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Your New Favorite Snack

I have been making these balls for a long time. They are made every week as a post workout snack, fuel in between meetings or clients, and just a tasty treat for your mouth. I think everyone should have some sort of snack that they know they can always have on hand, but always know exactly what’s in them.

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Here’s the recipe to make these for yourself! You can always add or subtract some of your favorite things pretty easily as well. I’d love to hear what your favorite ingredient is as well.

Servings: 10-12 balls

Ingredients:

  • 1 1/2 cup rolled oats

  • 1 teaspoon cinnamon

  • 1-2 scoops protein powder

  • 2 tablespoons coconut flakes

  • 1/2 cup chopped walnuts, optional

  • 4-6 soft pitted dates, soaked for a couple of hours or overnight

  • 2 tablespoons chocolate chips (or cacao nibs)

  • 1/2 cup nut butter

  • 1 tablespoon sea salt

  • 1 teaspoon vanilla extract

  • 2 tablespoons honey (or agave)

  • 4-5 tablespoons almond milk (see notes)

Instructions:

  1. In a standing mixer, mix the oats, cinnamon, protein powder, coconut flakes, and walnuts on low until well combined.

  2. Add the dates, chocolate chips, nut butter, sea salt, vanilla extract, honey, and almond milk and continue stirring until a thick dough is formed.

  3. Scoop out a heaping tablespoon of the dough, using your hands to form a small ball. Continue to make your “balls” until all the dough is used up.

  4. Arrange your balls on a parchment-lined baking sheet.

  5. Place the baking sheet in the fridge or freezer to set for at least 30 minutes before serving. Store the balls in a sealed container in the fridge for up to a week.

Notes: Start with 4 tablespoons almond milk. If your mixture is too dry, add a little more.

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This recipe and 31 others are in my full ebook, TL Eats. All recipes are made to be easy, healthy, vegetarian, and meal prep friendly. Check out more about the TL Eats cookbook here.

New Year, Big Goals

Are you sick of the saying, “New Year, New Me”? Us, too. We are all the same badass people we were last year, but maybe we just have a few new goals up our sleeve.

Resolutions are hard and honestly, most are broken the first few weeks/months of the year anyway. We want to give you a bunch of ideas to hold yourself and the people around you accountable throughout the year. So here are some ideas from the trainers to keep you going on the right track…

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  • Start a Meditation Practice. The benefits are endless – better sleep, better focus and less stress. If it feels overwhelming at first, start by just once a day finding a few minutes a day focusing on your breath. 

  • Read a book a month. Books that you have wanted to read but never have time to start. Make reading a priority, keep your mind sharp and your imagination alive. 

  • Add more fruits and vegetables to your grocery cart. Chocolate is okay too, but mostly real, whole foods this year. Please.

  • Volunteer. Find a cause or organization that puts a spark in your heart and give them some love. Show up and volunteer in ways that work for you and your family – whether that’s physically or financially. 

  • Clear out the clutter. How you do anything is how you do everything….so get organized, clean out the closets, clear out the things that don’t bring you joy and live simpler! Watch Marie Kondo on Netflix, she’ll turn your world upside down one sweet smile at a time. 

  • Lessen your weekly screen time. Turn off the devices and turn on your brain and focus on those around you who want your attention. Your iPhone can actually do that for you now, too! 

  • Reach out to an old friend. You’ve been thinking about them, they’ve been thinking about you. Reconnect with that someone who’s been on your mind. 

  • Compliment a stranger. Do you like that girls smile, dress, or shoes? Tell her! 

  • Walk or bike to work/school when weather permits. You’ll save yourself the gas and the road rage. 

  • Pack your lunch. Save the money and save the extra calories. This will allow you to know exactly what you are eating by being mindful of everything that’s in your sandwich! Be mindful of what your putting in your body everyday and bring back the importance of a healthy lunch. 

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  • Start budgeting. That’s right…no more buy now, I hope I can pay for it later. Stick to a monthly budget and start saving! There are several apps that can do it for you, or a good old excel spreadsheet!

  • If it’s not a HELL YES, it’s a HELL NO. Great advice for those who have a problem always saying yes to things!

  • Make date night a priority. Whether it’s a date night with your spouse, significant other or yourself — keep courting your loved one and let them know they are a priority! 

  • Experiment with a new workout! Get to that boxing class or that bounce class that you’ve been curious about. Keep your workouts fresh and make sure you are having fun while doing them.

  • Drink more water. Seems easy, but we need more of it. There’s water in coffee right? And the ice in a margarita doesn’t count. 

  • Travel. Understand people and places around you by going to see them. Go ahead, book it.

  • Sleep more. Create consistency in your sleep patterns. Your body needs you to get to bed a little earlier. 

  • Give up a vice/bad habit. Start slow and small, but just DO it. 

  • Stop saying you’re sorry all of the time. This is a chronic problem for many.  Saying I’m sorry for no reason at all. It’s not your fault so stop apologizing. 

