• meghancallaway
    MeghanCallawayFitness
    @meghancallaway

Images by meghancallaway

My client Sue (in her 70's) totally dominating her split squats.  Like most people, Sue had a tendency of transferring her weight to her back leg, which made the exercise much less effective. One massive key to this exercise is for the body to travel in a vertical path, versus travelling horizontally (and transferring ones bodyweight to the back (non-working) leg). Keeping the front leg loaded the entire time/doing as close to 100% of the work as possible = significantly more increases in quad and glute strength and development. Also, having a slight forward lean in the torso, and maintaining a tripod foot helps. Nice work Sue! #meghancallaway #meghancallawayfitness #womenthatlift #womenwholift #strongwoman #strongwomen #muscle #personaltrainer #strengthcoach #onlinecoach #onlinetrainer #onlinefitness #healthy #strong
My client Sue (in her 70's) totally dominating her split squats. Like most people, Sue had a tendency of transferring her weight to her back leg, which made the exercise much less effective. One massive key to this exercise is for the body to travel in a vertical path, versus travelling horizontally (and transferring ones bodyweight to the back (non-working) leg). Keeping the front leg loaded the entire time/doing as close to 100% of the work as possible = significantly more increases in quad and glute strength and development. Also, having a slight forward lean in the torso, and maintaining a tripod foot helps. Nice work Sue! #meghancallaway  #meghancallawayfitness  #womenthatlift  #womenwholift  #strongwoman  #strongwomen  #muscle  #personaltrainer  #strengthcoach  #onlinecoach  #onlinetrainer  #onlinefitness  #healthy  #strong 
The best thing you will ever do for yourself. No it will not always be easy, and it is definitely a lifelong process, but owning your authenticity, and not apologizing for who you are, will make your life 100x better (and so much easier). #repost from @thegirlsgonestrong
The best thing you will ever do for yourself. No it will not always be easy, and it is definitely a lifelong process, but owning your authenticity, and not apologizing for who you are, will make your life 100x better (and so much easier). #repost  from @thegirlsgonestrong
I always wanted one of these toy cars when I was a kid (but the Jeep). Now I can live vicariously through Snapchat 😂😂😂. Humouring myself for a second before I get serious and do some work. FYI, if you want to honk the horn, you have to open your mouth 😁😁 #notusuallysogirly #notaprincess
I always wanted one of these toy cars when I was a kid (but the Jeep). Now I can live vicariously through Snapchat 😂😂😂. Humouring myself for a second before I get serious and do some work. FYI, if you want to honk the horn, you have to open your mouth 😁😁 #notusuallysogirly  #notaprincess 
Jumping makes me happy! This was part of my conditioning circuit that I did today. If I was going purely for power, I would have done these on their own, would have performed fewer reps, and would have rested much longer between sets. This was my last set, and cardio-wise I was tired. As I was so focused on exploding with my legs and glutes, and maintaining the proper spinal, rib, and hip position, I lost track of what I was doing with my arms 😆. Do you ever feel your glutes when you are doing these!! #meghancallaway #meghancallawayfitness #jumping #jumps #womenthatlift #womenwholift #strongwoman #strongwomen #athlete #sports #soccer #strengthcoach #personaltrainer #onlinecoach #onlinetraining #onlinetrainer
Jumping makes me happy! This was part of my conditioning circuit that I did today. If I was going purely for power, I would have done these on their own, would have performed fewer reps, and would have rested much longer between sets. This was my last set, and cardio-wise I was tired. As I was so focused on exploding with my legs and glutes, and maintaining the proper spinal, rib, and hip position, I lost track of what I was doing with my arms 😆. Do you ever feel your glutes when you are doing these!! #meghancallaway  #meghancallawayfitness  #jumping  #jumps  #womenthatlift  #womenwholift  #strongwoman  #strongwomen  #athlete  #sports  #soccer  #strengthcoach  #personaltrainer  #onlinecoach  #onlinetraining  #onlinetrainer 
