madeline_moves madeline_moves

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

🔥Full Body Workout 🔥GIVEAWAY + #tightertogether preview
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This is a timed circuit 50 second of work, 10 seconds of transition. Repeat 4x. I just set my phone’s stop watch and let it run ⏱
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Circuit 1 (4x)
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1️⃣ Alternating Reverse Lunges w/ overhead weight
2️⃣ Burpee to Upright Row
3️⃣ Sumo Squat to Upright Row
4️⃣ Exercise Ball Ab Roll-Outs
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I’ll just tell you, that’s part of a full body workout you will see during the challenge and it’s 16 minutes of hard work— every Tighter Together Challenge has completely new and unique workouts!
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✋🏽WARNING: Don’t say “I can’t do that....” 🚫 Replace that with, “I WILL modify and DO that.” #tightertogether
. ‼️To Enter for the @hopefitnessgear BANDS (3 winners)‼️
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1. “Like” and “Save” the post (I do check 😉)
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2. Comment whether you’ll be completing workouts at a GYM or at HOME 👇🏼

It’s fun to feel strong—it has nothing to do with comparisons, nothing to do with superiority, just personally empowering 💪🏼
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BUT there is nothing mutually exclusive about being strong and sensitive, empathetic, kind, sacrificial, loving and unselfish. I think there is a lot of beauty in being a woman and the traits we possess (or are working on possessing) 👯💃 and the girls I’ve gotten to know through this page are no exception! 👊🏼 #tightertogether
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It took some time for me to stop diminishing and start sharing the love I have for exercise because I feared that it would come across as self-absorbed or obsessive— (And sometimes I still do worry)
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Did this take a while for anyone else or just me? 😅 Ever had any pushback that made you question whether you could be feminine and love to workout? 👇🏼

No plans of moving 🖤— it’s taken a little while for this house to feel like home, but Christmas decorations definitely sealed the deal for me!
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I know all our family thinks this house = babies, but you’ll notice just two stockings this year 😅 #chill
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I’m just trying to keep my Christmas tree alive for the next two weeks! 🎄

“MACRO COUNTING is so harddddd....it’s intimidating! 🖤
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It can be confusing, but then again— so was learning to read, but now that you can— it’s automatic! 📚 I guess my biggest encouragement would be to give it a week or two without expectations of perfection with your numbers 🤓I’m rarely perfect with mine! 😅 #perfectionisnotrequired
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I’ve worked with hundreds of men and women and it starts off a little rough for some, BUT it clicks, and then you start to see and feel the effects of consistent (but flexible nutrition)🙌🏼And then people are even more motivated to narrow down on their accuracy 👌🏼
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It’s a game changer because it gives your structure (your custom macros) without restriction (the actual foods you choose to eat). It TAKES away the “off track” and “on track” cycles that elimination diets (whole30, keto, etc) place. That’s not to say those diets aren’t effective, I guess I just don’t like rules 🙊
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If there was ever a time to give it a go, it’s during #tightertogether 💪🏼 You’ll get the resources, the community support, recipe ideas, tracking tips and the results that come ✅
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Confirmed the bike desk, multiple @jaybirdsport headphones, outdoorvoices giftcard, gym bags, supplements and ONE bars as a start to the weekly prizes 🙌🏼 #letsgoooo
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Tag a partner who needs a reminder for January 1st-14th sign ups! 👯‍♀️
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one person is getting another box of chocolate truffle @one1brands Bars 👇🏼)

This morning I was reminded why I workout: So I could carry heavy grocery bags up my steep, snow-covered driveway 🗻🥶💪🏼 (one trip, of course)
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Ok, but that’s actually quite a feat after today’s upper body day! Fitness is to enhance our LIVES, not consume it. Exercise is to make all the other tasks and responsibilities easier and safer 🙌🏼
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It’s easy to get caught up in the physical progress that comes (and that’s exciting!), but at the end of it all— our training should be functional, practical and a big MOOD BOOSTER 🥳
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Anyone else rather die trying to make it in one trip than two when it comes to groceries?? 👇🏼🤷🏼‍♀️ (I think it’s a pride thing)

