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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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Feb 28

In-studio workouts are on 🔥 We start our THEME WEEK tomorrow! 🎶 #psfchicago

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Feb 28

Come ride with us TOMORROW at 5:30am! ☀️🙌🏻 #psfchicago

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Feb 28

Crushing some major goals today! Sunday is for the STRONG 💪🏻 #psfchicago

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Feb 28

Skipping Sunday is easy...but nothing good ever comes out of ‘easy’. Make the commitment & let’s crush it 🙌🏻 #psfchicago

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Feb 28

Come bounce with us 🙌🏻 #psfchicago #powerbands

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Feb 27

Never miss a workout! 💪🏻 Join us by signing up at http://virtualpsf.com

Our next session starts Monday and we have been KILLIN’ IT! 💥

Cardio | Barre | Interval | Core | HIIT | Theme Workouts | Challenges | & more 🙌🏻

Our virtual studio sessions will crush your workout...sign up NOW! 👊🏻

#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 #sociallydistant #socialdistancing #virtualfitness #onlinefitness

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Feb 26

Slay your Saturday! You can do it! #psfchicago

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Feb 26

Virtual PSF has been an amazing ride! If you're looking for authentic workouts where you actually FEEL like you are back at the studio...then THIS. IS. IT. 🙌🏻

Visit virtualpsf.com for ALL of the awesome details - our next session starts Monday! 💪🏻 <link in bio>

Here are just a FEW of the comments we keep getting over and over 👇🏻 ...come have some FUN with us! 🥳

⚡️"This has been the BEST thing to come out of 2020! I just love it & it has made it possible for me to get a class in before having to be at work by 7am!"

⚡️"I love your energy and these are killer workouts! I also love that this is local and the workouts are not mass-manufactured and produced. It’s so REAL & plus I love supporting other women bosses!”

⚡️"Thank you for keeping this virtual! It’s amazing — I forgot how hard and fun the workouts are since moving out of state - I’ve tried it all and nothing compares!"

⚡️"Your workouts are a godsend, and I’m so thankful that you are doing them."

⚡️" I am new to PSF and just want to thank you for the awesome workouts. Trying them from home has been a GREAT way to get a feel for the classes without the worry or fitness anxiety!"

⚡️"The classes have been a huge source of stress relief for me!! You are the best!"

⚡️"I have been LOVING the virtual studio. I can't always join the live ones, but I do 1 or 2 saved workouts every morning before the kids get up. It's been AMAZING. Thank you for keeping it up."

#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 #sociallydistant #socialdistancing #isolated #virtualworkouts #onlineworkouts

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Feb 25

Friday’s are on 🔥 at PSF! Come join us in-studio! #psfchicago

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Feb 26

Did you know that making salad dressing is so easy? Embarrassingly easy. So why aren't you making our own? Don't worry we've got the steps to turn you into a salad dressing-making-BOSS!
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All you have to do is follow those 5 steps up there. But before you get started, there are a few things you should know.
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#1 - Use good oil. We typically like avocado oil as it's pretty neutral, but olive oil works well here too. Flavored oils are yummy, but just know they'll compete with any other flavorings you add to your dressing.
#2 - There are so many fun, yummy acids to choose from. Try vinegars
like balsamic, red wine, rice, cherry, champagne or citrus juice such as orange, lemon, lime.
#3 - Stick to the ratio. That ratio is 2 parts oil to 1 part acid. Trust us, it works. And as for that emulsifier, a good rule of thumb is to use 1 teaspoon Dijon mustard, honey, tahini for every tablespoon of acid.
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And here's the other good news, when you whisk up your own, you can make as little or as much as you need. PLUS, you'll be controlling what goes in it. Which is likely a much more nutritious option than what's stocked on grocery store shelves!
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#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #nutrition #healthyeating #cleaneating #detox #diet #lean #salad #saladdressing

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Feb 25

Let's work those ass-ets with this 🍑BOOTY🍑 mix! 💪🏻

Follow us on Spotify @powersculptfitness for more awesome playlists

🎶Booty Jennifer Lopez
🎶Salt Shaker Ying Yang Twins
🎶Bootylicious Destiny's Child
🎶Drop It Like It's Hot Snoop Dogg
🎶Booty Loose (feat. Fly Boi Keno) Party Favor
🎶Back That Azz Up Juvenile
🎶Bubble Butt (feat. Bruno Mars, 2 Chainz, Tyga & Mystic) - Radio Mix Major Lazer
🎶Bend Ova Lil Jon
🎶Ass Drop Wiz Khalifa
🎶How Low Ludacris
🎶Bottoms Up (feat. Nicki Minaj) Trey Songz
🎶(Shake, Shake, Shake) Shake Your Booty KC & The Sunshine Band

