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Protected: January Jumpstart Meal Plan: Week 4

Published by virtualpsf on January 24, 2021January 24, 2021

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Categories: Nutrition

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powersculptfitness

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Sep 18

Let’s slay Saturday 🙌🏻 #psfchicago

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Sep 18

On fire today 🔥 #psfchicago

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Sep 17

Oh yes! Sculpted in September for sure 🍁 💪🏻 Keep it goin’!!!! 🙌🏻 #psfchicago

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Sep 17

You are killin’ it…let’s keep up that energy! 🙌🏻 #psfchicago

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Sep 16

Friday…ohhhhh yeahhhhh 🙌🏻 #psfchicago

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Sep 16

We’ll be over here…crushing goals 🎯 #psfchicago

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Sep 16

Intensity level 10 🔥 #psfchicago

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Sep 16

Are you on the list 📝🤔 #psfchicago

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Sep 16

Crunch it 💫 #psfchicago

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psfbeyondthestudio

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Sep 17

⚡️INGREDIENTS⚡️

1 tbsp Avocado Oil
2 Garlic (clove, minced)
1 tbsp Arrowroot Powder
1 1/2 cups Unsweetened Almond Milk
1/2 cup Sun-Dried Tomatoes (drained)
1 tbsp Nutritional Yeast
1/2 tsp Sea Salt
1 tbsp Lemon Juice
8 ozs Chickpea Pasta
1 cup Asparagus (trimmed, cut into bite-sized pieces)
1/4 cup Parsley (chopped)
1/2 tsp Chili Flakes (optional)

⚡️DIRECTIONS⚡️

1. Heat avocado oil in a pan over medium-low heat and add garlic. Cook for 1 minute. Add the arrowroot powder and cook for another minute. Then add the almond milk and stir to combine. Stir until the milk has thickened.

2. Pour the almond milk mixture into a blender along with the sun dried tomatoes, nutritional yeast, sea salt and lemon juice. Blend until smooth and creamy. Add more water to thin if needed. Set aside.

3. Meanwhile, cook the pasta according to package directions. Drain and add the pasta back to the pot.

4. In a pan over medium heat, add the asparagus and sauté until cooked through, about 5 to 7 minutes. Once cooked through, add the asparagus in with the pasta. Mix in the sun dried tomato sauce. Divide onto plates and top with parsley and chili flakes, if using. Serve and enjoy!

#psfchicago #fitforfall #fitness #workout #exercise #fitchicago #healthyliving #workoutmotivation #cleaneating #fitnessmotivation #killingit #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #hiit #indoorcycling #nutrition

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Sep 14

These Low-Carb Chicken Burrito Bowls come together in just about 30 minutes, for a fast and easy dinner. Instead of using rice, these bowls are made with cauliflower “rice”, which is a low-carb alternative that is easy to prepare in the Instant Pot. No food processor necessary!

⚡️INGREDIENTS⚡️

1 cup prepared salsa
1 pound boneless chicken breasts
1/2 teaspoon ground cumin
Salt and pepper
1/2 head cauliflower , cut into florets (about 10 ounces)
TOPPING IDEAS
shredded lettuce
chopped tomatoes
green onions
shredded cheese
black beans

⚡️INSTRUCTIONS⚡️

1. Pour the salsa into the bottom of the Instant Pot and place the chicken breasts on top. Sprinkle a 1/2 teaspoon of cumin, plus salt and pepper over the top, but do not stir.

2. Place a 2.5-inch trivet over the chicken, then put an oven-safe bowl that is 7-inches in diameter on top of that. Pour the cauliflower florets into the bowl.

3. Secure the lid to the Instant Pot the move the steam release valve to Sealing. Select Manual or Pressure Cook (the button varies by model) to cook on high pressure for 4 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes before moving the steam release valve to Venting. (The screen will read LO:10 when the pressure has released for 10 minutes.) When the floating valve drops, to signal that the pressure has been released, you can safely remove the lid.

