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!

Sign up now for your Tuesday workout! #psfchicago ...

Killing it on a Monday! #psfchicago ...

Let’s be UNSTOPPABLE! 🙌🏻

#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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Sign up now and let’s start off the week with a 💥 #psfchicago ...

Get ready to rock your week! #psfchicago ...

Run in’ down a dream! 🙌🏻 #psfchicago ...

Sign up now! #psfchicago ...

Awesome energy 🙌🏻 #psfchicago ...

Getting after it! #psfchicago ...

Friday FUN! Sign up NOW! #psfchicago ...

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
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I love a good platform workout 💪🏻 Some of my favorite exercises:
▪️Step Ups
▪️Reverse Lunges
▪️Jump On/Off
▪️Push-Ups
▪️Seated Tuck Ins
▪️Squat over the Top

Don’t have a platform? You can do these off of any safe,elevated surface! 💡

#psfchicago #wednesdayworkout #hiitworkout #legday #fitspo #workoutmotivation #cardio #fitness
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Summer is in FULL SWING 🌝 Get into your workout & stay consistent with this bangin' mix! 🙌🏻 Follow us on Spotify search: powersculptfitness) for this playlist & so many others!

🎵THE SCOTTS, Travis Scott, Kid Cudi - THE SCOTTS
🎵Trevor Daniel, blackbear - Falling (blackbear Remix)
🎵Marshmello, Halsey - Be Kind (with Halsey)
🎵David Guetta - Wild One Two (feat. Nicky Romero and Sia)🎵VLady Gaga, 🎵Ariana Grande - Rain On Me (with Ariana Grande)
🎵Conkarah, Shaggy, DJ Fle - Banana (feat. Shaggy) - DJ FLe - Minisiren Remix
🎵DaBaby, Lil Baby, Moneybagg Yo - TOES (feat. Lil Baby & Moneybagg Yo)
🎵Sam Feldt, RANI, GATTÜSO - Post Malone (feat. RANI) - GATTÜSO Remix
🎵Wiz Khalifa - Still Wiz
🎵Migos, Nicki Minaj, Cardi B - MotorSport
🎵Disclosure, Sam Smith, Tesfa Williams - Latch - T. Williams Club Remix
🎵K CAMP, T-Pain - Lottery (Renegade) - T-Pain Remix
🎵Megan Thee Stallion, Beyoncé - Savage Remix (feat. Beyoncé)
🎵Migos - Racks 2 Skinny
🎵Meghan Trainor, Nicki Minaj, Zookëper - Nice to Meet Ya (feat. Nicki Minaj) - Zookëper Remix
🎵Big Boi, Killer Mike, Jeezy - Kill Jill (feat. Killer Mike & Jeezy)
🎵Billie Eilish - bury a friend

#psfchicago #spotify #workoutmusic #fitspo #fitnessmotivation #workoutmotivation #cardio #playlist #workoutplaylist #fitchicago
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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 4 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.

Simply toss the bean with a bit of salt, pepper, and olive oil, then bake in the oven for about an hour. The final product is a tasty, crunchy way to enjoy this healthy food, perfect for when those potato chip cravings strike! And at only 130 calories a serving, it's prime for snack time.

⭐️ 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—complete with 3 grams of fiber and 20 grams of protein.
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Make it a PART of your LIFE & you’ll become more healthy & fit - ready to conquer EVERY day! #psfchicago ...

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
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Shrimp tacos sound like a good idea 💥 This recipe sounds delish...who will try it and report back?!?!?

