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Meg πŸ’ͺ Strength & Fitness Coach (@megsquats) Instagram Profile Photo

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Meg πŸ’ͺ Strength & Fitness Coach

On a mission to get a barbell in every woman’s hands. πŸ† Stronger by the Day @strongstrongfriends πŸ‹οΈβ€β™€οΈ @strongstrongsupply πŸ₯΅ JOIN MY PROGRAM - $8/MOπŸ‘‡

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Meg πŸ’ͺ Strength & Fitness Coach (@megsquats) Instagram photos and videos

List of Instagram medias taken by Meg πŸ’ͺ Strength & Fitness Coach (@megsquats)

Santa Barbara, California

How do you stay on track while going out to eat so much? If you’re feeling stressed about eating at restaurants, here are a handful of my tips: 1️⃣ We don’t worry about it on certain days: birthdays, anniversaries, thanksgiving, Christmas, and to nurse your new year’s hangover. Or whatever holiday you celebrate and prefer. We are having a last celebration for my birthday, so this photo is an example of that 🀀 2️⃣ Base your order around protein. Grab the steak, chicken, salmon, or tofu based simple dishes. Get a side of veggies and ask to swap your potatoes πŸ₯” or 🍟 for a 2nd serving of veggies. I’m impressed with your will if you’re able to do that one. 3️⃣ Certain cuisines are leaner, simpler and traditionally cooked or prepared with less fat and fewer calories. When planning a night out, think about Japanese, Mediterranean, Seafood or a Steakhouse. Italian and Mexican restaurants are some of my favorite, but usually come with free bread or chips. So if you’re going out and know that you can’t say no to chips + guacamole before you even order (lol me), then consider another option that avoids FOMO.

Los Angeles, California

Hi from me and my dent πŸ˜‚ yep I have a dent on my right cheek. It’s been there since I can remember, and I believe it’s from a shot I got when I was a baby. This is a part of my that I can easily hide, but it’s noticeable in light colored pants or dresses and of course... ultra cheeky bikini bottomsπŸ‘ I don’t think it’s necessary to embrace, find beauty in, or even fully accept our perceived flaws. What is necessary: Truly believing that we have more to offer the world than just looking a certain way. I think my dent became less annoying as I became more interesting. Only when I accepted that I had a of a lot to offer the world, did I start to believe that my imperfections were a speck of dust compared to what really mattered. So here’s my dent. I don’t hate it. I also don’t really love it. It’s slightly embarrassing because I do work hard to have a nice ... but the dent will always be there. Life goes on. Ok now I know you’re out there. Pls tell me if you have a dent πŸ˜‚ neutrality Photo by @3muh (she said the dent is kinda cute πŸ˜‰πŸ˜‰)

Los Angeles, California

A lot of you loved when I posted about shoulder health and exercises to get your shoulders feeling great. Here are a few more exercises, or variations of exercises I’ve shared in the past. 〰️ 1️⃣ Behind the neck pull downs: Use a mini band, or a narrow grip on a standard resistance band. Pull the band apart to bring hands down and create more tension on the band. Return with control and repeat. Try this one for 3 sets of 6-10 and remember to use a light band! 〰️ 2️⃣ Banded handwork: place a mini band around your hands and lean on a wall. Walk one hand at a time to step the hand higher on the wall, laterally, then lower on the wall. Try 5 reps at each position then switch. 〰️ 4️⃣ Band Pull Aparts: this is a usual in our programming. Try the variation starting with an underhand grip, then switch to overhand after 8 reps. Be sure to continue to stand tall, with shoulders retracted. Don’t let your elbows drop too far down! 〰️ 5️⃣ Shoulder external rotation: Set up with a resistance band anchored to a wall or piece of equipment (you can also use a cable on the lightest setting). Glue your humorous to your ribs, and externally rotate the hand away from the . No need to go heavy for this one at all! 〰️ 6️⃣ Scap push up: I love this one as a primer for push ups or pull-ups. Set up in a push up position and keeps arms straight, not allowing elbows to flex. Retract and protract the shoulder blades to perform the movement. 〰️ Remember that good programming supports shoulder health and an overall balance of movements! Pairing exercises that build a balanced will help you feel your best and strongest. If you’re looking for a program then check out my program Stronger by the Day for only $8/mo (link in bio). We include a weekly warm up that will have some of these gems in it! 〰️ 🎢 Song: Thriller by Jessie Villa

Los Angeles, California

you can only choose one: Glutes πŸ‘ or Biceps πŸ’ͺ WHAT WE TRAINING? - Photo by @grid.v

Manhattan Beach, California

Happy bday to this bad bih! It’s me (I’m the bad bih, don’t make me spell it out for you) it’s my birthday. Expect a list of 100 things I’ve learned before turning 100 later. Hope you all have a great day. Thank you for the bday wishes β™₯️β™₯️β™₯️ so far having my ideal day πŸ§˜β€β™€οΈ πŸ– 🌊 🍟 - Photo by @3muh

