Bernice Grace Fit

Training from the inside out!


training · nutrition · recipes

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Ayyyee Ladies, fuel up!

           Hi there beautiful!  This blog post is for you all who struggle with what to eat, and think eating less will get you’re the booty you’ve been wanting, or the lean core you’ve been dying to see. After coaching over 70 women this January there has been some...

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Grilled Lemon Salmon

Ingredients: 1 big piece of salmon from Costco (prep for weeks meals) 3 Whole Lemons Lemon Peel Garlic and Herb Seasonings Rosemary Sea Salt   Directions: Wash the big piece of salmon, and soak in a dish with 3 lemons squeezed and all the...

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Shredded Lemon Chicken

Ingredients: 6lbs of chicken, boneless (Costco bag) 2 garlic cloves, minced 1 cup of Low-Sodium Chicken Broth 1 ½ tsp. of dried oregano ½ tsp of dried basil, dried thyme, and dried rosemary 1 ½ tsp. of lemon zest ¼ cup of fresh lemon juice 5 cups of packed spinach...

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Double Chocolate Chunk Protein Muffins

Ingredients: 2 cups of old fashion oatmeal, blended into flour 1 tsp. of baking powder 10 stevia packets 1⁄4 cup of unsweetened cocoa powder 2 scoops of Chocolate Whey Protein Powder 1⁄2 cup of egg whites 1 can of natural pumpkin pure 1⁄2 cup unsweetened almond milk 1...

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Steak + Zucchini Pasta + Coscous

Ingredients: 2 pieces of 5-6oz. steak 1 tsp. on each steak of steak seasonings 2 zucchinis, use spiralizer to make pasta ½ cup of cherry tomatoes 1 tsp. of Spicy Jalapeno Mrs. DASH for pasta 1 box of garlic and herb Couscous – (only use ½ packet for the seasonings to...

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Pumpkin Pecan Protein Muffins

Ingredients: 2 cups of old fashion oatmeal, blended into flour 1 tbsp. of baking powder 2 scoops of Vanilla Protein Powder (Quest preferably) 1 can of natural pumpkin pure ½ cup unsweetened almond milk ½ cup of egg whites 1 tbsp. of cinnamon 6 stevia packets ¼ cup of...

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Spicy Shredded Chicken & Guacamole

Ingredients: 6 pieces of boneless, skinless chicken 1 cup of shredded kale 1 green bell pepper, 1 red bell pepper- chopped 1 tbsp. of garlic herb spice (sprouts) ½ cup of roasted tomatoes ½ tsp. of sea salt 1 tsp. of cayenne pepper Directions: Place the chicken in the...

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Healthy Chicken Marsala

Ingredients: 4-6 pieces of boneless chicken 1/2 cup of brown rice flour OR @QuestNutrition Brown Rice Powder 2 tbsp. of oregano 1 BIG Case of portabella mushrooms  (Costco) 1/2 an onion, chopped 2 tbsp. of garlic infused olive oil (or mince up 1 garlic clove and add...

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