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. I have such a love-hate relationship with reading your blog. On one hand you were the first blog I ever read a couple years back, and I love it and on the other hand you have a pug who is adorable and I want one so bad, but I don’t think we’re quite ready for one lol! Good luck studying!

  2. I think the best way to get back on track is to recognize that you’re doing something off. I really find that planning out my meals in advance absolutely helps. I keep a note in my iphone with all of the days and meals and, although it seems totally anal, I’ll try to write down what my general food plans will be for the week. I don’t always stick to it 100%, but it definitely helps me a LOT. I try to do the same for workouts too, actually. If I write it down and schedule it, I am WAY more likely to actually do it (or eat it).

  3. When I start to veer off course, I make a concerted effort to buy more fruit and vegetables and eliminate processed foods. When I eat more processed stuff or out at restaurants, my cravings for “bad stuff” gets worse, so by cutting those things out for a few days, I don’t want them anymore and can return to healthy eating again.

  4. Definitely up my intake of fruits and veggies, drink lots of water, and watch my sugary/processed foods. I find that when I’m eating more foods w/ some good fiber & protein I don’t crave the processed foods as much.

    Oh, and pb and oatmeal, that’s my thing too! It really does keep you full until lunchtime.

  5. I do what Rosa does — make sure I have fruits and veggies in the house. If you’ve been eating poorly, chances are good you let your healthy groceries go bad or are out. Make sure I drink PLENTY of water to get rid of the yukky stuff in my system from the junk eating, and don’t waste time beating myself up for what’s done. Keep looking forward to what I can do from this moment forward.

  6. This is a timely topic to address! I feel like the holidays involves falling off the wagon for practically everyone. It’s just hard to stick to healthy habits during this time, especially when other people in your home/family don’t work out or eat like you do. Thanks for linking to your tips!

  7. I too like to “get back on track” by being MORE conscious of eating veggies and fruit, whole grains, etc. I cut back a little more on the sugary stuff that I DON’T need, and slowly but surely, I start to become more focused. Admittedly, when I get off track, it’s never really drastic, but more subtle stuff. Oh, and I also go to my bodyweight intervals, stemill, and treadmill 🙂

  8. For me, it’s all about finding balance – something that is sustainable day to day. I think a lot of people respond to being off track by being super militant, when in reality, it’s just not sustainable. For me it’s all about gradual steps I know I can keep up.

  9. I try to stay on the wagon most of the time. I eat healthy so that I feel good, not necessarily to be “skinny”. But, when I notice I’m consuming too many treats, especially if it goes on for awhile, I try to be more conscious about what I’m eating. It’s so easy to pack (or plan) a healthy breakfast, lunch, and snacks…it’s dinner, desserts, and weekends are the hardest – but keeping my health in perspective helps me out a lot.

  10. Awwwww, Pug Butt 🙂 I love him!! My little guy {studly wiener dog, Hudson} gets all into the christmas decor around here!

    I always get a workout and eat schedule going again when I’ve been a naughty gal with my eats. LOL!!! I’ll do this after christmas too!


  11. Whenever I feel like I’ve fallen off track, I start logging all of my exercise and food on the Loseit! app. While counting my calories isn’t something I could stand to do every day of the year, doing it for a month or so usually helps me figure out what I really need to be eating to be satisfied and how much to exercise.

  12. Murphy makes me laugh!! FYI – I bought flaxseed meal & almond butter & started putting peanut butter in my oatmeal because I saw it on the blog & I LOVE it all!! Thanks for all the tips.

  13. Such a great question! For some reason, I do really well when I set firm rules for myself. Even if I break them a little, having something clearly defined really helps. Going veg 3 years ago totally helped me kick a nasty fast food habit and this week, I decided to do a detox to get back on track after all the high-cal dairy and pasta I ate over the long weekend. It’s tough, but it’s working!

