Count Von Count (AHAHAH)

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.

You know “The Count” from Sesame Street, right? Did you know his full name is Count von Count? I had no idea! Ok, I actually never really thought about it until today when I Googled him so I could create the image below:

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Did you catch what he said?!?

10 kipping pull-ups ahahah!

That’s right, I did 10 kipping pull-ups today! Ten!!! It’s a frickin’ miracle. There were so many times in the past I thought I’d never be able to do them, but (holy crap) I can do kipping pull-ups now. Now, I just need to do 45 of them mixed with forty-five 65-pound Thrusters and then I’ll be happy!

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Cross it off the Goal Board! Yay!!


Sooooooo, about those Double Unders”¦ I managed 28 the other day. That’s progress, right? I still have 16 days of the month left. I’ll get there.

I only planned to do 5-3-1 at CrossFit today, but then I decided to call my doctor to double-check about exercise. He says it doesn’t cause flares, but I worried it might make things worse since I’m not 100% yet.

This morning, I ended up talking to his nurse, Karen (who is AWESOME, btw), who told me, as long as I feel up to it, I should exercise. It turns out her son does CrossFit too, so she gave me her “blessing” to get my sweat on””and that’s exactly what I did!


Before class, I did 5-3-1. Back squats were on the agenda today and, surprisingly, I felt stronger than expected. I thought I might feel a little weak because of the colitis, but I felt great, so that’s good news. I think the drugs and new diet are working!

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Today’s workout:

Power Clean from below the knee
2 – 2 – 2 – 2 – 2

@80% for all sets
*Do 2-3 warm up sets to get up to your work weight.
*Rest 2 minutes between sets

6 Hang Power Clean

Rx: Bodyweight HPC
L2: 75% BW HPC; band HSPU
L1: 50% BW HPC; tiger pushups
Beg: 40% BW HPC; hand release push ups OR push ups

Score = completed rounds + extra reps

Since I’m still on the mend, I didn’t go crazy with the weight today. I used 75 pounds for the strength and 65 pounds (L1) for the WOD. I also opted for Tiger Push-Ups (instead of band Handstand Push-Ups) during the WOD and, holy crap, they are hard!!

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I never thought this movement would be so difficult! By the end of the WOD, I was only doing 3 reps at a time and then resting. Wow, they are tough. I did 9 + 5 (9 rounds + 5 reps of the Hang Power Cleans on the next round). My upper body is going to be sore tomorrow!


I had a doctor’s appointment (not related to colitis – thank God) right after CrossFit, so I quickly showered and then packed a snack to take with me: two hardboiled eggs + Sweet Potato Wedges.

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I also grabbed a Paleo Zucchini Almond Butter Muffin.

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When I got home from my appointment, I ate a sliced banana with a scoop of almond butter and a sprinkle of cinnamon. I also munched on some more Sweet Potato Wedges.

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Health News & Views

Protein powder is often associated with muscle-heads who mix it in a shaker and chug it down right after a workout. But, if used creatively, protein powder can actually be quite versatile in your diet. Here are four ways to shake up how you use this supplement!

4 Recipes That Use Protein Powder

A bunch of you guys asked about my plans for protein powder now that I’m eating a Paleo/SCD, and, sadly, I’m not going to consume it for awhile. I’ve never had issues with dairy/whey, so I hope once things settle down, I can enjoy a protein shake every now and then. We’ll see. 

Question of the Day

Who is your favorite Sesame Street character? What’s your favorite episode?

My favorite character is the Cookie Monster, who I met last December on The Dr. Oz Show. He didn’t pick my cookie to win, but he’s still my favorite. Share it, maybe?

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  1. Congrats on the kipping pull-ups! That’s awesome!!

    That other move you pictured–I can see how that’s deceptive. There’s something similar that my yoga teacher has us do. It’s a doozy. Tons of upper body strength.

  2. Congrats on the pull ups!! That is so exciting!! I was practicing DUs today, and I am just not having any luck with them. But I can’t wait till I reach my goal. Love that feeling. Oscar the Grouch is definitely my fave!!

  3. So, so, so awesome about your kipping pull ups! Did you do something specific to finally get them or just practiced little by little each day? My goal is to have them by the end of October!

  4. Congrats on the pullups! I got my first unassisted kipping pull ups yesterday, and I’ve been shouting from the rooftops since. I can’t wait to string more together. You’re my hero!

  5. Awesome news on the pull ups, great job! I know at least with double unders when I finally figured them out it was like riding a bike – you find that rhythm and all of the sudden you wonder why it was so difficult! Maybe the same with your kipping pull ups. You’ll get there! 🙂

  6. Congrats on the pull ups! Woot!

    Truthfully, I was never a huge fan of Sesame Street (only the parts with the Muppets. Not the cartoon break things where they introduced letters and whatnot), but I always loved Kermit the best, even though he only guest starred. Otherwise, Snuffleapagus. As for favorite guest star, Renee Fleming, Opera Singer. I love the idea of introducing children to all forms of music, even classical.

  7. Curious who your doc is. I live in your area, have colitis and constantly talk to my doctor’s nurse, Karen. Imo, they both aren’t too wonderful, but hey, could be totally different people. For example, why would Karen give you her blessing to do Crossfit just because her son does it? Does her son have colitis? I’d take it easy. Whenever I push myself too much, I flare. I also found a better doctor who asks me more than two questions per visit!

