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    MeghanCallawayFitness
    @meghancallaway

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**Women are strong, badass, and have endless potential!! My client @allikgodey hitting a 200 lb back squat. While she is able to maintain good form at a slightly greater depth, her depth here is still totally legit, and will only continue to improve. She made this look easy. #meghancallawayfitness #meghancallaway #womenwholift #womensfitness #womenthatlift #womenwhosquat #squats #squat #squatting #muscle #femalefitness #lift #lifting #strong #strongwoman #strongwomen #personaltrainer #fitness
**Women are strong, badass, and have endless potential!! My client @allikgodey hitting a 200 lb back squat. While she is able to maintain good form at a slightly greater depth, her depth here is still totally legit, and will only continue to improve. She made this look easy. #meghancallawayfitness  #meghancallaway  #womenwholift  #womensfitness  #womenthatlift  #womenwhosquat  #squats  #squat  #squatting  #muscle  #femalefitness  #lift  #lifting  #strong  #strongwoman  #strongwomen  #personaltrainer  #fitness 
Here is a very advanced hip thrust variation that you likely haven't seen before. This challenging but effective exercise also helps develop lumbo-pelvic stability, upper body and grip strength, so you are killing many birds with one stone. While I used additional resistance, start out out with just bodyweight. As for resistance, I attached a weight plate to a weight belt, and the belt/resistance is sitting in my hip crease, just as a barbell would during regular hip thrusts and glute bridges.  Coaching Tips: * You can either do this with a partner and can rest your foot on his or her shoulder, or you can use a bench. * Grab on to a pull-up bar, and rest the mid/back portion of your foot on the bench/shoulder. * Position your shin so that when you are performing the pressing movement, it is in a relatively vertical position. Otherwise your hamstrings will take over. * Before you lower your hips, take a deep breath into your belly (360 degrees of air around the spine), tuck your ribcage towards your hips (close the space in your midsection), and brace your core (imagine that you are about to get punched in the stomach). This will dramatically increase your lumbo-pelvic stability, will safeguard your back, and will enhance your ability to generate force with your glutes. * Now lower your hips as much as you can while maintaining a neutral spine. It's crucial that you do not allow your lower back to hyperextend and ribcage to flare. Lower doesn't mean better if your form deteriorates. * Once you reach your full depth (full depth will vary on an individual basis), extend your hips by pressing through the mid-back portion of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribs. This is extremely important. * At the top position, pause for a count as this will really utilize your glutes to the max. * During the lowering/eccentric portion of the movement, control the movement with your glutes. #meghancallawayfitness #meghancallaway #womenthatlift #womenwholift #womensfitness #strongwomen #strongwoman #muscle #glutes #hipthrusts #hipthrust #butt #strong #femalefitness
Here is a very advanced hip thrust variation that you likely haven't seen before. This challenging but effective exercise also helps develop lumbo-pelvic stability, upper body and grip strength, so you are killing many birds with one stone. While I used additional resistance, start out out with just bodyweight. As for resistance, I attached a weight plate to a weight belt, and the belt/resistance is sitting in my hip crease, just as a barbell would during regular hip thrusts and glute bridges. Coaching Tips: * You can either do this with a partner and can rest your foot on his or her shoulder, or you can use a bench. * Grab on to a pull-up bar, and rest the mid/back portion of your foot on the bench/shoulder. * Position