Fast or Strong?

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.

Would you rather be really fast or really strong?


I’ll let you think about it while I recap my eats from yesterday. How’s that sound?


My day started with a French Toast Breakfast Scramble in a jar (FTBSIAJ) with extra Teddie peanut butter. Even though there’s peanut butter on the sides and bottom of the jar, I always add more. Not joking, I probably eat 4-5 tablespoons (2-3 big scoops) of nut butter every time I have a Breakfast Scramble, and I don’t feel completely satisfied unless I eat that much. I know, I’m a nut butter freak, and I’m totally okay with it.


I also drank a glass of iced Dandy Blend with my breakfast.



After breakfast, I finished my Health post for next week and then headed to CrossFit for a workout. Unintentionally, I dressed like a ninja and wore all black.

CrossFit Ninja

The WOD:

Elizabeth CrossFit WOD



Power Cleans and Ring Dips

We did this workout back in August, so I was excited to see whether or not I improved. I didn’t check my time in my CrossFit journal before the start of the WOD (total rookie mistake), so I picked a weight for my bar that I knew I could string together multiple Power Cleans in a row. I used 75 pounds and a small (#1) band for the Ring Dips and finished “Elizabeth” in 6:11, which was almost 2 minutes faster than my previous time with the same weight and band. Sweet!

Even though I knocked off some serious time, I couldn’t help but think whether I could have used more weight for “Elizabeth.” When I chose my weight for the Power Cleans, 75 pounds felt like a good, challenging weight. But, I know if I had looked at my journal and saw I did the same weight the last time I did “Elizabeth,” I would have added another 5 or 10 pounds more. I think I could have kept good form with more weight, but I know my time wouldn’t have been as fast.

Thinking about yesterday’s WOD made me wonder whether I’d rather be really fast or really strong””like superhero fast or superhero strong. Of course, I’d want to be fast and strong, but if I had to pick, I’m not sure I could decide.

I love PR-ing at road races

I love feeling powerful when I do Olympic lifts

I love seeing my name on the leaderboard for Annie

I love beating my 1 rep maxes

See, it’s a tough decision!


Ok, back to my eats!


After CrossFit, I came home and refueled with a protein shake made with vanilla fitmixer, Dandy Blend, and almond milk. Once I had a chance to shower and get dressed, I reheated a bunch of leftovers from the refrigerator for lunch:

Chicken, broccoli, and feta pizza on a cauliflower crust.


Sweet Potato Wedges and Cheesy Cauliflower Puree.


It was a delicious and nutritious lunch!



A few hours later, I started to get hungry again, so I sliced up a pear as an afternoon snack.



When dinnertime rolled around, I had a major craving for cheese, so I steamed some collard greens, cooked up some chicken and peas, and melted cheese on top. It was a random mix, but, oh, so tasty, and it totally satisfied my cheese craving.


After dinner came dark chocolate”¦


And then peanuts. I was super snacky in the evening and ate a crapload of both, which means I probably should have eaten a bigger dinner. Oops.


Question of the Day

Would you rather be really fast or really strong?

P.S. My friends at Fit Bottomed Girls recently launched a new site called Fit Bottomed Eats””check it out!



  1. Tough question! Fast is good, I ran my first half marathon in 2012 & did 1.43.30, pretty happy about that & plan on running a full this year, however I’m starting to see how the strong bit appeals too….plan on starting crossfit this month….eek! Also thank you so, so much for the breakfast scramble recipe, I’m a tad obsessed with it, fills me up so much more than my old porridge/blueberry combo I’d been having every day for about 4 years! It’s a revelation for me, so thanks xx

  2. Id rather be strong!!! I’ve been doing cf for about 9 months and I have made so many strength gains. I love it!! Next time you do Elizabeth, try the 95 lbs. you may surprise yourself. Plus remember that every workout is supposed to be challenging…. Not this is getting slightly heavy challenging but the kind where u second guess whether you can do those last 5 reps…. And you know u always will! My coach says you never want to stay stationary with your weights and goals… Go heavier Tina! You can do it 😉

  3. You can be both! Think sprinters – they’re pretty fast and strong! Of course, if you’re talking about ‘fast’ over a period, like the speed endurance displayed by long distance runners, then you do need to make that choice.

    You can, however, find a happy middle ground. By build is mesomorphic, so I put on muscle quite easily and have good natural strength. However, I have good speed as well, and competed both in sprinting and and long distance events as a youngster.

    You don’t need to choose between one or the other, unless you’re really specialising….so point your workouts and training to work towards both goals 🙂

  4. I’d rather be super strong:)

    Also I made those sweet potato wedges this week for dinner and cannot wait to make them again! They were pretty tasty. I also am going to try using the recipe you posted for the cauliflower crust because yours turned out much better than mine the last time I made it. Mine was not nearly as dark and was mushy in the middle.

