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January Jumpstart Meal Plan: Week 4

Published by virtualpsf on January 20, 2022January 20, 2022

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Categories: Nutrition

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Jan 26

Happy Birthday @cookinrd 🎂🥊👩🏻‍🍳 #psfchicago

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Jan 23

Believe and you WILL achieve! Sign up now for an awesome PSF sweat session 💦 #psfchicago #mondaymotivation

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Jan 21

Thumbs up if you’re crushin’ your PSF workouts 👍🏻👍🏻👍🏻👍🏻👍🏻 #psfchicago

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Jan 18

We are completely CRUSHING our New Year’s goals - it’s so awesome!!!! 🙌🏻 #joinus #psfchicago

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Jan 17

Is there anything better than a killer Cardio Express full of kickbox, circuits & drills with the most motivated crew you’ll EVER find?!? 🤔 #theanswerisno #dontbejealousbeinspired #psfchicago

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Jan 17

Make the commitment 💪🏻 #psfchicago #mondaymotivation

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Jan 15

Sign up for a killer Sunday SWEAT session! #psfchicago

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Jan 11

Go out there and CRUSH #humpday 💪🏻 #psfchicago

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Jan 10

Focus is essential 🙏🏻 #psfchicago

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Jan 26

People tend to approach New Year’s resolutions from a place of deprivation, restriction and punishment. 🙅🏼‍♀️ When you begin a short-lived regimen of difficult-to-maintain dieting you aren't creating lasting habits and as a result, setting yourself up for failure. 🙇🏼‍♀️

Pay attention to what foods make you feel energized ⚡️ and healthy, and not ridden with anxiety, is the key to still "living" while striving towards a healthier lifestyle. 🙌🏻

Stop the punishment of deprivation and discipline mode, but align your energy and action towards a supportive intention that will create lasting results. 💥

Remember that your goals shouldn’t be agonizingly uncomfortable, but exactly the way you want this part of your life to look and feel like! 🙏🏻

#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 #rockyourresolution #resolution #newyears

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Jan 25

Grab a set of 10lb dumbbells and get those arms SCULPTED 💪🏻 The key is continuous, challenging movement! …& that’s why @powersculptfitness & @virtualpsf classes are so AMAZING…I’m not going to LET you stop! 🤝🏻
Add variations to your bicep routine by changing angles, adding in squats/lunges and combination moves. Start off with 8-15 reps of each then start going to fatigue….if your form is tight it won’t take that long to FEEL THE BURN 🔥😽 #psfchicago #armworkout #fitness #workoutmotivation #workoutwednesday #fitspo

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Jan 23

You really CAN do more than you think 💪🏻 We believe in you! Stick to those workouts and clean eating...because hey - IT’S MONDAY - & nothing beats a little #mondaymotivation 🙌🏻

#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 #rockyourresolution #resolution #newyears

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Jan 20

Need an easy lunch that is LOW CALORIE & LOW SUGAR? Same here! Try these super simple lettuce wraps that are creamy and super tasty! 🌯

💥Tuna Salad Lettuce Wraps💥

⚡️INGREDIENTS⚡️

1 Avocado
2 tbsps Lime Juice
1/4 tsp Sea Salt
1 can Tuna (flaked)
2 stalks Green Onion (sliced)
1/8 Cucumber (deseeded and finely chopped)
4 leaves Romaine

⚡️DIRECTIONS⚡️

In a mixing bowl mash the avocado together with lime juice and salt. Stir in the tuna until well combined.

Fold in the green onion and cucumber. Season with additional salt and lime if needed. Divide the tuna salad between the romaine leaves and enjoy!

⚡️NUTRITION⚡️

Calories 252
Carbohydrates 13g
Fiber 8g
Sugar 2g
Fat 16g
Saturated Fat 2g
Protein 19g

Recipe is for 2 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #lettucewrap #strong #rockyourresolution #resolution #newyears

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Jan 19

GET. OUT. OF. YOUR. OWN. WAY. ➡️

Just setting an intention isn’t enough if deep down you don’t think you can accomplish it in the first place. ⚡️ Perhaps the biggest misconception is that a good intention can overcome lifelong habits of thought and behavior. ⚡️ Positive change comes not from pushing through with determination and perseverance, but rather through GETTING OUT OF YOUR OWN WAY. ⚡️ Clear up those negative thought patterns! ⚡️

So how can you get out of your own way? 🤔

Positive, internal ‘self-talk’ drives positive behavior, and that the opposite is true for negative self-talk. 💥 Replace negative thoughts with positive ones. 💥 Negative thoughts are rarely accurate and only serve to sabotage us. 💥 Embrace positive thoughts or “fake it ‘til ya make it”! 💁🏼‍♀️

#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 #rockyourresolution #resolution #newyears

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Jan 18

This LOW CALORIE & LOW SUGAR recipe is proof that a big quantity of food can still be good for you! 🎉 Fresh and delicious...try it for lunch or dinner this week!

