:15/mile

But here’s what I’m celebrating:

🏅 12th of 101 — Women 50–54
🏃‍♀️ 569th of 2,910 overall
🔥 Final mile: 7:56

I didn’t hit the time I wanted, but I raced hard, finished strong, and proved that the work is paying off.

The goal isn’t always achieved on the first attempt.

Sometimes you have to chase it, miss it, learn from it—and come back stronger.

That’s fitness.

That’s discipline.

That’s the journey.

At 50, I’m still chasing faster, stronger and better.

And yes…

Sub-39 is still on the list. 🔥



Saucony Fit After 45 BODi Recov Garmin Muscle & Fitness Hyrox and Spartan DEKAFIT Tribe: Fitness Challenge Christine Shalayda

THIS is what consistency looks like. 🔥The biggest transformation isn’t always what happens to your body.It’s what happen...
09/04/2026

THIS is what consistency looks like. 🔥

The biggest transformation isn’t always what happens to your body.

It’s what happens to your mindset.

You start believing you can.
You start showing up.
You start pushing through the days when it’s hard.

And eventually, you look back and realize…

YOU BECAME STRONGER.

At 50, I’m continuing to train, run, cycle, compete and challenge myself.

Your starting point doesn’t determine your finish line.

Start where you are. Work with what you have. Don’t quit.

— Shay’s Fitness 💪🔥



Saucony BODi Garmin Fit After 45 Recov Hyrox and Spartan DEKAFIT

THE WORK IS SHOWING. 🔥3 miles today in 27:31 with a 9:10 average pace—and I finished my final mile at 8:18!Chest workout...
09/02/2026

THE WORK IS SHOWING. 🔥

3 miles today in 27:31 with a 9:10 average pace—and I finished my final mile at 8:18!

Chest workout ✔️
14,822 steps ✔️
Worked until 7 PM ✔️
Training done ✔️

At 50, I’m not slowing down. I’m getting stronger, faster, and more determined.

3 days until the Belmar 5-Mile. 🎯

Last year: 40:09.
This year: I’m chasing sub-39.

Keep showing up. Keep putting in the work. Your goals don’t care about your age.

09/02/2026

Putting in the work when nobody’s watching.
Yesterday was a rest day with over 15,000 steps, and today we stacked a 3-mile run progression straight into a chest workout. Finished strong with an 8:18 final mile and a 27:31 total time—keeping the heart rate controlled and the legs primed.

Belmar 5-Mile Race is this Saturday, and the goal is locked in: sub-39 minutes (7:47/mile pace). Trusting the process, staying disciplined with the taper, and bringing the energy this weekend. Let’s get it!

What goals are you chasing this week? Drop them below! 👇

⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠

🔥 YESTERDAY WAS WORK. TODAY IS RECOVERY. 🔥Another day of showing up and putting in the work:🏋️‍♀️ Pull workout🚶‍♀️ 2 mil...
09/01/2026

🔥 YESTERDAY WAS WORK. TODAY IS RECOVERY. 🔥

Another day of showing up and putting in the work:

🏋️‍♀️ Pull workout
🚶‍♀️ 2 miles walking at work
🏃‍♀️ 3-mile run after work
🚶‍♀️ 17-minute cooldown walk
👣 20,000+ steps!

And today? COMPLETE REST DAY. 🧘‍♀️

Because being fit isn’t about going hard every single day. It’s about knowing when to push, knowing when to recover, and staying consistent for the long game.

At 50, I’m still chasing bigger goals, getting stronger, getting faster, and proving that your age does NOT determine your potential. 💪🔥

Train with purpose. Recover with purpose. Never stop becoming stronger.

— Shay’s Fitness 🏆

08/31/2026

🔥 50 YEARS OLD. NO LIMITS. NO EXCUSES. 🔥

This isn’t just a workout.
This is the result of choosing to show up — again and again.

At 50, I’m running, cycling, swimming, strength training and competing against athletes who are sometimes decades younger.

I’m not slowing down.

I’m building strength.
I’m building endurance.
I’m building confidence.
And I’m building a life around becoming the strongest version of myself.

🏃‍♀️ Next target: Belmar 5-Mile — September 5
🎯 Goal: Break 39 minutes

The work doesn’t stop when the camera does.

Train with purpose. Believe in yourself. Keep showing up.

This is Shay’s Fitness.

Strong at 50. Still chasing what’s next. 💪🔥

Garmin BODi Saucony Recov Peregrune

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536 Milltown Rd
North Brunswick, NJ
08902

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