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

Sick and tired of getting dropped?

If you're fed up with getting dropped at every climb, or getting beaten at the line, download our intervals guide, INSTANTLY!

15585
Scroll to Top