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Sculpt-to-Summer Meal Plan

Published by virtualpsf on April 28, 2022April 28, 2022

Categories: Nutrition

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Jul 1

Fun Friday is in full effect 🙌🏻 #psfchicago

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Jul 1

We slay ⚡️⚡️⚡️ #psfchicago

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Jul 1

Take away all of your excuses…you CAN be that person who is consistent! Let us help you! 🙌🏻 Choose a hybrid package and enjoy killer in-studio workouts combined with a HUGE variety of at-him Virtual PSF options. If you’re motivated, you’ll never miss a day - we have so many types and length of workouts to keep you on track! 💪🏻 Make the decision to finally succeed and stick with it - we have seen amazing transformations - you can do it too! 💥 #psfchicago

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Jun 30

Get on it 👏🏻 #psfchicago

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Jun 30

Come get strong with us - sign up NOW 🙌🏻 #psfchicago

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Jun 30

Runnin’ right over #humpday 💪🏻 #wednesdayworkout #psfchicago

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Jun 29

Sign up now for your #wednesdayworkout 💪🏻 #psfchicago

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Jun 29

Rippin’ up the ropes! 💪🏻 #psfchicago

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Jun 28

Be relentless towards crushing your goals! 💪🏻 #psfchicago

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psfbeyondthestudio

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Jun 28

Looking for a FRESH and DELICIOUS dinner that is also super DELICIOUS? Try this recipe: Easy Salmon Cakes with Arugula Salad...it's got a little bit of everything!

INGREDIENTS

1 pound salmon, preferably wild, skinned
2 tablespoons lemon juice, divided
2 teaspoons Dijon mustard, divided
½ cup finely chopped yellow bell pepper
1 tablespoon finely chopped shallot
½ teaspoon ground pepper, divided
½ cup panko breadcrumbs
½ cup crème fraîche or sour cream
¼ cup buttermilk
3 tablespoons chopped fresh dill
½ teaspoon salt, divided
2 tablespoons extra-virgin olive oil
1 (5 ounce) package arugula
1 cup sliced radishes

DIRECTIONS

Step 1
Coarsely chop salmon and place half in a food processor. Add 1 tablespoon lemon juice and 1 teaspoon mustard. Process, scraping down the sides as necessary, until smooth. Add the remaining salmon, bell pepper, shallot and 1/4 teaspoon pepper and pulse until the mixture is combined but still chunky.

Step 2
Transfer the salmon mixture to a medium bowl. Add breadcrumbs and stir until combined. Form the salmon into 4 patties, about 4 inches wide each, and place on a plate. Freeze for 5 minutes.

Step 3
Meanwhile, whisk crème fraîche (or sour cream), buttermilk, dill and 1/4 teaspoon salt with the remaining 1 tablespoon lemon juice, 1 teaspoon mustard and 1/4 teaspoon pepper in a large bowl. Set aside 1/4 cup of the dressing for drizzling.

Step 4
Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add the salmon cakes and cook, flipping once, until well browned and cooked through, 2 to 3 minutes per side. Transfer to a clean plate and sprinkle with the remaining 1/4 teaspoon salt.

Step 5
Add arugula and radishes to the dressing in the large bowl. Toss to coat. Serve the salmon cakes on top of the salad, drizzled with the reserved 1/4 cup dressing.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #dinner #salmon #diet #arugula

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Jun 28

Put in the work...the rewards are waiting for you on the other side! 🙌🏻

#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

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Jun 24

Who doesn't love a good throwback?!? Especially on #tbt

You'll love adding these endorphin-producing jams into your workout rotation!

