Tag: lifting

An Interview With Megan “Megmo” Morat

Megan is easily one of the most inspirational people I have ever met. Never in my life have I come across someone with such a lethal combination of optimism, energy, and raw bluntness. Her most noteworthy presence is on Instagram, where she inspires over 32,000 people daily. Megan isn’t your typical “fit chick” on Instagram, she is something far more genuine. In fact, despite her large quantity of comments, she will more than likely reply to each and every person. Megan and I have a past, and with that, I can say firsthand that she is the exact image she portrays.  So, if you are ever feeling less than worthy, or under the weather, just read one of her captions. The “word vomit”, as she calls it, will leave you with laughter, and a greater sense of self-love. Here is what she had to say about some important topics; enjoy.

1. The one and only, Megan “Megmo” Morat, thank you formegan 2taking the time to do this interview! Just to start things off lightly, could you give the readers some basic information about yourself?

I honestly don’t believe in telling people about me, I like them to develop their own thoughts about who I am by my words and actions that don’t directly describe who I am. Sounds like a complete cop out, but I’m really constantly redefining myself, discovering more about myself and living in the belief that I am here for a purpose. I’m a 26 year old who has a pretty obvious passion for fitness, wiener dogs, my friends and family, mental well-being and living my life with a purpose. I have a job working for Lululemon which has helped me tremendously in setting and crushing goals for myself; I also do freelance graphic design work on the side for quite a few clients and I genuinely enjoy the work I do for them. So really, I guess I could say that my jobs aren’t really jobs or work. Other than that I like to spend my time with the people I love, strengthening myself inside and out.

 2. You are really big into the fitness lifestyle. What is your current workout split? Favorite body part to lift? Favorite exercise?

     I don’t really have a set split. Coming from a hyper organized person myself, I find it odd that I really don’t megan.PNGgo off of a particular schedule. I do, however, try to split my leg days into two workouts per week – one focusing on quads and glutes and the other solely glutes and hamstrings. Otherwise I listen to my body as best as I can and decide from there what I’d like to work out that day. I typically take 2-3 rest days per week, sometimes more or less depending on my schedule and the way I feel. My favorite exercise is squats for sure! Hip thrusts and lat –pull downs in close second and third. I love the feeling of my muscles contracting, it’s euphoric and also one of those indescribable feelings that make you want to scream in a fit of joy, pain and pleasure. We all know those are typically good feelings…and that escalated quickly. Moving on!

 3. Supplements are very popular in the fitness industry, with thousands of different products and companies, which brands and types of supplements do you currently take? Why?

I just use my Slap Nutrition products. I’m into simplicity and I don’t believe any supplement is “magical” by any means. You have to put in work to see results, no supplement replaces that. There’s so much bull shit regarding supplements and shenanigans these days, it’s actually entertaining. But hey, if you think it works for you then by all means, invest in it. I truly believe that investing in good food and a gym membership is more beneficial, though. I also always forget to take pills unless they’re dangling in front of my face, so there’s that.

     I enjoy Slap because their ingredients are clean and they don’t upset my digestive system nor does the pre-workout make me feel like I’m going to go postal when I hit the gym. Shameless plug: use my code MEGMO on anything from WeSlap.com if you want a discount. I highly recommend the Pumpkin Spice Preworkout and Peanut Butter Whey! The Salted Caramel BCAA’s are also new and delicious, so I can throw those in the loop too.

4. You currently have a really busy life. From working full time at Lululemon, to freelance graphic design work. Yet, you make time to regularly workout, eat well, and even compete in bikini competitions. What would you tell people who constantly claim “I don’t have enough time to do that stuff” or “I would if I had time!”.

Make your passions a priority. If your passions don’t involve those things, you naturally aren’t motivated or incline to make time for them. If you genuinely want to live a healthy lifestyle (whatever that means for you), find something that you’re going to enjoy and look forward to doing. Make it a habit, not a chore. But also remember that you don’t have to feel guilt or shame if you don’t enjoy working out, just keep in mind you can be perfectly healthy without the gym. Play with your kids, dance, go on a walk, clean the house or go shopping. I think what some people don’t realize is that you don’t have to go balls to the walls, compete, etc. to be considered healthy.