your shin so that when you are performing the pressing movement, it is in a relatively vertical position. Otherwise your hamstrings will take over. * Before you lower your hips, take a deep breath into your belly (360 degrees of air around the spine), tuck your ribcage towards your hips (close the space in your midsection), and brace your core (imagine that you are about to get punched in the stomach). This will dramatically increase your lumbo-pelvic stability, will safeguard your back, and will enhance your ability to generate force with your glutes. * Now lower your hips as much as you can while maintaining a neutral spine. It's crucial that you do not allow your lower back to hyperextend and ribcage to flare. Lower doesn't mean better if your form deteriorates. * Once you reach your full depth (full depth will vary on an individual basis), extend your hips by pressing through the mid-back portion of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribs. This is extremely important. * At the top position, pause for a count as this will really utilize your glutes to the max. * During the lowering/eccentric portion of the movement, control the movement with your glutes. #meghancallawayfitness  #meghancallaway  #womenthatlift  #womenwholift  #womensfitness  #strongwomen  #strongwoman  #muscle  #glutes  #hipthrusts  #hipthrust  #butt  #strong  #femalefitness 
Current mood 😴😴. My brain is f$&king mush and is not functioning at all, so rather than pretending to do work and just going through the motions, I'm giving myself permission to do absolutely nothing for the rest of the day. Donair and mindless tv are on the horizon. #mainecoonmix #mainecooncat #mainecoons #yawn #paws #muscle
Current mood 😴😴. My brain is f$&king mush and is not functioning at all, so rather than pretending to do work and just going through the motions, I'm giving myself permission to do absolutely nothing for the rest of the day. Donair and mindless tv are on the horizon. #mainecoonmix  #mainecooncat  #mainecoons  #yawn  #paws  #muscle 
You do NOT need to use an unstable surface to improve your balance. In fact, unless you spend 100% of your time on a Bosu or wobble board, and the chances of this happening are slim to none, you are better served performing your exercises on a stable surface, with more weight, AND with better form.  While the single leg deadlift helps you strengthen and develop the muscles of posterior chain, it is also a fantastic exercise for improving your balance, and full body stability, including in your lower leg and foot. My speed was intentionally fast, and the resistance was relatively low (2x 35 lb KB's). I was half asleep when I was getting dressed, hence the mismatching socks. #meghancallaway #meghancallawayfitness #justsaynotobosus #womenwholift #womenthatlift #womensfitness #strongwomen #strongwoman #muscle #balance #stability #sports #soccer #fitness #personaltrainer #strength #strong #onlinetrainer #onlinefitness #onlinecoach #strengthcoach #hamstrings #glutes
You do NOT need to use an unstable surface to improve your balance. In fact, unless you spend 100% of your time on a Bosu or wobble board, and the chances of this happening are slim to none, you are better served performing your exercises on a stable surface, with more weight, AND with better form. While the single leg deadlift helps you strengthen and develop the muscles of posterior chain, it is also a fantastic exercise for improving your balance, and full body stability, including in your lower leg and foot. My speed was intentionally fast, and the resistance was relatively low (2x 35 lb KB's). I was half asleep when I was getting dressed, hence the mismatching socks. #meghancallaway  #meghancallawayfitness  #justsaynotobosus  #womenwholift  #womenthatlift  #womensfitness  #strongwomen  #strongwoman  #muscle  #balance  #stability  #sports  #soccer  #fitness  #personaltrainer  #strength  #strong  #onlinetrainer  #onlinefitness  #onlinecoach  #strengthcoach  #hamstrings  #glutes 
