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milan!

@milanmanfredi

@dfyne.official @runna @legion | MILAN all inquiries 📩 | milan@ovotalent.com
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Top Instagram Posts of milan

milan’s Most liked posts from the last 30 uploads.

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Media Stats – Instagram Posts

Recent 30 posts with likes and comments overview.

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Published Caption Likes Comments
stairmaster survival guide 🚨 2025-09-28 06:37:08 stairmaster survival g.. 35 +262% 0 -100%
happy saturday!! some fun moments from this week <3 if you wanna twin w/ evan.abayaya on some dfyne.official use my dc “MILAN” 🫶 #photodump 2025-09-21 08:00:00 happy saturday!! s.. 0 -100% 12 -17%
im extremely out of shape and desperately need the extra cardio, so this partnership couldn’t have come at a better time :)
 i’m thrilled to announce that i’m joining the runna ambassador family. strava has always been one of my favorite companies ever, and now that they’ve acquired runna, i cannot wait to use the full capabilities of both platforms to their absolute fullest extent. trust me, i’m going to need every bit of help i can get.
 i’m using runna for general fitness and getting back into a consistent routine, not training for any specific race right now. just focusing on building that foundation again because frankly, i’m starting from zero here. the personalized training approach is exactly what my out of shape ass needs to ease back into things without completely destroying myself.
 if you’re thinking about starting your fitness journey or getting back into running like me, use my code MILAN for 2 weeks of free personalized training on the app.
 i’m genuinely so grateful and excited to be working with such an incredible company alongside amazing people. this is going to be a journey and i can’t wait to update you guys on my progress!! 2025-09-19 11:07:00 .. 23 +138% 0 -100%
im extremely out of shape and desperately need the extra cardio, so this partnership couldn’t have come at a better time :)
 i’m thrilled to announce that i’m joining the runna ambassador family. strava has always been one of my favorite companies ever, and now that they’ve acquired runna , i cannot wait to use the full capabilities of both platforms to their absolute fullest extent. trust me, i’m going to need every bit of help i can get.
 i’m using runna for general fitness and getting back into a consistent routine, not training for any specific race right now. just focusing on building that foundation again because frankly, i’m starting from zero here. the personalized training approach is exactly what my out of shape ass needs to ease back into things without completely destroying myself.
 if you’re thinking about starting your fitness journey or getting back into running like me, use my code MILAN for 2 weeks of free personalized training on the app.
 i’m genuinely so grateful and excited to be working with such an incredible company alongside amazing people. this is going to be a journey and i can’t wait to update you guys on my progress!! #runna 2025-09-19 10:57:22 .. 0 -100% 23 +59%
good job cia! 2025-09-17 19:42:23 good job cia! 18 +86% 0 -100%
