High Low High 19 + Last Week’s (Meh) Workouts

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.

Hey, hey! Happy Monday, friends!

How was your weekend? Ours was really nice. It was fairly low-key, but we had plenty of fun too. Here’s a recap of our weekend via High Low High, which also includes my less-than-stellar workouts from last week. More on that in a minute. Ok, here we go with High Low High!

HIGH: I did CrossFit Open WOD 17.2 on Friday morning and linked together 15 T2B, which is a PR for me. Woohoo! I could barely do 2-3 linked during last year’s Open, so they’ve come a long way!

crossfit 17.2

LOW: Having 7 minutes left of the 12-minute workout to get, oooooh, zero Bar Muscle-Ups. ZERO!?! It was so disappointing. I got 3 BMUs in last year’s Open, so I figured I’d at least get a few, but it just wasn’t my day. Boo. Although, I’m not super surprised either since I hadn’t done a single one since last’s year Open. I didn’t even practice before 17.2, which was a dumb move for sure. Oh, well… onto 17.3!

HIGH: Sharing a donut with Qman after CrossFit. He picked a “chocolate donut,” and I made the executive decision to get one with sprinkles! #donutfriday


HIGH: Going to bed at 8:45 PM on Friday night. Yeehaw.

HIGH: Feeling totally fine after 17.2 (not crushed like 17.1) and doing a fun workout at Salt Shack the next morning.

HIGH: Getting our grocery shopping done on Saturday, which (usually) helps me make healthier food choices throughout the weekend.


HIGH: Finding Siete grain free tortilla chips at Whole Foods. I had heard such great things about them, so I was really excited to try them. And they definitely lived up to their hype! DELICIOUS!! Mal even said they were one of the best tortilla chips he’s ever tasted, and I absolutely agree.


LOW: Not buying a second bag of Siete chips. We ended up using a mix of Siete and regular tortilla chips for Nacho Night, which turned out fine (hello, nachos), but the Siete ones were so frickin’ good, I wish we had more!


HIGH: Brunch with friends at Trident on Sunday morning!


The food and drinks were soooooo good! Oh my gosh, I love this place so much!! 🙂


LOW: Overindulging at brunch and feeling kind of blah about myself afterward. (I honestly don’t think I would have felt this way if I had actually worked out last week!)

HIGH: Deciding to hit the gym for a workout and feeling so much better! 🙂 Here’s the running + kettlebell workout that I did.


Last Week’s Workouts

Guys, I dunno what happened last week. Well, I do… it was a busy week, my motivation was low, and I had a million excuses for why I couldn’t squeeze in a workout. UGH, I hate when I’m “Excuse Girl.” She’s the worst. But, I guess it happens to the best of us at some point or another, right? And there’s no point in dwelling on the past, so I’m 100% back on track this week!

  • SUNDAY: Off
  • MONDAY: At-home dumbbell workout
  • TUESDAY: Off
  • WEDNESDAY: Off, but I met Greg Glassman (CrossFit founder)!
  • FRIDAY: Open WOD 17.2
  • SATURDAY: Salt Shack CrossFit

10 rounds:

10 Cal Row

8 Wall Balls

6 Man Makers #25

Question of the Day

When you fall off the exercise wagon, what ultimately gets you back on track? 




  1. Reminding myself how I’ll feel afterwards is the key for me to get back to the gym. And I try to not take off more than 3 days, not sure why but after that it’s SO much harder for me to get back!

  2. congrats on the PR!!!!! That’s amazing! Always feels good! I also went to bed around that time on Friday and it was WONDERFUL. When I fall off the wagon, I try to reset myself and make a PLAN. Having a plan always helps me get back on track!

  3. Meh sometimes I think a week off is good to let the body decondition a little so you can get even better results. Low of my weekend was not getting enough sleep. High was getting to spend a lot of time with my boyfriend which never happens.

    1. I was just going to Day these! Sometimes I actually take almost a week off of working out and I come back stronger than ever. I almost fee that’s normal for even the most consistent exercisers.

  4. Fortunately I don’t fall off the bandwagon with workouts too much anymore, but I definitely do with nutrition from time to time. What ultimately gets me back on track there is to take things one day at a time. I’ll aim to just have one really good day. Then, the next day, I remind myself how well the previous day went and how awesome it would be to have two good days in a row. Usually the momentum builds on itself!

    I have fallen off the running bandwagon for sure! I have no idea where to start there 🙁

  5. I think we all need weeks like that when we work out less and get some much needed rest. Honestly, when I have low energy weeks like that, I try to just embrace it and take some extra long walks outside or do some quick tabata workouts. I don’t worry too much about it because I know I’ll be back to wanting to work out soon. I love to sweat, but love it more when I don’t force it!

  6. three years later and i’m still trying to find my routine! with william, i usually run once a week when he is at his dad’s. in the summer, i’m able to find more of a routine with quick workouts at home!

  7. What usually gets me back on the workout wagon is a good workout! Sometimes a bad workout is just my body’s way of telling me I should have taken a rest day instead. At 20 weeks pregnant I’m definitely listening to my body more. But I will say I had a great orange theory workout this morning so I’m on the wagon for now! ha!

  8. I generally don’t fall off the exercise wagon because I really enjoy it.

    However, the heathy eating wagon is a different story. I find putting some effort into finding new recipes is a way to get back on the wagon. It helps me to be looking forward to dinner instead of dreading “the same ol’ thing.”

