Madelaine Rascan - Studio Era(@madelainerascan) 인스타그램 상세 프로필 분석: 팔로워 1,618,145, 참여율 1.85%

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

20 min sexi quads + crispy shoulders 🔥 ~ reps depend on the weight you’re using. Whatever you’ve got at home, lift as heavy as you can with good form and get close to failure. Superset 1 - x3 sets Heels elevated goblet squat - 12-20 reps Lateral raise - 12-20 reps Superset 2 - x3 sets Split squat left - 10-20 reps Split squat right - 10-20 reps Front shoulder raise - 10-20 reps Burnout - 2 sets Bear butt ups - 10-20+ reps (RIP.. do as many as you can, your legs, core + shoulders will thank you) enjoy! Also If you want to workout with me and get it done in under 30 min, my program “quick n dirty” inside the studio era app is for you 🤝

Swept me off my feet 🍃

FAT LOSS SWEET POTATO EGG BAKE 🍠🥚 (makes 4 generous servings) 265 calories | 30g protein | 23g carbs | 6g fat Ive eaten this with plain yogurt, dill yogurt + avocado, with chicken on the side, or even just 2 massive slices for an easy dinner. So. Damn. Good. 🔥🔥🔥 INGREDIENTS -650g egg whites -2 large eggs -150g 0% Greek yogurt -30g finely grated Parmigiano Reggiano -450g zucchini (about 2 medium), grated -250g sweet potato (about 1 medium) -120g yellow onion (about ½ medium), sliced into thin rings -1 tsp Dijon mustard -1 tsp garlic powder -1 tsp salt (plus a pinch for the zucchini) -Black pepper, to taste -Light spray of avocado oil 1. Grate the zucchini and sprinkle with the salt. Set it aside for about 15 min to pull the water out. 2. Peel the sweet potato and shave it into ribbons with a Y-peeler. Slice the onion into thin rings. 3. Spread the sweet potato ribbons and onion rings on a parchment tray with a light spray of avocado oil and a pinch of salt. Roast at 400°F for 12-15 min until tender. 4. While that roasts, whisk the egg whites, eggs, Greek yogurt, Parm, Dijon, garlic powder and pepper until smooth. 5. When the sweet potato and onion come out, drop the oven to 350°F. Squeeze all the water out of the zucchini in a towel, then fold the zucchini, roasted sweet potato and onion into the egg mixture (save a few ribbons to decorate the top). 6. Pour into a parchment-lined 8x8 pan and arrange the reserved ribbons on top. 7. Bake at 350°F for 50-60 min until set, a knife comes out clean and the top’s a nice golden brown. 8. Rest 10-15 min before slicing into 4. Store in the fridge up to 4 days, or freeze for longer. Reheat in the microwave or air fryer. Bone Apple Teeth ❤️

Fam, let’s crush August. What do ya say 💕

LEMON PROTEIN PANCAKES 🍋🥞 (my app members got this recipe before IG did and they all turned out PERFECTLY) ㅤ 465 calories | 46g protein | 44g carbs | 11g fat ㅤ INGREDIENTS -40g rolled oats -150g 1% cottage cheese -1 whole egg -40g egg whites -1½ tsp baking powder -Zest of 1/2 to a full lemon (I used about 3/4 here, saved the last 1/4 for the topping) -Juice from a lemon wedge, or more! -1 tsp vanilla extract -Sweetener of choice (I used monkfruit) -Pinch of salt (virgins, omit) ㅤ TOPPING -125g 0% Greek yogurt -Zest of 1/2 ish of 1 lemon -Splash vanilla -Sweetener to taste ㅤ METHOD (all you need is a blender) 1. Blend the oats into a fine flour. 2. Add the cottage cheese, whole egg, egg whites, vanilla, lemon zest, lemon juice, sweetener and salt. Blend until smooth. 3. Add the baking powder and pulse briefly to combine (don't blend it too long or it kinda explodes when you pop the lid off) 4. Let the batter rest 5+ mins if possible, it gets thicker (I just clean up my mess and heat my pan) 5. Cook in a lightly greased pan (I used butter) over medium-low heat with the lid ON! Once the tops are mostly set, flip and cook until golden. 6. While thats goin, mix the Greek yogurt with the remaining zest, vanilla and sweetener, then spoon over the pancakes. ㅤ Optional: add SF maple! I found this brand @wholesomeyum which uses natural sweeteners and I LOVE!! Much closer to the real thing than the typical sugar free. Or, use the real thing!! ㅤ Bone apple teeth <3