**If you are looking for some ideas for your conditioning, I just finished this workout.  Today was one of those days when I was feeling really good so I didn't need to rest at all between exercises. End result = one tough workout that flew by. The third exercise of each round wasn't quite as taxing as the first two so that is when I was able to recover.  You can modify by resting between exercises, slowing down the tempo of the row, performing less reps/using less weight, and doing bodyweight squats instead of jump squats. #meghancallaway #meghancallawayfitness #womenthatlift #womenwholift #strongwomen #sports #soccer #fitness #conditioning #muscle #strengthcoach #personaltraining #onlinecoach #onlinefitness #onlinepersonaltrainer #erg #concept2  #rowing #rower #row #jumping #jump #squats #squat #renegade #renegaderows #landmine #landmines
**If you are looking for some ideas for your conditioning, I just finished this workout. Today was one of those days when I was feeling really good so I didn't need to rest at all between exercises. End result = one tough workout that flew by. The third exercise of each round wasn't quite as taxing as the first two so that is when I was able to recover. You can modify by resting between exercises, slowing down the tempo of the row, performing less reps/using less weight, and doing bodyweight squats instead of jump squats. #meghancallaway  #meghancallawayfitness  #womenthatlift  #womenwholift  #strongwomen  #sports  #soccer  #fitness  #conditioning  #muscle  #strengthcoach  #personaltraining  #onlinecoach  #onlinefitness  #onlinepersonaltrainer  #erg  #concept2  #rowing  #rower  #row  #jumping  #jump  #squats  #squat  #renegade  #renegaderows  #landmine  #landmines 
**Torch Your Triceps With This Absolutely Brutal Bodyweight Exercise You Likely Haven't Tried - Bodyweight Triceps Skull Crushers  If you want to isolate and annihilate your triceps, look no further. This upper body pressing exercise also doubles up as a killer anti-extension core stability exercise. This exercise is the perfect example of something that is so much tougher than it looks. Best of all, this exercise can be done anywhere, anytime, as you just need your bodyweight and a wall. You can absolutely add muscle and get stronger without using additional resistance.  To perform this exercise:  Place your hands so they are on a wall and set your fingers so your thumbs and second fingers form a triangle.  Set your body so it is in a front plank position. Your spine should be in neutral alignment.  Before each rep, take a deep breath in through your nose, brace your core, tuck your ribs towards your hips, and squeeze your glutes. This will stabilize your pelvis and spine and will allow you to focus on your upper body.  Now bend your elbows so your forearms touch the wall. Once your forearms touch the wall, extend your elbows and return to the starting position. You can exhale as you extend your elbows. Do not let your elbows flare out.  Reset, and repeat.  Make sure that you maintain neutral alignment for the duration of the exercise and do not allow your lower back to hyperextend, or rib cage to flare.  In order to make the exercise easier, place your hands higher up the wall and feet closer in so your body is in a more vertical position.  In order to make the exercise more challenging, place your hands lower down the wall and your feet farther back so your body is in a more horizontal position. #meghancallaway #meghancallawayfitness #womensfitness #femalefitness #strongwoman #strongwomen #womenthatlift #womenwholift #bodyweighttraining #bodyweightworkout #bodyweightexercises #triceps #muscle #sports #athlete #personaltrainer #strengthcoach #onlinetraining #onlinetrainer #onlinecoach #onlinefitness
**Torch Your Triceps With This Absolutely Brutal Bodyweight Exercise You Likely Haven't Tried - Bodyweight Triceps Skull Crushers If you want to isolate and annihilate your triceps, look no further. This upper body pressing exercise also doubles up as a killer anti-extension core stability exercise. This exercise is the perfect example of something that is so much tougher than it looks. Best of all, this exercise can be done anywhere, anytime, as you just need your bodyweight and a wall. You can absolutely add muscle and get stronger without