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Fit By Fork

Wednesday's SPAGHETTI MADNESS!

It's been a crazy week and it's only Wednesday. If you're looking for a little bit of sanity...try SPAGHETTI MADNESS.


Non-Vegan Version:

386 calories, 26g Protein, 39g Carbs, 11g Fat

1/2 cup (cooked) brown rice/quinoa pasta

1/2 cup light pasta sauce

3 oz. (cooked) 93/7 ground turkey

1/2 zucchini


Vegan Version:

356 calories, 26g Protein, 56g Carbs, 3g Fat

1/2 cup (cooked) organic green pea rotini

1/3 cup textured vegetable protein (TVP)

1/2 cup light pasta sauce

1/2 zucchini




It's a Sweet for My Sweetie

Cooking up a little Valentine's Day treat for my sweetie, Chelsea. Peanut Butter Protein Pancakes


Non-Vegan Version:

380 calories, 35g Protein, 35g Carbs, 11g Fat

1/2 cup (pre-ground) oats

1/2 scoop Vanilla Whey Protein (15g-20g)

2 tbsp PB2

1 whole egg plus 2 oz. egg whites

1 tsp baking powder

1/4 tsp salt

1 tsp Pure vanilla extract

2 tsp Apple Cider Vinegar 


Vegan Version:

373 calories, 33g Protein, 40g Carbs, 9g Fat

Substitute 1 scoop plant protein for whey protein

Swap out eggs/egg whites with 1 1/2 tbsp of flax meal and 3 tbsp cold water (let set for 5 minutes)


BC Fit Member Special Guest Evonne tackling the burger cravings.

 Coach Brett shows BC Fitness Member Evonne that just because she eating healthy, doesn't mean she has to give up the food she craves. The Quad B (Black Bean BBQ Burger) is going to be put to the test to see if's able to hit the burger spot.   

Burgers (3 servings) 

Calories 303 

Carbs 35g 

Protein 12g 

Fat 14g


Sweet Potato Fries (air fryer) 3 ounces 

Calories 73 

Carbs 17g 

Protein 1g 

Fat 0g  


Meal Total Calories 376 

Carbs 52g  (55%) 

Protein 13g (14%) 

Fat 14g  (33%)  


Ingredients:

1 can of Black beans 

1/2 tbsp olive oil 

1/2 cup chopped bell pepper 

1/2 cup chopped onion 

1.5 gloves garlic 

1/4 cup oat flour 

1 whole egg 

1/2 tbsp liquid smoke 

3/4 tsp cumin 

1/2 tsp chili powder 

1/4 tsp garlic powder 

1/4 tsp smoked paprika 

How to meal prep for the upcoming day/days

Brett from BC Fitness Studio walks through a typical Sunday of meal prepping. He cooks up chicken, ground turkey, sweet potatoes, rice, and cuts vegetables to be used over the next few days. By creating a plan for your meals, you can keep yourself heading toward your personal fitness destination. 

BC Fit Member Special Guest Aubrey with her Signature Delish Dish...Sweet Potato Pancakes

Coach Brett and BC Fitness member Aubrey work through her signature dish for pairing her PM sweet tooth with a tasty dessert that she doesn't have to feel guilty about indulging in. Sweet Potato Pancakes with Peanut Butter Mousse Topping!!!  Give it a try, let me know how it turns out!

Serving size is 2- 5" pancakes  

282 calories, 28g carbs, 20g protein, 8g fat 

Pancakes: 

1/2 cup of Pureed or Mashed Sweet Potatoes 

1/2 tsp Cinnamon 

1/4 tsp Nutmeg 

3/4 tbsp Non-Fat Greek Yogurt 

6 tbsp Egg Whites 

Peanut Butter Mousse Topping: 

1/4 cup Non-Fat Greek Yogurt 

1 tbsp of Natural Peanut Butter 

Pinch of Monk Fruit Sweetener 

1 tsp Walden Farms Maple Syrup 

"Quick Bites" Egg White Milkshake Hack

Brett throws together a super fast, super food. Egg white milkshake with Jordan's Skinny Caramel Syrup. 


1 ounces of syrup = ZERO Calories


These syrups come in a HOST of other flavors. Caramel, Mocha, Vanilla, etc. What's your favorite?




 

TACO TUESDAY!!!

It's taste buds Tuesday and time for TACOS! 


 Ground Turkey Version: 

335 calories, 34g Protein, 34g Carbs, 13g Fat 

3.0 oz (cooked) 99/1 Ground Turkey 

1 tsp Chili Lime Seasoning,  2 drops Liquid Smoke 

3 tortillas Trader Joes Savy Whole Wheat Tortilla 

1 container (2.0 oz) Kirkland Chunky Quac or Fresh Avocado 

2.0 oz Nonfat Greek Yogurt 

3.0 oz (cooked)  red, yellow, green peppers diced  


For vegetarian versions... 

