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Women In Wellness: Meghan Hayden of 1AND1 On The Five Lifestyle Tweaks That Will Help Support People’s Journey Towards Better Wellbeing

An Interview With Candice Georgiadis

Goal setting and data tracking: Setting goals keeps you organized, accountable, and allows you to set realistic expectations throughout your journey. Having a plan dramatically improves the chance of achieving your goals, as well as verbalizing these goals to someone who will help you reach them.

As a part of my series about the women in wellness, I had the pleasure of interviewing Meghan Hayden.

Meghan Hayden is a 1AND1 Expert Trainer, specializing in mobility, dynamic movement, and athletic strength and conditioning. As a Division 1 soccer player turned athletic strength and conditioning coach based in NYC, Meghan does not only strive to help people reach their goals, but also strives to educate and guide people at a high level. She believes everyone should train to be able to do the things they love, for as long as possible and she makes it a priority to educate people and provide them with tools to optimize their movement, spatial awareness, and performance.

Thank you so much for joining us in this interview series! Our readers would love to “get to know you” better. Can you share your “backstory” with us?

I was a kid that lived and breathed athletics. I was the only freshman on three varsity teams in a school of over 3000 students. When I wasn’t studying in school, I was in practice or traveling for a tennis or soccer tournament.

Tearing my shoulder during my junior year in high school was my first significant injury and derailed my dreams of playing tennis in college. It sparked my interest in learning how to rehabilitate the body back to health. That summer, I signed up for an internship at my local sports medicine facility and learned how to rehab 100 shoulders, and immediately I was hooked. I played Division 1 soccer while studying Exercise Physiology and loved applying everything I learned to optimize my performance on and off the field. Retiring from competitive sports upon graduation, I moved to NYC to be close to my parents.

I believe I was always destined to be a coach. At 16, my first real job was as a junior tennis pro at a local summer club. In college, I helped develop local high school teams. Through being coached by mentors across multiple sports, I always wanted to spread my knowledge to anyone willing to learn. I didn’t want just to be the best on my team; I wanted everyone around me to elevate as well. I learned from my mother at a young age that purpose is always greater than self, so I only won if my team won.

A very influential time in my life occurred in 2016. My 85-year-old father was bedridden in the hospital with an infection. After four days, the doctors prescribed my father rest and medication and told him to accept that he was getting older and would have to be in a wheelchair for the rest of his life. As a senior studying how incredible the body is at healing, I did everything I could to aid his circulation and help keep his body moving. After a few hours, I had him standing and walking by the next day. On that day, my father, the nurses on his floor, and I learned the power of movement as medicine. Thinking about how many people have lost their loved ones because modern medicine failed only strengthened my passion for helping others improve their quality of life through movement.

I quickly realized that NYC was not filled with competitive athletes but hard-working people glued to a desk all day. In a city that never sleeps, my goal shifted to being able to provide people with effective training programs so they could reach their goals efficiently and live their life to the fullest. I have been in the NYC fitness industry for over six years and have experience training in big box gyms like Equinox, and independent training all over the city, directing training programs, group fitness, and now owning my own brand and working with 1AND1. No matter the modality, my focus has always been to provide quality coaching so my clients can enjoy their training journey and build a body that will help them pursue their passions and fulfill their potential. Currently, I run my own fitness brand, Take Off with Meg, a Master Trainer for Technogym’s digital coaching platform, fitness model for globally recognized brands, and I cruise around New York City to my various private clients on my fixed gear bike. I am also a 1AND1 expert, where I produce articles on different wellness, fitness, and health topics and create organic and paid social media content with brands that align with 1AND1’s mission. Additionally, I’m a lead instructor for 1AND1 events such as MORE LIFE and ProtectHER, a self-defense workout event for women of all ages and fitness levels, welcoming a community of women interested in working out, learning self-defense techniques, and networking with like-minded peers.

Can you share the most interesting story that happened to you since you started your career? What were the main lessons or takeaways from that story?