gf high-protein brownies that actually taste like brownies 👀🍫 ingredients are simple: black beans, cocoa powder, oats, maple syrup or honey, vanilla, oil, baking powder, and chocolate chips. blend, bake, done. perfect for: healthy dessert, pre-workout snack, or when you’re craving something sweet without blowing your goals. adapted from chocolatecoveredkatie — one of my fave healthy baking blogs 🙌 #healthyrecipes #mealprep #highproteinrecipes #fitnessfood #glutenfreebrownies #blackbeanbrownies #comfortfoodmadehealthy 2025-09-17 08:52:25 gf high-prot.. 1 -90% 0 -100%
leg day for hypertrophy — let’s get into it >:) hack squat (3 working sets, heavy, 6–8 reps)
starting with hack squats to overload the quads in a super stable setup. locking my torso in lets me push close to failure safely, which is where hypertrophy happens. the heavy 6–8 rep range hits fast-twitch fibers (type II) — they have the highest growth potential — and the deep knee bend creates huge stretch-mediated tension, which is one of the strongest growth signals. machine good morning (10–12 reps, slow + controlled)
these target the hamstrings and glutes through hip hinging. going slow and controlled lets me emphasize the eccentric (lowering) phase, which causes micro-tears that drive growth. keeping tension on the hamstrings in their lengthened position is especially effective for hypertrophy, and the machine keeps my back path stable so i can focus purely on mind-muscle connection. quad extensions (3 dropsets)
this isolates the quads in their shortened position — the opposite of hack squats. dropsets let me train past failure by stripping off weight and continuing the set, which maximizes metabolic stress. that burn you feel? it’s blood flow and metabolite buildup, which are both powerful hypertrophy drivers. machine hip thrust (3 dropsets)
these hammer the glutes in their shortened, fully contracted position. using dropsets here extends time under tension and increases cell swelling — another key growth stimulus. the machine setup takes balance out of the equation so i can fully load my glutes without worrying about stabilizing. outfit is completely dfyne.official — use code milan to save #legday #glutebuilding #quads #hamstrings #hypertrophytraining #dfyne #bodyrecomposition #gluteworkout #quadday 2025-09-17 03:00:00 .. 0 -100% 7 -52%
bits & bobs from FWOC (and SWOC…) 🌴🚌 2025-09-15 06:52:10 bits & bobs from .. 0 -100% 54 +273%
gf high-protein brownies that actually taste like brownies 🧘🧘 ingredients are simple: black beans, cocoa powder, oats, maple syrup or honey, vanilla, oil, baking powder, and chocolate chips. blend, bake, done. perfect for: healthy dessert, pre-workout snack, or when you’re craving something sweet without blowing your goals. adapted from chocolatecoveredkatie — one of my fave healthy baking blogs #healthyrecipes #mealprep #highproteinrecipes #fitnessfood #glutenfreebrownies #blackbeanbrownies #comfortfoodmadehealthy 2025-09-14 09:09:54 gf high-protein.. 0 -100% 10 -31%
not seeing progress in the gym? 
you might not be actually progressively overloading. here are 5 ways to make sure you are 1. track your lifts — use an app (like strong or hevy) so you can see week-to-week changes 2. train close to failure — if you can do more than 12 reps, it’s time to go heavier 3. increase weight over time — even small jumps (2.5–5 lbs) add up 4. add reps or sets — if weight can’t change, try doing more volume 5. improve form + tempo — slowing down the eccentric or hitting full range can be just as challenging bottom line: progressive overload is dependent on giving your body a reason to adapt 

