Admin Password Motivation for Fitness
motivationforfitness Here, you will find a consistent Motivation for Fitness. Whether your choice in fitness involves weights, dance, gymnastics, pole, cycling, running, yoga, silks, swim, HIIT, contortion, cheer, crossfit or anything in between; you'll find it here.

You can't truly be fit without proper nutrition. There will always be healthy recipes and advice available for you here. Links below provide past recipes and my favorite healthy recipe sites.

I hope that you will find answers and guidance here as well as feeling comfortable to ask questions, make submissions and challenge my knowledge.

Popular Links

Comprehensive Workouts Designed by Me (WODs)
How to Lower Your Body Fat %
How to Run: A Beginners Guide
My Fitness Videos
Tumblr Recipes
My Favorite Recipe Sites
Asks I Have Answered Publicly
How to Deal with Doubters
The 30 Day Happy Challenge
“Hi, I've had a bad diet most of my life but trying to eat better now. My problem, I can't develop a taste for the right foods. I need help how do I get myself to crave the good foods over the bad? Thanks for taking the time to help a struggling 48 year old man.”
-spooky-1

Hey there!

First, consider what you DO like. What seasonings are on those foods? 

Don’t like veggies? Chances are, you don’t like nasty, boring, boiled/canned veggies. Get yourself some fresh veggies, cut them up all pretty and saute them together. Maybe you don’t like to eat broccoli. But maybe if you saute some red onions in olive oil, toss in some mushrooms, a yellow bell pepper and some broccoli… you might just love it. Let flavors mingle.

Don’t be afraid of food that isn’t “bursting with flavor”. That shit’s not natural, son! You need to get used to the fact that flavor, real flavor, is often subtle. Sure, there are some foods that are amazingly flavorful, but chances are, you’ll need to learn to cook with spices and learn what foods mix well together in order to get more of that flavor intensity so many people seem to be obsessed with.

Don’t be afraid to add fats or salts in moderation to your meals. Avocado, olive oil, cheese, sour cream… all those things (in their normal, not low/no fat versions) are quite healthy and will add a lot of flavor. Humans are hardwired for survival. Fat and calories are what allowed us to survive. That’s why we crave them. That’s why they taste the best. You don’t have to remove them from your diet, just moderate them. Learn the ones that you can and cannot eat responsibly. If you know that just having it in the house is putting you at risk of scarfing the entire package… best to just leave it at the super market.

Don’t be afraid to try new things. Sometimes new things try you. Like when I thought I was grabbing the pepper grinder, but instead I grabbed the cinnamon sugar grinder and put it all over my salmon. I made it work. And it was actually GOOD! I made it more than once! Tuna and kiwi sauce. Chicken and ginger, Pork and apple glaze. Mix sweet and savory. Play with textures. What’s the worst that could happen? 

Be brave in the kitchen! It’s a lot of fun!!

Cheers,
~Bonnie

wholelifenutrition:

Wild Rice, Kale, and Cranberry Pilaf
Here is a hearty, antioxidant-rich, winter pilaf recipe for all of you wild rice fans out there! This simple recipe makes a perfect addition to your holiday table. It can even be used as a stuffing for turkey. I like to add chopped, roasted hazelnuts just before serving. It’s seriously good, and good for you!
Read More

wholelifenutrition:

Wild Rice, Kale, and Cranberry Pilaf

Here is a hearty, antioxidant-rich, winter pilaf recipe for all of you wild rice fans out there! This simple recipe makes a perfect addition to your holiday table. It can even be used as a stuffing for turkey. I like to add chopped, roasted hazelnuts just before serving. It’s seriously good, and good for you!

Read More

(via tumblrgym)

Creamy Carrot and Sweet Potato Soup
This soup is a thing of beauty. So easy and wholesome!! It’s vegan if you skip the Morningstar “bacon” strip on top, otherwise it’s vegetarian.
Maybe I’ll try to write a recipe for it. More so I remember what I did than anything else. I use my own site for recipes like a dummy because I never write stuff down.

Creamy Carrot and Sweet Potato Soup

This soup is a thing of beauty. So easy and wholesome!!
It’s vegan if you skip the Morningstar “bacon” strip on top, otherwise it’s vegetarian.

Maybe I’ll try to write a recipe for it. More so I remember what I did than anything else. I use my own site for recipes like a dummy because I never write stuff down.

Having fun with filters.

Ingredients for my creamy carrot and sweet potato soup.

