Everyone wants to be healthy, happy and fit. Getting there can be a challenge but making the right decisions is the key to success. Here are some of our tips to be your best in 2020:
- Stay motivated: Too many runners start the new year off strong and then give up running during the year. In order to stay on track you need achievable but challenging goals. Keeping track of your accomplishments and successes also inspires you to run more. Write down your goals and keep a log of your running (use an online service like Strava) to help you stay motivated this year.
- Run injury-free: This is a challenge for most runners and can ruin your entire year. Fortunately, most running injuries are preventable by learning and practicing your biomechanics and running technique. Training correctly is also important to prevent overuse injuries and having a proper training plan is essential. Finally, working on ‘pre-hab’ exercises 1-2 days a week is helpful.
- Train smarter, not harder: It’s our motto and by doing so you’ll be more successful, have more fun and get more results. Too many runners think they need to run more to do better and nothing could be farther from the truth. Your time is valuable and you don’t want to be wasting your time training without getting results. Rest days and the timing of your runs are so important for success. 3-5 days a week of running is optimal for most runners to get the best results. Make sure your days are purposeful and focus on quality runs.
- Have fun: If you aren’t having fun you aren’t running correctly. Enjoying running is essential for success and following the first 3 tips are important steps for every runner. If your running technique is good, your training plan is optimal and your goals are in your sights, you’ll deepen your love for running and be happier and healthier as a result. Set a goal or purpose for each of your runs and this will help give you a sense of accomplishment and looking forward to your next run.
Dark Chocolate Chip No-Bake Super Food Maca Truffle Bites
1/4 C SHREDDED COCONUT
1/3 C ALMOND FLOUR
2 T COCOA POWDER
3 T MACA POWDER
2 T PALM SUGAR OR DARK BROWN SUGAR
PINCH SEA SALT
2 T ALMOND BUTTER
1/2 T VANILLA EXTRACT
1/2 T COCONUT EXTRACT
3/4 MEDJOOL DATES, PITS REMOVED (ABOUT 6 LARGE)
1 3/4 OZ DARK CHOCOLATE, CHOPPED INTO SMALL CHUNKS (THE DARKER THE BETTER)
2 T COCOA NIBS
1/4 T WATER
Heat small frying pan over low heat and add the coconut, stirring constantly (about 1 minute). Toast lightly until coconut is amber in color. Coconut can burn very easily so make sure you pay attention to this step.
Place Medjool dates in a blender along with 1/4 c and blend on low setting gradually increasing until dates have been made into a paste. Add the toasted coconut, almond flour, cocoa powder, Maca, palm sugar and sea salt and keep blending on low. Then add the almond butter, vanilla and coconut extract until a dough has formed.
Stop the machine and check the consistency. The dough should stick together easily between two fingers when pinched. You may need to add water if the dough is too dry, but only dd 1/4 t at a time. If too wet, add additional almond flour. again in small amounts.
Transfer to a bowl and mix in the dark chocolate chunks and cocoa nibs. Using clean hands, grab about a T at a time and roll together to form a tight ball.
Keep cool in fridge until ready to serve. (I like to freeze mine in parchment paper and save for a healthy after dinner bite). Makes about 1 1/2 dozen and only takes about 15 minutes to prepare.
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Happy New Year,
Damian & Lindsey
Wholistic Running 