**New article - Women Are Not Delicate Flowers. Stop Telling Us To ''Be Careful.'' As women, we are constantly being told to ''be careful, you don't get too muscular,'' ''be careful or you will look masculine,'' ''be careful, you need a spotter/that weight is too heavy,'' ''be careful you don't gain weight.'' The list of ''be careful's'' is endless, and insulting. In this unfiltered rant, I discuss exactly how being told to ''be careful'' makes me feel. I'm sure that countless women can relate. Link is in bio #meghancallaway #meghancallawayfitness #womensfitness #femalefitness #womenwholift #womenthatlift #womenthatliftwomen #womenwhosquat #strongwoman #strongwomen #strengthcoach #empower #muscle #strength #strong #strengthtraining #sports #soccer #streetworkout #streetworkouts #onlinetrainer #onlinefitness #onlinecoach #personaltrainer #happy
**New article - Women Are Not Delicate Flowers. Stop Telling Us To ''Be Careful.'' As women, we are constantly being told to ''be careful, you don't get too muscular,'' ''be careful or you will look masculine,'' ''be careful, you need a spotter/that weight is too heavy,'' ''be careful you don't gain weight.'' The list of ''be careful's'' is endless, and insulting. In this unfiltered rant, I discuss exactly how being told to ''be careful'' makes me feel. I'm sure that countless women can relate. Link is in bio #meghancallaway  #meghancallawayfitness  #womensfitness  #femalefitness  #womenwholift  #womenthatlift  #womenthatliftwomen  #womenwhosquat  #strongwoman  #strongwomen  #strengthcoach  #empower  #muscle  #strength  #strong  #strengthtraining  #sports  #soccer  #streetworkout  #streetworkouts  #onlinetrainer  #onlinefitness  #onlinecoach  #personaltrainer  #happy 
Erick making himself right at home, on a clean towel 😈😈#mainecoons #mainecoonmix #mainecoonmix
Today's workout = lots of towel pull-ups and some horizontal rowing exercises. Towel pull-ups are a great pull-up variation, and are also a great way to improve your grip strength. Tempo = slow and controlled. #meghancallawayfitness #meghancallaway #calisthenic #calisthenics #streetworkout #streetworkouts #pullups #pullup #bodyweighttraining #bodyweightworkout #strongwomen #strongwoman #womenwholift #womensfitness #womenthatlift #femalefitness #sports #soccer #muscle #onlinecoach #onlinefitness #personaltrainer #strengthcoach #strong
Today's workout = lots of towel pull-ups and some horizontal rowing exercises. Towel pull-ups are a great pull-up variation, and are also a great way to improve your grip strength. Tempo = slow and controlled. #meghancallawayfitness  #meghancallaway  #calisthenic  #calisthenics  #streetworkout  #streetworkouts  #pullups  #pullup  #bodyweighttraining  #bodyweightworkout  #strongwomen  #strongwoman  #womenwholift  #womensfitness  #womenthatlift  #femalefitness  #sports  #soccer  #muscle  #onlinecoach  #onlinefitness  #personaltrainer  #strengthcoach  #strong 
Here is a Landmine complex I did today as a workout finisher. Complexes like this give you a huge bang for your buck. All of these exercises are great for developing upper body strength, and core strength/stability. I transitioned from one exercise to the next without resting, and did 4 sets total. 1) Split stance single arm Landmine press 2) double arm Landmine anti-rotational fly 3) double arm band resisted anti-extension Landmine press. The last exercise was the toughest by far  #meghancallaway #meghancallawayfitness #landmine #landmines #womenwholift #womenthatlift #womensfitness #soccer #sports #strongwoman #strongwomen #strengthcoach #press #pressing #muscle #fitness #onlinecoach #onlinetrainer #onlinefitness #strength #strong #toningisforprinters