363 calories, 31g Protein, 42g Carbs, 15g Fat 

Swap 3 oz or turkey for 2 servings of seasoned TVP 

Switch Nonfat Greek Yogurt for Whole Milk Greek Yogurt 

Drop from 3 tortillas to 2 tortillas   

Spicy Fish Tacos with BC Fit Member and Guest Cook, Iesha

Brett from the BC Fitness Studio, brings along Guest Cook Iesha, one of the original BC Fitness Studio members to cook up a little spice into their everyday meal plan. Spicy Fish Tacos are on the menu. 


Make 1 Serving (2 Tacos)

Spicy Fish Tacos:

464 calories, 50g Carbs, 45g Protein, 10g Fat

The Rub

1/4 tsp chipotle pepper

1/2 tsp salt

3/4 tsp cumin

Salsa

1/2 medium tomato (diced)

1/2 jalapeno (minced)

1 1/2 tbsp cilantro

1/4 cup white onion (diced)

1/2 lime (squeezed)

1 oz. avocado (diced) <not included in video>

Sauce

1/5 cup non-fat greek yogurt

1/4 tsp Sriracha Sauce

Fish

Fish6 oz. (precooked) cod filets

1 tbsp avocado oil




 

Chicken, Beans, and Greens

Brett from BC Fitness Studio sets up the cook lab to create a simple, tasty, single skillet meal make with chicken, beans, and greens


Makes 4 servings

Chicken, Beans, and Greens:

394 calories, 42g Protein, 25g Carbs, 9g Fat 

24 oz chicken breasts

1 tbps avocado oil

1 1/2 cups chopped yellow onions

14.5 oz can of Fire Roasted Tomatoes

14.5 oz can of garbanzo/chickpeas

6 cups of kale

1/2 cup low sodium chicken stock

2 tsp stevia

BC Fitness Studio Facebook SPECIAL REQUEST!!!! Delicious Lasagna!

Coming to us from the BC Fitness Studio Facebook Page...Amy T from Idaho asks "Can you guys make a delicious lasagna that I can feel good about eating?" Amy T....YES WE CAN.   


Delicious Lasagna (4 servings) 

396 calories, 31g protein, 35g carbs, 14g fat 

Ingredients: 8 oz of 93/7 turkey ground turkey 

2 tbsp Italian seasoning (use 1/2 on turkey and 1/2 in sauce) 

14.5 oz can of diced tomatoes 

4 tbsp tomato paste 

1 cup diced zucchini 

1 cup red and orange peppers 

2 ounces onions 

1/2 cup of water 

1 cup skim mozzerella 

1 cup non fat cottage cheese 

2 whole eggs 

2 cups super greens (kale/spinach blend) 

6 no boil lasagna noodles 

pepper to taste

parsley to pretty  

Almond Chicken Dijon Wrap

Brett throws together a super quick meal with some of the precooked chicken left over in the fridge. 


Almond Chicken Dijon Wrap:

336 calories, 37g Protein, 26g Carbs, 9g Fat 

1 Mission "Carb Balance" Whole Wheat Tortilla

1 tbsp Spicy Brown Mustard

1/2 tsp Honey

1 tbsp diced Red Onions

1 tbsp chopped Almonds

3 oz. cooked Chicken Breast



The Sneaky Spinach and Egg Burrito gets the thumbs up!!!

BC Fit Kitchen's resident Kid Cuisine Expert and Official Taste Tester is put to the test to evaluate the Sneaky Spinach and Egg Burrito. 


Sneaky Spinach and Egg Burrito:

300 calories, 33g Protein, 23g Carbs, 14g Fat 

2 Cups of Fresh Baby Spinach

2 whole eggs

4 oz. egg whites

3 tbsp Non-Fat Greek Yogurt

Liberal shaking of Chile Lime Seasoning

1 Mission Carb Balance Whole Wheat Tortilla



Video

Breakfast on the GO!

 Having a hard time getting your breakfast in. How about a quick Peanut Butter Banana Smoothie to grab on the go.  Peanut Butter Banana Smoothie:420 Calories, 35g Protein, 39g Carbs, 14g Fat. 1 container of Vanilla Protein or 10 oz pasteurized egg whites1 tbsp of Almond Butter1/2 banana1/3 cup of oatmeal ground into a fine powder
Blend until you get your desired thickness. Refrigerate overnight and grab and go for breakfast!
 

DRINK YOUR WATER WITH A PEN! 


Water intake is such an important part of an overall fitness and nutrition program, yet so few people meet their daily requirements for water intake. Here is a trick of Coach Brett's to help you make a daily plan for getting your water in.
 


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