Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Good morning! Happy Hump Day!

Is it HOT where you are? The weather here has been “blazing” lately. I feel like I haven’t stopped sweating in days. Eww, that’s kind of gross. I’ve actually been wearing sweat-wicking clothes around the house, and Mal and I have been going to bed super early just so we can cool off in our bedroom, which is the only room with AC. Holy hotness!


[rewind to yesterday afternoon]


Before CrossFit last night, I met Kerrie for a quick run at Pond Meadow Park. It was 95 degrees, so we only did one loop of the park (thank God).

Surprisingly, yesterday’s run felt “easier” than Monday’s when it was a little bit cooler. Ok, it definitely wasn’t easy – so many hills – but maybe we’re getting used to the hot weather? I don’t know, but Kerrie and I both felt like we were flying on our run. I wish we had timed it!


After our run, we headed to CrossFit. The first part of the workout was practicing Knees to Elbows, which is a movement I just haven’t been able to master, but I finally made some progress yesterday.

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What made it click for me was really trying to close the shoulder angle and not being a wuss about it. (Here’s a video that explains what closing the shoulder angle means.) Sometimes, I’m really timid with new moves, but watching other people really go after it and have success motivated me to be more aggressive on the bar. And bringing my feet straight down after touching my knees to my elbows (instead of swinging them back behind me) helped me string a few together.

So, during the skill part of the workout, I was getting the hang of Knees to Elbows. During the WOD, however, I failed miserably at them. Once I got tired, it was all over.


For time:

400m run
50 KBS
200m Run
30 K2E
400m Run
10 Pistols
200m run

Rx: (53, 35)
L2: (45, 30)
L1: (35, 20)
Beg: moderate weight; 300m/100m

I wanted to do the WOD as Rx-ed, but I only managed 2 (maybe 3) legit Knees to Elbows. The rest of my attempts were close, but they didn’t count toward an Rx-ed workout. Bummer. I guess I just need more practice to really get the hang of it. On the plus side, I did 50 kettlebell swings (35 pounds) unbroken and pounded out 10 Pistols, no problem. Yay, little victories!


When I got home from CrossFit, I made myself a protein shake with a scoop of vanilla fitmixer protein powder, almond milk, and water. I drank it on the front porch with a pug on my lap while I waited for Mal to come home. (He was at Day 1 of a two-day Olympic lift certification.)

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Mama Pea’s Crack Wraps were on the menu for dinner last night, but I ended up doing my own thing with her recipe as inspiration. I added garlic hummus, shredded cheddar cheese, and sliced deli turkey to a whole wheat wrap and then heated in the toaster oven. Easy and delicious.

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For dessert, I whipped up a batch of Banana Soft Serve with a scoop of Justin’s Chocolate Hazelnut Butter in the mix, which brought my banana total for the day to 3.5””a banana PR for me. (I only ate 3 bananas in 24 hours at Reach the Beach.)

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Question of the Day

As a kid, what was your favorite way to cool off?

Mine are my grandparents’ pool, water balloon fights, Slip ”˜N’ Slide (with dish soap – you go SO fast), and Willy the Waterbug (please tell me someone remembers him!).

[image source]



  1. morning Tina :)

    I am looking for something that can measure body fat, do you thing electric fat monitor really work??

  2. Just had my first experience doing knees to elbows this morning. We did them on rings to save our hands (I still ended up tearing, dammit) since the WOD was a 30min AMRAP of 25O row, 10 KTE, and 20 KB swings. I couldn’t get my knees quite to my elbows but I was surprised how much I liked doing the, – cant wait to work on them a bit more!

  3. Awww man, the Mr and I both lament over our parents unwillingness to get us Willie the Waterbugs when we were kids. That or the clown with the hat that shoots up into the air. I’m pretty sure when we have a fenced backyard, we’re going to hop on Ebay and run through one of them while the neighbors YouTube it from their upstairs window.

  4. It’s been extra hot all summer in Ohio where I’m at! I don’t think I’d survive very well without my central air (although I know plenty of people have no air conditioning at all & I really feel for them this summer!)… I’d be going to be early, too, to soak up the cool air 😉

  5. Oh yes – it’s been so unbearable in the city recently! We don’t have an AC, but are doing ok with window fans and ceiling fans going at full blast. I was a sweaty beast after my run yesterday! Enjoy your day, Tina!

  6. i can totally relate to the hot temps your feeling, as i’m in the southeast & our summers are just brutal. cannot wait for mid-late september to arrive to help us cool off a little! my favorite way to cool off is a dip in the pool! nothing is more refreshing to me!

  7. Its always HOT here is Houston, but we all have AC throughout our houses. We would never survive without an entirely AC’d house with these hot summers. I just love Murphy…..he is such a good companion. 🙂 Great job on your victories at Crossfit!

  8. I loved Willy the Waterbug! Eventually the outside of mine peeled off and he just looked like the Planters Nuts guy… I am so impressed that you found his picture!

