bernicefitcpt

Rich @oahusamurai ’s and my Nutrition Seminar was a success! Thank you to everyone who attended!! We had fun sharing our knowledge, experiences, and food!
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Coach @bernicefitcpt and Coach @oahusamurai put on a GREAT Health and Nutrition Seminar today! Learned so much about macronutrients and meal prepping! Also, @milliborja11 new meal prepping samples for #fitandfreshhi 👌🏼 @ufcgymhonolulu #ufc #macronutrients #macros #mealprep #cleaneating #nutrition #fitness #liveyourbestlife #fitnessmotivation #dotfit #dotfitsupplements (at UFC Gym BJ Penn Honolulu)

HOW TO MAKE: BERRY FILLED PROTEIN CHOCOLATE CREPE CUPS!

It’s what your healthy sweet tooth has been waiting for! I know it’s been a while since I’ve first posted about these ultra-delicious treat on my instagram. I was excited to share this recipe with you because I’ve been working on this for an instructional cooking video for my Marketing in Nutrition Class. Although in class, I didn’t add the extra protein and just went with what it was suggesting in the recipe that I found. At home when I practiced this, I used dotFit’s Whey Smooth Chocolate Protein with this recipe! Once I’m done editing the video for class, I’ll be putting it on youtube for you to share too! For now, here’s the blog with pictures – hopeful you can taste it through the screen! Or at least imagine how it tastes OR better yet, make it yourself! 

I first bought the ingredients from Safeway and the dotFit website (or at the Arm Bar at the UFC Gym in Honolulu! For online orders: www.dotfit.com/BerniceFitCPT – and special news! Once you create an account with me, then you can get the 20% off code “bernice20,” not unless you already do have an account, feel free to use it!!

Now, to my kitchen we go!

These are the ingredients: 

  • ½ cup all-purpose flour

  •  1 scoop dotFit Whey Smooth Chocolate Protein

  • 1/8 teaspoon salt

  • 1 egg

  • ¾ cup fat-free milk

  • 1 tablespoon cooking oil

  • Nonstick cooking spray

  • ½ cup frozen fat-free whipped dessert topping, thawed

  • ½ cup raspberry fat-free yogurt

  • 20 fresh raspberries or small strawberries

DIRECTIONS: 

  1. Preheat oven to 400 degrees F. In a small bowl, stir together flour, cocoa powder, and salt; set aside. In a medium bowl, slightly beat egg with a wire whisk. Whisk in milk, oil, and flour mixture until combined.

2. Lightly coat an unheated nonstick griddle and twenty 1-¾-inch muffin cups with nonstick cooking spray; set muffin cups aside. Preheat griddle over medium heat. For each crepe, spoon 1 tablespoon of the batter onto griddle (hold spoon close to griddle when spooning and pour slowly to make circles). Cook for 30 to 60 seconds or until bottom is golden brown and top appears dry. (You can cook multiple crepes at a time.) Use a spatula to remove crepes to paper towels, browned sides up. Repeat with remaining batter. If desired, when cool enough to handle, trim edges of crepes. Gently press crepes, browned sides down, into prepared muffin cups, pleating as necessary to fit.

3. Bake crepe cups about 12 minutes or until edges are browned and crepes appear to hold their shapes. Cool in muffin cups on wire racks. Carefully remove from muffin cups.

4. In a medium bowl, fold together whipped dessert topping and yogurt. Cover and chill until ready to use or up to 24 hours.

5. Just before serving, spoon yogurt mixture into crepe cups. Top each cup with a berry. If desired, garnish with fresh mint leaves. Makes 20 crepe cups

AND OF COURSE, I HAVE THE PRINT OUT TOO! 

As for macronutrient intake, I used this awesome program we have access to in our Nutrition computer lab. 

ENJOY! 

AND HERE’S A LINK TO THE YOUTUBE VIDEO I MADE! (FYI, THE YOUTUBE VIDEO DID NOT HAVE THE PROTEIN POWDER IN IT!)

http://youtu.be/SX5BZ1gEDUY

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Lol! I dislike hearing my own voice for some reason so this on repeat erks my ears haha 🙉… But hey! If I have something useful to say, I might just have to get used to hearing it! Thank you to my love for catching these moments on video and putting this video post together!

