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.

Happy Tuesday! :mrgreen:

I started my morning with 20 minutes of Morning Flow yoga from When I started, I was still in my PJs and feeling groggy, but by the end, I was wide awake and ready to start the day. The relaxation poses mixed with the “flow” of this session were great for someone who is just starting their day (or even rolling out of bed). The backbends woke me up and the down dogs and forward bends stretched my very tight hamstrings. I liked the “wheel” pose a lot, too– even though, I couldn’t hold it for very long. It requires a very different type of strength than lifting free weights! It was fun, though, feeling like I was in 4th grade at recess again! 😉

Yoga Challengers: On Day #3, what challenges have you experienced so far?


Today’s breakfast was inspired by a oat mixture that my sister made last weekend. When I arrived at her house before her hair trial, she was eating her breakfast, which was a blend of oats, cottage cheese, and blueberries. It looked very delicious and very filing. I made a mental note to buy these ingredients at the grocery store so I could try the combo myself.

In the mix:

  • 1/3 cup cooked oats
  • 1/2 cup low-fat cottage cheese
  • 1/2 cup fresh blueberries
  • 1 tsp of honey

I loved this combo!!! It was sweet, refreshing, and substantial all at the same time. Although, I think I will use more oats and less cottage cheese the next time I make it. I like my morning meal heavy on the whole grains! 😉


I read about NEAT in last month’s Natural Health magazine, and thought you guys might be interested.

Non-Exercise Activity Thermogensis (or NEAT) is a term coined by James Levine, MD, PhD, a professor of medicine at the May Clinic, who has been studying the effect of routine activity on weight loss and fitness. He believes that you can lose more weight by making your life less sedentary than by going to the gym. I actually sort of believe it, too! Here are some NEAT ways that I move more in my daily life:

  • I take the stairs, two at a time for an extra glute workout.
  • I carry 2 canvas bags while doing my grocery shopping instead of using a cart.
  • I contract my abs or do “casual” toe raises (I don’t want to look like a weird-o) while waiting in line.
  • I fold laundry standing up, but I keep the laundry basket on the ground, so I have to bend over each time to pick up an article of clothing.
  • I grab my iPod and take walks during my lunch break.
  • I clean for exercise.
  • I do one-legged squats while brushing my teeth. (I have one of those electric toothbrushes with a timer, so I switch legs at the halfway point.)
  • I park at the far end of the parking lot to fit in some extra walking.
  • I sometimes get off the subway a stop early and walk the rest of the way to my destination.

Question of the Day

What are your NEAT ideas?

P.S. There is going to be a giveaway on CNC tomorrow morning! Just a heads-up! 😉



  1. that’s a great oatmeal idea! was is warm or were the oats cold?

    Yoga sounded awesome this morning! Have a great day!

  2. I did 20 minutes of Power Beauty Sweat today (I’m waiting for a new DVD from Netflix haha!)
    I think the only challenge I have is getting up early…otherwise I wouldn’t be able to fit it in! I’m hopeing that by the end of this challenge, morning yoga will become a habit.

  3. Yoga challenge day # 3 I did 60 minutes of power vinyasa Flow #1. It was definitely challenging, maybe a little too advanced for me?? (hello tripod headstand!) but I listened to my body and went as far as I could. I really pushed myself and enjoyed it tremendously after a 3 mile run. I was able to hold crow for like 4 seconds yay and I think I;ve mastered tree pose. I still need to work on my balance, but this class totally helped me improve my flow.

    I am loving this challenge. GREAT idea tina!!

  4. Yoga class today was a 40 minute wonder! Yoga poses for warm up and cool down with 20 minutes of free weights in between. Awesome!!

  5. I think I really want to start trying out yoga in the mornings. I bet it would really start my day on the right foot. Tonight I tried to do two yoga videos from Problem was, they kept on skipping and trying to load that I could barely hear the instructor half the time and it was very choppy. This of course took me out of yoga mode, so finally I just turned them off and practiced some poses on my own. I have to admit, that I ended up having a great 25 minute session even though I didn’t have a video or a yogadownload to go by. I challenged myself with poses that I am not good at but want to be better at and I held them much longer to get a good stretch. I am almost at a point where I can do the splits…. I need to practice more! I haven’t been able to do the splits…. ever. Not even when I was a kid. I also tried the crow pose more, which I want to be able to hold for more than a second lol.. it’s a tough one though. My goal by the end of the month is to be able to do the splits and hold crow pose. There, I said it! 🙂

  6. Day #3 was all about motivation – or lack there of, really – for me as well. I squeezed in 20 (of the 25 minutes) of Yoga Download’s Power Yoga #3 (I think…it’s on my work computer. Yes, I did yoga at work. But I was between classes. And I was a more zen-like teacher because of it! 🙂 ) and I really want to get in a minimum 45 minutes just because I love how it makes me feel. However, I believe it’s all about doing what you can, when you can, so that is exactly what I will do. 🙂

  7. I love the concept of NEAT and I definitely believe it’s a great way to get some movement into your life and get healthier and more fit. I constantly contract my abs and do seated side bends while sitting at the computer. I also do wall sits, squats or calf raises while brushing my teeth. And I park in the further and less convenient parking lot at school a lot of the time so I get a good brisk couple extra minutes of walking to class rather than only having to walk 30 seconds from the car to the classroom. I constantly try to get in extra little moves where and when I can, and always make sure I’m “fidgeting” when sitting as well haha

  8. Today in my yoga class, the instructor decided to take us on a “trip” to Africa. She played songs from Africa and we did a lot of themed poses (Gorilla, Lion’s breath, Heron, etc.). It was a really FUN class. Plus, I did crow for the longest that I’ve ever held it! Yay! It felt so good.

  9. I did gentle hatha yoga #1 from It was wonderful, very refreshing! I felt nicely stretched and limber afterwards.

  10. I did another 20 minutes of power yoga today in the evening. Still trying to figure out if I’m a morning or night yoga-er.

  11. I tend to be more about NEAT than scheduled workouts. Lots of walking, stairs always, doing curls with grocery baskets (I may look a bit crazy at TJ’s, but these work!), calf raises, squats while cooking, doing a “whirlwind”- an hour of fast efficient cleaning.
    I am not sure if anyone mentioned it, but the book French Women Don’t Get Fat is based partially on the idea of movement in daily life. Love that book. . .

  12. I did 45 minutes of Gaiam’s “Yoga Conditioning for Weight Loss” tonight. All I have to say about that is . . . “proud warrior” kicks my ass, er, arms.

    My biggest challenge so far has been sore muscles, especially my abs and shoulders. Hopefully this should pass in a few days?

    I’m actually surprised how easy it has been to fit into my routine so far! I was really concerned about feeling like I had to “squeeze it in.”

  13. Today I had planned to do the new Namaste workout that I taped today – it revolved around legs. After my workout I started my yoga but my brother showed up at my place for dinner 30 minutes early and it distracted me and I wasn’t in the right place to finish. I probably did half of the show and I was enjoying it. I will say that my hand were closer to touching my toes!!! yay!!! I’ll do 2 20-minute sessions tomorrow to make up for the distraction.

  14. I did my day 3 of yoga last night right before bed, which is why I wasn’t able to post until this morning. I ran 3.5 miles on the treadmill, so I dedicated 20 minutes to poses that helped me stretch my legs and hips. So, it included a lot of warrior poses and lunges.

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