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Protected: Sculpt-to-Spring: RECIPES

Published by virtualpsf on March 5, 2021March 5, 2021

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Categories: Nutrition

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powersculptfitness

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Aug 5

Thursday is always THE BEST 🙌🏻 Sign-up NOW! #psfchicago

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Aug 5

You’d think this zen goddess just took an easy class by the look of her chill vibe…well you’d be WRONG 🙅🏼‍♀️ PSF MEGA-ROCKSTR Javalen CRUSHED a killer power cycle today - particularly impressive while dominating the sprints 🚴🏼‍♀️ We think Javi is pure gold!🏅 #psfchicago #olympics

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Aug 4

Thank you so much to everyone who voted for PSF! ❤️❤️❤️ #psfchicago

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Aug 4

Never miss a #wednesdayworkout 💪🏻 #psfchicago

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Aug 4

What can I say about this PSF ROCKSTAR…except for she is TOTALLY AMAZING! 🥰 Emily is super consistent and always working at 110%! Whether she’s in the studio or killin’ some Virtual PSF, you can guarantee she is going ALL OUT!🏅 Today she crushed a an epic Kickbox Interval PLUS a Booty Burn & TRX Core! 🙌🏻 Emily = AWESOME ! 💪🏻 #psfchicago #olympics

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Aug 4

We love crushing it…you should join us 🙌🏻 #psfchicago

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Aug 2

Tuesday is looking awesome…sign up and let’s get after it 🙌🏻 #psfchicago

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Aug 2

Only in town for a few days, Laura made it to EVERY class…completely crushed them ALL! We definitely have been missing this gold medal ROCKSTAR so we were so happy she came to visit!🏅 Today alone she crushed a super sweaty Muscle Definition, rocked some Strengthen & Lengthen & dominated a challenging Power Bands + Strength! 🙌🏻 She is a true PSF 👑 QUEEN 👑 ! 💪🏻 #psfchicago #olympics

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Aug 2

Sometimes we underestimate ourselves…we’ll let me tell you…I’m here to MAKE SURE that doesn’t happen 🙌🏻 Don’t be afraid to be AWESOME! You CAN do amazing things… #BLVINURSLF #psfchicago

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psfbeyondthestudio

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Aug 3

If your goal is to eat more salad, remember just as important as what you put IN the salad is what you put ON the salad: the salad dressing.

Here are some tips towards keeping your salad healthy AND delicious!

🙅🏼‍♀️Avoid fat free dressing.
-- Fat helps you absorb fat soluble vitamins found in certain vegetables & fat slows the digestion process so it helps to keep you feeling full for longer. Fat free dressings are usually highly processed & contain no good nutrition. The calories are reduced significantly but it's not a place where you should be looking to save them, you'll just end up hungry.

🎉Save creamy dressing for special occasions.
-- Creamy dressings taste great but they can be a downfall to your diet if you are loading up on them often. Save creamy dressing for special occasions. Creamy dressing are higher in calories but the real problem is the saturated fat content, usually 1.5-3 grams per serving. Saturated fat is harmful to the heart so don't undo the good salad choice with a bad dressing choice.

🧪The first three ingredients should be oil, water & some kind of vinegar.
-- This is the base for a good salad dressing & it's this combination that will keep your salad healthy. Vinegar & water are calorie free & oil adds the good fat and nutrition we want. Ideally the rest of the ingredients in the dressing should be all natural...not additive names you can't pronounce.

⚖️A little goes a LONG way!
-- Even if you pick the healthiest salad dressing, using too much of it will load your salad with calories & you won't reach your weight goals as easily. It's a great idea to actually measure out a standard 2 Tbsp serving...you may be surprised how much less dressing that is compared to what you usually have.

🤗Make your own once in a while.
-- The best way to ensure you are having a healthy dressing is to make it yourself!

🥗BASIC VINAIGRETTE DRESSING FOR ANY SALAD🥗
1/2 cup olive oil
1/4 cup red wine or cider vinegar
1 Tablespoon Dijon mustard
2 garlic cloves, pressed
2 teaspoons Worcestershire sauce
2-3 teaspoons fresh lemon juice
Kosher salt
Fresh ground pepper
Combine all ingredients in a salad dressing shaker and shake well to combine.

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Aug 3

You don't have to be perfect...you just have to do it 🙌🏻

You've got this now give it 100% and make today AMAZING ⚡️

#psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad #awesomeinaugust #indoorcycling #hiit

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Jul 30

It's prime grilling season! Marinades infuse meats with delicious flavor, add moisture and tenderize tougher cuts. All marinades require four things to be effective. (1) acid for enzyme action to tenderize meat – found in lemon and lime juice, apple juice, wine, yogurt, buttermilk and vinegars. (2) pungent herbs and spices for flavo (3) drop of oil to add moisture and (4) enough time to let the process work. 🥩

Check out two of our favorite marinades 👇🏻

⭐️ Tangy Meat Marinade ⭐️

🔹Ingredients
1/2 cup red wine
1/4 cup olive oil
Zest and juice from ½ lemon
1/4 cup Worcestershire sauce
1/4 teaspoon hot pepper sauce
1 teaspoon ground white pepper
1/2 teaspoon sea salt
2 teaspoons garlic powder
2 cloves garlic crushed
3 tablespoons fresh basil shredded
2 tablespoons fresh parsley chopped

🔹Instructions
-Add the red wine, olive oil, lemon juice, Worcestershire sauce, hot pepper sauce, garlic powder, garlic, basil, parsley, salt and pepper to a blender. Blend on high speed for 30 seconds or so, until thoroughly mixed.
-Place meat in a shallow dish, pour marinade over the meat, cover, and refrigerate for at least two hours and up to eight, turning the meat occasionally while marinating. Cook meat as desired.

