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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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May 26

Sign up NOW and let’s do this!!!!

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May 26

Gettin’ ready for that holiday weekend!

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May 26

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➡️ CLICK THE LINK IN OUR BIO FOR ACCESS!

🚨 Secure your package early...prices WILL increase this Sunday! 🚨

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May 25

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May 25

Slayin’ our Tuesday! 🔥 #psfchicago

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May 24

Cardio Express is a KILLER 😰😰😰 #psfchicago

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May 23

Sign up NOW 🙌🏻🙌🏻🙌🏻

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May 23

Mondays are GREAT days at PSF! 🙌🏻 #psfchicago

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May 23

You really can’t! Come be awesome with us…sign up NOW! #psfchicago

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May 25

Need some salad inspo?!?! Check out these 4 Tips for Building the Perfect Mason Jar Salad 🥗

Follow these tips to make the perfect Mason jar salad.

⭐️Layer 1: Salad Dressing
The dressing is the first ingredient you should add to your Mason jar. By placing it on the bottom and putting your vegetables on top, you'll avoid having a soggy salad by mealtime.

⭐️Layer 2: Vegetables
Layer hearty vegetables, such as cucumbers, onions, tomatoes, radishes, peppers, corn, broccoli and edamame-any sturdy ingredients that will hold up well even if they are touching the dressing.

⭐️Layer 3: Protein
Load up on your favorite protein, such as chicken, shrimp, cheese, nuts, chickpeas, hard-boiled egg or tofu. Whatever your choice, keep it fresh by layering it on top.

⭐️Layer 4: Greens
No salad is complete without some crisp salad greens. Try arugula, spinach, mixed greens, kale, romaine or a combination to top off the Mason jar.

⭐️Store in the fridge for up to 3 days. When you're ready to eat, give your Mason jar a shake and pour the ingredients into a bowl-or dig in straight from the jar.

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

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May 20

Looking to switch up your stir-fry? Try this DELISH Sesame Shrimp Stir-Fry with Spinach!

⭐️Ingredients⭐️

🔹2 tablespoons toasted sesame oil
🔹1 tablespoon chili-garlic sauce
🔹1 tablespoon reduced-sodium tamari
🔹1 tablespoon honey
🔹2 teaspoons cornstarch
🔹2 teaspoons grated peeled fresh ginger
🔹1 tablespoon avocado oil or canola oil
🔹1 pound peeled, deveined raw shrimp (21-25 count)
🔹1 bunch scallions, cut into 2-inch pieces
🔹1 (5 ounce) package baby spinach
🔹2 cups cooked brown rice
🔹1 tablespoon sesame seeds

⭐️Directions⭐️

🔹Whisk sesame oil, chili-garlic sauce, tamari, honey, cornstarch and ginger in a small bowl. Set near the stove.

🔹Heat avocado (or canola) oil in a large flat-bottom wok or cast-iron skillet over high heat. Add shrimp and scallions; cook, stirring, until the shrimp turn pink, about 2 minutes. Add spinach and cook until wilted, about 30 seconds. Whisk the sauce and add it to the pan. Cook, stirring constantly, until the sauce thickens, about 1 minute.

🔹Serve the shrimp and vegetables over rice and sprinkled with sesame seeds.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #cleaneating #dinner #stirfry #shrimp #diet

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May 19

I mean who doesn't ❤️ the 80's?!? This workout playlist from the decade of decadence will get you movin'...AND singing along 🎤..
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Follow @powersculptfitness on Spotify for all of our favorite workout mixes 🙌🏻
...
🎶A View to a Kill Duran Duran..
🎶Sweet Dreams (Are Made of This) - Remastered Eurythmics..
🎶Dance Hall Days Wang Chung..
🎶Metro Berlin..
🎶One Thing Leads To Another The Fixx..
🎶Call Me Go Blondie..
🎶Rebel Yell - Remastered Billy Idol..
🎶Whip It DEVO..
🎶Talk Dirty To Me Poison..
🎶Always Something There To Remind Me Naked Eyes..
🎶Push It Salt-N-Pepa..
🎶Cum on Feel the Noize Quiet Riot..
🎶I Ran A Flock Of Seagulls..
🎶(Keep Feeling) Fascination - Remastered The Human League..
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #music #ilovethe80s #workoutmusic #spotify #80s

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May 18

Waffles with a whole wheat twist by @COOKINRD are simply magnificent! Add them into your breakfast rotation...perfect for a Sunday (or any!) morning 🧇

INGREDIENTS
▪️3 cups low-fat buttermilk, room temp
▪️3 large eggs, room temperature
▪️1 teaspoon pure vanilla extract
▪️2 packed tablespoons light brown sugar
▪️6 tablespoons salted butter, melted and cooled
▪️¾ cup all purpose flour
▪️2 ¼ cups whole wheat flour
▪️1 tablespoon baking powder
▪️¾ teaspoon baking soda
▪️¾ teaspoon kosher salt
▪️1 ½ teaspoons ground cinnamon

INSTRUCTIONS
▪️Whisk the buttermilk, egg, vanilla and brown sugar together in a medium bowl. Stir in the butter. Set aside.

▪️Combine the flours, baking powder, baking soda, salt and cinnamon in a separate, large bowl. Add the wet mixture all at once and stir until batter is just combined. A few lumps are cool! Let batter rest 10 minutes.