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#bernicefitcpt #berniceaurellano #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #mealprep #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG


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My love @bernicefitcpt doing what she loves, educating people on health and nutrition in our seminar held at @ufcgymhonolulu featuring awesome recipes and food samples by @fitnfreshhi. I love her passion, she motivates and inspires me to always seek my best as we strive to educate and empower others. @dotfit @katbarefield @nealspruce (at UFC Gym BJ Penn Honolulu)

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#FLASHBACKFRIDAY to exactly a year ago!!! #stingreyclassic2014 while I’m at the #stingreyclassic2015 !!! #stingreyclassic @operationemmy @fitnessbear007 #Repost @bernicefitcpt with @repostapp #npc #npcbikini #bodybuilding #bikiniathlete #bikinicompetitor #BERNICEFITCPT #berniceaurellano #fitnessmodel #fitness #bikini #ufcfit #ufcgym #ufcgymhawaii #ufcgymhonolulu #dotFIT #universityofhawaii #uhmanoa #RD2be #collegegirl (at Sheraton Waikiki)

😆🙌🏽💪🏽#npcnewsonline. Not even sure if I’ll be using this again this year due to school (I’m taking kitchen lab cooking classes for Dietetics school!) … But so proud of getting my hard copy NPC Card by mail again to motivate me to become my all time best!!! 👙🏆 Thanks to head judge of @musclecontest @tamerelguindy ’s feedback from the #NPClosAngeles2015 competition on July 18th, I’m even more motivated for #GAINZ brah!! Lol 💪🏽💥 but I seriously have some awesome coaches leading me in this game: @katbarefield and @g_ufc808 and a team and family with #dotFit sponsoring and supporting me! Looking forward to future wins, beastin’ through challenges, getting better, and all the wisdom I’ll be learning throughout the proceeds of becoming an #IFBBpro! 🙌🏽When you’re in love with life, life will love you back! Enjoy it…❤❤️ @npcnewsonline @npcwear #musclecontest

📷SNAPCHAT: @bernicefitcpt

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#bernicefitcpt #berniceaurellano #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG (at Warrior Recreation Center)

@dotfit . My trainer and coach @g_ufc808 doesn’t like to take pictures! So, just me and OH MY QUAD! Lol absolutely thankful for @milliborja11 , my lovely client and friend who thought of me when she got me this tank. This was taken after a hard, heavy, #legDay that involved a lot of HEART ❤️ . Why stayed motivated and hustle?! Because no one’s going to do the work for you… If you want those #GAINZ you have to be work for it!! Also, thank God for #dotfit for always fueling me for every workout, everyday, and for every rep!!! #BERNICEFITCPT #coachburnice #dotfit #athlete #npcbikini #bikiniathlete #personaltrainer #workout #womensfitness #fitness #ufcgym #healthy #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #ufcgymchallenge #RD2be #futuredietitian #nutritionstudent #fitnessmodel (at UFC Gym BJ Penn Honolulu)

Do what you love and love what you do, especially with the ones you love! ❤️ Share your passions… And your destiny in the world will be known, all because of LOVE! Knowing we both have a greater purpose than we currently are in the world! 👊🏽💪🏽🙌🏽 For more pictures from our photoshoot, go to www.facebook.com/bernicefitcpt . #Godisourstrength #mindbodyspiritSTRONG #powercouple #fitcouple #teamberniceandrich
#berniceaurellano #richdelosreyes #photoshoot #fitnesscouple #BERNICEFITCPT #npc #mma #muaythai #bodybuilding #bellator #Godisourstrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #fitnessmodel (at UFC Gym BJ Penn Honolulu)

