MATCH YOUR PSF WORKOUTS WITH PERSONALIZED NUTRITION

THESE SPECIAL PACKAGES ARE ONLY AVAILABLE TO A LIMITED NUMBER OF PSF CLIENTS

We have combined the BEST workouts in Chicago with personalized nutrition & accountability!

Our Nutrition Packages are designed with results in mind.

Make the commitment to your health!

PRIVATE NUTRITION COACHING

Initial Consultation

$275
  • Personalized goal-setting with immediate solutions.

Follow-Up Consultation

$150
  • Stay on track, motivated & inspired!

Discounted Package

$499
  • SAVE 15%! 1-Initial & 2-Follow-Up Consultations

Follow-Up Package

$300
  • *available to established Nutrition Coaching clients only

MEAL PLAN SERVICES

4-Week Clean Eating Meal Plan Subscription

$75
  • Clean Eating Meal Plan Subscription (4-week)

4-Week Personalized Meal Plan made just for YOU!

$200
  • Personalized Meal Plan (4-Week)

SPECIALTY PROGRAMS

Complete Kitchen Detox

$275
  • Nutrition Consultation and Complete In-Home Kitchen Clean-Out

Accountability

$299
  • Nutrition Plan & Virtual PSF including INTENSE Accountability

Personal Virtual Cooking Class

$99
  • Private Lesson on your Choice of Topic

Small Group Virtual Cooking Class

$20
  • Make it a Cooking Party! Price is Per Person; Minimum 5 People

INITIAL CONSULTATION DETAILS

  • You’ll get the chance to show me what you do! Keep track of what you’re eating and drinking for 7 days before our visit, using a food log & photos. We’ll meet in-person or virtually to go over everything. We’ll discuss your concerns, expectations and goals. I’ll provide solutions that help you get the results you want! After that, you’ll get an email from me that summarizes our session as well as extra information (recipes, meal planning tools, etc) to help you reach your goals.

Nutrition Coaching is led by Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

FOLLOW-UP CONSULTATION DETAILS

  • Want to stay on track when it comes to the awesome plan we put in place during that initial consultation? Great idea! The follow-up consultation is designed to keep you motivated and inspired. We’ll focus on what’s working and what isn’t and find workable solutions.

Nutrition Coaching is led by Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

MEAL PLAN SUBSCRIPTION DETAILS

  • Our 4-Week Clean Eating Meal Plan Subscription includes a dietitian-approved meal plan delivered to your inbox EACH week. You’ll get a total of 4 weeks of delicious and nutritious ideas curated by our chef/RD to fuel all of your PSF workouts (and life, in general). And as an added bonus, we’ll include cooking and nutrition tips and modifications to supplement those meal plans.

Meal plan subscription is developed by Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

PERSONALIZED MEAL PLAN DETAILS

Life is busy! Let us help you make it easier by building a meal plan just for you! We’ll take your schedule, dietary needs and cooking level all into account to a create plan that makes getting meals on the table easy and fun!

  • 4-Week Meal Plan includes:
    • Initial diet and health intake form
    • 2 weeks of initial dietary suggestions and recipes
    • a follow-up intake form at the 2-week mark
    • 2 more weeks of meals based upon your feedback

Individual meal plan is developed by Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

COMPLETE KITCHEN DETOX DETAILS

Does your kitchen need a little T.L.C.? Would you like some help cleaning out those expired foods and re-filling with amazing foods? Then this service is for you! Here’ how it works. We will meet over Zoom, chat and check out your kitchen set-up and contents. We will spend some time talking about you – your needs, your schedule, and other relevant topics. And then it’s off to your kitchen (virtually)! I will go through your fridge, freezer and pantry and figure out what you need to keep and what should be tossed. Then we will talk about what to stock it with and how to keep it organized!

Complete Kitchen Detox is performed by Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

ACCOUNTABILITY DETAILS

PICK ANY 3 WEEKS! (2 weeks of bootcamp plus 1 maintenance week)

Prepare to achieve and even exceed your fitness and nutrition goals in with our Accountability Bootcamp!

