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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 23

Emily’s Birthday Party was a KILLER Cardio Party 🎉 Happy Birthday @emilychet23 🎂 #psfchicago

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May 23

Sweat session activated 💦🙌🏻 #psfchicago #workout #hiit #fitspo #chicagofitness #intervaltraining #fitnessmotivation #cardio #strengthtraining #workoutmotivation

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May 22

Saturdays are awesome, but Mondays can be even better! The way you look at your day is what you make of it. Start by setting some goals and holding yourself accountable towards achieving them! Let’s work hard and do this together! #psfchicago

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May 22

Sunday Sweat 💦 Nothing better! #psfchicago

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May 17

Another day…another killer sweat session 💦 #psfchicago

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May 16

#mondaymotivation 🤩🤩🤩🤩 #psfchicago

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May 12

Best. Workouts. Period. #psfchicago

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May 9

😉 so true…. #psfchicago

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May 9

We love a KILLER cardio sweat session 💦 #psfchicago

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psfbeyondthestudio

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May 23

Waffles with a whole wheat twist by @cookinrd are simply magnificent! Add them into your breakfast rotation...perfect for a Sunday 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 22

It’s Monday! Put some goals in place! Hold yourself accountable and expect great things so you can achieve great things. You’ve got this!
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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 #nutrition #healthyeating #cleaneating #detox #diet #lean

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May 18

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 17

Don’t neglect your back! 🙅🏼‍♀️ Remember when you’re lifting to think about your posture and engage your upper back. Think about pulling your shoulder blades down and in while you make your neck long. Even if it’s not a “back exercise”, supporting the movement with your back (& core of course) will make a huge difference in your overall results and symmetry! 💪🏻 Check in with your form and make sure not to forget your backside!

#psfchicago #workout #fitnessmotivation #strengthtraining #workoutmotivation #fitspo #upperbodyworkout #trainertips #flex #weighttraining

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May 15

The hardest thing about a fit lifestyle is definitely STICKING WITH IT! It's exciting to get started, but you need to pace yourself and be consistent. It truly is where you will see your results! 💪🏻

At @virtualpsf we are in it TOGETHER! The community is amazing and the workouts have so much variety that it is just incredible what you can accomplish in not much time at all! 🙌🏻 It makes it easier to be consistent when you have such powerful support! ❤️

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 15

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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May 12

Sometimes we all just need to chill out 🙏🏻
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Check this upbeat, positive but totally zen-inspired playlist! ⚡️
...
🎶Dancing With A Stranger (with Normani) Sam Smith..
🎶Feel It Still - Ofenbach Remix Portugal. The Man..
🎶Girls Like You (feat. Cardi B) Maroon 5..
🎶Something Just Like This The Chainsmokers..
🎶Happier Marshmello..
🎶In My Mind Dynoro..
🎶Body Loud Luxury..
🎶Old Town Road - Remix Lil Nas X..
🎶7 rings Ariana Grande..
🎶Outta My Head (with John Mayer) Khalid..
🎶Without Me Halsey..
🎶Eastside (with Halsey & Khalid) benny blanco..
🎶On My Way Alan Walker..
🎶We Found Love (feat. Ashibah) Nora En Pure..
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Follow us on Spotify @powersculptfitness for more awesome playlists!
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #music #workoutmusic #spotify #workoutplaylist

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May 12

Follow this foolproof formula for making the most delicious meal-prep Muffin-Tin Eggs using the ingredients of your choosing!

⭐️Prepare the base by whisking together 8 large eggs with 1/2 cup reduced-fat milk and 1/4 teaspoon each salt and pepper.

⭐️Liberally coat a 12-cup muffin pan with cooking spray (or use the silicone muffin-tin cups linked above). Divide 3/4 cup each chopped vegetables and protein (like cooked meat, tofu or beans), 6 tablespoons cheese, and a small sprinkling of seasonings (such as herbs, salsa or even sun-dried tomatoes) among the muffin cups. Top with the egg mixture and bake in a 325°F oven until set and lightly brown, about 20 to 25 minutes.

⭐️Cool completely and refrigerate in an airtight container for 3 days or freeze for up to 1 month. They're delicious right out of the fridge or can be quickly reheated in the microwave—wrap egg muffins in a paper towel and microwave on High for 30 to 60 seconds.

🔹Our Favorite Combinations🔹
We really love our muffin-tin eggs for their delicious flavor and convenience. Here are some of our favorite flavor combinations and recipes to try this week!

🧀Red Bell Pepper + Black Beans + Jack Cheese + Salsa
This Southwestern-inspired egg muffin delivers the flavors we love in a bite-size package. Top with hot sauce and a bit of chopped cilantro to really drive the Southwestern style home.

🥦Broccoli + Chopped Bacon or Ham + Cheddar + Chives
western style muffin tin eggs
Who doesn't love a classic Western-style omelet? We riffed on that popular breakfast order with these broccoli, bacon and Cheddar muffin-tin eggs.

🍅Roasted Red Peppers + Veggie Sausage + Mozzarella + Sun-dried Tomatoes
Even vegetarians can get in on the action with these meat-free muffin-tin eggs! Here we use veggie sausage, roasted red peppers, mozzarella and sun-dried tomatoes for a flavor-packed Mediterranean-inspired breakfast you can take on the go.

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

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May 10

Three killer exercises to jumpstart any bodyweight workout! Try doing 10 of each, in a row, then repeating that circuit 2-5 times for an even bigger 🔥

#psfchicago #bodyweightworkout #strengthtraining #cardio #fitspo #hiitworkout #workoutmotivation #fitmom #wednesdayworkout

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