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Meraqi Movement

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28.01.2022 Check out my strong crew staying focussed in their lower body session & enhancing their glute, quad and hamstring strength

24.01.2022 The Importance of Caloric & Protein Intake On Strength Training Success Let’s talk about strength training. Training for improved strength involves an array of interconnecting factors including program design, adherence, technique, mobility, pre-hab/rehab and of course nutrition. Nutrition can either enhance and support the success of your training aka GAINS BRO or it can hinder it. Now, there’s a lot we can run through with regards to nutrition; but I just want to touch on... two very important areas so we can keep it simple and actionable. Number freaking 1: Hit your protein goal. We know protein is important but what does protein actually do? Well, it’s made up of amino acids and when we're talking about it’s role in strength training; it helps with the growth and repair of your muscle cells. If you’re not getting enough- you’re not going to maximise your potential when it comes to building muscle and building a beautiful physique. I generally recommend 1.2 to 1.8g of protein per kilogram of bodyweight. This can vary depending on goals, size and many other factors. Number 2 (Austin Powers voice of course): Understand the concept of 'maintenance calories.’ Your maintenance calories are important to know and understand (I have a video I have previously created on this topic if you need to better understand them, please reach out to me). From here, you can make sure you have enough fuel to support your training and if you are looking to build some serious muscle then you can hit your caloric surplus numbers for many months to really make some decent changes to your physique/ strength. So here you have it folks. Two pretty important factors to consider when wanting to improve your strength. Good luck my sexy beasts x

24.01.2022 Chickpeas & Protein Around half a cup of chickpeas yields about 19.3g of protein. If you are looking to get closer to your daily protein requirement then you can try this super easy breakfast: Saute chickpeas with a grated garlic clove, olive oil and top with chilli, S&P. Smear some avocado on a slice of sourdough & add your chickpeas. Belissimo! This is a macro-friendly meal ... Chickpeas are also high in fibre, double win See more

22.01.2022 Lower Body Workout. Complete me anywhere, anytime for amazing glutes & legs Just a proud PT moment before I deliver the session to you. My client was asked last week whether she had butt implants...Hell no. Just built by Meraqi!!! 4 X 12 Plated Squats. ... 4 X 20 Plated Lunges into 60s of Banded Abductions. 3 X 20 Standing Banded Kickbacks on each side into 60s Banded Glute Bridge. 3 X 20 Glute Kickbacks each side. All with 1 minute rest between each set. I cannot wait to reveal what I've been working on. Soon you guys will have access to online workouts with home + gym options! See more

22.01.2022 Fitness Testing this week @meraqi. @meganimpey.fit trying 50kg for the first time (5 reps done ) So proud of this chick. Putting in the work and getting th results back We are strong, fierce & we ain't stopping

20.01.2022 Two Common Pushup Errors I've seen a lot of shitty pushups over the years and it genuinely upsets me Here are a couple of things I see often. ... 1) Hands in line with shoulders (In the video I probably could of gotten a better angle but basically a lot of people keep their hands in line with their shoulders or even further forward. This isn't ideal. 2) Brace that core! If you can't then make the exercise a little easier by altering the progression. Use can try toes, knees, off a bench or off a wall. Their are alternatives so that EVERYBODY can perform a pushup properly. See more

20.01.2022 A few of our client reviews

19.01.2022 You too can feel confident in your skin Are you ever so close to your dream body? Or nearly at a level of strength which feels satisfying? There are two areas you can focus on to feel more content in these areas:... 1) Strength Training & Low Intensity Steady State Cardio (LISS). Stay consistent with your strength training and you will continue to alter your shape & strengthen your body. LISS can help to enhance your energy expenditure and help you shed some unwanted kilos too. A carefully designed program can help you progress more efficiently. Alongside physical changes the benefits to your mental health will be second to none. 2) Acknowledge the amazing changes you've made thus far and that perfection does not exist. Are you a fucking hard worker but never seem to be satisfied? Funny that! Generally the people that work the hardest place the greatest expectations on themselves. Take a step back and recognise that striving for perfection is a losing game. The time and energy wasted on trying to have it all together all the time could be spent making memories with close family -+ friends and enjoying the simple things in life. These are the things that bring us the most joy. The next phase of our Meraqi Strong Online Program will cover all bases for training. Send this to someone who feels confident in the gym but just needs a structured program to see better results.

