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!


Initial Consultation

  • Personalized goal-setting with immediate solutions.

Follow-Up Consultation

  • Stay on track, motivated & inspired!

Discounted Package

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

Follow-Up Package

  • *available to established Nutrition Coaching clients only


4-Week Clean Eating Meal Plan Subscription

  • Clean Eating Meal Plan Subscription (4-week)

4-Week Personalized Meal Plan made just for YOU!

  • Personalized Meal Plan (4-Week)


Complete Kitchen Detox

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


  • Nutrition Plan & Virtual PSF including INTENSE Accountability

Personal Virtual Cooking Class

  • Private Lesson on your Choice of Topic

Small Group Virtual Cooking Class

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


  • 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.


  • 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.


  • 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.


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.


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.


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.


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!


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, 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!

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 ➡️

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 🤷🏼‍♀️


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


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

Yes…working out will give you major instant gratification BUT what’s even more important is CONSISTENCY 💥 Start today and STICK. WITH. IT. #psfchicago ...


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


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

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

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!!!

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! 👩🏻‍🍳

It's Halloween month 🎃💀😈👻 Get into the spirit with this SUPER EASY 🎃Pumpkin Hummus🎃


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


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

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

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! 👩🏻‍🍳

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 👩🏻‍🍳