💥Roasted Cauliflower Burrito Bowl💥

⚡️INGREDIENTS⚡️

1 head Cauliflower (cut into florets)
1/2 tsp Cumin
1 tsp Chili Powder (divided)
1 tsp Smoked Paprika (divided)
1/4 tsp Sea Salt (divided)
1 1/2 cups Black Beans (cooked)
1/2 cup Water
1 Avocado
1 Garlic (clove, minced)
1 tsp Lime Juice
1/4 cup Cilantro (finely chopped, optional)

⚡️DIRECTIONS⚡️

Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. Toss the cauliflower with the cumin, half the chili powder, half the smoked paprika and half the sea salt. Place in the oven and cook for 25 minutes, flipping halfway through.

While the cauliflower is baking, add the beans to a small pot along with the water, the remaining chili powder, the remaining smoked paprika and remaining sea salt. Bring to a simmer over medium-low heat, mashing the beans with the back of a spoon. Cook for about 8 to 10 minutes, until the mixture has thickened. Remove from heat.

In a small bowl, add the avocado, garlic and lime juice and mash to make guacamole.

Divide the cauliflower into bowls and top with the mashed beans and avocado. Sprinkle the cilantro on top, if using. Serve and enjoy!

⚡️NUTRITION⚡️

Calories 208
Carbohydrates 28g
Fiber 12g
Sugar 3g
Fat 8g
Saturated Fat 1g
Protein 10g

Recipe is for 4 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #meatballs #strong #rockyourresolution #resolution #newyears

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Jan 17

Big goals are overwhelming, so sit down and consider the ridiculously easy mini-steps that you can take! Make sure they’re reasonable and attainable - you'll feel awesome conquering the smaller tasks along the way!

#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 #rockyourresolution #resolution #newyears

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Jan 16

It’s easy to put off your workout, but you will feel so much better if you do SOMETHING! If a full on high intensity workout is not in the cards today, get moving anyway you can! 💪🏻 There is a huge benefit to movement every day, make it a priority, and make it a habit!#psfchicago

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Jan 15

Who says pizza isn't allowed? Check out this anti-cauliflower chickpea version! Tell us what you think

💥Chickpea Flatbread Pizza💥

⚡️INGREDIENTS⚡️

1 cup Chickpea Flour
1 cup Water
1 1/2 tbsps Avocado Oil (divided)
1/4 tsp Sea Salt
1/3 cup Tomato Sauce
1/4 tsp Oregano
1/8 tsp Garlic Powder
1/8 tsp Red Pepper Flakes
6 ozs Mozzarella Cheese (shredded)
2 tbsps Basil Leaves (finely chopped)

⚡️DIRECTIONS⚡️

In a mixing bowl whisk the chickpea flour, water, two-thirds of the oil and salt together until smooth. Let the batter sit for 1 hour at room temperature.

About 10 minutes before the batter is done resting preheat the oven to 450ºF (232ºC) and place a 10-inch cast-iron pan inside the warming oven.

Remove the pan from the oven and turn the broiler to high. Add the remaining oil to the pan and swirl to coat. Pour the batter into the pan and place it under the broiler for 5 to 7 minutes until the edges have browned and the top of the flatbread is firm. Remove from the oven.

Reduce the oven temperature to 350ºF (176ºC).

Carefully remove the chickpea flatbread from the pan and transfer to a baking sheet. Top it with tomato sauce, spices and shredded cheese. Return to the oven and bake for 10 to 12 minutes until the cheese is bubbly and browned. Top with basil.

Slice and serve immediately. Enjoy!

⚡️NUTRITION⚡️

Calories 537
Carbohydrates 39g
Fiber 11g
Sugar 7g
Fat 30g
Saturated Fat 12g
Protein 28g

Recipe is for 2 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #strong #rockyourresolution #resolution #newyears

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