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
- 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
MEAL PLAN SERVICES
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)
SPECIALTY PROGRAMS
Complete Kitchen Detox
- Nutrition Consultation and Complete In-Home Kitchen Clean-Out
Accountability
- 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
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
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!
Hey it’s true. Ya gotta put the work in! 💪🏻 PSF puts the work in…and always delivers! See ya in class or at @virtualpsf 🙌🏻 #psfchicago
If you know. You know. Just do it & FINALLY crush those goals! 💪🏻 #psfchicago
Did you secure your discounted package yet?!?? They start TOMORROW! Let’s do this 💪🏻 #psfchicago
We NEVER miss a day! @virtualpsf is the SOLUTION to always keeping fit! We love all our VPSF Spring break sculptors squeezing in a 5 min ab sesh or a 10 min booty blast before the hit the beach! 🏖️ It’s SO EASY to get the BEST workout because it’s available ANYWHERE! No more excuses - you don’t have to settle for mediocre 🙅🏼♀️ Sign up NOW - we start TOMORROW! #psfchicago
Visit the link in our bio and save up to 45%! …but hurry…these Spring Sculpting DEALS won’t last long! 💐💪🏻 #psfchicago
Getting FIT on FRIDAY! #psfchicago
Visit the link in our bio and save up to 45%! …but hurry…these Spring Sculpting DEALS won’t last long! 💐💪🏻 #psfchicago
It’s time again...to flip that mindset 🙃
Let’s start off this week with a whole bunch of positivity ⚡️
Before you begin your day...
🔹Think about all of the GOOD things going on in your life
🔹Pick 3 goals for the day (small, big...any memorable & achievable set of goals)
🔹Make it a conscious point to ‘look for the good’ & make a positive difference!
Someone cuts you off in traffic? Instead of raging, look at it in a positive light - maybe they have an emergency? Probably not 😂 but spinning the situation mentally can lighten your own mental load!
Make sure to DO GOOD whenever possible! See someone struggling to open a door, hold all their bags, etc - offer to help (without coming off like you’re going to rob them 🤣). Karma always comes back to you 🔮
When in doubt....just smile 😀 you’ll be surprised how just even a smile will brighten your own day...not to mention others 😁😄😃😀😃😄😆😄😃😀😀😁😆😆
#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
How 🍀LUCKY🍀 to have the BEST crew EVER! #psfchicago
It’s your lucky day! Sign up NOW for this special bonus extended workout that will leave you shamrocked! 🍀💪🏻 #psfchicago
Even if you aren't going on Spring Break...why not amp up your workout playlist with some tunes to get you in the mood to move! 💃🏻..
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🎶Wow. – Post Malone..
🎶Super Bass – Nicki Minaj..
🎶Top Off – DJ Khaled, JAY Z, Future, Beyoncé..
🎶Azukita (Steve Aoki, Daddy Yankee, Play-N-Skillz & Elvis Crespo) – Steve Aoki, Daddy Yankee, Play-N-Skillz, Elvis Crespo..
🎶Sunflower - Spider-Man: Into the Spider-Verse – Post Malone, Swae Lee..
🎶Happier - Breathe Carolina Remix – Marshmello, Bastille, Breathe Carolina..
🎶Habits (Stay High) - Hippie Sabotage Remix – Tove Lo, Hippie Sabotage..
🎶Eastside (with Halsey & Khalid) – benny blanco, Halsey, Khalid..
🎶Money – Cardi B..
🎶Dancing With A Stranger (with Normani) – Sam Smith, Normani..
🎶Fire In My Soul – Oliver Heldens, Shungudzo..
🎶Say My Name (Remix) – ODESZA, Cedric Gervais, Zyra..
🎶Middle – DJ Snake, Bipolar Sunshine..
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#psfchicago #psfmadness #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #staystrong #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #getmoving #workoutmusic #spotify #playlist
#wednesdayworkout tip is just simply to DO. SOMETHING. I always love explaining to people that the best way to make sure you get in a workout is not become overwhelmed by it. Awesome example…this week at @virtualpsf we have daily 5-Minute Barre Blasts. Commit to doing JUST that. 5 minutes (& you know you have 5 minutes!). I bet more times than not, you’ll be inclined to jump on another @virtualpsf workout - why not add in a 15-minute Cardio Yoga Sculpt or Bounce Back?!? Let the little workout suck you in 😜 Make your goals realistic and manageable! #psfchicago
#mondaymotivation is awesome but consistency is definitely key! Make the commitment to workout every day this week...be disciplined and stick with it! 💪🏻 You don’t need a special challenge - create your own! Make it a point to give it 💯% every time & keep track of your progress! You’ve got this 🙌🏻
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#psfchicago #psfmadness #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
Looking for something for lunch 🤔 This GINGER SHRIMP SALAD is delicious...& packed with healthy fats & protein 🙌🏻
⚡️INGREDIENTS⚡️
1 tsp Avocado Oil
9 ozs Shrimp (large, peeled, deveined)
1 tbsp Extra Virgin Olive Oil
1 tbsp Lime Juice
1/4 tsp Honey
1/2 tsp Coconut Aminos
4 cups Arugula
1 Carrot (shredded)
1/4 cup Radishes (thinly sliced)
1 Avocado (sliced)
⚡️DIRECTIONS⚡️
In a skillet over medium heat, add the avocado oil and shrimp. Cook for 3 minutes each side, or until cooked through. Set aside.
