Wednesday Aug 16, 2017

August 16, 2017

10 rounds - each round capped at 2 mins
4 Muscle ups
6 strict HSPU
8 Pistols
30 double unders

rest 1 min between rounds

10 rounds
6 Ring rows
6 Ring dips
16 Lunges
20 doubles or 40 singles


Cake Batter Energy Bites

by Coach Courtney, RD



  • 1/2 cup (45g) unsweetened shredded coconut

  • 1 cup (150g) dates

  • 1 cup (130g) cashews

  • 2 teaspoons vanilla extract

  • 1 scoop vanilla protein powder (optional)

  • 2 tbsp sprinkles 

  • sprinkle of salt 


  1. Add the shredded coconut to food processor and process for 5 mins, scraping down the sides as needed. You may have to add 1 teaspoon of water to help breakdown the coconut. Alternatively, you could use 1/4 cup of coconut butter (or manna). 

  2. Add in the dates to the coconut and process until they are broken down into small pieces. Note: if your dates aren't moist, soak them in hot water to rehydrate them prior to adding them to the food processor. 

  3. Remove the coconut and dates from the food processor. 

  4. Add the cashews, vanilla extract, vanilla protein powder, and salt to the food processor. Process until the cashews are broken into very fine pieces. 

  5. Add the dates and shredded coconut back into the cashew mixture. The batter is done when you can roll dough into balls and they hold their shape. You will notice that the mixture starts to stick in a big ball in the food processor. 

  6. Add in the sprinkles and pulse several times to combine.

  7. Use a tablespoon to measure out each bite. It should make about 20-22 balls. 

  8. Store in the fridge or freezer.


Yields: 22 bites


Note: you can search "Vitality Nutrition Cake Batter Energy Bites" to find this food in the MyFitnessPal database. 


Nutrition Facts

Calories: 78

Carbohydrates: 8g

Fibre: 1g

Protein: 2g

Fat: 4g








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