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Beating up those Monday blues…literally! 🥊😜 Way to work ladies! #psfnorthshore
Power Bands was an AWESOME crew this morning! Way to bring the 🔥 Sunday sculptors! #psfnorthshore
Major Saturday SLAY this morning! 🔥 Way to crush it everyone…now go enjoy some ☀️!!! #weekendvibes #psfnorthshore
What’s better than an awesome Friday workout? THREE awesome Friday workouts! ⭐️⭐️⭐️ Join us this weekend!
#psfnorthshore #fitspo #hiit #lowerbodyworkout #cardio #intervaltraining #fitnessmotivation #workout #fullbodyworkout #fitness #chicagofitness
On Wednesdays…we HUSTLE! 🔥 Booty, Bands & Barre followed by some awesome Box & Abs 🙌🏻 Join us TOMORROW!!!
#psfnorthshore #fitspo #boxing #powerbands #workoutmotivation #cardio #strengthtraining #fitness #bootyworkout #letsgo #workout
These two bada$$es are twinning 👯 & DEFINITELY winning! They crush EVERY workout thrown at them & LOVE a challenge! 🙌🏻 #psfnorthshore
Tuesday you TURNED. IT. UP. 🔥 Seriously crazy-awesome crew today! 🙌🏻 Keep it going & sign-up now for your Wednesday workout! #psfnorthshore
Monday…YOU BROUGHT THE HOUSE DOWN! 🙌🏻 Keep up that awesome effort & don’t forget to sign up for all of your classes this week! 💪🏻 #psfnorthshore
Here’s some #mondaymotivation for you PSF crew! Let’s get this week started with a killer Monday sweat sesh and LET’S GET AFTER IT! Sign up NOW…I want to see you sculpting every day this week! #psfnorthshore
TRX Tuesday & we totally CRUSHED it! 🙌🏻 #psfnorthshore
Have booty band ⏩️ will travel! It’s easy to pack and you can do so much with it - you should definitely be tossing this little guy into your carryon! 🙌🏻
Find a step or ledge and try this booty burner ⤵️
- Regular Squats
- Squat with Leg Lifts
- Squat hold low with Alternating Knees
- Squat hold Tap Up & Down
- Lunge Knee-Ins
- Squat Pops
- Squat Jump 180s
#psfnorthshore #fitspo #workoutinspo #cardio #bootyworkout #legday #bootyband #workout #fitness #hiit #feeltheburn #vacationworkout
The day will pass with or without you making the most of it...so make a goal, stick to it and OWN today! You’ve got this!
#psfnorthshore #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong
Getting in our Easter #sundaysweat with this killer 5-minute circuit! 🐰💪🏻 Repeat 3 times for a 15 minute workout that will fly by! To amp it up, increase the time for each exercise in increments of 15 seconds.
For more workouts join @virtualpsf or check it out in person @powersculptfitness
Squat Jumps - 30 seconds
Kettlebell Swings Right Arm - 30 seconds
Bicep Curls - 30 seconds
Kettlebell Swings Left Arm - 30 seconds
Squat Alternating Knee Lifts - 30 seconds
Medicine Ball Squat Rotations Right - 30 seconds
Medicine Ball Squat Rotations Left - 30 seconds
Jump Rope - 1 minute
Push-Up Shoulder Taps - 30 seconds
High Five - optional 😜
#psfnorthshore #fitspo #workoutmotivation #weekendworkout #fullbodyworkout #hiitworkout #chicagofitness #workout #corestrength #upperbodyworkout #cardio #fitness
We hope that you have a HAPPY EASTER! ...but don’t forget your workout! 💪🏻🐰
#easter #psfnorthshore #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong
Booty Band Barre with this view? Yes please 🙋🏼♀️ Grab your band (which is so easy to pack!) and let’s get to work!
