BARRE

  • Barre Express
    • Experience a total body workout specifically constructed to strengthen, tone and burn! This fast-paced session will effectively reshape your thighs, core, glutes, and arms utilizing the ballet barre for stability and control. Not a dancer? Good – we don’t do anything that resembles dancing! This challenging 30-minute class is designed for anyone craving a long and lean physique through purposeful movement and contains cardio intervals at the barre. (LOW-IMPACT)
  • Cardio Barre Challenge
    • Super awesome full body lengthening and strengthening combined with intervals of cardio! If you usually don’t take barre – this is your opportunity…think small kill moves combined with sweat-inducing drills.  (LOW-IMPACT)*
  • Sleek Physique
    • What do you get when you mix intense barre movement, flowing yoga and heavy dumbbell intervals…a SLEEK PHYSIQUE of course! This sweat session will challenge you in a variety of ways, which will always keep your body guessing. This refreshing workout is not to be missed! (LOW-IMPACT)*
  • Ultimate Barre Challenge
    • Traditional sweat-inducing cardio & heavy strength intervals will reenergize your metabolism and ignite your calorie-burning potential, while intelligent resistance training will shape your upper body and carve out your abdominals. Prepare for an ultra-challenging sweat-drenched, muscle-shaking session that will leave you long, lean and defined! (HIGH-IMPACT)

*also available on Virtual PSF

GENERAL STRENGTH

  • A(rms), B(ooty) & C(ore)
    • It’s as easy as A,B,C – ok….it’s NOT easy at all BUT it works! We will go through specific strength intervals of lower body then upper body then core & finish each round off with a full body cardio burst! (HIGH-IMPACT)*
  • Booty & Barre Arms
    • all glutes & light resistance upper body (LOW-IMPACT)*
  • Bounce Back
    • Let’s ‘bounce back’ with some rubberized resistance strength & cardio! This unique workout will leave you feeling it ALL OVER! (LOW-IMPACT)*
  • Butts & Guts
    • It’s your two favorites, mashed-up into one killer toning session! We will be gettin’ in some major ‘booty werk’, alternating with intense barre arm sculpting! You will be OBSESSED! (LOW-IMPACT)*
  • Crossfire
    • Get a QUICK metabolism boosting workout utilizing multiple joint movements and full body exercises performed at a high intensity. Say what? Think using multiple muscle groups simultaneously the entire workout! (LOW-IMPACT)*
  • Drop
    • This strength workout is INSANE! We will start out each exercise SUPER heavy and keep crushing sets as we DROP the weight lighter & lighter. In between exercises are short cardio bursts, which combined with the killer strength, will leave you BURNIN’! (LOW-IMPACT)*
  • Simply Strength
    • Come get sculpted and strong with this strength-based format. We will squat, crunch and lift using a variety of resistance…no jumping, just simply strength! (LOW-IMPACT) *

*also available on Virtual PSF

CORE

  • Ab Blast Express
    •  Work your abs to the max with intense & innovative muscle-chiseling sequences. Feel the burn as you sculpt & strengthen your midsection & improve your core stability. This session is a nonstop, fast-paced ab attack giving you definition from start to finish! (LOW-IMPACT)*
  • Core Challenge
    • Increase your core endurance & enhance your abdominal definition! Improve your posture with bodyweight movement as your overall stability increases through dynamic strengthening! (LOW-IMPACT)*
  • Core Stretch
    • Experience intervals of intense core strengthening that alternate with elongating stretch sequences. This floor class will include traditional ab work, Pilates-inspired toning, lower back strengthening & flexibility challenges! (LOW-IMPACT)*
  • Six-Pack Attack
    • Experience core conditioning at its best using the PSF version of the Tabata protocol! Our take on this popular approach has your performing each ab exercise at a high-intensity for intervals of 20 seconds followed by another exercise for 10 seconds. The result…a total six pack attack! (LOW-IMPACT)*

*also available on Virtual PSF

LOWER BODY

  • Booty Blast
    • Are you ready for some killer booty sculpting? We will be doing a full-on blast focusing on glutes and lower body! (LOW-IMPACT)*
  • Lower Body Blast
    • This non-impact session is done mostly on the floor & is high-intensity from beginning to end. Toned, defined legs & amazing glutes will be delivered! (LOW-IMPACT)*
  • Legs for Days
    • If you want strong, tight & sculpted legs & glutes…well then you definitely don’t want to miss this workout! Floor and standing workout combine to simultaneously rev up your heart rate for a full-on lower body SWEAT SESSION! (LOW-IMPACT)*

*also available on Virtual PSF

UPPER BODY

  • Armed (& Dangerous)
    • Time to get heavy duty! Let’s amp up our upper body training with some majorly challenging sets using tough resistance. You’ll be surprised at how out-of-breath you get from this arm workout! (LOW-IMPACT)*
  • Barre Arms
    • You’ll love this super awesome upper body lengthening and strengthening session! Get ready to experience innovative variations on traditional training plus all those smaller, killer moves that you love! (LOW-IMPACT)*
  • Cardio Arm Sculpt
    • Looking for chiseled arms & massive upper body definition? This non-stop, strength & cardio burst session is so efficient, you won’t know how you packed so much into 20 minutes! (HIGH-IMPACT)*
  • Upper Body Blast
    • Looking for chiseled arms & massive upper body definition? This non-stop, all-strength session is so efficient you won’t know how you packed in so much in! (LOW-IMPACT)*