Here is a Landmine complex I did today as a workout finisher. Complexes like this give you a huge bang for your buck. All of these exercises are great for developing upper body strength, and core strength/stability. I transitioned from one exercise to the next without resting, and did 4 sets total. 1) Split stance single arm Landmine press 2) double arm Landmine anti-rotational fly 3) double arm band resisted anti-extension Landmine press. The last exercise was the toughest by far #meghancallaway  #meghancallawayfitness  #landmine  #landmines  #womenwholift  #womenthatlift  #womensfitness  #soccer  #sports  #strongwoman  #strongwomen  #strengthcoach  #press  #pressing  #muscle  #fitness  #onlinecoach  #onlinetrainer  #onlinefitness  #strength  #strong  #toningisforprinters 
Erick posing by the warm fire 😻😻💪💪🔥🔥 #mainecoon #mainecoons #mainecoonmix #erick
Just went for a weighted push-up PR of 100 lbs and didn't quite have it today. I loaded myself so I'm confident I would have hit this today if I had conserved my energy. I included the set-up. On a positive note, after I missed at 100 lbs, I was able to tie my current PR and did 90 lbs x 1, and got a new PR of 12 reps with 60 lbs. 100 will be mine soon! (By the end of next week)! #meghancallaway #meghancallawayfitness #womenwholift #womensfitness #womenthatlift #strongwomen #strongwoman #muscle #pushup #pushups #calisthenic #calisthenics #streetworkout #streetworkouts #personaltrainer #strengthcoach #femalecoach #femalefitness #womensfitness #glutes #abs #onlinecoach #onlinefitness #onlinetrainer
Just went for a weighted push-up PR of 100 lbs and didn't quite have it today. I loaded myself so I'm confident I would have hit this today if I had conserved my energy. I included the set-up. On a positive note, after I missed at 100 lbs, I was able to tie my current PR and did 90 lbs x 1, and got a new PR of 12 reps with 60 lbs. 100 will be mine soon! (By the end of next week)! #meghancallaway  #meghancallawayfitness  #womenwholift  #womensfitness  #womenthatlift  #strongwomen  #strongwoman  #muscle  #pushup  #pushups  #calisthenic  #calisthenics  #streetworkout  #streetworkouts  #personaltrainer  #strengthcoach  #femalecoach  #femalefitness  #womensfitness  #glutes  #abs  #onlinecoach  #onlinefitness  #onlinetrainer 
40 x 15 second Airdyne sprints with 30 seconds rest between sprints, and 90 seconds rest after every 10 = a ridiculous muscle pump in my legs, and crazy conditioning. I LOVE doing these sprint workouts, and they've really improved my overall fitness level. #meghancallawayfitness #meghancallaway #sprints #sprint #airdyne #fitness #sports #soccer #muscle #womenwholift #womenthatlift #womensfitness #femalefitness #femalecoach #onlinecoach #onlinefitness #fun #strengthcoach #personaltrainer
40 x 15 second Airdyne sprints with 30 seconds rest between sprints, and 90 seconds rest after every 10 = a ridiculous muscle pump in my legs, and crazy conditioning. I LOVE doing these sprint workouts, and they've really improved my overall fitness level. #meghancallawayfitness  #meghancallaway  #sprints  #sprint  #airdyne  #fitness  #sports  #soccer  #muscle  #womenwholift  #womenthatlift  #womensfitness  #femalefitness  #femalecoach  #onlinecoach  #onlinefitness  #fun  #strengthcoach  #personaltrainer 
Band resisted chin-ups are no joke! I saw someone doing them and wanted to try them out. Before any of the armchair ''coaches'' feel the need to chime in, the clips all face the same way, so unless you put one on the other side of the rack, the clip will come flying out, which would make doing these impossible and dangerous. #meghancallaway #meghancallawayfitness #femalefitness #womensfitness #womenwholift #womenthatlift #strongwoman #strongwomen #calisthenics #calisthenic #streetworkouts #streetworkout #chinups #biceps #muscle #strengthtraining #onlinetrainer #onlinefitness #fun #play @mvmtacademy
Band resisted chin-ups are no joke! I saw someone doing them and wanted to try them out. Before any of the armchair ''coaches'' feel the need to chime in, the clips all face the same way, so unless you put one on the other side of the rack, the clip will come flying out, which would make doing these impossible and dangerous. #meghancallaway  #meghancallawayfitness  #femalefitness  #womensfitness  #womenwholift  #womenthatlift  #strongwoman  #strongwomen  #calisthenics  #calisthenic  #streetworkouts  #streetworkout  #chinups  #biceps  #muscle  #strengthtraining  #onlinetrainer  #onlinefitness  #fun  #play  @mvmtacademy
