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1 week ago

Dumbbell Only Back Excercises *explained*
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Working your back is an essential part of having a balanced physique - if you haven't seen my last post on the importance, go take a gander 😏
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You don't need cables, you don't need to do pull ups, you don't need a gym - all you need is some dumbbells (or bands) and maybe a bench 😉 here are some of my favorite back exercises, explained:
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Clip 1 - Power: Zero Gravity Rows combine a deadlift and a row. The goal is to increase the amount of "power" [strength] your back has. Be sure to keep your neck in line with your spine, and keep your lower back out of the movement; use the momentum to help bring the weight up and back, but be sure to control to movement back down.
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Clip 2 - Isolation: Chest supported rows allow you to isolate your back muscles, taking your lower backs and legs out of the equation. Control the movement up, squeeze your shoulder blades together, then control it back down.
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Clip 3/4 - Focus: Pullover variations work your lats/wings directly (the muscle under your armpit). In the initial clip, you'll see me dip my hips - do this to increase the length of your lats for intensity. The second clip is another variation, stretching your lats form side to side
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Clip 5 - Focus: W Raises focus on your rear delts and upper back muscles, which are often ignored in workout programs. Like the cable face pull, control the movement both ways.
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Clip 6 - Lower Back: Reverse hyperextensions not only work your glutes, but also help the strengthen your lower back which is essential in posture and limiting lower back pain.
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Put it all together (my workout):
🔸️Set One: Superset
🔹️Pullovers 4x10
🔹️Alternating pullovers 4x10
🔸️Set Two
🔹️Zero gravity rows 3x10
🔸️Set Three
🔹️Chest supported rows 3x12-15
🔸️Set Four: Superset
🔹️W raise 3x10
🔹️Reverse hyperextension 3x10
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Keep it balanced, fam 👌 #fittip #workoutvideo ... See MoreSee Less

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Meagan Swanson Fit

1 week ago

The TOP THREE reasons you NEED to be working your back 💯👇:

As tempting as it is to focus on your “mirror muscles” (chest, front shoulders, biceps, quads, abs), it’s important to set time aside to work on your backside #putthatshitonatshirt 😝. But in the case you need more convincing than me mom-voicing you, here are some of the top reasons you should focus on building a strong back:

1️⃣One: Having a strong back improves posture. Back muscles (rhomboids, traps, lats, delts) make up a majority of our upper body muscles and are largely responsible for establishing good posture. Having a strong back is especially important if you sit at a desk/hunched over for a good portion of the day, as it helps to bring your shoulders back and chest up, opposite of the position your body is in at a desk.

2️⃣Two: Having a strong back helps refrain and/or alleviate shoulder and lower back pain (often caused by poor posture). A weak back will allow for your smaller muscles to overcompensate during lifts and daily tasks, which will likely lead to injury.

3️⃣Three: It improves overall muscle mass and bone density, counteracting some of the muscle and bone loss you begin to see as you age. Want to be a badass Grandma/Grandpa? Work your back.

Stay tuned later today for a video of some of my go-to *dumbbell only* back exercises that you can start incorporating into your workouts 👌🙌

p.s. lol @ my traps.

[Pro tip: they can't roast you if you roast yourself 😉]

#strongnotskinny #balance ... See MoreSee Less

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Meagan Swanson Fit

4 weeks ago

The fact that you're not where you want to be should be motivation enough 💯 #keepgoing

The most common question I get asked is "how do I stay motivated", and this quote basically sums it up.

I've been in a place where I dont like how I feel mentally, I dont like how I look physically, and where I'm not comfotable in my clothes or even my own skin... and I never want to be there again.

So I changed my LIFESTYLE to incorporate health and wellness into my every day happenings - healthier meals, time to be active, lots of water, lots of positive affirmations (like "you're a badass you got this 😉), and a new way of looking at/handling shitty situations (like not sweating the small stuff).

Bottom line is: no one else can change you for you. You want it, you have to go get it.

At the end of the day, its not about motivation; it's about dedication to yourself to make sure you're never in a spot you don't want to be again 👌 ... See MoreSee Less

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Meagan Swanson Fit

1 month ago

Five things to remember when you feel overwhelmed:

I *almost* broke down last night 😳 Let me get raw for a minute…

Alright look, I’m a tough mf'r, physically and mentally. That’s not to toot my own horn, it’s how I’ve always been. I don’t let things get to me, I speak my mind, I hold my own, and I handle what needs to be handled. I’m confident in myself and what I’m capable of – sometimes even too confident, which is where I’m going with this.

I voluntarily put a lot onto my own plate, and I create high expectations for myself to complete those obligations while maintaining my self-proclaimed title as super-mom/wife/friend (that’s kind of a joke, but I do my best to be the best I can be). Sometimes (often-times), I put so much energy into everything I care about that I forget to save some energy for myself – and that’s what happened last night.

Turns out, exhaustion + being overwhelmed is the perfect recipe to a break down, who knew? 🤷‍♀️ Which is where I was headed.

Until I caught myself and remembered:

1) Being overwhelmed is a breakdown of your thoughts, not a breakdown of your life. Take a minute, gather your thoughts, and make a plan. Remember you’re a bad b*tch and you got this 👊.

2) Dwelling on your negative thoughts won’t get you anywhere. You can sit and sulk in your to-do list, or you can get up and do something about it – those are your options. One keeps you in the middle of a breakdown, the other gets you out of it.

3) You’ve felt this way before. This likely isn’t the first time you’ve been overwhelmed, and look –things got better that time! Remember this feeling is temporary, and you WILL pull yourself out.

4) Things aren't as bad as you think. The hard truth is you likely have it 100x better than a good majority of the World’s population (I can assume that because you’re probably reading this from your smart phone). When you realize how small your “problems” really are, you’ll be able to move forward.

5) Be thankful for what you have. This plays off the last tip, and I think it’s the one that helps me the most. When you’re feeling overwhelmed, remember all of the good things around you. Your significant other, your kids, your pets, your home, food in your belly, your job. Trust me, you have a lot more to be thankful for than you think.

Don’t let yesterday take up too much of today, fam. 🖤

And then go workout 😉😝

P.s. little Chase man in the back 😂 ... See MoreSee Less

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Meagan Swanson Fit

2 months ago

Nobody tells you this but...
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I's okay to call yourself handsome or beautiful.
It's okay to smile at mirrors and pictures of yourself.
And it's perfectly fine to call your own eyes or hair pretty!
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It's okay to say you're a damn good wife or husband, mommy or daddy.
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Its wonderful to love your waist or your arms or your legs, regardless of their size.
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You are not conceited if you use your fingers to list everything you're good at rather than your flaws.
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You can acknowledge you're smart and you'll go places and you will become someone greater than your mistakes.
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Ultimately, you can't expect others to believe in you if you don't believe in yourself.
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So fall in love with who you are and everything that makes you, you. Because when you do, people will tend to love you for you too.
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I don't have a daughter [yet], but my boys will understand this. And I'll be damned if they ever let a woman feel anything less than perfect ❤ #realtalk ... See MoreSee Less

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