▪️Preheat your waffle iron. Brush lightly with oil (canola, avocado, grapeseed all work) and fill with batter, following manufacturer’s instructions. Repeat with remaining batter.

▪️Waffles are best served right out of the waffle iron. Otherwise, cool on a wire rack to prevent them from getting soft and soggy.

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May 17

Looking to change up your dinner routine? This 🔹Sweet & Sour Pork with a Sesame Crust🔹is super yummy and only 8 ingredients! Try it TONIGHT! 🙌🏻

⭐️Ingredients⭐️

1 pound thin, boneless pork chops, trimmed
¼ teaspoon salt
¼ teaspoon ground white pepper
½ cup sesame seeds
2 tablespoons peanut oil
3 tablespoons apricot jam
2 tablespoons low-sodium tamari or reduced-sodium soy sauce
Sliced scallions for garnish

⭐️Directions⭐️

Sprinkle pork with salt and white pepper. Place sesame seeds in a shallow dish and dredge the pork in them, pressing to help them adhere.

Heat oil in a large skillet over medium-high heat. Add the pork and cook, turning once, until browned and an instant-read thermometer inserted in the thickest part registers 145 degrees F, 6 to 8 minutes total.

Meanwhile, combine jam and tamari (or soy sauce) in a small saucepan. Bring to a simmer over medium-high heat and cook until darkened and slightly thickened, 2 to 3 minutes. Serve the pork with the sauce, garnished with scallions, if desired.

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

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May 16

Join our crew at @virtualPSF - we are a squad of motivated rockstars who all not only want to succeed...but want others to succeed too! ❤️

Learn more about joining our @virtualpsf crew at: http://virtualpsf.com ⬅️

#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 #mondaymotivation

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May 13

Roasted mushrooms tossed with balsmic, fresh basil and black lentils...yes, please! Try this recipe for Roasted Mushroom Balsamic Lentils from @cookinrd and then head over to her IG to thank her! 🍲

INGREDIENTS

▪️1/2 cup black (beluga) lentils, picked over and rinsed
▪️1 1/2 cups water
▪️1 clove garlic
▪️2 cups mushrooms of your choice
▪️2 tablespoon olive oil
▪️2 tablespoons balsamic vinegar
▪️1/4 teapsoon kosher salt
▪️1/8 teaspoon cracked black pepper
▪️1/2 avocado, thinly sliced
▪️1 cup basil leaves (torn or thinly sliced)

For the balsamic dressing

▪️2 tablespoons balsamic vinegar
▪️1 teaspoon Dijon mustard
▪️2 teaspoons honey
▪️3 tablespoons olive oil

NOTES
▪️Place the lentils, water and garlic clove in a saucepot and bring to a boil. Reduce heat to a simmer, cover partially and cook, 35 to 40 minutes, until lentils are tender. Drain any excess water. Season with 1/8 teaspoon salt during the last 5 minutes of cooking.

▪️Place a large, rimmed baking sheet in the oven on the middle rack and preheat the oven to 425’F.

▪️Quarter large mushrooms and toss with oil, balsamic vinegar and salt and pepper. Carefully remove baking sheet from the oven and spread mushrooms out onto pan. Roast for 15 minutes, stirring once halfway through cooking time.

▪️Meanwhile, make the dressing. Whisk the vinegar, mustard and honey together. Stream in the olive oil, whisking, until combined. Season to taste with salt and pepper.

▪️To serve, portion lentils onto a serving plate, top with mushrooms, drizzle with balsamic vinaigrette. Garnish with sliced avocado and basil.

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May 12

When it comes to working out...MUSIC MATTERS! These hard-rocking tunes will amp up the energy big time! Crank up the volume and LET'S ROCK 🎸🤘🏻

Get this playlist (& ALL of our killer playlists) on our Spotify channel @powerscultpfitness (just search powersculptfitness on Spotify!)

⚡️Journey - Don't Stop Believin'
⚡️Guns N' Roses - Welcome To The Jungle
⚡️Lenny Kravitz - Are You Gonna Go My Way (Laidback Luke Bootleg)
⚡️Bon Jovi - Livin' On A Prayer
⚡️Nirvana - Come As You Are (Evokings Remix)
⚡️Pearl Jam - Go (Remastered)
⚡️ACDC - Highway To Hell ( Remix)
⚡️Metallica - Enter Sandman
⚡️Guns N' Roses - Paradise City
⚡️Nirvana - Smells Like Teen Spirit
⚡️Ram Jam - Black Betty
⚡️Green Day - Basket Case
⚡️Head Like A Hole (DJ FM's Anonymity Paradigm Remix) - NIN (EDM Rave)!
⚡️AC/DC - Thunderstruck

#psfchicago #fitness #workout #exercise #onlinefitness #workoutmusic #spotify #rock #hiphop #workoutmotivation #fitspo #chicagofitness #fitnessmotivation #cardio #killingit #playlist #letsdothis #yass #hardrock #rockmusic #rockout #headbanger

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May 11

Hey 👋🏻 It’s WEEK 2 of our @virtualpsf Sculpt-to-Summer Challenge 🎉 We saw so much effort last week & this week will really test our consistency but they key is to take it one day at a time 🙌🏻 Every single day counts and if you put the effort into it, you WILL achieve your goals 🎯 Remember to stay positive...& to stay the course!

#psfchicago

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