  • Plan your workouts week by week. Make a plan so nothing comes between you and your “me time” in the gym. Put just over an hour on your calendar daily so no one can take that time from you.

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  • Do 10 pushups, 20 squats, 30 mountain climbers, 40 jump jacks, and 50 speed skaters before you get in the shower to start your day. See what sticks.

  • Make “free” plans every week. Self care, dance parties, a long shower, you do you.

  • Spend in cash for one week every month. Nothing on the ol’ credit card. 

  • Pick up a new hobby. Want to paint? Want to be a hiker or a biker? Want to learn a new skill? Do it.

  • Take an online course in a subject that interests you. Why not keep learning?  You may find something you’re truly amazing at and love!

  • Get to know your neighbors. 

  • Keep a journal. Whether it’s a food journal or a thoughts/feelings style journal…start writing things down. It will allow you to start recognizing patterns in your emotional and physical health.

  • Smile more. Try to see the good first in all things. 

  • Say goodbye to things and relationships that don’t serve you. Stop holding out and holding on to jobs and people and things that suck the life out of you. A huge weight will be off your shoulders. Let em go. 

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TELL US BELOW : What’s your biggest 2019 goal?

'Motivation is what gets you started. Habit is what keeps you going.'

 
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Heather Harrington is so incredibly passionate about finding the fun and witnessing the long-lasting joys through moving your body. Take a peek at some tips she would like to share for creating permanent changes.

1. Commit to Thirty Days
Three to four weeks is all the time you need to make a habit automatic. If you can make it through the initial conditioning phase, it becomes much easier to sustain. A month is a good block of time to commit to a change since it easily fits in your calendar.    

2. Make it Daily
Consistency is critical if you want to make a habit stick. If you want to start exercising, go to the gym every day for your first thirty days. Going a couple times a week will make it harder to form the habit. Activities you do once every few days are trickier to lock in as habits.

3. Start Simple
Don’t try to completely change your life in one day. It is easy to get over-motivated and take on too much. If you wanted to study two hours a day, first make the habit to go for thirty minutes and build on that.

4. Remind Yourself
Around two weeks into your commitment, it can be easy to forget. Place reminders to execute your habit each day or you might miss a few days. If you miss time it defeats the purpose of setting a habit, to begin with.

5. Stay Consistent
The more consistent your habit the easier it will be to stick. If you want to start exercising, try going at the same time, to the same place for your thirty days. When cues like time of day, place and circumstances are the same in each case it is easier to stick.

6. Get a Buddy
Find someone who will go along with you and keep you motivated if you feel like quitting.

7. Form a Trigger
A trigger is a ritual you use right before executing your habit. If you wanted to wake up earlier, this could mean waking up in exactly the same way each morning. If you wanted to quit smoking you could practice snapping your fingers each time you felt the urge to pick up a cigarette.

8. Replace Lost Needs
If you are giving up something in your habit, make sure you are adequately replacing any needs you’ve lost. If watching television gave you a way to relax, you could take up meditation or reading as a way to replace that same need.

9. Be Imperfect
Don’t expect all your attempts to change habits to be successful immediately. It took me four independent tries before I started exercising regularly. Now I love it. Try your best, but expect a few bumps along the way.

'Motivation is what gets you started. Habit is what keeps you going.'

10. Use “But”
A prominent habit changing therapist once told me this great technique for thought patterns. When you start to think negative thoughts, use the word “but” to interrupt it. “I’m no good at this, but, if I work at  it I might get better later.”

11. Remove Temptation
Restructure your environment so it won’t tempt you in the first. Remove junk food from your house, cancel your cable subscription, throw out the cigarettes so you won’t need to struggle with willpower later.

12. Associate With Role Models
Spend more time with people who model the habits you want to mirror. You become what you spend time around.

13. Run it as an Experiment
Withhold judgment until after a month has past and use it as an experiment in behavior. Experiments can’t fail, they just have different results so it will give you a different perspective on changing your habit.

14. Swish
A technique from NLP. Visualize yourself performing the bad habit. Next, visualize yourself pushing aside the bad habit and performing an alternative. Finally, end that sequence with an image of yourself in a highly positive state. See yourself picking up the cigarette, see yourself putting it down and snapping your fingers, finally visualize yourself running and breathing free. Do it a few times until you automatically go through the pattern before executing the old habit.

15. Write it Down
A piece of paper with a resolution on it isn’t that important. Writing that resolution is. Writing makes your ideas more clear and focuses you on your end result.

16. Know the Benefits
Familiarize yourself with the benefits of making a change. Get books that show the benefits of regular exercise. Notice any changes in energy levels after you take on a new diet. Imagine getting better grades after improving your study habits.

17. Know the Pain
You should also be aware of the consequences. Exposing yourself to realistic information about the downsides of not making a change will give you added motivation.

18. Do it For Yourself
Don’t worry about all the things you “should” have as habits. Instead tool your habits towards your goals and the things that motivate you. Weak guilt and empty resolutions aren’t enough.