TAKING A ❤️ MOMENT to honor my best friend, my love Rich @oahusamurai . He’s a teacher, a mentor, coach, helper, friend, leader… Strong, determined, powerful, Godly, funny, loyal, adventurous. The list goes on… So thankful to have found my 👑 KING! I mean, that’s his last name right?! #DeLosReyes I LOVE YOU BABE ❤️😘😍 👫check out pictures from our photoshoot together on my Facebook page album on www.facebook.com/bernicefitcpt. #powercouple #fitcouple #teamberniceandrich
#berniceaurellano #richdelosreyes #BERNICEFITCPT #npc #mma #muaythai #bodybuilding #bellator #Godisourstrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #fitnessmodel #mindbodyspiritSTRONG (at UFC Gym BJ Penn Honolulu)

Gotta love a #HOTyoga and conditioning with the rower and jump rope kind of day! #corepoweryoga at Ward in Honolulu and the UH Manoa @warriorreccenter! Ah, feeling soooo good! 💪🏽😄😆💪🏽Rockin’ my new @liftaloha tank at both locations just cuz I’m lovin’ this gold on grey!! Get this for 10% off with my discount code “bernice10” on www.liftaloha.com. ⭐️❤️Thanks also to @milliborja11 for my lovely pair of frees!!! #berniceaurellano #BERNICEFITCPT #coachburnice #dotfit #athlete #personaltrainer #workout #womensfitness #fitness #ufcgym #healthy #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #ufcgymchallenge #RD2be #futuredietitian #nutritionstudent #fitnessmodel #fitchick #npcbikini #LIFTALOHA (at CorePower Yoga - Honolulu)

#teamBEASTMODE #finisherpix fr the @spartanrace is this week’s #BERNICEFITCPTjumps2015 !!! 🔥💪🏽😝💪🏽🔥 #808 #hilife #luckywelivehawaii #mahalo #aloha #ilovehawaii #beach #berniceaurellano #personaltrainer #adventure #nutritionstudent #RD2be #RDN2be #ufcgymhonolulu #ufcgym #ufcgymhawaii #universityofhawaii #uhmanoa #lovelife #blessed #fitchick #athlete #Bernicefitcpt #spartanrace2015 #spartanracehawaii #oahu #KualoaRanch (at Kualoa Ranch)

More awesome stage shots of the beautiful elegant dresses and Filipianas and swimsuits I rocked at the Estilo Filipino 3 Filipino Fashion Show last Saturday! Had such an awesome experience modeling! Felt like a Filipino princess with these on! 👑#FashionDesigners: #EdgarMadamba #EdgarSanDiego
#RichardPapa . #fashionshow #model #filipinofashion #estilofilipino3 #estilofilipinofashionshow #808 #photographer #gabedeliso #npcbikini #npcbikinicompetitor #npc #BERNICEFITCPT #berniceaurellano #pinay (at Pōmaika'i Ballrooms)

So in love with this mix! Made my own protein waffles out of @dotFIT *NEW* All-Natural Whey Smooth in Vanilla!! I used @buffbake Snickerdoodle and White Chocolate and topped it off with some blueberries! So delicious! 😋 For more nutrition ideas 👉🏽www.facebook.com/bernicefitcpt👈🏽 #dotfitathlete
#athlete #fitnessmodel #personaltrainer #dotfit #fitness #coach #coachbernice #BERNICEFITCPT #ufcgym #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #berniceaurellano #RDN2be #RD2be #nutritionstudent #hawaii #oahu #808 #hilife #luckywelivehawaii #aloha #waffles #foodie #cleaneating (at UFC Gym BJ Penn Honolulu)

@fitnfreshhi !!! 😋🐟 So excited for the launch of this company and helping out with the good cause of it all… Your better health and fitness! 💪🏽🙌🏽👍🏽 its worked for me and Rich! You can already make your orders now! Just “FOLLOW” @fitnfreshhi, tell them my sponsored athlete discount code “bernice10” and you’ll get 10% off your entire order!! 🙌🏽

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#bernicefitcpt #berniceaurellano #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG
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@bernicefitcpt and I can’t wait for our #fitandfreshmeals this week. Teriyaki Ahi and greens are on the menu. I’m 10lbs short of my goal weight for worlds, and a few weeks to go! EASY!!! Follow and message Ms. Milli @milliborja11 for details. All fresh food, all the best taste!!