Work break cuddle session with Erick. He LOVES it when I rub along the edge of his mouth 😍😍💪💪#mainecoon #mainecoons #mainecoonmix #fangs
Current mood 😴😴😴
Current mood 😴😴😴
Holy shit, so this just happened. Weighted push-up PR of 90 lbs, AND I weighted myself. Shockingly, the push-up felt fairly easy. I expended most of my energy loading myself with the weights so think that if I had help, 100 lbs would be no problem. New goal = my bodyweight in added weight. My strong glutes and anterior core made this possible!! @mvmtacademy #meghancallaway #strongwomen #strongwoman #femalefitness #womenwholift #womenthatlift #womensfitness #pushups #pushup #calisthenic #calisthenics #strength #strong #streetworkouts #streetworkout #abs #core #personaltrainer #strengthcoach #onlinefitness #onlinetrainer #onlinecoach #muscle #sports #soccer
Holy shit, so this just happened. Weighted push-up PR of 90 lbs, AND I weighted myself. Shockingly, the push-up felt fairly easy. I expended most of my energy loading myself with the weights so think that if I had help, 100 lbs would be no problem. New goal = my bodyweight in added weight. My strong glutes and anterior core made this possible!! @mvmtacademy #meghancallaway  #strongwomen  #strongwoman  #femalefitness  #womenwholift  #womenthatlift  #womensfitness  #pushups  #pushup  #calisthenic  #calisthenics  #strength  #strong  #streetworkouts  #streetworkout  #abs  #core  #personaltrainer  #strengthcoach  #onlinefitness  #onlinetrainer  #onlinecoach  #muscle  #sports  #soccer 
** Holy glutes and hamstrings 🍑🍑. Band resisted RDL's. 145 lbs + medium tension band. Makes the eccentric component and the lockout WAY tougher. This is also a good trick for people who struggle to execute the hip hinging movement, but of course you would want to start with a minimal amount of weight. #meghancallaway #meghancallawayfitness #deadlift #deadlifts #glutes #butt #muscle #womenwholift #womensfitness #womenthatlift #femalefitness #athlete #sports #soccer #strong #strongwoman #strongwomen #onlinecoach #onlinetrainer #onlinefitness #strengthcoach #personaltrainer
** Holy glutes and hamstrings 🍑🍑. Band resisted RDL's. 145 lbs + medium tension band. Makes the eccentric component and the lockout WAY tougher. This is also a good trick for people who struggle to execute the hip hinging movement, but of course you would want to start with a minimal amount of weight. #meghancallaway  #meghancallawayfitness  #deadlift  #deadlifts  #glutes  #butt  #muscle  #womenwholift  #womensfitness  #womenthatlift  #femalefitness  #athlete  #sports  #soccer  #strong  #strongwoman  #strongwomen  #onlinecoach  #onlinetrainer  #onlinefitness  #strengthcoach  #personaltrainer 
Double pause front squats @135 lbs x 3. Pause 1/4 of the way down, and at the bottom. Last set so my form wasn't as good as I'd normally like, and my last rep was the slowest rep EVER 😂😂😂. I came SO close to saying f$&k it and dumping the weight #meghancallaway #meghancallawayfitness #fitness #squats #squatting #womenthatlift #womensfitness #womenthatliftwomen #womenwhosquat #muscle #strongwoman #strongwomen #lift #lifting #onlinecoach #onlinetrainer #strengthcoach #personaltrainer
Double pause front squats @135 lbs x 3. Pause 1/4 of the way down, and at the bottom. Last set so my form wasn't as good as I'd normally like, and my last rep was the slowest rep EVER 😂😂😂. I came SO close to saying f$&k it and dumping the weight #meghancallaway  #meghancallawayfitness  #fitness  #squats  #squatting  #womenthatlift  #womensfitness  #womenthatliftwomen  #womenwhosquat  #muscle  #strongwoman  #strongwomen  #lift  #lifting  #onlinecoach  #onlinetrainer  #strengthcoach  #personaltrainer