Are you ready for serious change? Then you need us! Trained experts working side-by-side to MAKE SURE you are choosing wisely when it comes to nutrition and fitness.

This intense results-oriented program is a highly personalized approach that will hold you accountable & propel you towards real results!

  • Fitness Program: 30 days of Virtual PSF.
  • Nutrition Plan: Recipes, Nutrition Tips & Two-Week Structured Meal Plan developed specifically for YOU through a highly detailed diet and health intake form!
  • Accountability: Two weeks of real-time check-ins with leaders via text platform. We want you to succeed – multiple daily check-ins are 100% REQUIRED.
  • Maintenance Phase: One week of individually tailored support to prepare you to maintain steady improvement long-term!

This one-of-a-kind program is led by Heather Hughes, M.Ed., ACSM & ACE Certified, one of the top fitness professionals in Chicago and owner of Power Sculpt Fitness, and Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

VIRTUAL COOKING CLASSES

Option 1: Personal  (one-on-one) cooking classes. Everything from knife skills to learning new cooking skills. Together we choose a topic and then I develop the course to help you build up your confidence in the kitchen! Or at least provide motivation to get you back to having fun in the kitchen. 1 hour, $99
Option 2: Small group. Same as above, but you get to “bring” some friends along! 1 hour, $20/person (minimum 5 people)
Option 3: Virtual open group classes. These happen monthly and always feature a new, fun topic. Stay tuned to all social media channels so you don’t miss out.

Sara Haas, RDN, LDN, author and leading culinary nutrition expert.

CONTACT SARA to learn more!

MEET SARA HAAS!

Sara Haas RDN, LDN, is a food and nutrition expert with formal training in the culinary arts. She works as a freelance writer, recipe developer, media authority, public speaker and consultant dietitian/chef. She is the author of Taco! Taco! Taco! and co-author of The Fertility Foods Cookbook. Sara is a former culinary and nutrition instructor and served as a National Academy of Nutrition and Dietetics Media Spokesperson. Sara has been featured in Eating Well Magazine, Shape Magazine, Parents Magazine, U.S.A. Today, The Wall Street Journal, The Huffington Post, Epicurious, BabyCenter, O Magazine and Today’s Dietitian Magazine. Sara also shares her love of food and nutrition on her website, SaraHaasRDN.com and on Instagram (@cookinRD) where she posts recipes, as well as nutrition and cooking tips.

Join the PSF Community!

We are just what you have been looking for!

Emily’s Birthday Party was a KILLER Cardio Party 🎉 Happy Birthday @emilychet23 🎂 #psfchicago ...

Sweat session activated 💦🙌🏻 #psfchicago #workout #hiit #fitspo #chicagofitness #intervaltraining #fitnessmotivation #cardio #strengthtraining #workoutmotivation ...

Saturdays are awesome, but Mondays can be even better! The way you look at your day is what you make of it. Start by setting some goals and holding yourself accountable towards achieving them! Let’s work hard and do this together! #psfchicago ...

Sunday Sweat 💦 Nothing better! #psfchicago ...

Another day…another killer sweat session 💦 #psfchicago ...

#mondaymotivation 🤩🤩🤩🤩 #psfchicago ...

Best. Workouts. Period. #psfchicago ...

😉 so true…. #psfchicago ...

We love a KILLER cardio sweat session 💦 #psfchicago ...

Monday muscles 💪🏻 #psfchicago ...

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Waffles with a whole wheat twist by @cookinrd are simply magnificent! Add them into your breakfast rotation...perfect for a Sunday morning 🧇

INGREDIENTS
▪️3 cups low-fat buttermilk, room temp
▪️3 large eggs, room temperature
▪️1 teaspoon pure vanilla extract
▪️2 packed tablespoons light brown sugar
▪️6 tablespoons salted butter, melted and cooled
▪️¾ cup all purpose flour
▪️2 ¼ cups whole wheat flour
▪️1 tablespoon baking powder
▪️¾ teaspoon baking soda
▪️¾ teaspoon kosher salt
▪️1 ½ teaspoons ground cinnamon

INSTRUCTIONS
▪️Whisk the buttermilk, egg, vanilla and brown sugar together in a medium bowl. Stir in the butter. Set aside.

