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!

Let’s slay Saturday 🙌🏻 #psfchicago ...

On fire today 🔥 #psfchicago ...

Oh yes! Sculpted in September for sure 🍁 💪🏻 Keep it goin’!!!! 🙌🏻 #psfchicago ...

You are killin’ it…let’s keep up that energy! 🙌🏻 #psfchicago ...

Friday…ohhhhh yeahhhhh 🙌🏻 #psfchicago ...

We’ll be over here…crushing goals 🎯 #psfchicago ...

Intensity level 10 🔥 #psfchicago ...

Are you on the list 📝🤔 #psfchicago ...

Crunch it 💫 #psfchicago ...

Let’s ROCK our Thursday workout! 🥊🙌🏻💃🏼💥💯⚡️ #psfchicago ...

⚡️INGREDIENTS⚡️

1 tbsp Avocado Oil
2 Garlic (clove, minced)
1 tbsp Arrowroot Powder
1 1/2 cups Unsweetened Almond Milk
1/2 cup Sun-Dried Tomatoes (drained)
1 tbsp Nutritional Yeast
1/2 tsp Sea Salt
1 tbsp Lemon Juice
8 ozs Chickpea Pasta
1 cup Asparagus (trimmed, cut into bite-sized pieces)
1/4 cup Parsley (chopped)
1/2 tsp Chili Flakes (optional)

⚡️DIRECTIONS⚡️

1. Heat avocado oil in a pan over medium-low heat and add garlic. Cook for 1 minute. Add the arrowroot powder and cook for another minute. Then add the almond milk and stir to combine. Stir until the milk has thickened.

2. Pour the almond milk mixture into a blender along with the sun dried tomatoes, nutritional yeast, sea salt and lemon juice. Blend until smooth and creamy. Add more water to thin if needed. Set aside.

3. Meanwhile, cook the pasta according to package directions. Drain and add the pasta back to the pot.

4. In a pan over medium heat, add the asparagus and sauté until cooked through, about 5 to 7 minutes. Once cooked through, add the asparagus in with the pasta. Mix in the sun dried tomato sauce. Divide onto plates and top with parsley and chili flakes, if using. Serve and enjoy!

#psfchicago #fitforfall #fitness #workout #exercise #fitchicago #healthyliving #workoutmotivation #cleaneating #fitnessmotivation #killingit #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #hiit #indoorcycling #nutrition
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These Low-Carb Chicken Burrito Bowls come together in just about 30 minutes, for a fast and easy dinner. Instead of using rice, these bowls are made with cauliflower “rice”, which is a low-carb alternative that is easy to prepare in the Instant Pot. No food processor necessary!

⚡️INGREDIENTS⚡️

1 cup prepared salsa
1 pound boneless chicken breasts
1/2 teaspoon ground cumin
Salt and pepper
1/2 head cauliflower , cut into florets (about 10 ounces)
TOPPING IDEAS
shredded lettuce
chopped tomatoes
green onions
shredded cheese
black beans

⚡️INSTRUCTIONS⚡️

1. Pour the salsa into the bottom of the Instant Pot and place the chicken breasts on top. Sprinkle a 1/2 teaspoon of cumin, plus salt and pepper over the top, but do not stir.

2. Place a 2.5-inch trivet over the chicken, then put an oven-safe bowl that is 7-inches in diameter on top of that. Pour the cauliflower florets into the bowl.

3. Secure the lid to the Instant Pot the move the steam release valve to Sealing. Select Manual or Pressure Cook (the button varies by model) to cook on high pressure for 4 minutes. When the cooking cycle is complete, let the pressure naturally release for 10 minutes before moving the steam release valve to Venting. (The screen will read LO:10 when the pressure has released for 10 minutes.) When the floating valve drops, to signal that the pressure has been released, you can safely remove the lid.

