Getting Back On Track

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.

Good morning, friends!

Nothing says “happy holidays” like pug butt on your wrapping paper!

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Murphy is always so helpful. Aren’t all pugs? They love to be as close as possible to the action.

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Murphy honestly didn’t realize that he was in my way at all.

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Or maybe he did and just gave me the most pathetic pug face possible?


Last night’s dinner was all over the place. I ended up having a Crème Brulée Latte (<— wicked good) and an Outrageous Oatmeal Cookie at Starbucks while I studied for NASM, so I wasn’t hungry at the normal dinnertime.

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It was a wine type of night, so I cracked opened a bottle and snacked on some Zesty Nacho Kale Chips that OpenSky sent me to test out– and they are SO good. I’ve already plowed through a bag of the BBQ flavor and half of a bag of Bombay Curry and now the Zesty Nacho. And, of course, kale is a nutritional powerhouse, so they have that going for them too. Great snack.

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After kale chips and wine, came Cheez-Its.

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And then a toasted whole wheat English muffin with Chia Charger nut butter on one side and sunflower butter on the other.

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Not my best day of eating, but, hey, it happens.


I’m back on track with breakfast this morning: pumpkin oatmeal with almond milk, ground flaxseed meal, chia seeds, and a massive scoop of peanut butter. I have a busy day ahead (CPR certification + NuVal meeting + blog event), so I know that I needed a hearty breakfast to keep me going until lunch. Oatmeal with peanut butter is one of the only breakfasts that keep me full of hours and hours.

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Speaking of getting back on track”¦

Feel Great Weight

Last week, I received an email from a reader asking for advice on how to get back on track after falling off the healthy-eating-and-exercise wagon. Even though I found my Feel Great Weight several years ago, I still go through periods of super-healthy habits and not-so-healthy habits. I maintain my weight for a few months and feel great, but then fall back into my old habits of overdoing it on desserts and skipping multiple workouts. Slipping up every once in a while isn’t a big deal, but the pounds would slowly creep on as soon as I started to veer off course with my eating and exercise.

Here’s how I get back on track when my healthy habits start to slip.

Question of the Day

How do you get back on track when you’ve fallen off the healthy-eating-and-exercise wagon?



  1. Those cheesy kale chips sound great, I would totally eat a bag and call it dinner too! And how I get back on track- make sure I’m filling up on meals so that I i limit snacking! I always feel my best with larger healthy meals than grazing throughout the day.

  2. I make an effort to make the very next meal one full of super foods. It usually only takes one meal to get me back on track b/c I feel so different after a meal full of antioxidants. This works for me because I avoid obsessing over the unhealthy choices of the meal/day prior. No guilt here!! Just move on and decide to make a better choice the next time!

  3. Setting a few healthy goals for the day helps…nothing crazy though! Also having a healthy breakfast and getting in some form of workout in the morning sets a healthy tone for the day!

  4. I usually feel better and healthier when I workout, so I make an effort to Body Pump and the gym. My problem is eating – I love sweets! That’s definetly where I need to get back on track. But instead of depriving myself , I eat things in moderation.

    Your oatmeal looks delicious!

  5. So who is getting a planner for Christmas? Looks like that is what you are wrapping.

    When I fall off the wagon, sometimes it is like pulling teeth to get back on. Exercise isn’t too hard for me, its the eating that’s tough. So I usually start by adding in LOTS of water. A gallon a day.

  6. I’m so impressed you guys are already wrapping gifts…way to go! I love the peanut butter muffin, wine and cheez-its night! Classic…we’ve all been there! Great post!

    I try to stay on track by planning out some healthy menus. Having a plan, and looking forward to a healthy soup, or big salad makes me feel good. We all need time to indulge, but we can balance it out with healthy things that taste great! Thanks, Tina!!

  7. I think being “on track” (and the ability to go back to healthy habits after indulging) is related to really wanting to be healthy and enjoying making good decisions – if you’re “dieting” or forcing yourself to eat things you don’t like, it’s much easier to stay off track.

  8. One thing I like to do if I fall off track is meal planning and grocery shopping. I plan out a week’s worth of healthy and delicious meals, then shop for the ingredients (which relaxes me!) and prep everything for the days ahead. Reading healthy living blogs also helps!

  9. i think those days when you fall off track are just as important as the “healthy” ones! i’ve had plenty nights where dinner is 3 bowls of cereal, a glass of red wine and a scoop of ice cream. i just make sure to eat a healthy breakfast the next day 🙂

  10. I keep a full race schedule so that I can’t afford to make excuses not to run. My first year of grad school I had trouble making time to run, and I hated not doing my best at races. This year is going really well so far.

    Eating is a lot harder for me. As someone who used to weigh 300 pounds, I definitely have food issues. Like you, I seem to go back and forth between really healthy (not at all restrictive and very enjoyable) eating and less-healthy eating. The less-healthy periods are getting shorter as I grow tired of treating my body like crap and packing on pounds in short periods of time.

