Madelaine Rascan - Studio Era(@madelainerascan) 인스타그램 상세 프로필 분석: 팔로워 1,159,758, 참여율 1.77%

Thank you for the purpose you’ve given me. I love being on this wild ride with you. Thank you @i.am.emmajay for asking me to become an instructor that day. It changed my life. ❤️Mads

25 Min Full Body Burn 🔥 Grab your weights, focus on the best form you can and push like hell. Enjoy! 40 seconds each exercise 20 second rest in between 3 rounds ⚡️ 1. Goblet Squat - chest up, knees out, sit back and down. Minimize rest at the top. As soon as you’re 90% standing, squat back down. 2. Curtsy Lunge Left - step your right foot behind and across to the left side of your body. Lower your right knee toward the floor, in line with your left foot. Drive through your front heel to stand. 3. Curtsy Lunge Right - repeat other side. 4. Curl + Press - lock elbows to your ribs, curl with control and rotate as you press overhead. Keep your ribs pulled in. 5. Pushups - knees or toes, elbows at 45 degrees, push! 6. 1 1/2 Single Leg Glute Bridge Left - left foot planted under left knee, dumbbell on left hip, drive through your heel, tuck and squeeze at the top. Lower halfway, pulse back up, then all the way down. 7. 1 1/2 Single Leg Glute Bridge Right - repeat other side. 8. Explosive Squat Jumps - push yourself here. Go for the full 40 seconds, or start with 10 big jumps and take the rest you need. 3 rounds = 24 minutes of fire 🔥 GET EM!

Hey you, take good care of yourself this week 💛

You’re tryin to lose fat but your man is……..not. I get it! Will and I have had wildly different calorie targets forever. And still, we enjoy basically the same dinner every night. With easy additions to the plate, cooking things on separate pans, swapping out our meat cuts etc or choosing different sides, it’s really easy for me to cook both dinners (which is something I love doing) without any fuss. Simple things like: chicken breast vs thighs, 95% lean ground beef vs 85% ground beef, potatoes vs squash, tons of olive oil vs a spray, yogurt vs mayo.. all make the difference! Hope this helps 🥑 Bone apple teeth!

Fat Loss Buffalo Chicken salad ❤️‍🔥 Chicken: -200g chicken breast -tsp garlic powder -salt + pepper -1/4tsp your choice cooking oil -45ml Frank’s hot sauce Salad: -200g coleslaw mix -80g canned corn -80g non-fat Greek yogurt -½ celery stalk -1 tbsp dill -1 tbsp chives -20g blue cheese crumbled -salt & pepper ~480 cals | 64g protein | 13g fat | 33g carbs Cook 2-4 the chicken and you’ve got the easiest, fastest meal to throw together throughout the week. Bone apple teeth <3

Forget the incline forget the speed just go.

Toned arms by summer 🔥 biceps: rotating curls + strict curls triceps: pushups + overhead extensions shoulders: lateral raises rear delts + upper back: rear delt flyes compound: pushups, pushup with renegade row to actually see change: → 2–3 sets to near failure → 2–3x per week → ~1g protein per lb of bodyweight → calorie deficit if you’ve got fat to lose Hit it!

Spinach and cheese calzone 🧀 [High AF protein] The Chicken: 200g ground chicken breast 1 tsp onion Powder 1 tsp garlic powder dash salt & pepper dash Italian seasoning 15 gm parmigiano reggiano, grated on top The Filling: 1/4 tsp cooking oil of choice 2 cloves garlic 2 cups spinach 1 wedge • Lemon Juice dash salt 180g low fat cottage cheese Dipping: 80ml tomato passata Calories: ~490 Protein: 75.5 g Fat: 12.5g Carbs: 22g Bone apple teeth! 🩷

Big-ass, easy-ass, high protein salad ✨ And yes studio era ladies, this is headed into app 😉 -200g ground chicken breast cooked in → -1/2 tsp garlic powder -1/2 tsp onion powder -dash salt -about 2tsp coconut aminos the salad: -Bunch of arugula (~3 cups) -175g Kabocha squash (raw weight. about 130g baked weight) -35g avocado -10g grated parmigiano reggiano -80g non fat greek yogurt -2tsp coconut aminos drizzled on top 🔥 Calories: 480 Protein: 63g Fat: 15g Carbs: 30g Bone apple teeth!

I’m beggin you to trust me on this one.. -half an acorn squash baked without seeds [mine was ~350grams baked] at 400F for 20-30 mins/nice and golden (lil spray avo oil + salt is nice) -125G low fat cottage cheese with: -dash vanilla, salt + vanilla extract ✨ Calories: ~300 Protein: 18g Fat: 4grams Carbs: 56g This is luxurious. I’ve only tried cold so far but need to try with the pumpkin still warm. I baked a few acorns and it was so nice to grab one out of the fridge and pop the cottage cheese in it when I needed something fast. YUM. Bone apple teeth 💖

I had to try this out… It’s LIT! So tasty! Thank you @eatswithjamie Mine 👇 -1/2 tsp avo/olive oil/ghee (for cooking) -100g sweet potato -2 eggs -150g egg whites -30g light mozarella -40g cherry tomatoes -seasonings of choice 🔥 Calories: ~395 Protein: 38g Fat: 16g Carbs: 25g Heat the sweet potato over medium heat. I added the lid to cook them through. Only needed around 5 min until I added the egg mixture. Go less or more eggs/egg whites to fit your desired macros. Top with salsa, yogurt, cottage cheese, avocado, hot sauce, the world is your oyster! Bone apple teeth 💖

Life doesn’t get easier… You just start eating more cottage cheese. (I put on a dress and it felt really good. Many pics had to be taken.)