Date Balls Recipe from

The first time we made these we brought them to a century ride to share with cyclists who stopped by our booth.  They got rave reviews and so we wanted to share them with you.  They are so easy to make. We are sure you will love them as much as our cyclist taste testers did.

  • 1 packed cup date paste or chopped dates
  • 1/4 cup honey (optional we prefer without)
  • 1 Tbsp. chia seeds or flax seeds ground
  • 1 tsp. ground cinnamon (our favorite is Penzey’s Vietnamese Cinnamon)
  • 1/4 tsp. ground cardamom
  • pinch of salt
  • 1 cup old-fashioned oats (dry, not cooked)
  • 1 cup toasted unsweetened coconut flakes
  • 1 cup toasted pepitas (pumpkin seeds) or sliced almonds

If using, chopped dates combine the dates, honey, chia (or flax) seeds, cinnamon, cardamom, and salt in a food processor  and pulse until smooth and combined. If using date paste add straight into a bowl. 

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes, and pepitas/almonds until evenly combined. Cover and refrigerate for at least 30 minutes.

Use a spoon or your fingers to shape into your desired size of energy balls. We shape ours into about 1-inch balls.  Prefer to make bars?  Line a small 8×8 baking pan with parchment paper, and press the mixture evenly into the pan.  Refrigerate and for 2 hours or overnight and then cut into bars.

Store covered in the refrigerator for up to 2 weeks. 

Tip:  Swap pepitas/almonds for walnuts or cashews.  Swap coconut for chocolate chips.  Truly the sky is the limit. 



Flourless Chocolate-Chip Cookies

Gluten free cookies

These gluten free cookies were so good we had to make another batch today. This time made some with raisins, some with CocoChia (coconut and chia seed combo) and some of course with dark chocolate. I’m sorry to say I can’t tell you which combo is the best. They all taste so dang on good!!!!

6 cups rolled oats
2 tsp baking soda
1 tsp salt
1/2 tsp cinnamon
1cup brown sugar or coconut sugar (we don’t recommend subbing with white sugar)
1/2 cup white sugar or evaporated cane juice
1 cup chocolate chips or chia seeds or sesame seeds or raisins
1/2 cup coconut oil (melted if not in liquid form)
1/2 cup Almond milk or reg milk but won’t be dairy free then

Blend first 5 ingredients together in a food processor or blender.
Mix with other ingredients.
Form cookies into a ball then flatten a little to look like a cookie.
Place on a cookie sheet covered with parchment paper and greased with Pam cooking spray. Cook 8 minutes at 375 F.
The cookies do spread, I would say twice their size, so allow for space between each.


Road Titans 300

What does it take to be a Road Titans 300 !!!

Cyclists, such as myself, are always searching for a new adventure and challenge in life. Yes, we can do our regular local events/rides, and they are great,  but  we are still left wanting more.

Recently, I returned from 5 days in breathtaking Oconee County, South Carolina.  How breathtaking is this area?  National Geographic named Oconee County’s Jocassee Gorges one of their ’50 of the World’s Destinations of a Lifetime. They were right on. This place is absolutely a must see to believe wonder. However, for complete disclosure, I didn’t go to Oconee for the beauty but for a challenge, or preparation for an upcoming challenge. The beauty was part of my reward.


RETUL Master Certified Bike Fitter

Retul Bike Fitting Master Certified

MotionFit is proud to announce that recently it earned the RETUL Master Certified Bike Fitter accreditation. This makes MotionFit the only bike fitting studio in Central Florida Certified with Retul Master, Retul Advance and Retul cycling insole and F.I.S.T  Fitter. With this highest bike fitting recognition, you can be assured that the bike fit you receive from Coach Kameel will be of top quality and like no other.

Orlando Retul Master Fitter


Fit Your Cycling Shoes Correctly


They are several contact points in cycling and your feet are the most important point because they are responsible for transferring power to the pedal. Over the years, as a professional bike fitter, I have noticed a reoccurring problem.


Gloves for Triathlon Bikes

Triathlon Gloves

Gloves for Triathlon Bikes

A Triathlon bike has multiple contact points. One of these contact points is our hands on the aero bars. A challenge for most riders is choosing the correct glove. It is important for riders to find one that provides comfort and grip, while at the same time one that won’t modify your bike fit.