using additional resistance. To perform this exercise: Place your hands so they are on a wall and set your fingers so your thumbs and second fingers form a triangle. Set your body so it is in a front plank position. Your spine should be in neutral alignment. Before each rep, take a deep breath in through your nose, brace your core, tuck your ribs towards your hips, and squeeze your glutes. This will stabilize your pelvis and spine and will allow you to focus on your upper body. Now bend your elbows so your forearms touch the wall. Once your forearms touch the wall, extend your elbows and return to the starting position. You can exhale as you extend your elbows. Do not let your elbows flare out. Reset, and repeat. Make sure that you maintain neutral alignment for the duration of the exercise and do not allow your lower back to hyperextend, or rib cage to flare. In order to make the exercise easier, place your hands higher up the wall and feet closer in so your body is in a more vertical position. In order to make the exercise more challenging, place your hands lower down the wall and your feet farther back so your body is in a more horizontal position. #meghancallaway  #meghancallawayfitness  #womensfitness  #femalefitness  #strongwoman  #strongwomen  #womenthatlift  #womenwholift  #bodyweighttraining  #bodyweightworkout  #bodyweightexercises  #triceps  #muscle  #sports  #athlete  #personaltrainer  #strengthcoach  #onlinetraining  #onlinetrainer  #onlinecoach  #onlinefitness 
🙌 #repost from @thugunicorn
If you are interested, let me know. I have SO many fantastic ideas that would help you take your workouts to a whole other level, even if you have extremely limited access to equipment. I am now over 100 exercises that range from beginner to VERY advanced. Get stronger, add muscle, lose fat (if that's your goal), improve your health, and feel amazing. #meghancallaway #meghancallawayfitness #muscle #strong #strengthcoach #personalttainer #womenthatlift #womenwholift #strongwomen #strongwoman #power #sports #femalefitness #womensfitness
If you are interested, let me know. I have SO many fantastic ideas that would help you take your workouts to a whole other level, even if you have extremely limited access to equipment. I am now over 100 exercises that range from beginner to VERY advanced. Get stronger, add muscle, lose fat (if that's your goal), improve your health, and feel amazing. #meghancallaway  #meghancallawayfitness  #muscle  #strong  #strengthcoach  #personalttainer  #womenthatlift  #womenwholift  #strongwomen  #strongwoman  #power  #sports  #femalefitness  #womensfitness 
1.5 rep negative goblet squats are tough enough, but add in additional band resistance and you will be blown away by how much more you feel your quads and glutes. Take 3 seconds to squat down, stand 1/2 of the way up, squat back down, and stand back up. This is one rep. I intentionally didn't go quite as low as I usually do as this kept the tension in the band extremely high for 100% of the exercise. The band should be resting on your upper traps, not on your neck. Give these a try. #meghancallaway #meghancallawayfitness #squats #squat #squatting #gobletsquats #goblet #kettlebell #kettlebells #womenthatlift #womenwholift #strongwomen #strongwoman #femalefitness #womensfitness #personaltrainer #personaltraining #strengthcoach #strong #muscle #onlinefitness #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining
1.5 rep negative goblet squats are tough enough, but add in additional band resistance and you will be blown away by how much more you feel your quads and glutes. Take 3 seconds to squat down, stand 1/2 of the way up, squat back down, and stand back up. This is one rep. I intentionally didn't go quite as low as I usually do as this kept the tension in the band extremely high for 100% of the exercise. The band should be resting on your upper traps, not on your neck. Give these a try. #meghancallaway  #meghancallawayfitness  #squats  #squat  #squatting  #gobletsquats  #goblet  #kettlebell  #kettlebells  #womenthatlift  #womenwholift  #strongwomen  #strongwoman  #femalefitness  #womensfitness  #personaltrainer  #personaltraining  #strengthcoach  #strong  #muscle  #onlinefitness  #onlinecoach  #onlinepersonaltrainer  #onlinepersonaltraining 