#progressiveoverload #gymgrowth #musclebuilding #gymreels 2025-09-12 09:54:00 not.. 0 -100% 5 -65%
steal my weekly workouts and gym fits 🫶
 slide 2: long run
top: alphalete glass tank
shorts: thrifted nike slide 3: hypertrophy leg day
top: thrifted fabletics shorts: nvgtn contour seamless slide 4: track sprints top: alphalete glass tank
shorts: borrowed from my roommate slide 5: full body + cardio
top: skims tank
shorts: dfyne defy slide 6: strength leg day
top: gymshark minimal bra
shorts: dfyne defy save on all dfyne.official pieces with code MILAN 
#gymootd #dfyne #alphalete #nvgtn #gymshark 2025-09-09 07:01:04 st.. 0 -100% 21 +45%
what i dopamine farm to survive an hour on the stairs… #stairmasterworkout #gymreels 2025-08-30 03:45:00 what i dopamine farm to.. 0 -100% 15 +4%
today’s workout: • 3x12 kas glute bridge (2 sec pause at the top) • 3x12 step ups each leg (focus on that glute drive) • 3x superset: 15 glute extensions + 10 kickbacks (no rest between) consistency is everything with glute growth. proper form, progressive overload, and staying on top of your nutrition makes all the difference. ps: been loving microgram_app for tracking my meals - takes photos and does all the work for me #gymvlog #gymreels #girlswholift 2025-08-27 08:27:06 today’s workout: .. 0 -100% 31 +114%
feels so good to be back home ( onegengym ) i’m genuinely so excited you guys are as hyped about coaching as i am. i’ve spent the evening reaching out to leads—if you filled out a form, check your texts. and seriously, thank you for the support. it means a lot. to the guys who’ve filled out forms: i really appreciate the interest. i mean that. but my coaching is just for women. i started creating content to help young women feel strong and at home in the gym, and this coaching space is built around that mission. for the girls still on the fence, spots are limited and apps are closing soon. if you’ve been thinking about it, now’s the time. you’re more ready than you think. #gymvlog #gymreels #girlswholift 2025-08-26 11:02:43 feels so go.. 0 -100% 18 +24%
after months of building and testing, my 1:1 online coaching is officially live!! if you’ve been trying to stay consistent but keep getting stuck in the all-or-nothing cycle, this is for you. my coaching gives you structure, accountability, and flexibility so you can finally see progress that lasts you’ll get custom workouts, meal plans that fit your life, habit tracking, live chat, and weekly check-ins. this is everything i use with my own training, built into a plan that works for you spots are limited and applications are open now. link in bio to get started #onlinefitnesscoach #fitnessforwomen #workoutconsistency #sustainableresults #girlswholift 2025-08-25 08:54:24 after months of build.. 0 -100% 33 +128%
good job cia!! 2025-08-25 08:48:18 good job cia!! 93 +861% 2 -86%
just a little photo dump from the week 🤍 coaching officially goes live tomorrow and i couldn’t be more excited 🫶🏼 thank you for being patient — i’ve been working on a couple last-minute tweaks to make this exactly what you need. whether your goal is to feel stronger, stay consistent, or just finally enjoy your fitness journey… i got you!! we’ll chat more tomorrow, don’t worry #photodump #girlswholift 2025-08-24 12:50:06 just.. 0 -100% 24 +66%
if you’ve ever felt stuck in that all-or-nothing loop, i promise you’re not alone 
motivation spikes, you go all in, then miss a few days and feel like you blew it. here’s the truth: habits don’t fail because you’re lazy. they fail because your plan doesn’t fit your real life 
consistency isn’t about perfection, it’s about building systems that work on your worst days (not just your best) that shift changed everything for me. it’s how i started seeing real strength and aesthetic progress that actually lasted tomorrow i’m opening up 1:1 coaching spots for girls who want to build strength, confidence, and consistency — without burning out or starting over again come back tomorrow if you’re ready to train in a way that actually sticks <3 #girlswholift #consistencyoverperfection #gymvlogs #transformation 2025-08-23 12:41:27 .. 0 -100% 24 +66%
studies from the slides—pubmed ids + keywords if you want to dig in. all peer-reviewed. • university of portsmouth (2023): 20 mins of moderate exercise (like brisk walking) improved cognition in sleep-deprived individuals—even in low-oxygen environments. (search: university of portsmouth 20 minutes exercise sleep deprivation 2023) 
• meta-analysis (2023, pmid: 37898446): in animals, regular exercise protects against cognitive decline + anxiety under sleep deprivation by activating brain-protective pathways. • university of missouri (2013): overweight teens eating ~35g protein at breakfast had fewer cravings + reduced evening snacking. fMRI showed lower brain reward response to food. (search: university of missouri high protein breakfast fMRI 2013) 
