Food and exercise are NOT a transactional relationship. ⁠⠀ I used to think that if I ran X number of miles, I “earned” a couple of glasses of wine or pasta for dinner because I burned a certain number of calories. ⁠⠀ I also thought donuts could only be eaten on the weekend because I was having a “cheat” day. ⁠⠀ And just because I went out to brunch with friends on Sunday, it meant…

How do I know it’s time to do a reverse diet? It’s not always straightforward if you don’t know what to look for, so here are the 3 main ways to know! How do I know it’s time to do a reverse diet? 1. You’ve hit your goal and/or reached the end of your diet. You should have a set time frame for a calorie deficit. If you’ve reached the end of your diet, it’s…

The Faster Metabolism Blueprint is an assessment to determine if your metabolism has slowed down and whether or not you need to adjust your nutrition. Has your metabolism slowed down? HAS YOUR METABOLISM SLOWED DOWN? If you’ve been dieting for what seems like forever (and not seeing results), whether it’s for a special event or even just to hit your goal weight, it might be time for a break. Dieting is exhausting, isn’t it? But,…

I just wanted to share a really visual for understanding how our metabolism burns macronutrients. I know many of you (myself included) enjoy the occasional glass of wine… especially now, am I right?!? ⁠But did you know that too much wine, or any alcoholic beverage for that matter, can slow down fat loss? Or even stop it altogether? ⁠⠀ Let me explain. Your metabolism is like a bus. And the foods you eat are passengers…

I hear it all the time… “I don’t want to get big. I just want to look toned.” ⠀⁠⠀ ⁠⠀⁠⠀ Ladies, don’t let ‘toned’ become a substitute for STRONG. Yes, you can be strong and not look like a man! ⁠⠀ ⁠⠀ What you want is STRENGTH. If you want to change the way your body actually LOOKS (aka your body composition) you need MUSCLE on your body. You also need FOOD to build it….

Want to know the secret to losing weight?⁠⠀ ⁠⠀ I mean, honestly, who doesn’t?!?⁠⠀ ⁠⠀ With all the diets, workouts, advice, videos, and ridiculously expensive (and restrictive) training and nutrition programs out there, you’d think that by now this secret would’ve been revealed.⁠⠀ ⁠⠀ Problem is, if these trainers and gurus just GAVE you the secret, you wouldn’t buy their program, now would you?⁠⠀ ⁠⠀ The secret is simple (crazy simple, actually), and I can’t…

“Tina, just tell me what to eat!”  If I had a dime for every DM, blog comment, or email reply I received saying, “Tina, just tell me what to eat,” I’d be a gazillionaire! And I totally understand. Eating the ‘right’ foods in the ‘right’ amounts at the ‘right’ time of the day can be overwhelming and confusing – like we don’t already have enough going on juggling kids, work, household responsibilities… the list goes…

Right now, it’s ALL hard. ⁠⠀ ⁠⠀ Working from home with kids is hard. ⁠⠀ ⠀⁠⠀ Finding motivation to exercise is hard. ⁠⠀ ⁠⠀ Eating vegetables everyday is hard. ⠀⁠⠀ ⠀⁠⠀ Sleeping 8 hours per night is hard. ⠀⁠⠀ ⠀⁠⠀ Choosing water over iced coffee is HARD. 😉 ⠀⁠⠀ I get it. I really, really, reallllllly do. I’m not always motivated to make the best choices for myself, especially during a pandemic when all I…

Macro tracking: There’s levels to this… here’s a quick guide to help you figure out what to track and not track when it comes to macros. What to Track and Not Track [Macros] ⁠⠀ I am a “macro-ish” coach because I believe in the power of tracking macros to help you reach your goals, BUT I also believe there needs to be a limit (time, energy, mental capacity) on how much tracking you do. I…

Just popping in real quick to share a delicious and nutritious snack freebie with you: 5 Ingredients (or Less) High-Protein Snacks! Oh baby, yes! Trust me, you want this ebook in you life. There’s nothing worse than “sad snacks” that leave you hungry just a short while later. Am I right? Especially when those snacks take you on a blood sugar rollercoaster again and again. It’s the worst feeling, totally frusterating, and definitely won’t help…

Today, we’re going to chat about some supplements that support recovery from overtraining syndrome. I told you all about how I fell into the overtraining rabbit hole when I was balancing writing a new book, managing a full client load, and working out at Orangetheory 4-5 times a week. We’re just about 3 months out from that, and I’m feeling so much better. I’ve lost some of the weight I gained, my skin cleared up, and…

Hey, friends! Hanging in there? I’ve said it before, but my hopes is that Carrots ‘N’ Cake can bring a sense of “normalcy” during this unsettling time, so let’s talk about meal prep – a favorite on CNC! I’ve been loving “meal prep” protein bowls lately. You’ve probably seen me share a ton of them on Instagram in recent weeks. They are so many ways to make a “power bowl,” so I definitely have not…

With so many of us working from home in the coming weeks, I wanted to share some ideas for how to NOT eat your whole kitchen. I’ve worked from home for years now, and it was initially a big struggle for me. I mean, I was several feet from my kitchen, so it was easy to grab a snack or another protein ball from the fridge throughout the day. Over the years, however, I’ve learned,…

Hi friends! Not only do I have a delicious recipe for you today, using one of my favorite kitchen tools (hint: air + fryer), but I also have a fun giveaway! If if you haven’t heard me rave about my beloved air fryer, let me tell you a little about it… Frying without oil? Yes, it’s possible with an air fryer. How do air fryers work? Air fryers swirl air very quickly in a circular…

You’ve heard it before… “You need to eat clean to lose weight.” But what does “eating clean” even mean? And does eating clean mean you’ll magically lose weight? Nope. Eating clean does NOT mean you’ll automatically lose weight. Why? Because it’s not just about the “cleanliness” of the food you consume. Ok, yes, the quality of food is important, but so is the quantity of food you consume. If you don’t know how many calories you are consuming,…