Frozen fields = running inside. I did 15 x 45 second suicide sprints with 45 seconds rest between rounds, and 10 rounds of this combo. When I was running backwards, I was scared that I was going to smash into the wall that was behind me so I wasn't able to go all out and kept having to look behind me. I followed this up with some upper body, core, and ''play'' exercises. #meghancallaway #meghancallawayfitness #sprinting #sprint #conditioning #sprints #soccer #sports #femaleathlete #femalefitness #womensfitness #womenthatlift #womenwholift #strongwoman #strongwomen #strong #muscle #strengthcoach #onlinecoach #onlinefitness #onlinetrainer #personaltrainer #personaltraining
Frozen fields = running inside. I did 15 x 45 second suicide sprints with 45 seconds rest between rounds, and 10 rounds of this combo. When I was running backwards, I was scared that I was going to smash into the wall that was behind me so I wasn't able to go all out and kept having to look behind me. I followed this up with some upper body, core, and ''play'' exercises. #meghancallaway  #meghancallawayfitness  #sprinting  #sprint  #conditioning  #sprints  #soccer  #sports  #femaleathlete  #femalefitness  #womensfitness  #womenthatlift  #womenwholift  #strongwoman  #strongwomen  #strong  #muscle  #strengthcoach  #onlinecoach  #onlinefitness  #onlinetrainer  #personaltrainer  #personaltraining 
#repost from @eakinwale
🙌 #repost from @stopchasingpain
🙌 #repost  from @stopchasingpain
When you are lying on your back on the ground by the fire, are holding your phone well above your head and are reading articles... and you accidentally drop the phone on your forehead and leave a divot/lump. I have the 6+ so it isn't exactly light. This hurts 100x more than any soccer ball I've ever headed, and I head the ball a lot 😖😖. Apparently educating myself is dangerous 😂😂😂
When you are lying on your back on the ground by the fire, are holding your phone well above your head and are reading articles... and you accidentally drop the phone on your forehead and leave a divot/lump. I have the 6+ so it isn't exactly light. This hurts 100x more than any soccer ball I've ever headed, and I head the ball a lot 😖😖. Apparently educating myself is dangerous 😂😂😂
New blog - Square Pegs Do Not Belong In Round Holes, And For Good Reason. - ''The best coaches are able to modify on the fly, and aren't rigid in their strategies and ways of thinking. Fit the exercise to the individual. Do not try to force-fit the individual to the exercise. The end result will not be pretty.'' Link is in bio #meghancallawayfitness #meghancallaway #strongwomen #strongwoman #womenthatlift #womenwholift #femaleathlete #femalefitness #womensfitness #muscle #athlete #sports #personaltrainer #personaltraining #strengthcoach #onlinetrainer #onlinefitness #onlinecoach
New blog - Square Pegs Do Not Belong In Round Holes, And For Good Reason. - ''The best coaches are able to modify on the fly, and aren't rigid in their strategies and ways of thinking. Fit the exercise to the individual. Do not try to force-fit the individual to the exercise. The end result will not be pretty.'' Link is in bio #meghancallawayfitness  #meghancallaway  #strongwomen  #strongwoman  #womenthatlift  #womenwholift  #femaleathlete  #femalefitness  #womensfitness  #muscle  #athlete  #sports  #personaltrainer  #personaltraining  #strengthcoach  #onlinetrainer  #onlinefitness  #onlinecoach 
Here is the conditioning workout I did today at 6am as I had some unexpected time on my hands. This was tough but far from boring, and I feel amazing now. I won't lie, I was VERY tempted to go and get a coffee instead... I was feeling good when I was done, so I did a 4th round that consisted of 10 x 10 second Airdyne sprints, and I rested for 20 seconds between sprints. When it comes to my conditioning, I always want what I do to enhance my athleticism, and to make me feel like an athlete. #meghancallaway #meghancallawayfitness #fitness #conditioning #womenthatlift #womenwholift #strongwoman #strongwomen #femalefitness #womensfitness #sports #athlete #airdyne #erg #rower #rowing #jumps #jump #jumping #power #landmine #strength #strengthcoach #strong #muscle #personaltrainer #onlinecoach #onlinetrainer