• randomized trial (2015, pmid: 25661189): adults eating high-protein breakfasts ate less later in the day and lost more fat than those eating high-carb meals with the same calories. • syed et al. (2015): in rats, dopamine spikes only when an action follows a cue—suggesting pairing a reminder with movement can trigger motivation. (search: syed nucleus accumbens dopamine 2015) 
• goedhoop et al. (2023): anticipating a reward before action changes dopamine release, priming motivation. (search: goedhoop dopamine anticipation 2023) • rae et al. (2003, pmid: 14561278): 5-day creatine loading (20g/day) improved memory recall in vegetarians; smaller effects in meat-eaters.
• review (pmid: 22998346): creatine supports brain energy metabolism, improves focus + working memory under stress (e.g. sleep loss), and stabilizes reaction times. #appliedscience #smartertraining #sciencebasedhacks #evidencebasedfitness 2025-08-20 13:21:53 .. 0 -100% 27 +86%
no better feeling 😌😌 #gymreels #gymoutfits #gymvlog #girlswholift 2025-08-19 13:14:14 no better feeling 😌.. 20 +107% 0 -100%
i’ve been privileged enough to have this platform for years! but i’ve never really shared why i started, so here’s my story... from home workouts during covid to becoming a college athlete & balancing weight training w/ a dual major, i’ve made every mistake possible. but! that means you don’t have to. i’m here to answer all your questions before you even know to ask them. because i know what it’s like to feel totally lost on a fitness journey that never seems to lead anywhere. #fitnessjourney #studentathlete #fitnesstips #busygirlfitness #sustainablefitness #healthylifestyle 2025-08-19 13:11:56 i’ve been p.. 4 -59% 0 -100%
i’ve been privileged enough to have this platform for years! but i’ve never really shared why i started, so here’s some context… from home workouts during covid to becoming a college athlete & balancing weight training w/ a dual major, i’ve made every mistake possible. but! that means you don’t have to. i’m here to answer all your questions before you even know to ask them. because i know what it’s like to feel totally lost on a fitness journey that never seems to lead anywhere. #fitnessjourney #studentathlete #fitnesstips #busygirlfitness #sustainablefitness #healthylifestyle 2025-08-19 11:55:48 i’ve been.. 0 -100% 30 +107%
good job cia 👯👯 2025-08-19 11:36:17 good job cia 👯👯 48 +396% 0 -100%
save this for your next wellness haul 🛒 i’ve tried every wellness rec on the internet these are the ones i actually still use: – joyride : sweet tooth girlies, this is for you. full bag = 240 cals. tastes like sweet tart ropes, but no sugar crash. – legion probiotics: for the sensitive tummy girls (hi). no bloat, no stomach drama. use code MILAN to save. – forcefactor hair growth: swimmer-tested. i’ve tried everything—this is the only thing that brought my hair back. – ultrahumanhq ring: tracks my sleep + recovery way better than my Apple Watch (and battery lasts 6 days). code UHMILAN10 if you want one. #wellnesshaul #fitgirlfinds #guthealth #hairgrowthtips #sleeptracker #gymgirlapproved #wellnessproducts #fitgirltok #bloatrelief #selfcaretools 2025-08-11 02:30:00 save thi.. 0 -100% 9 -38%
why i only follow fitness accounts with my body type (and you should too) been thinking about this a lot lately — i used to follow every shredded influencer thinking their routine would work for me. your muscle fiber distribution, bone structure, and metabolic response to training are largely determined by your anthropometric measurements — aka your height, limb ratios, and natural build. research in exercise physiology shows that people with similar body compositions respond to training stimuli in comparable ways. when i started following people who actually looked like me (or at least had similar proportions), my progress became way more predictable and honestly, way more motivating. here’s what i learned: your leverages matter. if you’re 5’2” with short limbs, you’re not going to move weight the same way someone who’s 6’2” with long femurs does. and that’s not a limitation — it’s just your blueprint. now i curate my feed based on people who share my: - height range (+/- 3 inches) - similar bone structure - comparable starting point - realistic training timeline doesn’t mean i can’t appreciate all body types, but for actual progress tracking and goal setting? i stick to my genetic relatives. #fitnessinspo #exercisescience #bodycomposition #fitnessmotivation #progresstracking 2025-08-10 02:30:00 .. 0 -100% 17 +17%

On average, milan gets 10 likes and 14 comments per post. (Historical)

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Tracked since Sep 30, 2025
Updated: Sep 30, 2025
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