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Protected: 4-Day Meal Plan

Published by virtualpsf on April 23, 2021April 23, 2021

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Categories: Nutrition

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powersculptfitness

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Jan 22

SaturSLAY 🙌🏻 #psfchicago

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Jan 21

First we CYCLE 🚴🏼 & then we do TRX CORE 💪🏻 …because we are awesome! 😎 #psfchicago #millenialmirrorselfie c/o 📸 @thetinydinosaur

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Jan 21

Fridays are for FEELING AWESOME 🙌🏻 Sign-up NOW! #psfchicago

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Jan 21

We’re comin’ for ya 🥊💪🏻 #vipcrew #holyhotness #psfchicago

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Love a killer 🥊 finale! 🙌🏻 #yassss #psfchicago

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Sign up NOW 🙌🏻🙌🏻🙌🏻 #psfchicago

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Jan 20

Long and lean 🔥 #psfchicago

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Wednesday nights are the BEST! 🙌🏻 #psfchicago

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Sign-up for your #wednesdayworkout 🙌🏻 #psfchicago

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psfbeyondthestudio

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Jan 21

It's time to GET AFTER IT! 💪🏻 We are ROCKING our resolutions over at @virtualpsf & @powersculptfitness - eating healthy & fitting in our fitness! 🙌🏻 We think a great strategy is to take your progress day-by-day...so you seamlessly find yourself with new AMAZING habits that you no longer have to focus on...because you have now created a LIFESTYLE! 🏆

Try "going by the numbers" and follow our track to health by making it SIMPLE! 👍🏻 Post this guideline somewhere visible so you have a reminder that makes improvements really is basic...and that you CAN do this! ⚡️

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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Jan 20

We are already past the middle of January 😱 Where does the time go?!?

If you’re like many, and those ‘New Year’s Resolutions’ are becoming just a distant memory, you might need a little PICK ME UP 💪🏻

Get on your Spotify and follow @powersculptfitness - this week we have some dog-down-deep-and-let’s-do-this tracks on our playlist!

🎶 DNA. Kendrick Lamar
🎶 Split (Only U) Tiësto
🎶 Big Rings Drake
🎶 Kill The Lights (with Nile Rodgers) - Audien Remix Alex Newell
🎶 Ruff Ryders' Anthem - Re-Recorded DMX
🎶 Light It Up - Remix Major Lazer
🎶 Gold Digger Kanye West
🎶 Silence Marshmello
🎶 6 Foot 7 Foot Lil Wayne
🎶 Good Grief - Don Diablo Remix Bastille
🎶 SICKO MODE Travis Scott
🎶 Be Right There Diplo

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #spotify #cardio #fitlife #gohard #workoutmusic #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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Jan 19

GET. OUT. OF. YOUR. OWN. WAY. ➡️

Just setting an intention isn’t enough if deep down you don’t think you can accomplish it in the first place. ⚡️ Perhaps the biggest misconception is that a good intention can overcome lifelong habits of thought and behavior. ⚡️ Positive change comes not from pushing through with determination and perseverance, but rather through GETTING OUT OF YOUR OWN WAY. ⚡️ Clear up those negative thought patterns! ⚡️

So how can you get out of your own way? 🤔

Positive, internal ‘self-talk’ drives positive behavior, and that the opposite is true for negative self-talk. 💥 Replace negative thoughts with positive ones. 💥 Negative thoughts are rarely accurate and only serve to sabotage us. 💥 Embrace positive thoughts or “fake it ‘til ya make it”! 💁🏼‍♀️

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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Jan 18

What a yummy way to start your day! This LOW CALORIE & LOW SUGAR recipe is a filling breakfast that is easy to meal prep & store for later...in fact you might even find yourself grabbing this delicious dish for lunch or dinner!

Crustless Broccoli Cheddar Quiche

INGREDIENTS
1 1/2 tsps Extra Virgin Olive Oil
2 cups Broccoli (finely chopped)
4 1/3 ozs Cheddar Cheese (shredded)
6 Egg
1/2 cup Unsweetened Almond Milk
1/2 tsp Sea Salt
1/2 tsp Garlic Powder

DIRECTIONS
Preheat the oven to 350ºF (176ºC) and grease a pie pan with the oil.
Arrange the broccoli and cheese in a single layer in the prepared pie pan.
In a mixing bowl whisk the eggs, milk, salt and garlic powder together. Pour the egg mixture over the broccoli and cheese. Bake for 30 to 35 minutes or until the egg has set and is firm to the touch.
Slice the quiche into wedges and enjoy!

