Eats & WODs Lately

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.

Hello, hello!

I’ve been slacking big time on posting about my eats and workouts lately, so I decided to include them all in this post. Here’s a snapshot of my meals, snacks, and CrossFit WODs lately!


Egg sandwich on a toasted (semi-burnt – toaster oven malfunction) English muffin with a glass of freshly pressed juice (orange, carrot, romaine, cucumber)

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Toasted English muffin with Teddie peanut butter and a glass of orange juice

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Plain Greek yogurt with cantaloupe chunks and homemade granola

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BLT with roasted Brussels sprouts

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Salad beast from Whole Foods

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Turkey burger with Laughing Cow cheese, roasted sweet potatoes, ketchup, a pickle, and steamed spinach with sea salt and vinegar

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Banana smoothie with coconut milk, vanilla protein powder, and chia seeds

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Homemade guacamole with cheddar brown rice crackers

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Starbucks Caramel Sea Salt Hot Chocolate


Greek yogurt

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Mixed berry smoothie

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Celery sticks with nut butter and hot tea

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I did this WOD yesterday””first workout of 2014!

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I used 55 pounds for the Overhead Squats and Push Presses and finished 5 rounds with 9 seconds to spare. I was watching the clock to see if I could fit in one more Overhead Squat before it buzzed, but I ran out of time. Whomp whomp. This workout was definitely a quad smoker!

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We did this workout the other day, and it was SO COLD outside! Brrrrr!


I substituted Strict Knee Raises for the Toes 2 Bar, which I suppose is a pregnancy modification. I was never great at T2B before getting pregnant, so it would have taken me forever to do 20 of them, so I opted for Strict Knee Raises. I finished in 18:55.

This one was fun! My quads burned so bad on the overhead walking lunges!


Once again, I substituted Strict Knee Raises for the Toes 2 Bar, mostly because of time. I can still do Toes 2 Bar, but I do them like a slow pregnant lady. Haha! I used 35 pounds for the Kettlebell Swings and a 35-pound plate for the Walking Overhead Lunges. I can’t remember how long it took me to finish this workout, but it was a good one!

Mal and I did the workout below during Open Gym last week. It’s a shorter version of a workout that our box did the day before, and I blogged about it here. It was a tough one. My butt was sore for days!!


Health News & Views

Happy New Year! For many of us, it’s time to make some New Year’s resolutions.

If they’re part of your yearly tradition, you may already have some ideas in mind. If not, you probably want to make sure that you set some realistic resolutions, especially with regard to your diet and fitness goals since they’re sometimes the hardest to keep.

That said, here are five smart diet and fitness resolutions that you should consider adding to your list for 2014!

5 Smart Diet and Fitness New Year’s Resolutions

Getty Images

Questions of the Day

How are things going with your New Year’s resolutions? Eating healthy? Exercising?

Are you keeping a food journal for the Get Healthy, Stay Healthy Challenge? I’ve been tracking my food all week long, and I will be writing a post with my check-in tomorrow!



  1. Those eats all sound so delicious!!

    With the new year I’ve definitely been loving my green berry smoothies–so yumm!

    I think working out while pregnant made it all soooo much better & helped me stay with healthy habits, so I think it’s impressive you’re staying on top of your workouts. Way to go!

  2. Even though it’s cold out, all of those smoothies look amazing! I’ve been craving them lately for some reason. One of my goals for this year is to eat a little cleaner than I usually do, though I feel like I generally do a good job of that. When I went back to school I wasn’t great about meal planning and ended up eating out for at least lunch every day, so meal planning is one of my other big goals.

  3. My big goal for this year is: clean up my diet to clean up my health.

    I should track all my food for calorie purposes, but I am tracking so that I can focus on a cleaner, whole, diet. I’ll never love broccoli if I don’t start eating it!

  4. Yeah I definitely haven’t been tracking my food”¦I started to one day and then stopped. I’ll try again.
    And celery sticks with PB are my FAVORITE! All you’re missing are the raisins and you have ants on a log. 🙂

  5. Is it cheating if I start my resolutions on Jan 5? Its so hard to eat healthy when Im staying at my parents house but Ill be home and shopping for myself on Sunday and that seems like a solid time to start my new goals.

  6. I love those rice crackers! I just flew from my parents’ in KCMO to Chicago (sitting on the runway… Haha it’s been a long day) and I’m hoping to jump back into healthy habits now that I’m back to my regular life and schedule!

  7. Hi Tina,

    As a fellow 4 months pregnant crossfitter, I’m really interested in how you plan to modify exercises as you progress, or what you’ve heard/read we are supposed to do! For instance, I’ve already stopped doing sit ups and double unders because I’ve read exercises lying on your back aren’t recommended at this stage, and I feel kind of weird “bouncing” too much with DU’s. Maybe I am being too nervous…what do you think? I’m so impressed you can still do so much! Thanks!

    1. I asked my doctor about that earlier this week, and she said I can do any and all exercises as long as they don’t feel uncomfortable, so I’m trucking along with my usual CrossFitting! 😄

        1. @Sarah: I CrossFitted throughout my whole pregnancy, and my doctor said I could do anything as long as I was comfortable. Like Tina, I stopped doing some of the more “ab-by” type stuff, like T2B and sit ups. Burpees ended when my belly got too big. I just didn’t like hitting the baby on the floor, ha! I actually loved CrossFitting while pregnant. I felt so strong, and I knew my baby was healthy and safe. Enjoy!

  8. Great snack suggestions! Since I have a desk job, I am constantly forced to get creative with snacks that I can bring to the office. Some of these I could definitely make that morning and bring with me. 🙂 Thanks!

  9. Hey Tina, I was curious how you handled the first trimester and CrossFit? Did you tell your coaches early-on or just go with the flow? Were you worried they would wonder / speculate if you modified?
    Just curious as I’ve been CrossFitting 2 years and hoping to be pregnant soon!:)

  10. Your food looks so yummy! I have been obsessed with brussel sprouts lately after turning my nose up at them for years. For Christmas dinner I roasted them then drizzled just a little bit of Teriyaki on them. So good!

  11. Craving a big scoop of chunky peanut butter after seeing that picture, but I’m already in bed. Dilemma…

    For 2014 I’ve decided to set more goals, but smaller thresholds for success. Add a recurring weekly feature to my blog, brush up on my Italian (vs. stress myself out by aiming for fluency), successfully make a batch of meringue cookies, etc. Feeling hopeful for the year ahead! 🙂

  12. ive been loving greek yogurt lately, and egg sandwiches!! I think I might try that first wod at open gym this sunday! I also need to try the turkey shot wod, I am always looking for new wods to do on my own!

  13. I MUST ask you what brand your fab jacket is that you are pictured wearing with your Starbucks…I’m in love!

  14. Delish looking eats. I love a good English muffin! What brand/ kind do you buy? You may have posted it and I just missed it, but how is your colitis now that you are pregnant? Are you pretty much just eating what you want unless you find that it irritates/bothers your system? Pretty sweet if you can! 🙂

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