⭐️ Saucy Citrus and Herb Fish or Chicken Marinade ⭐️

🔹Ingredients
Juice and zest of 2 limes
Juice and zest of 2 lemons
1/2 cup olive oil
5 sprigs fresh rosemary minced
5 sprigs fresh sage minced
3 sprigs fresh parsley minced
3 cloves garlic smashed and minced
1/2 teaspoon crushed red chili pepper
1/2 teaspoon sea salt
1/2 teaspoon fresh ground black pepper

🔹Instructions
-In a jar with a tight-fitting lid, combine the juice and zest of the lemons and limes, the minced herbs, garlic, crushed red chili pepper and olive oil. Shake will to combine and emulsify.
-Place the chicken or fish in a wide shallow dish in a single layer. Add the herb mixture, cover and refrigerate for at least one hour. Cook poultry or fish as desired.

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

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Jul 28

Are you a blueberry muffin addict...or is that just me?!? 😜 This Skinny Blueberry Muffin recipe actually tastes good - which is good when you can't eat just one! (I mean...who can actually eat JUST ONE muffin?!?)

⭐️ INGREDIENTS ⭐️

1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt, or to taste
1 large egg
1/2 cup granulated sugar
1/2 cup Silk Unsweetened Cashewmilk
1/4 cup canola or vegetable oil
1/4 cup plain Greek yogurt
1 teaspoon vanilla extract
1 and 1/2 cups fresh blueberries tossed in 2 tablespoons flour (helps prevent sinking)

⭐️ DIRECTIONS ⭐️

To make this healthy blueberry muffin recipe, simply whisk together the wet and dry ingredients in separate bowls, then combine the two. Gently fold in the blueberries, then scoop the batter into greased muffin tins.

Bake the healthy blueberry muffins until the tops are set and are springy to the touch. Let muffins cool in pans for about 10 minutes before removing to cool on wire rack.

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

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Jul 26

Get inspired to push yourself! Let’s start the week off right with an awesome workout at @virtualpsf @powersculptfitness 🙌🏻 #mondaymotivation #psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad

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Jul 23

Looking for a delish (& low cal) snack? Pop up some popcorn to enjoy on a warm summer night! Skip the thick butter and loads of salt and try one of these healthier alternatives! 👇🏻

🍿Everything but the Bagel Popcorn
½ teaspoon sesame seeds
½ teaspoon poppy seeds
⅛ teaspoon onion powder
⅛ teaspoon garlic powder
Pinch of salt

🍿Cranberry White Chocolate Popcorn
1 tablespoon snipped dried cranberries
½ ounce white baking chocolate, melted

🍿Parmesan Popcorn
½ tablespoon grated Parmesan cheese
Pinch of salt

🍿Chocolate Peanut Butter Popcorn
1 tablespoon powdered chocolate-flavor peanut butter

🍿Tropical Popcorn
2 tablespoons snipped dried pineapple
1 tablespoon unsweetened large coconut flakes, toasted

🍿Sweet Chili Popcorn
2 teaspoons honey
1 teaspoon chili powder

🍿Coconut Curry Cashew Popcorn
2 tablespoons cashews
2 tablespoons toasted coconut flakes
¼ teaspoon curry powder
⅛ teaspoon salt

🍿Hot Cocoa Popcorn
½ teaspoon cocoa powder
½ teaspoon sugar
Pinch of salt

🍿Confetti Birthday Cake Popcorn
2 tablespoons white chocolate chips
1 teaspoon naturally dyed rainbow sparkling sugar or sprinkles

🍿Barbecue Popcorn
10 bite-size cheese crackers
¼ teaspoon barbeque seasoning

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

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Jul 21

Looking for a fast way to get your heart rate up while improving your strength? 💪🏻 Then check out this quick, 1-dumbbell challenge! 💥

▪️Swing Squat
▪️Squat, Snatch & Press
▪️Squat Press with Pivot
▪️Kickback
▪️Alternating Front & Side Raise
▪️Jumping Jack
▪️Squat Jump
▪️Speedskate

#psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad

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Jul 20

Turn your zucchini into noodles (or even easier, use packaged Zoodles!) and toss with fresh basil pesto. A fresh and healthy meal in minutes!

⭐️ INGREDIENTS ⭐️

4 small zucchini ends trimmed (or Zoodles)
2 cups packed fresh basil leaves
2 cloves garlic
1/3 cup extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 cup freshly grated Parmesan cheese
Kosher salt and freshly ground black pepper to taste
Cherry or grape tomatoes optional

⭐️ DIRECTIONS ⭐️

Use a julienne peeler or mandoline to slice the zucchini into noodles (or use packaged Zoodles). Set aside.

Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula. Add the lemon juice and Parmesan cheese.

Pulse until blended. Season with salt and pepper.

Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled.

Note-if you want to cook the zucchini noodles, you can. Just add the zucchini pesto noodles to a skillet and sauté them up over medium heat. It only takes a few minutes

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

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Jul 19

Get in the habit and find something with tons of variety like @powersculptfitness and @virtualpsf - then your workouts become part of YOU! 🙌🏻

#psfchicago #summerbody #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #summersquad

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