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Substitutes for Gliders!

Published by virtualpsf on November 21, 2018November 21, 2018

Categories: Equipment

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Dumbbell Substitutes!

No weights? No problem! We have some ideas for you!

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psfbeyondthestudio

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Aug 10

I love a good platform workout 💪🏻 Some of my favorite exercises:
▪️Step Ups
▪️Reverse Lunges
▪️Jump On/Off
▪️Push-Ups
▪️Seated Tuck Ins
▪️Squat over the Top

Don’t have a platform? You can do these off of any safe,elevated surface! 💡

#psfchicago #wednesdayworkout #hiitworkout #legday #fitspo #workoutmotivation #cardio #fitness

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Jul 29

Summer is in FULL SWING 🌝 Get into your workout & stay consistent with this bangin' mix! 🙌🏻 Follow us on Spotify search: powersculptfitness) for this playlist & so many others!

🎵THE SCOTTS, Travis Scott, Kid Cudi - THE SCOTTS
🎵Trevor Daniel, blackbear - Falling (blackbear Remix)
🎵Marshmello, Halsey - Be Kind (with Halsey)
🎵David Guetta - Wild One Two (feat. Nicky Romero and Sia)🎵VLady Gaga, 🎵Ariana Grande - Rain On Me (with Ariana Grande)
🎵Conkarah, Shaggy, DJ Fle - Banana (feat. Shaggy) - DJ FLe - Minisiren Remix
🎵DaBaby, Lil Baby, Moneybagg Yo - TOES (feat. Lil Baby & Moneybagg Yo)
🎵Sam Feldt, RANI, GATTÜSO - Post Malone (feat. RANI) - GATTÜSO Remix
🎵Wiz Khalifa - Still Wiz
🎵Migos, Nicki Minaj, Cardi B - MotorSport
🎵Disclosure, Sam Smith, Tesfa Williams - Latch - T. Williams Club Remix
🎵K CAMP, T-Pain - Lottery (Renegade) - T-Pain Remix
🎵Megan Thee Stallion, Beyoncé - Savage Remix (feat. Beyoncé)
🎵Migos - Racks 2 Skinny
🎵Meghan Trainor, Nicki Minaj, Zookëper - Nice to Meet Ya (feat. Nicki Minaj) - Zookëper Remix
🎵Big Boi, Killer Mike, Jeezy - Kill Jill (feat. Killer Mike & Jeezy)
🎵Billie Eilish - bury a friend

#psfchicago #spotify #workoutmusic #fitspo #fitnessmotivation #workoutmotivation #cardio #playlist #workoutplaylist #fitchicago

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Jul 26

Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and help you lose weight. Here are 4 healthy snacks that keep the calories down and the protein and fiber up!

⭐️ Power berry smoothie
This healthy snack recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!

Ingredients: Frozen mixed berries (strawberries, blueberries, raspberries, and blackberries), water, plain yogurt, honey, unsweetened soy protein powder.

⭐️ Edamame
One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

Simply toss the bean with a bit of salt, pepper, and olive oil, then bake in the oven for about an hour. The final product is a tasty, crunchy way to enjoy this healthy food, perfect for when those potato chip cravings strike! And at only 130 calories a serving, it's prime for snack time.

⭐️ Chicken pita sandwich (half)
There's no reason you can't have smaller portions of "real" food as snacks. Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Ingredients: Baby spinach, cooked skinless, boneless chicken, sliced red bell pepper, low-fat Italian vinaigrette, whole-grain pita.

⭐️ Canned tuna on whole-wheat crackers
If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat cracker—complete with 3 grams of fiber and 20 grams of protein.

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Jul 26

Make it a PART of your LIFE & you’ll become more healthy & fit - ready to conquer EVERY day! #psfchicago

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Jul 26

Turn your zucchini into noodles (or even easier, use packaged Zoodles!) and toss with fresh basil pesto. A fresh and healthy meal in minutes!

⭐️ INGREDIENTS ⭐️

4 small zucchini ends trimmed (or Zoodles)
2 cups packed fresh basil leaves
2 cloves garlic
1/3 cup extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 cup freshly grated Parmesan cheese
Kosher salt and freshly ground black pepper to taste
Cherry or grape tomatoes optional

⭐️ DIRECTIONS ⭐️

Use a julienne peeler or mandoline to slice the zucchini into noodles (or use packaged Zoodles). Set aside.

Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula. Add the lemon juice and Parmesan cheese.

Pulse until blended. Season with salt and pepper.

Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled.