Here is the conditioning workout I did today at 6am as I had some unexpected time on my hands. This was tough but far from boring, and I feel amazing now. I won't lie, I was VERY tempted to go and get a coffee instead... I was feeling good when I was done, so I did a 4th round that consisted of 10 x 10 second Airdyne sprints, and I rested for 20 seconds between sprints. When it comes to my conditioning, I always want what I do to enhance my athleticism, and to make me feel like an athlete. #meghancallaway  #meghancallawayfitness  #fitness  #conditioning  #womenthatlift  #womenwholift  #strongwoman  #strongwomen  #femalefitness  #womensfitness  #sports  #athlete  #airdyne  #erg  #rower  #rowing  #jumps  #jump  #jumping  #power  #landmine  #strength  #strengthcoach  #strong  #muscle  #personaltrainer  #onlinecoach  #onlinetrainer 
**New testimonial from my online client Carol Paterson ''Meghan was an easy choice for me. Actually,  she was the only choice as far as I was concerned. I was lucky. I didn't have to search for a good trainer or worry that I would be wasting my money on someone who wasn't at the top of their field. I'm lucky because I've known Meghan since I started doing personal training many moons ago. As it turn out personal training wasn't my calling, but it is Meghan's. I know I can count on her to stay up to date with every bit of new information. I also know that Meghan won't put up with any whining or laziness. I have the utmost respect for her and don't want to disappoint her. She's always quick to respond to any email or text. She takes great pride in seeing her clients succeed and will go the extra mile to ensure we do, which in turn drives me to push myself to succeed and continue to reach new goals.  Thank you Megs Xoxo'' - Carol Paterson. Victoria, BC. Canada #meghancallawayfitness #meghancallaway #onlinetrainer #personaltrainer #strengthcoach #onlinecoach #womensfitness #femalefitness #strongwomen #strongwoman #muscle #womenthatlift #womenwholift #powerful #strong #personaltraining #testimonial
**New testimonial from my online client Carol Paterson ''Meghan was an easy choice for me. Actually, she was the only choice as far as I was concerned. I was lucky. I didn't have to search for a good trainer or worry that I would be wasting my money on someone who wasn't at the top of their field. I'm lucky because I've known Meghan since I started doing personal training many moons ago. As it turn out personal training wasn't my calling, but it is Meghan's. I know I can count on her to stay up to date with every bit of new information. I also know that Meghan won't put up with any whining or laziness. I have the utmost respect for her and don't want to disappoint her. She's always quick to respond to any email or text. She takes great pride in seeing her clients succeed and will go the extra mile to ensure we do, which in turn drives me to push myself to succeed and continue to reach new goals. Thank you Megs Xoxo'' - Carol Paterson. Victoria, BC. Canada #meghancallawayfitness  #meghancallaway  #onlinetrainer  #personaltrainer  #strengthcoach  #onlinecoach  #womensfitness  #femalefitness  #strongwomen  #strongwoman  #muscle  #womenthatlift  #womenwholift  #powerful  #strong  #personaltraining  #testimonial 
1.5 rep squats (I did front squats) are a great way to challenge your lower body when you don't feel like going too heavy. I only used 95 lbs and it was more than enough as the time under tension is crazy!! Squat to the bottom, stand 1/2 of the way up, squat back down, and stand back up. #meghancallawayfitness #meghancallaway #squats #squat #womenwhosquat #womensfitness #femalefitness #strongwomen #strongwoman #womenthatlift #womenwholift #muscle #athlete #sports #soccer #strong #strength #strengthcoach #onlinetraining #onlinefitness #onlinecoach #personaltrainer
1.5 rep squats (I did front squats) are a great way to challenge your lower body when you don't feel like going too heavy. I only used 95 lbs and it was more than enough as the time under tension is crazy!! Squat to the bottom, stand 1/2 of the way up, squat back down, and stand back up. #meghancallawayfitness  #meghancallaway  #squats  #squat  #womenwhosquat  #womensfitness  #femalefitness  #strongwomen  #strongwoman  #womenthatlift  #womenwholift  #muscle  #athlete  #sports  #soccer  #strong  #strength  #strengthcoach  #onlinetraining  #onlinefitness  #onlinecoach  #personaltrainer