*also available on Virtual PSF

STRONG STRETCH

  • Cardio…yoga
    • Yes! Yoga can be energetic & mesh with cardio movement! Experience 20 minutes of sweat-inducing bouts of body weight cardio challenges mixed with powerful yoga isometric strength & dynamic stretching. (LOW-IMPACT)*
  • Chisel & Burn
    • This ultra-effective total body workout focuses on low-impact, high intensity movements that will challenge you to the max! You’ll improve overall strength as you sculpt towards a leaner physique! (LOW-IMPACT)*
  • Sweat, Sculpt & Stretch
    • This total unique workout will cover ALL the bases! We will be doing 3 – 10minute intervals…each consisting of sweaty cardio, sculpting strength & of powerful yoga-inspired core stretch to elongate & ignite those abs. You’ll burn, tone & lengthen all in one class! (HIGH-IMPACT)*

*also available on Virtual PSF

CYCLING

  • Cycle & Sculpt Express
    • Get an amazing cardio & strength challenging…on the bike!! This non-stop cycling class incorporates intervals of upper body sculpting as you, while our tech boards keep you on track with your individualized pace. You will experience segments of intense resistance training as you simultaneously torch calories through precise cycling blasts! This total body workout will give you a cardio challenge unique to your ability, combined with reshaping results all in 30-minutes flat. (LOW-IMPACT)
  • Power Cycle Express
    • Get an incredible cardio challenge on the bike! This technology-based 30-minute guided ride will take your cycling workout to a whole new level!(LOW-IMPACT)

*also available on Virtual PSF

FULL-BODY HIIT

  • Body Breakdown
    • Get ready to BREAK-IT-DOWN! We will slay some intense strength – each segment focusing on specific muscle groups – then finishing off each interval with targeted cardio that will leave you fatigued & fired up! (HIGH-IMPACT)*
  • Circuit Sculpt
    • Experience incredible circuit conditioning – always the perfect mix of cardio and strength but fresh exercises to get you more rapid results. You’ll experience full-group HIIT drills and resistance training in between intervals of moving around the room to different stations, using a variety of equipment, all designed to challenge you to the max! (HIGH-IMPACT)
  • Cross Conditioning
    • If you like a challenge…you will LOVE this workout! Experience a massively efficient sculpting session that will reshape your body in 30 minutes flat!  No-nonsense INTENSE cardio & strength intervals will not only boost your metabolism, but create an afterburn effect – keeping you burning more calories throughout the rest of your day. (HIGH-IMPACT)
  • Muscle Definition
    • What do you get when you mix coreball cardio with sculpted glider challenges & barre arm intervals…MAJOR MUSCLE DEFINITION! (HIGH-IMPACT)*
  • Rise & Grind
    • It’s  time for a total body, heart pumping, aerobic and strength conditioning workout! This interval-based class will include a “special challenge” every 5 minutes…it’s time to grind baby! (HIGH-IMPACT)*
  • Sculpt & Tone
    • Experience intense cardio bursts, intertwined with specific strengthening, geared towards sculpting & toning. Small & big movements collide as you instantly ‘feel the burn.’ This class is light on resistance..but huge on results! (HIGH-IMPACT)*
  • Sunday Sweat
    • Anything goes during this weekend-warrior workout! We will be sweating and sculpting as we conquer a variety of formats using creative intervals. Let’s have some fun and get fit! (HIGH-IMPACT)

*also available on Virtual PSF

TIMED INTERVAL HIIT

  • 3-2-1 Sculpt
    • This super fast-paced workout is 3 minutes of lower body cardio, 2 minutes of upper body strength & 1 minute of ab-shaking core. Repeat that for 5 rounds & you’ll feel this calorie-crushing format the next day! (HIGH-IMPACT)*
  • In-TEN-sity
    • Get ready to experience killer cardio and body weight exercises within TEN second intervals! This workout is “only” TEN minutes & the change is QUICK, but the burn is inTENse! (HIGH-IMPACT)*
  • Minute to Win It!
    • One minute can either seem like it just flies by…OR it can feel like an eternity. How mentally tough are you to endure one-minute drills that alternate cardio & strength? You’ll actually be surprised at how fast this workout will go…will you take the challenge? (HIGH-IMPACT)*
  • Sweat & Sculpt
    • This total unique workout will cover ALL the bases! We will be doing 5 minute intervals…each consisting of sweaty cardio & sculpting strength. You’ll burn, tone & sweat all in one class! (HIGH-IMPACT)*
  • Tabata Challenge
    • Experience the PSF version of the Tabata protocol! Our take on this popular approach has your performing each strength exercise or cardio drill at a high-intensity for 20 seconds followed by 10 seconds of challenge and repeated with variety throughout the entire class.  (HIGH-IMPACT)*
  • Triple Threat
    • Get ready for some total body conditioning…times 3 (10 minute intervals)! We will start with high-intensity cardio intervals, then move on to lower-body reshaping and finally, we’ll crunch our way to a sculpted core. Don’t miss this TRIPLE THREAT! (HIGH-IMPACT)

