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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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This Hummus & Greek Salad is YUM-MY! Tomatoes, cucumber, red onion and feta top arugula come together in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy Read more…

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Protected: Sculpt-to-Spring: MEAL PLAN

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powersculptfitness

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Oct 25

SIGN 👏🏻 UP 👏🏻 NOW 👏🏻 #psfchicago

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Oct 25

…how will you use your Monday?!? We never miss a workout thanks to @virtualpsf #dontblameitontherain 😜 #psfchicago

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Oct 25

We love our @virtualpsf for rockin’ their workouts no matter if there are in-studio or virtual 🙌🏻 Keep it up for our FINAL week! #psfchicago

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That’s one week down for our Monster Muscles Challengers! We LOVE that they are able to rock it in studio and at @virtualpsf #whenyouknow #youknow #psfchicago

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Oct 24

#monstermonday 👹 Don’t miss these awesome workouts TOMORROW! #abc #noteasyas #123 #psfchicago

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#sundaysweat 🥇 #psfchicago

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Oct 24

Come get STRONG! 💪🏻 #psfchicago

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Oct 23

Rise & shine ☀️ #psfchicago

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Oct 23

TRX…with a twist 🍑 #bootyband #psfchicago

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psfbeyondthestudio

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Oct 25

Do whatever it takes. #psfchicago

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Oct 24

It’s pumpkin 🎃 bread season!

Here’s how to make this lovely 🥰 loaf:

Preheat oven to 350’F and coat just the bottom of an 8 ½” x 4 ½” pan with non-stick cooking spray.

Whisk 3 large eggs, 6 tablespoons avocado oil, 1/2 cup granulated sugar, 1/4 cup brown sugar and 1 (15 Oz) can pumpkin purée together in a large bowl.

Combine 1 cup all purpose flour, 1 1/4 cup whole wheat flour, 1/2 tsp kosher salt, 2 tsps baking powder, 1 tsp baking soda and 1 Tbsp pumpkin pie spice in a medium bowl. Pour dry ingredients into bowl with wet ingredients and stir to combine. Do not over-mix.

Pour batter into prepared pan and bake until cooked through and golden, 50-60 minutes. Bread is done when toothpick inserted into the center comes out clean.

Cool in pan on wire rack for 15 minutes. Remove from pan and return to rack to finish cooling.

Read more here ➡️ https://www.sarahaasrdn.com/the-best-homemade-pumpkin-bread/

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Oct 23

There is probably a pot of gold at the end of these 🌈 rainbow 🌈 lettuce wraps...yes...they are THAT good 😋...but how could you really go wrong when avocado and mango are involved 🤷🏼‍♀️

⭐️INGREDIENTS⭐️

1 1/2 cups Purple Cabbage (thinly sliced)
1 Red Bell Pepper (thinly sliced)
1 Carrot (medium, grated)
2 stalks Green Onion (thinly sliced)
1 Mango (small, chopped)
3 tbsps Water
2 tbsps Apple Cider Vinegar
1 Garlic (clove, small, minced)
1/2 tsp Red Pepper Flakes
1/8 tsp Sea Salt
1 head Romaine Hearts (large leaves separated, washed and dried)
2 Avocado (diced)
2 tsps Sesame Seeds
1/4 cup Cilantro

⭐️DIRECTIONS⭐️

In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.

Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.

To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum

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Oct 18

Yes…working out will give you major instant gratification BUT what’s even more important is CONSISTENCY 💥 Start today and STICK. WITH. IT. #psfchicago

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Oct 16

⭐️INGREDIENTS⭐️

1/2 cup Coconut Butter (melted)
1/2 cup Pureed Pumpkin
1 tsp Pumpkin Pie Spice
1 1/2 tsps Monk Fruit Sweetener
1/8 tsp Sea Salt

⭐️DIRECTIONS⭐️

In a blender or food processor add all ingredients and process until the mixture comes together.

Remove the mixture from the blender or food processor and place in a bowl. Set the bowl in the freezer for 15 to 20 minutes. Once the mixture is set, roll into balls. Store in the fridge or freezer until ready to eat. Enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum

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Oct 14

Let's go back to a time when Shrek 2 was the most popular movie and Michael Phelps dominated the Olympics in Greece! These hits from 2004 will amp up your workout or just make you nostalgic...can you believe that was 16 YEARS AGO 😱

🎵Yeah! (feat. Lil Jon & Ludacris) Usher
🎵Lose My Breath Destiny's Child
🎵Move Ya Body Nina Sky
🎵Lean Back Terror Squad
🎵Drop It Like It's Hot Snoop Dogg
🎵Tipsy - Club Mix J-Kwon
🎵Call On Me - Radio Edit Eric Prydz
🎵1, 2 Step (feat. Missy Elliott) - Don Candiani Reggaeton Mix Ciara
🎵Over And Over Nelly
🎵Breakaway Kelly Clarkson
🎵All Falls Down Kanye West

#psfchicago #music #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #workoutmotivation #killingit #letsdothis #spotify #workoutmusic #hiit #ride

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Oct 12

If you cook 👩‍🍳, you need oil!

And if you eat 🍴, you need oil!

But what oil should you use for what? It’s confusing 🤔, so let us help!!!

COOKING OILS
If you’re doing high-heat cooking, like stir-frying, use a high smoke-point oil - peanut or sesame oil are perfection.

What about for sautéing? Use avocado 🥑, canola and olive oil.

And what about for the salad dressing or finishing dishes? Choose a low-smoke point oil, like any nut or seed oil or EVOO. Any of the oils you use for sautéing and stir-frying can also be used here!

Now you know! 😉

Follow @cookinrd for more tips and recipes! 👩🏻‍🍳

psfbeyondthestudio

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Oct 8

It's Halloween month 🎃💀😈👻 Get into the spirit with this SUPER EASY 🎃Pumpkin Hummus🎃

⭐️INGREDIENTS⭐️

1/4 cup Pureed Pumpkin
1 cup Chickpeas (cooked, drained and rinsed)
1 Garlic (clove)
1/4 Lemon (juiced)
2 tbsps Extra Virgin Olive Oil
1/4 tsp Sea Salt

⭐️DIRECTIONS⭐️

Add all ingredients together in a food processor. Blend until a creamy consistency forms. Enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum

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Oct 8

Who doesn't love a little classic rock & hair band magic mixed with reggae 🤷🏼‍♀️😜 This ecelectic mix switches it up & will give you some surprising motivation to push through your workout challenges! 🙌🏻

🎵Rock and Roll - Remaster Led Zeppelin
🎵Red Red Wine UB40
🎵Somebody Told Me The Killers
🎵It Wasn't Me Shaggy
🎵We're Not Gonna Take It Twisted Sister
🎵Watch Out For This (Bumaye) Major Lazer
🎵Walk This Way Aerosmith
🎵Three Little Birds Bob Marley & The Wailers
🎵Basket Case Green Day

#psfchicago #music #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #spotify #workoutmusic #hiit #ride

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