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #spotify #cardio #fitlife #gohard #workoutmusic #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong

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Feb 23

Looking to use that InstantPot for a healthy dinner that everyone will like?!?! Check out this 👉🏻Easy Instant Pot Chicken and Rice👈🏻

⚡️INGREDIENTS⚡️

⭐️1 tablespoon olive oil
⭐️1 cup chopped onion 1 small onion
⭐️4 medium carrots cut lengthwise and then chopped into ½-inch pieces
⭐️3 cloves garlic minced
⭐️1 ½ cups long grain brown rice uncooked, rinsed well and drained (do not substitute other types of rice)
⭐️1 tablespoon Dijon mustard
⭐️2 teaspoons dried Italian seasoning
⭐️1 ½ teaspoons garlic powder
⭐️½ teaspoon salt
⭐️¼ teaspoon black pepper
⭐️1 ½ cups low sodium chicken broth
⭐️1 pound boneless skinless chicken breasts
⭐️1 cup frozen peas
⭐️fresh parsley and grated Parmesan cheese for serving (optional)

⚡️DIRECTIONS⚡️

⭐️Turn a 6 quart or larger Instant Pot to saute setting. Add the olive oil, onion and carrots. Saute, stirring, until the vegetables start to soften, 3-5 minutes.
⭐️Stir in the garlic, brown rice, Dijon mustard, Italian seasoning, garlic powder, salt and pepper. Cook for 1 minute, stirring. Turn off Instant Pot.
⭐️Add the chicken broth and stir until well combined, making sure to scrape up any bits that are stuck to the bottom of the pot. Make sure that all of the rice and vegetables are in the liquid, not on the sides of the pot. Place the chicken breasts on top of the rice mixture. Do not stir.
⭐️Place the lid on the Instant Pot and set the pressure valve to sealing. Pressure cook on high for 20 minutes.
⭐️Allow the Instant Pot to naturally release for 12 minutes (by leaving it off after it finishes cooking).
⭐️Then, carefully do a quick pressure release (use the handle of a long spoon to carefully turn the valve to venting) to release the remaining steam and pressure. ⭐️Once the float valve drops down, carefully open the Instant Pot away from you, as the steam will be hot.
⭐️Remove the chicken to a cutting board and chop into bite-size pieces. Stir the chicken back into the rice mixture, along with the peas.
⭐️Serve with fresh parsley and grated Parmesan, if desired.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals

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Feb 22

Let’s just crush this week and then be done with February 🙌🏻😜 #mondaymotivation #fitspo #psfchicago #monslay #workoutmotivation #fitness

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Feb 19

You want a new snack recipe? Oh, we've got a new snack recipe! And this one is dee-licious!
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It's made with popcorn and peanuts. Old school nutrition, but so delightfully yummy at the same time! Who knew eating complex carbs, healthy fat and protein could be so fun!?
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And that's a formula that satisfies when it comes to snacking! It'll fill you up, but won't weigh you down. As long, of course, you keep to 1 serving! So, whip up a batch of this Honey Peanut Popcorn for your snack. And play around with it too! Swap in a different nut or try a different sweetener. Add a little cinnamon or cayenne pepper. See, it's fun!
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#eatingwell #snack #snackattack #fitfam #psfchicago #motivation #fitfam #fitness #fitspo #workouts #inspo #nutrition #healthyish #rdchat

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Feb 18

Crank up the volume because your workout is going to be a P-A-R-T-Y! 🎤

Follow us on Spotify @powersculptfitness for more awesome playlists 🎶

🎵Beautiful People (feat. Khalid) - Jack Wins Remix Ed Sheeran
🎵Rock This Party - Everybody Dance Now Bob Sinclar
🎵This Is How We Do It - Agami Remix Montell Jordan
🎵Hotstepper John Gibbons
🎵Trampoline - Joel Corry Remix SHAED
🎵DJ Turn It Up Yellow Claw
🎵Let Me Think About It Ida Corr
🎵Roses - Imanbek Remix SAINt JHN
🎵Don't Start Now - Purple Disco Machine Remix Dua Lipa

