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

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 ...

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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Dahlia is always crushing EVERY class! She is a diehard gold medal ROCKSTAR!🏅 Today she slayed a killer 3-2-1 Sculpt, conquered an Olympic Conditioning sweat sesh & cruised through a Power Cycle ride! 🙌🏻 She is a true champion! 💪🏻 #psfchicago #olympics ...

You could miss Friday…but that’s DEFINITELY not advised 🙅🏼‍♀️ Get to PSF and get in a killer pre-weekend sweat! #psfchicago ...

Laura was a triple threat today rocking all 3 KILLER classes! 🏅🏅🏅 She was boxing, workin’ that booty, crushing the power bands, ballin’ at the barre, kickboxing & upper body sculpting! 🙌🏻 Conquering all of that definitely deserves a medal! 💪🏻 #psfchicago #olympics ...

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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.

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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.

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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 ...

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

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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

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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 ...

Eating snacks with the right ratio of nutrients, with the right calories, will help keep your body energized and help you lose weight. Here are 6 healthy snacks that keep the calories down and the protein and fiber up!

⭐️ Power berry smoothie
This healthy snack recipe, which calls for soy protein powder and low-fat plain yogurt, contains 9 grams of protein; swap in Greek yogurt to add even more. Frozen berries add fiber (4 grams total), and honey provides sweetness. All this for only 139 calories!

Ingredients: Frozen mixed berries (strawberries, blueberries, raspberries, and blackberries), water, plain yogurt, honey, unsweetened soy protein powder.

⭐️ Edamame
One cup of edamame, or boiled soybeans, contains 17 grams of protein, 8 grams of fiber, and 189 calories. A perfect snack all by itself! Serve hot or cold, season with salt, and enjoy.

⭐️ Chicken pita sandwich (half)
There's no reason you can't have smaller portions of "real" food as snacks. Whip up this chicken and veggie pita in the morning, and split it in half for two snacks throughout the day. Each half contains 200 calories, 3 grams of fiber, and more than 20 grams of protein.

Ingredients: Baby spinach, cooked skinless, boneless chicken, sliced red bell pepper, low-fat Italian vinaigrette, whole-grain pita.

⭐️ Canned tuna on whole-wheat crackers
If you don't want to incorporate dairy into every snack, a can of tuna (packaged in water) is another great source of lean protein plus healthy Omega-3s. For about 200 calories, you can enjoy 3 ounces of light tuna and 6 whole-wheat cracker.

⭐️ Roast garlic and edamame dip
Edamame is a great snack by itself, but it also makes a great ingredient in this creamy dip for raw veggies or whole-wheat pita bread. You can enjoy up to three servings in one snack session, for a total of 162 calories, 9 grams protein and 6 grams fiber.

⭐️ Shrimp stack
You may not think of shellfish as a grab-and-go healthy snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories. ...

Sheet Pan Chicken Fajitas have quickly become a regular in my house! These easy fajitas are full of Mexican flavor and they are so simple and to throw together...plus, clean up couldn’t be easier! They’re sure to be a weekly addition to your dinner rotation! 🙌🏻

⭐️Ingredients⭐️

Spices (chili powder, ancho chili powder, cumin, paprika, coriander, S&P)
Chicken breasts
Veggies (bell peppers, onion, garlic, cilantro)
Olive oil
Lime
Flour tortillas

⭐️Directions⭐️

You don’t even need a mixing bowl here, I’m telling you you’ll love these sheet pan fajitas! Here are the simple steps:

Place the chicken and veggies on rimmed baking sheet.

Sprinkle over homemade fajita seasoning.

Drizzle with olive oil and toss well.

Bake until chicken is cooked through, tossing once halfway through.

Serve in warmed tortillas.

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