⭐️INGREDIENTS⭐️

Garlic Cilantro Lime Sauce:
1/4 cup oil
1/4 cup water
1/2 cup chopped green onions
1/2 cup cilantro leaves
2 cloves garlic
1/2 teaspoon salt
juice of 2 limes
1/2 cup sour cream or full-fat Greek yogurt

Shrimp Taco Spice Mix:
2 teaspoons each chili powder and cumin
1/2 teaspoon each onion powder and garlic powder
1/4 teaspoon cayenne pepper (more or less to taste)
1 teaspoon coarse sea salt
stuff for the shrimp tacos:
1 lb. shrimp, peeled and deveined, tails removed
2–3 cups shredded green cabbage
8 small tortillas (corn or flour)
avocados, Cotija cheese, and lime wedges for serving

⭐️DIRECTIONS⭐️

Sauce: Pulse all the sauce ingredients in a food processor or blender until mostly smooth.

Slaw: Toss some of the sauce (not all) with the cabbage. We’ll use the leftover sauce to top the tacos.

Shrimp: Pat the shrimp dry with paper towels. Toss the shrimp in a small bowl with the spice mix to get it coated. Heat a drizzle of oil a large skillet over medium high heat. Add the shrimp to the hot pan and sauté for 5-8 minutes, flipping occasionally, until the shrimp are cooked through.

Assembly: For the prettiest and easiest-to-eat assembly, go in this order: smashed avocado, slaw, and shrimp. Finish with Cotjia cheese, lime wedges, and extra sauce.
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Grab a green tube and get to work! Just a few quick simple moves and you can get a total body blast that can be your standalone workout…or add it to some bonus cardio for more intensity. Squats, bicep curls, squat curl combo, shoulder press plus some squat pops will rev up your heart rate and serve as a total body tightened! 🙌🏻

#psfchicago #fistpo #workout #fullbodyworkout #resistancebands #fitnessmotivation
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Let's take a quick trip through the decades 🎶 From the 1950's through today, we've got an eclectic mix of hits to re-energize your workout...or just your day 🙌🏻

Follow us on Spotify for this playlist and MANY others - simply search "powersculptfitness" 💥

⭐️Roy Orbison - Oh, Pretty Woman
⭐️Big Brother & The Holding Company, Janis Joplin - Piece of My Heart
⭐️Bee Gees - Stayin' Alive - Remastered Version
⭐️Michael Jackson - P.Y.T. (Pretty Young Thing)
⭐️Aerosmith - Walk This Way
⭐️a-ha - Take on Me
⭐️Wham! - Wake Me up Before You Go-Go
⭐️Eurythmics, Annie Lennox, Dave Stewart - Sweet Dreams (Are Made of This) - Remastered
⭐️Britney Spears - Till the World Ends
⭐️Fall Out Boy - Sugar, We're Goin Down
⭐️Gwen Stefani - Hollaback Girl
⭐️Calvin Harris, Dua Lipa - One Kiss (with Dua Lipa)
⭐️Kesha - We R Who We R
⭐️P!nk - Raise Your Glass
⭐️Dua Lipa - Don't Start Now
⭐️Drake - Toosie Slide
⭐️The Weeknd - Blinding Lights
⭐️Lady Gaga, Ariana Grande - Rain On Me (with Ariana Grande)

#psfchicago #spotify #workoutmusic #fitspo #fitnessmotivation #workoutmotivation #cardio #playlist #workoutplaylist #fitchicago
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Sheet Pan Chicken Fajitas have quickly become a regular in my house! These easy fajitas are full of Mexican flavor and they are so simple and to throw together...plus, clean up couldn’t be easier! They’re sure to be a weekly addition to your dinner rotation! 🙌🏻

⭐️Ingredients⭐️

Spices (chili powder, ancho chili powder, cumin, paprika, coriander, S&P)
Chicken breasts
Veggies (bell peppers, onion, garlic, cilantro)
Olive oil
Lime
Flour tortillas

⭐️Directions⭐️

You don’t even need a mixing bowl here, I’m telling you you’ll love these sheet pan fajitas! Here are the simple steps:

Place the chicken and veggies on rimmed baking sheet.

Sprinkle over homemade fajita seasoning.

Drizzle with olive oil and toss well.

Bake until chicken is cooked through, tossing once halfway through.

Serve in warmed tortillas.

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