(Source: motivationforfitness)

Made nut and seed brittle.  This is By far  The best Brittle I have EVER  Eaten.
Oh my god. It’s perfect. PERFECT!!! It’s brittle and crisp but doesn’t get caught in your teeth. Not one bit.
 (This is NOT the recipe I posted. This is a conglomeration of about 4 different ones. OMG perfection.)
1 C white sugar
1/2 C light corn syrup
1/4 tsp salt
1/4 C water
Place in pan and bring to simmer. Once liquid is clear and colorless, add 1.5 C nuts and seeds of choice. Preferably unsalted and raw. They will be simmering with the sugar mixture for a while.Once the the mixture has reached 300°F (hard ball stage) turn off flame and QUICKLY mix in:
1 tsp baking soda
2 Tbsp butter
As soon as it is mixed, pour it into a warm, greased cookie sheet, spread smooth and then place in the fridge.NOTE!!!!! Make sure the butter is softened and the baking powder is ready to go as soon as the temp hits 300°F!!! There is ZERO time to spare. And I had my cookie sheet in the oven at 350°F just so I knew that the mixture would spread. If the cookie sheet is too cold… no bueno.Another note: I used pecans, peanuts, hazelnuts, cashews, pumpkin seeds and sunflower seeds. All but the peanuts were raw. Peanuts were unsalted dry roasted. AMAZING!!!

Made nut and seed brittle.
This is
By far
The best
Brittle
I have
EVER
Eaten.

Oh my god. It’s perfect. PERFECT!!! It’s brittle and crisp but doesn’t get caught in your teeth. Not one bit.


(This is NOT the recipe I posted. This is a conglomeration of about 4 different ones. OMG perfection.)

  • 1 C white sugar
  • 1/2 C light corn syrup
  • 1/4 tsp salt
  • 1/4 C water


Place in pan and bring to simmer. Once liquid is clear and colorless, add 1.5 C nuts and seeds of choice. Preferably unsalted and raw. They will be simmering with the sugar mixture for a while.

Once the the mixture has reached 300°F (hard ball stage) turn off flame and QUICKLY mix in:

  • 1 tsp baking soda
  • 2 Tbsp butter


As soon as it is mixed, pour it into a warm, greased cookie sheet, spread smooth and then place in the fridge.

NOTE!!!!! Make sure the butter is softened and the baking powder is ready to go as soon as the temp hits 300°F!!! There is ZERO time to spare. And I had my cookie sheet in the oven at 350°F just so I knew that the mixture would spread. If the cookie sheet is too cold… no bueno.

Another note: I used pecans, peanuts, hazelnuts, cashews, pumpkin seeds and sunflower seeds. All but the peanuts were raw. Peanuts were unsalted dry roasted. AMAZING!!!

“I saw your post on autumn brittle. I India it is made from different types of nuts and fruit. It's called "chikki". My favorite is the one made from sesame seeds. You must try to get some from your nearby Indian food store.”
-superdinorocks29-deactivated201

OMG This is sooooo good to know!! If you have a traditional recipe you make, I would love for you to share it!!! But now I’m going on the hunt for an internet recipe. Thank you sooooooo much for telling me!!! I love traditional ethnic foods!!! :D :D :D :D :D

Cheers,
~Bonnie

PS: I’m posting this publicly so other people can know tooooooo!!!! WOOOO!!! I’m excited! 

A reminder to Myself.

After years of disordered eating habits, I got myself in order.

Then… things turned to a mess again.

This is a reminder to myself (or some info for anyone who cares) about what I ate when I was eating well. For me, it was all about having a plan. I ate a variation of the exact same thing for almost two years. And it wasn’t bad. I enjoyed the food and did not tire of it.

So, without further delay, here is my eating plan… that I need to get back into the habit of following:

  • Breakfast: 1 egg and 1 slice of toast OR 1 serving of oatmeal/cream of wheat/oat bran made with unsweetened almond milk (add nuts, berries, spice, fruit as desired).
  • Snack: (this is difficult due to my work environment, but it’s potentially do-able) 2 carrots and a soy latte (no sugar or flavors added).
  • Lunch: PB&J (All natural, no added sugars or salts to the PB and all natural jam or preserves with no HFCS or any other shenanigans) OR a tuna sammich made with hummus or guacamole
  • Snack: Apple or banana sliced and laid on top of an Ak Mak cracker with some dark chocolate sunflower butter (homemade. I don’t know if that is a butter that is on the market. It’s delicious… you should make some).
  • Dinner: 1 serving of fish OR substitute meat such as tofu, tempeh, beans, etc and a pile of grilled veggies.
  • Snack: After workout protein shake with avocado or pumpkin or coffee mixed in. (I make some gourmet frigging protein shakes!!)

