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    MeghanCallawayFitness
    @meghancallaway

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This extremely advanced side plank variation demands a lot of full body strength and stability. I am on a single leg, and added in a bottoms up kettlebell hold (18 lbs). - Coaching Tips: - Get into a side plank position. Your body should be in a straight line from your head to feet. Your head, torso, and hips should be in a stacked position. - Before you press the the kettlebell so it is in a bottoms-up position, take a deep breath in (360 degrees of air around your spine), brace your core (6-7 out of 10 in terms of the intensity of the brace), tuck your ribcage towards your hips, and squeeze your glutes. This will improve your lumbopelvic stability, and your ability to perform this exercise. - While keeping your knee straight and toes pointing towards you, lift your upper leg, and hold the plank while in this position. Contract all of your core muscles as hard as you can. - Do not allow your lower back to hyperextend, your ribcage to flare, or any part of your body to rotate. - Aim to breath as normally as you can for the duration of the exercise. - Hold for 10-15 seconds per side and do 3-4 sets/side. - Regression: - You can make this exercise easier by keeping both feet on the ground, and by not doing the bottoms-up hold. - Progression: - You can make this exercise more challenging by using a heavier kettlebell, or by performing let abductions with the upper leg. #meghancallaway #meghancallawayfitness #strongwoman #strongwomen #womenthatlift #womenwholift #womensfitness #femalefitness #muscle #womenwithtattoos #womenwithmuscle #abs #kettlebellworkout #kettlebell
This extremely advanced side plank variation demands a lot of full body strength and stability. I am on a single leg, and added in a bottoms up kettlebell hold (18 lbs). - Coaching Tips: - Get into a side plank position. Your body should be in a straight line from your head to feet. Your head, torso, and hips should be in a stacked position. - Before you press the the kettlebell so it is in a bottoms-up position, take a deep breath in (360 degrees of air around your spine), brace your core (6-7 out of 10 in terms of the intensity of the brace), tuck your ribcage towards your hips, and squeeze your glutes. This will improve your lumbopelvic stability, and your ability to perform this exercise. - While keeping your knee straight and toes pointing towards you, lift your upper leg, and hold the plank while in this position. Contract all of your core muscles as hard as you can. - Do not allow your lower back to hyperextend, your ribcage to flare, or any part of your body to rotate. - Aim to breath as normally as you can for the duration of the exercise. - Hold for 10-15 seconds per side and do 3-4 sets/side. - Regression: - You can make this exercise easier by keeping both feet on the ground, and by not doing the bottoms-up hold. - Progression: - You can make this exercise more challenging by using a heavier kettlebell, or by performing let abductions with the upper leg. #meghancallaway  #meghancallawayfitness  #strongwoman  #strongwomen  #womenthatlift  #womenwholift  #womensfitness  #femalefitness  #muscle  #womenwithtattoos  #womenwithmuscle  #abs  #kettlebellworkout  #kettlebell 
#fulldisclosurefriday Maybe I am getting a little too big for my britches, but I think that the title of this mix I made for @leighpeele is pretty darn clever 😎. And this photo of ''the band'' #fourskins #hff warms my heart ❤️ @katiethenem @strongcoffeygram @5ftoffury1 @strongwithpurpose @ivonnebward
#fulldisclosurefriday  Maybe I am getting a little too big for my britches, but I think that the title of this mix I made for @leighpeele is pretty darn clever 😎. And this photo of ''the band'' #fourskins  #hff  warms my heart ❤️ @katiethenem @strongcoffeygram @5ftoffury1 @strongwithpurpose @ivonnebward
Queen Bailey in her throne 👑😻
Queen Bailey in her throne 👑😻
Apparently Erick is fond of the stuffed cat toy 😍😍😍
Apparently Erick is fond of the stuffed cat toy 😍😍😍
The picture doesn't do this rainbow justice. ⚽️+🌈=👌 rainbow #soccer
The picture doesn't do this rainbow justice. ⚽️+🌈=👌 rainbow #soccer 
Somebody I really respect once said this to me. These words are definitely etched in my mind.  #meghancallaway #meghancallawayfitness #femalefitness #womensfitness #pullups #pullup #pullupprogram #muscle #womenwholift #womenthatlift #strongwomen #strongwoman #fitnessmotivation #confidence