▪️Regular Squat x 20
▪️Squat with Leg Lift x 10
▪️Pulse squat on Toes x 50 🔥
▪️Repeat on Squat with other Leg Lift x 10
▪️High V Pulses x 50 🔥
▪️Plié Squats x 10
▪️Squat Jumps x 20
◾️Repeat the entire circuit 2-3 times 🙌🏻
#psfnorthshore #springbreak #bootyband #barreworkout #fitspo #workoutmotivation #fitness #gluteworkout #barre #booty #fitnessmotivation
YUM 😋This Crispy Sesame Chicken is our new FAVORITE! 🙌🏻
⭐️INGREDIENTS⭐️
1 1/2 tsps Maple Syrup
1 1/2 tsps Fish Sauce
1 1/2 tsps Sesame Oil
1 1/2 tsps Apple Cider Vinegar
1 tbsp Tamari
1 1/2 tsps Sunflower Seed Butter
1/3 cup Tapioca Flour
1/4 tsp Paprika
1 Egg
8 ozs Chicken Breast (skinless, boneless, cut into cubes)
1 1/2 tsps Ghee
1/4 cup Cilantro (finely chopped)
1 tbsp Sesame Seeds (optional, for garnish)
⭐️DIRECTIONS⭐️
In a small pot, over low heat whisk together the maple syrup, fish sauce, sesame oil, apple cider vinegar, tamari and sunflower seed butter. Heat through for about 5 to 7 minutes, and then remove and set aside.
In a small bowl, add the tapioca flour and paprika. In another small bowl, add the egg and whisk. One by one, dredge the cubed chicken in the tapioca flour, shaking off any excess. Then dip in the egg and then again in the tapioca. Set aside on a plate and repeat until all the chicken pieces are done.
Heat a skillet over medium-high heat and add the ghee. Add the chicken and cook for about 6 to 7 minutes, until cooked through. Remove and set aside on a plate lined with paper towel and let it sit for 1 minute. Add the chicken to a bowl and toss with the sauce. Divide onto plates, top with cilantro and sesame seeds, if using. Enjoy!
⭐️NUTRITION⭐️
Calories 368
Protein 31g
Carbs 24g
Sugar 4g
Fiber 1g
Fat 16g
Saturated 4g
2 servings
#psfnorthshore #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 #sesamechicken
When you only have 5lb weights & the humidity is high 🥵 …you just make it happen 🙌🏻
Perform 10-20 reps of each exercise - in a row without stopping - and repeat the circuit 2-3 times.
Easy vacay vibes 🌴
*Reverse Flyes
*Reverse Flyes with Reverse Lunge
*Side Squat with Side Raise
*Front Raise with Curtsy
*Squat Press
#psfnorthshore #strengthtraining #vacationworkout #hiittraining #fitspo #workoutoftheday #workoutmotivation #fitness #personaltrainer #groupfitness #superset
It’s ☘️ST. PATRICK’S DAY☘️...it’s time to get ShamROCKED 🎉
Whether this playlist ramps up your workout or just helps your get into the spirit...it’s a definite must for anyone looking for some festive fun!
Follow us on Spotify for this playlist & MANY MORE! ➡️ @powersculptfitness
🎶Paddy’s Revenge - Radio Edit Steve Mac
🎶No Man’s Woman Sinéad O’Connor
🎶Siamsa Ronan Hardiman
🎶Jump Around House Of Pain
🎶Salvation The Cranberries
🎶Called Out In The Dark Snow Patrol
🎶Magnificent - Dave Audé Club Remix U2
🎶Shamrocks and Shenanigans House Of Pain
🎶The Boys Are Back In Town Thin Lizzy
🎶Mandinka Sinéad O’Connor
🎶Perfect Night - Arcadia Remix Fergie dj
🎶Gypsy Ronan Hardiman
🎶Paint the Town Green The Script
#psfnorthshore #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong #stpatricksday #irish
It’s a good day when the slam ball doesn’t hit you in the face 🤕🤣 These big balls 🫢 are great to rev up your heart rate through strength and power moves. Try this quick circuit & again…don’t hit yourself in the face ⚠️
10-20 reps each exercise
Repeat for 1-4 rounds
Squats
Squat Press
Squat Toss
Hands Plank Lift
Burpee with Jump
Plank Jacks
Mountain Climbers
Jump Slams
#psfnorthshore #fitness #workout #psfrockstars #fitspo #motivation #fitchicago #exercise #fitfam #squadgoals #cardio #fitlife #gohard #fit #fitnessgoals #fitnessmotivation #workoutinspiration #chicagofitness #sweat #chicagotrainer #workoutmotivation #killingit #letsdothis #hiit #strong
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
#psfnorthshore #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