Will this work for everyone? No. No it will not. Did it work for me? Yes. Yes it did. Will it work again. Yes, yes it will. I just need to get back into the habit of doing it. I have been good about breakfast and lunch for months… it’s supper and after that everything seems to fall apart. I either need to come up with evening plans forever, or get my ass in gear.

Can I vote both? I vote both.

At least I’m on track with my workouts. Small miracles, you know?

(Source: motivationforfitness)

Supper!
White eggplant, sliced lengthwise and gutted.
Seeds removed from the guts and chopped.
Tossed into a pan with vegan butter, chopped portobellos, chopped red onion, minced garlic and morningstar ground “beef”
Once it’s cooked to a thick mess of delicious, toss in a handful of shredded “mozzarella” mix and then place back into the eggplant shell.
Bake on 350 until the shell is cooked through and serve topped with tomato sauce and “Parmesan” cheese.
This was a “open the fridge and let dinner make itself” sort of meal. I have those often. Lucky for me, I always have lots of ingredients on hand so I can just make things up as I go. Super delicious and fragrant.
I choose to use white or graffiti eggplant because they are more firm and have less seeds, but you can use any type you want. You could probably do the same thing with zucchini, summer squash, acorn squash, giant portobello caps or anything else you like.
Image is not mine, recipe is.

Supper!

  • White eggplant, sliced lengthwise and gutted.
  • Seeds removed from the guts and chopped.
  • Tossed into a pan with vegan butter, chopped portobellos, chopped red onion, minced garlic and morningstar ground “beef”
  • Once it’s cooked to a thick mess of delicious, toss in a handful of shredded “mozzarella” mix and then place back into the eggplant shell.
  • Bake on 350 until the shell is cooked through and serve topped with tomato sauce and “Parmesan” cheese.

This was a “open the fridge and let dinner make itself” sort of meal. I have those often. Lucky for me, I always have lots of ingredients on hand so I can just make things up as I go. Super delicious and fragrant.

I choose to use white or graffiti eggplant because they are more firm and have less seeds, but you can use any type you want. You could probably do the same thing with zucchini, summer squash, acorn squash, giant portobello caps or anything else you like.

Image is not mine, recipe is.

(Source: motivationforfitness)

This just went to the level of professional fat kid.
This lake party weekend is going to be full of decadence and a distinct lack of regret. ^_^

This just went to the level of professional fat kid.

This lake party weekend is going to be full of decadence and a distinct lack of regret. ^_^

“Hi, 47 year old male trying to get into better shape. I'm tired of my body aching all the time. I'm going to start eating clean but to be honest I don't know where to start, any suggestions ?”
-spooky-1

Honestly… no one ever knows where to start. Eating healthy (especially if you are from the USA) is like fumbling in the dark for a hairpin key to an invisible door that’s located on the ceiling.

There’s a million things I could tell you… but you’ll never remember it all. Just fumble around in the dark and learn as you go. It’s the best way to remember!

Cheers,
~Bonnie 

(Source: myafit360)

(Source: zeniale, via diethard)

