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Meghan Musnicki  Personal Trainer 2x Olympic gold medalist 5x world champion CF-L1

http://meghanmusnicki.com/

#Repost @sloan_strength ・・・ With the end of the first week of competition in @pyeongchang2018 close to wrapping up I've been reflecting on what these medals mean to me. -
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I'm often asked: How heavy are they?? How much are they worth?? If you want their mass or their monetary value just check The Google but, allow me to tell you, that doesn't paint an accurate picture.
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You can't put a monetary value on the friendships that were formed. You can't put a monetary value on the countless hours of hard work, the good days, the (very) bad days, the successes, and (a whole lot) of failures that went into getting these medals. -
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The weight? To me the weight of the medal comes with being a positive role model for kids everywhere, and in sharing my story of successes and failures in the hopes that maybe one day someone will look back on that moment and decide to pick themselves up, dust themselves off, and dare to go after their own 'lofty' goals.
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To babies like little Elle, here's to your future; Dream bigger, fail forward, and live with intent. -
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www.meghanmusnicki.com

Some words of wisdom for you on this Wednesday: Pink isn't a day, it's a lifestyle. 💕
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www.meghanmusnicki.com

Finally arrived in San Francisco! While I am very excited to be here starting a new adventure, I'm feeling a little off balance and out of the comfort zone of my normal routine. -
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There are no guarantees that this will work but, if I don't at least try, I can guarantee it won't work. It's amazing what one can achieve when they learn to get comfortable being uncomfortable. -
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www.meghanmusnicki.com

The med ball slam; a simple move that, when performed properly, involves the recruitment of a whole slew of different muscles. -
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Really reach for full extension at the top of the movement and then slam the ball down using your hip hinge, your core, and your arms. Wash, rinse, repeat 15 times for a great little cardio and strength burst.

Happy National Girls and Women In Sports Day! -
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To all the women who came before me and knocked down walls so I could pursue my dream, thank you. -
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To all the women and girls that come after me, never give up, fail forward, and continue to pave the way for the next generation.

I met some great people and teams over the last several days. Thank you to all who came out to see me and hear my story!
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Want me to come speak with your school or organization? Contact me through my website www.meghanmusnicki.com

What are your goals? It doesn't matter where you start what matters is what you are willing to do, how much discomfort you are willing to put up with and how often you are able to pick yourself up after you fail and try again.
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You say you want to win the IRA, again. You say you want to make the "1V". You want to PR your 2k. You want to get that promotion at work. You want to lose 5#s. You want, you want, you want. Let me ask you this, what are you doing about it? Today. Not tomorrow. -
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Middle pic is my 2k at Crash-Bs my senior year of college. The bottom picture is 7 years later in London, the top picture is 11 years later in Rio. It doesn't matter where you start. It matters that you start.

Looking to light up your entire core not just your 'abs'? Give the old physio ball roll out a try.
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Start on your knees, move slowly and with awareness of your body; only roll out as far as you can keep a neutral spine. You'll feel it everywhere if done properly; quads, glutes, abs, shoulders and lats. Build your core. Build your resistance to injury. www.meghanmusnicki.com

If you know me you know I don't let the dust settle under my feet for too long
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Hold on. Eyes forward. Let's see what you've got for me 2018
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www.meghanmusnicki.com

Traveling for the holiday? No gym? No problem. Grab a pair of dumbbells (or a couple bottles of wine, either will suffice 🙃) and earn that 🍷!
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5 rounds
50 seconds of work 10 seconds of rest:
High knees
Burpees
Squats
Push-ups with side plank rotation
Jump lunges (modify by taking out the jumps)
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You won't regret the decision to commit 25 minutes to your health.

It's hump day so of course I had to work the 🍑! Here is one of my favorite combo moves from today:
3 sets of 5 reps. 1 rep equals 2 sumo stance deadlifts followed by 2 sumo stance Romanian deadlifts. Be sure and keep your core engaged the entire time, don't let your knees collapse in at the bottom of your deadlift and really squeeze those glutes at the top of each movement!
Check my story for more of my workout from today.

Super excited to announce the launch of my new website. Head on over to meghanmusnicki.com or click the link in my profile to check it out!

