Episode 13 – Meghan Callaway- Treat Each Session As You Would Your Race, Be 100% Present Mentally

In this Episode:

• Meghan Callaway
• Unstable Surface Training
• Recovery
• Breathing
• Overtraining
• Visual, Oral, Written, and Kinesthetic
• Common Themes With Successful Clients – Coaching & Cueing
• Conclusion

Show Notes:

0:42 –

Meghan Callaway

• From Vancouver
• Has a number of online programs
  • The Ultimate Pull-Up Program
  • The Complete Trainer’s Toolbox
• “It is honestly one of my favorite Instagram accounts” – Menachem
• Has always been passionate about sports and training
• Initially trained herself focusing on her appearance and didn’t enjoy her workouts
• “I wanna feel like I’m playing” – Meghan
  • Everyday she’s excited to work and spread the message to so many people
• At 28 Meghan got into a bad car accident
  • After that, her message changed to training to feel good and empowered
• There’s so much good information out there on social media
  • “I think it’s a matter of sifting through the bad information to find the good professionals to follow” – Meghan

10:46 –

Unstable Surface Training

• The benefits are few and far between
• “You will achieve so much more performing exercises on a stable surface using better form – using more resistance – than you will doing the same thing on Bosus – or other unstable devices” – Meghan
• For the upper body she’s used an unstable device more so than an unstable surface
  • Chaos push-ups
  • Bottoms-up kettlebell presses
• Single-leg exercises on a stable surface are fantastic for developing balance
• There might be a correlation between athletes who struggle with short-foot exercise and ACL tears
• If you struggle to balance on your feet you’re probably not going to be as stable in the rest of the joints
• “Running is a really technical activity” – Meghan
  • It’s very high impact

20:05 –

Recovery

• Turn off Netflix autoplay!
• Try to go to sleep early
• Read before you go to sleep instead of watching TV
• Don’t spend a lot of time on screens at night before going to sleep
• “Sleep is essential” – Meghan
• Increase self-care and put yourself first
• “Less is often more beneficial – you want to do as little as you can to obtain the maximum benefits” – Meghan
• Walk!
• “Figure out what works and feels best for you” – Meghan
• Prioritize your mental health
• “Putting yourself and your mental health first will have such a positive carry over everything you do” – Meghan

34:38 –

Breathing

• “The cutting edge in strength training right now” – Menachem
• 360º breathing around the spine
  • Crocodile breathing
• Breathing does vary depending on the activity
• Triangular breathing drill:
  • Breathe in and visualize the line of a triangle from the ground to the top
  • Hold your breath during the line from the top to the bottom of the triangle
  • Exhale during the flat part
  • Try to make the triangle even on three sides
• “The Stress Code” – Richard Sutton
• Pressure and holding your breath helps the parasympathetic nervous system turn on
• Separate nose and mouth inhalation
• Deadbugs: ribs tucked, brace core, steadily exhale through the mouth, inhale through the nose
  • Inhaling through the nose makes it much easier to maintain the position/brace

47:40 –

Overtraining

• Basadoic: too much low intensity long duration
  • Recommend going to the mountains
• Atasonic: too much high intensity not enough recovery
  • Recommend going to the beach
• It’s about developing tension – not about executing strength
• Body positioning is essential as well

54:15 –

Visual, Oral, Written, and Kinesthetic

• “I connect written and visual” – Menachem
• Menachem has athletes fill out the VARK test
• “People who tend to be the right fit tend to approach me” – Meghan

58:01 –

Common Themes With Successful Clients – Coaching & Cueing

• “Being mentally present is just as – even more important – than being physically present” – Meghan
  • It depends!
  • Coaches have to adapt to the client
• Less is more
• Coaches should not speak in black and white or absolutes
• “Just because something works for someone else doesn’t mean it’s going to work for you the same way – or at all” – Menachem
• Message to endurance athletes to help them know when to look for help and how to get the most out of your training:
  • If you have something you’re really not improving in, working with someone for a single session can make a tremendous difference
  • “It is such a worthwhile investment if you find you’re stuck and are just not making the progress on your own” – Meghan

1:08:06 –

Conclusion

• How to find Meghan:
  • Website: meghancallawayfitness.com
  • Ultimate Pull-Up Program
    • Ultimatepullups.com 
  • The Complete Trainer’s Toolbox
  • Glutes, Floor, and Pelvic Floor
  • Instagram: meghancallaway
  • Facebook: Meghan Callaway Fitness
  • Come see Meghan in Vancouver!
  • “Even working with people online can be so beneficial” – Meghan
  • “You’re a much more 360º coach” – Menachem
  • You can also book Meghan for a seminar or workshop