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.

CONTACT US

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
...

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.

#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
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So true! Jump on a quick @virtualpsf workout…you’ll be SO HAPPY you did! 🙌🏻 #psfchicago #mondaymotivation ...

Are you ‘Rocking Your Resolution’? A quick tip is get together your favorite Easy Snack Combos so you are always ready to be healthy! 🍽

The more prepared you are...& the more options you have...the better 🙌🏻

So stock up and get ready to crush your goals! 💥

#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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