madeline_moves madeline_moves

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MADELINE CUSTER  • Workouts {Running, Weights & Circuits} • Nutrition {macro coaching} • Greenville SC • #tightertogether Challenges • Madeline Moves Workouts 👇🏼

Drew is always in charge of planning itineraries, hikes and all the details that go in to trips and I'm in charge of snacks 👍🏼🥨🥒🍫We both take our roles very seriously 😂
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We try to eat well even while traveling even though it takes extra effort. I'm bound and determined to maximize macros and flavor in my snacks so that the Swiss chocolate still fits into the macro ranges for the day ;)
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Recently, I've been loving @one1brands bars-- especially the BASIX line-- chocolate chip cookie dough is my favorite and I'm really wishing I had packed more! Have you tried them? I know a few of you are as hooked as I am 😉
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New Macro Clients, as I’m reading over your check ins, I see hitting protein is a very common theme, so I wanted to share! How is it going so far? Foreign language? 👇🏼
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#ONEbarpartner #Youvefoundtheone

🔥 FULL BODY WORKOUT (minimal equipment) 🔥
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I really wanted a tough workout so I took one from the #madelinemovesapp, modified it with bands and added stair sprints in between circuits. Burned over 700 calories in an hour with cardio bursts while working the muscles! 💦 Don’t forget to double tap if you like the workouts! 💓👇🏼
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Circuit 1️⃣ 3x (50 seconds on/ 10 off)
Reverse Lunge With Overhead Hold
Squat to Press
Banded Lateral Squat Jumps
Sumo Squat to Upright Row
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Circuit 2️⃣ (3x)
12 Low to High Pushups
10 Each Side Banded Standing Chest fly
12 Each Side Banded Bicep Curl
50 Bicycle Crunches
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Circuit 3️⃣ (3x)
10 Sumo Squat
10 Curl to Shoulder Press
10 Upright Row
12 Jump Squats
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I did 5-6 flights of stairs in between each circuit and 10 after the whole workout. Sprint up and jog down! 🍑🔥
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I’ve loved having the app workouts to refer to on this trip because I’m not spending any extra time coming up with a plan. It’s all there, and they kick my butt every time when I push my weights and go for it! 💪🏼
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Are you on doing #movesweatshred on the app or weekly workouts? If so, my goal this week is to send a message on the app with a link to the FACEBOOK GROUP you guys requested!! Yay! 👯‍♀️

There is NO secret! Not one....there is nothing that you need to achieve your goals that you don’t already have 🙌🏼🖤
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You don’t need the secret to motivation or macros or workouts or motivation and if anybody claims to have it for you....don’t listen 🙉and don’t spend your money. It comes down to building habits that are specific to your needs and goals. You might need a little help with that, but the goal should always be SELF-SUFFICIENCY!
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Once the little habits fall in to place and it becomes what you do day in and day out instead of streaky good and bad phases, you’ll see the pay-off! I get so sad seeing people look to programs or supplements to replace consistency 👊🏼😪
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If I could share one message (other than Jesus loves you and died for you) it would be: PERFECTION IS NOT REQUIRED, BUT CONSISTENCY IS ⚡️
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Easier said than done, I totally understand 😘 I truly hope to spread that message...we strive for perfection, but we don’t have to!

Drew dared me......classic 🏔 ✅ It was so cold I could barely catch my breath! Not cold enough to deter me from gelato a few hours later and it was AMAZING! 🍨
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Are you a thrill seeker or all about the safety? 👇🏼 3/6 of our group jumped, so I guess it’s pretty 50/50

TRAVEL BANDS GLUTE WORKOUT 🔥
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We’ve been hiking 🏔so much that most of my workouts are short and focus on upper body/core if they happen, but this was a travel day and I did a glute focused workout with a chair and some bands👇🏼 (give it a like and be sure to save it for your next trip!)
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Circuit 1️⃣ (4x)
12 Squat to Press
12 Double Pulse Banded Squats
30 Each Way Banded Crab Walk
15 Each Leg Reverse Lunge with Overhead Banded Hold
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Circuit 2 (4x)
12 Banded Heel Tap Squat Jumps
12 EL Reverse Lunge to Step
12 EL Double Pulse Squat with Knee to Elbow
25 Wall Mountain Climbers
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Burnout 2x 🔥(1 minute each)
Frog Hip Thrusts
Banded Hip Thrust
Single Leg Hip Thrusts
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100% the biggest tip to staying on track on vacation is nutrition! It’s the component that everyone wants to let slide first (totally understandably!). I’m trying to view it as a challenge to get close to my macros in a new place, but still take all the chocolate recommendations ;) Just tried Cailler and it didn’t disappoint 🍫 Moderation is the key!
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Any questions on how to travel and track? 👇🏼 I’ll tell you I’m not perfect, but it takes any stress right out for me to keep a log and stay consistent!