Note-if you want to cook the zucchini noodles, you can. Just add the zucchini pesto noodles to a skillet and sauté them up over medium heat. It only takes a few minutes

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

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Jul 22

Shrimp tacos sound like a good idea 💥 This recipe sounds delish...who will try it and report back?!?!?

⭐️INGREDIENTS⭐️

Garlic Cilantro Lime Sauce:
1/4 cup oil
1/4 cup water
1/2 cup chopped green onions
1/2 cup cilantro leaves
2 cloves garlic
1/2 teaspoon salt
juice of 2 limes
1/2 cup sour cream or full-fat Greek yogurt

Shrimp Taco Spice Mix:
2 teaspoons each chili powder and cumin
1/2 teaspoon each onion powder and garlic powder
1/4 teaspoon cayenne pepper (more or less to taste)
1 teaspoon coarse sea salt
stuff for the shrimp tacos:
1 lb. shrimp, peeled and deveined, tails removed
2–3 cups shredded green cabbage
8 small tortillas (corn or flour)
avocados, Cotija cheese, and lime wedges for serving

⭐️DIRECTIONS⭐️

Sauce: Pulse all the sauce ingredients in a food processor or blender until mostly smooth.

Slaw: Toss some of the sauce (not all) with the cabbage. We’ll use the leftover sauce to top the tacos.

Shrimp: Pat the shrimp dry with paper towels. Toss the shrimp in a small bowl with the spice mix to get it coated. Heat a drizzle of oil a large skillet over medium high heat. Add the shrimp to the hot pan and sauté for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.

Assembly: For the prettiest and easiest-to-eat assembly, go in this order: smashed avocado, slaw, and shrimp. Finish with Cotjia cheese, lime wedges, and extra sauce.

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Jul 22

Grab a green tube and get to work! Just a few quick simple moves and you can get a total body blast that can be your standalone workout…or add it to some bonus cardio for more intensity. Squats, bicep curls, squat curl combo, shoulder press plus some squat pops will rev up your heart rate and serve as a total body tightened! 🙌🏻

#psfchicago #fistpo #workout #fullbodyworkout #resistancebands #fitnessmotivation

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Jul 21

Let's take a quick trip through the decades 🎶 From the 1950's through today, we've got an eclectic mix of hits to re-energize your workout...or just your day 🙌🏻

Follow us on Spotify for this playlist and MANY others - simply search "powersculptfitness" 💥

⭐️Roy Orbison - Oh, Pretty Woman
⭐️Big Brother & The Holding Company, Janis Joplin - Piece of My Heart
⭐️Bee Gees - Stayin' Alive - Remastered Version
⭐️Michael Jackson - P.Y.T. (Pretty Young Thing)
⭐️Aerosmith - Walk This Way
⭐️a-ha - Take on Me
⭐️Wham! - Wake Me up Before You Go-Go
⭐️Eurythmics, Annie Lennox, Dave Stewart - Sweet Dreams (Are Made of This) - Remastered
⭐️Britney Spears - Till the World Ends
⭐️Fall Out Boy - Sugar, We're Goin Down
⭐️Gwen Stefani - Hollaback Girl
⭐️Calvin Harris, Dua Lipa - One Kiss (with Dua Lipa)
⭐️Kesha - We R Who We R
⭐️P!nk - Raise Your Glass
⭐️Dua Lipa - Don't Start Now
⭐️Drake - Toosie Slide
⭐️The Weeknd - Blinding Lights
⭐️Lady Gaga, Ariana Grande - Rain On Me (with Ariana Grande)

#psfchicago #spotify #workoutmusic #fitspo #fitnessmotivation #workoutmotivation #cardio #playlist #workoutplaylist #fitchicago

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Jul 19

Sheet Pan Chicken Fajitas have quickly become a regular in my house! These easy fajitas are full of Mexican flavor and they are so simple and to throw together...plus, clean up couldn’t be easier! They’re sure to be a weekly addition to your dinner rotation! 🙌🏻

⭐️Ingredients⭐️

Spices (chili powder, ancho chili powder, cumin, paprika, coriander, S&P)
Chicken breasts
Veggies (bell peppers, onion, garlic, cilantro)
Olive oil
Lime
Flour tortillas

⭐️Directions⭐️

You don’t even need a mixing bowl here, I’m telling you you’ll love these sheet pan fajitas! Here are the simple steps:

Place the chicken and veggies on rimmed baking sheet.

Sprinkle over homemade fajita seasoning.

Drizzle with olive oil and toss well.

Bake until chicken is cooked through, tossing once halfway through.

Serve in warmed tortillas.

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

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