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!

That’s one week down for our Monster Muscles Challengers! We LOVE that they are able to rock it in studio and at @virtualpsf #whenyouknow #youknow #psfchicago ...

#monstermonday 👹 Don’t miss these awesome workouts TOMORROW! #abc #noteasyas #123 #psfchicago ...

#sundaysweat 🥇 #psfchicago ...

Come get STRONG! 💪🏻 #psfchicago ...

Rise & shine ☀️ #psfchicago ...

TRX…with a twist 🍑 #bootyband #psfchicago ...

Come get your weekend started at PSF! #psfchicago ...

Comin’ atcha 👊🏻💥 #psfchicago ...

#tbt to 2️⃣0️⃣1️⃣2️⃣ We are coming up on ten years ROCKSTARS 😱😱😱 #psfchicago ...

Your Thursday is looking up! Sign-up and show up…let’s crush it 👊🏻💥 #psfchicago ...

It’s pumpkin 🎃 bread season!

Here’s how to make this lovely 🥰 loaf:

Preheat oven to 350’F and coat just the bottom of an 8 ½” x 4 ½” pan with non-stick cooking spray.

Whisk 3 large eggs, 6 tablespoons avocado oil, 1/2 cup granulated sugar, 1/4 cup brown sugar and 1 (15 Oz) can pumpkin purée together in a large bowl.

Combine 1 cup all purpose flour, 1 1/4 cup whole wheat flour, 1/2 tsp kosher salt, 2 tsps baking powder, 1 tsp baking soda and 1 Tbsp pumpkin pie spice in a medium bowl. Pour dry ingredients into bowl with wet ingredients and stir to combine. Do not over-mix.

Pour batter into prepared pan and bake until cooked through and golden, 50-60 minutes. Bread is done when toothpick inserted into the center comes out clean.

Cool in pan on wire rack for 15 minutes. Remove from pan and return to rack to finish cooling.

Read more here ➡️ https://www.sarahaasrdn.com/the-best-homemade-pumpkin-bread/
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There is probably a pot of gold at the end of these 🌈 rainbow 🌈 lettuce wraps...yes...they are THAT good 😋...but how could you really go wrong when avocado and mango are involved 🤷🏼‍♀️

⭐️INGREDIENTS⭐️

1 1/2 cups Purple Cabbage (thinly sliced)
1 Red Bell Pepper (thinly sliced)
1 Carrot (medium, grated)
2 stalks Green Onion (thinly sliced)
1 Mango (small, chopped)
3 tbsps Water
2 tbsps Apple Cider Vinegar
1 Garlic (clove, small, minced)
1/2 tsp Red Pepper Flakes
1/8 tsp Sea Salt
1 head Romaine Hearts (large leaves separated, washed and dried)
2 Avocado (diced)
2 tsps Sesame Seeds
1/4 cup Cilantro

⭐️DIRECTIONS⭐️

In a large mixing bowl combine the cabbage, bell pepper, carrot and green onions. Toss to combine and set aside.

Add the mango, water, apple cider vinegar, garlic, red pepper flakes and sea salt to a food processor and blend until smooth.

To assemble the lettuce wraps, divide the cabbage mixture between the romaine leaves and garnish with avocado, sesame seeds, cilantro and spicy mango dressing. Serve immediately and enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum
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Yes…working out will give you major instant gratification BUT what’s even more important is CONSISTENCY 💥 Start today and STICK. WITH. IT. #psfchicago ...

⭐️INGREDIENTS⭐️

1/2 cup Coconut Butter (melted)
1/2 cup Pureed Pumpkin
1 tsp Pumpkin Pie Spice
1 1/2 tsps Monk Fruit Sweetener
1/8 tsp Sea Salt

⭐️DIRECTIONS⭐️

In a blender or food processor add all ingredients and process until the mixture comes together.