Rep Max Performance

I DO MY HAIR TOSS πŸ’β€β™€οΈ CHECK MY NAILS πŸ’… new @strongstrongsupply coming tomorrow morning FOR MY BIRTHDAY 🎁 πŸŽ‚ 🍰 we are giving a huge discount to Everyone on the BFF list (that’s my weekly email list), so if you want in on it, then sign up with the link in my bio. β™₯️β™₯️ ok what should I do for my birthday? I have one tradition, and one tradition only and that’s PANCAKES - rest of the day is a wild card πŸ˜‰

Los Angeles, California

πŸš£β€β™€οΈ 3-Position Inverted Rows πŸš£β€β™€οΈ We’ve been programming these 3-position Inverted Rows over the past couple months on Stronger by the Day. This is a great setup that builds overall pulling strength in different and grips, all in one exercise. You can also overreach on volume β€” starting with the most challenging position, you can progress through easier grip widths and perform more total reps than you would have achieved by staying in that first grip. πŸš£β€β™€οΈ Try 4-5 Reps of these 3 or keep building up to a bigger set ⬇️⬇️⬇️ 1️⃣ Wide Grip: go as wide as possible 2️⃣ Underhand: Switch hands to a supine grip 3️⃣ Moderate Overhand: Switch hands back but this round keep your grip width more moderate - Scale easier by bending your knees at 90-degrees, or raising the height of the bar. Very beginner lifters can do this exercise with proper scaling! - Scale harder by elevating feet as demonstrated here by me! The more parallel you are, the harder! - BOOKMARK THIS POST! And tag me when you try it! @strongstrongfriends

Rep Max Performance

Leave your favorite Christmas song in the comments πŸŽ„πŸŽ„πŸŽ„πŸŽ„

3️⃣ Position Tricep Burnout (Mechanical Dropset) 🀀πŸ’ͺπŸ’‹ 〰️ Try this 3 Position Tricep Giant Set for a burner at the end of your workout this weekend. I love a mechanical dropset to switch things up and get a pump. This set trains the triceps in various relative to the torso, ensuring we reach peak contractions at different shortened or lengthened states, hitting all three heads of the tricep πŸ”‘ 〰️ Try this next time you have any Tricep work. Do prescribed or as many reps as possible in each variation. 〰️ 1️⃣ Overhead Tricep Cable Extension: you can sub a dumbbell/EZ bar if needed! 〰️ 2️⃣ Skullcrushers: try to keep your humerus in the same place through the movement, only hingeing at the elbow. 〰️ 3️⃣ Bench Dips: start with the more difficult variation, do as many reps as possible. THEN dropset to a scaled variation, adjusting leg position to help squeeze out more reps. 〰️ πŸ”ΊπŸ”Ί Want to see more workouts and burnout sets like this? Join Stronger by the Day - my program for only $8/month. No commitment required and you’ll get all you need and more to start building those guns and pushing your workouts. Sign up now with the link in my bio!

ITS MOTHER FRIGGIN SMOOTHIE TIME. Just posted a new YouTube video where I experiment with my magic bullet and make 4 new smoothie recipes. Link in bio to watch. πŸ”πŸ”πŸ” Let me know what kind of nutrition/recipe video you all want to see next β™₯️

Los Angeles, California

πŸ’­ CORE + TRUNK EXERCISES πŸ’­ I wanted to share a few core exercises from our current training block on Stronger by the Day (plus a few variations I’m experimenting with). We usually sprinkle in our core work throughout the week, so bookmark this post and add in these if you’re needing some extra core work. To build our heavy lifts πŸ‹οΈβ€β™‚οΈ, we like to focus on training the entire trunk, not just the glamor muscles you see in the mirror (abs). This means we actively train abdominal flexion (hollow , stir the pot, bear crawl); extension (back extension, superman); lateral flexion and extension (side planks, suitcase walks, windmills); and rotation/anti-rotation (paloff press)πŸ₯Š Try some of these that look new to you: 1️⃣ Half Kneeling Paloff Press 3x5/side 2️⃣ Hollow Body Holds 3x4 3️⃣ Side Plank Raise 4x5/side. Try an extended plank pose, with arm and leg floating for a finisher. 4️⃣ Supermans: 3x8 5️⃣ Stir-the-pot: 3x8/side 6️⃣ Weighted bear crawl plank: get in a quadruped position for this and with control, float the knees off the floor. Hold for 30+ seconds 7️⃣ Back extension: 3x10, try to pause at the top 8️⃣ Dead bugs: 3x8-12/side. You can do these with weight, or hold a resistance band that is anchored to help keep your position and make the variation harder. 9️⃣ KB Windmill: 3x8-12/side πŸ”Ÿ Suitcase Walk: 30+ seconds. Shoot for time here, not speed! For more workout ideas and tips, join Stronger by the Day for only $8/month. Link in bio to start! β˜‘οΈ

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