▪️Combine the flours, baking powder, baking soda, salt and cinnamon in a separate, large bowl. Add the wet mixture all at once and stir until batter is just combined. A few lumps are cool! Let batter rest 10 minutes.

▪️Preheat your waffle iron. Brush lightly with oil (canola, avocado, grapeseed all work) and fill with batter, following manufacturer’s instructions. Repeat with remaining batter.

▪️Waffles are best served right out of the waffle iron. Otherwise, cool on a wire rack to prevent them from getting soft and soggy.
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It’s Monday! Put some goals in place! Hold yourself accountable and expect great things so you can achieve great things. You’ve got this!
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #nutrition #healthyeating #cleaneating #detox #diet #lean
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When it comes to working out...MUSIC MATTERS! These hard-rocking tunes will amp up the energy big time! Crank up the volume and LET'S ROCK 🎸🤘🏻

Get this playlist (& ALL of our killer playlists) on our Spotify channel @powerscultpfitness (just search powersculptfitness on Spotify!)

⚡️Journey - Don't Stop Believin'
⚡️Guns N' Roses - Welcome To The Jungle
⚡️Lenny Kravitz - Are You Gonna Go My Way (Laidback Luke Bootleg)
⚡️Bon Jovi - Livin' On A Prayer
⚡️Nirvana - Come As You Are (Evokings Remix)
⚡️Pearl Jam - Go (Remastered)
⚡️ACDC - Highway To Hell ( Remix)
⚡️Metallica - Enter Sandman
⚡️Guns N' Roses - Paradise City
⚡️Nirvana - Smells Like Teen Spirit
⚡️Ram Jam - Black Betty
⚡️Green Day - Basket Case
⚡️Head Like A Hole (DJ FM's Anonymity Paradigm Remix) - NIN (EDM Rave)!
⚡️AC/DC - Thunderstruck

#psfchicago #fitness #workout #exercise #onlinefitness #workoutmusic #spotify #rock #hiphop #workoutmotivation #fitspo #chicagofitness #fitnessmotivation #cardio #killingit #playlist #letsdothis #yass #hardrock #rockmusic #rockout #headbanger
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Don’t neglect your back! 🙅🏼‍♀️ Remember when you’re lifting to think about your posture and engage your upper back. Think about pulling your shoulder blades down and in while you make your neck long. Even if it’s not a “back exercise”, supporting the movement with your back (& core of course) will make a huge difference in your overall results and symmetry! 💪🏻 Check in with your form and make sure not to forget your backside!

#psfchicago #workout #fitnessmotivation #strengthtraining #workoutmotivation #fitspo #upperbodyworkout #trainertips #flex #weighttraining
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The hardest thing about a fit lifestyle is definitely STICKING WITH IT! It's exciting to get started, but you need to pace yourself and be consistent. It truly is where you will see your results! 💪🏻

At @virtualpsf we are in it TOGETHER! The community is amazing and the workouts have so much variety that it is just incredible what you can accomplish in not much time at all! 🙌🏻 It makes it easier to be consistent when you have such powerful support! ❤️

Learn more about joining our @virtualpsf crew at: http://virtualpsf.com ⬅️

#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 #mondaymotivation
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Use frozen, skinless wild salmon fillets for a cheap and filling lunch on the go. This low-calorie, healthy dish couldn't be easier to whip up!

*INGREDIENTS*

2/3 cup wholewheat penne
1 tbsp rapeseed oil
1 large red pepper , roughly chopped
2 frozen, skinless wild salmon fillets (about 4.25 oz each)
1 lemon , zested and juiced
2 garlic cloves , finely grated
1 shallot , very finely chopped
2 tbsp capers
6 pitted Kalamata olives , sliced
1 tsp extra virgin olive oil
2 handfuls rocket

*DIRECTIONS*

STEP 1
Cook the pasta following pack instructions. Meanwhile, heat the rapeseed oil in a frying pan, add the pepper, cover and leave for about 5 mins until it softens and starts to char a little. Stir, then push the pepper to one side and add the salmon. Cover and fry for 8-10 mins until just cooked.