14.01.2022 Wow, wow & wow Look at these beautiful ring pushups. We have assistance from the band but I'm very pleased as this is only week 2. Ring pushups require many strengths inclusive of confidence, balance, grip strength, chest/forearm strength & core control... This is our amazing bootcamp member Nadia showing us how it's done! What an absolutely talent

14.01.2022 What's your enneogram? I'm a type 7 Extroverted, optimistic, versatile & spontaneous. I'm playful, high spirited and practical. ... On the contrary, I can overextend myself and be undisciplined. Understanding myself and tapping into my weaknesses over the last few years has really allowed me to become a better role model and leader for Meraqi and dedicated to my health, fitness and training. Making sure I get my sessions in allows me to give back more to my clients. This is a top priority for me. Becoming more disciplined and having regular routines around training is something I enjoy so much now. Although something I needed to work on initially, I'm glad I have stayed consistent to allow me to change my shape and develop my strength in unimaginable ways. Check out your enneogram and if you're serious about improving your strength/health/nutrition then check your weaknesses and see how you can create new habits to become your strongest & healthiest self Work with your personality to decide a routine that is going to be best for you! Side note: This tool is a great one for personal development in general

13.01.2022 ... , This was my third attempt. Super stoked I finally got there! Of course next on the board we are just going up and aiming to make the 200 club. I'll aim to hit this within the next year. Ready & working

11.01.2022 My sexy crew being sexy Our new Monday class: Strength Circuits with a hint of HIIT to finish Meraqi is making the switch to MORE strength sessions

11.01.2022 Check out my Balmain Bootcamp Member Nick is such a weapon & has made some insane postural improvements since he joined. Here is a picture of Nick's Bent Over Row from last year to now. Nick really lacked the mobility to be able to execute a bent over row properly. Additionally he really struggled to drive his shoulder blades together.... Through a lot of positive reinforcement and reminding him of cues we are at a point where the row is looking a lot better. We will keep working on Nick's Bent Over Row Form. Can't wait to show you the results in another few months Here are a few points to improve your technique: 1) Don't ego lift. Don't just pump out heavy reps just because you want to look like a mad dog in the gym or in your class. You really are just slowing down your long term progress. You need to strip the bar to perfect the movement and then add load when you're ready. 2) Focus on improving your mobility. Perhaps your hips, shoulders or any joints are limiting you from getting into a particular position. Make sure you work on increasing the range of motion in these areas. 3) Be patient. Sometimes it doesn't happen overnight. When you've trained your body a certain way for months or years... it's going to take time to get where you want to be. I'm so proud of Nick for his patience, consistency and hard work

09.01.2022 Use these prompts to help you create fitness/strength goals that will help you achieve better results this year 1) Highlighting what you could have done better in the previous year may shine some light on some weaknesses or areas that need improvement. Sometimes the simple act of analysing can encourage positive change in an individual. Make sure you get a handle on it this year 2) If you commited to one thing this year... what would it be that would create the most impac...t? For example... committing to 1 X stretch session weekly may be an easy one to commit to, but will it bring about much change and is it aligned with your strength goals? Perhaps, committing to 1 strength session weekly may be a better fit and will help you increase your strength. Ofcourse this is all dependent on your current schedule. 3) Did you really make improvements last year? Did you add weight to the bar? Did you reduce your back pain? Did you get lower in your squats? Did you improve your mobility? Change your shape? Make sustainable nutrition changes? .... The list goes on. You get the gyst If you didnt make improvements...why not? What needs to change? I am here to support you to become the strongest you. Yours in health, Olga

09.01.2022 Fitness Testing @ Meraqi this week Fitness testing is a great way to have a little check in. Celebrating your wins and ofcourse addressing weaknesses is just as important. Where do you need to make improvements? Do you need to put in more time in a specific area? Change up your nutrition to support your training goals more or simply just keep staying consistent ? ... Very proud of the team this week we had some crazy results across the board and I am very happy the crew is making some serious strength gains. Congrats everybody, big big claps coming your way

08.01.2022 Are you making sure to incorporate healthy fats into your diet? Omega 3 found in Salmon Omega 3 fats are a type of polyunsaturated fat. They are essential for normal brain function. There are three types of omega 3 fatty acids including docosahexaenoic acid (DHA) & eicosapentaenoic acid (EPA) both of which are found in salmon. For those who are looking for a plant based alternative- EPA/DHA supplements are available. These supps are made from marine algae. ... DHA/EPA can have positive effects on cardiovascular health and have been found to assist in improving mood. See more

08.01.2022 Meraqi Strong- Online Program Starts this Thursday. DM us to begin your journey to a stronger, sexier YOU! Weekly Video Feedback Given. ... 4 x Strength Training Workouts. Workouts Are Full Body + A Focus On Glutes, Back & Abs. This Program Is Suited To Intermediate Lifters. All You Busy Humans, This Is The Ideal Program For You. Pumped. Can't Deal! Excited To See The Results

08.01.2022 Build those glutes and hamstrings

07.01.2022 Let's get strong together Perfecting your movements is the key to progression & success when it comes to getting stronger. Every rep counts!