  8. That must have felt great to be back at crossfit and great job on the pull-ups. I finally mastered kipping pull-ups with a band two weeks ago and was thrilled can’t imagine without one(some day). BTW the guy at my box that came from yours was named Brian; but he has since moved to Colorado. I love the receipes that you included on health. I made a recipe last year at holiday time that was about 50% protein poweder to 50% almond butter rolled into balls an set in the freezer. Followed by a quick dip in trader joe’s melted darked chocolate (green box vegan kind) with a sprinkle of sea salt set again in the freezer. I’m not sure of the rules on paleo/scd but can you use vegan protein powder since it has no whey or dairy? I use the one from arbonne. I hope you are on your way to recovery and good luck with the changes in your diet

  9. I loved ALL the Sesame Street characters! Probably my favorites are Bert & Ernie (only I called them Ert & Bernie as a little kid 😉 ) and Grover.

  10. I was OBSESSED with Big Bird when I was growing up. My brother and I watched Sesame Street

    Those tiger pushups look super hard! Way to rock it! Your arms look awesome, by the way. 🙂

  11. YAYAYAY!!! You go girl!!! That is SOOOOO awesome! You will reach your other goals in no time at all! You sure aren’t letting your colitis get you down-that must be a great inspiration to other people who are suffering from it!

  12. It’s gotta be Elmo. I know he’s a newer character, but I saw a really cool documentary on the voice of Elmo and how the guy that does the voice re-created the character to signify peace and love. He’s also my 1 yr old nephew’s favorite character and I love how his little face lights up when he sees “Elbow”..LOL

  13. Congrats on the pullups! That’s awesome.

    Just some advice based on my experience…For your back squat, I would try to keep your eyes lower to the ground with your head more in line with your back (I was told to focus my eyes in front of me on the ground). This was how I was taught to squat based on Starting Strength.

    1. @Kelly: Spot on. Neck should be neutral, not crooked back like you have it. Depending of if your are doing high-bar or low-bar, this will leave you looking either straight ahead (parallel to the floor) or down (45ish degrees to the floor) when you bottom out.

        1. Ha, I suspected that would be the case. It kind of jumps out considering the rest of the technique is textbook. Certainly a very easy fix.

          1. I asked him if I looked up like that on my other reps and, thankfully, he said I didn’t. I think I was so worried about looking down, I overcompensated.

  14. My boyfriend calls me Cookie Monster. He even bought me one of those shirts with his face on it. I guess it’s pretty accurate.

    Then again, he also calls me banana-phone. I don’t know. He’s weird.

  15. Congrats on the pull-ups!! It took me forever to get them, too! I love the ideas for other ways to use protein powder; I have been wanting to incorporate more of it into my diet. BTW, your Paleo muffins look delicious. I’ll have to give them a try!

  16. CONGRATULATIONS!!!!!!!!!!!!!! I wish I can do ONE kipping pull-up, that’s my goal I guess…
    Hope you are feeling better and you can find the right diet for your colitis

  17. Wow, you rocked it today!! Way to go! I love the Sesame Street incorporation too. My fav was Snuffaluffagus (spelling???)!! What a weird character 😉

    I really need to experiment with adding protein powder to different foods. It’s such a healthy additive to help reduce hunger pains, but some recipes just don’t look all too appealing”¦I’d love to try it in cookies!

  18. Congrats on the kipping – I swear I just read your post a few days ago that your goal was to get 10 by the end of the month. I can’t believe how quick you accomplished it.

    Hmmmm – makes me think maybe I need to step up my game!

  19. You’re so intense! It’s pretty awesome/inspiring.

    My favorite Sesame Street character is Ernie, and it just so happens that my nickname when I was younger was Nernie…a play on my last name. I guess it’s meant to be.

  20. Tina,
    I understand you’re altering your diet for health reasons. But I’m curious as to how it’s really changing. I’m not sure how the Paleo diet is anything different than your previous diet, save the iced coffee (1 element) and the occasional beer/bar food night out (to which we are all entitled to live a full, non-insantiy-inducing life!). Are you saying you won’t be any nights out, during which you might not abide “perfectly” by the strict constraints of the diet, or that you’ve given up grains and other foods forbidden by the Paleo diet completely? In short, I’m not sure how this new change is any different than how you were eating before.

  21. I have to avoid dairy, soy, and gluten but I have a protein powder that is awesome. It is Plant based and sweetened with fructose only. It is PLANTFUSION…I love the vanilla bean be mixed with almond or coconut milk. Best price is on Amazon (can’t find it anywhere around Boston). Hope this helps you!

  22. I used to work at a pediatric hospital. My favorite unit was the oncology unit. My favorite patient was OBSESSED with elmo and his entire room was decked out in anything and everything elmo. For that reason, elmo will always be my favorite character in general. 🙂

  23. Always feels great to reach a goal! Good for you! Keep it up!!
    I was obsessed with sesame street when I was a kid. My entire room was decorated in it, I still have some of my old blankets :]
    The Count is actually my favorite character, I like his laugh. And my favorite episode had to be the ones with the yip yip martians.

  24. You look great! So glad you are feeling better and got a workout in. I just started using Perfect Fit Protein powder. It is brown rice and tastes pretty good. If you are looking for a GF one you should give it a try.

  25. Glad to hear you are feeling better and was able to get a good WOD in. I have UC and it’s flaring right now so I’m trying to fix my diet and get back on track. I also CrossFit and with the flare, some days, WODs are just so difficult (but I usually mod things). Although, I do find it helps with my UC…even when I’m slightly flaring. It gets my mind off the disease and I actually feel better after a WOD. So, if the Dr says it’s ok, and you are feeling up to it, I say do it. (but modified if necessary. :)).

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