  5. Right now I would say I would rather be really fast. I’m sure that will change if I ever really get into strength training, but since I’m definitely more running focused, I’ll take the speed.

  6. Interesting you mentioned being hungry bc my first thought was how small your din din was! haha… Just curious ( I have portion control problems)- is your dinner in the bowl all you had for dinner- or did you have multiple? Thanks!

  7. As much as I love running, I think I’d rather be really strong than fast. I think I’d just feel better in my daily life if I were stronger, whereas if I were faster that’s only something I would feel when running.

  8. That’s tough. I want to be strong and fast. BUT I think i’m over long road races and would rather work or short and fast runs (3-5 miles) and work on strength. I’d rather have a balance in a 45-60 minute workout. I’m getting over quickly having one or the other. Just gotta get thru one more half where I’m working on speed.

  9. I’m not a runner so I’ll definitely say stronger! I’ve been doing Crossfit since September and I LOVE seeing how much I can lift.

  10. Awesome post tina, thank you! This is kinda a off topic question but I have always wondered, what is the difference between the nut butter you buy Teddies and peanut butters like Jiff? (P.S. I would choose strength! 🙂 Thanks!!

    1. Ingredients! Teddie is only peanuts (and salt if you buy the salted kind). A lot of other brands like Jiff have added sugar, oil, etc.

  11. I’m going to go with “strong” & hope it would give me the power to be really fast also 😉 I too have a problem eating just 1 scoop of nut butter, in fact, I’m on my way back to the jar as we speak. Happy Weekend!

  12. oooh tough question! A couple of days ago, I’d have answered being crazy fast no problem but I’ve only just discovered body pump and I have a feeling it’s going to become a slight obsession! I never knew lifting weights could give you such a buzz! Did you find it changed your body the same way running did?

    1. Honestly, running a lot (marathon training) made me gain weight and feel mushy all over. When I lift weights though, I slim down and my clothes fit better. Of course, everyone is different, but this has been my experience.

      1. @Tina: Looking forward to more body pump then! That is… when I can move again! That’ll teach me for avoiding squats for too long.
        Everyone I know seems to think that the more you run, the more weight you lose. I increased the number of runs per week and the distance (half distance) over autumn and found that I was so much hungrier than before and my jeans were also tight even though I don’t think I was eating too much extra. Thank you for letting me know I’m not crazy 😀

  13. Great question! I’d rather be strong – and have endurance for long distances! I don’t ever really care much about how fast I go in my runs..I’d rather have stamina!

  14. Definitely strong, no question. I like to run but it’s always just as a recovery day or part of another workout.

  15. Made your OMG Pancakes for breakfast this morning. They were goooooooooood. When I was making the recipe, I was surprised by the amount of almond butter in them, but now that I see you consistently eat 1/3-1/2c per day, I understand. That’s just a lot of nut butter FOR ME.

  16. I would totally rather be fast!! I do some strength training and I’m really lean, but running is my passion and love what it does to my body and my brain!!

  17. I would rather be strong. As a crossfitter, having speed is definitely an advantage but if you’re speedy and weak then what’s the point? By doing all of the workouts RX and challenging myself with the harder weights, I am now a stronger athlete and believe it or not, faster!!! 🙂

  18. Hi 🙂 Not really about the topic of the post, but I wanted to let you know that I just did my first WOD today because of you 😉 Seeing your love for crossfit, I started to google around looking for a box in my town and one just opened today, so I was one of the first to join 🙂 Surprisingly, I didn’t die (although admittedly, the WOD was pretty easy as it was an open day at the box and everyone could come, so I guess the coaches didn’t want to kill anyone with 200 lbs deadlifts and 100 pullups ;)). Anyway, it was all I hoped for and more. I stayed to watch “all stars WOD” done by CF coaches and really advanced guys (and girls) from other boxes. What they did was impressive but the way they cheered one another was even better – I guess 30 people were cheering the last guy finishing the WOD. Amazing 🙂 Thanks for helping me find crossfit 🙂

  19. I think I’d rather be strong. Although, only if I were strong and toned… which would require doing cardio as well… which would make me faster… hmmm, you’re right, that is a tough one!

  20. i am going with strong…I was fast a while back, but I got injured for 2 YEARS!!!!! now I’m not injured because of the 5 days a week of strength training and 4 days a week of yoga! still running but not as much and feel much better!!!!! I’m eating vegetarian/paleo, and have been losing weight and feeling great…haha!

  21. Definitely strong–I think strength helps more in everyday life. Hauling groceries, trying to control a near-90 lb Lab on a walk :), lifting stuff, etc.

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