Only Allow Yourself to Speak Positive Thoughts

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.

Hello! Happy Thursday! Let’s get right to it!


Breakfast was the usual: toast, almond butter, banana, and iced coffee with chocolate almond milk.



We did a hero WOD at CrossFit this morning: “Michael” (3 rounds for time of 800 meter run, 50 back extensions, 50 abmat sit-ups).

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I scaled/modified the workout because my abs aren’t totally healed after child birth. Have you heard of diastasis recti (also known as abdominal separation)? Sounds crazy, right? It kind of is. Your abs literally separate! I talked to my doctor about it when I was pregnant, and she said I really didn’t have anything to worry about (first baby, not multiples, not overweight), but it still kind of bugs me out. I figured I should be better safe than sorry, so I’m avoiding exercises that put pressure on the abdominal wall for a few more weeks. Anyway, I did 40 Romanian kettlebell deadlifts for the back extensions and 30 strict knee raises on the bar for the abmat sit-ups. I finished the workout in 24:27.

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At the end of class, I did 4 rope climbs! Woohoo! I hadn’t done a rope climb since my first trimester, so I was pumped that I could still do them. However, they weren’t as easy as I remember. I had trouble pulling up my legs/scrunching my body up to more efficiently climb the rope. I still have that weird “Bambi legs” thing going on as well as a weak-ish core. Not complaining, just telling ya what’s different/challenging with getting back into things at CrossFit.

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The best part about today’s workout was our coach’s advice on how to mentally dominate it:

Goal for today’s WOD: Get uncomfortable today in your runs… Push 10% harder than you normally would. And then (hardest part of today’s goal)”¦ ONLY allow yourself to speak positive thoughts during the discomfort! Tell yourself how great of a runner you are, how easy this is, how strong you are; whatever works for you. But nothing negative. Be mentally tough today and be better tomorrow for it.

Don’t you just love this advice? And it actually worked for me today. Instead of getting down on myself and my current fitness level, I thought positively, and I did all 800 meter runs without stopping to walk. Not even once! Yay! And I even picked up the pace on the last 800. Changing my thinking definitely helped get me though today’s WOD and “the suck.”

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I was hungry after CrossFit, so I whipped up some eggs with avocado, fruit salad, and another iced coffee to hold me over until lunchtime.

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Q’s “Mimi” (my mother-in-law) spent the afternoon with him while Mal and I were out and about running errands, so I grabbed a bunch of goodies from Whole Foods for us for lunch.

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My plate + two White Chocolate Toffee Macademia Nut Cookies. OMG…the cookies… delicious!!! I’m almost positive they’ll be gone by tomorrow! #cookiemonster


Question of the Day

What’s your favorite motivational mantra or quote? 




  1. have you seen the JT/Jimmy Fallon hashtag video? your #cookiemonster has me cracking up because that’s all I can think of now!

  2. When I’m sluggy, I count my steps. It takes the focus off on how I feel and lets me space out. When I’m really pushing during a race or hard workout, I keep thinking “there’s always more,” like a never-ending gas tank. (Or like that lasagne in the Garfield Christmas special…)

  3. Have you checked yourself for DR? The bambi legs feeling could be due to diastasis.

    I had an 8-finger width separation after having twins last summer. If you do think you have DR, I encourage you to make an appointment with a physio who specializes in women’s health sooner rather than later, as it’s not going to heal without rehab. The physio can also help evaluate any potential pelvic floor issues that might be hiding.

    DR is seriously no joke, and a quick visit to the physio is an investment in staying injury-free for many years to come!

  4. Tina you can check yourself for DR! Just lie down and see if you can feel a separation with your fingers. There are actually exercises you can do to help it. I remember one I did was called the “elevator” because you think of lifting your stomach in and up. It really helped! Also be aware that you are not pushing out your stomach when doing any ab work on the floor. Make sure you are always pulling in and your tummy isn’t bulging. I had this with my first son and then again when I had my twins. Both times I healed it on my own!

  5. I don’t know if this is my mantra per say, but I am always all about doing your best. It is okay to not be perfect, just as long as you are doing the best you can. I find that when I am doing all that I can do, the rest is taken care of 🙂

  6. Very long time reader and local (central MA). I just had my second baby 4 weeks ago and am cleared for exercise too and it’s been great to get back. I was also active the whole time

    Question for you (random) but do you always drink decaf coffee? I stayed in the caffeine limit while pregnant and drink more now because I’m not breastfeeding but it appears that you always drink decaf but drink it regularly and talk about it the same as I do in the sense of needing a coffee. Does decaf do anything for your energy or do you just enjoy coffee?

    1. Oh, I just enjoy coffee! 😄 I started drinking it when I was first diagnosed with UC and just never stopped. I have caffeine on occasion, but I pretty much stick to decaf. Thank goodness Marylou’s has so many decaf flavors! Haha!