  11. I’m kinda sorta but not really following a detox plan now for a few days. It helps me shed the water weight I gain after a holiday or vacation. However, I’m usually back to my happy weight in a couple weeks with regular (healthy) eating and exercise.

    Kinda jealous of your Starbucks goodies. I could go for those right now!

  12. I literally JUST wrote about this too! SO funny 🙂 I mentioned that to stay on track you gotta have goals, a plan, AND a backup plan. If you fail to plan, you plan to fail!!

    Have fun today. The CPR training is super boooorrrriinngggg……heh.

  13. Those kale chips sound awesome! I love the flavor combinations.

    I agree with the tips you mentioned in your article for getting back on track. Often, all it takes are a couple of days of tough gym classes and produce-heavy eats to remind myself that I feel a million times better when I’m not over-indulging and spending too much time on the couch.

    I’m currently feeling very blah after Thanksgiving, but hoping to change that with a bodypump class later this afternoon. I had to take a few weeks off due to knee issues, so I’m super excited to get back into it. 🙂

  14. Murphy cracks me up – too funny.

    Great pointers on how to get back on track, especially after Thanksgiving weekend! I’m sure we could all use a little “get back on track” advice. 🙂 When I am trying to get back on track, I plan out my calories, pay attention to what and how much I’m eating more closely, stock our fridge & pantry with healthy foods, and try to move as much as possible.

  15. I just remind myself not to have treats or indulgences every day! I make sure I workout, and only skip a max of two sessions per week – unless I’m sick – and I generally eat more plain and healthy foods. Holidays and special events happen, and you should enjoy them! But then get back to usual eating habits 🙂

  16. PB oatmeal is my go-to full-for-hours breakfast too!

    As far as getting back on track, I’ve realized I can’t force it. After a couple days of sugary-salty-processed crap-ness, I start hardcore craving the good stuff, so things naturally hop back on track!

  17. Murphy makes me laugh! I have an orange tabby cat that has personality and likes to always be in the middle of things too!

  18. I enjoyed your health column. One of my favorite things about your blog is that you are healthy but aren’t perfect and freely admit to that. Sometimes I feel a little stressed out when I read other blogs and feel like I will never be able to live up to that standard. Anyway, thank you!

  19. When I fall off the wagon, I focus on counting and scheduling. It appeals to my OCD… I schedule my workouts in my calendar, and I start counting calories again. And then I hold myself accountable by posting on my blog and on a Facebook fitness group that I started with some of the girls I know. Just writing down the craptastic food I had been eating kicks my butt back into gear to be more mindful.

  20. I have fallen off the wagon! I do Weight Watchers and achieved lifetime, but since that have gotten very relaxed… then Thanksgiving… weighed in yesterday and gained! ughh. It is back to tracking every bite for the rest of holiday season or it would be Jan 1 and I would be in really bad shape! Tracking my food is what I have found works the best. I run so exercise isn’t that big of deal for me, it is all in the diet!

  21. If I get off-track I look back through my food and exercise journals to see if there were any causes for it (longer hours at work, social things, etc.)
    If there are I’ll address those issues and then start right away with a healthy meal and a good workout to get back on track.

  22. I try not to go too strict or crazy when I’m going back on track because then I feel like I’m depriving and I’ll slip back to old habits. So I just make small achievable goals that I know I can accomplish.

  23. I don’t wait around for the start of a new week or a new month (one of my pet peeves when I hear people say things like “After the first of the year…”). I decide I don’t like the way I’m feeling and focus on enjoyable ways to change it–like planning out exciting and healthy meals, and going to a new class at the gym–something different and exciting to motivate me to get back on track.

  24. I love that Murphy had no idea he was in the way. Dogs are too cute.

    Before I can get back on the wagon I really have to think through what got me off the wagon and make the decision to move forward. I have to stop mentally beating myself up for falling off. Once I’ve prepped mentally then I make a meal plan and get a work out in… after that, I feel good!

  25. If I am off the wagon for awhile I just try to start off slow and ease my way back into the gym (i.e. long walks on the treadmill, short elliptical stints, etc).

    On a Feel Great Weight topic, am I the only one who seems to have found the weight where my body is wanting to maintain, but I don’t really love it?! (BTW I am 132 so I am not talking about having and ED or anything like that, my brain just REALLY wants to be in the 120’s.) Maybe I’m just nutty?!

    1. I’m the same way. I’m 5’6 and a 1/2 ish and I weigh about 130. I used to weigh in the 120s for the longest time, but in the last couple of years I began running more and lifting weights. I now weigh a little more, but I think I look better. Not necessarily “skinnier” but more toned. I say, throw away the scale!!! Weight doesn’t mean anything

  26. I think I usually “fall off” that healthy eating wagon during holidays and special occasions, so just going back to my normal routine tends to do the trick for me! It’s nice to indulge during the special times of year and just know it will all go back to normal once you’re back at it!

  27. I get back on the wagon by working out a little longer and/or a little more intense. And making sure that I don’t take extra bites of this and that throughout the day. 😉 The little things add up and it’s important for me to never feel deprived…it just backfires!

    Murphy is such a cutie. :mrgreen:

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