For even more amazing playlists, follow us on Spotify search: powersculptfitness

🎵Fat Joe, Remy Ma, JAY-Z, French Montana, InfaRed - All The Way Up (Remix)
🎵Drake - Started From the Bottom
🎵B.o.B, 2 Chainz - HeadBand (feat. 2 Chainz)
🎵Pitbull, T-Pain - Hey Baby (Drop It to the Floor) (feat. T-Pain)
🎵Lil Wayne - A Milli
🎵Kendrick Lamar, MC Eiht - m.A.A.d city
🎵DJ Khaled - All I Do Is Win - Feat. T-Pain, Ludacris, Snoop Dogg & Rick Ross
🎵Fort Minor, Styles Of Beyond - Remember the Name (feat. Styles of Beyond)
🎵Black Eyed Peas - Boom Boom Pow
🎵Eminem - Lose Yourself - From "8 Mile" Soundtrack
🎵Kanye West - Stronger
🎵Nicki Minaj, Beyoncé - Feeling Myself
🎵David Guetta, Afrojack, Bebe Rexha, Nicki Minaj - Hey Mama (feat. Nicki Minaj, Bebe Rexha & Afrojack)
🎵Halsey - Gasoline
🎵A Tribe Called Red, Black Bear - Stadium Pow Wow
🎵3OH!3 - DONTTRUSTME
🎵Rihanna - SOS
🎵Lady Gaga - Poker Face
🎵Rihanna - S&M

#fitforthefireworks #psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad

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Jun 22

I LOVE any salad that has strawberries in it...so I am just drooling over this Strawberry-Balsamic Spinach Salad with Chicken! What a delicious way to spend lunchtime....yum!

INGREDIENTS

2 cups quartered strawberries, divided
2 tablespoons balsamic vinegar
¼ teaspoon salt plus 1/8 teaspoon, divided
½ teaspoon ground pepper, divided
3 tablespoons extra-virgin olive oil
1 tablespoon ketchup
1 tablespoon strawberry preserves
1 pound chicken tenders
1 (5 ounce) package baby spinach
½ cup sliced almonds, toasted
½ cup crumbled feta cheese
½ cup torn fresh basil leaves

DIRECTIONS

Step 1
Preheat grill to medium-high.

Step 2
Combine 1 cup strawberries, vinegar and 1/4 teaspoon each salt and pepper in a blender. Blend until smooth. With the motor running, slowly drizzle in oil. Transfer 1/2 cup of the vinaigrette to a large bowl. Add ketchup and preserves to the blender and pulse until smooth.

Step 3
Sprinkle chicken with the remaining 1/8 teaspoon salt and 1/4 teaspoon pepper. Oil the grill rack. Grill the chicken until it releases easily, 1 to 2 minutes. Flip and baste with the BBQ sauce from the blender. Cook, flipping and basting every 15 seconds, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 4 minutes more. Transfer to a plate and let rest for 5 minutes.

Step 4
Add spinach, almonds, feta, basil and the remaining 1 cup strawberries to the vinaigrette; toss to combine. Serve the salad topped with the chicken.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #salad #strawberries #diet #veggies

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Jun 20

Those days you just ‘don’t feel like it’ can make or break you! Fit in SOME activity - you’ll never regret the effort you make! You got 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

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Jun 20

Struggling for some warm-weather food inspo? Check out this Summer Vegetable Gnocchi Salad! #yum

INGREDIENTS

1 (16 ounce) package whole-wheat gnocchi
1 small eggplant, sliced lengthwise into 1/2-inch planks
1 medium zucchini, sliced lengthwise into 1/2-inch planks
1 medium yellow squash, sliced lengthwise into 1/2-inch planks
1 ear corn, husked
½ medium red onion, cut into 1/2-inch-thick rings
4 tablespoons extra-virgin olive oil, divided
2 tablespoons balsamic vinegar
2 tablespoons chopped fresh basil
2 cloves garlic, grated
½ teaspoon ground pepper
¼ teaspoon salt
½ cup crumbled feta cheese

DIRECTIONS

Step 1
Preheat grill to medium-high.

Step 2
Boil gnocchi according to package directions. Drain.