  9. Hey Tina– I remember you posting a while back about taking a BCAA supplement after WODs. Have you noticed any changes from starting that?

    1. I haven’t specifically noticed any changes, but I think it might still be too early to tell. I’ll keep you guys updated though! 🙂

  10. Be careful with eating too many bananas! I used to be so addicted to them, and went to my doctor during that time (for non-banana reasons) and he told me that I was ingesting WAYY too much potassium and that high levels can actually lead to a brain aneurysm! Maybe it’s person specific- but be careful 🙂

  11. nice shoulder! 🙂 i struggle with K2E also! 30 is just insane. haha. i can do maybe 6 or 8 legit ones, then i fall apart completely. thanks for sharing the video – i’m going to watch and hope to learn!

  12. this banana soft serve stuff is taking over the blog world….too bad i set my blender on fire the other day so i can’t make it. maybe i’ll just keep eating ben and jerrys chunky monkey and pretend it’s healthy

  13. I forgot to mention my favorite way to cool off as a kid. I loved playing outside with my Super Soaker that I got for my 8th birthday 🙂

    1. @Liz:

      i forgot too! i was a city kid and we used to open the fire hydrants. i’m not sure that was a smart plan (what if there was a fire?!) but we all did it!

  14. You want hot? Come to New Orleans. I’ve officially been here a week (from Western Mass) and man is it rough. You know how when it’s hot in Massachusetts you still have a few good hours in the morning and at night? It’s not like that here. So so weird to adjust to constantly sweating. It makes you appreciate all that money you spent on the good workout clothes. I feel for you! Hang in there and hydrate!

  15. ohhh I’ve tried knees to elbows a few times in the past and it’s definitely not easy! But I think they’re better than pull-ups 😉 However, I’ve been a little weary about doing anything like hanging leg raises and such because I’ve read some articles saying that they’re not good for the spine…Hmmm not sure if it’s true, but after that I stopped performing them. Just a thought in case you find anything out about that! 😀 And I loved cooling off with ice cream (of course), swimming, and water balloons! The neighborhood kids and I would always have water balloon fights.

  16. I just love seeing pix of Murphy! It totally brightens my day. Your crossfit accomplishments seem awesome! What a great way to push yourself by using a big goal and moving towards it bit by bit.
    Blah I’m from Seattle originally so when it gets hot (above 85 haha) the city totally shuts down! My parents are both from there originally so whenever it got a bit hot they would put on their swimsuits with me and we would walk around through the hose. I definitely had a slip’n’slide which was AWESOME, I think I was definitely the coolest kid on the block with that thing. Even if it was only hot enough to break the thing out maybe once or twice a summer!

  17. Running under the sprinkler for sure! (And a favor to consider: when you post a link to a recipe from another source, like the paleo chicken earlier, or mama p’s crack wrap here, could you link directly to the recipe, and not to your meal plan page? Sorry if this is petty, but it’s an annoying extra step.) Stay cool!

  18. 95 degrees and only one air conditioner, I couldn’t do it!!! I would die without my central A/C and no way will you catch me exercising outdoors unless it is at 6am. Even then it is already 90 degree. Miserable!!!

    My favorite way to cool off as a kid and now is the swimming pool!!

  19. Hey. Don’t tell Mama Pea that you put turkey AND cheese in your crack wrap. Horrors! 🙂 I like them that way too. I think your next home improvement project is going to be an air conditioner in your living room (when they go on sale at the end of the summer!).

  20. My favorite activity as kid was the slip and slide and the pool. I loved the slip and slide so much but ended up with a bunch of bruises and bumps along the way. Oh nostalgia how I miss it. Have a great day 🙂

  21. A big water fight!!! Must try the softserve with the nut butter, just got some justins from iherb!! got the chocolate almond and maple almond though I have chocolate hazelnut on order now too!!! all the way to Ireland, so damn worth it!

  22. I feel your pain with heat. Try coming on down to Texas! I think today’s high is about 105. I think it is definitely what we get used to. As a kid I was all about running through sprinklers and swimming, but now I would actually just rather stay in with the cool A/C. On another note, my husband tried crossfit for the first time this week and he could hardly drive away after the class, he was so worn out (and I would say he’s in good shape). I’m a little scared to try it. 😉

  23. It’s pretty darned cold here. Hard to think about desirable ways to keep cool. We never ha any air conditionining in our house (we love in Australia so it gets pretty/very hot) so we used to chill in the pool. Day or night.

  24. I still have my Willy Water Bug from when I was a kid! Granted, he has lost 90% of his stickers, but he still works and my son LOVES him!! They just don’t make things like they used to!

  25. Why don’t you get another AC for your TV room, they are very reasonable now. A little higher electric bill is money well spent in all this heat!

  26. It’s cold here in Sydney, Australia! It’s blowing a gale outside & nearly blown away on my walk this afternoon! Had some gorgeous winter days up till now. Will be envious of u guys when you are in winter & we are sweating it out in the hot Aussie summer!

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