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. After thinking about it, probably strong. I am a really slow runner, but I don’t mind being slow. But when I can’t do a certain amount of push-ups on my toes I feel like a weakling. I hate feeling like a weakling!

  2. Hmm..I guess it depends on the future, really. If the zombie apocalypse is a sure thing I’d rather be superhero fast. Punching a zombie just won’t do any real damage, but I can sure outrun them.

  3. Strong.

    Tina, great progress: is this the fittest you have ever been? Do you credit Crossfit with your high fitness levels?

  4. Fast! Fastfastfast! I’m pretty slow, though, and have always been reasonably strong for a ladyfolk (minus pushup ability).
    I really wish I were faster. If anyone has tips besides speed intervals, lay ’em on me! 🙂

  5. Hi Tina!

    I have been following your blog for about 6 months now and I just wanted to let you know it rocks! I love all your healthy tips and recipes, especially your 2 ingredient pancake which I eat just about everyday 🙂 I love reading your posts and want to thank-you for such an awesome blog!
    Terri- South Africa

  6. Really strong, without a doubt! I’m a fellow CrossFitter and I absolutely love breaking my 1 rep max, or getting a new strength skill, or RXing a WOD. Plus, I love looking strong. Muscles are sexy! 🙂

  7. Tough one, but I would probably saw fast over strong, but I think the two are very related. Both are something to be proud of…bodies can do amazing things in a short time.

    Elizabeth (or “Elisabeth” in South Africa) was the first WOD where I really saw an improvement in strength, so I can totally related to the feelings of doing this workout a couple month down the line.

  8. I think I’d like to be strong over being fast. I was just talking to a friend last about how much I love CrossFit because it makes me feel strong!

  9. That’s a tough questions and I was thinking about it a lot reading through your post…I like running more than strength training, so I’m going to say fast. Ugh I keep changing mind. HA! Enjoy the rest of your Sunday…

  10. I am with you, it is a tough decision. I do like to PR at races too, but I agree with others on strength. I do not like it when I can’t complete a full set of something i.e. pull ups or push ups.

  11. strong, duh?!?!! used to be “fast” but A- my body is better built for strength and after crossfitting for 2 years”” get my PR’s up, weights up and HEAVY is amazing to me…. looking to deadlift more than 300 soon, squat in to the 200’s and get past 120 lb on my cleans! in time.. in time.. commitment, practice, tracking and PATIENCE!

  12. This is a tough one! I just started running, in early 2012 – signed up & completed my first 5K over the summer and totally fell in love with running… with that said, I’d love to PR and get faster – buuuut I’d also love to have more muscle definition and be stronger.
    Umm, so if I had to pick one – I guess it would be, strong!

  13. Thanks for the shout-out, Tina! And I definitely want to be strong AND fast, but I probably go strong…both are pretty awesome though. 🙂

  14. Lol…I didn’t realize I was hungry until reading this post. Now I want cauliflower pizza!

    Strong for sure. If something happened and I could never run again in my life but could still get into the gym and lift serious weight, I would be happy.

  15. I realize I’m not really answering the question, but I’d rather be really flexible 🙂 Would certainly help with yoga! (Though I suppose being really strong would help with that too).

  16. Fast! I’m always been more of an endurance runner and I’ve never been able to get much speed. My 6ft 2 husband however (he’s got legs like a bloody grasshopper!) manages to lope along quite easily at sprinting pace – I’d love to be able to do that! I’m trying some HIIT workouts to try and get a little speedier. JM

  17. I don’t want to have to choose, I want to be superhero fast AND superhero strong. I want them both!! Which reminds me, I really need to start focusing more on strength building exercise and less on running/spin/swim.

  18. Personally, I think I would prefer to be strong, so I can take on challenges while they come my way. Being healthy and strong can be easily accomplished by working out each day and eating the right foods that are good for the body. Thanks for sharing your healthy tips and recipes!

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