A bit of a muscle pump after today's upper body workout. Today = total ''meat and potatoes'' workout. A lot of weighted chin-ups, weighted push-ups and other push-up variations, heavy horizontal rowing variations, some Landmine pressing variations, and an exercise for scapular stability.  Nothing flashy. ____________________________________ I talk about this a lot, if you hope to do the more advanced and flashier ''play'' exercises, you need to become proficient at all of the fundamental movements first. Most of what I do is VERY basic, but it has given me the tools to do the more advanced and crazier exercises. ____________________________________ @jensinkler recognize the shirt 👌👯 ____________________________________ #meghancallaway #meghancallawayfitness #muscles #strongwoman #strongwomen #womenwholift #womenthatlift #fitness #biceps #womensfitness #femalefitness #strong #soccer #play #empower #fitnessmotivation
A bit of a muscle pump after today's upper body workout. Today = total ''meat and potatoes'' workout. A lot of weighted chin-ups, weighted push-ups and other push-up variations, heavy horizontal rowing variations, some Landmine pressing variations, and an exercise for scapular stability. Nothing flashy. ____________________________________ I talk about this a lot, if you hope to do the more advanced and flashier ''play'' exercises, you need to become proficient at all of the fundamental movements first. Most of what I do is VERY basic, but it has given me the tools to do the more advanced and crazier exercises. ____________________________________ @jensinkler recognize the shirt 👌👯 ____________________________________ #meghancallaway  #meghancallawayfitness  #muscles  #strongwoman  #strongwomen  #womenwholift  #womenthatlift  #fitness  #biceps  #womensfitness  #femalefitness  #strong  #soccer  #play  #empower  #fitnessmotivation 
New weighted vests at work @mvmtacademy = weighted chin-ups. 3 sets of 5 reps @45 lbs. This was set 3. Ideally, I'd like to be able to do 10 reps. Soon. I make sure to do a ratio of 2:1 horizontal to vertical pulling as this keeps my body happy. #meghancallawayfitness #meghancallaway #calisthenics #calisthenic #streetworkout #streetworkouts #weightvest #chinups #chinup #pullups #pullup #bodyweightexercises #bodyweight #muscle #womenthatlift #womenwholift #strongwomen #strongwoman #muscles
New weighted vests at work @mvmtacademy = weighted chin-ups. 3 sets of 5 reps @45 lbs. This was set 3. Ideally, I'd like to be able to do 10 reps. Soon. I make sure to do a ratio of 2:1 horizontal to vertical pulling as this keeps my body happy. #meghancallawayfitness  #meghancallaway  #calisthenics  #calisthenic  #streetworkout  #streetworkouts  #weightvest  #chinups  #chinup  #pullups  #pullup  #bodyweightexercises  #bodyweight  #muscle  #womenthatlift  #womenwholift  #strongwomen  #strongwoman  #muscles 
Here is the CRAZY exercise that one of my Instagram followers just dared me to try. Mission accomplished!! I did the regular variation, and since it went well, I added in single leg lowering. @fanny_josefine , I named this after you 😎 #streetworkout #streetworkouts #superman #strongwoman #strongwomen #muscle #muscles #womenwholift #womensfitness #womenthatlift #femalefitness #meghancallaway #meghancallawayfitness #abs #sixpack #strong #fitgirl
The life of Erick ❤️😻 #mainecoon #mainecooncat #cool #chill
**The shorter your path to the bar is, you will have a significantly easier time being able to perform pull-ups.  ____________________________________ When you are performing any pull-up or chin-up variation, the shorter the distance your body has to travel to the bar, the easier the exercise will be. Most people really struggle with this, and the end result is that their ability to perform pull-ups/chin-ups is dramatically compromised.  ____________________________________ As I've talked about on countless occasions, in order to perform the pull-up to perfection, and as efficiently as possible, your entire body needs to be working in unison. Poor scapular and lumbo-pelvic stability, and not keeping your body as rigid as possible, will cause your body to swing ahead or behind the bar like a pendulum. Rather than traveling in a shorter and more efficient vertical path, many people travel in a much longer and totally inefficient arc. This flawed form will dramatically reduce your ability to perform any pull-up or chin-up variation. Furthermore, imagine trying to pull an equally weighted limp noodle, or a rigid wooden plank in a vertical plane. What do you think will be easier to accomplish? Clearly the latter.  ____________________________________ Stay tuned as my pull-up program that I will be releasing in the near future will address all of the above (and much more), and will help take your ability to perform pull-ups to another level. It has worked wonders for me, and many of my clients. ____________________________________ Also, if you haven't received my free glute building eBook, you can get it by clicking on the link in my bio  #meghancallaway #meghancallawayfitness #strongwoman #strongwomen #womenwholift #womenthatlift #femalefitness #womensfitness #muscle #musclebuilding #muscles #calisthenic #calisthenics #streetworkout #streetworkouts #pullups #pullup #fitness #fitgirl #strongissexy
**The shorter your path to the bar is, you will have a significantly easier time being able to perform pull-ups. ____________________________________ When you are