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 | FOCUS: STRENGTH | BEGINNER-APPROVED)
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: STRENGTH | BEGINNER-APPROVED))*
  • 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 | FOCUS: CARDIO & STRENGTH)

*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 | FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • Booty & Barre Arms
    • all glutes & light resistance upper body (LOW-IMPACT| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • Bounce Back
    • Let’s ‘bounce back’ with some rubberized resistance strength! This unique workout will leave you feeling it ALL OVER! (LOW-IMPACT| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH)*
  • 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| FOCUS: STRENGTH)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED) *

*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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED)*

*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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRENGTH)*

*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| FOCUS: STRETCH & STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: STRETCH & STRENGTH | BEGINNER-APPROVED)*
  • 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| FOCUS: CARDIO, STRETCH & STRENGTH)*

*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| FOCUS: CARDIO | BEGINNER-APPROVED)
  • 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| FOCUS: CARDIO | BEGINNER-APPROVED)

*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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)
  • Muscle Definition
    • What do you get when you mix coreball cardio with sculpted glider challenges & barre arm intervals…MAJOR MUSCLE DEFINITION! (HIGH-IMPACT | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH | BEGINNER-APPROVED)*
  • 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 | FOCUS: CARDIO & STRENGTH)

*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 | FOCUS: CARDIO & STRENGTH | BEGINNER-APPROVED)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)

*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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO & STRENGTH)*
  • 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 | FOCUS: CARDIO)

*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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)

*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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO & STRENGTH)
  • 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 | FOCUS: CARDIO, STRETCH & STRENGTH)

*also available on Virtual PSF

Join the PSF Community!

We are just what you have been looking for!

Hurry and sign-up!! #psfchicago ...

Conquered Monday 🙌🏻 #psfchicago ...

We are well into 2️⃣0️⃣2️⃣2️⃣ & we are so making things happen!

NOW is the time to pinpoint those typical excuses & avoid derailing all of that AMAZING progress! 💥

Here are 5️⃣ excuse-busting tips you can implement TODAY:

🔹Meal Prep - having clean meals ready and prepped does take some work...but it will pay off big time in the end...start by making a little extra of tonight's healthy dinner to store for lunch tomorrow

🔹Pack Snacks - convenience is key & if you have bags of veggies, fruit & other healthy snacks ready to go...you will have no reason to grab those empty calories...whenever you pack a healthy snack, pack an extra to use later, tomorrow, whenever!

🔹Pre-Fill your Water Bottle - get your daily intake by having your water ready & waiting for you

🔹Pack Your Gym Bag - the night before, fill up your bag with all of your essentials so "it takes too much time" doesn't become a reason not to go

🔹Lay Out Your Outfit - no you're not 5 years old...but you CAN benefit from having your gym clothes ready to go because let's face it...sometimes what to wear to workout does take some time to figure out

🌟BONUS TIP: Keep Extra Shoes Ready to Go! Especially if you’ll be wearing boots ❄️

Don’t forget that @virtualpsf is a fool-proof way to stay on track with your PSF workouts 🙌🏻

#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 #rockyourresolution #resolution #newyears
...

Sign-up NOW for your Monday workout! Commitment isn’t easy…but it’s what works 🙌🏻 We love all of our amazing PSFers who refuse to give up on feeling strong & sculpted! 💪🏻 #psfchicago ...

Cruising right into another awesome week! 🙌🏻 #psfchicago ...

Come get the REAL DEAL. Sign up now for a Monday SWEAT FEST 💦 #psfchicago ...

Sign up NOW for your Saturday sculpt session! 🙌🏻 #psfchicago ...

Sweatin’ right into the weekend 💪🏻💦💦 #psfchicago ...

Friday you always ROCK 🙌🏻 #psfchicago ...

Get back in the saddle. Literally. 🚴🏼 🔥 #psfchicago ...

Say what you want...but it's true! SOMETHING is always better than NOTHING went it comes to working out...