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5. Social media has created a medium of worldly interaction, while this has its advantages, it has also a created number of problems. As someone who has a big influence in social media, 31,000 followers big, what advice could you give to others in terms of self-esteem, self-dignity, and creating a true self-image?

Stop trying to fit into a mold. You are constantly experiencing life; thus you are learning growing, changing and you’re never going to fit into this mold. You are completely up to you. It’s ok to redefine yourself at every moment, just be honest and open minded as you expect others to be for you. Things do not happen to you, they happen from what you create. Suffering from the destruction of your own dignity and self-esteem is optional, your happiness is a choice and a decision you need to make every single day. Remember that. Also, pop dat booty.

6. It’s no secret that today’s society has put a lot of pressure for females to be perfect. This can cause self-image problems that can lead to eating disorders and a slew of other psychological issues. As someone who has experienced similar issues, and recovered, what advice could you give someone with similar struggles?

Show up to your life everyday and realize that you have to fight. We all have demons; we have a choice and a personal responsibility on how we deal with these demons. For me, being completely open and honest about my struggles and triumphs has been a huge help for me because it makes me realize that I’m not fighting alone, I am only a human and it’s ok to have shit moments, shit days, but it’s not ok to wallow in them. Reframe, refocus and fuck shit up because life is awesome and it’s fun when you live it.

7. Last question, I promise. Your future is very promising. Are there any big accomplishment’s you have made lately? Anything big coming up for you?

 I have plans to travel to NYC and Chicago soon, for some freelance design work. I am also going to be putting a greater focus on developing my website. Oh, and I have a hot guy cooking me dinner on Valentine’s Day.

megan pic

 

 

 

Want more of Megan? Here you go.

Instagram: Megmo7

Megan’s website: Here

 

Feel free to check out my website too!

Features include:

Services include:

 

Kyle Blair – CPT- BS Exercise Physiology

Owner of #Kblairfitness

Comments, likes, and shares are appreciated!

 

Workout of The Week 1/18/16: Tri and Keep Up

Cover image: Arnold Schwarzenegger

Pre-note: Whether you call them pythons, guns, weapons of mass destruction, or pipes, there is no questions that a pair of well developed triceps are crucial for a great set of arms. The actions of the triceps include elbow extension and shou-

i-1 (click to enlarge)

lder extension. The muscle is made up of 3 parts, hence the “tri” portion of the word. These parts are the long head, the short head, and the lateral head, which are arranged in a horseshoe-like pattern (i-1). Each portion is targeted through different movements, so a solid workout should consist of overhead, underhand, pushing, and extension (isolation) movements. You should note that the triceps are indirectly worked during any pressing exercises such as bench press, military press, etc.. Therefore, this should be factored into recovery time.

 

 

WARM-UP

Cardiovascular machine- 5min-10min: A treadmill, bike, elliptical, stair master, rower, etc.  A slow to moderate pace is sufficient. Focus on breathing technique.

Resistance band / thera-band extension warm-up: 2-3 sets of 15-20 reps

tricep ext.
Thera-band triceps extension

 

 

Light warm-up sets: 2-3 sets of 10-15 reps with very moderate weight. This will familiarize the movement, and bring blood to the arms

 

 

 

 

WORKING SETS

CLOSE GRIP TRICEPS BENCH PRESS: 4×10; 120s rest

Set-up: You will need a bench with a barbell. Use a smith machine if you do not have spotter. Your hand grip should be slightly narrower than shoulder width. It is important not to go too narrow, as this places unneeded stress to the wrists.