Huge thanks go out to LilRedheadStudio for working with me and putting all the pieces together. I hope you all like it as much as I do! 📷: @tompatros

Today in RowFit we worked on loading the hips rather than the shoulders at the catch. When we load the hips we can generate more power than if we simply lean back against it with our shoulders.

To mimic the feeling you are looking for grab a buddy and try this simple drill. Have your partner hold onto your handle while you are sitting in a strong position at the catch, now try and stand up off the seat. Did you immediately pull with your arms and 'yank' yourself up? Or did you engage your hips, core, and lats while you pressed your feet into the foot plate? If you did the latter you will find it is easier to suspend your weight off the seat and stand. Repeat this drill and try and identify the feeling of proper loading of the hips so when you go back to rowing continuously you can recognize good loading versus bad.
Interested in learning more? Contact me and we can set up a time for me to come to your gym and work with your athletes in person.

Shout out to this lady, @katelinguregian, who celebrated her 1 year anniversary to @naregram this weekend. She is making quite the sacrifice in pursuit of her goal; living on the opposite side of the country from her husband. You are an exceptional teammate and friend and even though your parking skills may leave a little to be desired, you can drive me anytime anyplace. 💕🏇🏻🥇

I had an incredible time in Mexico but now it's time to get back to work!

My Sundays are spent getting ready for the week ahead. Programming for my #Rowfit classes @canandaiguacrossfit, my HIIT classes in Naples, my in person clients, my online clients, plus making sure I schedule in time for my workouts because that's what keeps me energized and feeling my best!

What are you doing today to set yourself up for a productive week?

Had a buddy during the last part of my workout this morning. Xena really showed me up during downward dog but when it came time for some slider and band work she threw in the towel.

It's no secret how important core strength is to a healthy injury free body, whether you're an athlete, or not. One of the most versatile yet often overlooked exercises you can do to strengthen your core is a plank. The plank has dozens of variations to increase or decrease its difficulty level and, if executed properly, will strengthen not only your core but your shoulders, back and arms as well.
So, do your body a favor, drop down and plank it out!

A little Tuesday technique tip for you. Rowers and crossfitters alike, myself included, are often guilty of neglecting the hip hinge or 'pivot' off the back end of our stroke. We release our knees too early causing us to arrive at the catch behind our hips leaving us with two options; initiate the catch with our arms and shoulders, or, lunge at the last second in an attempt to get our shoulders in front of our hips.
Do yourself a favor and take 5-10 minutes to practice your sequencing out of bow. Hold those knees down a touch longer and use your glutes and core to pivot forward bringing your shoulders in front of your hips. This will set you up to take the catch from a much stronger position and allow you to utilize your powerhouse muscles, the legs, hips, and core.
Want more tips like this? Stop by my #Rowfit class at Canandaigua Cross Training Tuesday and Wednesday mornings at 8 or Thursday evening at 7. Not in the finger-lakes area? No problem, I can come to you. Contact me for more info! 📸: @tompatros

Happy Thanksgiving! No turkey trot for me this year but thanks to @oceancrossfit I still got in a great workout and met some great people! Thanks @kristacomo can't wait to come back and lead a #rowfit clinic for you all and get that 2k under 8!!

Happy Monday! Personal or professional, big or small, do one thing today that brings you closer to you goals.
Have a fitness goal in mind but don't know where to begin? Let me take the guess work out of your training. Contact me at megmusnicki@gmail.com for more information.

Happy Women's Entrepreneurship day! Making the decision to start my own business this last year was, and still is, a risky choice. Hard work, hard days, high risk, high reward, zero guarantees; Sounds like something else I've done. Here's to all of you putting in the work to achieve your goals, big and small. 📷: @laraagnewphoto

Feel like going to Florida for a long weekend this January? How about going to Florida for a long weekend of rowing with me? January 4-7 I will be working at this years @dolphinrowingcamp for masters athletes. Sign up now with the link in my profile to reserve your spot!

Second time back in a boat since Rio, might as well make it with some bears and some national teamers. Thanks for the ride guys! #mooseamongbears #bowornament #onlytaggingfinn

Had a great weekend teaming up with @rowfficient to help spread knowledge on different training techniques to help advance your rowing skills, keep you injury free and make you a student of your sport.
Want more? Click the link in my bio for more info about our full day seminar this January. Sign up now to take advantage of our HOCR discounted price.

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