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 Monday! 😎

Are you just catching up with posts from over the weekend? Well, here you go, all in one place for your convenience:

I woke up bright and early at 6:01 AM for an early morning run. It’s supposed to hit 90*F today, so I knew it was now or never for my run!


I did a quick two miles around the neighborhood and then did some exercises from my running coach, including Inner Ankle/Foot Exercises, Toe/Shin Walks, and Donkey Kicks. He also suggested some upper body and core work today, so I’m taking a Body Pump class later this morning.


Once I finished two out of my three workouts for the day, I whipped up breakfast.


I had scrambled egg whites with Garlic Gold and nutritional yeast mixed in, a piece of toasted with melted cheddar cheese, and an iced coffee with soy milk. I also ate an Oatmeal Chocolate Chip Cookie, which tasted really delicious with my iced coffee.


So, this morning, I officially started training for the New York City Marathon. Crazy, right? I feel like I just announced that I was running it!


My original plan was to wait until August to officially start training for NYCM, but I’m just too excited to wait. At first, I didn’t want to have an insanely long training schedule like I did for Arizona. (I trained for 22 weeks, so I battled unnecessary injuries and periods of really low motivation.) This time around, I’ll have 18 weeks to train, which seems much more manageable to me.

As you probably remember, I didn’t get into the NYCM lottery, so I’m running with Team for Kids, an organization that raises money for health and fitness education for kids in low-income areas. Team for Kids has a great marathon program, which includes weekly training plans and constant communication with their coaching staff. Recently, I was put in touch with Lauren Antonucci, who consults for the Team for Kids marathon team.

Lauren Antonucci, MS, RD, CSSD, CDE, CDN, is the owner/director of Nutrition Energy and combines her experience as a Clinical Nutritionist, Certified Diabetes Educator, Certified Sports Dietitian and athlete to lead the Nutrition Energy team. She provides comprehensive nutrition therapy and personalized nutrition planning for individuals. She also consults for the Leukemia and Lymphoma Society’s Team In Training marathon, triathlon and cycling programs, the NYRR Team for Kids marathon team, the Galloway NYC marathon team and the Asphalt Green Triathlon Club. Antonucci has run many marathons and competes in the Ironman event.

After gaining nearly 10 pounds during marathon training the first time, I had a bunch of questions for Lauren with regard to nutritional needs, proper fueling, and cravings (so my clothes continue to fit me this time around). I know a bunch of you guys are training for fall races too, so I asked Lauren if she would also answer some of your questions and she agreed!

Question of the Day

What questions do you have for Lauren?

Just leave a comment on this post with your question, and I’ll be sure to ask her and then post the response on CNC. The questions can be anything with regard to nutrition, running, training, fueling, cravings, weight gain, etc.

P.S. Quick reminder: Please vote for my Grapes from California video!! You can vote everyday, and it only takes a few seconds. I will love you forever!



  1. I’m running the Chicago Marathon in October and it will be my first one. My training plan has me running up to 20 miles before I begin to taper down. Those 6 miles make me so nervous! Would it be a bad idea to train up to 22 or 24 miles and then begin to taper?

  2. So excited for you Tina! Here’s a question for Lauren: How would she recommend training for a marathon without losing lean muscle mass in the process?

  3. I started training for my first marathon last week. I’m wondering if I should just eat anytime I’m hungry or if I should keep to a normal eating schedule. I want to eat properly and keep my body energized, but I also don’t want to over eat!

  4. I just signed up for a 5k. I did a 10k years ago but being out of the game for 2 years can really set one back. A marathon would be my dream.

    Sometimes I feel like my body isn’t built to run. Are some people just built for it and others not? Or is all the pain just my body not being used to running….like, ever. 😉

  5. When training for a marathon, what ratio of carbs/protein/fat should you aim for in your diet? I’ve head many different recommendations, and I am sure it is different for everyone, but can you give a general idea of what marathoners typically aim for?

  6. I’m training for my first marathon right now, but have done 3 half-marathons and a bunch of shorter races in the past. I’ve noticed that when I start to taper my mileage is coming down, but my appetite stays the same. Any tips on how to control that so that I don’t put on a bunch of weight in the last few weeks of training? It’s something I battled with all my half-marathons in the past. Thanks and good luck!!!!

  7. I don’t have any specific questions.. but am super interested in hearing what Lauren has to say!!

    I feel like I lose a lot of strength wheN I am following a training plan because I just don’t have the time or energy to stength train!

  8. This is great! I’m training for NYCM as well! I’d love to know her thoughts on re-fueling post long run. When/how much and what sort of food? I think that I’m refueling wrong as I’m always STARVING the day after my long runs!

  9. Ah so jealous! I’ve signed up (and gotten in!) to that marathon twice and both times ended up sidelined with injuries 🙁 I’m definitely living vicariously through you while you run it – and I can even go cheer you on for it! 🙂

    Next up will be Boston for you!!