Step 3
Meanwhile, brush eggplant, zucchini, squash, corn and onion with 2 tablespoons oil. Grill the vegetables, turning occasionally, until charred and tender, 6 to 10 minutes total. Transfer to a cutting board. Remove the corn kernels from the cob and cut the other vegetables into bite-size pieces.

Step 4
Whisk the remaining 2 tablespoons oil, vinegar, basil, garlic, pepper and salt in a large bowl. Add the gnocchi and the vegetables and toss to coat. Serve sprinkled with feta.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #salad #gnocchi #diet #veggies

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Jun 16

Who doesn't love a killer 80's/90's hair band workout mix? This killer rock mix is all attitude and of course a ton of Aquanet! 🤘🏻

Follow us on Spotify...search "Power Sculpt Fitness" @powersculptfitness

Skid Row - Youth Gone Wild
Ratt - Round and Round
Poison - Nothin' But A Good Time - Remastered 2006
Mötley Crüe - Dr. Feelgood
Whitesnake - Still of the Night - 2017 Remastered Version
Firehouse - Don't Treat Me Bad
Great White - Once Bitten Twice Shy
Quiet Riot - Cum on Feel the Noize
Twisted Sister - We're Not Gonna Take It
Mötley Crüe - Kickstart My Heart
Scorpions - Rock You Like A Hurricane
Van Halen - Panama - 2015 Remaster
Ozzy Osbourne - Crazy Train
Bon Jovi - Bad Medicine
Europe - The Final Countdown
White Lion - Wait
Bon Jovi - You Give Love A Bad Name

#psfchicago #workoutmusic #playlist #fitspo #workoutmotivation

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Jun 16

Change up your usual lunch rotation with this Crunchy Farro Salad with Grilled Chicken! If you haven't tried farro yet...here are some reasons why you should check it out!
It Is Very Nutritious
It Contains More Fiber Than Most Popular Grains
It Contains a Wide Range of Healthy Antioxidants
It's a Great Source of Protein, Compared to Many Other Plant Foods
It's a Weight Loss Friendly Food

INGREDIENTS

1 cup farro
1 ½ cups water
1 ¼ pounds boneless, skinless chicken breast
1 tablespoon extra-virgin olive oil plus 1/4 cup, divided
1 ¼ teaspoons kosher salt, divided
5 tablespoons white-wine vinegar
1 teaspoon crushed red pepper
½ teaspoon ground pepper
1 large red bell pepper, coarsely chopped
2 stalks celery, sliced, plus 1/2 cup packed celery leaves, coarsely chopped
⅓ cup thinly sliced red onion
½ cup sliced almonds, toasted

DIRECTIONS

Step 1
Preheat grill to medium-high.

Step 2
Toast farro in a medium saucepan over medium-high heat, shaking the pan occasionally, until very fragrant, 3 to 4 minutes. Add water and bring to a boil over high heat. Reduce heat to maintain a simmer, cover and cook until tender, 15 to 17 minutes. Drain and rinse under cold water until cool.

Step 3
Meanwhile, cut chicken in half or thirds horizontally so the pieces are no more than 1/2 inch thick. Brush with 1 tablespoon oil and season with 1/4 teaspoon salt. Grill the chicken, flipping once, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 7 minutes total. Transfer the chicken to a clean cutting board and let cool for 5 minutes. Slice the chicken.

Step 4
Whisk vinegar, crushed red pepper and ground pepper with the remaining 1/4 cup oil and 1 teaspoon salt in a large bowl. Add bell pepper, celery, celery leaves, onion, the farro and the chicken; stir to combine.

Step 5
Just before serving, sprinkle with almonds.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #salad #farro #diet #veggies

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Jun 13

Don't ever take for granted your ability for your body to do what it can do TODAY! Look at working out as an opportunity - exercise is NOT punishment. Flip your mindset and GREAT things will start to happen! 💪🏻
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#psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad

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