4. Use oven mitts to remove the bowl of cooked cauliflower and the trivet, then use tongs to transfer the cooked chicken to a cutting board to rest for a few minutes. Use a potato masher to break up the cooked cauliflower into rice-like pieces. (You may want to pour the cauliflower into a larger bowl for easier mashing.) It doesn't have to be perfect-- this is a "rustic" style cauliflower rice. Season the rice to taste with a little salt and pepper.

5. Use two forks to shred the chicken on the cutting board, then transfer it back to the salsa in the Instant Pot and give it a stir to coat well. To serve the bowls, place some of the cauliflower "rice" in a bowl, top with some of the shredded chicken & salsa mixture, and other toppings like lettuce, tomatoes, green onions, and avocado.
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Every day is a new chance to get BETTER! 💪🏻

Make a healthy choice today - workout, eat a clean meal, go to bed early - pick 1 thing that is ACHIEVABLE! 🏆

You don't need to get overwhelmed, just push yourself towards 1 awesome habit & chip away towards your ultimate GOALS! 🙌🏻

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #run #indoorcycling
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⚡️INGREDIENTS⚡️

1/3 Banana (mashed)
2/3 Egg
1 1/3 tbsps Maple Syrup
2 2/3 tbsps Unsweetened Almond Milk
2 2/3 tbsps Oat Flour
2/3 cup Oats (rolled)
1 1/3 tbsps Vanilla Protein Powder
1/3 tsp Baking Powder
1/3 tsp Cinnamon
1/16 tsp Sea Salt
1 tsp Coconut Oil (melted)
1/2 cup Frozen Berries (thawed)

⚡️DIRECTIONS⚡️

1. Preheat the oven to 350F (177ºC). Line a muffin tin with liners.

2. Add mashed banana, eggs, maple syrup and almond milk to a medium-sized bowl. Mix well.

3. In a large bowl, whisk the oat flour, rolled oats, protein powder, baking powder, cinnamon and sea salt. Combine the wet ingredients into the dry then add the melted coconut oil. Mix again until combined.

4. Fold the thawed berries into the mixture. Once combined, scoop into the muffin tin and bake for 18 to 20 minutes. Remove, let cool and enjoy!
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Add this 80'S VS 90'S FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Billie Jean Michael Jackson
🎵Bye Bye Bye *NSYNC
🎵Back In Black AC/DC
🎵I Want It That Way Backstreet Boys
🎵Sweet Dreams (Are Made of This) - Remastered Eurythmics
🎵Jumpin', Jumpin' Destiny's Child
🎵Wake Me up Before You Go-Go Wham!
🎵Boom, Boom, Boom, Boom!! Vengaboys
🎵I Wanna Dance with Somebody (Who Loves Me) Whitney Houston
🎵Wannabe Spice Girls
🎵Material Girl Madonna
🎵No Scrubs TLC
🎵Don't Stop Believin' Journey
🎵Baby Got Back Sir Mix-A-Lot

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #strong #mondaymotivation #psfchicago #indoorcycling #spotify
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We ❤️ sandwiches!

Especially when they’re loaded with allllllll the veggies 🍅 🥬🥒🫑!!!

Here are some veggie-licious versions we’re loving right now:

1️⃣ Sliced cucumbers and ripe tomato with sprouts, and green leaf lettuce on sourdough smeared with Boursin cheese.
2️⃣ Whole wheat lavash topped with hummus, kalamata olives, roasted red peppers, feta cheese and cucumbers.
3️⃣ Ciabatta roll swiped with basil pesto and topped with fresh mozzarella, sliced tomatoes, basil and a splash of balsamic vinegar and a sprinkle of sea salt.
4️⃣ A crusty baguette topped with thinly sliced peaches, lots of arugula, goat cheese and a dash of raspberry (or other fruit-forward) vinegar.
5️⃣ Sliced sourdough topped with refried black beans, pico de gallo, shredded lettuce, avocado and queso fresco.