Execution: Begin by placing your feet flat on the ground and your hands in an appropriate position (as discussed above). After you lift off the bar, pause for a second to feel out the balance. Slowly descend, much like you would while benching. Some people prefer elbows to be tight to the sides, however, I prefer them to be 4-5 inches away. I feel this better activates the triceps. Unlike the bench press, you do not need to touch the bar to your chest. Instead, stop 2 inches short. Then press the bar up, until just short of lockout.

close grip press
 

Close grip triceps bench press

 

 

Tip: This is a compound exercise, so I would suggest going slightly lighter than maximum. This will help you to focus on the triceps as the prime mover, and not the shoulders and chest. To further isolate the triceps, mentally imagine the triceps being the only muscle straightening the elbows as you are pressing the bar up.

 

 

 

 

DECLINE BARBELL SKULL-CRUSHER: 4×10-12; 90s rest

Set-up: You will need a barbell or ez-bar (curvy bar), and a decline bench. Stay modest at first, and feel it out; the last thing you need to do is actually crush your skull (hilarious, I know). Your hands should be shoulder width apart.\

Execution: To begin the movement, bend your elbows and lower the weight towards your head in a slow and controlled motion. During the lowering motion, slightly allow your upper arm (triceps part of your arm) to rock back. If done correctly, the rocking motion should allow the bar to end above your head at the bottom of the motion, and

Decline_EZ_Bar_Triceps_Extension
 

Decline BB skull-crusher

 

not your forehead. Then reverse the exact same motion, and straighten your elbows until you feel a solid triceps contraction.

 

Tips: Rocking the arms back slightly does not only improve the stretch and muscle activation, but reduces the stress to the elbows alike. Which leads me to the next point- avoid this exercise if you have elbow tendinitis. It is important that you keep your wrists neutral (straight), as well.

PRONE TRICEPS KICK-BACK: 3×10; super-set with next exercise

Set-up: You will need a bench, and 2 dumbbells. I would advise getting a lighter set of dumbbells to introduce the movement. Lay your body prone on the bench (belly down), with your upper arms tight to your rib cage.

Execution: Once you are positioned as instructed above, you are ready

triceps kickback
 

Triceps kickback

 

to begin the movement. In a controlled manner (no swinging!), straighten your arms simultaneously until the dumbbells are even with your hips. Emphasize a good contraction with a 1-2s isometric hold at the top, then return to the starting position in a controlled fashion.

 

Tips: It is crucial that you do not swing and/or use momentum, this is not an ego lift by any means. I could probably do this movement with 45lbs, but I would get much less triceps activation. Instead, I use 15-25lbs, and feel a much greater pump/burn.

REVERSE GRIP 1 ARM CABLE TRICEPS EXTENSION: 3×12; 120s rest.

Set-up: You will need a cable pulley and a small handle attachment. Set the pulley to the highest setting, and a weight that is moderate (don’t expect to stack it lol). Grab the handle in an underhand position, while keeping your chest and head up.

Execution: Once you are positioned as instructed above, you are ready to begin the movement. While keeping your wrist neutral, extend the arm until you feel a solid contraction of the triceps muscle. Much like the previous exercise, it helps to hold the

one-arm-reverse-grip-cable-push-down
 

1 arm reverse ext.

 

squeeze for 1-2s. On the return, only allow your arm to reach slightly more than a 90 degree bend.

 

Tips: I don’t think there is a triceps movement that better hits the medial head. Keep your head up, because you cannot drop the chest with a raised chin. Also, if you have trouble keeping your upper arm still, try holding it in place with the opposite arm. Lastly, if you have a left and right triceps imbalance, begin each set with the weaker/smaller side.

 

 

THIS CONCLUDES THE WORK OUT.

The triceps are great to pair with: chest, shoulders, or biceps.

STRETCH

  • 3-5 repetitions per stretch
  • 10-20s second hold each

PRAY

You had another healthy workout.

 

Kyle Blair

Email: kblair_fitness@aol.com

For coaching click below.

http://www.kblairfitness.com/online-fitness-plans.html

For more workouts click below.

http://www.kblairfitness.com/training.html