07.01.2022 Cheeky 60 Day Transformation. A short amount of time, a load of healthy habits implemented Better nutrition, improved education around healthy meals & a tailored strength program is going to make all the difference to your success. Legend @pinyata11 showing us it's possible to achieve great results in a small amount of time. Piny completed online coaching

05.01.2022 Re-opening Jan 10, 2022 We are re-starting PT & Group sessions on Jan 10 in Balmain. Online training re-commences Jan 17. ... I cannot wait to continue to help my fabulous clients & any new clients on their journey to a healthy & strong body through education, empowerment & sustainable health practices. Thank you to each and every one of my clients who continue to support Meraqi Movement and commit to their health. I'm so grateful and so proud of all of you I will be winding down & enjoying myself in order to give you my all in 2022. To all of my clients- I hope you're doing the same. Enjoy the cake & cocktails guilt free. We're not earning each individual meal at Meraqi

04.01.2022 5 Reasons To Strength Train I am IN LOVE with strength training. There are so many benefits to doing it, here are a few: 1. Long term you can really change the shape of your body by putting on muscle in the places you wish. 2. You will put on muscle which means you will improve your metabolic rate. This means more food..Yippee!!... 3. You can push for PB's. There's nothing more satisfying than lifting heavy shite and then improving the amount of kgs you can lift. It really helps you understand your potential too. 4. You might reduce change of injuries down the track. Strength training improves the strength and health of your bones. Additionally strengthening your core is super important for day to day living... Plus- an increased body awareness may have you lifting things better around the house, not to mention lifting the kids or bringing the groceries in. 5. You don't have to sweat when you exercise to get benefits. How freaking cool- sometimes I don't even sweat during a successful session. Which means you don't have to shower from a session to a dinner Actual goals people. See more

03.01.2022 We train rain, hail or shine Tuesdays are lower body days at Meraqi. I'm proud to say we have some strong tooshes on the team 6.15am Mort Bay ... 6pm Northern Beaches See more

03.01.2022 Meraqi Kitchen: The most delicious snack for all you busy-busy humans Share me with your mates that need healthy snack inspo!

02.01.2022 The top 3 natural pools you must visit in NSW this Summer! These hidden gems are definitely a must. Head to my website and drop your email in the pop up box to find out the details. www.meraqimovement.com.au My good friend & trusted hiking specialist @summitstrength.au shares #3 & it's a goodie

22.12.2021 Cheeky Skydive I did the jumpy jumpy out of the planey planey. My favourite part of the skydive was the 'fare well party' my family had for me the night before. . . What an absolutely phenomenal experience. One of the most unique experiences I've ever had. 4km up with a 50s freefall. I was definitely the most nervous one on the plane ... Here at Meraqi we are here to help you achieve your goals and reach your full potential through pushing out of your comfort zone. There were a few reasons I undertook the skydive but a big part of it was showing myself what is possible and understanding my capabilities. I truly believe through adversities & these types of experiences we can grow stronger. Keen for another. Who's with me?

11.12.2021 Exercises to grow your glutes Here's a photo from 2015 -2021. The angles are slightly different but you can see the changes in glute size & strength. Before I go on to talk about the changes- I just wanted to express that for me even though I do monitor my aesthetic progress and I really enjoy noticing the changes. The journey for me is about two things:... 1) Enjoying training whilst pushing my physical and mental capabilities. 2) Sometimes it can be as simple as getting in the right headspace or simply just helping me to 'feel good' or 'feel a bit better' if I am feeling a bit flat. 3 of my Glute Go-To's: 1) RDL'S: Clench your butt cheeks at the back end of the movement to really engage the glutes. 2) Hip Thrusts: At the full extension up top, ensure your knees are at 90 degrees to make sure that your glutes are working (feet too far forward will target the hamstrings more). 3) Barbell Lunges: Keep a short stride to maximise glute use.