If you have time for all the fluff then this isn’t for you, but if your goal is to see the muscles poppin, the definition, the REAL fat loss and lifestyle change for it to last.. nail these: -Lift 3-4x a week (home workouts make this EASY) -Walk everyday, 10,000 steps is golden. Do more when you can. -Eat in a calorie deficit -Eat at least 0.7 x your bodyweight in pounds, in protein No seamoss, greens powder, pilates strength magic potion method that does the trick better than that. Mads 💕

I hope you don’t take this the wrong way💕 Hot pilates, many of the group fitness classes you see around, DO have a place. But the women that I speak to are pretty serious about losing fat and seeing their best results. And this is not your most efficient way of getting there. You don’t have to work harder, just smarter. The ladies inside my app with the craziest transformations focussed on: -at-home strength training with me, 3-4x a week for 30-40 min. -prioritizing daily steps -eating big a$$ tasty portions that made a calorie deficit easy. Simple and effective. Mums of 4 with abs for the first time. Try this for lunch: Egg white turkey veg wrap 🌯
430 calories | 45g protein | 18g carbs | 18g fat Ingredients:
-220g egg whites
-Salt
-Garlic powder
-1 zucchini
-Spray avocado oil
-50g 0% Greek yogurt
-1 tsp fresh dill, chopped
-50g nitrate-free lean turkey breast
-40g avocado
-Handful of arugula
-4–5 cherry tomatoes, halved
-2 tsp Truff hot sauce -optional, dusting of nutritional yeast Method:
Whip the egg whites to stiff peaks. Spread onto a parchment-lined baking tray sprayed with avocado oil, season with salt and garlic powder, and bake at 400°F (200°C) for 10 minutes or until lightly golden.
Meanwhile, slice the zucchini and pan-fry with a spray of avocado oil, salt and garlic powder until tender/a lil crispy.
Mix the greek yogurt, dill and a pinch of salt to make the sauce.
Spread the sauce over the egg white wrap, then layer with the turkey, avocado, zucchini, arugula, cherry tomatoes and Truff hot sauce. (or your fave hot sauce!) optional nutritional yeast sprinkle. Roll up and enjoy. Bone apple teeth ❤️

BIKINI BOD PIZZA POCKET 455 calories | 71g protein | 10g carbs | 16g fat Ingredients:
225g ground chicken breast
1 tsp garlic powder
1 tsp Italian seasoning
Salt + pepper60ml tomato passata
35g light mozzarella
25g Parmigiano Reggiano
½ tsp avocado oil or cooking oil of choice (a few sprays on paper + on top after cheese) Preheat oven to 400°F/200°C and line a baking tray with parchment paper. Spread the ground chicken into a thin, even-ish oval and add seasonings. Add the passata and mozzarella to one half, leaving space around the edges. Fold the other half over using the parchment paper to help, then press the edges together to seal. Sprinkle the Parmigiano Reggiano over the top and gently press it into the chicken. Optional, add a quick spray of olive/avo oil on top. Bake for approximately 20 minutes, or until the chicken reaches an internal temperature of 165°F/74°C. Transfer off the parchment onto a bare baking tray and broil until grolden crispy. BONE APPLE TEETH!

6 things worth the money (for me) Walking pad + standing desk in my highlights “stuff I use”. I use instacart for grocery delivery. Obsessed. Never wasting time going to 3 stores looking for the yogurt I want in-stock ever again. Personally, I believe it’s worth the $$ to buy high quality grass-fed/grass-finished pasture raised meat/eggs. I eat a lot of them. The living conditions and diet of conventionally raised livestock + chickens is not worth the money saved. Courses, mentorships, paying to learn from people who are better than me. This is something I thank myself for. Even when the money was “ridiculous” to some, I went without fancy name brand shit so that I could spend here and I would do it over 100 times.

balancing Studio Era planning, wedding planning, joint bachelor/bachelorette planning, home projects, stressful life events, things that don’t go to plan, getting my steps, eating my protein, 5 hr sleep, socializing!!! 5 stars ⭐️⭐️⭐️⭐️⭐️ highly recommend !

When you want to lose fat or stay lean, the last thing you wanna do is waste your calories on snacks. Save your cals for your meals! I’m not a big snacker however I find one of these pre-dinner hit the spot when I’m wanting a little something as I’m cooking or waiting for dinner without a bunch of unwanted calories. Bone apple teeth! 🩷