NUTRITION
Calories 180
Carbohydrates 3g
Fiber 1g
Sugar 1g
Fat 13g
Saturated Fat 6g
Protein 12g

Recipe is for 6 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #meatballs #strong #rockyourresolution #resolution #newyears

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Jan 17

Say what you want...but it's true! SOMETHING is always better than NOTHING went it comes to working out...

Don't be overwhelmed by having to fit in a marathon-long diehard sweat session...if it's not in the cards today...so be it! 👍🏻

...but don't ditch ANY activity!

You KNOW you can squeeze in a quick ab session during your Netflix binge! 😂

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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Jan 17

OMG talk about mouthwatering! Definitely put this delish breakfast (or snack!) into your routine ASAP!

💥Berry & Nut Breakfast Bowl💥

⚡️INGREDIENTS⚡️

1/2 cup Strawberries (chopped)
1/2 cup Blackberries (cut in half)
2 tbsps Walnuts (chopped)
2 tbsps Almonds (chopped)
1 tbsp Pumpkin Seeds
1 tbsp Hemp Seeds
1/4 cup Unsweetened Almond Milk

⚡️DIRECTIONS⚡️

Add strawberries and blackberries to a bowl. Top with the nuts and seeds.

Pour the almond milk over top and enjoy!

⚡️NUTRITION⚡️

Calories 355
Carbohydrates 21g
Fiber 10g
Sugar 9g
Fat 28g
Saturated Fat 3g
Protein 13g

Recipe is for 1 serving.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #strong #rockyourresolution #resolution #newyears

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Jan 16

Need an easy lunch that is LOW CALORIE & LOW SUGAR? Same here! Try these super simple lettuce wraps that are creamy and super tasty! 🌯

💥Tuna Salad Lettuce Wraps💥

⚡️INGREDIENTS⚡️

1 Avocado
2 tbsps Lime Juice
1/4 tsp Sea Salt
1 can Tuna (flaked)
2 stalks Green Onion (sliced)
1/8 Cucumber (deseeded and finely chopped)
4 leaves Romaine

⚡️DIRECTIONS⚡️

In a mixing bowl mash the avocado together with lime juice and salt. Stir in the tuna until well combined.

Fold in the green onion and cucumber. Season with additional salt and lime if needed. Divide the tuna salad between the romaine leaves and enjoy!

⚡️NUTRITION⚡️

Calories 252
Carbohydrates 13g
Fiber 8g
Sugar 2g
Fat 16g
Saturated Fat 2g
Protein 19g

Recipe is for 2 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #lettucewrap #strong #rockyourresolution #resolution #newyears

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Jan 14

Help...I’m going to explode! 😫💥

Here are three common causes of bloating, and how you can avoid them:

1. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain. 🙊

2. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting fats in your everyday diet. 🙅🏼‍♀️

3. Eating too fast adds to the risk of bloating after a meal. The remedy is simple...eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight-loss experts believe that eating slowly helps prevent overeating! ⚠️

Everyone reacts slightly different to specific foods and food groups so selectively limiting works best to figure out your own body. Here are more foods that can help eliminate the bloat:
🔹lemon water
🔹celery
🔹shrimp
🔹zucchini
🔹olive oil
🔹lentils
🔹artichoke
🔹kimchi
🔹grainy bread
🔹brown rice
🔹oatmeal
🔹leafy greens
🔹fatty fish
🔹apples
🔹berries
🔹eggplant
🔹watermelon
🔹almonds
🔹eggs
🔹dark chocolate
🔹green tea
🔹honeydew melon

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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Jan 13

Who doesn't love some dance-worthy R&B hip-hop This battle playlist will energize your workout & have you singing along! 🎤

Follow us on Spotify @powersculptfitness for more awesome playlists 🎶

🌟Five More Hours - Deorro x Chris Brown Deorro
🌟More - RedOne Jimmy Joker Remix Usher
🌟Yeah 3x Chris Brown
🌟Yeah! (feat. Lil Jon & Ludacris) Usher
🌟Run It! (feat. Juelz Santana) Chris Brown
🌟OMG (feat. will.i.am) Usher
🌟International Love Pitbull
🌟Don't Waste My Time (feat. Ella Mai) Usher
🌟Freaky Friday (feat. Chris Brown) Lil Dicky

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #spotify #cardio #fitlife #gohard #workoutmusic #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears

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