While the shrimp cook, add the extra virgin olive oil, lime juice, honey, and coconut aminos to a small jar and shake to combine.
Add the arugula, carrot and radishes to a bowl.
Top with the cooked shrimp, the dressing and avocado. Divide between plates and enjoy!
(2 servings)
⚡️NUTRITION⚡️
Calories 380
Fat 25g
Saturated Fat 4g
Carbs 15g
Fiber 8g
Sugar 4g
Protein 29g
#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #strong #recipes #tasty #gingershrimp
Battle ropes 😈 So hard but so effective! Battle rope exercises are great for building muscular strength, increasing cardiorespiratory fitness, and enhancing athletic performance. They’re low impact and even can be performed sitting down, so they’re a great alternative to other cardio exercises. If you want a true high intensity burn, that will take you to your max in minimal time, grab some heavy ropes, and start battling it out! ⚔️ #psfchicago #workout #fitspo #hiit #battleropes #fitness #workoutmotivation #beastmode #mondaymotivation
Pushing yourself is super tough...we get it...but THANKFULLY your @powersculptfitness workouts are designed to challenge you & get you RESULTS 💪🏻
It’s definitely been proven that exercising with a group will motivate you more and keep you working harder, longer!
Find likeminded rockstars (like your PSF pals!) and you’ll press pass those comfort zones and see those improvements quicker ⭐️
#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
Looking for a way to use that frozen pineapple? Then THIS smoothie is what you need to make!
Ginger-Pineapple-Lime Smoothie
Recipe:
1 cup ginger kombucha
½ medium frozen banana
¼ ripe avocado
½ cup frozen pineapple
1 tsp lime zest + 2 Tbsp fresh lime juice
1-2 tsps grated fresh ginger
1 cup baby kale, spinach or romaine lettuce
Instructions:
Combine everything in a blender (in order listed) and blend until smooth.
NOTE: No kombucha? No problem, swap in your favorite liquid instead. Any milk or even water works! No fresh greens? Replace with froze & use half of the amount.
Sometimes you just need to CHILL and FEEL GOOD 🤗 ...& this playlist does just that!
Follow us on Spotify @powersculptfitness for more awesome playlists!
🎶Motivation Normani
🎶Say So Doja Cat
🎶MOOD 4 EVA (feat. Oumou Sangaré) Beyoncé
🎶3 Nights Dominic Fike
🎶Drown (feat. Clinton Kane) Martin Garrix
🎶Ride It Regard
🎶Break My Stride Matthew Wilder
🎶Adore You Harry Styles
🎶Under the Sun Bakermat
🎶Help Myself Maxine
🎶ROXANNE Arizona Zervas
🎶Alone, Pt. II Alan Walker
🎶Good In Goodbye Madison Beer
#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
I love any type of timed interval workout! It keeps you on track and it hold you accountable so you can fully maximize your burn 🔥 One of my favorite classes to teach and also one of my favorite ways to work out on my own is the 3-2-1 method. It’s so simple and can be done anywhere, even with no equipment! Set your duration, whether that be 18 or 30 minutes, and follow the 3-2-1 protocol! 🙌🏻
3 minutes Cardio & Legs
2 minutes Upper Body
1 minute Abs
Repeat that cycle five times for a 30 minute workout or three time for an 18 minute quick session!
#psfchicago #workout #fitspo #fitnessmotivation #fullbodyworkout #intervaltraining #abs #hiitworkout #fitness #upperbodyworkout
YUM 😋This Creamy Chickpea & Avocado Sandwich is just what you need for a delicious lunch! 🙌🏻
⭐️INGREDIENTS⭐️
1 3/4 cups Chickpeas (cooked, rinsed)
1 Avocado
1 tsp Lemon Juice
1/4 cup Parsley (finely chopped)
1 Garlic (small clove, minced)
Sea Salt And Pepper (to taste)
6 slices Gluten-Free Bread (toasted)
1 cup Arugula
1/2 Cucumber (large, sliced)
⭐️DIRECTIONS⭐️
In a large bowl, add the chickpeas and avocado. Mash well until everything is combined. Add the lemon juice, parsley, garlic, sea salt and pepper. Mix well once more.
On one slice of the toast, add the arugula and cucumber. Top with the mashed chickpea mixture and the other slice of toast. Slice and enjoy!
⭐️NUTRITION⭐️
Calories 430
Protein 14g
Sugar 11g
Fiber 15g
Carbs 39g
Saturated 2g
Fat 17g
#psfchicago #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #dinner #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #foodporn #yum #healthyeating #cleaneating #workoutmotivation #diet #nutrition #strong #recipes #tasty #rice