Gym for the week....peaks on peaks 🏔 I thought it could be fun to do a little travel abroad meal diary 👇🏼
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1️⃣ 3 Egg Whites + Zucchini + lentils I found at the grocery
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2️⃣ Spinach, deli Turkey, rice cakes, quark (kind of a cheese yogurt) with bell peppers on top and a protein pudding (lucky grocery store find)
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3️⃣ Apple 🍎 + @one1brands Basix as a hiking snack
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4️⃣ Grilled chicken sandwich + double salad (asked as a substitute for fries)
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5️⃣ Oatfit oatmeal with peanut butter and a marshmallow for dessert
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I hope this is helpful! I’m loosely logging and tracking the barcodes over here to know the breakdowns of unfamiliar foods and it’s proving be to a fun adventure each day navigating new grocery stores and piecing together some cheaper meals! I hope this helps! 👍🏼 #travel #fulldayofeating
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New macro counter friends, how is it going?? How can I help? Can’t wait to read your check-ins!! 🙌🏼

Helicopter ride around the Matterhorn this morning 🚁 ✅ So far, Switzerland has absolutely delivered on views and peaks, but the crepe filled Kinder chocolate I tried was not the best 🙈
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Does anyone know the best kind? 🍫

Wanted to share this leg workout that has had me sore for 3 days! Enjoy! 🆘 My most recent favorite thing has been to go heavier on my Friday leg days since the app has 5 workouts a week, I get asked often what I do on the 6th day (usually run or go heavy on legs) Here’s what I did! 👇🏼
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Pre-Exhaust (3x)
15 hack squat machine squats
10 Banded Squats
10 EL Reverse Lunge to kickback
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Circuit 1 (3x)

12 Sit to Squat (30 lb DB’s)
10 Deadlifts HEAVY
12 Deadlifts Lighter
12 EL Step Ups (high height)
20 Banded Jump Squats
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Circuit 2 (3x)

12 EL Single Leg Elevated Lunge
20 EL Banded Glute Kickback
15 In/out Weighted Jumps
20 Reverse Banded Glute Hyperextension
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Also, to all the new macro counters, I’ll be checking in with a post for helpful tips tomorrow! I have been using the principles on this trip and I can’t wait for you to have the tools to be able to apply them even if you decide to not formally track after these 8 weeks ✅✅

Sometimes a day starts with some punks giving you a hard time during a morning workout and ends on a mountain top with the BEST man and a McFlurry 🍦....#balance
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5 minutes jump rope
2 Flights Stairs (120 stairs = flight)
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Circuit 1 (3x)
12 1 Legged Pushups
15 Banded Double Pulse Squat Jumps
15 Banded Squat to a Overhead Press
12 Bentover Wide Rows
12 Banded Bicep Curls
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5 minutes Jump Rope
4 Flights Stairs
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Circuit 2 (3x)
20 Banded Plié Suats
12 Burpee to Tuck Jump
12 Banded Rows in Squat position
20 Banded Good Mornings
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5 minutes Jump Rope
6 Flights Stairs
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Ladies, be SAFE! 🆘Some men passing by were saying things that I didn’t feel comfortable with.....so I asked them to leave and they did. But then they came back and I was in a corridor alone, so I picked up my bands and literally ran into the hotel lobby and up the stairs taking NO chance. The stairwell made for plenty of space for a safe workout and it’s NEVER worth being in a compromising situation.....love you girls! Sweat in safety 👍🏼😘

Switzerland Day 1️⃣ 🖤 We’re thriving on three hours of sleep and enjoying every second! @_generalcuster_
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Still looking for the famous chocolate.....🍫

Tomorrow is a big day around here! Not only will all seven #tightertogether winners be announced, BUT we leave to go on a trip with four of our closest friends to Switzerland! 🏔👯‍♀️ I always get this super excited, super anxious, already homesick funk right before we leave and then I’m happy once we arrive 😫✈️🤗
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So many macro clients talk about traveling as one of the biggest things that throws people off their routine, but it really is only as complicated as you make it. I’ve also learned that @_generalcuster_ gets SO much joy from traveling that my grandma tendencies can be set aside for a week or two 🙃
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I just pack protein, workout clothes, bands, running shoes and do the best I can each day! I feel like after China, I really can do anything haha! But if there are specifics that you’d like to know or see that could be helpful, let me know! 👇🏼I’ll be for sure finding some Swiss chocolate 🍫
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Are you guys as excited as I am about the TT winners? (Its amazing) Any trips planned in the near future? 🖤👇🏼

Wednesday Workout: HIIT + Giant Circuit 🏋🏼‍♀️
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Circuit 1️⃣ (3-5x)
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12 Alternating Reverse Lunges (45 lbs)
12 Double Pulse Squat Jumps
12 Lateral Raises (12 lbs)
12 Squat with Front Extension
12 Bosu Ball Pushup to Raise
2️⃣ Minute Cardio Block (here’s what I did)
20 Med Ball Slams (20 lbs)
Bosu Toe Taps for the remainder of the time
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I also did sprints for my HIIT portion as indicated on the app (you can choose your method)
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Most people would probably limit higher intensity workouts with more of a cardio focus during a reverse diet, but it’s one of my favorite workouts of the week, so I don’t. At the end of the day, enjoy it! 🖤🙌🏼
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Anybody on the app do this one today? ✅ #madelinemovesapp
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Also, just remember that no matter your current goals, if they are taking over your life or the approach is unenjoyable, take time to evaluate! Two years ago, I couldn’t imagine going a week without running—but for the past 4-5 months I’ve done it on and off and have been so happy with my training! It’s ok to ebb and flow is my point 😘 Permission granted! I miss the #tightertogether grind, but it’s nice to be more relaxed at times too 👯‍♀️ Anybody else having withdrawals? 👇🏼 Don’t forget your photo submissions and testimonials are due today!!

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