Follow @cookinrd for more tips and recipes!
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⚡️INGREDIENTS⚡️

1/2 Banana
2 1/8 tbsps Unsweetened Almond Milk
1/2 cup Almond Flour
3/4 Egg
1/2 tsp Baking Powder

⚡️DIRECTIONS⚡️

1. Preheat oven to 350ºF (177ºC). Prepare silicone mini muffin cups on a tray, or use a mini silicone muffin tray.

2. In a mixing bowl, mash the bananas with a fork and combine with the remaining ingredients. Pour the batter into the cups and bake for 20 to 25 minutes or until a toothpick comes out clean.

3. Remove from oven and let cool. Enjoy!

#psfchicago #fitforfall #fitness #workout #exercise #fitchicago #healthyliving #workoutmotivation #cleaneating #fitnessmotivation #killingit #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #hiit #indoorcycling #nutrition
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Add this CLUB READY FAVORITES playlist ⚡️ into your workout music rotation 🙌🏻 Check out these PSF faves that will bring you back to the day!

Follow us on Spotify at @powersculptfitness ⬅️

🎵Losing It - Radio Edit FISHER
🎵Intoxicated - Radio Edit Martin Solveig
🎵TURN OFF THE LIGHTS Dog Blood
🎵Flakka Flakka Will Sparks
🎵Body On My Loud Luxury
🎵Sweet Dreams - Andrey Keyton & Sharapov Radio Mix Lika Morgan
🎵Boy Oh Boy Good Times Ahead
🎵Say Something - Zac Samuel Remix Karen Harding
🎵Light It Up - Remix Major Lazer
🎵Rise Jonas Blue
🎵No Money Galantis
🎵Feelin' Myself will.i.am
🎵Bang It To The Curb Far East Movement
🎵Can't Hold Us - feat. Ray Dalton Macklemore & Ryan Lewis

#fitness #gym #fit #workout #fitnessmotivation #motivation #HIIT #training #health #fitfam #sport #healthy #burpee #pushup #lifestyle #gymlife #healthylifestyle #exercise #personaltrainer #weightloss #muscle #instagood #instafit #fitspo #cardio #gymmotivation #psfchicago #run #indoorcycling #spotify
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🎶 “When I dip, you dip, we dip…” 🎵

Okay, so maybe the classic 😆 song by Freak Nasty, wasn’t about “food,” but dips are something WE can definitely sing about!

Dips are fun for dipping, sure. But we love 💕 to use them in other ways too. Here are some ideas for how to use that hummus, tzatziki, salsa, guac, etc:

1️⃣ Salad dressing - No more ranch in the fridge? No problem! Use your dip instead! For thicker dips such as hummus, thin with a little water first to make it pourable.
2️⃣ Sandwich spread - Mustard is cool, but why not switch things up? Try tzatziki in your next veggie wrap or salsa on your turkey sandwich!
3️⃣ Marinade - Just like dressing, thin a bit with water, oil or acid and use as a marinade for veggies, chicken, shrimp and beef!

Follow @cookinrd for more tips and recipes 👩🏻‍🍳
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School is starting back up & although parents rejoice 🎉 students & teachers may need a bit of time to adjust!

No matter what your situation, these back-to-school tracks will boost your mood (& your workout!) so you can start to get FIT-FOR-FALL 😱

🎵ABC - N2N & Andie Roy Remix The Jackson 5
🎵Smells Like Teen Spirit - Remix DJ Crazy J Rodriguez
🎵We Are Young (feat. Janelle Monáe) fun.
🎵High School Nicki Minaj
🎵Hot for Teacher - 2015 Remaster Van Halen
🎵Lip Gloss Lil Mama
🎵Stressed Out Twenty One Pilots
🎵Manic Monday The Bangles
🎵School Spirit Kanye West
🎵Kids MGMT
🎵Never Really Over Katy Perry
🎵School's Out Alice Cooper
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