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January Jumpstart Meal Plan: Week 1

Published by virtualpsf on December 29, 2021December 29, 2021

WEEK 1 GROCERY LIST

CLICK HERE FOR THE WEEK 1 RECIPES

Categories: Nutrition

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Fri YAY! #psfchicago

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Came to SLAY! 🔥 #psfchicago

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Sep 26

We ❤️ sandwiches!

Especially when they’re loaded with allllllll the veggies 🍅 🥬🥒🫑!!!

Here are some veggie-licious versions we’re loving right now:

1️⃣ Sliced cucumbers and ripe tomato with sprouts, and green leaf lettuce on sourdough smeared with Boursin cheese.
2️⃣ Whole wheat lavash topped with hummus, kalamata olives, roasted red peppers, feta cheese and cucumbers.
3️⃣ Ciabatta roll swiped with basil pesto and topped with fresh mozzarella, sliced tomatoes, basil and a splash of balsamic vinegar and a sprinkle of sea salt.
4️⃣ A crusty baguette topped with thinly sliced peaches, lots of arugula, goat cheese and a dash of raspberry (or other fruit-forward) vinegar.
5️⃣ Sliced sourdough topped with refried black beans, pico de gallo, shredded lettuce, avocado and queso fresco.

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Sep 22

Add this CLUB READY FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Losing It - Radio Edit FISHER
🎵Intoxicated - Radio Edit Martin Solveig
🎵TURN OFF THE LIGHTS Dog Blood
🎵Flakka Flakka Will Sparks
🎵Body On My Loud Luxury
🎵Sweet Dreams - Andrey Keyton & Sharapov Radio Mix Lika Morgan
🎵Boy Oh Boy Good Times Ahead
🎵Say Something - Zac Samuel Remix Karen Harding
🎵Light It Up - Remix Major Lazer
🎵Rise Jonas Blue
🎵No Money Galantis
🎵Feelin' Myself will.i.am
🎵Bang It To The Curb Far East Movement
🎵Can't Hold Us - feat. Ray Dalton Macklemore & Ryan Lewis

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #spotify

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Sep 21

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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Sep 19

Every day is a new chance to get BETTER! 💪🏻

Make a healthy choice today - workout, eat a clean meal, go to bed early - pick 1 thing that is ACHIEVABLE! 🏆

You don't need to get overwhelmed, just push yourself towards 1 awesome habit & chip away towards your ultimate GOALS! 🙌🏻

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #mondaymotivation #psfchicago #run #indoorcycling

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Sep 19

Is coffee ☕️ part of your morning routine?

We love our cup of pure joy 🤩 too and luckily, it comes with some health benefits!

Research points to the caffeine in coffee for improvement in our mood, memory and cognitive function. And all of those antioxidants it contains help keep our cells healthy, protecting us from illness and disease.

But remember, too much of a good thing isn’t good. Stick to one or two (8-ounce) cups a day to keep dehydration and jittery behavior at bay. And keep it simple; skip all of the sugar and cream and instead, pick a milk or plain, plant-based milk and sweeten with warm spices such as cinnamon, nutmeg and turmeric.

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Sep 19

What do we stock in our fall 🍁 pantry?

So glad you asked! 😉 Check out our favorites below and let us know, what do YOU plan on keeping on your shelves this fall?

OUR FALL 🎃 FAVORITES:
1️⃣ Canned pumpkin - of course! We love this staple to mix into pancake or waffle batter. It’s delicious swirled into smoothies and yogurt too! Loaded with Vitamin A, an antioxidant that promotes 👁 health!
2️⃣ Wheatberries - the delicious wheat kernal is earthy and fun to eat! It pairs well with all of the fall produce in side dishes and salads. It’s packed with fiber, so it’s super-satisfying too!
3️⃣ Red lentils - the versatile lentil! You can blend them and turn them into a delicious dip or soup! They’re also great as a topping for salads. A perfect plant protein!
4️⃣ Stock/broth - it’s soup season! Woo hoo! Most good soups are made with stock or broth, that’s why they’re a staple. Be sure to buy low-sodium to keep salt in check.
5️⃣ Canned artichoke hearts - mmmm, these guys are so versatile and delicious! Toss them with pasta, use as a topping for pizza or make a yummy dip with spinach and Neufchâtel cheese!

YOUR TURN!

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Sep 15

Add this 80'S VS 90'S FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Billie Jean Michael Jackson
🎵Bye Bye Bye *NSYNC
🎵Back In Black AC/DC
🎵I Want It That Way Backstreet Boys
🎵Sweet Dreams (Are Made of This) - Remastered Eurythmics
🎵Jumpin', Jumpin' Destiny's Child
🎵Wake Me up Before You Go-Go Wham!
🎵Boom, Boom, Boom, Boom!! Vengaboys
🎵I Wanna Dance with Somebody (Who Loves Me) Whitney Houston
🎵Wannabe Spice Girls
🎵Material Girl Madonna
🎵No Scrubs TLC
🎵Don't Stop Believin' Journey
🎵Baby Got Back Sir Mix-A-Lot

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #run

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Sep 14

Flip your mindset 🙃 about your fitness routine! The beginning of your workout schedule can either be daunting or a fresh start 🙌🏻 Choose to think 🌟POSITIVIELY🌟 & embrace today by:

1️⃣ Setting some simple goals for the week

2️⃣ Prepping and scheduling (that’d be meals & workouts...oh & kids, work & LIFE too 😆)

3️⃣ Taking a deep breath & giving yourself a good dose of positive self-talk because YOU GOT THIS 💃🏼

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #healthy #fitforfall #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #run #indoorcycling

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Sep 14

Check out this quick #wednesdayworkout shoulder burn set! #psfchicago

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