Ok, being snowed in is all fine and dandy until we all go stir crazy ❄️🤪 But I have a small solution— do you guys want me to do a @flexispot_sitstandmove bike desk giveaway?? 🚴🏼‍♀️👇🏼
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I’m working on making this one of the prizes for the #tightertogether challenge next month and I think you guys will LOVE IT (I use mine daily)! Aside from the grand prizes, I love to do weekly giveaways to keep us motivated, accountable and engaged so tell me what you want??
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Shoes? @jaybirdsport headphones? @wmnutrition supplements? Gift cards? I need specifics 👇🏼
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If you have any questions about the challenge, I’ll answer them in the comments on this post— IM GETTING SO EXCITED! 🙌🏼

🔥FULL BODY + GIVEAWAY! 🔥Giving away two of these thick @hopefitnessgear resistance bands today! .
Circuit 1️⃣ (3x) 50 seconds on/ 10 off
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Kettlebell Swings
KB squat
KB Squat + Upright Row
BANDED double pulse squat
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Circuit 2️⃣ (3x)
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12 Sumo Squat to weight punch + press
12 Bicep Curl + Press
10 Around the World Circle
12 Burpees + Push-up
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OPTIONAL BURNOUT:
1️⃣0️⃣0️⃣ Alternating Step Up Jumps
1️⃣0️⃣0️⃣ Lying Leg Raises
1️⃣0️⃣0️⃣ Med Ball Squat + toss
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‼️To enter the giveaway, just be sure to‼️
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1. Like and save the post for later
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2. Comment if how many times you washed your hair this week 👇🏼🧖🏽‍♀️ (#noshame)
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3. Has to be within the first 3 hours of posting, because I’m mailing them today! ❄️❄️

FOOD & WEEKENDS & SOCIAL LIFE 💃
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Ok, so you (and I) have very real fitness goals, but also very real LIVES. Good! You should have both and one shouldn’t have to derail the other ⚖️
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You are going to receive “credit” (results) for what you do 85-90% of the time.....it’s the law of averages 👍🏼 HOWEVER, if your 15% is an absolute free for all 🍹🍪🍕, then you need to be realistic about your progress— #toughlove
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Here are 3️⃣ tips that take the obsession away and replace it with a plan
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1️⃣ VOLUNTEER- Offer to host, or at least bring a contribution to the event if you can! 👩🏼‍🍳 Make it a healthy side that you know you can eat plenty of! I’m making @lillielovesmacros Chicken chili for friends tonight— I know the macros are 🙌🏼 and they’ll love it! (I always include options and toppings for people to make it how they want!)
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2️⃣ PLAN ✅- If it’s going to be a meal that you literally have no control over, then eat something protein heavy before-hand and keep portions smart. If you’ve eaten the rest of the day with this meal in mind, it’ll help you realize their fats and carbs are just filling your totals like any others would! (Even if it’s not the healthiest source) #macrocounting
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3️⃣ EVERY Day is NEW- If Friday got a little crazy, don’t let it spill into Saturday and Sunday. There’s a clean slate! I think of the verse: “The love of the Lord never ceases, His mercies are new every morning.” 🌅🖤 Sometimes we need to apply that grace to OURSELVES!
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Which one of these do you need to work on this weekend? 👇🏼
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Also, is it snowing where you are? ❄️ We might be getting some tomorrow! (Tips for driving down our Everest driveway? 😬🗻)

Fat Loss vs. Muscle Growth Goals (what’s the difference) 🤷🏼‍♀️
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NUTRITION dictates WAY more of these two desired outcomes than workouts 👇🏼
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In order to lose fat, you must be in a calorie deficit of some kind, there’s no way around it. You can achieve a deficit through decreasing intake or increasing expenditure (activity/cardio) ⚖️
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Most people I’ve worked with have found BEST results with the combination of:
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1️⃣ A SLIGHT deficit in calories combined with
2️⃣ Resistance Training through Circuits (because they’re fun and that means you stick with it) 🏋🏼‍♀️
3️⃣ Cardio in strategic bursts 💦
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Muscle is much more COMPACT than fat, so as you are building muscle, you will be leaner and tighter even if the scale is not always decreasing. It’s hard to have the energy and drive to put forth effort in workouts with too large of a deficit, so maintaining the energy balance of input (food) vs. expenditure (workouts) is KEY!
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As an example, I don’t think my weight has changed much in the past year, but my body composition has changed! And at the end of the day, do you want changes on the scale that NOBODY but you sees?
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‼️Aka: can anyone find pants that fit their waist and rear? ‼️👇🏼