Remove the mixture from the blender or food processor and place in a bowl. Set the bowl in the freezer for 15 to 20 minutes. Once the mixture is set, roll into balls. Store in the fridge or freezer until ready to eat. Enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum
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Let's go back to a time when Shrek 2 was the most popular movie and Michael Phelps dominated the Olympics in Greece! These hits from 2004 will amp up your workout or just make you nostalgic...can you believe that was 16 YEARS AGO 😱

🎵Yeah! (feat. Lil Jon & Ludacris) Usher
🎵Lose My Breath Destiny's Child
🎵Move Ya Body Nina Sky
🎵Lean Back Terror Squad
🎵Drop It Like It's Hot Snoop Dogg
🎵Tipsy - Club Mix J-Kwon
🎵Call On Me - Radio Edit Eric Prydz
🎵1, 2 Step (feat. Missy Elliott) - Don Candiani Reggaeton Mix Ciara
🎵Over And Over Nelly
🎵Breakaway Kelly Clarkson
🎵All Falls Down Kanye West

#psfchicago #music #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #workoutmotivation #killingit #letsdothis #spotify #workoutmusic #hiit #ride
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If you cook 👩‍🍳, you need oil!

And if you eat 🍴, you need oil!

But what oil should you use for what? It’s confusing 🤔, so let us help!!!

COOKING OILS
If you’re doing high-heat cooking, like stir-frying, use a high smoke-point oil - peanut or sesame oil are perfection.

What about for sautéing? Use avocado 🥑, canola and olive oil.

And what about for the salad dressing or finishing dishes? Choose a low-smoke point oil, like any nut or seed oil or EVOO. Any of the oils you use for sautéing and stir-frying can also be used here!

Now you know! 😉

Follow @cookinrd for more tips and recipes! 👩🏻‍🍳
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It's Halloween month 🎃💀😈👻 Get into the spirit with this SUPER EASY 🎃Pumpkin Hummus🎃

⭐️INGREDIENTS⭐️

1/4 cup Pureed Pumpkin
1 cup Chickpeas (cooked, drained and rinsed)
1 Garlic (clove)
1/4 Lemon (juiced)
2 tbsps Extra Virgin Olive Oil
1/4 tsp Sea Salt

⭐️DIRECTIONS⭐️

Add all ingredients together in a food processor. Blend until a creamy consistency forms. Enjoy!

#psfchicago #nutrition #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #food #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #diet #eathealthy #healthyliving #yum
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Who doesn't love a little classic rock & hair band magic mixed with reggae 🤷🏼‍♀️😜 This ecelectic mix switches it up & will give you some surprising motivation to push through your workout challenges! 🙌🏻

🎵Rock and Roll - Remaster Led Zeppelin
🎵Red Red Wine UB40
🎵Somebody Told Me The Killers
🎵It Wasn't Me Shaggy
🎵We're Not Gonna Take It Twisted Sister
🎵Watch Out For This (Bumaye) Major Lazer
🎵Walk This Way Aerosmith
🎵Three Little Birds Bob Marley & The Wailers
🎵Basket Case Green Day

#psfchicago #music #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #spotify #workoutmusic #hiit #ride
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Is coffee ☕️ part of your morning routine?

We love our cup of pure joy 🤩 too and luckily, it comes with some health benefits!

Research points to the caffeine in coffee for improvement in our mood, memory and cognitive function. And all of those antioxidants it contains help keep our cells healthy, protecting us from illness and disease.

But remember, too much of a good thing isn’t good. Stick to one or two (8-ounce) cups a day to keep dehydration and jittery behavior at bay. And keep it simple; skip all of the sugar and cream and instead, pick a milk or plain, plant-based milk and sweeten with warm spices such as cinnamon, nutmeg and turmeric.

Follow @cookinrd for more tips and tricks! 👩🏻‍🍳
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Kale is HOT! 🔥

And it’s back like crop tops 🎽and over-sized sweatshirts!

Okay, so maybe kale 🥬 isn’t as trendy as it used to be, but this mighty green should ALWAYS be on your grocery list and here’s why:

1️⃣ That dark green color = antioxidants! Which unlike crop tops, keep your body’s cells healthy, preventing yucky stuff like cancer.
2️⃣ Oh heyyy fiber! That’s right, kale packs plenty of what we like to call “nature’s broom.” Think if it like a hug for your gut!
3️⃣ Vitamin C - yep, kale’s got that too! Which awesome because this magical vitamin helps boost immunity - and we could all use a healthy dose of immunity right now. 😉

TIPS FROM @cookinrd 👩🏻‍🍳
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