      1. Thanks for the response. I do enjoy coffee too and always wonder if my need for caffeine is partly mental 🙂 I wish we had Marylous near me but I stop there when I’m on the south shore when I can 🙂

  7. LOVE that mindset from your coach! Must be a good coach to share that kind of motivation with you guys. I like reading your updates (and read your blog faithfully but rarely comment!) post-pregnancy; just enjoy hearing from people’s experiences as we get closer to trying to have our first. 🙂

    One of my favorite quotes is by Chuck Swindoll on attitude, the punch line of which I love: “I am convinced that life is 10% what happens to you and 90% how you react to it. And so it is with you; you are in charge of your attitude.”

  8. I love that mantra! Positive thoughts go such a long way. I used some positive mantras today playing golf, mostly along the lines of ‘Hey, you’re out here on this beautiful day playing golf… it could be a lot worse!”

    I love hero WODs too. I always try and focus on the sacrifice they made during the workout and use that to push me further and harder.

  9. I am so glad to see you talking about Diastasis Recti! I have found that so many women (and doctors) do not know much about the subject, so I am glad you are giving other women awareness! I do have DR and it has been a long road to repair it, but I have finally found a doctor who gave me exercises and I have seen great results. I did CrossFit throughout almost my entire pregnancy WITH TWINS and went right back once they were born. I still avoid sit-ups and toes to bars and will continue to do so until my DR is healed (still .5in seperation).

  10. When I’m struggling during a workout (especially when I was training for my 1st half marathon) I repeat “I am strong, I am powerful, I am fast, I am amazing” over and over again. It’s super corny, but it somehow works!

  11. For workouts i just keep repeating “i can do this, i can do this” or “summer running=better fall races!”

    For other parts of my life like pursing my dreams, its “never give up!”
    Simple but works!

  12. I have a few mantra’s as a runner. When climbing a tough hill, I remind myself that for every uphill there’s a downhill (this is NOT always true though haha). I also stole this one from Janae over at Hungry Runner Girl- “you can do hard things” and I also remind myself of how amazing it is that my body can do what it can.

    So much of working out is mental and I try as hard as possible to keep negative thoughts away, once they start trickling in they take over.

  13. Ha! I wish I had known what diastasis recti was, but I also was in great shape, gained a normal amount during pregnancy, first kid, not multiples – and here I am 16 months later with terrible separation and of course I developed a hernia (hard to avoid carrying a kiddo around). I have to wait until I’m done having kids before they will surgically repair it all. Until then my mantra is simply is Be Grateful.

  14. I love that advice! I’ve only recently (as in the past 4/5 months) come to accept my body and self.. so I appreciate this kind of advice! My favorite quote, I’m not sure who said it, is “it’s never too late to become who you’ve always wanted to be.”

  15. Every time I practice yoga or find myself in a place of manageable discomfort I repeat the mantra “I am stronger than I think” to myself. It works!

  16. When I run my mantra is “You are Strong!” my sister said it to me once and now I keep that thought for when I feel like I want to stop. During yoga my mantra is more of an intention, “to grow, to relax” so when the going gets tough I remind myself why I am there.

    So true about the positive thoughts. I went for a run this morning and I haven’t been running as much lately but instead of letting that thought rule the run I thought about how great I felt to be out doing that and how glad I would be later that I already got a workout in!

  17. I love this post, all of it. I am always so inspired by you! I need to speak positively to myself because I don’t. I am Miss Happy Sunshine when it comes to others, but so, so down on myself. I’ve been totally working on it and just trying to think of positive thoughts when I start getting down on myself. I will definitely try to remember this post!

    And chocolate macadamia! How yummy!!

  18. I’m so worries about diastasis recti. I want to have strong abs for delivery, but the internet is full of inconsistent information on what exercises are “safe.” I’ve mostly been taking it easy in the third trimester and trying not to do any movement that made my abs bulge out.

  19. I love the inspiration your crossfit instructor gave you! I will try and remember that next time I’m at the gym or doing a workout! Thanks for sharing 🙂 Also, props on the rope climb!! I do not think I could do it (I have like zip upper body strength, though I’m working on it!)

  20. holy moses that plate of food looks amazing!! I’m pretty sure I would go broke if I had a Whole Foods nearby! My coach always says, “get organized and be 10% better,” which I really love.. well, mostly the be better part since I’m a mess haha. Also, want that toast with almond butter right now!

  21. I love the idea of staying positive when it gets hard. I have a bad habit of thinking about how much I don’t want to be running or how hard it is when I’m doing it. You better believe I start walking.
    I have a friend whose abs split! It freaks me out!

  22. that’s great advice! be mentally tough today. instead of focusing on your overall ability, it’s easier to digest if you just think about it one step at a time. one little attitude change at a time.

    one of my favorite motivational mantras: if it doesn’t challenge you, it doesn’t change you.

  23. I needed this post. I am currently training for my first fitness competition and I’m 8 weeks in(10 more to go!!) and starting to feel mentally drained! This was a great reminder to tell myself that I have come this far I can keep on truckin! My favorite thing to tell myself or really be thankful for while i am doing a hard workout or don’t want to workout is; you are healthy and capable, be thankful and keep going.

  24. I love that mantra. One of my personal favorites is “Like attracts like”””it’s a good reminder to me to think positively.

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