Besides my father’s story, a pivotal moment in my career was when I quit my first big job. I walked into my first NYC personal training job, hungry to sink my toes in and be the best trainer I could be. After completing the education program and being consistently a top performer, I sought a new opportunity to elevate my career. I approached my managers to provide options but was only given opportunities to work more hours or move laterally in the company. When I realized these options wouldn’t elevate me in the industry, I scheduled a meeting with my boss and mentioned the idea of leaving to start my own business. My managers responded with scare tactics and criticism, saying that I wouldn’t be successful on my own, that I’d be crawling back in the door soon enough, and how embarrassing that would be. Once I gave my two weeks, they tried to find ways to fire me before my full term. Funny enough, that made me want to leave more — that moment changed my entire life. Within three months, I made10x what I was prior, studied under incredible mentors, and managed a successful book of business on my own.

This story’s most important lesson is do not let someone create a ceiling for your success. You will never know where you land if you don’t jump into the unknown. Believe in yourself and work to make the future you know you can have. That same boss was fired soon after I left, and I haven’t heard of him since.

Can you share a story about the biggest mistake you made when you were first starting? Can you tell us what lesson you learned from that?

The biggest mistake when first starting out was thinking everyone I worked with was my friend or wanted the best for me. Growing up in Hawaii, I learned that everyone is your “ohana,” aka “family.” Friends of the family are your aunties, uncles, and cousins. My parents had to scold me when we moved back to Connecticut because I greeted the plumber with a hug when he knocked on the door (his first time at the house). I’ve always over-trusted people and thought they had my best interests in mind because that was the community I was raised in, but it does not reflect the real world. I’ve been used, taken advantage of, backstabbed, you name it, in my 6+ years in the industry.

Being friendly, caring, and empathetic are beautiful qualities not only of a trainer but of a person. Never lose that sparkle in your eye. However, no one at work needs to know about your personal life, how much money you’re making, who your friends are, or what you do outside work. Stay focused on who you want to be in a professional setting, and have your trusted friends and family do the rest with you.

Let’s jump to our main focus. When it comes to health and wellness, how is the work you are doing helping to make a bigger impact in the world?

  • The health and fitness industry is oversaturated with BS information, gimmicks, quick fixes, etc. There are plenty of certifications and continuing education available for trainers and health practitioners, yet not enough trusted sources of information for the general public to reach their goals. My mission, along with 1AND1’s, is to simplify the information and provide clear education for someone not in the industry to consume so they can live their life to the fullest in a sustainable yet effective way.
  • My coaching style is influenced by my knowledge and experience in high-level mobility, athletic development, and strength and conditioning practices. My clients can expect not only to be guided in their health and fitness journey but to become educated along the way to learn how to take control and be more involved in their journey.
  • As a 1AND1 Expert Trainer, I share my passion for fitness with our wellness events that cater to mind and body. For instance, I host a women-focused workout event where fitness meet self-defense, providing women with a safe space to exercise, learn techniques and share experiences.
  • The great thing about working with 1AND1 is that we have a goal to promote overall wellness. While coaching with the other 1AND1 Expert Trainers, we engage with our audience by focusing on both fitness and mental health and how they are codependent factors we should address.

Can you share your top five “lifestyle tweaks” that you believe will help support people’s journey towards better wellbeing? Please give an example or story for each.