What’s My Cardio Routine? (hint: A lot more freedom)🙌🏼
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Ok, I blabbed on for a while in my IG stories today about the pros and cons of cardio and how it’s a WONDERFUL variable to rev up during certain times and phases 🔥
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That being said, I do cardio! I will follow the cardio guidelines during Tighter Together because I know it’s amps the intensity and reveals the muscle 💪🏼
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Currently, my cardio is a little sporadic— but it typically involves:
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1️⃣ 10-15 Minutes Stairmaster before leg day— I like to push through my heels to wake up glutes for weights 💪🏼
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2️⃣ 20 Minutes- LISS (low intensity steady state) on upper body days. It’s either an inclined walk on the treadmill or around our neighborhood (these optional sessions are included on the app)
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3️⃣ HIIT/ CONDITIONING 💦- Once a week I like to keep things intense and I follow the weekly moves workouts to a T. Sometimes it’s an EMOM circuit, sometimes sprints + Abs, etc
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4️⃣ RUN- Honestly, I have been doing 2 miles after SOME back workouts just when it sounds fun! I try to push my pace and right now that about 7:15 minute miles
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‼️This is the most flexibility I’ve ever had with cardio and I’m loving it‼️ I think it took a while for me to not feel guilty for not running? (I know that sounds so weird, but I think some of you relate) or not wanting to run 🏃🏼‍♀️
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I’ve always been honest about how it became more of a duty than a joy. I didn’t expect that to happen, but I’m thankful I listened to myself....because sometimes it’s HARD to not feel like you have to do what you’ve always done? 🤷🏼‍♀️Anybody else?

Best Macro Ratios 👇🏼 (carbs vs. fats)
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This is tricky because at the end of the day, it’s cliche, but true: the BEST ratio is one you can stick to 🖤 Yes, we can get into a super low-carb mindset and see results initially, but is it setting you up to fail, get frustrated and then give up?
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The ✌🏼biggest factors on how to determine carbs/fat ratios (protein doesn’t change much based on body type unless you’re vegan or vegetarian)
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1️⃣ What is your current phase?
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If you’re maintaining or reverse dieting, then chances are you have more food to work with, so the cushion is a little greater to be within a range of carbs and fats. This means you could trade 10g of fats for approximately 22g carbs if it fit better that day. These phases are by nature more relaxed. When you are in a fat loss phase, fat grams are NECESSARY for hormonal balance 🥰 and functions, and carbs have SPECIFIC roles to ensure your energy and workouts are optimal🏋🏼‍♀️. You don’t have as much cushion, so it’s important to be more precise!
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2️⃣ What do you LIKE?
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Yes! Do you crave higher carbs? 🍠🥞Does your body have trouble digesting carbs and thrive on fats? 🥓🥑Truly— if a person is consistent with their protein and within an accurate calorie range, then finding their preference is going to produce adherence, and ADHERENCE produces results 🔥💪🏼
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Have you tried experimenting? Do you know what you prefer between carbs vs. fats? 👇🏼 If you’re struggling with protein— START THERE!

ACTIVEWEAR — I get a lot of questions about favorite brands and where I get longer shorts so here are the deets ✅
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1️⃣ LEGGINGS-- you know by now that I do NOT workout in leggings. I would fry and sweat more than I already do, but I wear them a LOT. Favorite brands @lululemon (align pant), @outdoorvoices for the colors and patterns (7/8ths length) and @koral for the unique details
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2️⃣ CROPS: My favorite tops to workout in are short, but not going anywhere. I have a VERY short torso, so regular shirts hang very low and get in the way. Favorite brands: @outdoorvoices, @lululemon
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3️⃣BIKER SHORTS-- I wear these because I can jump around, use the leg press and don't feel exposed. I like the medium length and absolutely think @lululemon ("train times") is the best. Hands down--I think I have 5 pairs and truly just rotate through them (I have @outdoorvoices too)
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I’m going to try to answer a few popular questions like this in upcoming posts, so give me some ideas— (my cardio routine, shoes, skincare, macros for different body types, etc?) 👇🏼

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