For years, Meghan Hayes lived in a world where strength was something you pushed through, an expectation, a requirement, a box to check. Athletic, determined and constantly in motion, she never imagined an injury would become the turning point that reshaped not only her body but her philosophy on what it means for women to feel strong. Like many women of her era, she viewed nutrition not as fuel but as deficiency: cut carbs, eat less, shrink.
That setback became the spark for LiVE iT FWD, a business built not on quick fixes or aesthetics, but on confidence, capability and a deeply personal understanding of how women come to know their own strength.
Growing up petite, yet teased for her “thunder thighs,” Hayes internalized messages many women know too well, that certain bodies are acceptable and others are not. Learning to strength train after her injury changed everything. It grounded her. It made her feel capable. It transformed strength from an external label into something lived.
A Career Reimagined
Hayes always gravitated toward work centered on how women live, move and fuel their bodies. She first explored dietetics before shifting to exercise science with a strong nutrition emphasis. Over the years, she added certifications in nutrition, wellness and behavioral coaching, blending them into an integrative approach that became the foundation for LiVE iT FWD Coaching.
Yet the fitness world didn’t initially feel like home. “I didn’t want to be a personal trainer,” she admits, recalling a culture that glorified being “super lean and cut.” It felt performative and disconnected from the support she once needed.
She also battled imposter syndrome, a feeling many women conceal. Eventually, Hayes chose to stop shrinking. She embraced the imperfections and the evolution. She called her philosophy “LiVE iT,” a nod to letting one’s story unfold authentically. Her full coaching program became LiVE iT FWD, a reminder that progress is personal.
Coaching that begins with listening
In a wellness landscape filled with rigid programs, Hayes takes a human-first approach.
“I meet clients where they are,” she explains. “My job isn’t to have them follow my exact path. It’s to help them uncover theirs.”
She leads with confidence but defines it differently.
“Confidence is something different to everybody. For me, it’s someone who embodies who they truly are, someone willing to push and find out what they are capable of.”
Women soon discover strength and nutrition aren't things to fear; they’re tools that set them free.
Strength training and nutrition for the modern woman
One of Hayes’s biggest missions is debunking the myth that women will bulk up from lifting weights.
“They won’t,” she says plainly. Strength training is essential, especially for women over 35 who rely on muscle to support metabolism, hormonal changes, joint health and long-term well-being.
She encourages women to shift away from cardio-only mindsets and strength train two or three days a week. It’s not about perfection, it’s about learning your power, rep by rep.
When it comes to nutrition, Hayes helps women understand their relationship with food, the habits, triggers and emotions that dictate how they eat. She doesn’t restrict; she rebuilds trust. Her approach helps women fuel their bodies for strength, energy and real life. It’s about intention, not perfection.
This philosophy anchors the LiF Method Nutrition Course, the signature system behind LiVE iT FWD’s nutrition coaching. Built for women 35+, the LiF Method is grounded in three essentials — Learn It, Live It, Own It — reconnecting women to what works for their bodies, their season of life and their values.
LiVE iT FWD Coaching guides women through three phases: Build the Foundation, Strengthen the System and Fortify for Life, offering a roadmap instead of another quick fix.
The LiF principles are simple:
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Strength should fit your life, not consume it.
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Fueling should feel supportive, not restrictive.
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Consistency beats intensity.
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Women don’t need more motivation — they need structure.
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Progress over perfection.
Hayes teaches women they don’t need to be smaller to be powerful; they need to be strong, fueled and free.
A coaching experience built for real life
LiVE iT FWD was designed for women juggling families, careers, hormones and full schedules. Hayes’s onboarding process reflects that simplicity. Clients begin with an intake form that provides a full picture of their life and goals. While seeing Coach MegS twice a week in her private studio is ideal for some, LiVE iT FWD offers online, hybrid and in-person options tailored to real schedules.
Week one focuses on strength training. “I don’t want to overload them,” Hayes explains. “It’s okay to learn you can — or can’t — do a weight. Then we talk about progression and what success looks like.”
Nutrition and wellness coaching begin in week two.
Redefining success for women at every age
Hayes challenges the concept of “accountability,” believing it often masks deeper fears: fear of trying, fear of failure or fear of success.
“We get in our own way not understanding what we’re scared of,” she says.
You don’t need a perfect plan; you just need a beginning.
Success often looks like better sleep, more energy, reduced inflammation, fewer migraines and feeling strong again - especially for women navigating perimenopause or menopause.
Many clients arrive wanting weight loss or wanting to feel like a past version of themselves. Hayes helps shift those expectations. She doesn’t dismiss goals; she reframes them, guiding women toward strength, health and meaningful, sustainable change.
LiVE iT FWD Coaching mirrors Hayes’s voice: punchy, honest and grounded in compassion. Phrases like “strong enough to start” and “strong, fueled and free” have become rallying cries for women ready to stop starting over.
She is expanding her speaking engagements to reach girls, teens, young adults and women 35+ with one core message: You Are Strong Enough to Start.
Finding your strength can be as simple as reaching out to Coach MegS at liveitfwd.com or following her on Instagram @liveitfwdcoachmegs and Facebook at LiVE iT FWD Coaching.
“I meet clients where they are. My job isn’t to have them follow my exact path; it’s to help them uncover theirs.”
“Confidence means something different to everybody. What it means for me is somebody who can embody who they truly are, someone who is willing to push and find out what they are willing to do."