Double Workout + Some Really Great Training and Nutrition Advice

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.


I did a double workout yesterday afternoon, and, boy, am I feeling it today!

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I haven’t done much strength training lately, so Kerrie and I did a workout at KFIT. I used #85 for the shoulder-to-overheads (S2OH), sub-ed regular pull-ups for chest-to-bar (C2B), and did TRX triceps presses instead of ring dips. The scribble at the end of the workout is a 2k row. (We weren’t sure if we’d have time for it since the 4:30 class was starting soon, but we both finished it.) The whole workout took us about 20 minutes.

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After that, I took off my Nanos”¦

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And changed into my Glycerins for some running! On the agenda was a 65-minute tempo run (20/30/15). I felt pretty good and covered just over 7 miles.

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As soon as I got home, I refueled with a protein shake (SFH vanilla Recovery protein powder + water) while reading Quinn his bedtime books.

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After I put the little dude to bed, I took a quick shower and then chowed down on a delicious recipe that will be on CNC later this week. (I just need to finish up the post.) The macro-nutrient combo was perfect for recovery. Boom.


Speaking of nutrition and refueling”¦

Last week, I had the opportunity to participate in a nutrition-focused Google Hangout with Kyle Pfaffenbach, Ph.D., an assistant professor at Eastern Oregon University and a Performance Nutrition Consultant with Brooks Running Company, along with some other Brooks brand ambassadors. Our blogger group had the chance to ask him anything we wanted about nutrition and running. One of Kyle’s responses really struck a chord with me, so I wanted to share it with you guys. The question asked: What foods do you recommend eating before and after a run? You guys have probably heard all sorts of answers to this question over the years, and here’s what Kyle had to say (paraphrased below).

To be the best runner, just eating well on the day of your workout or race isn’t enough. You need to make what you eat an everyday part of your training. There is no one answer for what someone should eat before or after a workout. It’s very individual. You need to find your own nutritional philosophy. You need to make it right for you””your own personal training and fitness goals.

I love his advice so much, and I have put even more thought into how I am fueling my body during marathon training. In the next couple of weeks, my training is really going to pick up, so it’s especially important that I properly feed my body each and everyday. Kyle’s words of wisdom couldn’t have come at a better time.

Questions of the Day

Do you ever do double workouts?

What’s the best piece of nutrition/training advice you’ve ever received?



  1. best nutrition/fueling advice i’ve heard: eat before it’s too late. especially during a race! i’ve definitely “held off” on eating amy first energy gel until mile 10-13 in a full marathon, and bonked out come mile 23. now i know that even if you don’t feel like you need a gel at mile 4-6, you should take one — better too soon than too late! same with water/gatorade during any run. if you’re really thirsty, you’re already dehydrated and won’t reap full benefits from the drink.

  2. Loved that nutrition advice! I think I justify eating less cleanly than I should because I exercise, and then try to make up for it before and after race day. This is such a nice reminder to treat nutrition as a part of your training plan. Thanks for sharing!

  3. I only do double workouts if it’s running + a class at my gym. I have a set schedule for gym classes (PiYo on Tuesday, Power Sculpt on Thursday and spin on Friday), so sometimes I have to double up and run as well.

    The best training advice I’ve received is to add races to your schedule. These make such a big difference to me because I can practice my nutrition, check my pacing (should be close to my goal pace since I build up my distance) and get used to race jitters! They also keep me honest and on track with my training and let me know if I’m on pace or need to pick up my training a bit. I love racing too, so this is a bonus to add more to my schedule 🙂 For my next half marathon, I have a 5k, 10k and 15k scheduled before the race.

  4. Aside from being properly hydrated, recovery eating is the most important part of training (for me). I notice the biggest difference if I don’t properly fuel after a long run and then it affects the rest of my day. GOOD JOB on the double workout… I don’t do those. 🙂

  5. I do double workouts on occasion and, while tough at the time, I love the feeling afterwards!

    I really like Kyle’s advice about finding your own Philosophy. I sometimes get wrapped up in what I think I should eat or how I should workout based on what others are doing or what the latest trend is. But I feel the absolute best when I listen to my body and do what’s right for me.

    Great job on your workout Tina! You’re going to rock your marathon!

  6. That pasta dish looks amazing, looking forward to the recipe! I so agree with that advice, when I was training for my first marathon I gave up on trying the foods they recommended and just did what worked best for me.

  7. Hey Tina,
    Did you not do the 15.2 workout this week? I didn’t see your score on my custom leaderboard! (Fav xfit bloggers, friends, etc)

  8. When I began my Ironman training, my schedule called for a double workout most days i.e. am run – pm swim, am swim and pm bike 4 days a week and long bike, 80+ miles on Sat with pm open water swim, 2.5 miles, and long run on Sunday with rest in pm! My oncologist and my neurologist were both concerned about nutrition so they had me see a nutritionist. The main idea I came away with was a balanced diet – protein, fruit, veggies, grains and dairy. She had me balance my calories in with my calories out and watch my electrolytes. I’m a big fan of natural peanut butter before and chocolate milk after and of course bananas.