performing any pull-up or chin-up variation, the shorter the distance your body has to travel to the bar, the easier the exercise will be. Most people really struggle with this, and the end result is that their ability to perform pull-ups/chin-ups is dramatically compromised. ____________________________________ As I've talked about on countless occasions, in order to perform the pull-up to perfection, and as efficiently as possible, your entire body needs to be working in unison. Poor scapular and lumbo-pelvic stability, and not keeping your body as rigid as possible, will cause your body to swing ahead or behind the bar like a pendulum. Rather than traveling in a shorter and more efficient vertical path, many people travel in a much longer and totally inefficient arc. This flawed form will dramatically reduce your ability to perform any pull-up or chin-up variation. Furthermore, imagine trying to pull an equally weighted limp noodle, or a rigid wooden plank in a vertical plane. What do you think will be easier to accomplish? Clearly the latter. ____________________________________ Stay tuned as my pull-up program that I will be releasing in the near future will address all of the above (and much more), and will help take your ability to perform pull-ups to another level. It has worked wonders for me, and many of my clients. ____________________________________ Also, if you haven't received my free glute building eBook, you can get it by clicking on the link in my bio #meghancallaway  #meghancallawayfitness  #strongwoman  #strongwomen  #womenwholift  #womenthatlift  #femalefitness  #womensfitness  #muscle  #musclebuilding  #muscles  #calisthenic  #calisthenics  #streetworkout  #streetworkouts  #pullups  #pullup  #fitness  #fitgirl  #strongissexy 
If you are serious about strengthening and building your glutes, be sure to grab this free eBook. You won't regret it. This eBook is also great for men! Link is in my bio. #meghancallaway #meghancallawayfitness #glutes #glutesworkout #butt #buttworkout #booty #bootyfordays #muscle #muscle #musclebuilding #womensfitness #femalefitness #soccer #womenthatlift #womenwholift #strongwomen #strongwoman #buttfordays #glutesfordays
No shame whatsoever, AND snoring. Erick is one cool customer... 😻😎🔥 #mainecoon #mainecoons #mainecoonmix
Here is one of my favourite very advanced push-up variations that I am going to call ''Not A Delicate Flower.'' I added in some slow mo :). @jensinkler repping your shirt 👌#meghancallaway #meghancallawayfitness #strongwoman #strongwomen #womenwholift #womenthatlift #womensfitness #femalefitness #playgroundworkout #streetworkouts #streetworkout #calisthenic #calisthenics #pushup #pushups #muscle #fitness #liftweightsfaster #athlete #sports #onlinecoach #strengthtraining #fun #play #empower
Here is one of my favourite very advanced push-up variations that I am going to call ''Not A Delicate Flower.'' I added in some slow mo :). @jensinkler repping your shirt 👌#meghancallaway  #meghancallawayfitness  #strongwoman  #strongwomen  #womenwholift  #womenthatlift  #womensfitness  #femalefitness  #playgroundworkout  #streetworkouts  #streetworkout  #calisthenic  #calisthenics  #pushup  #pushups  #muscle  #fitness  #liftweightsfaster  #athlete  #sports  #onlinecoach  #strengthtraining  #fun  #play  #empower 
Current mood 🌈😻
Current mood 🌈😻
This sunny weather couldn't have come at a better time ☀️😎 #vancouver #sun
This sunny weather couldn't have come at a better time ☀️😎 #vancouver  #sun 
I told my friend Kelly Coffey that I would name one of my cool/crazy exercises ''Strong Coffey.'' Well, I outdid myself and put together a compilation of 8 cool/crazy exercises, and named it ''Strong Coffey.'' To view the full video, click on the link that's in my bio. #meghancallawayfitness #meghancallaway #strongcoffey #womensfitness #femalefitness #strongwomen #strongwoman #womenthatlift #womenwholift #muscle #playgroundworkout #playgroundworkouts #streetworkouts #streetworkout #superman #play #fun #ropeclimbs #ropeclimb #pullup #pullups #calisthenic #calisthenics
I told my friend Kelly Coffey that I would name one of my cool/crazy exercises ''Strong Coffey.'' Well, I outdid myself and put together a compilation of 8 cool/crazy exercises, and named it ''Strong Coffey.'' To view the full video, click on the link that's in my bio. #meghancallawayfitness  #meghancallaway  #strongcoffey  #womensfitness  #femalefitness  #strongwomen  #strongwoman  #womenthatlift  #womenwholift  #muscle  #playgroundworkout  #playgroundworkouts  #streetworkouts  #streetworkout  #superman  #play  #fun  #ropeclimbs  #ropeclimb  #pullup  #pullups  #calisthenic  #calisthenics 
One of my favourite pictures from the Girls Gone Strong conference in Seattle that I just realized I forgot to post on here. With the one and only @leighpeele 👯 #wsew17
One of my favourite pictures from the Girls Gone Strong conference in Seattle that I just realized I forgot to post on here. With the one and only @leighpeele 👯 #wsew17