  14. Umm, Cheeze-Its and wine = best dinner ever, in my book!

    If I feel like I’ve veered off course with exercise, I simply decide to make it a non-negotiable part of my day. (The same as taking vitamins, going to work, etc.). I wake up an hour early and take a run, practice yoga, use an at-home kettlebell workout DVD, etc. I love working out in the morning, as it puts me in a good mood and makes me feel as though I’ve accomplished something important! I also like knowing that I can go out after work without any guilt or anxiety about missing a workout.

  15. Seeing Murphy reminded me that this year’s Hallmark Puppy Love ornament is an adorable pug. We’ve been collecting them for years. You should check it out. As a devoted pug lover you may “need” one of these for your tree!

  16. Hey Tina –
    I’m not sure where I’m supposed to post general questions, so thought I’d just stick one here.
    I had my last baby a year ago, and have decided I’d like to try to get my pre-baby body back. I started using an app on my phone to track calories. The app suggested I cut back to 1200 calories a day until I hit my goal, then increase to a maintenence level.
    I remember you saying that counting for a while was a good and inforative experience for you… do you happen to know if dropping too much too fast can sabotage your metabolism for the future? I had unknowingly been eating about 2700 calories a day before starting with the app, and am now down to 1200. It hasn’t been too bad, but I want to make sure I don’t end up with a wacky metabolism for later.
    Appreciate any insight you have!

  17. Are you sure its Creme Brulee? I know they have their seasonal CARAMEL Brulee on the menu, but I haven’t ever seen a Creme Brulee.

  18. i actually just did a post on how to “recover” from unhealthy periods of eating during the holidays. for me, calorie counting is a big one just because it keeps me accountable and in control. i know it doesnt work for everyone, though. inspiring playlists that make me actually WANT to go run are crucial!

  19. When I fall off track which has been lately, I just start over. When guilt kicks in, I don’t punish myself, I do something about it at that moment. I don’t go out of my way to slip up, but sometimes opportunity presents it’s self and I have no will power (thanks cookies). I just make every effort that I can to change it. Nobody’s perfect and we all fall, but it’s not failure if you start over and realize you fell! Just be positive, be happy and remember everything is in baby steps!! Make healthy living everyday and not just to lose weight, if you look at it that way you lose weight, be healthy, and not worry so much of guilt, and realize this is a lifestyle, not a diet! That’s the way I live!

  20. To answer the question… for me, it’s a mindset. I keep telling myself, the only one who will get me back on track is ME. No whining to anyone else about my bad habits, no groaning about weight gain–it’s all in the past. I am in control about what I can do going forward.
    And you know what? To me, that’s GREAT because I know that I am the one in control of everything. 🙂 So, every time I feel the urge to slip up…. I do let myself have some treats and some downtime. But I also ask myself: do *I* want to make this choice for the *me* that I want? What is the future “me” that I want?
    And that’s how I stay on track… and very rarely need to get back on. 🙂

  21. I have to admit I am one of those that needs to start things on a Monday on a 1st on a 5th, 15th, etc. … I have always been this way … if I am far away from a date that meets the criteria above … I just call it prep time and improve a little each day … I also love to write everything down, so I usually do a list, a plan … lately I have just been thinking of what to do … but I am starting tomorrow 1st of December 😉

  22. I love the pug butt! And the pug FACE!! 🙂
    I don’t find it hard to keep the motivation to exercise during the holidays (I also get paid to teach group ex. classes- so that makes it easy) but i have to REALLY focus to eat right. Or, more correctly, not to O.D. on sugar.
    I just have to dig deep to get back on track, and remember how good I feel when I fill my body with good things.

  23. I’m curious how much Murphy weighs? He looks like a big pug, like mine. Our’s is only 8 months old and is already 25 pounds (or maybe more, he hasn’t been weighed in over a month). He looks UNCANNILY just like Murphy! Such a cute face.

  24. Hee Hee…he’s a cutie. HOWEVER, I’ll bet he can’t compare with the Feline race when trying to do anything where movement is required. They become liquid and are here, there and EVERYWHERE! Happy package wrapping!!!

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