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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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Nutrition

Recipe Roundup!

This Hummus & Greek Salad is YUM-MY! Tomatoes, cucumber, red onion and feta top arugula come together in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy Read more…

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Protected: Sculpt-to-Spring: MEAL PLAN

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powersculptfitness

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Apr 10

Perfect outdoor sprinting weather 😉 #psfchicago

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Apr 10

Sweat it out on a Saturday! ⚡️⚡️⚡️

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Apr 10

Nothing quite like some ⚡️studio energy⚡️ Join is tomorrow - sign-up NOW! 🙌🏻 #psfchicago

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Apr 9

Friday workouts...ALWAYS a good idea 🙌🏻 #psfchicago

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Apr 8

#tbt to 2️⃣0️⃣1️⃣5️⃣ with our Dave PSF #fitfam
<original caption> “A great way to spend 'spring break'....at PSF sculpting with family! Dan, Kate & Deb had a great Easter morning cycle! ・・・Family Easter Sculpt!” #psfchicago

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Apr 8

April showers ☔️ bring AWESOME WORKOUTS! Get to the studio & get SCULPTED! #psfchicago

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Apr 7

Thursday will be on 🔥 Hope you don’t miss out! #psfchicago

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Apr 7

It’s time to get yourself back to 💯 Get signed up for classes! #psfchicago

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Apr 7

Get on the list for tomorrow IN-STUDIO! 🙌🏻 #psfchicago

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psfbeyondthestudio

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Apr 9

Why don't you have a sandwich 🥪 AND a salad 🥗?
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I love salad, but I also ❤️ an awesome sandwich! Especially when I need to re-fuel after an amazing PSF workout 🤸🏼‍♀️! These Greek Salad Pitas are super duper easy to make. Literally a Greek Salad in a pita! You'll be getting a healthy dose of vegetables, whole grains and protein. Recovery food at it's finest!
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Grab the full recipe on sarahaasrdn.com. And tell us, what's your favorite salad/sandwich combo? 👩🏻‍🍳 @cookinrd
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#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #recipe #salad #Greeksalad #sandwich

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Apr 8

🚨WARNING🚨 Explicit lyrics 🙊 but oh so amazingly hard core 💪🏻 So if you can handle it, put in those airpods and get jacked up on adrenaline ⚡️
...
🎶City on Lockdown - Yellow Claw
🎶m.A.A.d city - Kendrick Lamar
🎶Prison Riot - Flosstradamus
🎶What U Gon' Do (feat. Lil Scrappy) - Lil Jon & The East Side Boyz
🎶FRL feat. J. Goods and Rumuzik - Crizzly
🎶Pop That - French Montana
🎶I Love It (& Lil Pump) - Kanye West
🎶Back That Azz Up - Juvenile
🎶Flawless Remix - Beyoncé
🎶Big Rings - Drake
🎶Kill It 4 The Kids (feat. AWOLNATION & R.City) - Kill The Noise
🎶Mo Bounce - Iggy Azalea
🎶REDLIGHT - NGHTMRE
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#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #nghtmare #drakew #kanye #yellowclaw #explicitlyrics #workoutmusic

psfbeyondthestudio

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Apr 6

Use frozen, skinless wild salmon fillets for a cheap and filling lunch on the go. This low-calorie, healthy dish couldn't be easier to whip up!

*INGREDIENTS*

2/3 cup wholewheat penne
1 tbsp rapeseed oil
1 large red pepper , roughly chopped
2 frozen, skinless wild salmon fillets (about 4.25 oz each)
1 lemon , zested and juiced
2 garlic cloves , finely grated
1 shallot , very finely chopped
2 tbsp capers
6 pitted Kalamata olives , sliced
1 tsp extra virgin olive oil
2 handfuls rocket

*DIRECTIONS*

STEP 1
Cook the pasta following pack instructions. Meanwhile, heat the rapeseed oil in a frying pan, add the pepper, cover and leave for about 5 mins until it softens and starts to char a little. Stir, then push the pepper to one side and add the salmon. Cover and fry for 8-10 mins until just cooked.

STEP 2
Meanwhile, mix the lemon zest and juice in a large bowl with the garlic, shallot, capers and olives.