Don't be overwhelmed by having to fit in a marathon-long diehard sweat session...if it's not in the cards today...so be it! 👍🏻

...but don't ditch ANY activity!

You KNOW you can squeeze in a quick ab session during your Netflix binge! 😂

#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 #rockyourresolution #resolution #newyears
...

OMG talk about mouthwatering! Definitely put this delish breakfast (or snack!) into your routine ASAP!

💥Berry & Nut Breakfast Bowl💥

⚡️INGREDIENTS⚡️

1/2 cup Strawberries (chopped)
1/2 cup Blackberries (cut in half)
2 tbsps Walnuts (chopped)
2 tbsps Almonds (chopped)
1 tbsp Pumpkin Seeds
1 tbsp Hemp Seeds
1/4 cup Unsweetened Almond Milk

⚡️DIRECTIONS⚡️

Add strawberries and blackberries to a bowl. Top with the nuts and seeds.

Pour the almond milk over top and enjoy!

⚡️NUTRITION⚡️

Calories 355
Carbohydrates 21g
Fiber 10g
Sugar 9g
Fat 28g
Saturated Fat 3g
Protein 13g

Recipe is for 1 serving.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #strong #rockyourresolution #resolution #newyears
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Need an easy lunch that is LOW CALORIE & LOW SUGAR? Same here! Try these super simple lettuce wraps that are creamy and super tasty! 🌯

💥Tuna Salad Lettuce Wraps💥

⚡️INGREDIENTS⚡️

1 Avocado
2 tbsps Lime Juice
1/4 tsp Sea Salt
1 can Tuna (flaked)
2 stalks Green Onion (sliced)
1/8 Cucumber (deseeded and finely chopped)
4 leaves Romaine

⚡️DIRECTIONS⚡️

In a mixing bowl mash the avocado together with lime juice and salt. Stir in the tuna until well combined.

Fold in the green onion and cucumber. Season with additional salt and lime if needed. Divide the tuna salad between the romaine leaves and enjoy!

⚡️NUTRITION⚡️

Calories 252
Carbohydrates 13g
Fiber 8g
Sugar 2g
Fat 16g
Saturated Fat 2g
Protein 19g

Recipe is for 2 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #lettucewrap #strong #rockyourresolution #resolution #newyears
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Help...I’m going to explode! 😫💥

Here are three common causes of bloating, and how you can avoid them:

1. Overeating is probably the most common cause of bloating. Smaller portions should ease the pain. 🙊

2. Eating rich and fatty food can make you feel uncomfortably stuffed. Fat takes longer to digest than protein or carbohydrates, so it keeps the stomach full longer. Avoid bloating by limiting fats in your everyday diet. 🙅🏼‍♀️

3. Eating too fast adds to the risk of bloating after a meal. The remedy is simple...eat more slowly. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite. Many weight-loss experts believe that eating slowly helps prevent overeating! ⚠️

Everyone reacts slightly different to specific foods and food groups so selectively limiting works best to figure out your own body. Here are more foods that can help eliminate the bloat:
🔹lemon water
🔹celery
🔹shrimp
🔹zucchini
🔹olive oil
🔹lentils
🔹artichoke
🔹kimchi
🔹grainy bread
🔹brown rice
🔹oatmeal
🔹leafy greens
🔹fatty fish
🔹apples
🔹berries
🔹eggplant
🔹watermelon
🔹almonds
🔹eggs
🔹dark chocolate
🔹green tea
🔹honeydew melon

#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 #rockyourresolution #resolution #newyears
...