  9. I do double workouts a lot! We call them “double fitness,” since it’s usually a morning run followed by a WOD at our CrossFit gym. The best training/nutrition advice I’ve gotten is the old adage – “If you always do what you’ve always done, you’ll always get what you’ve always gotten.” No one has said that line exactly to me, but that’s generally what I gather from coaches and other experts. If you feel junky during a WOD, evaluate in what way you feel junky, and go from there. It could be anything from the food you ate to maybe a change in the weight you used. If so, make a change and re-evaluate. If it works for you, stick with it! Just because it works for a few other people doesn’t mean it will definitely work for you, and that’s okay!

  10. I occasionally do double workouts if I want an extra rest day in a week. Today I did an orange theory class, & plan to go to crossfit later! It’s pretty rare that that happens though!

  11. I double train only on days where they are two different types of workouts (ie Crossfit then a run). I typically do shorter runs so I don’t overdo it. I’ve learned that lighter but protein filled snacks (half a protein bar or shake) help me to stay fueled but not full. Then I typically eat/drink the second half when I’m done to refuel without over doing it before my dinner/next real meal.

  12. This is wonderful advice because really, no “body” is the same and we need to learn to fuel with what works for US. Oh, and it’s rare that I double-up workouts. If I do, it’s typically in the summer and I’ll add an afternoon run because I just want to enjoy the weather. 🙂

  13. Such spot on nutrition advice and eloquently paraphrased 🙂 I couldn’t agree more with what Kyle said. I think it’s easy to overlook what we are eating during training and only think about “pre-race or competition” when in fact our diet during training is way more important. Hope to spot you on the marathon course on April 20!

  14. How often do you do double duty workouts? I want to incorporate them into my day but i lack motivation because i don’t have a gym membership. An hour long tempo run is really good and long! What’s your. heart rate range the entire time?

  15. I am working on tweaking my fueling for training and exercising in general. I have a lot of knowledge about nutrition, but depending on my goals there are different things I should do and sometimes it gets a little overwhelming!

  16. i’ve done some double workouts and always feel like super woman that day! great job. sometimes i’ll do an hour of strength in the morning and then go for a run after work if it’s nice out and i need to be outside.

  17. I agree with his advice for sure! And I used to teach back-to-back workout classes which required me to do both up until a few weeks ago, and it’s really not that bad when one is strength and one is cardio, much like what you did yesterday.

  18. That is really great nutrition advice! My workouts always feel better when I am eating right consistently and in fact usually feel terrible if I go on a weekend of eating junk. On Saturdays I take my husband’s boot camp and then do a lifting session after, right now I am on an Olympic lifting program to help me really solidify my technique. Two a days are hard; thank goodness Sunday is complete rest and meal prep day.

  19. Some days I run in the mornings (with jogging stroller) followed by a yoga class to stretch it out! (or running + weights if I have the energy and time for both). I sometimes do two classes in one day: about once a week I do both a weights class and a kickboxing class, but I do have a few hours in between for a break. 😉

  20. I love this advice. I cannot tell you how often I hear people saying this is the magic meal or food you need before a racing or while you’re training. During my first half marathon, a friend of my swore I needed to carb load the morning of and night before. I never eat that way and knew if I did I would bloat like a pregnant lady. I ended up eating the way I always do healthy and balanced and did awesome. It just shows that what works for one person does not work for everyone.

  21. Hi Tina- CrossFit mom question: I just returned to CF this week and already feel my sore abs even though we havent done any ab specific exercises. I remember you saying you haven’t done much direct ab work due to the pregnancy separation in your ab muscles. Do you substitute another exercise when sit ups are part of the WOD? This hasn’t happened yet but I’m worried. I think my abs have pretty much healed (my guy is 10 months old) but I want to be careful!

    1. I usually do planks, “dead bugs,” or knee raises on the bar. It depends on the workout, but I’m still skipping sit-ups. I hope you’re enjoying your time back at CF! 😄

      1. @Tina: Thanks for the info! It feels great to be back at CF. My return wasn’t as bad as I expected it to be- my strength and endurance are way off but I was able to keep up once I scaled back a little! I feel more like my old self being back! 🙂

  22. After doing a full week of workouts, I treat myself to double glasses of wine on the weekend. Does that count??

  23. I’ll do twice a day workouts if necessary. If something prevents me from being able to complete my workout all at once, I’ll split it into two, but I prefer to get it all done at once!

  24. I sometimes do double workouts. Usually when I’m training for a triathlon, which isn’t very often :D.

    The best piece of nutrition advice”¦ Hmm”¦ ‘Listen to your body.’

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