STEP 3
Add the cooked pepper and salmon to the bowl. Drain the pasta and add it too, with black pepper and the olive oil. Toss everything together, flaking the salmon as you do so. If eating now, toss through the rocket; if packing a lunch, leave to cool, then put in a container with the rocket on top and mix through just before eating.

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

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Apr 5

The day will pass with or without you making the most of it...so make a goal, stick to it and OWN today! You've got this!

#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

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Apr 4

We hope that you have a HAPPY & HEALTHY Easter! ...but don't forget your workout! 🐣

#Easter #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

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Apr 2

Nutrition Nibble from @cookinrd 👩🏻‍🍳 I'm a "yes" person when it comes to food! Even sweet treats!
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Listening to your body and enjoying the occasional sweet treat is all good in my book. I love baking and it's fun to sometimes add a nourishing twist. Whether baking for vegan friends, accommodating an egg or dairy allergy, or simply lightening up a favorite recipe - below are a few swaps you can make to add a nutritious touch your favorite treats.
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1. Replace eggs by making a flax egg! Sub 1 Tbsp finely ground flaxseed mixed with 3 tbsp water for 1 egg. Or use 1/2 mashed banana for 1 egg.
2. Replace butter with plant oils like extra virgin olive oil or avocado oil.
3. Swap low-fat milk for a non-dairy milk. Oat milk and almond milk are good choices, opt for unsweetened and unflavored.
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#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy

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Apr 1

I mean who DOESN'T ❤️ the 90's?!?! These high-energy songs from the "decade that connected us" 🤷🏼‍♀️ are just what you need for a nostalgic workout 🙌🏻
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🎶Show Me Love - Radio Edit - Steve Angello ..
🎶Right Here, Right Now - CamelPhat Radio Edit - Fatboy Slim ..
🎶...Baby One More Time - Boy Wunder Radio Mix - Britney Spears..
🎶Sandstorm - Radio Edit - Darude ..
🎶Jenny from the Block - Track Masters Remix - Jennifer Lopez ..
🎶Don't Call Me Baby - Madison Avenue ..
🎶Genie In A Bottle - Flavio vs. Mad Boris Mix - Christina Aguilera ..
🎶I Like to Move It - '93 Radio Edit - Reel 2 Real ..
🎶Barbie Girl - Aqua ..
🎶Pump Up the Jam - Technotronic ..
🎶Jumpin', Jumpin' - Destiny's Child ..
🎶The Rhythm of the Night - Corona ..
🎶Miami - Will Smith
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#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #xtina #jlo #barbiegirl #britneyspears #90s #workoutmusic

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Mar 30

Snacking should always be yummy. And nourishing. We love snack bites. No even required!

Trail Mix Snack Bites
Recipe by: Sara Haas, RDN @cookinrd 👩🏻‍🍳

Servings: 8
Serving Size: 2 bites

Ingredients
1 1/4 cups rolled oats
2 tablespoons ground flaxseed
1/2 cup nut or seed butter (choose natural)
1/4 cup agave, honey or maple syrup
1/4 teaspoon kosher salt
1/4 cup finely chopped unsweetened raisins (or other dried fruit)
1/4 cup roughly chopped peanuts (or any other nut)
1/2 tsp ground cinnamon
2 Tbsps mini chocolate chips (can omit)

Instructions
Place everything in a large bowl and stir to combine. Dough should be slightly sticky and hold together when squeezed. Cover and refrigerate for 30 minutes. Remove the bowl from the refrigerator and portion into 1-inch balls. Enjoy!

Storage: Air-tight container in refrigerator for up to 2 weeks. Freezer for up to 4 months.

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Mar 29

"Dreams are goals with deadlines" right?!? Well, in order to crush those goals you have - you HAVE to put in the WORK. You already know that but really think about it...and use it as MOTIVATION 💪🏻versus as an obstacle 🙅🏼‍♀️. If you are just starting up or just starting back into your healthy habits, well there is only one thing to say about that....IT'S AWESOME! ⚡️ Today is the PERFECT day to start WORKING FOR IT! Don't let past setbacks determine your future - you've got this! Book your @powersculptfitness classes and meal plan out your week - stick to it because you CAN do this!
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#mondaymotivation #psfchicago #sculptedshamrock #psfmadness #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #nutrition #healthyeating #cleaneating #detox #diet #lean

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