4. Use oven mitts to remove the bowl of cooked cauliflower and the trivet, then use tongs to transfer the cooked chicken to a cutting board to rest for a few minutes. Use a potato masher to break up the cooked cauliflower into rice-like pieces. (You may want to pour the cauliflower into a larger bowl for easier mashing.) It doesn't have to be perfect-- this is a "rustic" style cauliflower rice. Season the rice to taste with a little salt and pepper.

5. Use two forks to shred the chicken on the cutting board, then transfer it back to the salsa in the Instant Pot and give it a stir to coat well. To serve the bowls, place some of the cauliflower "rice" in a bowl, top with some of the shredded chicken & salsa mixture, and other toppings like lettuce, tomatoes, green onions, and avocado.

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Sep 14

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 #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #run #indoorcycling

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Sep 10

⚡️INGREDIENTS⚡️

1/3 Banana (mashed)
2/3 Egg
1 1/3 tbsps Maple Syrup
2 2/3 tbsps Unsweetened Almond Milk
2 2/3 tbsps Oat Flour
2/3 cup Oats (rolled)
1 1/3 tbsps Vanilla Protein Powder
1/3 tsp Baking Powder
1/3 tsp Cinnamon
1/16 tsp Sea Salt
1 tsp Coconut Oil (melted)
1/2 cup Frozen Berries (thawed)

⚡️DIRECTIONS⚡️

1. Preheat the oven to 350F (177ºC). Line a muffin tin with liners.

2. Add mashed banana, eggs, maple syrup and almond milk to a medium-sized bowl. Mix well.

3. In a large bowl, whisk the oat flour, rolled oats, protein powder, baking powder, cinnamon and sea salt. Combine the wet ingredients into the dry then add the melted coconut oil. Mix again until combined.

4. Fold the thawed berries into the mixture. Once combined, scoop into the muffin tin and bake for 18 to 20 minutes. Remove, let cool and enjoy!

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Sep 9

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 #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #indoorcycling #spotify

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Sep 7

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.

Follow @cookinrd for more tips and recipes!

psfbeyondthestudio

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Sep 3

⚡️INGREDIENTS⚡️

1/2 Banana
2 1/8 tbsps Unsweetened Almond Milk
1/2 cup Almond Flour
3/4 Egg
1/2 tsp Baking Powder

⚡️DIRECTIONS⚡️

1. Preheat oven to 350ºF (177ºC). Prepare silicone mini muffin cups on a tray, or use a mini silicone muffin tray.

2. In a mixing bowl, mash the bananas with a fork and combine with the remaining ingredients. Pour the batter into the cups and bake for 20 to 25 minutes or until a toothpick comes out clean.

3. Remove from oven and let cool. Enjoy!

#psfchicago #fitforfall #fitness #workout #exercise #fitchicago #healthyliving #workoutmotivation #cleaneating #fitnessmotivation #killingit #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #hiit #indoorcycling #nutrition

psfbeyondthestudio

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Sep 2

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 #psfchicago #run #indoorcycling #spotify

psfbeyondthestudio

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Aug 31

🎶 “When I dip, you dip, we dip…” 🎵

Okay, so maybe the classic 😆 song by Freak Nasty, wasn’t about “food,” but dips are something WE can definitely sing about!

Dips are fun for dipping, sure. But we love 💕 to use them in other ways too. Here are some ideas for how to use that hummus, tzatziki, salsa, guac, etc:

1️⃣ Salad dressing - No more ranch in the fridge? No problem! Use your dip instead! For thicker dips such as hummus, thin with a little water first to make it pourable.
2️⃣ Sandwich spread - Mustard is cool, but why not switch things up? Try tzatziki in your next veggie wrap or salsa on your turkey sandwich!
3️⃣ Marinade - Just like dressing, thin a bit with water, oil or acid and use as a marinade for veggies, chicken, shrimp and beef!

Follow @cookinrd for more tips and recipes 👩🏻‍🍳

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