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #spotify #cardio #fitlife #gohard #workoutmusic #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong

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Feb 17

No matter what your fitness goals – the key to ANY good workout program is variety, intensity and consistency – and that is exactly what my teaching schedule gives me (and of course, ALL of you!) In my opinion, steady-state cardio routines should be the least important to those not training for an endurance event and just looking to lean up. I never really do long bouts of cardio at the same level. Instead, I focus on dynamic, full-body workouts designed to ‘shock’ the body into changing. If you are “going through the motions”, get some focus and use your time more wisely.

Here are some tips…
🔹You (yes, YOU!) need to definitely incorporate strength into your workouts – cardio alone is not going to tone, tighten and burn as well as a routine containing a combo of both! Gear your muscle conditioning towards your fitness goals – most of you are not trying to bulk up, but even so, you must be lifting weights that cause you to fatigue (if you are lifting weights and zoning out, that’s your first clue to amp it up!)
🔹Avoid unnecessary breaks between sets and exercises…sound familiar? You will get more accomplished, burn more calories and see results quicker! If you need a real break, by all means take it – but don’t confuse necessity with just being “tired.”
High-intensity bursts work wonders! Do it with good form and remember, high-intensity is extremely individual – if it feels really challenging, then you are there!
🔹Watch out for too much of a good thing! Your workouts should have variety – otherwise your body will adapt to what your doing and the response will be delayed. Plus you could risk injury! Pounding your body in the same way day after day will catch up to you. Instead put together a schedule that switches it up – sculpting one day, a BOSU workout the next, kickbox another day then a barre class then next…you get the point!
🔹Schedule your workouts into your life and DO THEM! Be consistent and it will become a habit. Make it a routine or at least, an "appointment" – whatever it takes, DO IT! Once you start, you’ll be in the mood to get going and remember…the only workout you’ll regret, is the one you miss!

#psfchicago #workout #fitness #fitspo

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Feb 16

Are you addicted to your Instant Pot? ...or maybe that is just us 🤷🏼‍♀️ Either way, this delish PRESSURE COOKER TAI CHICKEN & VEGETABLES 🙌🏻is easy, protein-packed and so tasty!

⚡️INGREDIENTS⚡️

1 cup Organic Coconut Milk (full fat, from the can)
1 cup Organic Chicken Broth
2 tbsps Thai Red Curry Paste
2 tbsps Coconut Aminos
1 tbsp Ginger (fresh, minced)
2 Garlic (clove, minced)
1 lb Chicken Breast
1 Red Bell Pepper (sliced)
1/2 Yellow Onion (sliced)
1 1/2 cups Green Beans
1 cup Kale Leaves (chopped)

⚡️DIRECTIONS⚡️

In the pot of the pressure cooker whisk the coconut milk, chicken broth, red curry paste, coconut aminos, ginger and garlic together. Add the chicken and close the lid.

Set to “sealing”, then press manual/pressure cooker and cook for 8 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully and transfer the cooked chicken to a plate.

Turn the pressure cooker to sauté mode. Let the sauce reduce and thicken for 8 to 10 minutes, stirring frequently. Add the bell pepper, onion, green beans and kale to the sauce and cook for 3 to 5 minutes or until the vegetables are just tender.

Meanwhile, chop the cooked chicken breast. Add the chicken to the pot with the cooked vegetables and stir to combine. Divide between plates and enjoy!

⚡️NUTRITION⚡️

Calories 293
Carbohydrates 14g
Fiber 2g
Sugar 6g
Fat 14g
Saturated Fat 10g
Protein 28g

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 #strong #rockyourresolution #resolution #newyears

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Feb 15

Remember....you are working towards a progressive goal of a better lifestyle...
⬇️
...one without worry about what to eat...because you KNOW instinctively how to portion and choose what is healthy because that is what you now CRAVE...
⬇️
...one where you aren't dragging yourself to class because you are ADDICTED to the amazing adrenaline you get from PUSHING YOURSELF...
⬇️
...one that has become so much a part of you...you cannot remember life the way it used to be...
⬇️
You've got this 💪🏻

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #indoorcycle #cycle #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #ride #chicagotrainer #workoutmotivation #bike #cycling

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