08.12.2021 What I wish I did upon starting my strength training journey Coach Olga's Regrets 1) Stick to a structured training program. It's amazing the results you can get when you have a solid program where you can document how much you're lifting and improve on that week in, week out. I spent too much time just getting in and doing what I felt like. If I trained the way I do now I could've spent a year in the gym much more productively & had the ability to yield better results. ... 2) Take more progress videos/photos. Ofcourse we only want to photograph things when we're killing it! But ... Having photos to look back on can really highlight the changes you've made. When you see these changes you're more likely to keep going as you're reminding yourself that the good work you're doing is working. This same message applies to training videos. You only ever want to video when you are fit, strong and have perfect technique, but it's important to capture where you are starting off. 3) Eat enough protein. I wish I paid more attention to how I fuelled my body. Focusing on nutrition is such a critical factor in making excellent progress. It's such an easy one to improve on too. If you're starting your journey, consider getting some help in the nutrition department. #trainingmistakes #strengthtrainingregrets

02.12.2021 Why enjoying the process of training is so much more important than chasing results Finding the perfect balance between setting strength goals & genuinely enjoying your sessions is important for your long term success & training sustainability. Having a target is important to give you some type of focus when it comes to training but it's the enjoyment of sessions that's going to keep you going. If you're heading into sessions with a feeling of dread then maybe the style ...of training you're going for isn't the right type for you. No matter what goals you set for yourself, the desire to achieve them is quickly going to plummet if you don't even want to attend your session. Having a sole focus on constantly chasing results is going to be very unrewarding. Stop and smell the roses my friends. Tips for enjoying the process of training... 1) Find a style of training that works for you. I love strength training & boxing. I genuinely look forward to my sessions. 2) Crank your favourite tunes. This is your time. Enjoy it! Our days are filled with emails, work, deadlines & tasks...Take this one session to enjoy a small portion of your day. My favourite tunes to work out to are Hip Hop & House. 3) Understand the benefits of training. If I'm in an average mood a session always sets me on the right path for the day. Exercise increases your levels of serotonin which helps to enhance feelings of well-being. Long term you can achieve moves or lift weights you would've never dreamed of- pure bliss Hope this helps, yours in health, Olga.

25.11.2021 Miss the gym? Need to add load to your chin ups? Then this one's for you. Simply use a resistance band and feed it through the holes of the weight plate. Pop it over the shoulders and let it sit just above your glutes. Now you can get super strong Second cool thing happening here ! This is the first time I've completed a set of 5 chin ups with a 1s pause & a 3s down phase for 5 reps before. The cool thing was that just last week I completed 5 reps and was very happy with ...that so this is a huge bonus! It's funny how the reward from the effort you put in wiith training just sometimes all rolls in at once. This was genuinely bloody hard for me. I genuinely felt nauseous after the set. Ideally I don't want to feel like this after a set so I'll keep working on body weight reps until I get stronger.

05.11.2021 As we come to the end of our training block, my clients have made massive improvements. Here are a few client wins: Clients progressing from bodyweight reverse crunches on the bench to weights around their ankles Hip Thrust PBs: @cathynw2012 from 110kg to 115kg , Nick from 90 to 100kg, Tara from 905 to 105kg.... New client hitting a bent leg elbow lever! @meganimpey.fit on the bodyweight chin ups! These are just a few achievements. Every training block my clients inspire me, whether it's just keeping consistent when their personal lives are a little busy or improving their form, busting out a personal best .... I feel so content watching them make these improvements to their mindset, physical or mental health. Proud PT xx Olgs

19.10.2021 My long term goal is to make sure that you aren't doing any crazy shit to get your results & that you are keeping your long term health in tact! Just being honest- but hearing this kind of thing just downright scares me. Following a path of fad diets/restrictions or aiming for unrealistic or extreme body expectations can be a recipe for self esteem issues or down the track, potential disordered eating patterns. Firstly- skinny teas. . . There is little evidence to suggest ...that slimming teas are actually effective. Some skinny teas contain small amounts of laxatives... Sadly, so many celebrities endorse skinny teas & it really grinds my gears. If you are looking to improve your physique there are much healthier ways to go about it. Starting with a fitness regime and healthier nutritional choices. If you need guidance knowing where to start then don't hesitate to reach out to me This brings me to my second point...Striving for the 'thigh gap.' Many people are striving for a small gap in between their thighs. I have one important thing to say here...thick thighs save lives ... But in all seriousness... Having a thigh gap comes down to genetics and a low level of body fat and in my own personal opinion is absolutely fucking strange to want to strive toward. I can think of a million and one more important health and fitness goals to work toward that are going to have you looking and feeling better and probably going to be more conducive toward positive mental health. If you can't think of any here are a few: Reducing your beverage intake from X to Y if you're finding yourself lethargic from a few too many. Hitting &/or striving toward a squat maximum. Consuming the recommended fruit and veg intake daily to help improve your overall health. Cutting down on processed foods to have you feeling less lethargic. Completing a daily walk to get you in a better head space. Yours in health, Olga.