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Dedicated in December 2020

Published by virtualpsf on December 8, 2020December 8, 2020

Categories: Motivation

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Get yo 🍑 to class! 🙌🏻 #psfchicago

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Love @christyreh intensity! Perfect form and perfect determination ❤️ #psfchicago

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#tbt to glow workouts 😎 #psfchicago

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Dec 1

Sign-up. Show-up. 👊🏻 #psfchicago

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Join us at @virtualpsf for a killer holiday challenge! 🎅🏼💪🏻 #psfchicago

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Happy Birthday to the most amazing PSF ROCKSTAR ever @meredithshaffer 🎉💪🏻🎂🎈🎁 #psfchicago #sculptedbirthday

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psfbeyondthestudio

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Nov 25

Chill out to these THANKFUL VIBES during your 🦃TURKEY DAY🦃...and after your feast, use this playlist for a post-feast yoga flow!

Follow ➡️ @powersculptfitness on Spotify

🎵 The Thanksgiving Song Adam Sandler
🎵 thank u, next Ariana Grande
🎵 I Gotta Feeling The Black Eyed Peas
🎵 Family Affair Mary J. Blige
🎵 We Are Family Sister Sledge
🎵 I'm the One (feat. Justin Bieber, Quavo, Chance the Rapper & Lil Wayne) DJ Khaled
🎵 Thank You Dido
🎵 These Are Days 10,000 Maniacs
🎵 Story of My Life One Direction
🎵 Thnks fr th Mmrs Fall Out Boy
🎵 Don't You (Forget About Me) Simple Minds
🎵 Thank U Alanis Morissette
🎵 Anything More Steve Aoki

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

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Nov 23

This tasty meal is so satisfying, you won't even realize you're being healthy! 🙌🏻

⭐️INGREDIENTS

🔹CHICKEN
2 garlics, minced
½ teaspoon salt
½ teaspoon pepper
2 tablespoons olive oil
1 lemon juice
1 lb boneless, skinless chicken cutlets

🔹QUINOA RICE CAKES
2 packages seeds of change organic quinoa and brown rice with garlic
¾ cup zucchini, shredded, excess water squeezed out
2 tablespoons fresh parsley, minced
1 lemon juice, and zest
1 teaspoon dried oregano
1 teaspoon ground coriander
½ teaspoon paprika
3 eggs, whisked
⅔ cup whole wheat breadcrumbs
¼ cup crumbled feta cheese
¼ cup olive oil
cherry tomato, for garnish
kalamata olive, for garnish

⭐️DIRECTIONS
-Mix together the garlic, salt, pepper, olive oil, and lemon juice to form a marinade.
-Toss the chicken in the mixture and let marinate for 15–20 minutes.
-Cut open the packages of Seeds of Change Organic Quinoa and Brown Rice with Garlic so that the opening is approximately 2 inches (5 cm) wide.
-Microwave packages for 90 seconds, then place contents into a bowl.
Add the rest of the rice cake ingredients, except the olive oil, and mix well.
-Remove approximately ⅓ of the mixture and pulse it well in a food processor.
-Add the pulsed quinoa back into the rest of the mixture and combine well.
-To shape quinoa cakes, take about ⅓ cup (45 g) of quinoa mixture and, using your hands, shape into a small patty. Repeat with the rest of the quinoa mixture.
-Heat the olive oil in a large skillet. Cook the quinoa cakes for 3–4 minutes on each side until golden brown. Remove from skillet.
-Heat a drizzle of olive oil in another skillet. Sear marinated chicken on both sides.
-Cover pan with a lid to continue cooking chicken until internal temperature reaches 165ºF (75ºFC).
-Move chicken to a cutting board and let rest for 5 minutes.
-Slice chicken into thin slices.
-To assemble, place a couple pieces of chicken on a quinoa cake.
-Garnish with tomatoes, then place a second quinoa cake on top to form a sandwich.

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals

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Nov 22

It's 🦃Thanksgiving Week 🦃 & you are due for some family, friends & fun 🎉

Go into your holiday guilt-free by eating light & healthy and getting in your HIIT workouts BEFORE Thursday hits 🙌🏻

Try foregoing your larger breakfast for a light smoothie and be sure to get in some sweat sessions at @powersculptfitness and of course @virtualpsf - your body will thank you come Thanksgiving Day when you feel strong & fit versus tired & cranky 😝

#psfchicago #motivation #mondaymotivation #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #thighsbeforepies #hiit #thanksgiving

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Nov 19

Healthy Cilantro Lime grilled chicken breasts topped with fresh avocado salsa making this dish a DELICIOUS low-carb & Keto Dinner in under 30 minutes!

