WHERE ARE YOU LOCATED?

All Power Sculpt Fitness studio classes are held at 3119 N. Lincoln Ave. in Chicago – please enter through this door.  If you are attending an indoor cycling class, please enter at our Power Cycle entrance located at 3120 N. Greenview. Doors open 5 minutes before your class start time and lock immediately as class begins…sorry but we cannot accept latecomers.

WHAT CAN I EXPECT AT CLASS?

An incredible workout! PSF is a group fitness studio that offers you HUGE variety by delivering a massive amount of formats, all extremely challenging and effective. Most all class consist of some form of high-intensity resistance training designed to completely reshape each muscle group, along with killer cardio bursts designed to burn a ton of calories. Awesome music and extremely time-efficient, our classes will leave you feeling accomplished! See our Schedule for specific class descriptions.

WHY ARE ALL OF YOUR CLASSES 30 MINUTES?

Our 30-minute classes are TOUGH! If you honestly give it 100% for the entire workout, you will find 30 minutes to definitely be “enough” in most cases, even for seasoned athletes. For those who wish to workout longer, we typically place our classes immediately back-to-back so you can create your own mega-workout. We also believe that by offering a variety of session times and formats, we can accommodate more clients at our prime times.

IS THIS FOR ANY FITNESS LEVEL?

PSF classes are challenging because they work! Most all of our classes are suitable any fitness level if you are motivated and appropriate modifications can be provided.  Always let us know if you need specific alternatives to any exercise or have any limitations well before class begins. Your instructor will encourage and challenge you while insisting you listen to your body while still being honest with your effort level. CLICK HERE to view current class recommendations. If you’re still unsure, try a low-impact class first – they aren’t necessarily ‘easier’ but you might find them to be a great starting place. Contact us any time for specific class recommendations.

WHAT ARE YOUR CLASS CAPACITIES?

It depends on the class format and space needed. All class sessions are thoughtfully planned out to provide adequate distancing between clients. We have found through social distancing that certain classes are more productive with less clients than were allowed pre-COVID…so we of course are using this new knowledge to formulate the best workout experience possible!

WHEN DOES CLASS REGISTRATION OPEN?

Currently, our class sign-up begins the day before. Class registration opens up at 12am the day before for Virtual PSF subscribers. Everyone else must wait until (or before) 12pm the day before. If you try to sign-up for class before this time, you will get an error message. To gain priority in-studio early booking privileges, you need to be a Virtual PSF subscriber.

WHAT CLASS PACKAGES DO YOU OFFER?

You are able to purchase a single session/workout or packages of 5 or 10 workouts. All classes credit packages expire within 3 months of purchase. Virtual PSF members receive a discount on our 10-packs and we also offer seasonal specials to our email subscribers.

DO YOU OFFER AN UNLIMITED PASS?

At this time we do not. We do offer a special tier of our Virtual PSF subscription that includes a limited number of in-studio workouts at a huge discount.

DO YOU OFFER A FREE TRIAL?

Currently we do no offer a free trial class.

WHAT SHOULD I WEAR?

Comfortable workout clothes and appropriate athletic cross-training shoes (our barre, pilates and yoga classes do not require shoes). If you are taking a cycling class, our bikes accept shoes with SPD clips. Come ready to go or at least ready for a quick change! We are no-nonsense and because our workouts are so effective, we don’t waste any time getting started.

WHAT SHOULD I BRING?

A water bottle and a towel – everything else is provided! If you are pregnant or have a medical condition, be sure to bring a required physician release before your first class so you can participate. If you are not fully vaccinated for COVID-19, please wear a mask during your workout to protect yourself.

WHAT IS YOUR CANCELLATION POLICY?

We have an eight (8) hour cancellation window to avoid a ‘late cancel’ which means you lose the class credit used to book the missed session.  To cancel, simply login in to your account and cancel your session.

HOW DOES THE WAITLIST WORK?

If you try to register for a class and the class is full, then you will be given the option to join the waitlist. Only sign up for the waitlist if you plan on being able to take the class as it should be viewed equal to making a reservation. We automatically add people from the waitlist once a class spot opens up to 2 hours before the class start time and at any time of the day or night. You can check your waitlist status by visiting your account.

*Class credits are required to join a waitlist and not refunded if you do not get into class, but you can use the class credit for a future reservation.

*If a waitlist reservation is UNPAID, and you get into the class, you will automatically be charged for the class credit(s) needed to remain on this roster.

DO YOU HAVE HEART RATE MONITORING?

Yes! Our bikes, cycling performance system and main studio system all read ANT+/Bluetooth heart rate monitors. We sell heart rate straps at our front desk (limited supply). Before your session, register your heart rate strap with your instructor and you will receive not only heart rate feedback during your workout, but post-class you will receive an email summary of your average and maximum heart rates, how long you worked in each of your age-specific heart rate zones and calories burned. If no one has notified the instructor that they are heart rate monitoring, the system will not be used, so please make sure to inform your teacher well before class begins!

DO YOU HAVE CYCLING PERFORMANCE DISPLAYS?

Yes! Our cycling studio is equipped with monitors that display each bike’s performance metrics in real-time. This allows for an enhanced workout experience…and quicker results! After each cycle session you will receive a detailed email with all of our workout stats..

*PLEASE NOTE* Due to COVID-19, your cycle class temporarily may not have performance emails. If this is a dealbreaker for you, please do not sign-up.

WHAT IS VIRTUAL PSF?

Virtual PSF is our online community of PSF rockstars who workout with us at home or enjoy a hybrid on in-studio and online workouts. We typically post 3 BRAND-NEW live-streamed workouts daily and since it’s inception, we have posted over 2,000 BRAND-NEW Virtual PSF workouts!

Virtual PSF workouts are perfect for those who want the BEST classes but have a limited schedule to workout…they can crush their classes on their own terms! People love Virtual PSF because they never have to miss a class and they can take PSF with them wherever they go.

We also offer free nutrition tips, recipes, meal plans as well as super popular fitness challenges guaranteed to keep you on track.

As a Virtual PSF subscriber you get discounts on certain in-studio class credit packages as well as priority in-studio booking privileges.

CLICK HERE to learn more!

WILL YOU LIVESTREAM AN IN-STUDIO CLASS THAT I AM IN?

Possibly. This is included in our waiver. We cannot promise you will not be visible during a livestream but it would be highly unusual to be seen. We always aim for the instructor to only be seen.

DO YOU HAVE NUTRITION PROGRAMMING?

Yes! We work closely with our culinary dietitian Sara Haas, RDN, LDN to formulate complimentary nutrition challenges, disperse amazing recipes and offer diet motivation. In addition, we offer individualized meal plans and accountability through our unique programming. CLICK HERE to learn more.

Join the PSF Community!

We are just what you have been looking for!

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 ...

Thursday vibes ✨✨✨ #psfchicago ...

Catch all the action TOMORROW by signing up NOW! 🙌🏻 #psfchicago ...

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.
...

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
...

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

Check out two of our favorite marinades 👇🏻

⭐️ Tangy Meat Marinade ⭐️

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

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

⭐️ Saucy Citrus and Herb Fish or Chicken Marinade ⭐️

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

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

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

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

⭐️ INGREDIENTS ⭐️

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

⭐️ DIRECTIONS ⭐️

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

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

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

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
...

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
...

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
...

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.
...