    I’ll be on the lookout for those chips, my husband’s favorite food group is….tortilla chips. 😉

  9. I don’t do Crossfit, but my powerlifting gym is big on conditioning and incorporates a lot of Crossfit-like elements into our warm ups. We did 17.1 yesterday (AS A WARM UP – WHAT?!) and after it was over, I found myself the only person in the gym who enjoyed it, ha!

  10. Great question! I’m currently off it as well, haha. I don’t live in an environment very conducive to exercise right now, but its temporary. Rainforest climate –> 90 degrees F and 90 percent humidity.. everyday.. I’ve kind of just promised myself when I move back to the states I’ll get my shit together and work out 6 days a week! haha!

    I’ve never heard of those tortilla chips, but they’re clearly going for a Peruvian vibe with the design and “siete” name, haha! I’ll have to try

  11. I don’t fall off th ebandwagon with working out so much, but when my nutrition is less-than-stellar I try to remind myself how much better I feel when I’m eating right. I don’t usually use MyFitnessPal, but when I feel like I’m goingh off track I will log for a few weeks to give myself a wake up call.

  12. You got 3 workouts in, and it looks like one of them was pretty intense. Give yourself some credit! (Also, I love your recommendations for local spots, since I can actually go to them!)

  13. 15 T2B is amazing! Congrats on finishing. My problem is more with falling off the healthy eating wagon (not getting enough veggies, drinking and snacking too much). Grocery shopping helps with that. PS That sprouted fried rice looks interesting.

  14. Just remember you are human, this is a lifestyle. Not every week will be your best week so don’t be too hard on yourself. I love ‘getting’ to workout but we all have our moments. Right?!?! I will do the put on your gym clothes and just workout for 10 minutes, that’s it, I don’t care if you jog in place, go to the gym, lift weights, whatever. Every time I end up doing my whole workout and feeling so happy! Another good way to get motivated, this may sound super silly but I have recently discovered the show Revenge Body with Khloe Kardashian. It is really inspiring to see the process of someone trying to reach their goal and the results. I find after I watch I am super pumped! 🙂

  15. I remind myself that it is a process and a lifestyle. This helps me to remember that it is okay to have “off” weeks and I just change my mentality back to “I GET to” exercise (not “I HAVE to”).

  16. 15 t2b is awesome! Going from barely stringing them together to 15 unbroken is a HUGE accomplishment and you should be proud!

    Personally, I don’t really fall off the exercise wagon – my issues are more food related. Im currently on the dieting struggle bus. Need to figure out a way to eat more veggies and less sugar!

    1. Wow, Tina. I was meant to read this. Just realized my daughter is intolerant to corn so looking for a yummy tortilla chip she can have. Even googled it. So GREAT tip about Siete. I’m running to Whe Foods tonight, thank you!

  17. Something that always helps me is some advice I got from your blog, actually!! It was “never miss a Monday workout.” If I’ve had a bad week exercise-wise, I just focus on starting again Monday. Once I wake up early and get my sweat on first thing in the week, it makes it so much easier for me to make it to the rest of my scheduled workouts all week long.

  18. Okay, need to find those tortilla chips ASAP!

    At 44, I rarely take a day off anymore, I just feel like I can’t afford to at my age and honestly I don’t want to because I feel sluggish when I don’t workout. Not to mention that my metabolism slowed way down after 40! I say shake it up and do something different when you feel unmotivated, try a new class, run a new route or register for a fun road race!

  19. You still did 3 amazing workouts and that is pretty fabulous! I’m just getting on the workout bandwagon and it is really tough. I don’t enjoy working out, but I really hope that changes if I do it more often. At least you enjoy working out, so there you go…motivation.

  20. I did 17.2, didn’t get any muscle ups and didn’t link any toes to bar. 😀 I enjoyed it but I’m envious of your linked T2Bs!

    In answer to your question – I don’t believe in the wagon at all. I exercise for my mental health so I can’t not do something every day, I just don’t feel well if I don’t.

  21. I saw your list of workouts last week and actually thought, “Tina did the same number of workouts I did! I’m not such a slacker after all!” 4 workouts for you is “not working out.” I get what you’re saying because you normally do more, but it was refreshing as a reader to feel a common point of comparison in that area.

  22. Sometimes I fall of the exercise wagon, but I try to keep my workouts so varied and with tons of options that I’m willing to sub something for the workout I don’t want to do. For example, I hate running right now. I usually love running, but I’m just not feeling it at all and would rather sleep in than do my run. If I do that, it’s a quick slide into slothdom, so instead I’ve been subbing a kickboxing workout instead. I get a similar calorie burn and don’t become a sloth = win, win. Your posts always make me want to try crossfit and I know I’m going to do it soon!

  23. first, those nachos look off the hook.
    second, when i fall off the fitness wagon i get a friend to work out with me to make me more accountable.

  24. Since when is a week with 3 workouts a “meh” week? As a full time working mom of 2 boys under 3, a week with 3 workouts is considered a great success for me!

  25. Just found your blog as well as i am joining the local CrossFit Box (first day is tomorrow…eek)! Your blog has really helped me get further mentally ready then i already was; it took away any worries/nerves i had…so thanks for that!! What gets me back on track after falling off is how i feel overall, if its over-indulging in food or missing a workout the way i feel after gives me the push to do it right the next day.

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