⭐️Ingredients
1 1/2 pounds boneless skinless chicken breasts or 4 chicken breasts

🔹For the Marinade
2 garlic cloves finely minced
3 tablespoons olive oil
¼ cup cilantro chopped
Juice of 1 lime
1/2 tsp. cumin
½ tsp paprika
½ tsp salt or to taste
¼ tsp black pepper

🔹Avocado Salsa
2 avocados diced
2 small (or 1 large tomato) chopped
¼ cup red onion chopped
1 jalapeno de-seeded and chopped (optional)
1/4 cup cilantro finely chopped
Juice of 1 lime
fresh cracked pepper & salt to taste

⭐️Instructions
-In a large bowl, whisk all the ingredients for the marinade and set aside.
-Pound the breasts to even thickness or slice in half horizontally to get evenly sized breasts and add to the bowl of marinade. Mix through until the chicken is fully coated in the marinade. Use right away if needed or marinate for 30-minutes or up to 12 hours.
-Grill chicken over medium-high heat or in a large heavy-duty skillet on the stovetop for 5-6 minutes per side or until the inside is cooked through and the outside is charred. Top with fresh avocado salsa and serve immediately.

🔹To Make Avocado Salsa
-While the chicken is grilled, combine all the ingredients for the salsa in a small bowl. Cover with plastic wrap in the fridge until ready to use.

#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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Nov 12

Chickpea salad sandwiches are super flavorful and contain less fat and cholesterol than chicken salad!

🔹INGREDIENTS:
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1/2 cup reduced-fat mayonnaise or vegan mayonnaise
3 tablespoons honey mustard or Dijon mustard
2 tablespoons snipped fresh dill
1 tablespoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon pepper
12 slices multigrain bread
Optional: Romaine leaves, tomato slices, dill pickle slices and sweet red pepper rings

🔹DIRECTIONS:
Place garbanzo beans in a large bowl; mash to desired consistency. Stir in onion, celery, mayonnaise, mustard, dill, vinegar, salt, paprika and pepper. Spread over each of 6 bread slices; layer with toppings of your choice and remaining bread.

#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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Nov 11

Your favorite POP songs remixed means a killer sweat session is in store! Crank up the volume and LET'S DO THIS! 🙌🏻

🔹Dua Lipa, Dom Dolla - Don't Start Now - Dom Dolla Remix
🔹Meghan Trainor, Nicki Minaj, Zookëper - Nice to Meet Ya (feat. Nicki Minaj) - Zookëper Remix
🔹Tate McRae, Gryffin - you broke me first - Gryffin Remix
🔹Doja Cat, Jax Jones - Say So (Jax Jones Midnight Snack Remix)
🔹Koosen - Mood
🔹Little Mix, 220 KID - Holiday - 220 KID Remix
🔹Jay Sean, Black Caviar - Lonely - Black Caviar Remix
🔹Jordan Magro, LRMEO, Elle Vee - Love Lockdown
🔹Clean Bandit, Mabel, Joel Corry, 24kGoldn - Tick Tock (feat. 24kGoldn) - Joel Corry Remix
🔹Meghan Trainor, Sidekick - You Don't Know Me - Sidekick Remix
🔹Ava Max, MOTi - Kings & Queens - MOTi Remix
🔹Kelly Clarkson, Eden Prince - I Dare You - Eden Prince Remix
🔹Disco Lines, Cassidi - Love Story
🔹Madison Beer, Jonas Blue - Baby - Jonas Blue Remix
🔹Katy Perry, Oliver Heldens - Daisies - Oliver Heldens Remix

⭐️FOLLOW US ON SPOTIFY @POWERSCULPTFITNESS

#PSFCHICAGO #SPOTIFY #WORKOUTMUSIC #LETSDOTHIS #FITNESS

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Nov 11

Got one of these handy dandy Pilates rings?!? …then try this quick & strong flow! 💪🏻

▪️Squat & squeeze
▪️Plank & squeeze
▪️Push-Ups
▪️Side Plank Crunch
▪️Finish squat squeezes

#psfchicago #pilatesring #pilatescircle #strong #workout #fitspo #fitnessmotivation

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Nov 9

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's and cancer. It's a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis. 🔬

It's also pretty darn tasty 😋

Added it into this chicken nuggets recipe for a little kick of flavor! ⚡️

⭐️INGREDIENTS⭐️

Oats (rolled)
2 tbsps Turmeric
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1 lb Chicken Breast (boneless, cubed)
2 tbsps Avocado Oil (divided)

⭐️DIRECTIONS⭐️

In a food processor blend the rolled oats, turmeric powder, sea salt and black pepper until a flour-like consistency forms.

In a separate bowl, toss the cubed chicken breast in half of the avocado oil until evenly distributed. Pour the oat mixture over the chicken and toss until the chicken is coated.

Warm a skillet over medium heat and add the remaining oil. Add the breaded chicken to the pan and cook for 10 minutes per side. For the final 2 minutes, add a lid and cook until the chicken reaches an internal temperature of 165°F (74°C).

Serve the chicken nuggets with your favorite dipping sauce 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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Nov 8

It's true 🎉 ....you CAN do it! You hear this ALL of the time in @powersculptfitness classes - but really...we aren't lying! 🙏🏻

Believing in yourself is sometimes all that it takes...and if you're aren't quite at 100%, amazing PSF instructors are there to remind you of your awesomeness & of course NEVER to give up 💪🏻

Sometimes just repeating that to yourself - whether you're fighting to hold the last few seconds of a plank or you are trying to figure out how you are going to juggle it all at home, kids, work, etc. - make ⭐️YES. YOU CAN.⭐️ your mantra & let's do this 👊🏻

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

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