Posts by date
Most used hashtags
Most used words in caption
Avg Like Count: 18.44K
Meg 💪 Strength & Fitness Coach (@megsquats) Instagram photos and videos
List of Instagram medias taken by Meg 💪 Strength & Fitness Coach (@megsquats)
Just some good ole fashioned deadlifts. I still have no interest competing in my usually annual powerlifting meet BUT I definitely want to compete in something this fall to get the juices flowing and focus in on a short term goal. WHAT SHOULD I DO? Strongman? Weightlifting? Throw things for sport? Let me know. The more bizarre the better. 🥇🥈🥉🏅🏆🎖
If you’ve been around awhile, you know that I used to avoid hip thrusts 🍑 like the MOTHER FREAKING PLAGUE 😷 I hated them. Never quite clicked with the movement or the setup, and found them painful to perform, a pain in the ass to set up and simply not worth the effort. I was doing all the things wrong, so decided to take some time and learn and practice over the past few months. Definitely has nothing to do with the fact that I met @soheefit and @bretcontreras1 not too long ago 😅😅 Here are some tips condensed from watching technique videos and playing around with my form over the past few months: 1️⃣ LOOK STRAIGHT: I used to think that I was supposed to pivot off of the contact point on my surface. Instead, lock your head, neck, and shoulders into place, moving only from the ribs down. Tuck your chin and keep your eyes looking forward. 2️⃣ MOVEMENT IS FROM THE RIBS DOWN: Don’t pivot or seesaw off of the surface moving the your entire upper body and head with your hip thrust (similar to the cue above, but this is my most important technique cue, so excuse my redundancy). Try to lock your head, neck, shoulders, and eyes to look forward through the entire movement. 3️⃣ PELVIC TILT: Increase glute activation at the top with a posterior pelvic tilt. Squeeze the glutes at the top, and increase intensity with a pause at the top. 4️⃣ WALK YOUR SHOULDERS UP HIGHER ON THE BENCH: The standard bench isn’t ideal for my height (I’m 5’3”), so if you’re close in height to me, you may need to walk your shoulders up to get in a better position. A good target is to make contact just below your shoulder blades. There are other pieces of equipment you can use, but this is all I’ve got. In this position, your plates probably won’t touch the ground, so keep that in mind. 5️⃣ SHINS PERPENDICULAR TO THE FLOOR (at the top): At the top of your rep, make sure shins are perpendicular. This combined with all my other cues will give you a shorter range of motion. I was assuming the hip thrust would be far longer of an ROM than what it really is. Definitely stole a lot of these cues from @bretcontreras1 @krissycela and @soheefit will link favs in my story!
🥾 Adventure Gal 🥾 - Wrapping up birthday festivities with some HIKING. This quick little camping trip came at the perfect time - it’s Deload Week on Stronger by the Day! 👀 - After a hard few weeks of lifting, I’m usually ready to take my foot off the gas pedal, mix things up, and set myself up for a great next block of training. 📈 - I know it can be hard to take a step back when things are feeling solid... but that doesn’t mean training and physical activities have to be boring 🙅♀️. Deload week — when training volumes and intensity are at their lowest — is my favorite time to push non-gym activities. Hiking, biking, swimming, snowboarding, climbing, and yoga are always on my list. 🏃♀️🚴♀️🏊♀️🏂🧗♀️🧘♀️ - Taking a break from the demands of training with some low impact and low stress movement and activity can be the perfect way to set yourself up for long term training success. If you have a hard time going in the gym and NOT pushing yourself, try out a new activity, get sweaty, and have fun (all while allowing your body to recover). 💃 - And of course, if you’ve been waiting for the next Deload week to join #StrongerByTheDay — programming for the week is up! This week is the perfect time to sign up, giving you time to get registered, check out the website, and dip your toes into training before the new cycle kicks off next Monday. Link to join us in my bio, just $8/mo with no monthly commitment!
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 🥔 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.
Hi from me and my butt dent 😂 yep I have a dent on my right butt 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 body that I can easily hide, but it’s noticeable in light colored pants or dresses and of course... ultra cheeky bikini bottoms🍑 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 butt dent became less annoying as I became more interesting. Only when I accepted that I had a hell 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 butt 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 arse... 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 butt dent 😂 #bodyneutrality Photo by @3muh (she said the dent is kinda cute 😉😉)
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 body. 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 body 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
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 ♥️♥️♥️ so far having my ideal day 🧘♀️ 🏖 🌊 🍟 - Photo by @3muh
I DO MY HAIR TOSS 💁♀️ CHECK MY NAILS 💅 new @strongstrongsupply swag coming tomorrow morning FOR MY BIRTHDAY 🎁 🎂 🍰 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. ♥️♥️ 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 😉
🚣♀️ 3-Position Inverted Rows 🚣♀️ 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 positions and grips, all in one exercise. You can also overreach on volume — 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. 🚣♀️ 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
Leave your favorite Christmas song in the comments 🎄🎄🎄🎄
3️⃣ Position Tricep Burnout (Mechanical Dropset) 🤤💪💋 〰️ 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 positions relative to the torso, ensuring we reach peak contractions at different shortened or lengthened states, hitting all three heads of the tricep 🔑 〰️ 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. 〰️ 🔺🔺 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!