Who doesn't love some dance-worthy R&B hip-hop This battle playlist will energize your workout & have you singing along! 🎤

Follow us on Spotify @powersculptfitness for more awesome playlists 🎶

🌟Five More Hours - Deorro x Chris Brown Deorro
🌟More - RedOne Jimmy Joker Remix Usher
🌟Yeah 3x Chris Brown
🌟Yeah! (feat. Lil Jon & Ludacris) Usher
🌟Run It! (feat. Juelz Santana) Chris Brown
🌟OMG (feat. will.i.am) Usher
🌟International Love Pitbull
🌟Don't Waste My Time (feat. Ella Mai) Usher
🌟Freaky Friday (feat. Chris Brown) Lil Dicky

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #spotify #cardio #fitlife #gohard #workoutmusic #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #rockyourresolution #resolution #newyears
...

Big goals are overwhelming, so sit down and consider the ridiculously easy mini-steps that you can take! Make sure they’re reasonable and attainable - you'll feel awesome conquering the smaller tasks along the way!

#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 #rockyourresolution #resolution #newyears
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This LOW CALORIE & LOW SUGAR recipe is proof that a big quantity of food can still be good for you! 🎉 Fresh and delicious...try it for lunch or dinner this week!

💥Roasted Cauliflower Burrito Bowl💥

⚡️INGREDIENTS⚡️

1 head Cauliflower (cut into florets)
1/2 tsp Cumin
1 tsp Chili Powder (divided)
1 tsp Smoked Paprika (divided)
1/4 tsp Sea Salt (divided)
1 1/2 cups Black Beans (cooked)
1/2 cup Water
1 Avocado
1 Garlic (clove, minced)
1 tsp Lime Juice
1/4 cup Cilantro (finely chopped, optional)

⚡️DIRECTIONS⚡️

Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment paper. Toss the cauliflower with the cumin, half the chili powder, half the smoked paprika and half the sea salt. Place in the oven and cook for 25 minutes, flipping halfway through.

While the cauliflower is baking, add the beans to a small pot along with the water, the remaining chili powder, the remaining smoked paprika and remaining sea salt. Bring to a simmer over medium-low heat, mashing the beans with the back of a spoon. Cook for about 8 to 10 minutes, until the mixture has thickened. Remove from heat.

In a small bowl, add the avocado, garlic and lime juice and mash to make guacamole.

Divide the cauliflower into bowls and top with the mashed beans and avocado. Sprinkle the cilantro on top, if using. Serve and enjoy!

⚡️NUTRITION⚡️

Calories 208
Carbohydrates 28g
Fiber 12g
Sugar 3g
Fat 8g
Saturated Fat 1g
Protein 10g

Recipe is for 4 servings.

#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard # #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #meatballs #strong #rockyourresolution #resolution #newyears
...

A super yummy & filling LOW CALORIE & LOW SUGAR recipe sure to please even the pickiest eater!

💥Chicken & Quinoa Meatballs💥

⚡️INGREDIENTS⚡️

1/4 cup Quinoa (uncooked)
1/2 cup Water
1 Egg
1 lb Extra Lean Ground Chicken
1/2 cup Cilantro (chopped)
1 tsp Ginger (fresh, minced)
2 tsps Fish Sauce
1 tsp Coconut Sugar
1/2 Lime (juice and zest)
2 tbsps Brown Rice Flour

⚡️DIRECTIONS⚡️

Place the quinoa and water in a saucepan over medium-high heat and bring to a boil. Once boiling, cover and reduce heat to low. Let it simmer for 12 minutes. Remove from heat, fluff with a fork and set aside.

Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment paper.

In a large bowl, add the egg and beat with a fork. To the same bowl, add the chicken, cilantro, ginger, fish sauce, coconut sugar, lime juice and zest and mix well. Add the quinoa and the rice flour and mix again.

Roll the chicken mixture into balls slightly bigger than a golf ball. Place them on the baking sheet and bake for 18 to 20 minutes. Remove, serve and enjoy!

⚡️NUTRITION⚡️

Calories 243
Carbohydrates 12g
Fiber 1g
Sugar 1g
Fat 11g
Saturated Fat 3g
Protein 23g

One serving is equal to five chicken meatballs - recipe is for 4 servings.

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