(at UFC Gym BJ Penn Honolulu)

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TURN DOWN FOR DUT! You know, because you gotta turn down going out to take DUT! Haha Our class size grew by about 10 ppl from last week! SO PROUD OF THIS TEAM OF DUT BEASTS that worked together, motivated each other, and stayed strong to the end! Shout out to my bro @francisaurellano and client @maribelbazell who came to play! COME OUT TO PLAY NEXT WEEK WEDNESDAY AT 7 PM! Non-members and guests, want to try this class out?! Message me directly and we’ll plan to make it happen! #personaltrainer #ufcfitclub #dotfit #fitness #coach #coachburnice #strong #BERNICEFITCPT #ufcgym #performance #athlete #workout #womensfitness #fitness #healthy #nutrition #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #cardio #ufcfit (at UFC Gym BJ Penn Honolulu)

Had my dose of dressing in a #Filipiana and experiencing my Filipino roots! (btw, I’m 100% Filipina!) 💃Wow, what an awesome experience it was being in my first well-produced fashion show on Oahu! The most clothes I’ve ever rocked on stage! 😜 thank you to my Auntie Armi for allowing me to be one of her models in the Estilo Filipino 3 Fashion Show at the Pomaikai Ballrooms in Honolulu! Met some awesome people, celebrated her son, CJ’s birthday and graduation, and had a chance to see my love Rich @oahusamurai model for his first time too in a Barong Tagalog! (Traditional Filipino wear.) 💃dress by #EdgarMadamba #estilofilipino3 #fashionshow #oahu #berniceaurellano #BERNICEFITCPT #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG #filipina #pinay (at Pōmaika'i Ballrooms)

😁 ❤️MY BEASTS!!#berniceaurellano #BERNICEFITCPT #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG

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I couldn’t have a better team 😊 #TEAMBEASTMODE 🏆❤️💪🏼 @bernicefitcpt @oahusamurai @milliborja11 @ciarapisano @maribelbazell #spartanrace2015 #spartanhawaii #hawaii #spartansuperfinisher #ufcgymhonolulu (at Spartan Race Hawaii, Kualoa Ranch)

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THE @spartanrace WAS A SUCCESS! It was all of our first time doing the #SPARTANRACEhawaii !! Finished with my #teamBEASTMODE and did the Super! We had fun rolling in mud, getting dirrrrty, climbing walls and ropes, and walking through rivers! Wow, what an experience!!! So proud of all of my team!!! @milliborja11 @ciarapisano @lauren_marlow_hayes @maribelbazell @oahusamurai @kristiei #berniceaurellano #BERNICEFITCPT #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG #adventuresofberniceandrich (at Spartan Race Hawaii, Kualoa Ranch)

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#BerniceFitCPT @ufcgym @heroculture Grow baby grow! Building up these shoulder boulders takes hard work… And the mind body connection needs to be made! Other than working on building these up, working on my core with these leg lifts! #beastmode #heroculture @fitnessbear007 #fitnessbear007 #teambombshell (at UFC GYM BJ Penn Hawaii)

Love is STRONG 💪🏽 . L❤️VE gives strength. Love lasts FOREVER. I ❤️ @oahusamurai . 1 Corinthians 13:13 “Three things will last forever—faith, hope, and love—and the greatest of these is love. "💖💕📷: Tom Cisneros #berniceaurellano #BERNICEFITCPT #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel #mindbodyspiritSTRONG #berniceandrichadventure #fitcouple #inspiration (at UFC Gym BJ Penn Honolulu)

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THE #SURGE-eon is in!! 💪🏽😷💪🏽Who’s tried this thing filled with H2O?! 💦 Training with the @g_ufc808! 🎥 Longer video is up on www.facebook.com/bernicefitcpt. #berniceaurellano #BERNICEFITCPT #npc #Godismystrength #dotfit #athlete #npcbikini #dotfitathlete #npcbikinicompetitor #bikiniathlete #personaltrainer #ufcgym #ufcgymbjpenn #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #oahu #RD2be #RDN2be #futuredietitian #nutritionstudent #fitnessmodel (at UFC Gym BJ Penn Honolulu)