Front Power Plate Shuffles & Mango Berry Powercakes!

February 8, 2014 -
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Hey all! How is your weekend going so far? My friday finished with an awesome Presentation to a local High School Football team on “How To Fuel Your Athletic Performance.”

My high school track coach & family friend, Hank Marziale, is not only one of my biggest supporters but is SUCH an amazing guy!

Funny side note: we always tell the story of when I was in 9th grade, Marz tried to recruit me for hurdling & triple jump…I looked him right in the eye and said, “I will never hurdle again after I wiped out in 8th grade on PAVEMENT when I attempted to hurdle for the first time.”

He didn’t let me sad story deter him from believing in me & I ended up hurdling and triple jumping for 4 years throughout high school.

He is the energizer bunny & currently works at a gym along with coaching this high school football team. He is one of my favorite people & such an inspiration to me! 

The boys really paid attention & took notes during my whole presentation.  A lot of them were pumped to know they could add protein powder into things like oatmeal, smoothies, & baked goods! It was like a whole new ball game once I started getting into creative ways to eat certain foods.

One of the students even asked how I felt about oatmeal & banana before a workout… I looked at him & said – um, you just made my day! Maybe add some nut butter in there too for an extra dose of healthy fats! ;] He loved the idea.

I spent the rest of the evening with hot tea, the Olympics, & Shark Tank. My kind of Friday night after a busy week!

This morning I was up & at it with a 830am hour spin class! The instructor Melanie was awesome & we had a fun group. Afterwards it was time to REFUEL and give my body some aid with recovery.

For some reason – I was craving a tropical take on powercakes…maybe it’s because of the snow and craving some brightness?

Insert Mangoes & Blueberries…not totally in season but it’s all good – #BETRUETOYOU! 


  • Heat a skillet to medium-low with coconut oil or oil of choice.
  • Mix the above ingredients together.
  • Scoop onto the greased skillet & cook for a few minutes until you see bubbles.
  • Flip & cook for a few more minutes until golden brown.
  • Top with coconut nectar – you won’t regret it! I love this stuff.
It’s a love glycemic sweetener tapped from the coconut tree.
You can find the coconut nectar, buckwheat flour, & VEGA (along with a ton of other products) on – coupon code XUG228 for first time user discount of $10 off any order over $40 or $5 off any order under $40!
Now that I may have grabbed your attention with the powercakes! Let’s finish with DAY EIGHT of the Power Plates shall we!?

Don’t forget to subscribe to my YouTube Channel for more videos!

We challenge you to do these for 1 minute in between sets or create your own interval session with them! Combine some previous moves as well and really work on keeping that core tight & pumping those arms.

Don’t forget that you can still join in for a chance to win a HEAD TO TOE look from Under Armour Women!

Doing the shuffles takes some mind body connection where you focus on that foot on the plate. I know some of you feel silly doing the shuffles but I swear you are doing them right! Also – dance move at the end of your front shuffles are totally optional. Once I watched this clip I caught myself!

I’m off to get some packing done, finally using a massage that I got for christmas thanks to CoreyCakes, then meeting bittie & Jen for lunch! Yay for Saturdays!

Have a good one & be true to you!

xo Kasey