Eat the rainbow. ^_^

This image represents my life…

This image represents my life…

If you happen to be a math-phobe, and you also happen to be a dedicated food-diary-keeper… then you might want to read this.
I was doing what I do every day: entering my food into an online food diary. One of the things this entails is a bit of mildly annoying (because I think it’s entirely stupid the way they have it set up) math.
For me, it’s a non-issue. I have no problems with math. I’ve actually come to enjoy it (thanks physics!) But I also know that just because something is easy for me, doesn’t mean it’s easy for everyone else.
Sometimes you just don’t feel like weighing your food or maybe you don’t have a food scale. In any case, you estimate based on how much of the fruit/veggie/can/package you ate. 
This doesn’t always translate into your food diary entry options. You may have eaten 1/4 of an avocado, but your food diary only lets you enter it in fifths. Maybe you had 1/3 a can of tuna, but it only lets you enter it in oz. Ugh, right? Some of you may say “F it. The option they offer is close enough” while others may get bug-eyed, panic and say “F it. I’m not entering it at all”.
For some of you, I know this entry is totally useless, but I know for others it will be a lifesaver (I’m looking at you, math-phobes!) I’m going to give you a few simple math tips to get your intake accurately entered into your food diary.
Fraction faux pas:So you ate 3/4 of an avocado but your food diary only lets you enter the amount in fifths. Not an issue. Lets work through this:
Turn the fraction into a decimal. To do this, take the top number of your food eaten and divide it by the bottom number. For this example we ate 3/4 of an avocado, and we have the option of entering the food in 1/5 fractions so we will use the smallest (most reduced) fraction for that.                         3 ÷ 4 = 0.75                         1 ÷ 5 = 0.2Awesome. Now we have our decimals. To find out what to enter, we take the decimal for how much we ate and divide it by the decimal for the minimum amount we can enter into the food diary.                         0.75 ÷ 0.2 = 3.75. So for this, the serving size you’ll enter is 3.75. (So think of it this way: if one serving for the diary is 1/5 (or 0.2) you had 3.75 servings.)
Okay, for our next magical mathematical trick, we’ll be going from a fraction of a package into an oz entry.So, you ate 1/3 of a can of tuna, but you can only enter your intake in the form of oz. Grr. First, take a look at your package. A can of tuna is (usually) 6 oz total and 4 oz drained (according to the can) So if you drain your tuna, you’re going to assume that 4 oz is what you’re working with.We’re going to take the technique from the first part and apply it here:                        1 ÷ 3 = 0.3…So if your total amount in the can (after draining) is 4 oz and you ate 0.333 of that, we just take those numbers and math them out. Don’t freak out, but this time… we totally need to use multiplication instead of division. Don’t think about it too hard, just trust me, okay?So we take the total amount in the can (drained) and multiply it by the decimal of how much we ate.                        4 × 0.3 = 1.3You ate 1.3 oz of tuna.       
Congratulations. You can now enter your food accurately and heart-attack free. ^_^
Love,~Bonnie                         

If you happen to be a math-phobe, and you also happen to be a dedicated food-diary-keeper… then you might want to read this.

I was doing what I do every day: entering my food into an online food diary. One of the things this entails is a bit of mildly annoying (because I think it’s entirely stupid the way they have it set up) math.

For me, it’s a non-issue. I have no problems with math. I’ve actually come to enjoy it (thanks physics!) But I also know that just because something is easy for me, doesn’t mean it’s easy for everyone else.

Sometimes you just don’t feel like weighing your food or maybe you don’t have a food scale. In any case, you estimate based on how much of the fruit/veggie/can/package you ate. 

This doesn’t always translate into your food diary entry options. You may have eaten 1/4 of an avocado, but your food diary only lets you enter it in fifths. Maybe you had 1/3 a can of tuna, but it only lets you enter it in oz. Ugh, right? Some of you may say “F it. The option they offer is close enough” while others may get bug-eyed, panic and say “F it. I’m not entering it at all”.

For some of you, I know this entry is totally useless, but I know for others it will be a lifesaver (I’m looking at you, math-phobes!) I’m going to give you a few simple math tips to get your intake accurately entered into your food diary.

Fraction faux pas:
So you ate 3/4 of an avocado but your food diary only lets you enter the amount in fifths. Not an issue. Lets work through this:

  1. Turn the fraction into a decimal. To do this, take the top number of your food eaten and divide it by the bottom number. For this example we ate 3/4 of an avocado, and we have the option of entering the food in 1/5 fractions so we will use the smallest (most reduced) fraction for that.
                            3 ÷ 4 = 0.75 
                            1 ÷ 5 = 0.2
    Awesome. Now we have our decimals. To find out what to enter, we take the decimal for how much we ate and divide it by the decimal for the minimum amount we can enter into the food diary.
                             0.75 ÷ 0.2 = 3.75. 
    So for this, the serving size you’ll enter is 3.75. (So think of it this way: if one serving for the diary is 1/5 (or 0.2) you had 3.75 servings.)


  2. Okay, for our next magical mathematical trick, we’ll be going from a fraction of a package into an oz entry.
    So, you ate 1/3 of a can of tuna, but you can only enter your intake in the form of oz. Grr. 
    First, take a look at your package. A can of tuna is (usually) 6 oz total and 4 oz drained (according to the can) So if you drain your tuna, you’re going to assume that 4 oz is what you’re working with.
    We’re going to take the technique from the first part and apply it here:
                            1 ÷ 3 = 0.3…
    So if your total amount in the can (after draining) is 4 oz and you ate 0.333 of that, we just take those numbers and math them out. Don’t freak out, but this time… we totally need to use multiplication instead of division. Don’t think about it too hard, just trust me, okay?
    So we take the total amount in the can (drained) and multiply it by the decimal of how much we ate.
                            4 × 0.3 = 1.3
    You ate 1.3 oz of tuna.       

Congratulations. You can now enter your food accurately and heart-attack free. ^_^

Love,
~Bonnie
                         

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