  10. I can’t wait for the NYCM! I never ran it but I love watching and cheering the runners on. There is such a great atmoshere in the whole city that day, I love it. Congrats for getting in and good luck with your training!

  11. No specific questions, but I am really going to try and do more strength training this time around. My 1st marathon all I did was run and although I finshed well, my legs were deystroyed.

    I too am running the NYCM with Run2Remember and the NYC Alzheimer’s Association! Maybe I’ll see you in Nov!

  12. I would love to know how she would suggest refueling, and what distance requires something extra versus just normal eating.

  13. I’m running NYC with Team for Kids as well! I would love to know the answer to your specific question about proper fueling without gaining ten pounds! It’s my first marathon so this is all new for me…yikes! I hope I survive!
    Happy Monday!

  14. Hi Tina,

    I too would be interested in your training schedule. I would also love to read a post about how you’re doing with Gluten-Free in relation to your health issues as I was just told that I need to go GF (so I started a blog about that, no posts yet though).


    Cari in NH

  15. SO excited for you! I am super pumped for this race, I absolutely adored Boston this year, but rumor has it, NYC can give Beantown a run for its money. This completely intrigues me, if the rumors are even half true, I might explode out of sheer excitement during the race! 🙂 Can’t wait to keep up on your training, and of course to meet in the Big Apple in November!

  16. I am training for 2 events at the same time- a Sprint triathlon and a marathon. Since I will doing lots of cross-training with biking and swimming, is running only twice a week (one long run and one speedwork or tempo run) sufficient in training for a marathon?

  17. I would love to hear her recommendations for protein intake for a woman training for a marathon–I know what the recommendations are for the average American, but I wonder whether she would adjust that for marathon runners? Also, it would be great if she could offer some thoughts on the best packaged energy bars and protein powders out there–I am vegetarian and actually eat a mostly vegan, whole foods diet, but when I train for half marathons, I find that I have trouble getting what I would consider to be enough protein without adding in greek yogurt, protein powder, or a packaged protein bar. Other suggestions would be awesome too!

  18. what is the BEST treatment and exercies for shin splints?? I am running a half marathon in October and want to make sure they are gone by then!

    1. Try picking up a hand towel with your toes…sounds weird, but strengthens the muscles! Put a towel in on the floor in front of your chair, and pick it up with your left foot toes 10 times, then repeat on your right.

  19. I would love to know about refueling and how to avoid the “running hangover.” I’ve run 4 marathons and every time I run a long run, I feel so hungover. I think I need to try coconut water to rehydrate. Excited to see how your marathon training goes:)

  20. I am kicking off my half marathon training in a few weeks, so I wanted to know when you need to “carb load” during half or full marathon training. Do you really need to increase carbs to 60-70% of your total calorie intake a day or two before long training runs? Or just a few days before the big race?
    I also want to hear the answer to your question about not gaining weight while training!

  21. Related to your gaining 10 lbs question, I am curious to know…by what percentage you should increase your caloric intake during training to fuel your body enough but also not pack on unnecessary pounds that will weigh you down?

    I already eat 3 small meals plus 2-3 small snacks during the day so I want to make sure I don’t over do it during training!

  22. I am in the process of losing weight and am starting a half marathon training plan in August. I must admit, I’m nervous to do this and how to also reign in the hunger beast that accompanies long runs. How do I tackle getting enough nutrients and calories with my workouts and still lose the weight?

  23. Hmm this is a question for when I someday run my first marathon? 🙂 How many hours of sleep do many people require when training?
    And Tina, i hope you have a great day! Looks beautiful out–but super bright haha

  24. I’m considering signing up for a half-marathon in late September but I’m conflicted because I recently started getting serious about strength training. I’m worried that trying to train for a half marathon will hinder my progress in the strength department. Is it possible to work on improving strength and doubling my mileage (I can currently do 10 kilometres fairly easily) at the same time and if so how should I approach it?

  25. Cookie for breakfast? Great way to start the week! I would be curious to know what she thinks about eating before morning workouts. I like to workout first thing after getting up, and always do so on an empty stomach, with no ill effects…is this ok? Or do I absolutely HAVE to eat something before?

  26. I’d love to hear what she has to say re: weight maintenance during training. I was a BEAST during my half marathon training—hungry all the time and just couldn’t get it under control. I tried to eat mostly fruits, veggies, and whole grains, but I still ended up gaining about five pounds. So interested to hear what she says!

  27. Hi Tina, here is my question for Lauren. For training for a half marathon and or a marathon is there a target amount of extra calories to eat so one doesn’t feel crazy hungry on long run days and doesn’t gain the extra training weight? I’m looking for some sort of happy medium! Thanks

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