*also available on Virtual PSF

KICKBOX CHOREOGRAPHY

  • Booty Brawl
    • This freshly focused workout will combine super sweaty cardiokickbox with lower body sculpting! It’s an amazingly fast-moving workout that will leave you ready to FIGHT through your day & feeling BOOTY-ful! (HIGH-IMPACT)*
  • Barre Fight
    • It’s gonna get ROWDY! Experience intervals of cardiokickboxing that alternate super-shaky lower body sculpting at the barre. It’s truly the BEST of everything – calorie incineration & ultimate tightening! Get ready to FIGHT for that sculpted physique! (HIGH-IMPACT)*
  • Kardio Kombat
    • Get ready for a kickbox cardio blast that will be extra amped up! We will be using light resistance during combinations to add an extra burn…just for fun! (HIGH-IMPACT)*
  • Kick & Crunch
    • Intervals of cardiokickboxing get your heart pumping while segments of core training get your abs lean and strong. If you’re looking for maximum calorie burn, a powerful playlist & top-level intensity, then this is the class for you! (HIGH-IMPACT)*
  • Kickbox Interval
    • How much can you burn in 30 minutes? Let’s find out! Experience a high-energy cardio workout utilizing kickboxing choreography, combined with super-sculpting strength intervals. Workout to motivating music while high-energy combinations of punches and kicks turn up the intensity! (HIGH-IMPACT)

*also available on Virtual PSF

POWER BANDS

  • BOSU, Bands & Barre
    • This freshly focused workout will interval between BOSU high-intensity intervals, dynamic power bands challenges & intense, focused sculpting at the barre! It’s an amazingly unique workout that will leave you feeling sweaty, strong & centered! (HIGH-IMPACT)
  • Power Bands + Strength
    • Experience a unique total body workout! Using our specialized resistance bands, you will be able to leverage gravity with your own body weight during this cardio sculpting session. Jump higher & land softer all while strengthening & toning every muscle. This 30-minute session will also alternate in muscle-defining resistance which will make it super challenging & massively FUN! (LOW-IMPACT)
  • Power Bands + Burn
    • Experience a unique total body workout! Using our specialized resistance bands, you will be able to leverage gravity with your own body weight during this cardio sculpting session. Jump higher & land softer all while strengthening & toning every muscle. This 30-minute session will also alternate in fat-burning cardio and muscle-defining resistance off the bands, which will make it super challenging & massively FUN! (HIGH-IMPACT)

*also available on Virtual PSF

TRX

  • TRX Bootcamp
    • Another Power Sculpt original! This massively effective session incorporates cutting-edge TRX suspension training alternating with innovative strength and cardio drills! You’ll experience high-intensity interval training within resistance segments which will increase your metabolic “after-burn.” This amazing workout is no-nonsense & all about results (HIGH-IMPACT)
  • TRX Cardio Core Challenge
    • Experience challenging cardio drills utilizing of variety of equipment from BOSUs to TRXs…alternating with bouts of killer core conditioning! If you’re looking for a shredded ab blast…THIS. IS. IT. (HIGH-IMPACT)
  • TRX Cardio Sculpt
    • This calorie-igniting session will have you completely drenched by the end! Experience our unique interval system where high-intensity cardio bursts alternate with suspension training, taking your workout into a metabolic overdrive! If you are looking for fat-burning cardio and lean muscle-sculpting, this incredible new format is your solution! Plus no choreography – just insanely effective, body-chiseling results. (HIGH-IMPACT)
  • TRX Express
    • Chicago’s original TRX group fitness class! Experience 30-minutes of  TRX suspension training designed to tighten & define. We will perform non-stop intervals on the TRX making class fun, effective and fly by! Don’t be fooled by imitations – Power Sculpt TRX is what works! No experience required but if you are new, please tell you instructor before class begins. (HIGH-IMPACT)
  • TRX Sculpt & Flow
    • Get ready for a totally unique workout! We will be doing intervals of intense TRX cardio and strength, alternating with core stretch flow. You’ll experience sculpting to burn, tighten & tone while the yoga-infused ab flows will leave you feeling long, lean & re-energized! (HIGH-IMPACT)

*also available on Virtual PSF

Join the PSF Community!

We are just what you have been looking for!

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 ...

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

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 ...

Sign up NOW & start your week off RIGHT! 🙌🏻 #psfchicago ...

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 ...

Killin’ it on those battle ropes 💪🏻 #psfchicago ...

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 ...

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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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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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

#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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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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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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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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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.
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