STEP 2
Meanwhile, mix the lemon zest and juice in a large bowl with the garlic, shallot, capers and olives.

STEP 3
Add the cooked pepper and salmon to the bowl. Drain the pasta and add it too, with black pepper and the olive oil. Toss everything together, flaking the salmon as you do so. If eating now, toss through the rocket; if packing a lunch, leave to cool, then put in a container with the rocket on top and mix through just before eating.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #tacos #diet
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Sometimes we all just need to chill out 🙏🏻
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Check this upbeat, positive but totally zen-inspired playlist! ⚡️
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🎶Dancing With A Stranger (with Normani) Sam Smith..
🎶Feel It Still - Ofenbach Remix Portugal. The Man..
🎶Girls Like You (feat. Cardi B) Maroon 5..
🎶Something Just Like This The Chainsmokers..
🎶Happier Marshmello..
🎶In My Mind Dynoro..
🎶Body Loud Luxury..
🎶Old Town Road - Remix Lil Nas X..
🎶7 rings Ariana Grande..
🎶Outta My Head (with John Mayer) Khalid..
🎶Without Me Halsey..
🎶Eastside (with Halsey & Khalid) benny blanco..
🎶On My Way Alan Walker..
🎶We Found Love (feat. Ashibah) Nora En Pure..
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Follow us on Spotify @powersculptfitness for more awesome playlists!
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#psfchicago #sculpttosummer #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #music #workoutmusic #spotify #workoutplaylist
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Follow this foolproof formula for making the most delicious meal-prep Muffin-Tin Eggs using the ingredients of your choosing!

⭐️Prepare the base by whisking together 8 large eggs with 1/2 cup reduced-fat milk and 1/4 teaspoon each salt and pepper.

⭐️Liberally coat a 12-cup muffin pan with cooking spray (or use the silicone muffin-tin cups linked above). Divide 3/4 cup each chopped vegetables and protein (like cooked meat, tofu or beans), 6 tablespoons cheese, and a small sprinkling of seasonings (such as herbs, salsa or even sun-dried tomatoes) among the muffin cups. Top with the egg mixture and bake in a 325°F oven until set and lightly brown, about 20 to 25 minutes.

⭐️Cool completely and refrigerate in an airtight container for 3 days or freeze for up to 1 month. They're delicious right out of the fridge or can be quickly reheated in the microwave—wrap egg muffins in a paper towel and microwave on High for 30 to 60 seconds.

🔹Our Favorite Combinations🔹
We really love our muffin-tin eggs for their delicious flavor and convenience. Here are some of our favorite flavor combinations and recipes to try this week!

🧀Red Bell Pepper + Black Beans + Jack Cheese + Salsa
This Southwestern-inspired egg muffin delivers the flavors we love in a bite-size package. Top with hot sauce and a bit of chopped cilantro to really drive the Southwestern style home.

🥦Broccoli + Chopped Bacon or Ham + Cheddar + Chives
western style muffin tin eggs
Who doesn't love a classic Western-style omelet? We riffed on that popular breakfast order with these broccoli, bacon and Cheddar muffin-tin eggs.

🍅Roasted Red Peppers + Veggie Sausage + Mozzarella + Sun-dried Tomatoes
Even vegetarians can get in on the action with these meat-free muffin-tin eggs! Here we use veggie sausage, roasted red peppers, mozzarella and sun-dried tomatoes for a flavor-packed Mediterranean-inspired breakfast you can take on the go.

#psfchicago #healthyish #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #fitfam #squadgoals #fitlife #workoutinspiration #chicagofitness #sweat #nutrition #healthyeating #cleaneating #healthy #cleaneating #eggs #breakfast #diet
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Three killer exercises to jumpstart any bodyweight workout! Try doing 10 of each, in a row, then repeating that circuit 2-5 times for an even bigger 🔥

#psfchicago #bodyweightworkout #strengthtraining #cardio #fitspo #hiitworkout #workoutmotivation #fitmom #wednesdayworkout
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The day will pass with or without you making the most of it...so make a goal, stick to it and OWN today! You've got this!

#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
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