  1. Hydration: Being just 1–2% dehydrated can drastically affect the body’s performance. Staying hydrated is essential for cellular function, weight management, and hormone balance. The body sends the same signal when it’s hungry and thirsty, so ensuring you’re properly hydrated can significantly impact calorie consumption. It can also help you feel more alert. After 8 hours of rest, a tall glass of water is a perfect start to the day.
  2. Fuel yourself efficiently! Consuming high-nutrient meals can reduce cravings, reduce the need for vitamin supplementation, and help you perform your best. The day’s first meal can determine what kind of day you have. Take advantage of a clear digestive system by consuming nutrients that your body can immediately absorb and use as fuel to power the start of your day. I love starting my day with a protein shake filled with protein, vegetables, fruit, and fiber. Being in smoothie form allows the nutrients to be easily and quickly absorbed in the body. Starting the day with vegetables and fruit provides me with essential micronutrients my body cannot produce. I’ll also include some seeds or nuts for quality fats. Having a quality, balanced meal allows me to get a head start in consuming my daily nutrient needs with natural ingredients from whole foods in my diet.
  3. Goal setting and data tracking: Setting goals keeps you organized, accountable, and allows you to set realistic expectations throughout your journey. Having a plan dramatically improves the chance of achieving your goals, as well as verbalizing these goals to someone who will help you reach them.
  4. Sleep and Rest: You can only perform as well as you recover. This is not only physical preparedness but mental as well. You can only pour from your cup if you have something in it. Make sure it is overflowing so you can serve others and take care of yourself. Your body will always tell you when it needs a break, and it is crucial to listen to these signals before harm is done. Limiting screen time, meditation, journaling, breathing, and proper eating schedules are all practices that can improve sleep performance.
  5. Efficiency: As a species, we have evolved to want overconsumption — more food, work, social plans, drinks, etc. Analyze certain areas of your life, like your morning/nighttime routine, how long it takes you to do specific tasks, calorie consumption, and how much rest time you have in your days. Find ways to simplify these things to reduce stress and gain control. Having control of your mental being reduces the chances of getting distracted from things taking you away from your goals.

If you could start a movement that would bring the most amount of wellness to the most amount of people, what would that be?

  1. To want to shift the focus of associating health and wellness from aesthetics to the purpose of improving quality of life.
  2. The current social environment has created a flawed definition of health fueled by unrealistic body image, quick-fix trends, supplements not approved by the FDA, and “popular” opinionated columns with no factual evidence.
  3. There is no better feeling than living in a pain-free body that feels good and allows you to live a life without limits. If you can get past the BS and find a sustainable way to integrate a healthy lifestyle that works for you, it will elevate every aspect of your life.

What are your “5 Things I Wish Someone Told Me Before I Started” and why?

  • Knowledge is power — The more knowledge you have, the more involved you can be in your health journey, and the better you can process and understand new information and efficiently work towards your goals.
  • Stay organized — Having everything organized will help you stay on top of your fitness journey and allow you to effectively scope in and out.
  • Drop your ego — There is a lesson you can take away from every encounter. Always be willing to be the student.
  • The journey is more rewarding than the result — You will never be happy with your results, as there will always be new sights to set. Think about how long you’ve lived a certain way, then think about how quickly you want to see change. The quicker you realize that your health journey is life-long and not just a 10-day vacation will help you set expectations and be more patient with seeing results. Learning to love the journey will keep you in the game longer, get off the yo-yo cycle, and give you a better chance for success.
  • Have mentors you can trust — You don’t need to do it alone. Find experienced specialists that you can go to for direct, honest answers. They will help you remove the BS and efficiently work through the information.

Sustainability, veganism, mental health and environmental changes are big topics at the moment. Which one of these causes is dearest to you, and why?

To be passionate about human performance and the general future of humanity, you must be aware of the environment we live in. The health of our planet determines the health of everything on it. Most directly, our health is impacted by nutrients and water quality and availability, air quality, and climate. If we aim to improve human quality of life, our efforts must be aimed at how we can reverse climate change and the human impact on our environment. Even though the company leaves a zero-carbon footprint, trees are planted with every investment in Take Off with Meg, whether through a training session, Take Off Kit, or a community event. I also regularly host community events that raise money towards an environmental project or cause and promote sustainable brands to help make a positive impact. Donations have been given to causes and organizations such as The Ocean Clean Up and Only One Ocean Conservation.

What is the best way our readers can follow you online?

Instagram is @Meghan_Hayden_

TikTok is takeoffwithmeg

Follow along with 1AND1 on Instagram @1and1life and check out the website www.1and1life.com.

Thank you for these fantastic insights!

Women In Wellness: Meghan Hayden of 1AND1 On The Five Lifestyle Tweaks That Will Help Support… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.